Making lifestyle changes
Make a list of some lifestyle changes that you want to make that will help you to improve your weight control. These changes will be personal, and dependent on your current habits and your goals.
When starting out with lifestyle changes, it's best to take things slowly. Don't rush and try to change everything at once as too much too fast is almost sure to end in burn-out. Choose one or two changes to focus on at a time, and once you're happy with the progress you're making, set some new goals. Start with the things that matter most to you and that you think will make the biggest difference to your ability to lose and control your weight.
Something you might find helpful when making changes to the way you eat, exercise, and handle other aspects of daily life is to keep a Blog (or journal). Blogging regularly is a great way to write down the changes you want to make, process your thoughts and feelings and help you stay focused on your goals, face your problems, and celebrate your successes.
Take your time
If thinking about all the changes that you'd like to make to your lifestyle seems overwhelming – don't worry! You will get there – slowly but surely. Try making small changes over time then gradually build up and result in big successes.
Keep in mind also, that your lifestyle will never be "perfect". It might be that you simply can't be any less busy than you are, or that you can't get your family to support you in the way you would like them to. That's tough on you - but it's okay. The key lifestyle changes are those that will allow you to control your calorie intake, keep active, and eat healthily.
Losing weight can sometimes be a slow, frustrating process, but remember that weight gain doesn't happen overnight, so neither will weight loss!
Saturday, January 31, 2009
Friday, January 30, 2009
Week 3 Results
Sharon B. 0 FF
Amy W. -1.5
Amy R. -3.5
Bradie W. -1
Chelsey B. -1
Erik M. -1
Angie B. -1
Chris L. -1.5
Pat R. -2
Brian B. -2
Andy W. -1
Nate W. -1.5
Slow and steady wins the race! Keep it going guys the total pool now is at $90!
Amy W. -1.5
Amy R. -3.5
Bradie W. -1
Chelsey B. -1
Erik M. -1
Angie B. -1
Chris L. -1.5
Pat R. -2
Brian B. -2
Andy W. -1
Nate W. -1.5
Slow and steady wins the race! Keep it going guys the total pool now is at $90!
Thursday, January 29, 2009
Results for Week 3
The results will be delayed till later today or tomorrow morning as we are having difficulty with calculation of one or two members.....you all did great again this week, keep up the good work!
I think this is the week that maybe some of you are starting to feel a difference in the feel of your clothes, energy level, etc. Makes you feel good when you can see results in all of your hard work!
I think this is the week that maybe some of you are starting to feel a difference in the feel of your clothes, energy level, etc. Makes you feel good when you can see results in all of your hard work!
Tuesday, January 27, 2009
7 Fastest Ways to Lose Weight
So are there ways to lose weight fast? Yes, there are! This is no magic trick or miracle. It just needs sensible implementation. Think you can manage that?
1. Drink water
Drink 8 to 10 glasses of water every day. Don’t substitute for juice. Your body should always be hydrated. Your kidneys will thank you as it can easily flush out the waste. With adequate water intake your body will be able to metabolize fat more effectively. And if you have a glass of water 10-15 minutes prior to your meal, you will feel full once you start eating. Another fun fact, did you know that you can lose 62 calories by drinking ice cold water?
2. Eat 5 times a day
Start with breakfast. The more you eat for breakfast, the less food you will want to eat at night. Please, don’t skip this meal as you’ll end up devouring everything in sight for the rest of the day. You don’t need to gobble up 5 large meals. Eat sensibly so your body doesn’t crave for food. If you treat your body right it won’t demand for more attention!
3. Use weights
Needless to say, exercise is crucial to weight loss. You can’t expect to sit on the couch all day, sip water and lose weight. Join a good gym that lets you work with weights. It will help you build muscle and your metabolism rate will increase. You’ll soon see the fat come off and in its place muscle will develop.
4. Smaller plates
The hotel industry has changed the way we look at food. Today a regular burger can feed an elephant. Well, almost! Check your portions the next time you dine out. You don’t need to finish every morsel. So, what you should do is ask your waiter to put half of your meal into a doggy bag before it even makes to the table. This way you will not be tempted and you will feel full eating less. And you will have something for breakfast too!
When eating at home, it’s better to get rid of the huge plates you usually use. Substitute them with small ones - when food starts to fall off, you’ll know it’s enough. Try to get these new plates in dark colors. Dark blue will be your best choice since it’s the #1 color that fights off the appetite. Avoid red/orange/yellow colors in your dining area - they are the ones making your appetite go sky high! (Think McDonalds’ logo - the colors they use are not a coincidence!)
5. Read between the lines
Food and drink products are all out to get you. They scream ‘Buy me! Buy me!’. It could be ‘fat free’ but it could still have a lot of calories. You need to analyse the nutrition label on the cover. The number one example of this is sodas. Find out what’s good for you and what isn’t. Knowing in advance can help you stay away from products that are calorie-enriched. Oh, and when shopping for groceries, avoid the aisles with cookies, frozen pizzas and ice-cream - it’s not the best place to test your will-power.
6. Keep a journal
It helps to document what you eat. This way you can keep track and evaluate your eating habits at the end of each week. Ask your dietician to look at your journal and suggest improvement points. I found it helpful to measure myself with a meter every morning. Every time I skipped dinner, my waist was a little bit smaller - and that’s what gave me the strength to put my appetite under control.
7. Don’t punish yourself
Go easy on yourself at least one day in a week. If you begin to dislike your diet then there’s something wrong. Find a diet that suits your body type and your lifestyle.
You will definitely see results with these 7 fastest ways to lose weight. If you’re motivated enough to stick to the regime, you’ll get there faster than ever! Stay committed!
1. Drink water
Drink 8 to 10 glasses of water every day. Don’t substitute for juice. Your body should always be hydrated. Your kidneys will thank you as it can easily flush out the waste. With adequate water intake your body will be able to metabolize fat more effectively. And if you have a glass of water 10-15 minutes prior to your meal, you will feel full once you start eating. Another fun fact, did you know that you can lose 62 calories by drinking ice cold water?
2. Eat 5 times a day
Start with breakfast. The more you eat for breakfast, the less food you will want to eat at night. Please, don’t skip this meal as you’ll end up devouring everything in sight for the rest of the day. You don’t need to gobble up 5 large meals. Eat sensibly so your body doesn’t crave for food. If you treat your body right it won’t demand for more attention!
3. Use weights
Needless to say, exercise is crucial to weight loss. You can’t expect to sit on the couch all day, sip water and lose weight. Join a good gym that lets you work with weights. It will help you build muscle and your metabolism rate will increase. You’ll soon see the fat come off and in its place muscle will develop.
4. Smaller plates
The hotel industry has changed the way we look at food. Today a regular burger can feed an elephant. Well, almost! Check your portions the next time you dine out. You don’t need to finish every morsel. So, what you should do is ask your waiter to put half of your meal into a doggy bag before it even makes to the table. This way you will not be tempted and you will feel full eating less. And you will have something for breakfast too!
When eating at home, it’s better to get rid of the huge plates you usually use. Substitute them with small ones - when food starts to fall off, you’ll know it’s enough. Try to get these new plates in dark colors. Dark blue will be your best choice since it’s the #1 color that fights off the appetite. Avoid red/orange/yellow colors in your dining area - they are the ones making your appetite go sky high! (Think McDonalds’ logo - the colors they use are not a coincidence!)
5. Read between the lines
Food and drink products are all out to get you. They scream ‘Buy me! Buy me!’. It could be ‘fat free’ but it could still have a lot of calories. You need to analyse the nutrition label on the cover. The number one example of this is sodas. Find out what’s good for you and what isn’t. Knowing in advance can help you stay away from products that are calorie-enriched. Oh, and when shopping for groceries, avoid the aisles with cookies, frozen pizzas and ice-cream - it’s not the best place to test your will-power.
6. Keep a journal
It helps to document what you eat. This way you can keep track and evaluate your eating habits at the end of each week. Ask your dietician to look at your journal and suggest improvement points. I found it helpful to measure myself with a meter every morning. Every time I skipped dinner, my waist was a little bit smaller - and that’s what gave me the strength to put my appetite under control.
7. Don’t punish yourself
Go easy on yourself at least one day in a week. If you begin to dislike your diet then there’s something wrong. Find a diet that suits your body type and your lifestyle.
You will definitely see results with these 7 fastest ways to lose weight. If you’re motivated enough to stick to the regime, you’ll get there faster than ever! Stay committed!
Monday, January 26, 2009
10 Food Secrets you will find Surprising
1. Apples – An apple a day can help you lose weight! Apples are rich in pectin, which is a soluble fiber. The pectin reduces the release of sugars, which helps you feel fuller longer!
2. Corn – Rich in biotin, this little kernel stimulates the production of keratin a major component of hair strands, thus making you hair stronger and lustrous!
3. Watermelon – Energy and more energy from this wonderful fruit. Why? It has vitamin B6, which is a natural energizer.
4. Plums – Reduce the appearance of spider and varicose veins. Plums contain thrombin, which helps blood clotting.
5. Broccoli – Reduce your risk of breast cancer with this green goodie! Broccoli contains a natural chemical called indole-3-carbinol, which blasts out pre-cancerous cells!
6. Cinnamon – This tasty little seasoning reduces your blood sugar levels keeping them at an even keel.
7. Avocados – Besides being filled with “healthy fats” these green little gems have Omega-9’s (a healthy fat) that help fight cravings!
8. Chives – Lower your blood pressure by eating Chives. Chives have polysulfides that are known to relax your arteries thus allowing blood to flow smoothly.
9. Beef – Migraines are a goner with Beef! Beef is chock full of niacin which is proven to reduce pain from migraines.
10. Oregano – Spice up any Italian meal with this herb and reduce bacterial infections. It has a natural antibacterial compound called estragole, which helps ward of bacteria.
2. Corn – Rich in biotin, this little kernel stimulates the production of keratin a major component of hair strands, thus making you hair stronger and lustrous!
3. Watermelon – Energy and more energy from this wonderful fruit. Why? It has vitamin B6, which is a natural energizer.
4. Plums – Reduce the appearance of spider and varicose veins. Plums contain thrombin, which helps blood clotting.
5. Broccoli – Reduce your risk of breast cancer with this green goodie! Broccoli contains a natural chemical called indole-3-carbinol, which blasts out pre-cancerous cells!
6. Cinnamon – This tasty little seasoning reduces your blood sugar levels keeping them at an even keel.
7. Avocados – Besides being filled with “healthy fats” these green little gems have Omega-9’s (a healthy fat) that help fight cravings!
8. Chives – Lower your blood pressure by eating Chives. Chives have polysulfides that are known to relax your arteries thus allowing blood to flow smoothly.
9. Beef – Migraines are a goner with Beef! Beef is chock full of niacin which is proven to reduce pain from migraines.
10. Oregano – Spice up any Italian meal with this herb and reduce bacterial infections. It has a natural antibacterial compound called estragole, which helps ward of bacteria.
Why Chocolate is Good for us!!
You would be wondering what is it about the chocolate that makes us go crazy in-love with it. Is it the rich and velvety taste, the feel-good chemicals or its aphrodisiac element?
This mystique and captivating confection has delectable attributes which science has proven to be beneficial to our diet.
# 1. Consuming chocolate is one of the greatest guilty pleasures but it has become now a magical treat because of its health and wellness benefits which can affect our body and mood in the most profound ways.
# 2. We heard in the news that dark chocolate has super antioxidant powers, but only few knows that cacao, the source of chocolate has also antibacterial agents that may reduce tooth decay.
# 3. The smell of chocolate can actually increase brain waves and help relax the body, and maybe those were some of the reasons why cacao and chocolates are now being used in the upscale spas and beauty salons for body scrubs.
Since I am a chocolate freak, I find that having peanut M&M's on hand are great when I get a chocolate craving...which is pretty much every day. A couple of these tasty morsels and I am good to go!
This mystique and captivating confection has delectable attributes which science has proven to be beneficial to our diet.
# 1. Consuming chocolate is one of the greatest guilty pleasures but it has become now a magical treat because of its health and wellness benefits which can affect our body and mood in the most profound ways.
# 2. We heard in the news that dark chocolate has super antioxidant powers, but only few knows that cacao, the source of chocolate has also antibacterial agents that may reduce tooth decay.
# 3. The smell of chocolate can actually increase brain waves and help relax the body, and maybe those were some of the reasons why cacao and chocolates are now being used in the upscale spas and beauty salons for body scrubs.
Since I am a chocolate freak, I find that having peanut M&M's on hand are great when I get a chocolate craving...which is pretty much every day. A couple of these tasty morsels and I am good to go!
5 Great 150 Calorie Snacks
1. Dark Chocolate-Dipped Strawberries
Dark chocolate is rich in antioxidants and we all know that fresh fruit is good for us. Melt 1 ounce of dark chocolate in a glass bowl and dip strawberries for a sweet decadent treat.
Calories: 150
2. Apples with Peanut Butter
Apples are full of fiber and peanut butter is rich with protein and good monosaturated fats. 1 tbsp. of peanut butter and 1 medium apple.
Calories: 150
3. Veggies and Dip
You can’t go wrong with vegetables! Mix one packet of instant soup mix like Knorr’s vegetable soup, with 1 cup of low-fat plain yogurt. Try dipping pepper strips, celery or broccoli for a tasty healthy treat.
Calories: 150
4. Sassy Popcorn
Take a low-fat mini bag of popcorn and jazz up the flavor by adding Old Bay seasoning and a couple sprays of butter spray.
Calories: 150
5. Healthy Tuna Sandwich
Instead of mayo, try mixing in low-calorie dressing into tuna packed in water. Use a whole wheat pita pocket instead of traditional bread for the the extra fiber.
Calories: 150
What are your favorite healthy snacks that keep you satisfied between meals?
Dark chocolate is rich in antioxidants and we all know that fresh fruit is good for us. Melt 1 ounce of dark chocolate in a glass bowl and dip strawberries for a sweet decadent treat.
Calories: 150
2. Apples with Peanut Butter
Apples are full of fiber and peanut butter is rich with protein and good monosaturated fats. 1 tbsp. of peanut butter and 1 medium apple.
Calories: 150
3. Veggies and Dip
You can’t go wrong with vegetables! Mix one packet of instant soup mix like Knorr’s vegetable soup, with 1 cup of low-fat plain yogurt. Try dipping pepper strips, celery or broccoli for a tasty healthy treat.
Calories: 150
4. Sassy Popcorn
Take a low-fat mini bag of popcorn and jazz up the flavor by adding Old Bay seasoning and a couple sprays of butter spray.
Calories: 150
5. Healthy Tuna Sandwich
Instead of mayo, try mixing in low-calorie dressing into tuna packed in water. Use a whole wheat pita pocket instead of traditional bread for the the extra fiber.
Calories: 150
What are your favorite healthy snacks that keep you satisfied between meals?
Burning Calories
A Great website to look at to see how many calories you burn doing different activities is www.bodybuilding.com/fun/calories
You put in your weight and the amount of time you do an exercise and you see how many calories you have burned!
Here are some examples for a 180 pound person moving for 60 Minutes:
High Impact Aerobics - 600
Basketball, Shooting Baskets - 386
Bicycling,10-12mph, leisure with light effort - 514
Bowling - 257
House Cleaning - 257
Sexual Activity, Moderate Effort - 111
Jogging, 5mph - 686
Yoga, Streching - 214
Mowing Lawn - 472
Rope Jumping, Moderate - 857
Light Shoveling - 514
Cross Country Skiing, 4-5 mph, moderate effort - 686
Swimming Leisurely - 514
Tennis - 600
Vacuuming - 300
Walking, 3.5mph, uphill - 514
Walking, 4.0mph, flat surface - 429
Weight Lifting, Moderate effort - 257
You put in your weight and the amount of time you do an exercise and you see how many calories you have burned!
Here are some examples for a 180 pound person moving for 60 Minutes:
High Impact Aerobics - 600
Basketball, Shooting Baskets - 386
Bicycling,10-12mph, leisure with light effort - 514
Bowling - 257
House Cleaning - 257
Sexual Activity, Moderate Effort - 111
Jogging, 5mph - 686
Yoga, Streching - 214
Mowing Lawn - 472
Rope Jumping, Moderate - 857
Light Shoveling - 514
Cross Country Skiing, 4-5 mph, moderate effort - 686
Swimming Leisurely - 514
Tennis - 600
Vacuuming - 300
Walking, 3.5mph, uphill - 514
Walking, 4.0mph, flat surface - 429
Weight Lifting, Moderate effort - 257
Sunday, January 25, 2009
Benefits of Exercise
Everyone has heard about the physical benefits of exercise: weight loss, improved stamina, increased lifespan, and much more. But did you know that it can have as much benefit to your mental health as well? Not only does exercise make your body work better, it makes you feel better too. These are just a few ways exercise can help you live a happier life.
Boosts your energy.
A sedentary lifestyle can make you feel fatigued. When you work your muscles with regular exercise, you feel more energized and ready to face the day. Exercising also helps you have a more restful sleep and fall asleep faster. This will leave you feeling rested when you wake up in the morning. Regularly working your muscles also makes them less likely to fatigue with normal activity.
Helps relieve stress.
Many people know the endorphins from exercise make you feel better and have a better outlook on life, but exercise can also provide a time for reflection; further easing a stressful life. Many of us don’t have time alone without thoughts to contemplate our problems. Some types of exercise, such as running, can provide time to think about the day and sort out problems.
Improves self esteem.
After a workout, most people feel that they’ve accomplished something. This makes you feel that you’re worth something and improves how you feel about yourself. In return, feeling like you can accomplish things makes you more likely to work out again, this is one great cycle to get into.
Increased social interaction.
Being social and having friends is an important part of leading a happy life. Exercise can be used to stay in touch with old friends by scheduling regular walks or runs. It can be also used to meet new friends at the gym or through sports. These kinds of activities can make you feel accepted and loved; making you feel much better.
If you’re wondering if the effects of exercise will change the way you feel, consider this: many doctors and therapists recommend exercise as part of their treatment for anxiety or depression. If exercise is powerful enough to combat depression, think what it can do to improve your life.
Boosts your energy.
A sedentary lifestyle can make you feel fatigued. When you work your muscles with regular exercise, you feel more energized and ready to face the day. Exercising also helps you have a more restful sleep and fall asleep faster. This will leave you feeling rested when you wake up in the morning. Regularly working your muscles also makes them less likely to fatigue with normal activity.
Helps relieve stress.
Many people know the endorphins from exercise make you feel better and have a better outlook on life, but exercise can also provide a time for reflection; further easing a stressful life. Many of us don’t have time alone without thoughts to contemplate our problems. Some types of exercise, such as running, can provide time to think about the day and sort out problems.
Improves self esteem.
After a workout, most people feel that they’ve accomplished something. This makes you feel that you’re worth something and improves how you feel about yourself. In return, feeling like you can accomplish things makes you more likely to work out again, this is one great cycle to get into.
Increased social interaction.
Being social and having friends is an important part of leading a happy life. Exercise can be used to stay in touch with old friends by scheduling regular walks or runs. It can be also used to meet new friends at the gym or through sports. These kinds of activities can make you feel accepted and loved; making you feel much better.
If you’re wondering if the effects of exercise will change the way you feel, consider this: many doctors and therapists recommend exercise as part of their treatment for anxiety or depression. If exercise is powerful enough to combat depression, think what it can do to improve your life.
Friday, January 23, 2009
Are you Diabetic? The types, myths, effects, & symptoms.
Weight plays a major factor in Diabetes. Know the symptoms - your life may depend upon it!
Diabetes is the seventh leading cause of death in the United States.
If you are diabetic, or know someone who is, please get to the doctor and follow his advice! You'll live longer, be healthier, and you won't be a burden to those who love you!
Types of Diabetes:
There are two types of diabetes: Type 1 and Type 2. In Type 1 the body doesn't produce insulin and injections are required for survival. In Type 2, some insulin is produced, however it is insufficient. Type 2 is more likely to occur in individuals over forty, but can strike at any age.
* Symptoms may include:
· excessive thirst
· excessive appetite
· weight loss or weight gain
· fatigue
· nausea, perhaps vomiting
· blurred vision
· in women, frequent vaginal infections
· in men, impotence
Common Myths & Misconceptions:
· Skinny people don't get diabetes.
· Diabetes is caused by obesity.
· Sugar causes diabetes.
· Diabetes skips generations.
· Kids that eat too much candy tend to 'catch' diabetes later in life.
· Diabetics cannot eat desserts or any type of sugar.
· Diabetics can eat all the fresh fruit they want because it is healthy and is a natural source.
· Diabetes is curable.
*Some Truths Relating to Diabetics:
· Caffeine boosts blood sugar
· Fish oil raise blood sugar.
· Aspirin can alter blood glucose levels.
· Diabetics require daily foot care. The perception of pain is often times deadened and before one notices something is wrong, a major infection can occur on the foot. Feet should be checked daily and at each doctor visit.
Long Term Effects:
· stroke
· heart attack
· blindness
· kidney failure
· amputations
· nerve-related problems
What you can do:
· Get tested as soon as possible! It's 'ouchless'.
· Learn first aid treatment for diabetics.
· Exercise and eat healthy. If you are diabetic, eat a snack before heading out to exercise to help prevent a hypoglycemic attack.
Diabetes is the seventh leading cause of death in the United States.
If you are diabetic, or know someone who is, please get to the doctor and follow his advice! You'll live longer, be healthier, and you won't be a burden to those who love you!
Types of Diabetes:
There are two types of diabetes: Type 1 and Type 2. In Type 1 the body doesn't produce insulin and injections are required for survival. In Type 2, some insulin is produced, however it is insufficient. Type 2 is more likely to occur in individuals over forty, but can strike at any age.
* Symptoms may include:
· excessive thirst
· excessive appetite
· weight loss or weight gain
· fatigue
· nausea, perhaps vomiting
· blurred vision
· in women, frequent vaginal infections
· in men, impotence
Common Myths & Misconceptions:
· Skinny people don't get diabetes.
· Diabetes is caused by obesity.
· Sugar causes diabetes.
· Diabetes skips generations.
· Kids that eat too much candy tend to 'catch' diabetes later in life.
· Diabetics cannot eat desserts or any type of sugar.
· Diabetics can eat all the fresh fruit they want because it is healthy and is a natural source.
· Diabetes is curable.
*Some Truths Relating to Diabetics:
· Caffeine boosts blood sugar
· Fish oil raise blood sugar.
· Aspirin can alter blood glucose levels.
· Diabetics require daily foot care. The perception of pain is often times deadened and before one notices something is wrong, a major infection can occur on the foot. Feet should be checked daily and at each doctor visit.
Long Term Effects:
· stroke
· heart attack
· blindness
· kidney failure
· amputations
· nerve-related problems
What you can do:
· Get tested as soon as possible! It's 'ouchless'.
· Learn first aid treatment for diabetics.
· Exercise and eat healthy. If you are diabetic, eat a snack before heading out to exercise to help prevent a hypoglycemic attack.
Thursday, January 22, 2009
Week 2 Weigh in Results are in!!
Sharon B. -2
Amy W. 0 FF
Amy R. 0 FF
Bradie W. -3
Chelsey B. -1.5
Erik M. -2
Angie B. -1.5
Chris L. 0 FF
Pat R. +1.6 FF
Brian B. -5
Andy W. 0 FF
Nate W. -1
Great job for all of those who lost the weight this week. The second week is always the hardest, trying to stay on track and keeping up the exercise is hard and having a big week the first week, usually means you will have a slower the next. Keep up the good work! I will keep up the tips to help you along the way!
Amy W. 0 FF
Amy R. 0 FF
Bradie W. -3
Chelsey B. -1.5
Erik M. -2
Angie B. -1.5
Chris L. 0 FF
Pat R. +1.6 FF
Brian B. -5
Andy W. 0 FF
Nate W. -1
Great job for all of those who lost the weight this week. The second week is always the hardest, trying to stay on track and keeping up the exercise is hard and having a big week the first week, usually means you will have a slower the next. Keep up the good work! I will keep up the tips to help you along the way!
Wednesday, January 21, 2009
Super Foods
1. Sweet Potatoes - Loaded with Carotenoids, vitamin C, potassium and fiber. One of the best vegetables you can eat.
2. Grape Tomatoes - Packed with vitamin C, vitamin A and fiber. Sweeter and Firmer than regular tomatoes and bite size shape makes them perfect for snacking.
3. Fat Free Milk - Excellent source of calcium, vitamins and protein with no fat or cholesterol. Likewise for low fat yogurt.
4. Broccoli - Lots of vitamin C, carotenoids, and folic acid. Spice it up when steaming the vegetable with a sprinkle of red pepper flakes and a sprinkle of lemon juice.
5. Wild Salmon - The omega-3 fats in fatty fish like salmon can help reduce the risk of sudden-death heart attacks.
6. Crispbreads - Whole grain rye crackers are loaded with fiber and often fat free. Try Wasa, Ry Krisp and Ryvita.
7. Microwavable or 10 Minute Brown Rice - rich in fiber, magnesium, vitamins e and b-6, copper and zinc. Enriched white rich is just not cutting it here.
8. Citrus Fruits - Rich in vitamin C, folic acid and fiber. Perfect snack or dessert.
9. Butternut Squash - Every Half-cup has 5 grams of fiber and lots of vitamins A and C.
10. Spinach and Kale - Packed with vitamins A, C, and K, folate, potassium, magnesium, iron and lutein.
2. Grape Tomatoes - Packed with vitamin C, vitamin A and fiber. Sweeter and Firmer than regular tomatoes and bite size shape makes them perfect for snacking.
3. Fat Free Milk - Excellent source of calcium, vitamins and protein with no fat or cholesterol. Likewise for low fat yogurt.
4. Broccoli - Lots of vitamin C, carotenoids, and folic acid. Spice it up when steaming the vegetable with a sprinkle of red pepper flakes and a sprinkle of lemon juice.
5. Wild Salmon - The omega-3 fats in fatty fish like salmon can help reduce the risk of sudden-death heart attacks.
6. Crispbreads - Whole grain rye crackers are loaded with fiber and often fat free. Try Wasa, Ry Krisp and Ryvita.
7. Microwavable or 10 Minute Brown Rice - rich in fiber, magnesium, vitamins e and b-6, copper and zinc. Enriched white rich is just not cutting it here.
8. Citrus Fruits - Rich in vitamin C, folic acid and fiber. Perfect snack or dessert.
9. Butternut Squash - Every Half-cup has 5 grams of fiber and lots of vitamins A and C.
10. Spinach and Kale - Packed with vitamins A, C, and K, folate, potassium, magnesium, iron and lutein.
Some of the Worst Foods out in the Market Today
1. McDonald's Chicken Selects Premium Breast Strips - 5 Strips, 670 Calories and 10 grams of Sat. Fat...same as a Big Mac. And to think I ate this the other night after drinking late. :(
2. Pepperidge Farm Roasted White Meat Chicken Premium Pot Pie - 1020 Calories and 12 grams of Sat. Fat. - I am beginning to see a pattern - "premium", sound healthy?
3. Cheesecake Factory's 6 Carb Original Cheesecake - 610 Calories adn 29 grams of Sat. Fat. The same as in their Original and that is not even getting into the specialty cakes.
4. Dove unconditional chocolate ice Cream - 1/2 cup has 300 calories and 11 grams of sat. fat. Just as much as Ben & Jerry's and Haagen-Dazs.
5. Starbucks Venti (20 oz.) Cafe Mocha - 450 calories and 13 grams of sat. fat. Quarter Pounder in a cup anyone?
6. Ruby Tuesday's Chicken & Broccoli Pasta - 1700 calorie mega meal
7. Chipolte Chicken Burrito - 1040 Calories and 16.5 grams of sat. fat. About the same as three subway steak and cheese 6-inch subs, this is just tortilla, rice, beans, cheese and chicken right?
8. Cold Stone Creamery Gotta have it Founder's Favorite - 1600 Calories and 43 grams of sat. fat. Ouch...but soo tasty!
2. Pepperidge Farm Roasted White Meat Chicken Premium Pot Pie - 1020 Calories and 12 grams of Sat. Fat. - I am beginning to see a pattern - "premium", sound healthy?
3. Cheesecake Factory's 6 Carb Original Cheesecake - 610 Calories adn 29 grams of Sat. Fat. The same as in their Original and that is not even getting into the specialty cakes.
4. Dove unconditional chocolate ice Cream - 1/2 cup has 300 calories and 11 grams of sat. fat. Just as much as Ben & Jerry's and Haagen-Dazs.
5. Starbucks Venti (20 oz.) Cafe Mocha - 450 calories and 13 grams of sat. fat. Quarter Pounder in a cup anyone?
6. Ruby Tuesday's Chicken & Broccoli Pasta - 1700 calorie mega meal
7. Chipolte Chicken Burrito - 1040 Calories and 16.5 grams of sat. fat. About the same as three subway steak and cheese 6-inch subs, this is just tortilla, rice, beans, cheese and chicken right?
8. Cold Stone Creamery Gotta have it Founder's Favorite - 1600 Calories and 43 grams of sat. fat. Ouch...but soo tasty!
Tuesday, January 20, 2009
Online groups and tools
www.50millionpounds.com - Dr. Ian Smith has put together a website that is free to sign up. He wants to reach a goal for people around the world to lose 50 million pounds. This website has tools were you can track your weight and activity, it also creates meal plans and shopping lists for you.
www.biggestloser.com - You can click on "pound for pound" and pledge how much weight you are going to lose. Between April and May, you go back on and for every pound you have lost, one pound of food is donated to a local food bank. A great reason to lose weight!! This website also has a lot of great tools that you can use.
Don't forget Weigh in Wednesday is tomorrow! Email me your new weight by midnight.
www.biggestloser.com - You can click on "pound for pound" and pledge how much weight you are going to lose. Between April and May, you go back on and for every pound you have lost, one pound of food is donated to a local food bank. A great reason to lose weight!! This website also has a lot of great tools that you can use.
Don't forget Weigh in Wednesday is tomorrow! Email me your new weight by midnight.
Monday, January 19, 2009
An asprin a Day
Aspirins action as a blood thinner has been shown to reduce the rate of heart attacks, strokes and related deaths. This can be credited to aspirins ability to prevent blood from clotting, thereby preventing these events.
Other Benefits of aspirin:
*A recent study suggests as many as one percent of air travelers suffer from deep vein thrombosis (DVT) due to prolonged sitting during long flights. Its been suggested that a low-dose aspirin taken before traveling any distance longer than four hours can reduce the potential for DVT.
*The National Heart Foundation reports that patients who took low-dose aspirin had a 26% reduction in the risk of a nonfatal heart attack, 25% reduction in the risk of stroke and 13% reduction in the risk of death compared to similar patients who didnt take aspirin.
*The latest advancement in aspirin involves a no-swallow tablet that dissolves through the mouth, thus reducing the risk of ulcers and gastrointestinal bleeding.
*Aspirin may reduce the risk of heart disease in individuals with diabetes.
*Aspirin prevents heart attacks and strokes by blocking platelets from forming blood clots. Its anti-inflammatory properties may also play a role in preventing cancer.
*Studies find that aspirin taken during a heart attack reduces the risk of death by 23%. In the event a heart attack or stroke does occur, taken immediately, aspirin can reduce their severity.
*Evidence is rapidly growing that shows aspirin can slow the progression of colon cancer.
*Population-based studies report that an aspirin a day will either slow the progression or even prevent dementia, such as Alzheimers disease.
*There is some evidence that aspirin may increase gall bladder motility and thus be effective in treating gall bladder disease.
*An Australian study suggests that aspirin may guard against severe periodontal disease by protecting the fibers and ligaments around the teeth.
In some cases, large doses of aspirin typically found in over the counter aspirin products can cause stomach discomfort or gastrointestinal bleeding. For this reason, a low dose, fast absorbing aspirin product is recommended.
Characteristics to look for in a fast absorbing, low dose aspirin:
*Look for a product that dissolves in the mouth instead of the stomach. This allows the aspirin to enter the blood stream within three to five minutes versus the 30 minutes to an hour for regular aspirin, quickly inhibiting platelet aggregation (blood thinning).
*An acceptable dosage for low dose aspirin is about 81 milligrams.
*Look for a sugar free product that can be safely used by diabetics.
*50% of regular low dose aspirin users do not receive noteworthy blood thinning benefits. Make sure your product claims exceptional anti-clotting cardio protection.
**An Apple (now also an Asprin) a day, keeps the doctor away!**
Other Benefits of aspirin:
*A recent study suggests as many as one percent of air travelers suffer from deep vein thrombosis (DVT) due to prolonged sitting during long flights. Its been suggested that a low-dose aspirin taken before traveling any distance longer than four hours can reduce the potential for DVT.
*The National Heart Foundation reports that patients who took low-dose aspirin had a 26% reduction in the risk of a nonfatal heart attack, 25% reduction in the risk of stroke and 13% reduction in the risk of death compared to similar patients who didnt take aspirin.
*The latest advancement in aspirin involves a no-swallow tablet that dissolves through the mouth, thus reducing the risk of ulcers and gastrointestinal bleeding.
*Aspirin may reduce the risk of heart disease in individuals with diabetes.
*Aspirin prevents heart attacks and strokes by blocking platelets from forming blood clots. Its anti-inflammatory properties may also play a role in preventing cancer.
*Studies find that aspirin taken during a heart attack reduces the risk of death by 23%. In the event a heart attack or stroke does occur, taken immediately, aspirin can reduce their severity.
*Evidence is rapidly growing that shows aspirin can slow the progression of colon cancer.
*Population-based studies report that an aspirin a day will either slow the progression or even prevent dementia, such as Alzheimers disease.
*There is some evidence that aspirin may increase gall bladder motility and thus be effective in treating gall bladder disease.
*An Australian study suggests that aspirin may guard against severe periodontal disease by protecting the fibers and ligaments around the teeth.
In some cases, large doses of aspirin typically found in over the counter aspirin products can cause stomach discomfort or gastrointestinal bleeding. For this reason, a low dose, fast absorbing aspirin product is recommended.
Characteristics to look for in a fast absorbing, low dose aspirin:
*Look for a product that dissolves in the mouth instead of the stomach. This allows the aspirin to enter the blood stream within three to five minutes versus the 30 minutes to an hour for regular aspirin, quickly inhibiting platelet aggregation (blood thinning).
*An acceptable dosage for low dose aspirin is about 81 milligrams.
*Look for a sugar free product that can be safely used by diabetics.
*50% of regular low dose aspirin users do not receive noteworthy blood thinning benefits. Make sure your product claims exceptional anti-clotting cardio protection.
**An Apple (now also an Asprin) a day, keeps the doctor away!**
Saturday, January 17, 2009
Ultra Low Calorie Fruits and Vegetables
Fruits:
- 1/2 grapefruit (use Splenda or Equal to sweeten) - 35 calories
- 3 medium apricots - 51 calories
- 1 cup cantaloupe - 55 calories
- 1/2 cup of cherries - 37 calories
- 1 cup of cranberries - 45 calories
- 1 cup of grapes - 55 calories
- 1 medium guava - 45 calories
- 1 cup of honeydew melon - 60 calories
- 1/2 papaya (about 5 1/2 ounces) 60 calories
- 1 medium peach - 40 calories
Vegetables:
- 1 cup of romaine lettuce, 9 calories
- 1 cup of mushrooms cooked in no calorie cooking spray, 40 calories
- 1 cup of radishes, 20 calories
- 1 cup of spinach, 40 calories
- 1 medium tomato, 25 calories
- 1 cup of zucchini squash, 28 calories
- 1/2 large cucumber, 20 calories (about 5 ounces)
- 1 cup of celery, 20 calories
- 1cup of cabbage, 32 calories
- 1 large carrot, 30 calories
- 1/2 grapefruit (use Splenda or Equal to sweeten) - 35 calories
- 3 medium apricots - 51 calories
- 1 cup cantaloupe - 55 calories
- 1/2 cup of cherries - 37 calories
- 1 cup of cranberries - 45 calories
- 1 cup of grapes - 55 calories
- 1 medium guava - 45 calories
- 1 cup of honeydew melon - 60 calories
- 1/2 papaya (about 5 1/2 ounces) 60 calories
- 1 medium peach - 40 calories
Vegetables:
- 1 cup of romaine lettuce, 9 calories
- 1 cup of mushrooms cooked in no calorie cooking spray, 40 calories
- 1 cup of radishes, 20 calories
- 1 cup of spinach, 40 calories
- 1 medium tomato, 25 calories
- 1 cup of zucchini squash, 28 calories
- 1/2 large cucumber, 20 calories (about 5 ounces)
- 1 cup of celery, 20 calories
- 1cup of cabbage, 32 calories
- 1 large carrot, 30 calories
Breakfast can Speed up Weight Loss
The Breakfasts of Diet Champions OR Rise, Shine, Dine
Feeling a bit foggy today? The way we start out our day greatly impacts how we feel. Skipping breakfast can also slow down the amount of weight you lose while dieting. The first morsel of food that goes into your body in the morning gets the metabolism fired for the day.
Here are three great breakfasts of Diet Champions that will jumpstart your day and make those weight loss numbers look like a day with sunshine! Rise, Shine, Dine.
Breakfast Menu #1 - 1 cup of skim milk, 1/2 banana, 1 serving of oatmeal with no calorie butter spray, Splenda and a dash of cinnamon.
Breakfast Menu #2 - 2 egg whites plus 1 egg yolk plus a dash of skim milk, a dash of salt and a dash of pepper. Whisk then pour into non stick pan sprayed with no calorie cooking spray. Scramble and transfer to pretty plate. Add 2 strips of microwaved bacon, 1 cup of skim milk, 1 slice of whole grain bread sprayed with no calorie butter, and a spoon of strawberry preserves OR your favorite fruit flavor.
Breakfast Menu #3 - 1 whole wheat pancake or waffle topped with: 1 cup of fresh fruit (strawberries, peaches, bananas and blueberries work well) PLUS 2 Tablespoons of fat free whipped topping that has been thawed. Sprinkle with a dash of cinnamon. Enjoy with 1 cup of skim milk.
If you don't have time to sit down to breakfast, stopping by the fast food joint on your way to work OR getting something out of the vending machine is simply terrible for your diet. Instead, always keep fresh fruit on hand, which is easy to grab on the way out. A few other great breakfast quickies that you can take with you include: the new liquid yogurt on the go, packets of instant oatmeal and small cartons of skim milk.
If you can, rise a little earlier to start your day. Enjoy the sunrise; feed the birds then sit and enjoy a cup of healthy morning tea while watching them eat. And don't forget to eat YOUR breakfast while they are eating theirs.
Feeling a bit foggy today? The way we start out our day greatly impacts how we feel. Skipping breakfast can also slow down the amount of weight you lose while dieting. The first morsel of food that goes into your body in the morning gets the metabolism fired for the day.
Here are three great breakfasts of Diet Champions that will jumpstart your day and make those weight loss numbers look like a day with sunshine! Rise, Shine, Dine.
Breakfast Menu #1 - 1 cup of skim milk, 1/2 banana, 1 serving of oatmeal with no calorie butter spray, Splenda and a dash of cinnamon.
Breakfast Menu #2 - 2 egg whites plus 1 egg yolk plus a dash of skim milk, a dash of salt and a dash of pepper. Whisk then pour into non stick pan sprayed with no calorie cooking spray. Scramble and transfer to pretty plate. Add 2 strips of microwaved bacon, 1 cup of skim milk, 1 slice of whole grain bread sprayed with no calorie butter, and a spoon of strawberry preserves OR your favorite fruit flavor.
Breakfast Menu #3 - 1 whole wheat pancake or waffle topped with: 1 cup of fresh fruit (strawberries, peaches, bananas and blueberries work well) PLUS 2 Tablespoons of fat free whipped topping that has been thawed. Sprinkle with a dash of cinnamon. Enjoy with 1 cup of skim milk.
If you don't have time to sit down to breakfast, stopping by the fast food joint on your way to work OR getting something out of the vending machine is simply terrible for your diet. Instead, always keep fresh fruit on hand, which is easy to grab on the way out. A few other great breakfast quickies that you can take with you include: the new liquid yogurt on the go, packets of instant oatmeal and small cartons of skim milk.
If you can, rise a little earlier to start your day. Enjoy the sunrise; feed the birds then sit and enjoy a cup of healthy morning tea while watching them eat. And don't forget to eat YOUR breakfast while they are eating theirs.
Water, Water Everywhere
In tribute to the "Deep End of the Pool," the pool that Andy and I were originally in two years ago....I rightfully stole one of their posts about Water, because I thought you would like to know a little more about how this liquid can do fabulous things when you are trying to lose weight!
I know what you're thinking. Water......YAWN.
But, seriously, it is the first step, not only to weight loss, but to your overall health. And right now, some of you are getting up, flipping me the bird, and steadfastly refusing to drink more water and going to grab yourself another Coke.
I feel your pain! Water is dull. Water is boring. Water, when compared with the deliciousness of virtually any other beverage, you know, sucks.
I am with you, I only find water useful in its ability to rehydrate me during a sweaty workout or when I'm outside on an excessively hot day. Those are the only two instances when I'm like, "wow, I want a big glass of water." Otherwise, water, to me, is like the ugly girl at the party no one asks to dance. Other options are just more appealing.
No hear this, my squishy little minions...water is the first stop on the weight loss superhighway. Consider, at the most base level, your SURVIVAL. Humans can live for several weeks without food, but only about three days without water. A typical person will lose 2-3 liters of water per day in ordinary conditions, but more in very hot or dry weather. A lack of water causes dehydration, resulting in lethargy, headaches, dizziness, confusion, and eventually death.
Some other points for your perusal:
*Assists digestion, absorption and assimilation of food. If you don't drink enough water you can't get the full benefit of nutrients in the food you eat.
*Assists excretion of waste from bowel and kidneys. If you don't drink enough water you get constipated and put your kidneys under stress.
*Regulates body temperature. If you don't drink enough water you compromise the evaporation process your skin uses to keep you cool.
*Your blood is 92% water. This is your body's transport system distributing nutrients around the body.
*Water is a natural appetite suppressant. Your brain does not differentiate between hunger and thirst. So, when you think you are feeling hungry, your body may in fact be signaling to you that you are thirsty! If you are not consuming enough water each day and you feel hunger pains, chances are, your body is really crying out for water.
Many people notice a reduction in weight as their body's water store become redundant and so decrease. If your diet has been one that did not provide you with adequate water, your body will have developed a pattern of storing water. It's part of the body's built-in survival mechanism - to store up the essential nutrients in short supply - in case they aren't available in the future. So if you don't drink enough water, you are 'conditioning' your body to store water. And water is unwanted bulk.
Last point, stay away from caffeinated drinks. Caffeinated drinks cause the body to lose water. They are what's known as diuretics as they cause your body to dehydrate. You will do your body an enormous favor by cutting back. For every cup of coffee you drink you will need to drink another TWO glasses of water to counter the diuretic effect.
The most common suggestion for water consumption is drinking 6-8 glasses a day. Not all at once, of course. But, first things first, baby steps. If you are not normally a water drinker, add 1 glass of water today. Then in a few days, drink 2 glasses a day. Slowly work up to it if you are not accustomed to drinking it. If it seems too overwhelming all at once, you'll give up and we don't want that.
Water is the first easy and FREE step in weight loss. There are flavored waters, there are packets on the go that you can add to water for more taste. You CAN do this!
I know what you're thinking. Water......YAWN.
But, seriously, it is the first step, not only to weight loss, but to your overall health. And right now, some of you are getting up, flipping me the bird, and steadfastly refusing to drink more water and going to grab yourself another Coke.
I feel your pain! Water is dull. Water is boring. Water, when compared with the deliciousness of virtually any other beverage, you know, sucks.
I am with you, I only find water useful in its ability to rehydrate me during a sweaty workout or when I'm outside on an excessively hot day. Those are the only two instances when I'm like, "wow, I want a big glass of water." Otherwise, water, to me, is like the ugly girl at the party no one asks to dance. Other options are just more appealing.
No hear this, my squishy little minions...water is the first stop on the weight loss superhighway. Consider, at the most base level, your SURVIVAL. Humans can live for several weeks without food, but only about three days without water. A typical person will lose 2-3 liters of water per day in ordinary conditions, but more in very hot or dry weather. A lack of water causes dehydration, resulting in lethargy, headaches, dizziness, confusion, and eventually death.
Some other points for your perusal:
*Assists digestion, absorption and assimilation of food. If you don't drink enough water you can't get the full benefit of nutrients in the food you eat.
*Assists excretion of waste from bowel and kidneys. If you don't drink enough water you get constipated and put your kidneys under stress.
*Regulates body temperature. If you don't drink enough water you compromise the evaporation process your skin uses to keep you cool.
*Your blood is 92% water. This is your body's transport system distributing nutrients around the body.
*Water is a natural appetite suppressant. Your brain does not differentiate between hunger and thirst. So, when you think you are feeling hungry, your body may in fact be signaling to you that you are thirsty! If you are not consuming enough water each day and you feel hunger pains, chances are, your body is really crying out for water.
Many people notice a reduction in weight as their body's water store become redundant and so decrease. If your diet has been one that did not provide you with adequate water, your body will have developed a pattern of storing water. It's part of the body's built-in survival mechanism - to store up the essential nutrients in short supply - in case they aren't available in the future. So if you don't drink enough water, you are 'conditioning' your body to store water. And water is unwanted bulk.
Last point, stay away from caffeinated drinks. Caffeinated drinks cause the body to lose water. They are what's known as diuretics as they cause your body to dehydrate. You will do your body an enormous favor by cutting back. For every cup of coffee you drink you will need to drink another TWO glasses of water to counter the diuretic effect.
The most common suggestion for water consumption is drinking 6-8 glasses a day. Not all at once, of course. But, first things first, baby steps. If you are not normally a water drinker, add 1 glass of water today. Then in a few days, drink 2 glasses a day. Slowly work up to it if you are not accustomed to drinking it. If it seems too overwhelming all at once, you'll give up and we don't want that.
Water is the first easy and FREE step in weight loss. There are flavored waters, there are packets on the go that you can add to water for more taste. You CAN do this!
Thursday, January 15, 2009
Couples on a Diet
I know that most or all of you are either in a relationship or married. Trying to lose weight is difficult, but can become even more difficult if not done together. We have three couples that are on this weight loss pool together. Here are some hints about dieting together...
Dieting together rather than going it alone has three major bonuses:
> No-one's left out. What could be more frustrating than watching your other half wolf down a plate of chips while you pick at your steamed green beans? You're bound to give in eventually! This is the kind of cycle that leads to bad food habits, and won't help you lose weight.
> You support each other. You'll find you're far less easily discouraged. If one of you starts to waiver, the other is there for support and motivation.
> Eating healthy becomes easier. If you've both made a conscious decision to lose weight, you'll find it easier to cook healthier meals and remove blacklisted foods from your cupboards!
Unfortunately, the hard fact is that Mother Nature didn't make it easy on us. Women find it naturally harder to lose weight (life just isn't fair, is it?). Here's why...
> Men naturally burn more calories than women. They have more muscle and less fatty tissue than women (men have 10-15% fat and women 20-25%), and muscle mass uses up more energy than fat. Unfair? Yes.
> Men lose weight more quickly than women. Men lose weight 25% more quickly than women.
> As a rule, men diet less than women and as a result they lose weight more easily. When we diet, our bodies become more resistant to restrictions.
> Few men suffer from eating problems (bulimia, anorexia, comfort eating and snacking). As a rule, their relationship with food isn't as psychological.
> It's easier to lose weight from your stomach than it is from your thighs, hips and butt, where women tend to store fat. So there are no excuses for a beer belly.
Science also dictates that women have different nutritional needs then men:
> Men are bigger and more muscular than women, so even when they're trying to lose weight they shouldn't reduce their calorie intake lower than 1600-1800 a day.
Women who want to lose weight can go down to 1200-1400 calories a day.
> Women are greatly affected by their hormones and have to make sure they get enough iron, calcium, zinc, copper, Vitamins D, B6 and B12 to maintain the right balance.
Men need to vary their diet as much as possible to ensure they get enough fiber, carotene, magnesium, selenium, Vitamins B9, C and E, which many don't get enough of.
> Another big difference is that women are naturally less muscular than men and have to eat enough protein (meat, fish and eggs) to keep their muscle mass. And to avoid snacking between meals, women need to make sure they get enough carbs, especially at breakfast and lunch.
Men need to allow themselves a good solid portion of meat or fish and enough carbs to satisfy their appetite, but should avoid sauces and other added fat. Men should also up their intake of fruit and veg in a big way, as most men don't get enough.
Here are some hints to being a dieting duet:
> Set down the rules. Once you've set your targets together, make a pact to take your diet seriously, not cheat and not hide any evidence of cheating if you do give in to temptation!
> Don't compete. A diet isn't a competition - men lose weight more easily anyway! You'd be fighting a losing battle trying to lose weight at the same rate, so take things slowly but surely.
> Eat together. The whole point of dieting together is you can eat the same meals! Even if you can't eat the same quantities, you eat the same dishes, so cook and enjoy your healthy meals together.
> Support each other. You'll find it hardest to resist the call of chocolate or cheese when he's not there. If you're on the brink of caving in, give him a call to help you keep temptation at bay!
Stabilizing your weight after a diet is the key to keeping the pounds off! Here's how to make sure you keep them away...
Her:
-don't try and lose weight too quickly. Those pounds you lose too quickly are always the first to creep on again! Take your time, even if your diet lasts a little longer than his.
- carry on eating lots of fruit and veg.
Him:
- even if you lose weight easily, don't stop your diet too quickly. You need to reintroduce fatty cheese, fatty meat and sauce-based dishes gradually back into your diet (don't have them more than once a week to start with!). You need to change your overall eating habits both during and after a diet, not go back to your old unhealthy ones. Keep your cheese, cake and alcohol intake down, and keep drinking lots of water little and often, even if you're not used to it!
Both of you: the best thing to help your stabilization phase is to exercise, together if you're at the same level, and separately if not. And set aside some time each week for exercise, otherwise you'll always find something more urgent to be doing!
Losing weight is difficult. It takes healthy eating, exercise, commitment and support. Couples support each other through all sorts of lifestyle changes, such as marriage, a career switch and childbirth, but what about dieting? Dieting together can be a great way to bring you closer to your partner while achieving a healthier body, but if you don't keep the lines of communication open and support each other, it can also break apart a shaky relationship. Working together as a couple can create even greater results than going it alone, if you're both ready.
Dieting together rather than going it alone has three major bonuses:
> No-one's left out. What could be more frustrating than watching your other half wolf down a plate of chips while you pick at your steamed green beans? You're bound to give in eventually! This is the kind of cycle that leads to bad food habits, and won't help you lose weight.
> You support each other. You'll find you're far less easily discouraged. If one of you starts to waiver, the other is there for support and motivation.
> Eating healthy becomes easier. If you've both made a conscious decision to lose weight, you'll find it easier to cook healthier meals and remove blacklisted foods from your cupboards!
Unfortunately, the hard fact is that Mother Nature didn't make it easy on us. Women find it naturally harder to lose weight (life just isn't fair, is it?). Here's why...
> Men naturally burn more calories than women. They have more muscle and less fatty tissue than women (men have 10-15% fat and women 20-25%), and muscle mass uses up more energy than fat. Unfair? Yes.
> Men lose weight more quickly than women. Men lose weight 25% more quickly than women.
> As a rule, men diet less than women and as a result they lose weight more easily. When we diet, our bodies become more resistant to restrictions.
> Few men suffer from eating problems (bulimia, anorexia, comfort eating and snacking). As a rule, their relationship with food isn't as psychological.
> It's easier to lose weight from your stomach than it is from your thighs, hips and butt, where women tend to store fat. So there are no excuses for a beer belly.
Science also dictates that women have different nutritional needs then men:
> Men are bigger and more muscular than women, so even when they're trying to lose weight they shouldn't reduce their calorie intake lower than 1600-1800 a day.
Women who want to lose weight can go down to 1200-1400 calories a day.
> Women are greatly affected by their hormones and have to make sure they get enough iron, calcium, zinc, copper, Vitamins D, B6 and B12 to maintain the right balance.
Men need to vary their diet as much as possible to ensure they get enough fiber, carotene, magnesium, selenium, Vitamins B9, C and E, which many don't get enough of.
> Another big difference is that women are naturally less muscular than men and have to eat enough protein (meat, fish and eggs) to keep their muscle mass. And to avoid snacking between meals, women need to make sure they get enough carbs, especially at breakfast and lunch.
Men need to allow themselves a good solid portion of meat or fish and enough carbs to satisfy their appetite, but should avoid sauces and other added fat. Men should also up their intake of fruit and veg in a big way, as most men don't get enough.
Here are some hints to being a dieting duet:
> Set down the rules. Once you've set your targets together, make a pact to take your diet seriously, not cheat and not hide any evidence of cheating if you do give in to temptation!
> Don't compete. A diet isn't a competition - men lose weight more easily anyway! You'd be fighting a losing battle trying to lose weight at the same rate, so take things slowly but surely.
> Eat together. The whole point of dieting together is you can eat the same meals! Even if you can't eat the same quantities, you eat the same dishes, so cook and enjoy your healthy meals together.
> Support each other. You'll find it hardest to resist the call of chocolate or cheese when he's not there. If you're on the brink of caving in, give him a call to help you keep temptation at bay!
Stabilizing your weight after a diet is the key to keeping the pounds off! Here's how to make sure you keep them away...
Her:
-don't try and lose weight too quickly. Those pounds you lose too quickly are always the first to creep on again! Take your time, even if your diet lasts a little longer than his.
- carry on eating lots of fruit and veg.
Him:
- even if you lose weight easily, don't stop your diet too quickly. You need to reintroduce fatty cheese, fatty meat and sauce-based dishes gradually back into your diet (don't have them more than once a week to start with!). You need to change your overall eating habits both during and after a diet, not go back to your old unhealthy ones. Keep your cheese, cake and alcohol intake down, and keep drinking lots of water little and often, even if you're not used to it!
Both of you: the best thing to help your stabilization phase is to exercise, together if you're at the same level, and separately if not. And set aside some time each week for exercise, otherwise you'll always find something more urgent to be doing!
Losing weight is difficult. It takes healthy eating, exercise, commitment and support. Couples support each other through all sorts of lifestyle changes, such as marriage, a career switch and childbirth, but what about dieting? Dieting together can be a great way to bring you closer to your partner while achieving a healthier body, but if you don't keep the lines of communication open and support each other, it can also break apart a shaky relationship. Working together as a couple can create even greater results than going it alone, if you're both ready.
Weigh in Results!
Sharon B. -1.5
Amy W. -1.5
Amy R. -2
Bradie W. -5
Chelsey B. -3.5
Erik M. -2
Angie B. -7
Chris L. +3.5 FF
Pat R. -3.5
Brian B. -4
Andy W. -7
Nate W. -8
Great Job Everyone! This week was great, I can't believe some of the numbers that came in! Congratulations to Nate, coming in as the biggest loser this week at 8 lbs!
However, as they say on the Biggest Loser, the first week is easy to lose and the second week is the hardest, so keep up the good work!
Amy W. -1.5
Amy R. -2
Bradie W. -5
Chelsey B. -3.5
Erik M. -2
Angie B. -7
Chris L. +3.5 FF
Pat R. -3.5
Brian B. -4
Andy W. -7
Nate W. -8
Great Job Everyone! This week was great, I can't believe some of the numbers that came in! Congratulations to Nate, coming in as the biggest loser this week at 8 lbs!
However, as they say on the Biggest Loser, the first week is easy to lose and the second week is the hardest, so keep up the good work!
Wednesday, January 14, 2009
Weigh In Wednesday!!!
Email me or Text me your weight by Midnight tonight. If I don't get it by midnight, I will have to charge you a Fatty Fee!
I have gotten some so far...looking good!!!
I have gotten some so far...looking good!!!
Tuesday, January 13, 2009
Move, Move, Move
One way to burn those extra calories is to get moving!
Here are some benefits to regular exercise:
1. Physical activity burns calories, so the more you just get up and move, the more calories you will burn. You even burn calories doing things like running the vacuum cleaner or going up and down steps.
2. Exercise may help you succeed at breaking your weight loss plateau. Many people hit a stopping point where their diet and amount of exercise simply seems to stop working. Increasing your physical activity may give your weight loss another "push" and you'll begin losing again. Strength training is especially effective in doing so because building muscle will help you burn even more calories.
3. Exercise increases your metabolic rate and the rate stays elevated for some time, even once you've stopped the activity. Perhaps this is why active people can "Eat anything and not gain weight." and why other folks "Gain weight just by looking at food."!
4. Exercise -- particularly in the morning -- may help you sleep better. Just be sure not to exercise too close to your bedtime if you exercise at night, because it may keep you awake. If you need to exercise within a few hours of going to bed, make sure it's only a brisk walk. Experts say you should allow yourself about three hours between exercise and going to bed. Save the high-impact aerobics for the a.m., mid-day or early afternoon.
5. Exercise is good for body and soul. Exercising improves mood and due to the chemicals it releases in the brain called endorphins, it gives you an overall feeling of well-being. This is the same chemical that being in love or eating chocolate induces!
6. Exercise reduces the risk for several diseases including heart disease, adult-onset diabetes, high blood pressure or hypertension, breast cancer, osteoporosis and colon cancer. Exercise may also help prevent, or be effective in treating, some mental illnesses, such as depression.
Here are some benefits to regular exercise:
1. Physical activity burns calories, so the more you just get up and move, the more calories you will burn. You even burn calories doing things like running the vacuum cleaner or going up and down steps.
2. Exercise may help you succeed at breaking your weight loss plateau. Many people hit a stopping point where their diet and amount of exercise simply seems to stop working. Increasing your physical activity may give your weight loss another "push" and you'll begin losing again. Strength training is especially effective in doing so because building muscle will help you burn even more calories.
3. Exercise increases your metabolic rate and the rate stays elevated for some time, even once you've stopped the activity. Perhaps this is why active people can "Eat anything and not gain weight." and why other folks "Gain weight just by looking at food."!
4. Exercise -- particularly in the morning -- may help you sleep better. Just be sure not to exercise too close to your bedtime if you exercise at night, because it may keep you awake. If you need to exercise within a few hours of going to bed, make sure it's only a brisk walk. Experts say you should allow yourself about three hours between exercise and going to bed. Save the high-impact aerobics for the a.m., mid-day or early afternoon.
5. Exercise is good for body and soul. Exercising improves mood and due to the chemicals it releases in the brain called endorphins, it gives you an overall feeling of well-being. This is the same chemical that being in love or eating chocolate induces!
6. Exercise reduces the risk for several diseases including heart disease, adult-onset diabetes, high blood pressure or hypertension, breast cancer, osteoporosis and colon cancer. Exercise may also help prevent, or be effective in treating, some mental illnesses, such as depression.
3500 Calories
This is an important number - 3500 - Fact: 3500 Calories = One Pound.
So if you consume 3500 more calories than you burn, you will gain one pound. If you burn 3500 calories more than you eat, you will LOSE one pound. Simple as that. A great website to help you figure out how many calories you should be consuming in a day based on your activity level and your height, weight, etc. is weightlosscenter.net. This website gives you many calculators and tools that you can use to help you along your way!
A good rule of thumb for losing weight is to aim for 500 less calories per day than what you are eating now...or to lose 500 more calories by exercising more than you are doing now. It is not healthy to go under 1200 calories per day...however..your body will think that you are starving and try to hold on to the fat in your body for "survival" therefore making it harder for you to lose your extra weight.
So if you consume 3500 more calories than you burn, you will gain one pound. If you burn 3500 calories more than you eat, you will LOSE one pound. Simple as that. A great website to help you figure out how many calories you should be consuming in a day based on your activity level and your height, weight, etc. is weightlosscenter.net. This website gives you many calculators and tools that you can use to help you along your way!
A good rule of thumb for losing weight is to aim for 500 less calories per day than what you are eating now...or to lose 500 more calories by exercising more than you are doing now. It is not healthy to go under 1200 calories per day...however..your body will think that you are starving and try to hold on to the fat in your body for "survival" therefore making it harder for you to lose your extra weight.
New Member and Reminder to Weigh in Wednesday!
We have one new member, Pat R. This puts us at 12 total people! Good Luck to this future loser "of weight" and remember, everyone needs to email me their new weight by midnight tomorrow night! If you have gained any weight or stayed the same, $5 gets put in the pool. If you have lost weight, congratulations and keep with it!
Sunday, January 11, 2009
Go Public
Admitting that you are trying to lose weight is the first step on the path to eventual success. You are now accountable for your actions and your friends and family know what your are doing. There is no turning back, otherwise you might risk damaging your integrity. It is easy to find out which of your friends have gone through the process before and get tips from their experiences. Then other friends may become inspired to do the same thing you're doing once they see that you've taken the first step.
If you’ve got a family at home, let them know what you’re going to do, and that you want (and need) their support. If you don’t let them know, you’re running the risk of them inadvertently sabotaging your efforts. You want them to help you get to your goal(s). You want them to share in your happiness when you’ve made it past a certain mark. Who knows? Maybe some of your new habits will rub off on them and they’ll become healthier people, too?
How are you doing so far...halfway through this week...and doing well or struggling? Let us know if you have any tips to share!
If you’ve got a family at home, let them know what you’re going to do, and that you want (and need) their support. If you don’t let them know, you’re running the risk of them inadvertently sabotaging your efforts. You want them to help you get to your goal(s). You want them to share in your happiness when you’ve made it past a certain mark. Who knows? Maybe some of your new habits will rub off on them and they’ll become healthier people, too?
How are you doing so far...halfway through this week...and doing well or struggling? Let us know if you have any tips to share!
Friday, January 9, 2009
Cheat to Win!!
It hasn’t even been a week yet…and I am already thinking about cheating. BUT, I did find some information that tells us that Cheating is GOOD for you!!
If you've been on a strict diet all week long, then allowing yourself to have a cheat meal can actually do more good than harm. It will satisfy psychological and physiological cravings and help prevent you from "falling off the wagon." It's human nature to want what you can't have or aren't supposed to have, so going too long without letting yourself relax a bit can lead to binge eating.
If you've been on a very strict low calorie and/or low carbohydrate diet, you might even find yourself leaner with fuller looking muscles after going off your regular diet and increasing your calories for a day. Why? Because the months of severe dieting may have put their bodies into "starvation mode."
When you increase your calories and add foods that you've been restricting for a long period of time (fats and carbohydrates), this can actually speed up your metabolism and make you look leaner - it's like telling your body, "We're not starving anymore; it's safe to start burning more calories now.”
I don't recommend taking an entire day off your diet; keep it down to one meal per week; otherwise it's too easy to get thrown off course and lose your momentum. Maintain your discipline and keep a steady routine including consistent meal timing and frequency. Remember, good day to day habits are the foundation of your success.
If you've been on a strict diet all week long, then allowing yourself to have a cheat meal can actually do more good than harm. It will satisfy psychological and physiological cravings and help prevent you from "falling off the wagon." It's human nature to want what you can't have or aren't supposed to have, so going too long without letting yourself relax a bit can lead to binge eating.
If you've been on a very strict low calorie and/or low carbohydrate diet, you might even find yourself leaner with fuller looking muscles after going off your regular diet and increasing your calories for a day. Why? Because the months of severe dieting may have put their bodies into "starvation mode."
When you increase your calories and add foods that you've been restricting for a long period of time (fats and carbohydrates), this can actually speed up your metabolism and make you look leaner - it's like telling your body, "We're not starving anymore; it's safe to start burning more calories now.”
I don't recommend taking an entire day off your diet; keep it down to one meal per week; otherwise it's too easy to get thrown off course and lose your momentum. Maintain your discipline and keep a steady routine including consistent meal timing and frequency. Remember, good day to day habits are the foundation of your success.
Calorieking.com
Dietary control and exercise. It’s true what they say - all you need to do is watch what you eat, and expend more energy than you consume. It’s really that simple.
Yeah, well we all need help with figuring out what this amount is and how to calculate all of this into food and exercise. A great tool that I use all of the time is Calorieking.com. This website is great...there are a lot of great weight loss tools as well as a listing for just about every food that you can ever think of. It even has a ton of restaurant food, including PF Changs, etc. It has the calorie, fat and carb listing for each food, among other information.
You can even put a toolbar on your computer for quick and easy lookup!
Yeah, well we all need help with figuring out what this amount is and how to calculate all of this into food and exercise. A great tool that I use all of the time is Calorieking.com. This website is great...there are a lot of great weight loss tools as well as a listing for just about every food that you can ever think of. It even has a ton of restaurant food, including PF Changs, etc. It has the calorie, fat and carb listing for each food, among other information.
You can even put a toolbar on your computer for quick and easy lookup!
Fatty Fees and Paypal
**Important Information if you are using paypal for the pool**
In order to keep the Fatty Fees in the pool at the entire $5.00 amount, our Paypal account will only accept Paypal balance transfers or cash transfers.
Why?
Well, if you pay with a credit or debit card, Paypal assesses the recipient a number of fees. So, the $5.00 you actually owe would only reflect a payment of $4 and some change by the time the fees are taken by Paypal. For that reason, to keep it fair, payments have to be cash. Hopefully that isn't a big deal to anyone, but we want the Pool at the end to be the maximum it is supposed to be, not less because of the Paypal fees.
Simply go to Paypal, click on "add bank account" and when you "send money" you switch the "payment" part to "bank account," not debit or credit card.
Any Questions, please email me.
In order to keep the Fatty Fees in the pool at the entire $5.00 amount, our Paypal account will only accept Paypal balance transfers or cash transfers.
Why?
Well, if you pay with a credit or debit card, Paypal assesses the recipient a number of fees. So, the $5.00 you actually owe would only reflect a payment of $4 and some change by the time the fees are taken by Paypal. For that reason, to keep it fair, payments have to be cash. Hopefully that isn't a big deal to anyone, but we want the Pool at the end to be the maximum it is supposed to be, not less because of the Paypal fees.
Simply go to Paypal, click on "add bank account" and when you "send money" you switch the "payment" part to "bank account," not debit or credit card.
Any Questions, please email me.
Thursday, January 8, 2009
Start your Engines!!
Beginning Sign ups are in...we are 11 people strong!
Amy R.
Chris L.
Erik M.
Amy W.
Andy W.
Angie B.
Bradie W.
Nate W.
Sharon B.
Brian B.
Chelsey B.
If you know of anybody who still wants to sign up, they will be able to until Jan. 26th...they will just have to pay a $5 penalty depending on how many weigh ins were missed.
Please comment on how you are doing with this..any challenges you are facing,etc. We can all help each other.
I will have different posts up here often to give you different tips. 1st Weigh in will be Wednesday, Jan. 14th. Send me your new weight before midnight, hopefully it is lower!!
Good Luck to all!
Amy R.
Chris L.
Erik M.
Amy W.
Andy W.
Angie B.
Bradie W.
Nate W.
Sharon B.
Brian B.
Chelsey B.
If you know of anybody who still wants to sign up, they will be able to until Jan. 26th...they will just have to pay a $5 penalty depending on how many weigh ins were missed.
Please comment on how you are doing with this..any challenges you are facing,etc. We can all help each other.
I will have different posts up here often to give you different tips. 1st Weigh in will be Wednesday, Jan. 14th. Send me your new weight before midnight, hopefully it is lower!!
Good Luck to all!
Tuesday, January 6, 2009
2 more Signups!!
2 more sign ups....come on lets get this competition started!! Still trying for at least 2 more to have 10 total people.
Monday, January 5, 2009
Extension of Beginning Signup
I have extended the beginning sign up to Midnight on Wednesday, Jan. 7th to get as many people as we possibly can into this pool. Tell your family and friends to see if they want to join as well! Send me your name, paypal email, and starting weight (by email or phone).
So far we have 6 signups, I will keep you updated as to new numbers tomorrow!
Good Luck!
So far we have 6 signups, I will keep you updated as to new numbers tomorrow!
Good Luck!
Sunday, January 4, 2009
Tomorrow is Kickoff!
If you want to have fun losing weight and join the pool, you will need to sign up by midnight tomorrow, Monday, January 5th. Email me your name, starting weight and paypal email address. Please also send me a pic of the numbers on the scale to start off with, you can either do this by email or taking a pic of the scale on your phone and sending it to me by text/picture mail to 515-865-1678. If you are in close proximity to me and would rather pay the "pool" by cash rather than paypal, I would except that as well. Just remember, if you don't pay...you are kicked out of the pool.
We already have about 6 people signed up...this will be fun if we get a lot more people!!! Hope to start with more tomorrow!!
We already have about 6 people signed up...this will be fun if we get a lot more people!!! Hope to start with more tomorrow!!
Subscribe to:
Comments (Atom)