I know, I know...we all wish winter was over...but it is still damn cold outside and we could still get more snow! Winter workouts get your blood circulating and your heart rate up, warming you from the inside out. They're also a great "winter blues" mood cure - especially if you try something different.
Tobbagganing
40 minutes = 320 calories
Who said exercise can't be fun? Well, hauling the toboggan up the hill might not be, but whooping out loud all the way down can let off a whole lot of winter steam.
For that thirty seconds of screaming fun you have to trek uphill through the snow dragging a toboggan behind you - it's certainly an invigorating way to raise your heart rate level, give your legs a serious workout, break a sweat, and burn some calories. If you add a child to the load, the muscular workout for your arms, shoulders and legs will at least ensure you have a good night's sleep! If tobogganing isn't your thing, try building a snowman with the kids or throwing a few snowballs around - these playful activities will also get your heart rate up, though not as much.
To make sure your tobogganing experiences don't turn into "wreck-reation", follow these safety tips:
**Wait until the ground is covered with a thick layer of soft snow and be wary of concealed logs, rocks or chunks of ice.
**Make sure the hill isn't too icy or steep. An icy hill makes the toboggan go much faster; you don't want to get out of control.
**About half of all tobogganing injuries are head injuries, so wear a helmet.
Shoveling snow
30 mins = 200 calories
Next time the snow hits the driveway, don't despair - think of the calories you can burn shoveling it out of the way! Thirty minutes of this activity and you'll clear away 200 calories along with the snow. That's about the same as what you would burn jogging for twenty-five minutes. Stacking firewood is another "useful" exercise, burning 275 calories for forty minutes (mind your back, though).
Shoveling snow is good for strength building. It combines weight lifting, isometric lifting (in which the leg muscles contract without movement at the joint) and dynamic muscular work. However, the downside of this type of upper-body exercise is that it can put unwanted stress on the cardiovascular system and cause blood pressure to rise significantly, increasing the risk of heart attack. Therefore, it's best avoided if you have a weak heart.
**Back injury is also a risk when shoveling snow. Follow these guidelines to keep your body safe:
**Warm up by walking around the house or taking a hot shower.
**When you grip the shovel, make sure your hands are at least 12 inches apart. This will increase your leverage and reduce strain on your body.
**Lift the snow properly. Squat with your legs apart, knees bent and back straight. Lift with your legs. Do not bend at the waist.
**Step in the direction in which you're throwing the snow to prevent your lower back from twisting.
**Take frequent breaks. Stand up straight and walk around periodically to extend your lower back.
Ice Skating
40 minutes = 275 calories
Remember romantic afternoons skating around the ice rink with your high-school beau? (Or maybe skating around after your would-be beau). If you didn't fall down too often, you would have burned yourself around 400 calories per hour while on the ice.
As well as helping you burn calories, skating is also a great exercise for improving blood circulation, muscle tone, posture, coordination, stamina and flexibility. And it's actually pretty relaxing - even therapeutic; the smooth slide of skates over ice loosens up the mind as well as the body.
If you've never tried ice skating before, or need a refresher course, it's a good idea to get a few lessons. This will also help you maximize the exercise benefits of skating, and avoid any bad techniques. In the meantime, keep these pointers in mind:
Warm up and stretch all major muscle groups of the legs to increase flexibility and minimize injury. Do the same after you've finished skating.
Wear warm, loose and comfortable clothing. Make sure you can move easily without losing body heat. Keep fingers and toes warm and dry with synthetic or wool socks and gloves.
Ensure proper ankle support by wearing close-fitting skates that are at least a half size smaller than your regular shoes.
Mall walking
40 minutes = 180 calories (moderate pace)
If you don't like being outside in the bracing temperatures of mid-winter, snow and ice activities aren't likely to inspire you. Thank Jack Frost for malls!
For those of you who haven't heard of it, mall walking is not strolling around the mall, cup of Starbucks in one hand, chocolate muffin in the other, carrying out the next attack on your credit card. Mall walking involves a mall arranging to open its doors early for walkers to pace the byways, usually in a group, before the shops open. It's practically an official sport - there are clubs, t-shirts, mileage rewards, health check-ups, even guest speakers for this winter workout! It's a great way to exercise in winter without freezing your feet off. Not to mention the discount incentives the stores often provide for mall-walking club members.
Walking is without doubt one of the best forms of overall exercise for your body. Walking at a moderate-to-fast pace increases heart rate, builds muscular strength and helps with relaxation. Contact your local mall to see if they run a mall-walking program.
Hot yoga
90-minute class = 400-500 calories
Bending your body at odd angles in a room heated to about 110°F is one way to warm up on a cold winter's day! Also known as Bikram Yoga, hot yoga was started in India by the yogi Bikram Choudhury of Calcutta. Bikram schools have now been established across the world.
A 90-minute Bikram yoga class burns approximately 400-500 calories. In contrast to the traditional yoga classes, the heat of hot yoga loosens muscles and increases the amount of calories burned during a standard yoga session of the same length. The heat also helps the entire body to relax, leading to a deeper stretch and helping to avoid injuries. Practitioners of hot yoga claim that regular practice will improve muscle tone, normalize weight, and help you enjoy vibrant good health and well-being.
[1] Calories burned based on 150 lb person.
Friday, February 27, 2009
Winter Weather Workouts
Cold weather doesn’t have to mean an end to exercising outdoors, but if you choose to brave snow and ice, you should know how to avoid the “great white bite” of winter.
Frostbite and hypothermia are the greatest risks of exercising in extremely cold conditions; icy roads and darkness bring other dangers. Read on and find out what you need to know to stay warm and safe when exercising outdoors this winter.
1. Hypothermia & Frostbite
If you find yourself shivering when exercising in the cold, you could be at risk for hypothermia or frostbite and should find warmth and shelter immediately.
Frostbite is damage to the skin and underlying tissues caused by extreme cold. Early symptoms of frostbite include pain, burning, and tingling in your skin – particularly your extremities – which then turns to numbness. If caught early, frostbite will heal, but if it reaches the blood vessels, damage is permanent and can lead to gangrene and even amputation.
Hypothermia occurs when more heat is lost than the body can generate and your body temperature becomes dangerously low - below 95°F. It is usually caused by extended exposure to the cold. Frostbite, shivering, confusion, lack of coordination, sluggishness, difficulty speaking and seeing, stumbling and muscle stiffness are all symptoms of hypothermia.
2. Dress for the cold
The key to combatting cold with your clothing is to layer. Layering gives you the best control of body temperature. As you warm up, you can remove a layer or two; as you cool down, you can add them back on.
Your first layer should be soft, lightweight, and pliable, as it is closest to your skin – choose modern synthetic fibers rather than cotton or wool for this layer because they breathe better. Your second layer is for insulation, so make it your warmest – choose fleece or wool. Your outer layer should protect you from rain, wind and snow but still provide ventilation – choose a nylon windbreaker or heavier waterproof jacket.
3. Cover up
You may be as well-wrapped as a Christmas gift from Martha Stewart, but if your extremities aren’t covered, you’ll lose significant heat from that carefully-bundled body.
When exercising outdoors, aim to have as little skin exposed as possible. Heat loss from head and neck can be as much as 50 percent of total body-heat loss, so wear a hat. If cold air causes pain when you breathe, use a scarf or mask to warm the air before it hits your throat. And don’t forget your gloves to protect your fingers from frostbite.
4. Keep dry
When your requests to the weatherman aren’t getting through and the rain just keeps falling, actually getting out and exercising in it can be a great way to relieve cooped-up winter angst. However, you need to keep as dry as possible and never go out if it’s too cold. Damp clothing from sweat or water increases body-heat loss and thus increases the risk of hypothermia.
Keep your body and feet dry with wool, polypropylene, or other fabrics that wick moisture away from the skin and retain insulating properties when the body is wet.
5. Drink plenty of water
A deep gulp of cold water may be the last thing you want when there’s ice and snow as far as the eye can see, but you actually need as much water in cold weather as you do in hot. Dehydration affects your body’s ability to regulate heat and increases the risk of frostbite, so make sure you keep your fluids up when exercising in the cold. Instead of taking cold water with you, why not fill a bottle with hot water instead? It won’t stay hot for long, but at least it won't freeze in the bottle!
Remember to avoid alcohol and caffeine, as these dehydrate. Alcohol also dilates blood vessels and increases heat loss, thereby increasing the risk of hypothermia.
6. It's too cold to exercise when...
Your barometer reading for staying indoors is a wind-chill factor of minus 20° F or colder. This is dangerously cold weather to exercise in. Any temperature below 20° F with a wind of 40 mph, or below minus 20° F with no wind means a dangerous wind-chill factor – time to position yourself in front of the TV – with an aerobics video of course! No excuses!
7. Don't slip-slide away
Winter cold brings icy surfaces, and with them the potential for bruises and broken bones. Keep your eyes on the ground, especially after dark when icy patches are harder to spot. Lightweight, crampon-like footgear that can be strapped to shoes or boots can help to improve traction on icy surfaces. Most camping and hiking stores carry such footwear.
8. Keep safe after dark
Along with snow and rain, winter months bring early darkness. If you’re exercising in the dark as well as the cold, exercise with other people; the more the merrier – and the safer. Avoid unpopulated and poorly-lit areas after dark, and wear reflective clothing so drivers can see you.
Frostbite and hypothermia are the greatest risks of exercising in extremely cold conditions; icy roads and darkness bring other dangers. Read on and find out what you need to know to stay warm and safe when exercising outdoors this winter.
1. Hypothermia & Frostbite
If you find yourself shivering when exercising in the cold, you could be at risk for hypothermia or frostbite and should find warmth and shelter immediately.
Frostbite is damage to the skin and underlying tissues caused by extreme cold. Early symptoms of frostbite include pain, burning, and tingling in your skin – particularly your extremities – which then turns to numbness. If caught early, frostbite will heal, but if it reaches the blood vessels, damage is permanent and can lead to gangrene and even amputation.
Hypothermia occurs when more heat is lost than the body can generate and your body temperature becomes dangerously low - below 95°F. It is usually caused by extended exposure to the cold. Frostbite, shivering, confusion, lack of coordination, sluggishness, difficulty speaking and seeing, stumbling and muscle stiffness are all symptoms of hypothermia.
2. Dress for the cold
The key to combatting cold with your clothing is to layer. Layering gives you the best control of body temperature. As you warm up, you can remove a layer or two; as you cool down, you can add them back on.
Your first layer should be soft, lightweight, and pliable, as it is closest to your skin – choose modern synthetic fibers rather than cotton or wool for this layer because they breathe better. Your second layer is for insulation, so make it your warmest – choose fleece or wool. Your outer layer should protect you from rain, wind and snow but still provide ventilation – choose a nylon windbreaker or heavier waterproof jacket.
3. Cover up
You may be as well-wrapped as a Christmas gift from Martha Stewart, but if your extremities aren’t covered, you’ll lose significant heat from that carefully-bundled body.
When exercising outdoors, aim to have as little skin exposed as possible. Heat loss from head and neck can be as much as 50 percent of total body-heat loss, so wear a hat. If cold air causes pain when you breathe, use a scarf or mask to warm the air before it hits your throat. And don’t forget your gloves to protect your fingers from frostbite.
4. Keep dry
When your requests to the weatherman aren’t getting through and the rain just keeps falling, actually getting out and exercising in it can be a great way to relieve cooped-up winter angst. However, you need to keep as dry as possible and never go out if it’s too cold. Damp clothing from sweat or water increases body-heat loss and thus increases the risk of hypothermia.
Keep your body and feet dry with wool, polypropylene, or other fabrics that wick moisture away from the skin and retain insulating properties when the body is wet.
5. Drink plenty of water
A deep gulp of cold water may be the last thing you want when there’s ice and snow as far as the eye can see, but you actually need as much water in cold weather as you do in hot. Dehydration affects your body’s ability to regulate heat and increases the risk of frostbite, so make sure you keep your fluids up when exercising in the cold. Instead of taking cold water with you, why not fill a bottle with hot water instead? It won’t stay hot for long, but at least it won't freeze in the bottle!
Remember to avoid alcohol and caffeine, as these dehydrate. Alcohol also dilates blood vessels and increases heat loss, thereby increasing the risk of hypothermia.
6. It's too cold to exercise when...
Your barometer reading for staying indoors is a wind-chill factor of minus 20° F or colder. This is dangerously cold weather to exercise in. Any temperature below 20° F with a wind of 40 mph, or below minus 20° F with no wind means a dangerous wind-chill factor – time to position yourself in front of the TV – with an aerobics video of course! No excuses!
7. Don't slip-slide away
Winter cold brings icy surfaces, and with them the potential for bruises and broken bones. Keep your eyes on the ground, especially after dark when icy patches are harder to spot. Lightweight, crampon-like footgear that can be strapped to shoes or boots can help to improve traction on icy surfaces. Most camping and hiking stores carry such footwear.
8. Keep safe after dark
Along with snow and rain, winter months bring early darkness. If you’re exercising in the dark as well as the cold, exercise with other people; the more the merrier – and the safer. Avoid unpopulated and poorly-lit areas after dark, and wear reflective clothing so drivers can see you.
Wednesday, February 25, 2009
Week 7 Results are In - This is getting good!
Sharon B. -3.5
Amy W. +1.5 FF
Amy R. +4 FF
Bradie W. 0 FF
Chelsey B. -1
Erik M. +2 FF
Angie B. -1
Chris L. -.5 FF
Patrick R. 0 FF
Brian B. -5
Andy W. -1
Nate W. 0 FF
Lost a total of 7 lbs for in the group this week!
Look at the totals to the right...the running is getting tight and the total is up to $220!
Good luck to all of you this week!
We just got a new puppy, so he is hopefully going to bring us some lost pounds this week....he is a ton of work!
Amy W. +1.5 FF
Amy R. +4 FF
Bradie W. 0 FF
Chelsey B. -1
Erik M. +2 FF
Angie B. -1
Chris L. -.5 FF
Patrick R. 0 FF
Brian B. -5
Andy W. -1
Nate W. 0 FF
Lost a total of 7 lbs for in the group this week!
Look at the totals to the right...the running is getting tight and the total is up to $220!
Good luck to all of you this week!
We just got a new puppy, so he is hopefully going to bring us some lost pounds this week....he is a ton of work!
Monday, February 23, 2009
The Mood, Food & Exercise Link
Keeping motivated over winter can be hard. Continual rain, snow or cold weather can be enough to make even the most positive person feel a little unmotivated. The good news is that eating well and exercising regularly can actually boost your mood.
Eating regular, nutritious meals keeps your body in healthy condition. Researchers have also found that certain foods can improve your mood. "Good mood" foods to make sure you're including in your diet are:
**Fish, flaxseed, and other foods high in omega 3s - good for your brain, and can boost your mood
**Lean red meat, eggs, leafy green vegetables, and other foods high in iron - keep your energy levels up and helps prevent feelings of fatigue and lethargy
**Leafy green vegetables, whole-grain breads, lean meat, and other foods high in B vitamins - keep energy levels high and prevent depression
**Brown rice, sweet potatoes, whole-grain breads, and other low G.I. foods - boost serotonin levels, keep blood sugar levels steady and controls mood
**Exercise also helps boost your mood. When you exercise, your body releases endorphins. Endorphins work within your body to reduce feelings of pain, control appetite, and produce euphoric feelings. A regular exercise program helps you produce more endorphins, and in turn plenty of good feelings.
To keep on track with your weight control this winter, remember the three keys to success: mood, food, and exercise! With a healthy balance of all three, you'll find yourself feeling motivated, positive, and successful - even if there is a thunderstorm raging outside.
Eating regular, nutritious meals keeps your body in healthy condition. Researchers have also found that certain foods can improve your mood. "Good mood" foods to make sure you're including in your diet are:
**Fish, flaxseed, and other foods high in omega 3s - good for your brain, and can boost your mood
**Lean red meat, eggs, leafy green vegetables, and other foods high in iron - keep your energy levels up and helps prevent feelings of fatigue and lethargy
**Leafy green vegetables, whole-grain breads, lean meat, and other foods high in B vitamins - keep energy levels high and prevent depression
**Brown rice, sweet potatoes, whole-grain breads, and other low G.I. foods - boost serotonin levels, keep blood sugar levels steady and controls mood
**Exercise also helps boost your mood. When you exercise, your body releases endorphins. Endorphins work within your body to reduce feelings of pain, control appetite, and produce euphoric feelings. A regular exercise program helps you produce more endorphins, and in turn plenty of good feelings.
To keep on track with your weight control this winter, remember the three keys to success: mood, food, and exercise! With a healthy balance of all three, you'll find yourself feeling motivated, positive, and successful - even if there is a thunderstorm raging outside.
Comfort Eating
Winter is often associated with comfort foods, such as hearty stews, roasts, and heavy desserts. No one thinks "winter" and conjures up images of leafy salads and carrot sticks. But a hearty dish doesn't have to be fat-laden or high in calories - it can actually be good for your heart! If you're craving some heavy winter food, simply think of a way to "lighten" it up.
For example:
**Replace the cream in creamy pasta dishes with fat-free evaporated milk
**Reduce the amount of red meat in casseroles and stews and add in chickpeas or beans instead
**Use a little skim milk instead of butter or cream to make creamy mashed potatoes
**Use a mix of light evaporated milk and coconut extract in Indian and Thai curries instead of coconut milk
**Use applesauce to replace some of the butter or oil in cakes and puddings
**Make fruit-based desserts rather than buttery or chocolatey ones
There are hundreds of delicious low-calorie recipes in the recipe section of CalorieKing. You'll find all your winter favorites there, but with less calories and fat!
The most important thing to watch in winter is your portion size. It's natural when you're feeling cold, and perhaps a bit depressed about the weather, to want to eat more than usual. Try dividing a dish into measured servings as soon as it is cooked. Spoon the extra servings into containers to freeze or take for lunch before you serve up your meal - that way you can't be tempted to sneak a bit more onto your plate!
For example:
**Replace the cream in creamy pasta dishes with fat-free evaporated milk
**Reduce the amount of red meat in casseroles and stews and add in chickpeas or beans instead
**Use a little skim milk instead of butter or cream to make creamy mashed potatoes
**Use a mix of light evaporated milk and coconut extract in Indian and Thai curries instead of coconut milk
**Use applesauce to replace some of the butter or oil in cakes and puddings
**Make fruit-based desserts rather than buttery or chocolatey ones
There are hundreds of delicious low-calorie recipes in the recipe section of CalorieKing. You'll find all your winter favorites there, but with less calories and fat!
The most important thing to watch in winter is your portion size. It's natural when you're feeling cold, and perhaps a bit depressed about the weather, to want to eat more than usual. Try dividing a dish into measured servings as soon as it is cooked. Spoon the extra servings into containers to freeze or take for lunch before you serve up your meal - that way you can't be tempted to sneak a bit more onto your plate!
Friday, February 20, 2009
Halfway There and Fun Info on our members!!
Ok,it has been six weeks since we have started this pool. How is everyone doing? I know I have fallen off the wagon a little this week and I tell you...it is hard to get back on. Eating healthy, exercising and keeping track of weight loss is difficult to do everyday and I think sometimes we just need a break. Hopefully my break won't last too long.
Make a comment if you want to talk about how you are doing or if you want to share any tips that are helping you along the way, etc. I think everybody needs a little push now and then.
I thought you may all want to know a little bit about the other members in this pool. We have 11 total. I know all of you, but obviously you don't all know each other. So, I thought I would tell some fun facts about everyone to get a little more motivated as a group!
**Married Couples facing this hardship together...
Bradie W. & Nate W.
Amy W. & Andy W.
Brian B. & Sharon B.
**People who work/frequent the Pub in Waukee...
Amy W., Andy W., Amy R., Chris L., and Erik M.
**People who work in the Hotel/Restaurant Industry, but not at the Pub...
Bradie W., Nate W., Patrick R., & Chelsey B.
**Other Facts
Chelsey B. is Brian B.'s daughter
Sharon B. is Amy W.'s Mother
Angie B. is a friend of Amy W.'s
Bradie W. & Patrick R. Work at a Hotel together.
Does this help to see how we all connect is some fashion or another?
If you want to post more about yourself, please do!!!
Make a comment if you want to talk about how you are doing or if you want to share any tips that are helping you along the way, etc. I think everybody needs a little push now and then.
I thought you may all want to know a little bit about the other members in this pool. We have 11 total. I know all of you, but obviously you don't all know each other. So, I thought I would tell some fun facts about everyone to get a little more motivated as a group!
**Married Couples facing this hardship together...
Bradie W. & Nate W.
Amy W. & Andy W.
Brian B. & Sharon B.
**People who work/frequent the Pub in Waukee...
Amy W., Andy W., Amy R., Chris L., and Erik M.
**People who work in the Hotel/Restaurant Industry, but not at the Pub...
Bradie W., Nate W., Patrick R., & Chelsey B.
**Other Facts
Chelsey B. is Brian B.'s daughter
Sharon B. is Amy W.'s Mother
Angie B. is a friend of Amy W.'s
Bradie W. & Patrick R. Work at a Hotel together.
Does this help to see how we all connect is some fashion or another?
If you want to post more about yourself, please do!!!
Protein Power
This post is from our 1st weight loss pool's personal trainer, Lesleh.
I think that it is imperative to eat a well balanced diet. I highly recommend a quick review of the NEW food pyramid. It is simple and easy to follow. While they recommend making half of your grains whole....I say do your best to make all your grains whole. Have you ever eaten a whole wheat pizza crust....with lean mozzerella and mushrooms and artichokes? Have you ever tried meatless chili? I I make an amazing whole grain chili that some people have a difficult time telling that there is no meat in at all. Venture out on the wild side this week and try something different. Look in the whole foods section of your grocery store. Search the web for a good whole wheat pizza crust recipe...easy to find. Use lean meat, low fat cheese...and enjoy. When you are done, dip your crust into some delicious honey. Desert is done!
How much protein do we need?
Our protein needs depend on our age, size, and activity level. The standard method used by nutritionists to estimate our minimum daily protein requirement is to multiply the body weight in kilograms by .8, or weight in pounds by .37. This is the number of grams of protein that should be the daily minimum. According to this method, a person weighing 150 lbs. should eat 55 grams of protein per day, a 200 lb. person should get 74 grams, and a 250 lb. person, 92 grams.
Do people who exercise need more protein?
Although there is controversy on this point, there is evidence that people engaging in endurance exercise (such as long distance running) or heavy resistive exercise (such as body building) can benefit from additional protein in their diets. One prominent researcher in the field recommends 1.2-1.4 grams per kilogram of body weight per day for endurance exercisers and 1.7-1.8 grams per kg per day for heavy strength training.
But shouldn’t protein intake be a percentage of total calories?
Quite a few programs and nutritionists quote percentage of calories, usually in the range of 10%-20%, as a way to figure out how much protein a person needs to consume daily. This is a rough estimate of a person's minimum protein needs. It works because usually larger and more active people need more calories, so the more calories they need, the more protein they will get.
Where this falls down is when people are eating diets which are lower in calories for any reason, conscious or not. People who are ill or losing weight, for example, do not need less protein just because they are eating fewer calories.
Lastly I would say to you that I am not great about taking a multi-vitamin or getting into the whole Protein Shake thing. I try to fuel my body with real food which seems to work well for me. I do not recommend replacing a meal with a protein shake, eat a good breakfast, use your protein shake for a mid morning snack, eat lunch, then have another protein shake or protein bar in the afternoon for a mid afternoon snack. Eat a light supper. Lean fish or meat, salad and a sweet potato or dark green veggie. Have a cup of popcorn or some whole grain pretzls for a snack in the evening. Drink a crapload (converts to just shy of blotation) of water. Patience is absolutely a key element. People get so frustrated because they are not losing fast enough, not seeing results in a week or two. You need to train your engine to burn the fuel. You need to eat appropriate amounts and don't get out of balance. Your body is an engine, gas it up and run it (walk it - jump it - dance it - stretch it - MOVE). Fuel to burn, think that way.....eat to burn.
One more thought - the Tortoise and the Hare. It applies to this little contest as well. Precept upon precept, step by patient step those of you who plod along in a steady manner will be successful. Steady and controlled will win the race!
Have a great week!
I think that it is imperative to eat a well balanced diet. I highly recommend a quick review of the NEW food pyramid. It is simple and easy to follow. While they recommend making half of your grains whole....I say do your best to make all your grains whole. Have you ever eaten a whole wheat pizza crust....with lean mozzerella and mushrooms and artichokes? Have you ever tried meatless chili? I I make an amazing whole grain chili that some people have a difficult time telling that there is no meat in at all. Venture out on the wild side this week and try something different. Look in the whole foods section of your grocery store. Search the web for a good whole wheat pizza crust recipe...easy to find. Use lean meat, low fat cheese...and enjoy. When you are done, dip your crust into some delicious honey. Desert is done!
How much protein do we need?
Our protein needs depend on our age, size, and activity level. The standard method used by nutritionists to estimate our minimum daily protein requirement is to multiply the body weight in kilograms by .8, or weight in pounds by .37. This is the number of grams of protein that should be the daily minimum. According to this method, a person weighing 150 lbs. should eat 55 grams of protein per day, a 200 lb. person should get 74 grams, and a 250 lb. person, 92 grams.
Do people who exercise need more protein?
Although there is controversy on this point, there is evidence that people engaging in endurance exercise (such as long distance running) or heavy resistive exercise (such as body building) can benefit from additional protein in their diets. One prominent researcher in the field recommends 1.2-1.4 grams per kilogram of body weight per day for endurance exercisers and 1.7-1.8 grams per kg per day for heavy strength training.
But shouldn’t protein intake be a percentage of total calories?
Quite a few programs and nutritionists quote percentage of calories, usually in the range of 10%-20%, as a way to figure out how much protein a person needs to consume daily. This is a rough estimate of a person's minimum protein needs. It works because usually larger and more active people need more calories, so the more calories they need, the more protein they will get.
Where this falls down is when people are eating diets which are lower in calories for any reason, conscious or not. People who are ill or losing weight, for example, do not need less protein just because they are eating fewer calories.
Lastly I would say to you that I am not great about taking a multi-vitamin or getting into the whole Protein Shake thing. I try to fuel my body with real food which seems to work well for me. I do not recommend replacing a meal with a protein shake, eat a good breakfast, use your protein shake for a mid morning snack, eat lunch, then have another protein shake or protein bar in the afternoon for a mid afternoon snack. Eat a light supper. Lean fish or meat, salad and a sweet potato or dark green veggie. Have a cup of popcorn or some whole grain pretzls for a snack in the evening. Drink a crapload (converts to just shy of blotation) of water. Patience is absolutely a key element. People get so frustrated because they are not losing fast enough, not seeing results in a week or two. You need to train your engine to burn the fuel. You need to eat appropriate amounts and don't get out of balance. Your body is an engine, gas it up and run it (walk it - jump it - dance it - stretch it - MOVE). Fuel to burn, think that way.....eat to burn.
One more thought - the Tortoise and the Hare. It applies to this little contest as well. Precept upon precept, step by patient step those of you who plod along in a steady manner will be successful. Steady and controlled will win the race!
Have a great week!
Hitting the Wall...and Plowing Through It
Sounds dramatic doesn't it? But hitting the weight loss wall or plateau can be extremely frustrating. I recall a few folks in my WW group who hit the wall and couldn't get passed it for weeks and weeks. One even quit and gave up. DON'T QUIT. You CAN fix it. But I know - it can be so frustrating to feel like you are doing so well, and BAM - the weight loss stops. You haven't cheated, you're still watching what you eat and exercising but the weight isn't coming off. But take heart - if you've really hit the wall, its actually a good thing.
How can it be a good thing, you say?? Pull up a chair. What it means is that your body is adjusting to the new calorie intake and exercise. As you get smaller, your body requires less to function then it did before. So, you have to shake things up. Here are a few suggestions to break thru:
1. Write down what you're eating. I know its annoying, but it WORKS. Just do it for 3 days. You think you are really watching what you eat and how much, but maybe you're not. Do you taste what you cook? Do you eat off your kids plates? Grab a few crackers from the box on the way out the door? I'm telling you, the journaling thing can be VERY enlightening.
2. If you really AREN'T cheating, then maybe you're being too strict on yourself and not eating enough. If you aren't eating enough, your body will tend to store more because it feels starved. Make sure you're eating what you need.
3. Another tip if you really aren't cheating. Have something that you are craving - a cheeseburger, or a little ice cream, or whatever. Shake your body up a little. Don't go overboard, obviously, but shake up that metabolism.
4. Add or change your exercise. If you aren't exercising by now, start! If you are exercising, change it up. Increase the time you're doing something or add some hand weight training. Do an exercise DVD a couple of times a week instead of walking. Shock your body a little. Move some different muscles.
5. Make sure you are drinking your water. Seriously.
6. Get enough sleep! Suffice it to say, get at least 7-8 hours of sleep a night and your body will thank you. And it will help you lose weight.
7. Think about why you wanted to lose weight to begin with. Write it down. Get copy of a 'before' picture. Keep the list/picture with you in your purse or wallet. Pull it out when you want something you shouldn't have. Taking the time to write things down and reminding yourself can be a great motivator.
I want you to succeed - if anyone has any tips on getting over this speed bump, please share. If anyone has any specific questions, please post and we can try to get some answers.
How can it be a good thing, you say?? Pull up a chair. What it means is that your body is adjusting to the new calorie intake and exercise. As you get smaller, your body requires less to function then it did before. So, you have to shake things up. Here are a few suggestions to break thru:
1. Write down what you're eating. I know its annoying, but it WORKS. Just do it for 3 days. You think you are really watching what you eat and how much, but maybe you're not. Do you taste what you cook? Do you eat off your kids plates? Grab a few crackers from the box on the way out the door? I'm telling you, the journaling thing can be VERY enlightening.
2. If you really AREN'T cheating, then maybe you're being too strict on yourself and not eating enough. If you aren't eating enough, your body will tend to store more because it feels starved. Make sure you're eating what you need.
3. Another tip if you really aren't cheating. Have something that you are craving - a cheeseburger, or a little ice cream, or whatever. Shake your body up a little. Don't go overboard, obviously, but shake up that metabolism.
4. Add or change your exercise. If you aren't exercising by now, start! If you are exercising, change it up. Increase the time you're doing something or add some hand weight training. Do an exercise DVD a couple of times a week instead of walking. Shock your body a little. Move some different muscles.
5. Make sure you are drinking your water. Seriously.
6. Get enough sleep! Suffice it to say, get at least 7-8 hours of sleep a night and your body will thank you. And it will help you lose weight.
7. Think about why you wanted to lose weight to begin with. Write it down. Get copy of a 'before' picture. Keep the list/picture with you in your purse or wallet. Pull it out when you want something you shouldn't have. Taking the time to write things down and reminding yourself can be a great motivator.
I want you to succeed - if anyone has any tips on getting over this speed bump, please share. If anyone has any specific questions, please post and we can try to get some answers.
No More Excuses
"The candy bar doesn’t count because I had a Diet Coke with it."
Sound familiar? It’s what’s known as an excuse. And we all have good ones and bad ones. In tandem with the propensity for hitting the dieting plateau, there may very well come a slew of excuses as to why the weight loss is slowing, stopped, or even headed the wrong direction.
On any given day, you can have a variety of reasons why your diet and exercise plan fails. And if you are very good at making excuses that you yourself even start to believe, then that day can turn into two, and then a week and pretty soon, all your excuses have gotten you right back where you started.
The source is linked but I’ve also typed it out for you, this is from freedieting.com.
1. "I Hate Exercise"
Health authorities recommend a minimum of 30 minutes exercise per day. Many people plan exercise but then fail to commit to it.
Try introducing more 'incidental' activity into your day. Take the stairs, walk instead of taking the car. Try wearing a pedometer to see how active you really are.
2. "I Don't Have Time to Eat Healthy"
Do you have the time to be sick? Taking time out to look after your body is time well spent. This includes always making adequate time for breakfast.
3. "I Cannot Live Without Chocolate / Ice Cream"
When you think of certain foods as 'bad' - whenever you eat those foods you will feel guilty. If you can eat those foods in a positive environment - then you will have a better chance at choosing a small portion size.
Also consider swapping the food for something with a similar flavor - but less calorie-dense
4. "I Don't / Can't Cook"
Most supermarkets offer many pre-made foods - frozen meals, prepared salads and pastas. Learn to understand food labels. You do not have to be a chef to cook healthy food.
5. "I Don't Have the Support of Family & Friends"
Sometimes you may need to tell people what you are trying to achieve. This is important in social situations where food is on the agenda. Communicate with those around you exactly what you are expecting from them - don't try and second-guess their responses.
6. "I Eat Out All The Time"
It is possible to lose weight while eating out a lot - but you must become very adept at selecting your food.
* Avoid chips, fried rice, wedges as an accompaniment. Order a side salad or vegetables instead.
* Choose a medium/small portion
* Avoid entrees - they are typically high in fat
* Drink plenty of water with the meal
* When choosing a main meat - choose fish, followed by chicken, then red meat. Grilled or poached is usually the best option.
7. "I Have to Cook Meals for my Family"
Rather than having one person on a strict diet - try gradually altering the eating style of the whole family. This will mean substituting regular meals with healthier options - such as skinless chicken breast instead of beef, and vegetables instead of large portions of starchy carbohydrates.
So, my squishy little minions, let's not get stuck in the vicious cycle of excuse-making. Go back to the beginning and start slow again if you have gotten into the routine of having a reason for failure. Drink the water, move your ass, track what you're eating. YOU CAN DO THIS, YOU ARE GOOD ENOUGH, YOU HAVE THE SELF-DISCIPLINE!!
NO MORE EXCUSES!
Sound familiar? It’s what’s known as an excuse. And we all have good ones and bad ones. In tandem with the propensity for hitting the dieting plateau, there may very well come a slew of excuses as to why the weight loss is slowing, stopped, or even headed the wrong direction.
On any given day, you can have a variety of reasons why your diet and exercise plan fails. And if you are very good at making excuses that you yourself even start to believe, then that day can turn into two, and then a week and pretty soon, all your excuses have gotten you right back where you started.
The source is linked but I’ve also typed it out for you, this is from freedieting.com.
1. "I Hate Exercise"
Health authorities recommend a minimum of 30 minutes exercise per day. Many people plan exercise but then fail to commit to it.
Try introducing more 'incidental' activity into your day. Take the stairs, walk instead of taking the car. Try wearing a pedometer to see how active you really are.
2. "I Don't Have Time to Eat Healthy"
Do you have the time to be sick? Taking time out to look after your body is time well spent. This includes always making adequate time for breakfast.
3. "I Cannot Live Without Chocolate / Ice Cream"
When you think of certain foods as 'bad' - whenever you eat those foods you will feel guilty. If you can eat those foods in a positive environment - then you will have a better chance at choosing a small portion size.
Also consider swapping the food for something with a similar flavor - but less calorie-dense
4. "I Don't / Can't Cook"
Most supermarkets offer many pre-made foods - frozen meals, prepared salads and pastas. Learn to understand food labels. You do not have to be a chef to cook healthy food.
5. "I Don't Have the Support of Family & Friends"
Sometimes you may need to tell people what you are trying to achieve. This is important in social situations where food is on the agenda. Communicate with those around you exactly what you are expecting from them - don't try and second-guess their responses.
6. "I Eat Out All The Time"
It is possible to lose weight while eating out a lot - but you must become very adept at selecting your food.
* Avoid chips, fried rice, wedges as an accompaniment. Order a side salad or vegetables instead.
* Choose a medium/small portion
* Avoid entrees - they are typically high in fat
* Drink plenty of water with the meal
* When choosing a main meat - choose fish, followed by chicken, then red meat. Grilled or poached is usually the best option.
7. "I Have to Cook Meals for my Family"
Rather than having one person on a strict diet - try gradually altering the eating style of the whole family. This will mean substituting regular meals with healthier options - such as skinless chicken breast instead of beef, and vegetables instead of large portions of starchy carbohydrates.
So, my squishy little minions, let's not get stuck in the vicious cycle of excuse-making. Go back to the beginning and start slow again if you have gotten into the routine of having a reason for failure. Drink the water, move your ass, track what you're eating. YOU CAN DO THIS, YOU ARE GOOD ENOUGH, YOU HAVE THE SELF-DISCIPLINE!!
NO MORE EXCUSES!
Thursday, February 19, 2009
Week 6 Results
Sharon B. +1.75 FF
Amy W. -2
Amy R. 0 FF
Bradie W. -1
Chelsey B. -1.5
Erik M. +2 FF
Angie B. 0 FF
Chris L. NO W/I FF
Patrick R. NO W/I FF
Brian B. +3 FF
Andy W. +1 FF
Nate W. 0 FF
Lots of Fatty Fees this week, the pool is really getting up there!
Keep going guys, don't stop now!
Amy W. -2
Amy R. 0 FF
Bradie W. -1
Chelsey B. -1.5
Erik M. +2 FF
Angie B. 0 FF
Chris L. NO W/I FF
Patrick R. NO W/I FF
Brian B. +3 FF
Andy W. +1 FF
Nate W. 0 FF
Lots of Fatty Fees this week, the pool is really getting up there!
Keep going guys, don't stop now!
Wednesday, February 18, 2009
Weigh In Wednesday
Don't forget to send me your weigh in by Midnight Tonight or it won't be counted!!
Staying Motivated
Sure, it's more difficult to get back into an exercise routine after a long layoff--or even start one when you've never worked out regularly before. Once working out is a regular part of your life, it's easy to stay in the habit of keeping fit and healthy. But the battle's not over. Even the most diehard fitness buffs occasionally fight workout burnout and boredom.
There are several reasons. First, most people focus on a short-term approach rather than approaching exercise as a lifelong commitment. Once they achieve their initial goal, such as losing 15 pounds, they lose interest in the program.
The second reason is physiological. As time goes on, the degree of improvement we see becomes smaller. Anyone can get off the couch and see tremendous gains at the outset. But as you keep going the changes become smaller, and it takes more effort to achieve smaller increments of success.
And finally, many exercise programs are simply boring or don't offer sufficient physical and mental challenge to keep people interested. Throw in work schedules, family responsibilities, illness or injury, and an ever expanding to-do list, and it's not surprising that many fitness routines get derailed.
What's in it for you?
The good news is that it's relatively easy to get back on track. First, realize that your reasons for working out may change over time. People are frequently unaware of the various pros and cons of working out, and over time there can be a shift in the balance of those pros and cons. The reasons people started an exercise program may change over time as their lives change. They may have new responsibilities at work or family or relationships of one sort or another.
If you want to stay motivated, take a closer look at the benefits you get from working out. Be honest with yourself about the reasons you want to do something, and the reasons you don't want to do it. You have to know yourself. What's your primary reason for making time to exercise? Is it the way you feel afterward? Is it the fact that you handle stress better?
Remember, what motivates you to hide the weights may do nothing for your best friend, and vice versa. I think we all have different levels and different reasons we're motivated. Some people have the desire for success. For others it's vanity. Some are in it for health reasons. When it comes down to it, it does have to be something that comes from within, and it certainly will vary from person to person.
Regardless of your personal reasons for working out, here are a number of techniques that will help you maintain your enthusiasm even when the going gets tough.
Commit to the long haul.
You can't approach exercise as something you do just to get in shape for swimsuit season. e have to realize that working out and staying fit is a lifetime event, we all need to be in it for the long haul. For example, if you have a bad day driving your car, you don't walk tomorrow--you get back behind the wheel and keep on driving. If you have a bad day at work, you don't quit work. You go back. Realize that you'll have ups and downs with your fitness program as you will in every aspect of your life, and commit to seeing it through.
Set new goals.
When you first start working out, you probably have a goal in mind. Maybe it is to lose weight, have more energy, or simply look better in your clothes. Once you've achieved those initial goals, you need to develop some new ones to keep you motivated. Set higher or more specific goals. Don't say, 'I want to lose weight.' That's nebulous. Say, 'I'm going to lose an inch off my waist in six weeks.'
Set new challenges for yourself. Before it was just the one goal, always challenge yourself to complete something higher to stay motivated. Reaching new goals will help to keeps you motivated and fresh.
Be a social butterfly.
Do you look forward to exercise as a chance to spend some needed time alone, or do you enjoy working out more when you're with a partner? Consider what you like to do, and look for ways to make exercise more fun. If you're looking for more social activity, consider taking classes or joining a running or biking club. Or ask a neighbor or friend to commit to a regular walking schedule with you. You're more likely to stick to your program.
Hire a trainer.
If you've gotten bored with your routine, consider hiring a personal trainer for a few sessions. A trainer can help you break through a fitness plateau. If your body has adapted to a program, you need help to take it to the next level. Sometimes coming to a trainer for two or three workouts to re-evaluate and answer questions can give the variety, motivation, and spark you need.
There are several reasons. First, most people focus on a short-term approach rather than approaching exercise as a lifelong commitment. Once they achieve their initial goal, such as losing 15 pounds, they lose interest in the program.
The second reason is physiological. As time goes on, the degree of improvement we see becomes smaller. Anyone can get off the couch and see tremendous gains at the outset. But as you keep going the changes become smaller, and it takes more effort to achieve smaller increments of success.
And finally, many exercise programs are simply boring or don't offer sufficient physical and mental challenge to keep people interested. Throw in work schedules, family responsibilities, illness or injury, and an ever expanding to-do list, and it's not surprising that many fitness routines get derailed.
What's in it for you?
The good news is that it's relatively easy to get back on track. First, realize that your reasons for working out may change over time. People are frequently unaware of the various pros and cons of working out, and over time there can be a shift in the balance of those pros and cons. The reasons people started an exercise program may change over time as their lives change. They may have new responsibilities at work or family or relationships of one sort or another.
If you want to stay motivated, take a closer look at the benefits you get from working out. Be honest with yourself about the reasons you want to do something, and the reasons you don't want to do it. You have to know yourself. What's your primary reason for making time to exercise? Is it the way you feel afterward? Is it the fact that you handle stress better?
Remember, what motivates you to hide the weights may do nothing for your best friend, and vice versa. I think we all have different levels and different reasons we're motivated. Some people have the desire for success. For others it's vanity. Some are in it for health reasons. When it comes down to it, it does have to be something that comes from within, and it certainly will vary from person to person.
Regardless of your personal reasons for working out, here are a number of techniques that will help you maintain your enthusiasm even when the going gets tough.
Commit to the long haul.
You can't approach exercise as something you do just to get in shape for swimsuit season. e have to realize that working out and staying fit is a lifetime event, we all need to be in it for the long haul. For example, if you have a bad day driving your car, you don't walk tomorrow--you get back behind the wheel and keep on driving. If you have a bad day at work, you don't quit work. You go back. Realize that you'll have ups and downs with your fitness program as you will in every aspect of your life, and commit to seeing it through.
Set new goals.
When you first start working out, you probably have a goal in mind. Maybe it is to lose weight, have more energy, or simply look better in your clothes. Once you've achieved those initial goals, you need to develop some new ones to keep you motivated. Set higher or more specific goals. Don't say, 'I want to lose weight.' That's nebulous. Say, 'I'm going to lose an inch off my waist in six weeks.'
Set new challenges for yourself. Before it was just the one goal, always challenge yourself to complete something higher to stay motivated. Reaching new goals will help to keeps you motivated and fresh.
Be a social butterfly.
Do you look forward to exercise as a chance to spend some needed time alone, or do you enjoy working out more when you're with a partner? Consider what you like to do, and look for ways to make exercise more fun. If you're looking for more social activity, consider taking classes or joining a running or biking club. Or ask a neighbor or friend to commit to a regular walking schedule with you. You're more likely to stick to your program.
Hire a trainer.
If you've gotten bored with your routine, consider hiring a personal trainer for a few sessions. A trainer can help you break through a fitness plateau. If your body has adapted to a program, you need help to take it to the next level. Sometimes coming to a trainer for two or three workouts to re-evaluate and answer questions can give the variety, motivation, and spark you need.
Thursday, February 12, 2009
Benefits of Sleep
Wake Up! No, Don't...
The average adult gets about 7 hours of sleep during the week, and about 7 1/2 hours on the weekend. Recent studies have shown that most adults need about 8 hours to function at their best. I was surprised that 63% of adults don't get at least 8 hours of sleep a night - I guess I shouldn't be, since I'm in that group.
So what you say?? What does that have to do with the Pool?? Well, adults that do not get enough sleep have an increased level of ghrelin in their bodies (an appetite stimulating hormone) and less leptin (the hormone that tells your brain you're full.) What does that mean? It means if you don't get enough sleep, you're hungrier then if you do. I don't know about you, but I have enough problems with will power without letting my own body help to sabotage my efforts to lose weight.
So the bottom line is - keeping up your good eating habits, drinking your water, and exercising are all important. But don't forget to sleep! Do what you can to get your 8 hours in - its not being lazy, its helping you lose weight! And just think, the more time you're in bed, the less time you can spend staring longingly at the refrigerator. Just sayin'.
Now, off to bed with you!
The average adult gets about 7 hours of sleep during the week, and about 7 1/2 hours on the weekend. Recent studies have shown that most adults need about 8 hours to function at their best. I was surprised that 63% of adults don't get at least 8 hours of sleep a night - I guess I shouldn't be, since I'm in that group.
So what you say?? What does that have to do with the Pool?? Well, adults that do not get enough sleep have an increased level of ghrelin in their bodies (an appetite stimulating hormone) and less leptin (the hormone that tells your brain you're full.) What does that mean? It means if you don't get enough sleep, you're hungrier then if you do. I don't know about you, but I have enough problems with will power without letting my own body help to sabotage my efforts to lose weight.
So the bottom line is - keeping up your good eating habits, drinking your water, and exercising are all important. But don't forget to sleep! Do what you can to get your 8 hours in - its not being lazy, its helping you lose weight! And just think, the more time you're in bed, the less time you can spend staring longingly at the refrigerator. Just sayin'.
Now, off to bed with you!
Pros and Cons of Wine
Let’s talk a little about drinking. With the weekend coming, it’s hard, ya know? I mean, who wants to do all that hard work being good all week, watching what is going in our mouths, then blow it on the weekends eating fatty foods and drinking like lushes?? Not me! But, I also don’t want to give up the social life/adult time and with that, comes an analysis of “how much or how little alcohol is OK?”
First, let’s just give everyone a little reminder that beverages, except for water, have calories. It’s easy to think “it’s a drink, it’s not really like adding anything to my diet because it’s a drink.” Some people really think that drinks don’t count.
Uh, hello. They do, and some count big time.
So, if you’re hardcore about your weight loss, give up the booze completely. This is your choice. If you’d rather have a 100-calorie pack during a late afternoon snack binge instead of imbibing the brews that night, go out with your friends and have some water with a lemon wedge. And if anyone gives you crap for not drinking, guess what, you need to find some new friends. How old are we now? Peer pressure is over. Mature adults who choose not to drink may have a number of reasons for doing so (alcoholism, pregnancy, etc.) that they’d rather not discuss. Anymore, personal choices should be given respect. Besides, your water with lemon may look vaguely like a vodka something-or-other, people might not even notice.
For those of you who enjoy a drink or five, think ahead to what you usually order when you go out. Look up the calories on a chart. It’s not hard to find your beverage of choice and how many calories it has. Then, you’ll have to plan accordingly. Like gin? It’s gonna cost ya. And let’s not forget with mixed drinks, the sodas, juices and other high calorie, sugary things that liquor is combined with. Those calories add up too.
So, to follow, we’ve found various sources you can go have a read, that show both the pros and cons of drinking alcohol. (**Yes, there are pros!)
**And, obviously, there are studies that support and studies that discredit practically every claim out there. I mean, seriously, every time I turn around eggs are good, then they're bad, then they're good. Just do your own research, this is just a slice of information that we've found regarding alcohol and the final decision, as with everything else, is up to you. We're just giving you some perspectives to consider.**
PROS:
Drinking wine, specifically white wine, may keep the lungs healthy.
Red wine, in moderation, has been shown to be beneficial for the heart.
People who drink wine occasionally may have a lower risk of developing dementia, including Alzheimer's Disease.
CONS:
Chronic heaving drinking can lead to problems such as liver disease, brain disease, cancer, heart disease.
In regards to weight loss, people who are overweight actually gain weight more easily if they drink alcohol and the calories from alcohol tend to be stored in the gut, so if you want six-pack abs you'll need to cut down on the booze.
Bottom line:
If you're going to drink, drink in moderation. Our recommendation would be that, if you're going to drink at all, drink one or maybe two drinks then switch to water. But, factor in that consumption of calories ahead of time, they do count!
Be aware of alcohol and it's effects in combination with any medications, prescription or otherwise, that you may be taking.
Beware that drinking sometimes goes hand in hand with eating high fat foods and/or smoking. Keep your smarts about you and stay firm with your game plan before you go out.
If you've always stuck with one favorite drink, maybe try to develop a taste for something with fewer calories.
Plan ahead, be smart, make good choices. Weight loss doesn't mean you have to eliminate your social life, just work it into your plan in a sensible, common sense way.
First, let’s just give everyone a little reminder that beverages, except for water, have calories. It’s easy to think “it’s a drink, it’s not really like adding anything to my diet because it’s a drink.” Some people really think that drinks don’t count.
Uh, hello. They do, and some count big time.
So, if you’re hardcore about your weight loss, give up the booze completely. This is your choice. If you’d rather have a 100-calorie pack during a late afternoon snack binge instead of imbibing the brews that night, go out with your friends and have some water with a lemon wedge. And if anyone gives you crap for not drinking, guess what, you need to find some new friends. How old are we now? Peer pressure is over. Mature adults who choose not to drink may have a number of reasons for doing so (alcoholism, pregnancy, etc.) that they’d rather not discuss. Anymore, personal choices should be given respect. Besides, your water with lemon may look vaguely like a vodka something-or-other, people might not even notice.
For those of you who enjoy a drink or five, think ahead to what you usually order when you go out. Look up the calories on a chart. It’s not hard to find your beverage of choice and how many calories it has. Then, you’ll have to plan accordingly. Like gin? It’s gonna cost ya. And let’s not forget with mixed drinks, the sodas, juices and other high calorie, sugary things that liquor is combined with. Those calories add up too.
So, to follow, we’ve found various sources you can go have a read, that show both the pros and cons of drinking alcohol. (**Yes, there are pros!)
**And, obviously, there are studies that support and studies that discredit practically every claim out there. I mean, seriously, every time I turn around eggs are good, then they're bad, then they're good. Just do your own research, this is just a slice of information that we've found regarding alcohol and the final decision, as with everything else, is up to you. We're just giving you some perspectives to consider.**
PROS:
Drinking wine, specifically white wine, may keep the lungs healthy.
Red wine, in moderation, has been shown to be beneficial for the heart.
People who drink wine occasionally may have a lower risk of developing dementia, including Alzheimer's Disease.
CONS:
Chronic heaving drinking can lead to problems such as liver disease, brain disease, cancer, heart disease.
In regards to weight loss, people who are overweight actually gain weight more easily if they drink alcohol and the calories from alcohol tend to be stored in the gut, so if you want six-pack abs you'll need to cut down on the booze.
Bottom line:
If you're going to drink, drink in moderation. Our recommendation would be that, if you're going to drink at all, drink one or maybe two drinks then switch to water. But, factor in that consumption of calories ahead of time, they do count!
Be aware of alcohol and it's effects in combination with any medications, prescription or otherwise, that you may be taking.
Beware that drinking sometimes goes hand in hand with eating high fat foods and/or smoking. Keep your smarts about you and stay firm with your game plan before you go out.
If you've always stuck with one favorite drink, maybe try to develop a taste for something with fewer calories.
Plan ahead, be smart, make good choices. Weight loss doesn't mean you have to eliminate your social life, just work it into your plan in a sensible, common sense way.
Week 5 Results
Sharon B. +.75 FF
Amy W. -.5 FF
Amy R. +1.7 FF
Bradie W. -1.5
Chelsey B. -1
Erik M. +2 FF
Angie B. -1
Chris L. 0 FF
Patrick R. -1.5
Brian B. 0 FF
Andy W. 0 FF
Nate W. -2
Congrats to Nate, our biggest loser of the week! We still have a lot of fatty fees this week, so move that butt!!!
By the way, I have been doing the percentages of weight loss wrong. New numbers at the right!
Amy W. -.5 FF
Amy R. +1.7 FF
Bradie W. -1.5
Chelsey B. -1
Erik M. +2 FF
Angie B. -1
Chris L. 0 FF
Patrick R. -1.5
Brian B. 0 FF
Andy W. 0 FF
Nate W. -2
Congrats to Nate, our biggest loser of the week! We still have a lot of fatty fees this week, so move that butt!!!
By the way, I have been doing the percentages of weight loss wrong. New numbers at the right!
Tuesday, February 10, 2009
Valentine's Day Meal Ideas
Who says you have to go to a crowded restaurant to have fun with your loved one on Valentine's Day? Make a great healthy meal at home!
For Breakfast: Chocolate Pancakes
Makes 2 servings
1/4 cup all-purpose flour
2 tablespoons sugar
1 1/2 teaspoons unsweetened cocoa powder
1/4 teaspoon baking powder
Pinch of salt
1 large egg white
1/4 cup fat-free milk
1 teaspoon canola oil
1/4 teaspoon vanilla extract
1/2 pint nonfat vanilla frozen yogurt
1/3 cup Chocolate-Raspberry Sauce (recipe follows)
1/2 cup fresh raspberries
1. Stir together flour, sugar, cocoa, baking powder and salt in a medium bowl. Whisk together egg white, milk, oil and vanilla in a small bowl. Make a well in the center of the dry ingredients and gradually whisk in the liquid mixture, stirring just until combined. Let the batter stand for 5 minutes, or refrigerate for up to 1 hour.
2. Spray a large nonstick skillet with nonstick cooking spray and place over medium-low heat. Make 3 to 4 pancakes, using about 1 1/2 tablespoons of batter per pancake, in the pan and cook until the underside is browned and the bubbles on top remain open, 1 to 1 1/2 minutes. Turn the pancakes over and cook until the underside is browned, about 15 seconds. Repeat with the remaining batter.
3. Arrange the pancakes on plates. Garnish with raspberries.
NUTRITION INFORMATION: Per serving: 124 calories; 4 g fat (0 g sat, 3 g mono); 0 mg cholesterol; 20 g carbohydrate; 2 g protein; 2 g fiber; 145 mg sodium; 621 mg potassium.
Perfectly Porky Chops with Fig Sauce
The chipotle pepper blends beautifully with the figs - spicy sweetness YUM - to give it a bit of a kick!
Ingredients: 4 boneless pork chops, approx. 1" thick (4 to 6 ounces each) * Kosher salt * Fresh ground black pepper * 1/2 teaspoon ground chipotle peppers * non-stick spray * 1 Tablespoon Virgin Olive Oil * 1/2 cup minced sweet onions * 5 garlic cloves, finely minced * 1/2 cup red wine *1 cup low-fat chicken broth * 1 teaspoon fresh thyme leaves *1 cup diced fresh figs
Directions: Season each pork chop with salt, pepper, and ground chipotle, place between two sheets of plastic wrap and pound down! Pound, pound, pound. * Heat a large heavy skillet over medium-high heat. Spray non-stick spray and then add olive oil. Sear pork loin chops until golden brown on each side. * Remove to a platter and keep warm.
Reduce heat, add onions and sauté until translucent. *Add garlic and sauté some more! *.Carefully pour in red wine into pan (not your mouth!). Stir for about one minute. Add broth, thyme and figs. * Cook over medium heat, stirring often and mashing figs until the sauce is thickened. * Somewhere between 10 and 15 minutes. * Place pork chops in pan, flip it, again, coating both sides with the sauce. * Simmer for a minute or two, until the chops are fig infused. Serves 4.
Chicken & Farfalle with Creamy Walnut Sauce
Makes 2 servings, about 2 cups each
1/3 cup walnuts
1 small clove garlic, peeled
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
Pinch of cayenne pepper
1/4 cup reduced-sodium chicken broth (see Tips for Two)
2 tablespoons finely chopped fresh parsley
1/2 teaspoon lemon juice
1 teaspoon walnut oil or extra-virgin olive oil
8 ounces boneless, skinless chicken breast, trimmed of fat, cut into 1/2-inch pieces
4 ounces whole-wheat farfalle pasta
1 cup small broccoli florets
1/2 red bell pepper, seeded and cut into thin strips
1. Put a large saucepan of water on to boil. Combine walnuts, garlic, salt, pepper and cayenne in a blender; pulse until finely chopped. Blend in broth, parsley and lemon juice until smooth and creamy.
2. Heat oil in a medium nonstick skillet over medium-high heat. Add chicken and cook, stirring often, until it is no longer pink in the middle, 3 to 5 minutes.
3. Cook pasta for 5 minutes. Add broccoli and bell pepper, cook, stirring occasionally, until the pasta and vegetables are just tender, about 4 minutes more. Drain, return to the pot. Add the walnut sauce and chicken; toss to coat.
NUTRITION INFORMATION: Per serving: 468 calories; 17 g fat (2 g sat, 3 g mono); 63 mg cholesterol; 48 g carbohydrate; 36 g protein; 10 g fiber; 380 mg sodium; 538 mg potassium. Nutrition bonus: Vitamin C (160% daily value), Vitamin A (45% dv), Iron (20% dv), Potassium (15% dv), excellent source of omega-3s.
Provencal Barley
Add garbanzo beans to this simple dish for a protein boost.
Makes 2 servings, about 1/2 cup each
1 cup cooked barley
1 plum tomato, chopped
2 Kalamata olives, pitted and chopped
1/4 teaspoon herbes de Provence
Combine barley, tomato, olives and herbes de Provence in a medium bowl.
NUTRITION INFORMATION: Per serving: 115 calories; 1 g fat (0 g sat, 1 g mono); 0 mg cholesterol; 24 g carbohydrate; 2 g protein; 4 g fiber; 65 mg sodium; 157 mg potassium.
Sauteed Spinach with Pine Nuts and Golden Raisins
Makes 2 servings
2 teaspoons extra-virgin olive oil
2 tablespoons golden raisins
1 tablespoon pine nuts
2 cloves garlic, minced
1 10-ounce bag fresh spinach (see Ingredient note), tough stems removed
2 teaspoons balsamic vinegar
1/8 teaspoon salt
1 tablespoon shaved Parmesan cheese
Freshly ground pepper to taste
Heat oil in a large nonstick skillet or Dutch oven over medium-high heat. Add raisins, pine nuts and garlic; cook, stirring, until fragrant, about 30 seconds. Add spinach and cook, stirring, until just wilted, about 2 minutes. Remove from heat; stir in vinegar and salt. Serve immediately, sprinkled with Parmesan and pepper.
NUTRITION INFORMATION: Per serving: 158 calories; 9 g fat (2 g sat, 5 g mono); 2 mg cholesterol; 16 g carbohydrate; 6 g protein; 4 g fiber; 310 mg sodium; 803 mg potassium. Nutrition Bonus: Vitamin A (170% daily value), Folate (42% dv), Vitamin C (40% dv), Magnesium (29% dv), Potassium (23% dv), Calcium & Iron (20% dv).
For Dessert: Chocolate Foundue
Skewer and dip anything you like—pear slices, dried apricots, even marshmallows.
Makes 2 servings
3 ounces bittersweet chocolate, chopped
2 tablespoons heavy cream
1 tablespoon brewed espresso (see Kitchen Tip)
1/2 teaspoon vanilla extract
Pinch of salt
1 banana, peeled and cut into 8 pieces
8 1-inch chunks fresh pineapple
4 strawberries
1. Place chocolate, cream, espresso, vanilla and salt in a medium microwave-safe bowl; microwave on Medium, stirring every 20 seconds, until melted, 1 to 2 minutes. (Alternatively, see “No Microwave?” below.)
2. Pour the chocolate mixture into a serving bowl. Serve with fruit.
NUTRITION INFORMATION: Per serving: 345 calories; 19 g fat (10 g sat, 2 g mono); 20 mg cholesterol; 54 g carbohydrate; 4 g protein; 7 g fiber; 81 mg sodium; 382 mg potassium. Nutrition bonus: Vitamin C (90% daily value).
OR: Baby Tiramisu
Makes 6 servings
1/2 cup nonfat ricotta cheese (4 ounces)
2 tablespoons confectioners’ sugar
1/2 teaspoon vanilla extract
1/8 teaspoon ground cinnamon
12 ladyfingers (about 1 3/4 ounces)
4 tablespoons brewed espresso or strong coffee, divided
2 tablespoons bittersweet chocolate chips, melted (see Tip)
1. Combine ricotta, sugar, vanilla and cinnamon in a medium bowl.
2. Place 6 ladyfingers in a 9-by-5-inch (or similar size) loaf pan. Drizzle with 2 tablespoons espresso (or coffee). Spread the ricotta mixture over the ladyfingers. Place another layer of ladyfingers over the ricotta and drizzle with the remaining 2 tablespoons espresso (or coffee). Drizzle with melted chocolate. Refrigerate until the chocolate is set, about 30 minutes.
NUTRITION INFORMATION: Per serving: 107 calories; 2 g fat (1 g sat, 0 g mono); 3 mg cholesterol; 18 g carbohydrate; 3 g protein; 0 g fiber; 125 mg sodium; 29 mg potassium.
Tip: To melt chocolate: Microwave on Medium for 1 minute. Stir, then continue microwaving on Medium in 20-second intervals until melted, stirring after each interval. Or place in the top of a double boiler over hot, but not boiling, water. Stir until melted.
Ummm, all sounds so good! Happy early Valentine's Day!
For Breakfast: Chocolate Pancakes
Makes 2 servings
1/4 cup all-purpose flour
2 tablespoons sugar
1 1/2 teaspoons unsweetened cocoa powder
1/4 teaspoon baking powder
Pinch of salt
1 large egg white
1/4 cup fat-free milk
1 teaspoon canola oil
1/4 teaspoon vanilla extract
1/2 pint nonfat vanilla frozen yogurt
1/3 cup Chocolate-Raspberry Sauce (recipe follows)
1/2 cup fresh raspberries
1. Stir together flour, sugar, cocoa, baking powder and salt in a medium bowl. Whisk together egg white, milk, oil and vanilla in a small bowl. Make a well in the center of the dry ingredients and gradually whisk in the liquid mixture, stirring just until combined. Let the batter stand for 5 minutes, or refrigerate for up to 1 hour.
2. Spray a large nonstick skillet with nonstick cooking spray and place over medium-low heat. Make 3 to 4 pancakes, using about 1 1/2 tablespoons of batter per pancake, in the pan and cook until the underside is browned and the bubbles on top remain open, 1 to 1 1/2 minutes. Turn the pancakes over and cook until the underside is browned, about 15 seconds. Repeat with the remaining batter.
3. Arrange the pancakes on plates. Garnish with raspberries.
NUTRITION INFORMATION: Per serving: 124 calories; 4 g fat (0 g sat, 3 g mono); 0 mg cholesterol; 20 g carbohydrate; 2 g protein; 2 g fiber; 145 mg sodium; 621 mg potassium.
Perfectly Porky Chops with Fig Sauce
The chipotle pepper blends beautifully with the figs - spicy sweetness YUM - to give it a bit of a kick!
Ingredients: 4 boneless pork chops, approx. 1" thick (4 to 6 ounces each) * Kosher salt * Fresh ground black pepper * 1/2 teaspoon ground chipotle peppers * non-stick spray * 1 Tablespoon Virgin Olive Oil * 1/2 cup minced sweet onions * 5 garlic cloves, finely minced * 1/2 cup red wine *1 cup low-fat chicken broth * 1 teaspoon fresh thyme leaves *1 cup diced fresh figs
Directions: Season each pork chop with salt, pepper, and ground chipotle, place between two sheets of plastic wrap and pound down! Pound, pound, pound. * Heat a large heavy skillet over medium-high heat. Spray non-stick spray and then add olive oil. Sear pork loin chops until golden brown on each side. * Remove to a platter and keep warm.
Reduce heat, add onions and sauté until translucent. *Add garlic and sauté some more! *.Carefully pour in red wine into pan (not your mouth!). Stir for about one minute. Add broth, thyme and figs. * Cook over medium heat, stirring often and mashing figs until the sauce is thickened. * Somewhere between 10 and 15 minutes. * Place pork chops in pan, flip it, again, coating both sides with the sauce. * Simmer for a minute or two, until the chops are fig infused. Serves 4.
Chicken & Farfalle with Creamy Walnut Sauce
Makes 2 servings, about 2 cups each
1/3 cup walnuts
1 small clove garlic, peeled
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
Pinch of cayenne pepper
1/4 cup reduced-sodium chicken broth (see Tips for Two)
2 tablespoons finely chopped fresh parsley
1/2 teaspoon lemon juice
1 teaspoon walnut oil or extra-virgin olive oil
8 ounces boneless, skinless chicken breast, trimmed of fat, cut into 1/2-inch pieces
4 ounces whole-wheat farfalle pasta
1 cup small broccoli florets
1/2 red bell pepper, seeded and cut into thin strips
1. Put a large saucepan of water on to boil. Combine walnuts, garlic, salt, pepper and cayenne in a blender; pulse until finely chopped. Blend in broth, parsley and lemon juice until smooth and creamy.
2. Heat oil in a medium nonstick skillet over medium-high heat. Add chicken and cook, stirring often, until it is no longer pink in the middle, 3 to 5 minutes.
3. Cook pasta for 5 minutes. Add broccoli and bell pepper, cook, stirring occasionally, until the pasta and vegetables are just tender, about 4 minutes more. Drain, return to the pot. Add the walnut sauce and chicken; toss to coat.
NUTRITION INFORMATION: Per serving: 468 calories; 17 g fat (2 g sat, 3 g mono); 63 mg cholesterol; 48 g carbohydrate; 36 g protein; 10 g fiber; 380 mg sodium; 538 mg potassium. Nutrition bonus: Vitamin C (160% daily value), Vitamin A (45% dv), Iron (20% dv), Potassium (15% dv), excellent source of omega-3s.
Provencal Barley
Add garbanzo beans to this simple dish for a protein boost.
Makes 2 servings, about 1/2 cup each
1 cup cooked barley
1 plum tomato, chopped
2 Kalamata olives, pitted and chopped
1/4 teaspoon herbes de Provence
Combine barley, tomato, olives and herbes de Provence in a medium bowl.
NUTRITION INFORMATION: Per serving: 115 calories; 1 g fat (0 g sat, 1 g mono); 0 mg cholesterol; 24 g carbohydrate; 2 g protein; 4 g fiber; 65 mg sodium; 157 mg potassium.
Sauteed Spinach with Pine Nuts and Golden Raisins
Makes 2 servings
2 teaspoons extra-virgin olive oil
2 tablespoons golden raisins
1 tablespoon pine nuts
2 cloves garlic, minced
1 10-ounce bag fresh spinach (see Ingredient note), tough stems removed
2 teaspoons balsamic vinegar
1/8 teaspoon salt
1 tablespoon shaved Parmesan cheese
Freshly ground pepper to taste
Heat oil in a large nonstick skillet or Dutch oven over medium-high heat. Add raisins, pine nuts and garlic; cook, stirring, until fragrant, about 30 seconds. Add spinach and cook, stirring, until just wilted, about 2 minutes. Remove from heat; stir in vinegar and salt. Serve immediately, sprinkled with Parmesan and pepper.
NUTRITION INFORMATION: Per serving: 158 calories; 9 g fat (2 g sat, 5 g mono); 2 mg cholesterol; 16 g carbohydrate; 6 g protein; 4 g fiber; 310 mg sodium; 803 mg potassium. Nutrition Bonus: Vitamin A (170% daily value), Folate (42% dv), Vitamin C (40% dv), Magnesium (29% dv), Potassium (23% dv), Calcium & Iron (20% dv).
For Dessert: Chocolate Foundue
Skewer and dip anything you like—pear slices, dried apricots, even marshmallows.
Makes 2 servings
3 ounces bittersweet chocolate, chopped
2 tablespoons heavy cream
1 tablespoon brewed espresso (see Kitchen Tip)
1/2 teaspoon vanilla extract
Pinch of salt
1 banana, peeled and cut into 8 pieces
8 1-inch chunks fresh pineapple
4 strawberries
1. Place chocolate, cream, espresso, vanilla and salt in a medium microwave-safe bowl; microwave on Medium, stirring every 20 seconds, until melted, 1 to 2 minutes. (Alternatively, see “No Microwave?” below.)
2. Pour the chocolate mixture into a serving bowl. Serve with fruit.
NUTRITION INFORMATION: Per serving: 345 calories; 19 g fat (10 g sat, 2 g mono); 20 mg cholesterol; 54 g carbohydrate; 4 g protein; 7 g fiber; 81 mg sodium; 382 mg potassium. Nutrition bonus: Vitamin C (90% daily value).
OR: Baby Tiramisu
Makes 6 servings
1/2 cup nonfat ricotta cheese (4 ounces)
2 tablespoons confectioners’ sugar
1/2 teaspoon vanilla extract
1/8 teaspoon ground cinnamon
12 ladyfingers (about 1 3/4 ounces)
4 tablespoons brewed espresso or strong coffee, divided
2 tablespoons bittersweet chocolate chips, melted (see Tip)
1. Combine ricotta, sugar, vanilla and cinnamon in a medium bowl.
2. Place 6 ladyfingers in a 9-by-5-inch (or similar size) loaf pan. Drizzle with 2 tablespoons espresso (or coffee). Spread the ricotta mixture over the ladyfingers. Place another layer of ladyfingers over the ricotta and drizzle with the remaining 2 tablespoons espresso (or coffee). Drizzle with melted chocolate. Refrigerate until the chocolate is set, about 30 minutes.
NUTRITION INFORMATION: Per serving: 107 calories; 2 g fat (1 g sat, 0 g mono); 3 mg cholesterol; 18 g carbohydrate; 3 g protein; 0 g fiber; 125 mg sodium; 29 mg potassium.
Tip: To melt chocolate: Microwave on Medium for 1 minute. Stir, then continue microwaving on Medium in 20-second intervals until melted, stirring after each interval. Or place in the top of a double boiler over hot, but not boiling, water. Stir until melted.
Ummm, all sounds so good! Happy early Valentine's Day!
Monday, February 9, 2009
Boosting Metabolism
Your metabolism slows by 5 percent each decade. Compared to age 25, you’ll burn about 100 fewer calories a day at 35 and 200 fewer at 45. Do nothing, and you could gain 8-12 pounds a year. With age, muscle mass diminishes and so does your metabolic rate (the number of calories your body burns throughout the day).
However, there’s plenty you can do to boost the number of calories your body burns every day and thus maintain or even lose weight.
Six biggest mistakes you can make:
Mistake: Relying on Just Your Scale
The basic ones, which only calculate pounds, can’t tell you what percentage of your body weight is lean, calorie-burning muscle and how much is puffy, sluggish fat. The less muscle you have, the fewer calories you’ll burn.
The metabolic difference between a pound of muscle and a pound of fat is dramatic: Muscle burns at least three times more calories. A person who weighs 130 pounds and has a healthy 25 percent body fat will burn about 200 more calories per day than a 130-pound person with about 40 percent body fat.
The Fix: Get an Expert to Weigh In
Visit your local gym (or a fitness center affiliated with a hospital) and ask for a body-fat reading. A good way to check their accuracy: At your first visit, get two measurements within minutes of each other by the same person to see how much variation there is. A little, like 2 to 3 percent, is OK. To track your progress, get rechecked roughly every three months.
You can eyeball your fat level at home, too. “If you can pinch an inch or more of fat at your waistline or upper arm, you’re probably carrying more body fat than you should. Anything over 30 percent should be a wake-up call to make some real changes
Mistake: Crash Dieting
When you slash too many calories, you send your body into starvation mode. Eating fewer than 900 calories a day also prompts your body to burn desirable muscle tissue as well as fat, which slows your metabolic rate even more.
The Fix: Shed Pounds S-L-O-W-L-Y
If you stay within the 1,200- to 1,500-calorie range, for women, you can still slim down — and you’ll lower your metabolic rate only by about 5 percent and about 90 percent of the weight you lose will be fat.
Be sure to include lots of lean protein, such as chicken, fish, or lean beef. Protein contains leucine, an amino acid that seems to protect you from muscle loss during a diet. Skim milk can help even more. Those who downed two cups of fat-free milk soon after their workout built more muscle — and lost more flab — than those who drank soy milk or a flavored-carbohydrate drink.
Mistake: Only Doing Cardio
If you never challenge your muscles with strength-training moves, you’ll lose up to five pounds of muscle each decade. Cardiovascular exercise (like walking, biking, swimming, or sweating through an aerobics class) is great for your health, but it isn’t strenuous enough to build or even preserve much muscle mass.
The Fix: Pump Iron
You should aim for about 40 to 60 minutes of strength training a week. Use the weight room at your local gym, or exercise with dumbbells or resistance bands at home. If you’ve never pumped iron before, sign up for a few sessions with a personal trainer. That way, you’ll learn how to get the most out of each move — without risking injury. And once you’ve been at it for a while, you’ll need to increase the weight or resistance you’re using.
Mistake: Sticking to the Same Exercises
If you always walk the same route, swim laps at one speed, or even have a single strength-training routine, your muscles adapt and become so efficient that they burn fewer calories while you work out. How to tell when it’s time for a change? If any of the following is true: You’re not sweating as much at the end of your routine; you don’t feel that tired after working out; or you’re gaining weight even though you aren’t eating more or exercising less.
The Fix: Switch It Up
Give your metabolic rate a big boost by adding a few short, fast-paced bursts of speed to your regular walking, biking, swimming, or other aerobic routine. The reason: When you push hard in short bursts, it reactivates nerve fibers, builds new capillaries, and forces your body to repair the muscle. All of that burns a tremendous amount of calories — long after you’ve completed your session.
As you grow stronger, add more intervals, and make them longer and more intense.
Mistake: Eating Lightly (or Not At All) Before Noon
Breakfast skimpers and skippers, commit the same metabolic faux pas: eating too little to flip on their metabolism as well as vital “satisfaction switches” in the brain that register fullness in the stomach.
The Fix: Munch on More Food in the Morning
Discovery of a metabolic window of opportunity for appetite control: a hearty breakfast. Study volunteers who ate a bigger meal in the morning went on to eat 100 to 200 fewer calories later in the day. Research showed that those who skipped breakfast were 30 percent more likely to be overweight. The best A.M. filler-uppers: oatmeal, eggs, peanut butter — or anything with fiber and protein.
Mistake: Living a High-Stress, Low-Sleep Life
When things get extra-hectic, your levels of cortisol, a stress hormone, shoot up. And that can trigger cravings for high-fat, high-carb foods. The worst part: Your body also sends that extra fat to your waistline. Sleep deprivation increases the appetite-stimulating hormone, ghrelin, and decreases the satisfaction hormone, leptin.
The Fix: Sleep More, Stress Less
Aim for at least seven hours of slumber most nights. Try meditation — it could keep you in your skinny jeans. Or tie on your sneakers and go for a walk in the park or the woods: Research on the health benefits of nature backs this up: one confirmed that just looking at greenery can improve well-being and produce less stress.
However, there’s plenty you can do to boost the number of calories your body burns every day and thus maintain or even lose weight.
Six biggest mistakes you can make:
Mistake: Relying on Just Your Scale
The basic ones, which only calculate pounds, can’t tell you what percentage of your body weight is lean, calorie-burning muscle and how much is puffy, sluggish fat. The less muscle you have, the fewer calories you’ll burn.
The metabolic difference between a pound of muscle and a pound of fat is dramatic: Muscle burns at least three times more calories. A person who weighs 130 pounds and has a healthy 25 percent body fat will burn about 200 more calories per day than a 130-pound person with about 40 percent body fat.
The Fix: Get an Expert to Weigh In
Visit your local gym (or a fitness center affiliated with a hospital) and ask for a body-fat reading. A good way to check their accuracy: At your first visit, get two measurements within minutes of each other by the same person to see how much variation there is. A little, like 2 to 3 percent, is OK. To track your progress, get rechecked roughly every three months.
You can eyeball your fat level at home, too. “If you can pinch an inch or more of fat at your waistline or upper arm, you’re probably carrying more body fat than you should. Anything over 30 percent should be a wake-up call to make some real changes
Mistake: Crash Dieting
When you slash too many calories, you send your body into starvation mode. Eating fewer than 900 calories a day also prompts your body to burn desirable muscle tissue as well as fat, which slows your metabolic rate even more.
The Fix: Shed Pounds S-L-O-W-L-Y
If you stay within the 1,200- to 1,500-calorie range, for women, you can still slim down — and you’ll lower your metabolic rate only by about 5 percent and about 90 percent of the weight you lose will be fat.
Be sure to include lots of lean protein, such as chicken, fish, or lean beef. Protein contains leucine, an amino acid that seems to protect you from muscle loss during a diet. Skim milk can help even more. Those who downed two cups of fat-free milk soon after their workout built more muscle — and lost more flab — than those who drank soy milk or a flavored-carbohydrate drink.
Mistake: Only Doing Cardio
If you never challenge your muscles with strength-training moves, you’ll lose up to five pounds of muscle each decade. Cardiovascular exercise (like walking, biking, swimming, or sweating through an aerobics class) is great for your health, but it isn’t strenuous enough to build or even preserve much muscle mass.
The Fix: Pump Iron
You should aim for about 40 to 60 minutes of strength training a week. Use the weight room at your local gym, or exercise with dumbbells or resistance bands at home. If you’ve never pumped iron before, sign up for a few sessions with a personal trainer. That way, you’ll learn how to get the most out of each move — without risking injury. And once you’ve been at it for a while, you’ll need to increase the weight or resistance you’re using.
Mistake: Sticking to the Same Exercises
If you always walk the same route, swim laps at one speed, or even have a single strength-training routine, your muscles adapt and become so efficient that they burn fewer calories while you work out. How to tell when it’s time for a change? If any of the following is true: You’re not sweating as much at the end of your routine; you don’t feel that tired after working out; or you’re gaining weight even though you aren’t eating more or exercising less.
The Fix: Switch It Up
Give your metabolic rate a big boost by adding a few short, fast-paced bursts of speed to your regular walking, biking, swimming, or other aerobic routine. The reason: When you push hard in short bursts, it reactivates nerve fibers, builds new capillaries, and forces your body to repair the muscle. All of that burns a tremendous amount of calories — long after you’ve completed your session.
As you grow stronger, add more intervals, and make them longer and more intense.
Mistake: Eating Lightly (or Not At All) Before Noon
Breakfast skimpers and skippers, commit the same metabolic faux pas: eating too little to flip on their metabolism as well as vital “satisfaction switches” in the brain that register fullness in the stomach.
The Fix: Munch on More Food in the Morning
Discovery of a metabolic window of opportunity for appetite control: a hearty breakfast. Study volunteers who ate a bigger meal in the morning went on to eat 100 to 200 fewer calories later in the day. Research showed that those who skipped breakfast were 30 percent more likely to be overweight. The best A.M. filler-uppers: oatmeal, eggs, peanut butter — or anything with fiber and protein.
Mistake: Living a High-Stress, Low-Sleep Life
When things get extra-hectic, your levels of cortisol, a stress hormone, shoot up. And that can trigger cravings for high-fat, high-carb foods. The worst part: Your body also sends that extra fat to your waistline. Sleep deprivation increases the appetite-stimulating hormone, ghrelin, and decreases the satisfaction hormone, leptin.
The Fix: Sleep More, Stress Less
Aim for at least seven hours of slumber most nights. Try meditation — it could keep you in your skinny jeans. Or tie on your sneakers and go for a walk in the park or the woods: Research on the health benefits of nature backs this up: one confirmed that just looking at greenery can improve well-being and produce less stress.
Friday, February 6, 2009
How to Fight Back Against Cravings
It's happened to all of us. We're doing great, following our meal plans, and bam! It hits us. It's a massive craving, and vegetables just ain't gonna' cut it. We need real food - junk food, and we need it now! But you don't automatically have to raise the white flag of fat defeat when cravings attack. You can fight back. Here are a few weapons every desperate dieter should have in his or her arsenal.
Delay
Food cravings can sometimes be passing sensations. They can be thoughts that will move in and out of your mind just like the urge to give the finger in traffic or the instinct to do a little private dance in the elevator. You can choose to pay attention to them, or you can ignore them. Sometimes, tuning out a food craving for just a little while can actually make it go away. The craving may have been triggered by other emotions such as frustration or momentary anxiety. As those feelings subside, often so will the urge to splurge.
Distraction
Find something else to do. This will work very will if you tend to get food cravings when you're bored. Just come up with a handy list of equally entertaining alternatives and post your list near spots, like your desk, where you tend to feel cravings come over you. Pick up a magazine, file your nails, make your daily phone calls, pull up your favorite website, make a to-do list for the week. - whatever it takes. Just give your mind something else to focus on other than your desire to inject pizza directly into your veins. (I'm not the only one am I?)
Substitute
Not all cravings are specific. If you're body is telling you "I must have Caramel Chunk Ice Cream or die," that is one thing. But, sometimes you may experience a craving that just says "I want sweet," or "I want crunchy." If that is the case, you may be able to get away with choosing a lesser evil. Great craving killers include frozen yogurt, fat free cheeses, fat free microwavable kettle corn, pretzels, turkey bacon, baked French fries, peanut butter flavored cereal, and so many more. I'm sure you can think of hundreds of others I haven't mentioned. The idea is just to find something that fulfills what you are looking for. It might be a taste you are craving, but it could also be a certain texture. When we are stressed out, we often want to chew on something, or we might want to crunch our anger away. Sadness and loneliness often makes people reach for creamier comfort foods like ice cream and cheeses. Just give yourself a moment to figure out what you really want and need so you can eat a tasty substitute that's sure to nip your craving in the bud.
Chill Out
Since cravings are often triggered by stress, boredom, anger, and other emotions, find other ways to calm down. Exercise has been shown to ease stress and release endorphins, those happy hormones that take over when there's no traffic...and other nice moments. You don't even need to break into an extensive workout to reap these benefits. Instead, just do fifteen minutes of yoga, take a walk around the block, or pump out a single set of push-ups. Even a little exertion can start to let out those fat making feelings.
Other ways to let out the stress are meditating, journaling, or even calling up a friend to vent. Learn to find healthier ways to blow off some steam, so you can stop taking stress out on your body.
Give In - Sightly
If your craving is specific and extreme, the best thing may just be to eat the thing you're craving. Just scoop yourself a single portion of ice cream or grab a slice of pizza, sit down, and eat it. Enjoy it, and move on. Sometimes denying ourselves too much can come back to bite us in our chubby little butts. If you're feeling deprived, you're likely to go crazy and eat the entire gallon of ice cream rather than just a serving. Instead, go ahead and have some, but give up the guilt trip. If you start trying to make yourself feel guilty for an indulgence, you may start feeling like a failure. And once we've decided that we've failed, what's the point in trying? Don't go there. Just have your treat, love it, and keep going.
Drink Up
Thirst and hunger are easily confused. The next time you have a food craving, drink a glass of water first. Then wait about fifteen minutes. If you're still hungry, it's probably legitimate, but this method is a great way to make sure you're not just dehydrated. The other helpful part of reach for water before food, is that water helps to fill you up. So, when you do finally have your next snack, you probably won't eat as much.
Nap it Before you Snack It
Sometimes food cravings come from being over tired. When you're sleep deprived, your body releases a hormone that makes you crave sugars and carbohydrates. Ever noticed that you can't seem to eat enough sweets the next day after an all-nighter? If you think you might be reaching for food from sheer exhaustion, go to your room or even out to your car and take a fifteen minute nap. If you can squeeze in a longer one, even better. Giving your body what it really needs will be a more effective way of making yourself feel better.
So don't diet in dread. Cravings will come, and they can be mean little suckers, but you're not defenseless. Use these tricks and experiment to find some of your own. We can't let the fat win!
Delay
Food cravings can sometimes be passing sensations. They can be thoughts that will move in and out of your mind just like the urge to give the finger in traffic or the instinct to do a little private dance in the elevator. You can choose to pay attention to them, or you can ignore them. Sometimes, tuning out a food craving for just a little while can actually make it go away. The craving may have been triggered by other emotions such as frustration or momentary anxiety. As those feelings subside, often so will the urge to splurge.
Distraction
Find something else to do. This will work very will if you tend to get food cravings when you're bored. Just come up with a handy list of equally entertaining alternatives and post your list near spots, like your desk, where you tend to feel cravings come over you. Pick up a magazine, file your nails, make your daily phone calls, pull up your favorite website, make a to-do list for the week. - whatever it takes. Just give your mind something else to focus on other than your desire to inject pizza directly into your veins. (I'm not the only one am I?)
Substitute
Not all cravings are specific. If you're body is telling you "I must have Caramel Chunk Ice Cream or die," that is one thing. But, sometimes you may experience a craving that just says "I want sweet," or "I want crunchy." If that is the case, you may be able to get away with choosing a lesser evil. Great craving killers include frozen yogurt, fat free cheeses, fat free microwavable kettle corn, pretzels, turkey bacon, baked French fries, peanut butter flavored cereal, and so many more. I'm sure you can think of hundreds of others I haven't mentioned. The idea is just to find something that fulfills what you are looking for. It might be a taste you are craving, but it could also be a certain texture. When we are stressed out, we often want to chew on something, or we might want to crunch our anger away. Sadness and loneliness often makes people reach for creamier comfort foods like ice cream and cheeses. Just give yourself a moment to figure out what you really want and need so you can eat a tasty substitute that's sure to nip your craving in the bud.
Chill Out
Since cravings are often triggered by stress, boredom, anger, and other emotions, find other ways to calm down. Exercise has been shown to ease stress and release endorphins, those happy hormones that take over when there's no traffic...and other nice moments. You don't even need to break into an extensive workout to reap these benefits. Instead, just do fifteen minutes of yoga, take a walk around the block, or pump out a single set of push-ups. Even a little exertion can start to let out those fat making feelings.
Other ways to let out the stress are meditating, journaling, or even calling up a friend to vent. Learn to find healthier ways to blow off some steam, so you can stop taking stress out on your body.
Give In - Sightly
If your craving is specific and extreme, the best thing may just be to eat the thing you're craving. Just scoop yourself a single portion of ice cream or grab a slice of pizza, sit down, and eat it. Enjoy it, and move on. Sometimes denying ourselves too much can come back to bite us in our chubby little butts. If you're feeling deprived, you're likely to go crazy and eat the entire gallon of ice cream rather than just a serving. Instead, go ahead and have some, but give up the guilt trip. If you start trying to make yourself feel guilty for an indulgence, you may start feeling like a failure. And once we've decided that we've failed, what's the point in trying? Don't go there. Just have your treat, love it, and keep going.
Drink Up
Thirst and hunger are easily confused. The next time you have a food craving, drink a glass of water first. Then wait about fifteen minutes. If you're still hungry, it's probably legitimate, but this method is a great way to make sure you're not just dehydrated. The other helpful part of reach for water before food, is that water helps to fill you up. So, when you do finally have your next snack, you probably won't eat as much.
Nap it Before you Snack It
Sometimes food cravings come from being over tired. When you're sleep deprived, your body releases a hormone that makes you crave sugars and carbohydrates. Ever noticed that you can't seem to eat enough sweets the next day after an all-nighter? If you think you might be reaching for food from sheer exhaustion, go to your room or even out to your car and take a fifteen minute nap. If you can squeeze in a longer one, even better. Giving your body what it really needs will be a more effective way of making yourself feel better.
So don't diet in dread. Cravings will come, and they can be mean little suckers, but you're not defenseless. Use these tricks and experiment to find some of your own. We can't let the fat win!
Wednesday, February 4, 2009
Week 4 Results are in!!
Sharon B. -2
Amy W. -1.5
Amy R. +1 FF
Bradie W. 0 FF
Chelsey B. -2
Erik M. +2 FF
Angie B. -1
Chris L. -1
Patrick R. -6
Brian B. 0 FF
Andy W. -1
Nate W. -2.5
Pool is creeping up there...but now it looks like the race is on. Let's keep the pace going...this is starting to get good!
Amy W. -1.5
Amy R. +1 FF
Bradie W. 0 FF
Chelsey B. -2
Erik M. +2 FF
Angie B. -1
Chris L. -1
Patrick R. -6
Brian B. 0 FF
Andy W. -1
Nate W. -2.5
Pool is creeping up there...but now it looks like the race is on. Let's keep the pace going...this is starting to get good!
Tuesday, February 3, 2009
Weigh in Wednesday!
Don't forget to get me your weigh in's today by midnight!! I know it is hump day...come on guys you can make it through the end of the week! What am I talking about? I don't think I know what the end of a week really means, it all connects together these days. Anyway, good luck and hang in there!
Today's Sermon: Why Breakfast is Soooo Good for You!
What happens to our bodies when we skip breakfast?
If you skip breakfast you're making it harder for your body to lose weight, and your energy levels will tend to be lower. Why?
By the time breakfast is due, your body has not received any food for about 8 hours (a third of your day). Compare this with your "day" hours, when you have 3 (if not more) meals.
It is amazing how, if you are used to skipping breakfast, you condition yourself to feel "ok", but a close examination of your "fasting" mood would reveal that your levels of energy are low. What happens is that your body is rested at the end of a good sleep, but you still need the energy after you wake up.
Your body does not stop just because you go to sleep. It goes on breathing, digesting, pumping up blood everywhere in your body, and moving (amongst many other physiological processes).
It constantly needs fuel (ie food), and even if you're not hungry early in the morning, your body will still need the extra energy contained in a breakfast meal. It makes sense, doesn't it?
But breakfast is more than an energy source. Breakfast is good for you because it:
* provides glucose to your brain, making you mentally efficient and alert.
* reduces your cholesterol levels
* gives you vital nutrients and vitamins;
* makes you slimmer, by jump-starting your metabolism (how quickly your body burns energy), which is slow after relative inactivity at night.
* makes you "Mr or Ms Happy". An energized and balanced meal may alter your mode and make you feel better during the day.
What to have for breakfast?
The opposite of skipping breakfast is having the wrong things for breakfast (and possibly too much of it too!).
Every meal is capable of giving you energy. The question is "how long will that energy last for?". This is important to know because that will determine whether you still feel "charged up" till lunch time, or whether you're starving by 10 AM.
Avoid things like chocolate chip muffins and other high sugar meals. The energy levels are high (and they taste delicious, I know!) but short-lived, and the residual makes you bigger and heavier. So, these foods are a no-no.
Fresh fruits and cereals, are a healthier choice, but you have to be mindful of the sugar contained in cereals. Some of them can have enough sugar a whole family in one single serving!
But what if you're not "a breakfast person?"
There is no such a thing as a "breakfast person".
If you need to do something for your health, you do it, and you can condition yourself to make having breakfast part of your life and take pleasure on it.
Here are a couple of tips that can help you in your transition to having breakfast:
* Know "why" breakfast is important.
* Buy fruits and cereal
* Check out the delicious low fat breakfast recipes and try some
* plan your meals. Planning ahead to have interesting and tasty meals for breakfast will help you enjoy it;
*If you don't have the time to prepare, you may choose a good low fat fast food outlet and be good and have a low-fat-low-sugar-meal.
But whatever you do... do have breakfast!
... it's good for you! ;-)
Crunchy French Toast
Nutritional Information
Serves 4
Fat: 1g
Cal: 194
WW: 3 Points
Ingredients:
4 cups of cornflakes cereal
2 egg whites
2 Tbs of orange juice
2 Tbs of skim milk
4 slices of whole grain bread
Coat a nonstick pan with cannola based spray oil, and preheat the pan.
Crunch the cornflakes in a bag to form fine crumbs, and place them on a large bowl.
Combine the egg whites, orange juice and milk in another bowl, beating it with a fork till it mixes well. Soak the bread slices into the egg white mixture, and then dredge each slice in the cereal crumbs to coat both sides. Place the bread slices on the pan till both sides are golden.
Low Fat Frittata with Peppers and Potatoes
Nutritional Information:
Serves 4
Fat: 5 g
Cal: 187
WW: 3 Points
Ingredients:
3 tsps olive oil
2 cups diced peppers (green, yellow and red, if you feel colorful!)
1/2 cup potatoes, diced
2 cups fat-free egg substitute, or 6 egg whites
1 Tbsp minced fresh oregano (you can use dried oregano if you don't have fresh oregano)
1/4 tsp salt
Ground black pepper, to taste
2 tsps grated Parmesan cheese
Place the grill rack 5 inches away from heat area, and preheat. Place a large nonstick skillet with a heatproof handle over medium heat for about 30 seconds, add the oil, and heat for about 30 more seconds. Add the peppers, potatoes and 1 cup of hot water. Then cover and cook for about 15 minutes, stirring frequently and adding another 1/2 cup of water as needed, till the veggies are tender and the liquid is evaporated. Next, transfer to a bowl, set aside and keep warm. Meanwhile, in a medium bowl, combine the egg substitute (or egg whites), oregano, salt and pepper, and whisk till the mix goes frothy. Wipe out the skillet with a paper towel, and spray the whole inside bottom with cannola oil, and place over medium heat for about 30 seconds. Then, pour the egg whites into the skillet, covering the bottom of the pan. Arrange the pepper mixture evenly over the egg whites, and reduce the heat to low for about 12 minutes. Grill the frittata for 1 1/2 minutes. Slide the frittata onto a large plate and sprinkle with the cheese. Cut this delicious low fat frittata into 4 equal portions and serve warm.
If you want to go for extra flavor, you can top this frittata with fat free tomato herb sauce. And if you want to be "extra naughty" withing the limits of your daily fat intake, you could also fry bacon bits separately, and add them to the main recipe.
Low Fat Gingerbread Muffins
Nutritional Information
Serves 12
Fat: 1.3 g
Cal: 93
WW: 1.5 Points
Ingredients:
1 1/4 cups of whole-grain flour
1/4 cup nonfat dry milk
2 tsps crushed ginger
1 tsp ground cinnamon
1/2 tsp baking soda
1/2 tsp baking powder
1/4 tsp ground nutmeg
1/4 tsp ground cloves
1/4 cup of skim milk (1% fat)
6 Tbsp apple sauce
1/4 cup molasses
3 Tbsps maple syrup
1 Tbsp canola oil
1 egg
Pre-heat your oven to 350 F. Then get a muffin baking tray with 12 cups. Spray the inside of the cup-holes with canola oil. Sift the flour, dry milk, cinnamon, baking powder, baking soda, nutmeg and cloves into a large bowl. Next, mix the milk, crushed ginger, apple sauce, maple syrup, molasses, oil and egg into a small bowl. Now combine the milk mix with the flour mix well (till all dry ingredients go moistened, but not over-mixing). Spoon the batter into the muffin cup-holes in the baking tray, and bake for about 25 minutes. Remove your low fat gingerbread muffins and let them cool down.
These muffins also have 18.2 g of carbs, and 1.7 g of dietary fiber... and no cholesterol. And if you're after low sodium muffins, each of these treats contains only 70 mg. And if you want to be extra low in fat and calories, you can substitute half the butter with an equal amount of unsweetened apple sauce, or use prune butter.
Enjoy your Breakfast!
If you skip breakfast you're making it harder for your body to lose weight, and your energy levels will tend to be lower. Why?
By the time breakfast is due, your body has not received any food for about 8 hours (a third of your day). Compare this with your "day" hours, when you have 3 (if not more) meals.
It is amazing how, if you are used to skipping breakfast, you condition yourself to feel "ok", but a close examination of your "fasting" mood would reveal that your levels of energy are low. What happens is that your body is rested at the end of a good sleep, but you still need the energy after you wake up.
Your body does not stop just because you go to sleep. It goes on breathing, digesting, pumping up blood everywhere in your body, and moving (amongst many other physiological processes).
It constantly needs fuel (ie food), and even if you're not hungry early in the morning, your body will still need the extra energy contained in a breakfast meal. It makes sense, doesn't it?
But breakfast is more than an energy source. Breakfast is good for you because it:
* provides glucose to your brain, making you mentally efficient and alert.
* reduces your cholesterol levels
* gives you vital nutrients and vitamins;
* makes you slimmer, by jump-starting your metabolism (how quickly your body burns energy), which is slow after relative inactivity at night.
* makes you "Mr or Ms Happy". An energized and balanced meal may alter your mode and make you feel better during the day.
What to have for breakfast?
The opposite of skipping breakfast is having the wrong things for breakfast (and possibly too much of it too!).
Every meal is capable of giving you energy. The question is "how long will that energy last for?". This is important to know because that will determine whether you still feel "charged up" till lunch time, or whether you're starving by 10 AM.
Avoid things like chocolate chip muffins and other high sugar meals. The energy levels are high (and they taste delicious, I know!) but short-lived, and the residual makes you bigger and heavier. So, these foods are a no-no.
Fresh fruits and cereals, are a healthier choice, but you have to be mindful of the sugar contained in cereals. Some of them can have enough sugar a whole family in one single serving!
But what if you're not "a breakfast person?"
There is no such a thing as a "breakfast person".
If you need to do something for your health, you do it, and you can condition yourself to make having breakfast part of your life and take pleasure on it.
Here are a couple of tips that can help you in your transition to having breakfast:
* Know "why" breakfast is important.
* Buy fruits and cereal
* Check out the delicious low fat breakfast recipes and try some
* plan your meals. Planning ahead to have interesting and tasty meals for breakfast will help you enjoy it;
*If you don't have the time to prepare, you may choose a good low fat fast food outlet and be good and have a low-fat-low-sugar-meal.
But whatever you do... do have breakfast!
... it's good for you! ;-)
Crunchy French Toast
Nutritional Information
Serves 4
Fat: 1g
Cal: 194
WW: 3 Points
Ingredients:
4 cups of cornflakes cereal
2 egg whites
2 Tbs of orange juice
2 Tbs of skim milk
4 slices of whole grain bread
Coat a nonstick pan with cannola based spray oil, and preheat the pan.
Crunch the cornflakes in a bag to form fine crumbs, and place them on a large bowl.
Combine the egg whites, orange juice and milk in another bowl, beating it with a fork till it mixes well. Soak the bread slices into the egg white mixture, and then dredge each slice in the cereal crumbs to coat both sides. Place the bread slices on the pan till both sides are golden.
Low Fat Frittata with Peppers and Potatoes
Nutritional Information:
Serves 4
Fat: 5 g
Cal: 187
WW: 3 Points
Ingredients:
3 tsps olive oil
2 cups diced peppers (green, yellow and red, if you feel colorful!)
1/2 cup potatoes, diced
2 cups fat-free egg substitute, or 6 egg whites
1 Tbsp minced fresh oregano (you can use dried oregano if you don't have fresh oregano)
1/4 tsp salt
Ground black pepper, to taste
2 tsps grated Parmesan cheese
Place the grill rack 5 inches away from heat area, and preheat. Place a large nonstick skillet with a heatproof handle over medium heat for about 30 seconds, add the oil, and heat for about 30 more seconds. Add the peppers, potatoes and 1 cup of hot water. Then cover and cook for about 15 minutes, stirring frequently and adding another 1/2 cup of water as needed, till the veggies are tender and the liquid is evaporated. Next, transfer to a bowl, set aside and keep warm. Meanwhile, in a medium bowl, combine the egg substitute (or egg whites), oregano, salt and pepper, and whisk till the mix goes frothy. Wipe out the skillet with a paper towel, and spray the whole inside bottom with cannola oil, and place over medium heat for about 30 seconds. Then, pour the egg whites into the skillet, covering the bottom of the pan. Arrange the pepper mixture evenly over the egg whites, and reduce the heat to low for about 12 minutes. Grill the frittata for 1 1/2 minutes. Slide the frittata onto a large plate and sprinkle with the cheese. Cut this delicious low fat frittata into 4 equal portions and serve warm.
If you want to go for extra flavor, you can top this frittata with fat free tomato herb sauce. And if you want to be "extra naughty" withing the limits of your daily fat intake, you could also fry bacon bits separately, and add them to the main recipe.
Low Fat Gingerbread Muffins
Nutritional Information
Serves 12
Fat: 1.3 g
Cal: 93
WW: 1.5 Points
Ingredients:
1 1/4 cups of whole-grain flour
1/4 cup nonfat dry milk
2 tsps crushed ginger
1 tsp ground cinnamon
1/2 tsp baking soda
1/2 tsp baking powder
1/4 tsp ground nutmeg
1/4 tsp ground cloves
1/4 cup of skim milk (1% fat)
6 Tbsp apple sauce
1/4 cup molasses
3 Tbsps maple syrup
1 Tbsp canola oil
1 egg
Pre-heat your oven to 350 F. Then get a muffin baking tray with 12 cups. Spray the inside of the cup-holes with canola oil. Sift the flour, dry milk, cinnamon, baking powder, baking soda, nutmeg and cloves into a large bowl. Next, mix the milk, crushed ginger, apple sauce, maple syrup, molasses, oil and egg into a small bowl. Now combine the milk mix with the flour mix well (till all dry ingredients go moistened, but not over-mixing). Spoon the batter into the muffin cup-holes in the baking tray, and bake for about 25 minutes. Remove your low fat gingerbread muffins and let them cool down.
These muffins also have 18.2 g of carbs, and 1.7 g of dietary fiber... and no cholesterol. And if you're after low sodium muffins, each of these treats contains only 70 mg. And if you want to be extra low in fat and calories, you can substitute half the butter with an equal amount of unsweetened apple sauce, or use prune butter.
Enjoy your Breakfast!
Monday, February 2, 2009
Stop the Binge!
So talking about Binging with my step dad the other day, I decided to do some research on this topic. Did you know you can have a Binge Eating Disorder, which is in the same categories as Bulimia or Anorexia. While I am sure that none of us are are this extreme as none of us are obese by any means, but this is good information for those times when you need a little extra help with those days you feel like you eat/drink way too much.
Learn How To Stop Binging
1. Challenge yourself to find something that makes you happy and do it.
Writing, reading, being with friends, talking on the phone, exercising, listening to music, buying something new, getting a massage, scrapbooking, cleaning, organizing, looking at old pictures, playing with your pet, playing video games, etc.
2. Challenge yourself to learn or do something new.
Is there a class that you've always wanted to take?
What about something that you've always wanted to know more about?
Do you want to make more friends in your area?
Do you want a new hobby?
3. Challenge yourself to focus on your future instead of your past.
After a couple of successes of overcoming a binge, I slipped and found myself turning to food. I binged. After the binge, I couldn't stop thinking about how much of a failure I was. How was I ever going to beat a whole disorder when I couldn't even resist one temptation?
This is the hardest part because you will feel like you let yourself down. You've worked so hard and beat a handful of binges and then you fall down. Yes, it sucks, but you have to look to the future, pick yourself back up, and stop dwelling on the binge.
4. Challenge yourself to make a list of everything you want to do in your life.
It's really fun to create this wish list and very rewarding when you get to cross off items. Write down everything you want to do and accomplish throughout your life. Try to do these things when you beat a binge, as a reward if that will help. If not, try to cross items off monthly, annually, or just whenever you can complete the activity on your list.
5. Challenge yourself to vent out any stress, frustration, or anxiety.
Bingeing is comforting to us so that we don't have to think about our stressful jobs and frustration with friends, family, and even ourselves. It's hard to change your habits of bingeing to something else. BUT, I challenge you to do so by having a plan.
The next time you feel a binge coming on, pull out your plan and do it! If you need to go into your bathroom and take a bubble bath, do it! If your plan is to write in your journal about your feelings, do it!
6. Challenge yourself to bite off more than you can chew, while learning how to spit.
Instead of expecting to change overnight, remind yourself that it will take time, effort, and patience. It's going to be difficult, but when you take it step-by-step, it is easier. Don't set yourself up for failure by expecting to change so much at once. Taking it step-by-step will be more successful than you think. Figure out little things you can do daily, weekly, or monthly to help build a strong foundation underneath you. Start journaling. Talk to friends. Go for walks. Fight the urge to binge. Step outside of your comfort zone. All of these things will add up and produce big results. You just have to take it one step at a time.
7. Challenge yourself to fall in love with your quirks, flaws, and imperfections.
You cannot be a perfectionist. It just doesn't work and probably leads to more binging. Instead of finding and obsessing over your flaws, quirks, and imperfections, learn how to use them to your benefit. Learn how to love yourself and embrace the qualities that you have that might be different than others. After all, being different is what sets you apart from everyone else... and isn't that something to be happy about? How boring would our world be if we were all the same? If we all had the same facial features... If we all were skinny and looked the same... If we all had the same bone structure... If we all believed the same thing... If we all enjoyed doing the same thing... Remember, it's our differences that make the world go 'round. Rejoice in your differences and find a different angle on your quirks so that you can start to love them.
9. Challenge yourself to learn something new, do it well, and show it off.
When you learn something new and do it well, your mind opens up to other possibilities. You will not become stagnant in doing just what you know. You will step out of your comfort zone and this will do wonders for your self-esteem. As you know, when you improve your self-esteem, you will feel better about yourself, which will help you believe in the fact that you can overcome anything.
10. Challenge yourself to have outrageous amounts of fun!
I mean, who doesn't like to have fun, right? Try to add some fun in your life everyday and see how this will affect your total self. I bet you will be happier and will laugh, instead of feeling sorry for yourself and wondering why you are still binging. You need to have some fun! When you have fun, it makes you feel good. When you feel good, you automatically feel better about yourself, regardless of what is going on. It's an instant booster for your mood, no matter what. And, when you feel better about yourself, you might want to keep that attitude for as long as you can, which would mean having no reason to binge. When you are having fun, you aren't not going to think like "Wow, this is so fun... Maybe I should binge and totally destroy my mood." No! Instead, you will feel so good about yourself and you'll want to keep those good feeling going for as long as you can.
Learn How To Stop Binging
1. Challenge yourself to find something that makes you happy and do it.
Writing, reading, being with friends, talking on the phone, exercising, listening to music, buying something new, getting a massage, scrapbooking, cleaning, organizing, looking at old pictures, playing with your pet, playing video games, etc.
2. Challenge yourself to learn or do something new.
Is there a class that you've always wanted to take?
What about something that you've always wanted to know more about?
Do you want to make more friends in your area?
Do you want a new hobby?
3. Challenge yourself to focus on your future instead of your past.
After a couple of successes of overcoming a binge, I slipped and found myself turning to food. I binged. After the binge, I couldn't stop thinking about how much of a failure I was. How was I ever going to beat a whole disorder when I couldn't even resist one temptation?
This is the hardest part because you will feel like you let yourself down. You've worked so hard and beat a handful of binges and then you fall down. Yes, it sucks, but you have to look to the future, pick yourself back up, and stop dwelling on the binge.
4. Challenge yourself to make a list of everything you want to do in your life.
It's really fun to create this wish list and very rewarding when you get to cross off items. Write down everything you want to do and accomplish throughout your life. Try to do these things when you beat a binge, as a reward if that will help. If not, try to cross items off monthly, annually, or just whenever you can complete the activity on your list.
5. Challenge yourself to vent out any stress, frustration, or anxiety.
Bingeing is comforting to us so that we don't have to think about our stressful jobs and frustration with friends, family, and even ourselves. It's hard to change your habits of bingeing to something else. BUT, I challenge you to do so by having a plan.
The next time you feel a binge coming on, pull out your plan and do it! If you need to go into your bathroom and take a bubble bath, do it! If your plan is to write in your journal about your feelings, do it!
6. Challenge yourself to bite off more than you can chew, while learning how to spit.
Instead of expecting to change overnight, remind yourself that it will take time, effort, and patience. It's going to be difficult, but when you take it step-by-step, it is easier. Don't set yourself up for failure by expecting to change so much at once. Taking it step-by-step will be more successful than you think. Figure out little things you can do daily, weekly, or monthly to help build a strong foundation underneath you. Start journaling. Talk to friends. Go for walks. Fight the urge to binge. Step outside of your comfort zone. All of these things will add up and produce big results. You just have to take it one step at a time.
7. Challenge yourself to fall in love with your quirks, flaws, and imperfections.
You cannot be a perfectionist. It just doesn't work and probably leads to more binging. Instead of finding and obsessing over your flaws, quirks, and imperfections, learn how to use them to your benefit. Learn how to love yourself and embrace the qualities that you have that might be different than others. After all, being different is what sets you apart from everyone else... and isn't that something to be happy about? How boring would our world be if we were all the same? If we all had the same facial features... If we all were skinny and looked the same... If we all had the same bone structure... If we all believed the same thing... If we all enjoyed doing the same thing... Remember, it's our differences that make the world go 'round. Rejoice in your differences and find a different angle on your quirks so that you can start to love them.
9. Challenge yourself to learn something new, do it well, and show it off.
When you learn something new and do it well, your mind opens up to other possibilities. You will not become stagnant in doing just what you know. You will step out of your comfort zone and this will do wonders for your self-esteem. As you know, when you improve your self-esteem, you will feel better about yourself, which will help you believe in the fact that you can overcome anything.
10. Challenge yourself to have outrageous amounts of fun!
I mean, who doesn't like to have fun, right? Try to add some fun in your life everyday and see how this will affect your total self. I bet you will be happier and will laugh, instead of feeling sorry for yourself and wondering why you are still binging. You need to have some fun! When you have fun, it makes you feel good. When you feel good, you automatically feel better about yourself, regardless of what is going on. It's an instant booster for your mood, no matter what. And, when you feel better about yourself, you might want to keep that attitude for as long as you can, which would mean having no reason to binge. When you are having fun, you aren't not going to think like "Wow, this is so fun... Maybe I should binge and totally destroy my mood." No! Instead, you will feel so good about yourself and you'll want to keep those good feeling going for as long as you can.
Fantastic Article about Binge Drinking!
Wow, I happened along this article while looking for something to talk about in my post today. If anybody has ever worked in a bar or frequent bars know that this is hilarious information and so true! It is a little long, but a great read, and may make you feel better about those days when you just want a few delicious adult libations..
Binge drinking is good for you
Who are they? The people who decide how we should run our lives. The busybodies who say that we can’t smoke foxes or smack our children. The nitwits who say that we should have a new bank holiday to celebrate traffic wardens and social workers. Where do they meet? Who pays their wages? And how do they get their harebrained schemes into the statute books?
Honestly? I haven’t a clue. But I do know this. It’s very obvious that their new target is people who drink alcohol – ie, everyone over the age of eight.
Over the years we’ve been told that we can’t drive a car if we’ve had a wine and that we should avoid alcohol if we’re pregnant. But now they seem to be saying that all people must steer clear of all drinks always.
Having told young people that they must stop drinking while on a night out, in case they are stabbed or end up having sex with a pretty girl, they now say that older people, who think it’s acceptable to enjoy a bottle of wine with their supper, are clogging up hospital wards that could otherwise be used to treat injured foxes.
We are told that alcohol rots your liver, makes you impotent, gives you stomach ulcers and turns your skin into something that looks like a used condom’s handbag.
Only last week we were shown photographs of a stick-thin man with a massive stomach who had died at the age of 36 because he’d had too many sherry trifles.
The BBC says that if you drink too much your brain stem will break and you will die. The British government tells us that if a man drinks more than two small glasses of white wine a day he will catch chlamydia from the barmaid in the pub garden after closing time. Rubbish. If a man drinks two small glasses of white wine every day it’s the barman he needs to worry about.
Me? Well, what I love most of all is binge drinking. Really getting stuck in. Hosing back the cocktails until the room begins to swim and my legs seem to be on backwards.
It’s not just the recklessness and freedom that result when massive quantities of alcohol unlock the shackles. It’s the promise that in the morning you can share your pain with a bunch of other similarly afflicted friends.
Normal pain, such as an eye disease or toothache, is a lonely and solitary pursuit, but a group hangover is a problem shared and that seems to bring out the best in us. Like the blitz. Like when you’ve just stepped off a terrifying rollercoaster ride. Everyone’s in it together. And a problem shared is a problem pared.
Of course, the trouble these days is that the binge drinking that is necessary to produce collective hardship is a complete nono.
They say that if you go out and get blasted you’ll die in a puddle of blood and vomit down a back alley long before you get the chance to catch chlamydia from the barman, and that no one will come to your funeral.
Happily this is rubbish. I’ve just done a calculation and on holiday this year I drank 55 units of alcohol a day. I would start at 11 o’clock with a beer which, because it was hot, was like trying to irrigate East Anglia with a syringe. So I would have three more.
Then I would guzzle wine and mojitos throughout the afternoon, the evening and the night until I fell over somewhere and slept. Am I now dead? No. In fact, because I drank so much I was more relaxed, which means that I’m back at home now feeling fresher and more rested.
So there you have it. Serious binge drinking is not only a nice thing to do and jolly good fun, but also – and here’s something that you won’t get from the mongers of doom – it’s good for you, too.
The point of binge drinking is that you drink and then you stop drinking. And this is the key. The real problem is when you drink – and you keep on drinking. This is known as alcoholism and that, so far as I can tell, is the worst thing in the world.
There is nothing quite so pitiable and wretched as an alcoholic. I know plenty of people who take drugs, drive too fast and kill foxes. And they’re all good company. But honestly, I would rather do time in a Turkish prison than spend time with a drinker.
They ramble, they fall over, they think they are 10 times more interesting than is actually the case – and if they get the slightest inkling that you disapprove or are bored a great many become aggressive.
These are the people whom the busybodies should be concentrating on. Not with stern words and dire warnings, neither of which will make the slightest bit of difference, but with help and understanding and patience.
Seriously, by telling me that I’m an alcoholic because I binge drink on holiday and share a bottle of wine with my wife over supper every night is the same as persecuting everyone who breaks the speed limit.
We need to make a distinction between someone doing 32mph and someone doing 175mph.
And it’s the same story with child abuse. By telling me that I’m breaking the law every time I smack my children’s bottoms, you are taking the pressure off those who lock their kids in a broom cupboard and only let them out to go thieving.
My handy hint this morning, then, is simple. Leave the normal people who do normal things alone. Forget about the people who drink for fun and worry only about those who drink to live.
Jeremy Clarkson
From the Sunday Times
Binge drinking is good for you
Who are they? The people who decide how we should run our lives. The busybodies who say that we can’t smoke foxes or smack our children. The nitwits who say that we should have a new bank holiday to celebrate traffic wardens and social workers. Where do they meet? Who pays their wages? And how do they get their harebrained schemes into the statute books?
Honestly? I haven’t a clue. But I do know this. It’s very obvious that their new target is people who drink alcohol – ie, everyone over the age of eight.
Over the years we’ve been told that we can’t drive a car if we’ve had a wine and that we should avoid alcohol if we’re pregnant. But now they seem to be saying that all people must steer clear of all drinks always.
Having told young people that they must stop drinking while on a night out, in case they are stabbed or end up having sex with a pretty girl, they now say that older people, who think it’s acceptable to enjoy a bottle of wine with their supper, are clogging up hospital wards that could otherwise be used to treat injured foxes.
We are told that alcohol rots your liver, makes you impotent, gives you stomach ulcers and turns your skin into something that looks like a used condom’s handbag.
Only last week we were shown photographs of a stick-thin man with a massive stomach who had died at the age of 36 because he’d had too many sherry trifles.
The BBC says that if you drink too much your brain stem will break and you will die. The British government tells us that if a man drinks more than two small glasses of white wine a day he will catch chlamydia from the barmaid in the pub garden after closing time. Rubbish. If a man drinks two small glasses of white wine every day it’s the barman he needs to worry about.
Me? Well, what I love most of all is binge drinking. Really getting stuck in. Hosing back the cocktails until the room begins to swim and my legs seem to be on backwards.
It’s not just the recklessness and freedom that result when massive quantities of alcohol unlock the shackles. It’s the promise that in the morning you can share your pain with a bunch of other similarly afflicted friends.
Normal pain, such as an eye disease or toothache, is a lonely and solitary pursuit, but a group hangover is a problem shared and that seems to bring out the best in us. Like the blitz. Like when you’ve just stepped off a terrifying rollercoaster ride. Everyone’s in it together. And a problem shared is a problem pared.
Of course, the trouble these days is that the binge drinking that is necessary to produce collective hardship is a complete nono.
They say that if you go out and get blasted you’ll die in a puddle of blood and vomit down a back alley long before you get the chance to catch chlamydia from the barman, and that no one will come to your funeral.
Happily this is rubbish. I’ve just done a calculation and on holiday this year I drank 55 units of alcohol a day. I would start at 11 o’clock with a beer which, because it was hot, was like trying to irrigate East Anglia with a syringe. So I would have three more.
Then I would guzzle wine and mojitos throughout the afternoon, the evening and the night until I fell over somewhere and slept. Am I now dead? No. In fact, because I drank so much I was more relaxed, which means that I’m back at home now feeling fresher and more rested.
So there you have it. Serious binge drinking is not only a nice thing to do and jolly good fun, but also – and here’s something that you won’t get from the mongers of doom – it’s good for you, too.
The point of binge drinking is that you drink and then you stop drinking. And this is the key. The real problem is when you drink – and you keep on drinking. This is known as alcoholism and that, so far as I can tell, is the worst thing in the world.
There is nothing quite so pitiable and wretched as an alcoholic. I know plenty of people who take drugs, drive too fast and kill foxes. And they’re all good company. But honestly, I would rather do time in a Turkish prison than spend time with a drinker.
They ramble, they fall over, they think they are 10 times more interesting than is actually the case – and if they get the slightest inkling that you disapprove or are bored a great many become aggressive.
These are the people whom the busybodies should be concentrating on. Not with stern words and dire warnings, neither of which will make the slightest bit of difference, but with help and understanding and patience.
Seriously, by telling me that I’m an alcoholic because I binge drink on holiday and share a bottle of wine with my wife over supper every night is the same as persecuting everyone who breaks the speed limit.
We need to make a distinction between someone doing 32mph and someone doing 175mph.
And it’s the same story with child abuse. By telling me that I’m breaking the law every time I smack my children’s bottoms, you are taking the pressure off those who lock their kids in a broom cupboard and only let them out to go thieving.
My handy hint this morning, then, is simple. Leave the normal people who do normal things alone. Forget about the people who drink for fun and worry only about those who drink to live.
Jeremy Clarkson
From the Sunday Times
Sunday, February 1, 2009
Motivation
If you're going to lose weight, and keep it off, you need motivation and lots of it, and you need it to last more than a couple of weeks. Getting and staying motivated is one of the biggest challenges in weight control, this will help you figure out where your motivation comes from and what you can do to sustain it.
The key to motivation
Is to remember what you want, why you want it, and what you have to do to get it.
If you can actively keep in mind your desire to be a smaller size and have a healthier body, and it's what you really want then you will be motivated to make decisions that help you get what you really want. The key is to stay forward-looking and think about what you want or don't want in the future, because the decision you make today will partly determine that future.
Motivation is also something you have to put into practice every day, in all the small decisions you make, so that you stay motivated over time, not just for the day or week you feel inspired.
There are many ways to make motivation work for you, and they can be quite personal. If you know of an example in your own life where you have stayed motivated to do something for a long period of time, think about what worked for you - why did your motivation stay alive? How can you make motivation work for you in relation to weight control?
What are your motivators?
So do you know what you want and why? What are your motivators for losing weight? Think carefully about this question, because the answers will help you stay motivated in the future.
Some examples might be:
To live to see my grandchildren
To be able to enjoy walking
So I can climb stairs and do other everyday activities with ease
To stay healthy and independent in older age
So I don't suffer the health problems that my parents do/did
To be more confident
Because it will help my career
To lower my risk of heart disease and diabetes
A better social life
Increased energy levels
A better overall quality of life
To fit into my favorite clothes again
To feel good about myself
To improve a relationship
What are your barriers?
As well as reasons motivating you to lose weight, there will be barriers preventing you from doing so. Your success with weight loss will often come down to a battle in your mind, and in reality, between your motivators and barriers. It's very important to identify the barriers you encounter or are likely to encounter, and then think of ways in which you can overcome them. This will be key to winning the battle between motivators and barriers, and to your success at weight loss.
Common barriers to weight loss include:
Impulsive eating
TV snacking
Being too tired to exercise or eat healthily
Family's food preferences
Fast food
Emotional eating (eating when stressed or upset or in celebration mode)
Party lifestyle
Working irregular hours or overtime
Self-doubt
Feeling selfish for spending time exercising and cooking when the family wants attention
Worry that friends won't like the changes
Ill health
In order to succeed with weight loss your motivators have to be stronger, overall, than your barriers. First list your motivators and barriers and rate their strength from one (weak) to seven (strong). Are your barriers stronger than your motivators overall? If so, consider what you can do to reduce the strength of your barriers and increase the strength of your motivators, so that success with weight loss is more likely.
Once a week you should review your motivators and barriers and consider if the strength of any of your motivators or barriers has changed. You should also consider if any new barriers or motivators have come up. By reviewing your motivators and barriers each week, you can quickly identify when barriers are winning the battle, and then immediately focus on reducing the strength of your problem barriers so that you get back on track for success.
Regular reflection
Regular reflection on your progress, your success, your failures, and of course your motivators and barriers for weight loss is one of the keys to losing weight and keeping it off.
Use your weekly weigh-in as a chance to sit back and think about how your week has gone in terms of weight-loss, and what you might do differently in the coming week.
Keeping motivated
There are a few tips and tricks to keeping motivated. One of our favorites is to mix things up a bit - try some new foods, give your meal plans a makeover, check out a new form of exercise, or set yourself a new challenge. This approach is often all it takes.
Finally - as soon as you start to feel unmotivated, remember that you want to lose weight and for lots of very good reasons. If you can remember what you want and why you want it, you can stay motivated to get it!
The key to motivation
Is to remember what you want, why you want it, and what you have to do to get it.
If you can actively keep in mind your desire to be a smaller size and have a healthier body, and it's what you really want then you will be motivated to make decisions that help you get what you really want. The key is to stay forward-looking and think about what you want or don't want in the future, because the decision you make today will partly determine that future.
Motivation is also something you have to put into practice every day, in all the small decisions you make, so that you stay motivated over time, not just for the day or week you feel inspired.
There are many ways to make motivation work for you, and they can be quite personal. If you know of an example in your own life where you have stayed motivated to do something for a long period of time, think about what worked for you - why did your motivation stay alive? How can you make motivation work for you in relation to weight control?
What are your motivators?
So do you know what you want and why? What are your motivators for losing weight? Think carefully about this question, because the answers will help you stay motivated in the future.
Some examples might be:
To live to see my grandchildren
To be able to enjoy walking
So I can climb stairs and do other everyday activities with ease
To stay healthy and independent in older age
So I don't suffer the health problems that my parents do/did
To be more confident
Because it will help my career
To lower my risk of heart disease and diabetes
A better social life
Increased energy levels
A better overall quality of life
To fit into my favorite clothes again
To feel good about myself
To improve a relationship
What are your barriers?
As well as reasons motivating you to lose weight, there will be barriers preventing you from doing so. Your success with weight loss will often come down to a battle in your mind, and in reality, between your motivators and barriers. It's very important to identify the barriers you encounter or are likely to encounter, and then think of ways in which you can overcome them. This will be key to winning the battle between motivators and barriers, and to your success at weight loss.
Common barriers to weight loss include:
Impulsive eating
TV snacking
Being too tired to exercise or eat healthily
Family's food preferences
Fast food
Emotional eating (eating when stressed or upset or in celebration mode)
Party lifestyle
Working irregular hours or overtime
Self-doubt
Feeling selfish for spending time exercising and cooking when the family wants attention
Worry that friends won't like the changes
Ill health
In order to succeed with weight loss your motivators have to be stronger, overall, than your barriers. First list your motivators and barriers and rate their strength from one (weak) to seven (strong). Are your barriers stronger than your motivators overall? If so, consider what you can do to reduce the strength of your barriers and increase the strength of your motivators, so that success with weight loss is more likely.
Once a week you should review your motivators and barriers and consider if the strength of any of your motivators or barriers has changed. You should also consider if any new barriers or motivators have come up. By reviewing your motivators and barriers each week, you can quickly identify when barriers are winning the battle, and then immediately focus on reducing the strength of your problem barriers so that you get back on track for success.
Regular reflection
Regular reflection on your progress, your success, your failures, and of course your motivators and barriers for weight loss is one of the keys to losing weight and keeping it off.
Use your weekly weigh-in as a chance to sit back and think about how your week has gone in terms of weight-loss, and what you might do differently in the coming week.
Keeping motivated
There are a few tips and tricks to keeping motivated. One of our favorites is to mix things up a bit - try some new foods, give your meal plans a makeover, check out a new form of exercise, or set yourself a new challenge. This approach is often all it takes.
Finally - as soon as you start to feel unmotivated, remember that you want to lose weight and for lots of very good reasons. If you can remember what you want and why you want it, you can stay motivated to get it!
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