To succeed in sticking to an exercise routine, people need a reason to carry on when that little voice inside says, "Sit on the couch. Have a doughnut."
There are plenty of reasons we should be exercising. Not only does exercise help us reach and maintain a healthy body weight, it also can help lower blood pressure, "bad" cholesterol and trigycerides; strengthen bones; lower the risk for cancer; help us battle depression; and decrease stress. Many experts say it even improves our sex lives.
So we all know exercise is good for us. Why do so many of us hate it?
We may have had a bad experience in school, or maybe we’re afraid we’ll hurt ourselves, maybe even afraid to sweat. Intimidation is a factor also,when you're out of shape, it takes courage to don workout dudes and head for the gym.
If any of this sounds familiar, don't give up hope, here are some tips to help even exercise-haters learn to love it.
Exercise Motivation Tip No. 1: Be Realistic
One of the biggest reasons for failure is that first-time exercisers often set unrealistic goals. They want to go for maximal goals, but they tend to get overwhelmed.
Don’t start off trying to work out an hour every day. Instead, begin with 20-30 minutes of your chosen exercise two to three times a week.
Exercise Motivation Tip No. 2: Keep Track of Your Progress
Don't forget to chart your progress, whether it's with a high-tech online tracker or an old-fashioned fitness journal. Seeing incremental improvements, whether it's in improved time, increased reps, or greater frequency of workouts, can boost your exercise motivation.
Exercise Motivation Tip No. 3: Don't Expect Perfection
Another pitfall is all-or-nothing thinking, a perfectionist way of looking at life that leads to giving up when you miss a day or two or your workout doesn’t go well. If you accept going in that there will be some sidesteps on your fitness journey, you’ll be better mentally prepared to deal with setbacks.
Expect that you'll get sick from time to time, and be psychologically prepared to miss a few days of exercise when that happens. Don’t let it be an excuse for giving up. To keep injuries from sidelining you, do your best to prevent them by warming up, cooling down, stretching properly -- and not doing too much too soon.
Exercise Motivation Tip No. 4: Don't Compare Yourself to Others
We’ve all seen them, those toned, fatless specimens who strut through the gym in their Barbie-sized shorts and sports bras. Don’t compare yourself to them. Forget about them. Forgive them. But do not let them deter you from your goal.
Exercise Motivation Tip No. 5: Get Athletic Support
This isn’t about garments but about spouses, girlfriends, boyfriends, buddies -- anyone who will encourage you. And if their encouragement goes beyond the “atta-boy” or “atta-girl” approach, gently remind them that you don’t need nagging. If you need additional help, hire a trainer, she advises.
Exercise Motivation Tip No. 6: Find the Fun In It
It’s essential to find an activity you like, say both Sottovia and Endress, and no, they don’t mean sitting on the couch. With an explosion in the number and types of fitness classes at most gyms, it has become easier to find something to appeal to you, from aerobics to Zumba.
If you're not the gym type, walk around your neighborhood or try activities around the house, such as walking up and down stairs or dancing with the stars in your living room. If you're motivated by being social, join a team.
Exercise Motivation Tip No. 7: Break It Up
You can make it easier on yourself by splitting your exercise session into two or three sessions. Research supports the idea that this can be as beneficial as one long workout. So if you don’t feel like exercising for an hour on any given day, do three sessions of 20 minutes each, for example.
Exercise Motivation Tip No. 8: Make It Convenient
Do whatever you can to remove obstacles to exercise, and make it as convenient as possible. So if you are time-pressed, for example, don't spend time driving to a gym; try exercising at home to fitness DVDs instead. If you're too tired to work out at the end of the day, set your alarm a little earlier and exercise in the morning.
Exercise Motivation Tip No. 9: Forget the Past
Don't let previous bad experiences with exercise hinder you. So maybe you weren’t the most athletic kid in high school, and were the last chosen for class games. That was years ago. Your goal now is not to win a letter jacket or make the cheerleading squad -- you want to exercise to stay healthy and enjoy your life.
Exercise Motivation Tip No. 10: Reward Yourself
Reward yourself for making the effort to exercise -- not with a piece of chocolate cake, but with something that you enjoy, like a movie or flowers. Try to think of treats that will reinforce a mind-body connection so you can savor the rewards of your hard work. Plan a short trip, or just an hour in a botanical garden. Go to a ballgame. And remind yourself with each precious moment that you are enjoying this time because of all the great things you have been doing for yourself.
Monday, October 31, 2011
Sunday, October 30, 2011
Week 8 Results!
Cheryl McClellan(-) 0.4 FF
Linda Bayliss (-) 1.4
Sandy Bayliss (+) 0.6 FF
Chelsey Best (-1)
Amy Walsh (+) 0.8 FF
Andy Walsh No Weigh In FF
Jodi Beachy (-) 4.7
Jenn Vaske (-) 1.2
Angie Michel (-) 3
Camille Opp (-) 1.9
Erin Maxwell (-) 1.4
Todd Maxwell (-) 1.6
Tom Jackson No Weigh In FF
Lori Becker No Weigh In FF
Katrina Brown 0 FF
Isaiah McGee (-4)
Devin Rowling No Weigh In FF
Linda Bayliss (-) 1.4
Sandy Bayliss (+) 0.6 FF
Chelsey Best (-1)
Amy Walsh (+) 0.8 FF
Andy Walsh No Weigh In FF
Jodi Beachy (-) 4.7
Jenn Vaske (-) 1.2
Angie Michel (-) 3
Camille Opp (-) 1.9
Erin Maxwell (-) 1.4
Todd Maxwell (-) 1.6
Tom Jackson No Weigh In FF
Lori Becker No Weigh In FF
Katrina Brown 0 FF
Isaiah McGee (-4)
Devin Rowling No Weigh In FF
Friday, October 28, 2011
10 Tempting foods and their satistying alternatives
The typical American diet embraces the tempting trifecta of fat, sugar, and salt -- a combination that some experts say encourages overeating and a dulling of our natural ability to compensate for extra calories. So here are some satisfying alternatives to some of the most tempting foods around.
Temptation #1: Movie Theater Popcorn with Butter
Just the aroma alone of the high-fat popcorn tempts you as you walk into the theater. But even the microwave popcorn with “movie theater” or “blast o butter” in the name is shockingly high in fat: 12 grams of fat
Satisfying Alternative:
Two popcorn options for butter lovers:
There are some “made with real butter” microwave popcorn options with 5 grams of fat or less per serving.
Use an air popper to pop kernels without added fat and then drizzle the top with one tablespoon of melted whipped butter per serving. This would add 7 grams of fat.
Temptation #2: Potato Chips
No one can eat just one potato chip, can they? Some people crave the crunchy combination of fried potato and salt at a nutritional cost of 10 grams of fat per ounce.
Satisfying Alternative:
Baked potato chips, with 3 grams of fat per ounce, satisfy some people, though they leave others wanting the real thing. Taste some of the light chip options, with 4 grams of fat or less per ounce, until you find one that satisfies your chip craving.
Temptation #3: Pork Sausage Links
Three links of regular pork sausage totals about 24 grams of fat.
Satisfying Alternative:
Turkey sausage offers a great alternative, with three links adding about 7 grams of fat. Many of the turkey sausage link brands available in the supermarket are delicious and use the same herbs and spices in regular breakfast sausage.
Temptation #4: Cheese and Crackers
A quick snack of cheese and crackers is most tempting when I get home from my long day at work and am super hungry.
Satisfying Alternative:
Luckily, there are at least a couple of truly tasty reduced-fat sharp cheddar cheeses. Instead of 10 grams of fat and 120 calories per ounce, the reduced-fat options contain about 6 grams of fat and 90 calories per ounce.
An ounce of the typical fancy wheat cracker adds 7 grams of fat and 160 calories to the snack total. A low-fat whole wheat cracker trims calories and fat, and adds fiber. Look for crackers with whole wheat as the first ingredient and 3 grams or less of fat per ounce.
Temptation #5: Vanilla Shake
All the fast food chains have them and some use hand-scooped ice cream. But ordering a shake isn’t a small matter in terms of fat, sugar, and calories. For instance, a national chain's vanilla shake has 700 calories, 34 grams of fat and 75 grams of sugar.
Satisfying Alternative:
You can practice portion control and order the kid-size shake of your choice. Or order a small frozen yogurt, reduced-fat vanilla cone, or a creamy yogurt parfait. The fat grams and calories go down because of the portion size (and lighter choices for some of the options) but it will usually hit the spot.
Temptation #6: Mint Ice Cream
A 1/2 cup serving of Haagen Dazs, has 19 grams of fat and 300 calories.
Satisfying Alternative:
There are a few supermarket brands that offer a super-satisfying alternative to the higher-end ice creams. Not only are they lighter on the wallet, they are also usually 75% lower in fat and 60% lower in calories.
Safeway, Breyer's, and Dreyer's Slow Churned, for example, all make a light mint ice cream with about 4.5 grams of fat and 120 calories per 1/2 cup serving. Haagen Dazs makes nonfat sorbets and frozen yogurts in many flavors, but not mint chip.
Temptation #7: French Fries
Many people can’t even consider eating a burger, chicken sandwich, or hot dog without a side of fries. A typical side of fast food fries will run you about 17 grams of fat and 340 calories.
Satisfying Alternative:
There are two ways to make lower-fat, but still crispy, baked fries. One way is to make them from scratch by tossing two potatoes, cut into sticks, in 2 teaspoons canola oil and baking them in a nonstick jellyroll pan at 450 degrees until crispy.
Or buy a bag of frozen steak fries (usually this type of fry is the lowest in fat and calorie) and bake them in the oven until crispy. The latter option brings the fat down to 3 grams and the calories down to 110 per 3-ounce serving.
Temptation #8: Chicken Pot Pie
It’s hard to beat that flaky crust and creamy gravy dotted with green peas and diced carrots. But the numbers add up fast with a popular brand of chicken pot pie, which has about 41 grams of fat and 670 calories.
Satisfying Alternative:
You can make a chunkier chicken pot pie casserole at home with shredded rotisserie chicken and assorted veggies, including celery and green peas, swimming in a light homemade gravy or white sauce (reduced-fat canned cream of chicken or mushroom soup can be substituted for convenience).
Eliminating the pie crust bottom and topping the casserole with whole wheat pie crust (this cuts the amount of crust in half) reduces fat to about 12 grams and calories to 300 per serving.
Temptation #9: Deep Dish Cheese Pizza
Whether it’s from a popular frozen pizza brand or a pizza parlor, one slice of deep dish cheese pizza will total at least 20 grams of fat and 350 calories.
Satisfying Alternative:
If convenience is the priority, and it usually is with pizza, a low-fat frozen pizza can shave off some of the fat per serving. You can also make a deep dish-like individual pizza at home, without devoting the time to make it totally from scratch. Here's how:
Top whole wheat bagel halves, whole wheat English muffin halves, or a whole wheat pita pocket (not halved) with pizza or pesto sauce, shredded reduced-fat cheese, and veggie toppings. Pop in the toaster oven or regular oven broiler until the cheese is bubbly.
Temptation #10: Caesar Salad with Crunchy Croutons
I don’t know whether it’s the rich and creamy dressing with the crunchy croutons or the salty taste of anchovies and parmesan (or the combination). Caesar salad can be super-tempting to order in restaurants.
Satisfying Alternative:
Even if you toss your salad at home, 2 tablespoons of a bottled regular-calorie Caesar dressing totals about 18 grams of fat and 170 calories per 2 tablespoon serving. Luckily, there are a couple of great-tasting light bottled salad dressings that reduce the fat and calories per serving.
Temptation #1: Movie Theater Popcorn with Butter
Just the aroma alone of the high-fat popcorn tempts you as you walk into the theater. But even the microwave popcorn with “movie theater” or “blast o butter” in the name is shockingly high in fat: 12 grams of fat
Satisfying Alternative:
Two popcorn options for butter lovers:
There are some “made with real butter” microwave popcorn options with 5 grams of fat or less per serving.
Use an air popper to pop kernels without added fat and then drizzle the top with one tablespoon of melted whipped butter per serving. This would add 7 grams of fat.
Temptation #2: Potato Chips
No one can eat just one potato chip, can they? Some people crave the crunchy combination of fried potato and salt at a nutritional cost of 10 grams of fat per ounce.
Satisfying Alternative:
Baked potato chips, with 3 grams of fat per ounce, satisfy some people, though they leave others wanting the real thing. Taste some of the light chip options, with 4 grams of fat or less per ounce, until you find one that satisfies your chip craving.
Temptation #3: Pork Sausage Links
Three links of regular pork sausage totals about 24 grams of fat.
Satisfying Alternative:
Turkey sausage offers a great alternative, with three links adding about 7 grams of fat. Many of the turkey sausage link brands available in the supermarket are delicious and use the same herbs and spices in regular breakfast sausage.
Temptation #4: Cheese and Crackers
A quick snack of cheese and crackers is most tempting when I get home from my long day at work and am super hungry.
Satisfying Alternative:
Luckily, there are at least a couple of truly tasty reduced-fat sharp cheddar cheeses. Instead of 10 grams of fat and 120 calories per ounce, the reduced-fat options contain about 6 grams of fat and 90 calories per ounce.
An ounce of the typical fancy wheat cracker adds 7 grams of fat and 160 calories to the snack total. A low-fat whole wheat cracker trims calories and fat, and adds fiber. Look for crackers with whole wheat as the first ingredient and 3 grams or less of fat per ounce.
Temptation #5: Vanilla Shake
All the fast food chains have them and some use hand-scooped ice cream. But ordering a shake isn’t a small matter in terms of fat, sugar, and calories. For instance, a national chain's vanilla shake has 700 calories, 34 grams of fat and 75 grams of sugar.
Satisfying Alternative:
You can practice portion control and order the kid-size shake of your choice. Or order a small frozen yogurt, reduced-fat vanilla cone, or a creamy yogurt parfait. The fat grams and calories go down because of the portion size (and lighter choices for some of the options) but it will usually hit the spot.
Temptation #6: Mint Ice Cream
A 1/2 cup serving of Haagen Dazs, has 19 grams of fat and 300 calories.
Satisfying Alternative:
There are a few supermarket brands that offer a super-satisfying alternative to the higher-end ice creams. Not only are they lighter on the wallet, they are also usually 75% lower in fat and 60% lower in calories.
Safeway, Breyer's, and Dreyer's Slow Churned, for example, all make a light mint ice cream with about 4.5 grams of fat and 120 calories per 1/2 cup serving. Haagen Dazs makes nonfat sorbets and frozen yogurts in many flavors, but not mint chip.
Temptation #7: French Fries
Many people can’t even consider eating a burger, chicken sandwich, or hot dog without a side of fries. A typical side of fast food fries will run you about 17 grams of fat and 340 calories.
Satisfying Alternative:
There are two ways to make lower-fat, but still crispy, baked fries. One way is to make them from scratch by tossing two potatoes, cut into sticks, in 2 teaspoons canola oil and baking them in a nonstick jellyroll pan at 450 degrees until crispy.
Or buy a bag of frozen steak fries (usually this type of fry is the lowest in fat and calorie) and bake them in the oven until crispy. The latter option brings the fat down to 3 grams and the calories down to 110 per 3-ounce serving.
Temptation #8: Chicken Pot Pie
It’s hard to beat that flaky crust and creamy gravy dotted with green peas and diced carrots. But the numbers add up fast with a popular brand of chicken pot pie, which has about 41 grams of fat and 670 calories.
Satisfying Alternative:
You can make a chunkier chicken pot pie casserole at home with shredded rotisserie chicken and assorted veggies, including celery and green peas, swimming in a light homemade gravy or white sauce (reduced-fat canned cream of chicken or mushroom soup can be substituted for convenience).
Eliminating the pie crust bottom and topping the casserole with whole wheat pie crust (this cuts the amount of crust in half) reduces fat to about 12 grams and calories to 300 per serving.
Temptation #9: Deep Dish Cheese Pizza
Whether it’s from a popular frozen pizza brand or a pizza parlor, one slice of deep dish cheese pizza will total at least 20 grams of fat and 350 calories.
Satisfying Alternative:
If convenience is the priority, and it usually is with pizza, a low-fat frozen pizza can shave off some of the fat per serving. You can also make a deep dish-like individual pizza at home, without devoting the time to make it totally from scratch. Here's how:
Top whole wheat bagel halves, whole wheat English muffin halves, or a whole wheat pita pocket (not halved) with pizza or pesto sauce, shredded reduced-fat cheese, and veggie toppings. Pop in the toaster oven or regular oven broiler until the cheese is bubbly.
Temptation #10: Caesar Salad with Crunchy Croutons
I don’t know whether it’s the rich and creamy dressing with the crunchy croutons or the salty taste of anchovies and parmesan (or the combination). Caesar salad can be super-tempting to order in restaurants.
Satisfying Alternative:
Even if you toss your salad at home, 2 tablespoons of a bottled regular-calorie Caesar dressing totals about 18 grams of fat and 170 calories per 2 tablespoon serving. Luckily, there are a couple of great-tasting light bottled salad dressings that reduce the fat and calories per serving.
Wednesday, October 26, 2011
6 Things you should NEVER do to lose weight
Fighting the battle of the bulge can range from following a sensible diet to benign ill-guided efforts to extreme, downright risky behaviors. Some behaviors are unlikely to cause harm because they cannot be sustained long enough to do damage but other dieting tactics can be downright risky and cause serious health consequences.
People get so focused on weight loss they are willing to do unproven and potentially dangerous things that can backfire and cause serious health problems. Extreme dieting can also lead down the path and increase the risk of developing eating disorders.
Skipping meals, weighing in every day, eliminating food groups, or relying on supplements to fix a junk food diet are not among the best ways to lose weight, but these behaviors are unlikely to cause significant health consequences.
1. Starvation, fasting, or very low-calorie diets
Severely slashing calories leads to weight loss but the lost weight includes precious muscle mass and poses health risks -- and most people end up regaining all the weight, plus some.
Rapid weight loss by critical calorie restriction causes water, some fat, and muscle loss, which ultimately decreases metabolism so the body needs fewer calories to survive. It also causes a shift toward a higher percentage of body fat, which increases the risk for metabolic syndrome and type 2 diabetes.
Don’t cut calories below 1,200 per day; otherwise you will struggle to meet nutrient needs, fuel activity, and satisfy hunger. Keep in mind that when you lose weight quickly, you tend to pack it back on with more fat and less muscle, which lowers your metabolism and calorie needs.
2. Dubious supplements and over-the-counter diet pills that make grand promises
If it sounds too good to be true, it probably is. Diet pills, potions, and concoctions purchased over the counter or ordered through the Internet are unlikely to be effective, not necessarily safe or capable of delivering on the oft exaggerated promises.
Over-the-counter diet pills may not appear to be dangerous, but they can still cause harm. Most diet pills are nothing more than a quick fix loaded with caffeine and diuretics that can lead to dehydration and electrolyte imbalance.
The hCG (human chorionic gonadotropin) diet is a good example of a plan that isnot FDA approved for weight loss, yet legions of dieters are using it. Weight loss from The hCG Diet, likely has more to do with the 500-calorie restriction, not the hCG from urine of pregnant women. It has the same risks as a very low-calorie diet, along with unknown risks associated with long-term use of hCG. Some doctors even dispense risky therapies from their offices that are not approved for weight loss.
3. Cleanses or detox plans
Cleansing for a colonoscopy is necessary to examine your colon, but cleansing to clean out your body’s system of toxins is unnecessary. Cleanses cause weight loss from water and stool weight, at best, but they can be dangerous and carry risks of dehydration, electrolyte imbalance, and more.
Losing lots of fluid without medical supervision is risky and when combined with fasting, even riskier. Your body is uniquely fine-tuned to detoxify and excrete toxins, so cleanses are unnecessary and can lead to serious complications by messing with your body’s finely-tuned system. Instead of detoxifying, be more mindful of what you eat. If you want to cleanse or detoxify your body, drink plenty of water and eat lots of high-fiber foods.
3. All forms of purging
Purging includes making yourself vomit, chewing food and spitting it out, and abusing laxatives. These unhealthy and unsafe behaviors are not uncommon on college campuses, pose serious health problems, and are the first step in the development of eating disorders.
Acid in the stomach is extremely strong, which is necessary to prepare food for digestion and absorption. Stomach contents are meant to stay in the stomach, not be regurgitated into the esophagus and mouth. Extremely acidic vomit can cause erosion in the esophagus, mouth, and on tooth enamel, which can increase risk for certain cancers, tooth decay, and more when purging becomes a ritual.
Regular purging by vomiting or abuse of laxatives also causes excess fluid loss that can cause serious dehydration and electrolyte imbalances. All of these forms of weight loss are dangerous but the most dangerous is the use of syrup of Ipecac.“One dose can trigger cardiac irregularity and can lead to cardiac arrest.
Purging in all its forms is no way to whittle down the waistline; it is extremely dangerous and not recommended by experts. Eating and drinking responsibly is a much healthier and safe weight loss approach, but if you cannot control your behavior, seek medical help.
4. Obsessive behaviors such as extreme exercising
Extreme exercise may make for good reality television but in the real world, it can cause grave problems. Extreme exercise is physically intense on the body, causing severe wear and tear, increasing the risk for injury, dehydration, electrolyte imbalance, and psychologically turns exercise into punishment for eating.
The American Academy of Sports Medicine and American Heart Association recommends getting at least 30 minutes daily, five days a week of moderately intense cardio or 20 minutes daily, 3 days a week of vigorous intense cardio and 8-10 strength-training exercises, 8-12 repetitions, twice weekly.
Despite the recommendations from authorities, some people think more is better and go way beyond what’s healthy, and obsessive exercise controls their lives in an unhealthy manner. Engage in regular physical activity for all the health benefits, including stress relief because if you ignore the stressors in your life, it can cause the release of hormones such as cortisol that increase appetite and fat storage.
5. Legal and illegal drugs
Using drugs other than prescription weight loss drugs intended for weight loss is a grim mistake and fraught with all kinds of consequences. The potential risks associated with abusing drugs, such as cocaine, speed, attention deficit disorder, thyroid, and diabetes medications to lose weight far outweighs any health benefit you may get from the weight loss. Just some of the unintended risks include, physical and psychological addiction, social and financial problems, strain on relationships, anxiety, severe headaches, stroke, heart, lung, and kidney problems.
Using illegal drugs for any purpose is strongly discouraged and using legal drugs for their unintended purpose without medical supervision is dangerous.
6. Tobacco Use
For decades, public health officials have discouraged smoking because of its countless health risks, yet some people -- especially young adults -- use smoking as a diet strategy. Nicotine has been shown to be an appetite suppressant, yet the risks of smoking vastly outweigh any supposed benefits of cigarette smoking.
Smoking harms nearly every organ of the body, causes cancer, cardiovascular, respiratory, and other diseases, reduces the health of smokers in general and increases risk of death. Beyond the numerous health risks, weight gain is often a side effect when smokers try to kick the addictive habit.
Bottom line: Don’t smoke for any reason, least of all to promote weight loss.
Best Weight Loss Practices
Choose a diet that works for your lifestyle. Studies show the best diet is the one you can stick with long term. Use common sense, listen to your body, be mindful of what you eat and pass on expensive, risky, and worthless weight loss schemes or products that are unproven.
Seek expert advice from your doctor or a registered dietitian if you are concerned that your weight loss methods may be bordering on extreme or unhealthy.
People get so focused on weight loss they are willing to do unproven and potentially dangerous things that can backfire and cause serious health problems. Extreme dieting can also lead down the path and increase the risk of developing eating disorders.
Skipping meals, weighing in every day, eliminating food groups, or relying on supplements to fix a junk food diet are not among the best ways to lose weight, but these behaviors are unlikely to cause significant health consequences.
1. Starvation, fasting, or very low-calorie diets
Severely slashing calories leads to weight loss but the lost weight includes precious muscle mass and poses health risks -- and most people end up regaining all the weight, plus some.
Rapid weight loss by critical calorie restriction causes water, some fat, and muscle loss, which ultimately decreases metabolism so the body needs fewer calories to survive. It also causes a shift toward a higher percentage of body fat, which increases the risk for metabolic syndrome and type 2 diabetes.
Don’t cut calories below 1,200 per day; otherwise you will struggle to meet nutrient needs, fuel activity, and satisfy hunger. Keep in mind that when you lose weight quickly, you tend to pack it back on with more fat and less muscle, which lowers your metabolism and calorie needs.
2. Dubious supplements and over-the-counter diet pills that make grand promises
If it sounds too good to be true, it probably is. Diet pills, potions, and concoctions purchased over the counter or ordered through the Internet are unlikely to be effective, not necessarily safe or capable of delivering on the oft exaggerated promises.
Over-the-counter diet pills may not appear to be dangerous, but they can still cause harm. Most diet pills are nothing more than a quick fix loaded with caffeine and diuretics that can lead to dehydration and electrolyte imbalance.
The hCG (human chorionic gonadotropin) diet is a good example of a plan that isnot FDA approved for weight loss, yet legions of dieters are using it. Weight loss from The hCG Diet, likely has more to do with the 500-calorie restriction, not the hCG from urine of pregnant women. It has the same risks as a very low-calorie diet, along with unknown risks associated with long-term use of hCG. Some doctors even dispense risky therapies from their offices that are not approved for weight loss.
3. Cleanses or detox plans
Cleansing for a colonoscopy is necessary to examine your colon, but cleansing to clean out your body’s system of toxins is unnecessary. Cleanses cause weight loss from water and stool weight, at best, but they can be dangerous and carry risks of dehydration, electrolyte imbalance, and more.
Losing lots of fluid without medical supervision is risky and when combined with fasting, even riskier. Your body is uniquely fine-tuned to detoxify and excrete toxins, so cleanses are unnecessary and can lead to serious complications by messing with your body’s finely-tuned system. Instead of detoxifying, be more mindful of what you eat. If you want to cleanse or detoxify your body, drink plenty of water and eat lots of high-fiber foods.
3. All forms of purging
Purging includes making yourself vomit, chewing food and spitting it out, and abusing laxatives. These unhealthy and unsafe behaviors are not uncommon on college campuses, pose serious health problems, and are the first step in the development of eating disorders.
Acid in the stomach is extremely strong, which is necessary to prepare food for digestion and absorption. Stomach contents are meant to stay in the stomach, not be regurgitated into the esophagus and mouth. Extremely acidic vomit can cause erosion in the esophagus, mouth, and on tooth enamel, which can increase risk for certain cancers, tooth decay, and more when purging becomes a ritual.
Regular purging by vomiting or abuse of laxatives also causes excess fluid loss that can cause serious dehydration and electrolyte imbalances. All of these forms of weight loss are dangerous but the most dangerous is the use of syrup of Ipecac.“One dose can trigger cardiac irregularity and can lead to cardiac arrest.
Purging in all its forms is no way to whittle down the waistline; it is extremely dangerous and not recommended by experts. Eating and drinking responsibly is a much healthier and safe weight loss approach, but if you cannot control your behavior, seek medical help.
4. Obsessive behaviors such as extreme exercising
Extreme exercise may make for good reality television but in the real world, it can cause grave problems. Extreme exercise is physically intense on the body, causing severe wear and tear, increasing the risk for injury, dehydration, electrolyte imbalance, and psychologically turns exercise into punishment for eating.
The American Academy of Sports Medicine and American Heart Association recommends getting at least 30 minutes daily, five days a week of moderately intense cardio or 20 minutes daily, 3 days a week of vigorous intense cardio and 8-10 strength-training exercises, 8-12 repetitions, twice weekly.
Despite the recommendations from authorities, some people think more is better and go way beyond what’s healthy, and obsessive exercise controls their lives in an unhealthy manner. Engage in regular physical activity for all the health benefits, including stress relief because if you ignore the stressors in your life, it can cause the release of hormones such as cortisol that increase appetite and fat storage.
5. Legal and illegal drugs
Using drugs other than prescription weight loss drugs intended for weight loss is a grim mistake and fraught with all kinds of consequences. The potential risks associated with abusing drugs, such as cocaine, speed, attention deficit disorder, thyroid, and diabetes medications to lose weight far outweighs any health benefit you may get from the weight loss. Just some of the unintended risks include, physical and psychological addiction, social and financial problems, strain on relationships, anxiety, severe headaches, stroke, heart, lung, and kidney problems.
Using illegal drugs for any purpose is strongly discouraged and using legal drugs for their unintended purpose without medical supervision is dangerous.
6. Tobacco Use
For decades, public health officials have discouraged smoking because of its countless health risks, yet some people -- especially young adults -- use smoking as a diet strategy. Nicotine has been shown to be an appetite suppressant, yet the risks of smoking vastly outweigh any supposed benefits of cigarette smoking.
Smoking harms nearly every organ of the body, causes cancer, cardiovascular, respiratory, and other diseases, reduces the health of smokers in general and increases risk of death. Beyond the numerous health risks, weight gain is often a side effect when smokers try to kick the addictive habit.
Bottom line: Don’t smoke for any reason, least of all to promote weight loss.
Best Weight Loss Practices
Choose a diet that works for your lifestyle. Studies show the best diet is the one you can stick with long term. Use common sense, listen to your body, be mindful of what you eat and pass on expensive, risky, and worthless weight loss schemes or products that are unproven.
Seek expert advice from your doctor or a registered dietitian if you are concerned that your weight loss methods may be bordering on extreme or unhealthy.
Monday, October 24, 2011
How to Avoid the temptations of travel
I know it’s a tempting high-calorie field of land mines out there. No doubt about it. Have a look at just the minibar snacks: Candy, cookies, mixed nuts, salty chips, carb bar, along with water and wine to wash it all down. Ouch! The fridge wasn’t much better. ADD minibar drinks
When Toxic Stress (feeling helpless, hopeless, defeated) rears its ugly head, then most people are more apt to binge. So in addition to eating a balanced diet of healthy protein, fat, carb, and fiber, it’s really imperative to pay attention to stress levels.
So, road warriors unite and let’s stay vigilant with our copious calorie challenges. Everyone else: You’re not off the hook, either. It’s already October and the holidays are looming. Many of you will be traveling to visit family and friends.
As you plan your trips, remember to plan ahead and pay attention. That’s what vigilance is all about.
1) Stay Consistent: Just because you’re traveling doesn’t mean you completely drop your normal self-care routine. You’re at a hotel or your mom’s place, and you still brush your teeth and shower. So, you still make plans to have a healthy breakfast and get in some physical activity throughout the day.
2) Enjoy Your Real Treats: Of course you should treat yourself in life. It’s all about balance, but also a safe balance. Real treats do not include bingeables. This is the word I use to describe foods that make you lose control and then you’re off and binging again. If you can have a serving of ice cream and you do not end up diving into a gallon of the stuff, then fine. It’s time to tell your true truth. Don’t fool yourself, as you’ll only get burned.
3) Be Vigilant: I like this word because it implies you’re looking out for yourself. Most days, you all you hear is “Incoming!!!” as stresses and pressures hit you from all angles. Take a deep breath and say, “One thing at a time,” and pay attention to your self-care. Watch out for sleep deprivation, a sure way to become vulnerable to overeating. Eat a balanced meal or snack roughly every 3-4 hours from the moment you awaken through dinner. Keep active, as it’s a terrific mood stabilizer and helps rein in cravings. And get that support team going in your life, starting with your dog and working your way up to friends and family. Staying vigilant means you’re living in the present. And just remember, the “present” is a real gift. You can do this!
When Toxic Stress (feeling helpless, hopeless, defeated) rears its ugly head, then most people are more apt to binge. So in addition to eating a balanced diet of healthy protein, fat, carb, and fiber, it’s really imperative to pay attention to stress levels.
So, road warriors unite and let’s stay vigilant with our copious calorie challenges. Everyone else: You’re not off the hook, either. It’s already October and the holidays are looming. Many of you will be traveling to visit family and friends.
As you plan your trips, remember to plan ahead and pay attention. That’s what vigilance is all about.
1) Stay Consistent: Just because you’re traveling doesn’t mean you completely drop your normal self-care routine. You’re at a hotel or your mom’s place, and you still brush your teeth and shower. So, you still make plans to have a healthy breakfast and get in some physical activity throughout the day.
2) Enjoy Your Real Treats: Of course you should treat yourself in life. It’s all about balance, but also a safe balance. Real treats do not include bingeables. This is the word I use to describe foods that make you lose control and then you’re off and binging again. If you can have a serving of ice cream and you do not end up diving into a gallon of the stuff, then fine. It’s time to tell your true truth. Don’t fool yourself, as you’ll only get burned.
3) Be Vigilant: I like this word because it implies you’re looking out for yourself. Most days, you all you hear is “Incoming!!!” as stresses and pressures hit you from all angles. Take a deep breath and say, “One thing at a time,” and pay attention to your self-care. Watch out for sleep deprivation, a sure way to become vulnerable to overeating. Eat a balanced meal or snack roughly every 3-4 hours from the moment you awaken through dinner. Keep active, as it’s a terrific mood stabilizer and helps rein in cravings. And get that support team going in your life, starting with your dog and working your way up to friends and family. Staying vigilant means you’re living in the present. And just remember, the “present” is a real gift. You can do this!
Saturday, October 22, 2011
Are your Blood Sugar Levels out of Control? Signs to look For!
You Don't Check Your Blood Sugar
People with type 2 diabetes can often keep their blood sugar levels under control with diet, exercise, and medicine. But unless you check your blood sugar level every day with a meter, you won't have the most accurate results. Any person with diabetes can benefit from checking their blood sugar. And when you track your results in a log, your doctor can tell how well you're responding to your treatment plan over time.
You're Thirsty, and You Have to Go
Thirst and frequent urination are two classic diabetes signs caused by too much sugar in your blood. As your kidneys work harder to filter out the sugar, they also pull more fluids from your tissues, which is why you have to go to the bathroom more often than usual. Thirst is your body's way of telling you it needs to replenish the liquids it's losing. If you don't drink more fluids, you can dehydrate.
You're Wiped Out
Fatigue is another signal that your blood sugar isn't under control. When sugar is staying in your bloodstream instead of being diverted to your body's cells, your muscles don't get enough fuel to use for energy. You might feel only a little tired, or your fatigue might be so bad that you need a nap. Sometimes people with diabetes feel especially tired after eating a big meal.
The Room Is Spinning
Feeling dizzy or shaky can be a sign of low blood sugar or hypoglycemia. Because your brain needs glucose to function, a drop in blood sugar can be dangerous -- even life-threatening -- if you don't address it. A glass of fruit juice can bring up your blood sugar in the short term. But if you're regularly feeling shaky, talk to your doctor. You may need to adjust your medications or diet.
Your Hands and Feet Swell
If you have high blood pressure as well as diabetes, the two conditions can damage the kidneys' ability to filter wastes and fluid over time. As water builds up in your body, your hands and feet may swell -- a warning sign that you may have kidney disease. You can preserve the kidney function you have by taking your diabetes and blood pressure medicines as prescribed, and watching the protein in your diet.
You Have Numbness or Tingling
Nerve damage (called peripheral neuropathy) can be another sign of chronically elevated blood sugars. It results in numbness or tingling in your hands and feet, or inability to feel pain or temperature changes. See your podiatrist for regular foot exams. People with neuropathy may not realize they have been injured from a cut or that a wound is becoming infected. Or they may be oversensitive to pain. They might experience severe and constant pain from otherwise painless stimulation.
You Have Stomach Trouble
Diabetes also damages the nerve that helps your stomach empty and move food smoothly through your digestive tract. When your stomach can't empty quickly enough, a condition called gastroparesis, you may deal with unpleasant abdominal problems like diarrhea, constipation, or incontinence. Many people also have problems eating or swallowing. Gastroparesis also can make it harder to control your diabetes.
You're Losing Your Sight
High blood sugar and high blood pressure both can damage the sensitive structures in your eyes and threaten your vision. Diabetic retinopathy -- caused by damage to the blood vessels in the eye -- is the biggest cause of blindness in adults. Blurred vision, spots, lines, or flashing lights are signs that it's time to see your eye doctor. Get your eyes checked now, before your vision has a chance to deteriorate.
You're Losing Weight
Losing unwanted pounds is always a good idea to manage type 2 diabetes. But if you're losing weight quickly, without trying, or without doing anything different, it may be a sign that your blood sugar is too high. When your glucose is high, it gets flushed out of the body in urine, taking the calories and fluids you consume with it.
You Have Recurring Infections
Frequent or recurring infections are sometimes a sign of high blood sugar. You might experience gum disease, urinary tract infections, bacterial or fungal infections of the skin, or, if you're a woman, yeast infections. Other infections might include pneumonia and respiratory infections, kidney and gallbladder infections, and severe bacterial middle ear and fungal sinus infections.
Cuts and Bruises Won't Heal
If your blood sugar isn't well controlled, you might find that cuts and bruises are slow to heal. Tending to injuries, however small, is important because it reduces the risk of infections in people with diabetes. Infections themselves can also worsen blood sugars, which makes it even harder for your immune system to fight off the infection.
Keep Control
Don't panic about diabetes complications -- try to avoid them by carefully following your doctor's treatment plan. Take your medicine, eat a healthy diet, and exercise to keep your blood sugar levels in check. Use your meter to test your blood sugar so you know that it's staying in the recommended range. An A1C test at least twice a year will give you a good snapshot of your blood sugar control over time.
When to Call Your Doctor
Any new or unusual symptoms are worth making a call to your doctor. Call if you feel dizzy or your blood sugar drops, or if you have severe symptoms like uncontrolled vomiting, dizziness, numbness or tingling, or blurred or double vision that doesn't go away. Also call if you're having trouble controlling your blood pressure on your own.
People with type 2 diabetes can often keep their blood sugar levels under control with diet, exercise, and medicine. But unless you check your blood sugar level every day with a meter, you won't have the most accurate results. Any person with diabetes can benefit from checking their blood sugar. And when you track your results in a log, your doctor can tell how well you're responding to your treatment plan over time.
You're Thirsty, and You Have to Go
Thirst and frequent urination are two classic diabetes signs caused by too much sugar in your blood. As your kidneys work harder to filter out the sugar, they also pull more fluids from your tissues, which is why you have to go to the bathroom more often than usual. Thirst is your body's way of telling you it needs to replenish the liquids it's losing. If you don't drink more fluids, you can dehydrate.
You're Wiped Out
Fatigue is another signal that your blood sugar isn't under control. When sugar is staying in your bloodstream instead of being diverted to your body's cells, your muscles don't get enough fuel to use for energy. You might feel only a little tired, or your fatigue might be so bad that you need a nap. Sometimes people with diabetes feel especially tired after eating a big meal.
The Room Is Spinning
Feeling dizzy or shaky can be a sign of low blood sugar or hypoglycemia. Because your brain needs glucose to function, a drop in blood sugar can be dangerous -- even life-threatening -- if you don't address it. A glass of fruit juice can bring up your blood sugar in the short term. But if you're regularly feeling shaky, talk to your doctor. You may need to adjust your medications or diet.
Your Hands and Feet Swell
If you have high blood pressure as well as diabetes, the two conditions can damage the kidneys' ability to filter wastes and fluid over time. As water builds up in your body, your hands and feet may swell -- a warning sign that you may have kidney disease. You can preserve the kidney function you have by taking your diabetes and blood pressure medicines as prescribed, and watching the protein in your diet.
You Have Numbness or Tingling
Nerve damage (called peripheral neuropathy) can be another sign of chronically elevated blood sugars. It results in numbness or tingling in your hands and feet, or inability to feel pain or temperature changes. See your podiatrist for regular foot exams. People with neuropathy may not realize they have been injured from a cut or that a wound is becoming infected. Or they may be oversensitive to pain. They might experience severe and constant pain from otherwise painless stimulation.
You Have Stomach Trouble
Diabetes also damages the nerve that helps your stomach empty and move food smoothly through your digestive tract. When your stomach can't empty quickly enough, a condition called gastroparesis, you may deal with unpleasant abdominal problems like diarrhea, constipation, or incontinence. Many people also have problems eating or swallowing. Gastroparesis also can make it harder to control your diabetes.
You're Losing Your Sight
High blood sugar and high blood pressure both can damage the sensitive structures in your eyes and threaten your vision. Diabetic retinopathy -- caused by damage to the blood vessels in the eye -- is the biggest cause of blindness in adults. Blurred vision, spots, lines, or flashing lights are signs that it's time to see your eye doctor. Get your eyes checked now, before your vision has a chance to deteriorate.
You're Losing Weight
Losing unwanted pounds is always a good idea to manage type 2 diabetes. But if you're losing weight quickly, without trying, or without doing anything different, it may be a sign that your blood sugar is too high. When your glucose is high, it gets flushed out of the body in urine, taking the calories and fluids you consume with it.
You Have Recurring Infections
Frequent or recurring infections are sometimes a sign of high blood sugar. You might experience gum disease, urinary tract infections, bacterial or fungal infections of the skin, or, if you're a woman, yeast infections. Other infections might include pneumonia and respiratory infections, kidney and gallbladder infections, and severe bacterial middle ear and fungal sinus infections.
Cuts and Bruises Won't Heal
If your blood sugar isn't well controlled, you might find that cuts and bruises are slow to heal. Tending to injuries, however small, is important because it reduces the risk of infections in people with diabetes. Infections themselves can also worsen blood sugars, which makes it even harder for your immune system to fight off the infection.
Keep Control
Don't panic about diabetes complications -- try to avoid them by carefully following your doctor's treatment plan. Take your medicine, eat a healthy diet, and exercise to keep your blood sugar levels in check. Use your meter to test your blood sugar so you know that it's staying in the recommended range. An A1C test at least twice a year will give you a good snapshot of your blood sugar control over time.
When to Call Your Doctor
Any new or unusual symptoms are worth making a call to your doctor. Call if you feel dizzy or your blood sugar drops, or if you have severe symptoms like uncontrolled vomiting, dizziness, numbness or tingling, or blurred or double vision that doesn't go away. Also call if you're having trouble controlling your blood pressure on your own.
Week 7 Results!
Better results overall this week, less fatty fees and -16.6 pounds lost!
Cheryl McClellan+0.4 FF
Linda Bayliss +0.4 FF
Sandy Bayliss +0.8 FF
Chelsey Best +1.4 FF
Amy Walsh +1.4 FF
Andy Walsh -0.5 FF
Jodi Beachy -1.9
Jenn Vaske -1.2
Angie Michel -1.3
Camille Opp -1.0
Erin Maxwell -1.6
Todd Maxwell -1.8
Tom Jackson +0.0 FF
Lori Becker -1.8
Katrina Brown +1.4 FF
Isaiah McGee -4.0
Devin Rowling -1.5
Cheryl McClellan+0.4 FF
Linda Bayliss +0.4 FF
Sandy Bayliss +0.8 FF
Chelsey Best +1.4 FF
Amy Walsh +1.4 FF
Andy Walsh -0.5 FF
Jodi Beachy -1.9
Jenn Vaske -1.2
Angie Michel -1.3
Camille Opp -1.0
Erin Maxwell -1.6
Todd Maxwell -1.8
Tom Jackson +0.0 FF
Lori Becker -1.8
Katrina Brown +1.4 FF
Isaiah McGee -4.0
Devin Rowling -1.5
Thursday, October 20, 2011
Make your tailgate lighter!
Tailgate Time Out
Follow these tips to curb your caloric intake:
**Earn a little splurge on Saturday afternoon by saving a few food items from your eating plan during the week.
**Before the festivities begin, have a small snack that contains protein and fiber (like cereal and yogurt) so you'll be less tempted to overeat.
**Survey all the offerings before you load your plate, then select plenty of fruits, vegetables, and lean dairy and protein.
**Eat from a plate instead of continually grazing from the buffet. This will help you keep track of how much you're eating.
**Remember that alcohol has plenty of calories. One tactic is to alternate alcoholic drinks with zero-calorie beverages throughout the day. Remember that too much alcohol can lead to increased hunger.
Score Points
If you're the party host, do your fellow fans a favor by making sure your buffet includes plenty of healthy offerings such as:
Fresh fruit, sliced or in salads or kabobs
Assorted vegetables with low-fat dips and salsas
Low-fat snacks such as popcorn, pretzels, and baked chips
Lean meats and seafood and low-fat cheeses
Whole-grain breads and crackers
Salads made with light dressings
Salsas, wraps, salads, or stews made with fiber-filled and high-protein beans
Follow these tips to curb your caloric intake:
**Earn a little splurge on Saturday afternoon by saving a few food items from your eating plan during the week.
**Before the festivities begin, have a small snack that contains protein and fiber (like cereal and yogurt) so you'll be less tempted to overeat.
**Survey all the offerings before you load your plate, then select plenty of fruits, vegetables, and lean dairy and protein.
**Eat from a plate instead of continually grazing from the buffet. This will help you keep track of how much you're eating.
**Remember that alcohol has plenty of calories. One tactic is to alternate alcoholic drinks with zero-calorie beverages throughout the day. Remember that too much alcohol can lead to increased hunger.
Score Points
If you're the party host, do your fellow fans a favor by making sure your buffet includes plenty of healthy offerings such as:
Fresh fruit, sliced or in salads or kabobs
Assorted vegetables with low-fat dips and salsas
Low-fat snacks such as popcorn, pretzels, and baked chips
Lean meats and seafood and low-fat cheeses
Whole-grain breads and crackers
Salads made with light dressings
Salsas, wraps, salads, or stews made with fiber-filled and high-protein beans
Tuesday, October 18, 2011
Hints for healthier eating when eating out.
Throw your diet a life vest when dining out. These easy ideas from healthy eating pros can help you get started.
1. Choose the right restaurants. When you're eating out, choose places you know offer plenty of healthy, fresh foods. While that doesn't mean you have to forgo fast food every time, focus on eateries that offer fresh options such as cafeterias or look for restaurants with salad bars, then start your meal with plenty of fresh vegetables.
2. Avoid portion distortion. No food is off limits if you keep portions small. Share an entrée. Order an appetizer as your main course. Split a small, rich dessert.
3. Scan your menu for high-fat hints. Is your veggie appetizer or entrée described as breaded, batter-dipped, or tempura? All of those terms mean one thing: fried. And fried means fatty. You'll also want to avoid foods described as crispy, creamy, breaded, béarnaise, alfredo, or au gratin. Pick menu items described as flame-cooked, roasted, grilled, or broiled, as well as steamed, poached, or in-its-own-juices. All of these terms usually mean a lower calorie meal.
4. Think outside the veggie box. Make a quarter of your plate a veggie-tized entrée. Think veggie burger, bean burrito, or a lightened eggplant parmesan.
5. Savor the right sauces. Avoid buttery, creamy veggie soups, stews, and sauces, and instead choose vegetables cooked in wine, or in stock-based sauces. Not sure how your veggie entrée is made? Ask your server.
6. Cut the fat. Really want that cheesy dish or one that's floating in a cream sauce? Ask if the kitchen will halve the cheese or sauce. Or order the sauce on the side and drizzle some over the entrée, this way you control the flavor and the calories.
7. E is for effort: No matter which entrée you order, try picking something that takes a little effort to eat, which can slow you down and help you eat less: Think sautéed artichokes, corn on the cob, or shrimp still in the shell.
8. Get the most nutritious bang for your buck. Choosing a side salad? Order one made with rich, dark greens like spinach, chard, or romaine. Do the same at the salad bar and then select better-for-you proteins like hard-cooked eggs, lean meats, beans, tofu, or cottage cheese.
9. Dress down your salad. Use fat-free or low-fat dressing in small amounts. You can make the rich taste of your favorite creamy dressing stretch further by using half as much and then adding a touch of oil and vinegar.
10. Save that sandwich. Ordering a fast food sub? Amp up your nutrition on the go by skipping the mayonnaise and other fatty sauces, and go for extra veggies, flavored with mustard or vinaigrette.
11. Learn to set limits. When restaurant eating, make sure your portion fits on a standard dinner plate, suggests Grotto. Are you being served on China or a platter that could feed all of China? If you'll be dining out at an eatery specializing in massive meals, ask wait staff for a carryout container at the start of your meal, then wrap half of everything except for the veggies.
12. Choose comfort foods occasionally. Really want some fries or are you craving the comfort of mac and cheese? Indulge your desire now and again, but order fatty favorites like these from the kids' menu.
1. Choose the right restaurants. When you're eating out, choose places you know offer plenty of healthy, fresh foods. While that doesn't mean you have to forgo fast food every time, focus on eateries that offer fresh options such as cafeterias or look for restaurants with salad bars, then start your meal with plenty of fresh vegetables.
2. Avoid portion distortion. No food is off limits if you keep portions small. Share an entrée. Order an appetizer as your main course. Split a small, rich dessert.
3. Scan your menu for high-fat hints. Is your veggie appetizer or entrée described as breaded, batter-dipped, or tempura? All of those terms mean one thing: fried. And fried means fatty. You'll also want to avoid foods described as crispy, creamy, breaded, béarnaise, alfredo, or au gratin. Pick menu items described as flame-cooked, roasted, grilled, or broiled, as well as steamed, poached, or in-its-own-juices. All of these terms usually mean a lower calorie meal.
4. Think outside the veggie box. Make a quarter of your plate a veggie-tized entrée. Think veggie burger, bean burrito, or a lightened eggplant parmesan.
5. Savor the right sauces. Avoid buttery, creamy veggie soups, stews, and sauces, and instead choose vegetables cooked in wine, or in stock-based sauces. Not sure how your veggie entrée is made? Ask your server.
6. Cut the fat. Really want that cheesy dish or one that's floating in a cream sauce? Ask if the kitchen will halve the cheese or sauce. Or order the sauce on the side and drizzle some over the entrée, this way you control the flavor and the calories.
7. E is for effort: No matter which entrée you order, try picking something that takes a little effort to eat, which can slow you down and help you eat less: Think sautéed artichokes, corn on the cob, or shrimp still in the shell.
8. Get the most nutritious bang for your buck. Choosing a side salad? Order one made with rich, dark greens like spinach, chard, or romaine. Do the same at the salad bar and then select better-for-you proteins like hard-cooked eggs, lean meats, beans, tofu, or cottage cheese.
9. Dress down your salad. Use fat-free or low-fat dressing in small amounts. You can make the rich taste of your favorite creamy dressing stretch further by using half as much and then adding a touch of oil and vinegar.
10. Save that sandwich. Ordering a fast food sub? Amp up your nutrition on the go by skipping the mayonnaise and other fatty sauces, and go for extra veggies, flavored with mustard or vinaigrette.
11. Learn to set limits. When restaurant eating, make sure your portion fits on a standard dinner plate, suggests Grotto. Are you being served on China or a platter that could feed all of China? If you'll be dining out at an eatery specializing in massive meals, ask wait staff for a carryout container at the start of your meal, then wrap half of everything except for the veggies.
12. Choose comfort foods occasionally. Really want some fries or are you craving the comfort of mac and cheese? Indulge your desire now and again, but order fatty favorites like these from the kids' menu.
Sunday, October 16, 2011
10 Ways to make your food lighter!
1. In most baking recipes you can substitute whole wheat for white flour. Compared to 1/4 cup of white flour, each 1/4 cup of whole-wheat flour adds 3.5 grams of fiber and doubles the amount of magnesium and selenium. The extra fiber helps slow digestion and increase fullness.
2. In most baking recipes, you can reduce the sugar called for by one-fourth – and sometimes by one-third -- without a big difference in taste and texture. Or, if you like using Splenda, you can replace half of the sugar called for with Splenda. This cuts 48 calories for every tablespoon of sugar you take out or replace with Splenda.
3. In egg dishes or baking dishes, you can use egg substitute in place of half the eggs. 1/4 cup of egg substitute replaces each egg. For Each egg replaced you'll shave 45 calories, 5 grams of fat, 1.6 grams of saturated fat, and 213 milligrams of cholesterol. If you don't like to use egg-substitute products, you can also use egg whites for half of the eggs called for.
4. In many bakery recipes, you can cut the fat ingredient (butter, margarine, shortening, or oil) in half. In other words, if a cake recipe calls for 1 cup of butter or margarine, you can usually use 1/2 cup instead. Remember to replace the missing fat with a similar amount of a moist but healthy ingredient (fat-free sour cream, orange juice, low-fat yogurt, applesauce, etc.)
5. Cook with reduced-fat or fat-free products when available -- and when they taste good. Try fat-free sour cream, fat-free half-and-half, reduced-fat cheeses, light cream cheese, light mayonnaise, extra lean meat without skin or visible fat, reduced-fat or light sausage, less-fat turkey bacon, light salad dressings, and light margarine for frosting. A few fat-free products are in my arsenal as well: chicken broth, wine, strong coffee, fruit purees, and fruit juice. These foods add moisture, and sometimes flavor, to recipes where you aren't using a lot of fatty ingredients.
6. Never deep-fry when you can oven-fry or pan-fry with a lot less oil. Choose canola oil or olive oil, and use about 1/2 teaspoon per serving. When you pan-fry or oven-fry in a controlled amount of oil, you can cut a lot of the fat and calories your food would soak up if it were submerged in hot oil. For every tablespoon of oil you cut, you'll save 120 calories and 13.5 grams of fat.
7. Use whole grains in your recipes whenever possible. We've already talked about whole-wheat flour, but you can also substitute brown rice for white rice, add barley to stews and casseroles, and look for recipes that call for oats. There are also multigrain blends and whole- wheat pastas to choose from in supermarkets now. Whole grains offer a plethora of health benefits, plus fiber to fill you up.
8. Extra ingredients and embellishments can often be removed or cut in half. If a recipe calls for chocolate chips, you can use less. If it calls for dotting your casserole or pie with butter, you can skip this step. In a cake recipe, you can use half the original amount of frosting (in a double-layer cake, just frost the top and middle and forget the sides). And in some cakes, bars, and cookies, you can skip the frosting in favor of a light sprinkling of powdered sugar. Using 2 tablespoons of frosting instead of 4 will shave 130 calories, 4.5 grams of fat, and 2 grams of saturated fat. Each tablespoon of chocolate chips you skip cuts the calories by 50 per serving, the fat by 3 grams, and the saturated fat by almost 2 grams.
9. Use top-quality ingredients when possible. Start with the best-tasting, freshest ingredients you can find. For example, I use fresh garlic and fresh herbs when I can -- they usually have more flavor than the dried. Use ripe tomatoes and just picked lemons for zest or juice, extra-fresh fish, the sharpest reduced-fat cheddar cheese, and so on. All this means your lighter dish will be more likely to pass muster with the masses!
10. Switch to "smart fat" ingredients when possible. Certain fats, when used in moderation, actually have health benefits! Omega-3 fatty acids (found in fish and some plant foods like canola oil and ground flaxseed), as well as oils that contain monounsaturated fats (like olive and canola oil) and foods high in monounsaturated fats (like avocado and almonds) may help protect against heart disease. In recipes, you often have a choice of which oil or margarine to use. You can also add fish to some entree recipes instead of red meat. When a recipe calls for melted butter or margarine, you can often substitute canola or olive oil. Foods fortified with or containing omega-3s are starting to pop up in several aisles in the supermarket, including low-fat milk, eggs, and multigrain pastas.
2. In most baking recipes, you can reduce the sugar called for by one-fourth – and sometimes by one-third -- without a big difference in taste and texture. Or, if you like using Splenda, you can replace half of the sugar called for with Splenda. This cuts 48 calories for every tablespoon of sugar you take out or replace with Splenda.
3. In egg dishes or baking dishes, you can use egg substitute in place of half the eggs. 1/4 cup of egg substitute replaces each egg. For Each egg replaced you'll shave 45 calories, 5 grams of fat, 1.6 grams of saturated fat, and 213 milligrams of cholesterol. If you don't like to use egg-substitute products, you can also use egg whites for half of the eggs called for.
4. In many bakery recipes, you can cut the fat ingredient (butter, margarine, shortening, or oil) in half. In other words, if a cake recipe calls for 1 cup of butter or margarine, you can usually use 1/2 cup instead. Remember to replace the missing fat with a similar amount of a moist but healthy ingredient (fat-free sour cream, orange juice, low-fat yogurt, applesauce, etc.)
5. Cook with reduced-fat or fat-free products when available -- and when they taste good. Try fat-free sour cream, fat-free half-and-half, reduced-fat cheeses, light cream cheese, light mayonnaise, extra lean meat without skin or visible fat, reduced-fat or light sausage, less-fat turkey bacon, light salad dressings, and light margarine for frosting. A few fat-free products are in my arsenal as well: chicken broth, wine, strong coffee, fruit purees, and fruit juice. These foods add moisture, and sometimes flavor, to recipes where you aren't using a lot of fatty ingredients.
6. Never deep-fry when you can oven-fry or pan-fry with a lot less oil. Choose canola oil or olive oil, and use about 1/2 teaspoon per serving. When you pan-fry or oven-fry in a controlled amount of oil, you can cut a lot of the fat and calories your food would soak up if it were submerged in hot oil. For every tablespoon of oil you cut, you'll save 120 calories and 13.5 grams of fat.
7. Use whole grains in your recipes whenever possible. We've already talked about whole-wheat flour, but you can also substitute brown rice for white rice, add barley to stews and casseroles, and look for recipes that call for oats. There are also multigrain blends and whole- wheat pastas to choose from in supermarkets now. Whole grains offer a plethora of health benefits, plus fiber to fill you up.
8. Extra ingredients and embellishments can often be removed or cut in half. If a recipe calls for chocolate chips, you can use less. If it calls for dotting your casserole or pie with butter, you can skip this step. In a cake recipe, you can use half the original amount of frosting (in a double-layer cake, just frost the top and middle and forget the sides). And in some cakes, bars, and cookies, you can skip the frosting in favor of a light sprinkling of powdered sugar. Using 2 tablespoons of frosting instead of 4 will shave 130 calories, 4.5 grams of fat, and 2 grams of saturated fat. Each tablespoon of chocolate chips you skip cuts the calories by 50 per serving, the fat by 3 grams, and the saturated fat by almost 2 grams.
9. Use top-quality ingredients when possible. Start with the best-tasting, freshest ingredients you can find. For example, I use fresh garlic and fresh herbs when I can -- they usually have more flavor than the dried. Use ripe tomatoes and just picked lemons for zest or juice, extra-fresh fish, the sharpest reduced-fat cheddar cheese, and so on. All this means your lighter dish will be more likely to pass muster with the masses!
10. Switch to "smart fat" ingredients when possible. Certain fats, when used in moderation, actually have health benefits! Omega-3 fatty acids (found in fish and some plant foods like canola oil and ground flaxseed), as well as oils that contain monounsaturated fats (like olive and canola oil) and foods high in monounsaturated fats (like avocado and almonds) may help protect against heart disease. In recipes, you often have a choice of which oil or margarine to use. You can also add fish to some entree recipes instead of red meat. When a recipe calls for melted butter or margarine, you can often substitute canola or olive oil. Foods fortified with or containing omega-3s are starting to pop up in several aisles in the supermarket, including low-fat milk, eggs, and multigrain pastas.
Saturday, October 15, 2011
Week 6 Results
Oh boy!! It looks like some of us are losing momentum and others are still going strong. Don't go backwards now, keep moving foward!
Cheryl McClellan-1.4
Linda Bayliss No Weigh In - FF
Sandy Bayliss +0.3 - FF
Chelsey Best +1.6 - FF
Amy Walsh -0.2 - FF
Andy Walsh -0.5 - FF
Jodi Beachy +2.9 - FF
Jenn Vaske No Weigh In - FF
Angie Michel +0.3 - FF
Camille Opp +1.5 - FF
Erin Maxwell -2.2
Todd Maxwell -2.2
Tom Jackson +1.6 - FF
Lori Becker +1 - FF
Katrina Brown -1.2
Isaiah McGee -2
Devin Rowling No Weigh In - FF
Cheryl McClellan-1.4
Linda Bayliss No Weigh In - FF
Sandy Bayliss +0.3 - FF
Chelsey Best +1.6 - FF
Amy Walsh -0.2 - FF
Andy Walsh -0.5 - FF
Jodi Beachy +2.9 - FF
Jenn Vaske No Weigh In - FF
Angie Michel +0.3 - FF
Camille Opp +1.5 - FF
Erin Maxwell -2.2
Todd Maxwell -2.2
Tom Jackson +1.6 - FF
Lori Becker +1 - FF
Katrina Brown -1.2
Isaiah McGee -2
Devin Rowling No Weigh In - FF
Wednesday, October 12, 2011
Avoid these 8 Diet Mistakes
1. One-Food Wonders
One diet promises that you can lose 10 pounds in a week by eating as much as you want -- as long as what you're eating is cabbage soup. Or grapefruit. Or cookies.
Bad idea.
If you go on an extreme, short-term diet, "you're setting yourself up to be very hungry and then bingeing. By cutting out entire food groups, you're also prone to nutritional shortfalls and boredom. Eventually, you're going to crave the foods you're missing. Even when the diet works...it doesn't teach you how to maintain your weight loss. It's just a gimmick to restrict calories.
Some of the one-food diets can also have unpleasant side effects. Grapefruit acts as a diuretic, which can lead to dehydration. It can also make you gassy and can interact with some drugs, such as those that treat high blood pressure and abnormal heart rhythms.
Fix It: The bottom line is, if a product or diet sounds too good to be true, it probably is. Steer clear of any diet that promises fast results. Weight loss should be a gradual process in which you lose no more than half a pound to 1 pound a week by eating a well-rounded diet.
2. Misguided Vegetarianism
More than 7 million people in the U.S follow a vegetarian diet. Most of them do it with the best of intentions. Either they love animals too much to eat them, or they're opting for what they see as a healthier lifestyle. A healthy vegetarian diet has been linked to lower rates of obesity, diabetes, and heart disease.
What many people don't realize is that vegetarian doesn't necessarily mean low-fat or low-calorie. If you're eating carbohydrate- or starch-rich foods, calorically, you might be eating more. In other words, if cheese, pasta, and smoothies are the foundations of your vegetarian diet, you can still gain weight and be unhealthy.
Fix it: Make vegetables the centerpiece of each meal. Add whole grains, fruit, and other healthy non-meat foods. Make sure you get enough protein from vegetable sources like beans, nuts, and tofu and essential amino acids from foods like brown rice.
3. Too Much of a Good Thing
A steady stream of research touts the benefits of one food or another. Chocolate, red wine, olive oil, avocados, and nuts have all had their day in the dietary sun.
True, these foods have health benefits. But that doesn't mean more is better.
For instance, chocolate, olive oil, avocados, and nuts are all high in calories. One tablespoon of olive oil has 120 calories. Red wine is alcohol, which in large quantities can raise your risk for heart problems and cancer.
Fix It: It's OK to add a healthy ingredient into your diet. But do it in moderation and as part of an overall healthy eating plan. That means a little olive oil, not a couple of glugs. Or a handful of nuts, not the whole bag. You get the idea.
What about so-called superfoods, like the açai berry -- an antioxidant-rich fruit from Central and South America -- which supposedly have amazing health benefits? Take the hype with a grain of salt. There is no such thing as a superfood, the benefit of the food is only going to be as good as your entire diet. Different foods work synergistically for your entire health. The big picture is what counts.
4. Snubbing Carbs
On the flip side of the so-called superfoods are foods that get demonized. If you purge your diet of them, you could pay a price, nutritionally. Carbohydrates are a prime example. You do want to cut down on white bread and white rice, because these and other refined grains are low in nutrients. The U.S. government's guidelines recommend that at least half of your grains are whole grains.
Fix it: Don't cut carbohydrates entirely from your diet. Carbs are the primary foods for energy. Whole-grain bread, oatmeal, and brown rice are high in fiber and rich in B vitamins like folic acid, which are nutritional essentials.
5. Fat-Free Fallacy
There was a time when "low-fat" and "fat-free" were dieters' mantras. Food manufacturers catered to this trend by introducing trimmed-down versions of their products, such as fat-free cookies and low-fat salad dressings -- and many people promptly went overboard.
But fat is no longer the dietary bad guy. Doctors and dietitians stress that fats are good for us. We need them. Fat is a component of every cell in our body. In order to be as effective as possible metabolically for our cells to do their jobs, we need to have fat in our diet.
Fat is especially important at every meal when you're dieting, she says. Fat helps you stay full. It satiates you. If you cut all of the fat out of your diet or have very little fat, your blood sugar doesn't stay stable for as long a period of time and you notice that you're hungry sooner.
Fix it: Choose healthier fats -- unsaturated fats from plant sources -- and not too much. Nuts, seeds, and vegetable oils like canola or olive oil are the healthiest kinds. Fatty fish are a great source of heart- and brain-healthy omega-3 fatty acids.
6. Diet Martyrdom
How many of us have punished ourselves for putting on a few pounds by going into a state of denial? We deny ourselves sweets, fats, and just about every food that makes us happy. Cutting out your favorite foods only sets you up for failure. When you feel hungry all the time, you're more likely to binge. I think it's really unrealistic for most people to eat that way for the long-terms.
Fix it: Don't give up your favorite foods. Just eat them in moderation. It's all about small splurges without being overindulgent when it comes to very calorie-dense foods. She suggests combining sweets with healthy foods, like drizzling melted chocolate over strawberries, or adding a few chocolate chips into your granola.
7. Gorging on Grazing
Another recent dieting trend is substituting six small snacks for the old three meals a day. Grazing does have advantages. It keeps your blood sugar level stable throughout the day, so you don’t get as hungry.
The trouble with grazing is that you're eating throughout the day, which can spell calorie trouble. If you're used to eating fuller meals and then you start grazing, I think it's very easy to graze on larger quantities than what you should be eating.
Fix it: Pace yourself. Eat mini-meals about every two to three hours, limiting each to 200-300 calories.
8. Unsustainable Approach to Weight Loss
If you're trying to lose weight, do it in a way that's going to last. Or the pounds are going to come back. I think when you're going on a diet, the most important thing is to find a way of eating that suits your lifestyle. Ask yourself when it comes to any new diet, 'Can I eat this way for the rest of my life?' If the answer is 'no,' that's probably not the diet for you.
Fix it: If you want to lose weight, instead of going on a radical diet, make tiny changes in your life. Add more fresh fruits and vegetables to your meals. Eat a healthy breakfast every morning -- a habit that research shows can help control your weight.
Move more, too. Aim for 30-60 minutes of exercise into every day. Tiny little changes are the ones that will have the biggest results for your long-term health.
One diet promises that you can lose 10 pounds in a week by eating as much as you want -- as long as what you're eating is cabbage soup. Or grapefruit. Or cookies.
Bad idea.
If you go on an extreme, short-term diet, "you're setting yourself up to be very hungry and then bingeing. By cutting out entire food groups, you're also prone to nutritional shortfalls and boredom. Eventually, you're going to crave the foods you're missing. Even when the diet works...it doesn't teach you how to maintain your weight loss. It's just a gimmick to restrict calories.
Some of the one-food diets can also have unpleasant side effects. Grapefruit acts as a diuretic, which can lead to dehydration. It can also make you gassy and can interact with some drugs, such as those that treat high blood pressure and abnormal heart rhythms.
Fix It: The bottom line is, if a product or diet sounds too good to be true, it probably is. Steer clear of any diet that promises fast results. Weight loss should be a gradual process in which you lose no more than half a pound to 1 pound a week by eating a well-rounded diet.
2. Misguided Vegetarianism
More than 7 million people in the U.S follow a vegetarian diet. Most of them do it with the best of intentions. Either they love animals too much to eat them, or they're opting for what they see as a healthier lifestyle. A healthy vegetarian diet has been linked to lower rates of obesity, diabetes, and heart disease.
What many people don't realize is that vegetarian doesn't necessarily mean low-fat or low-calorie. If you're eating carbohydrate- or starch-rich foods, calorically, you might be eating more. In other words, if cheese, pasta, and smoothies are the foundations of your vegetarian diet, you can still gain weight and be unhealthy.
Fix it: Make vegetables the centerpiece of each meal. Add whole grains, fruit, and other healthy non-meat foods. Make sure you get enough protein from vegetable sources like beans, nuts, and tofu and essential amino acids from foods like brown rice.
3. Too Much of a Good Thing
A steady stream of research touts the benefits of one food or another. Chocolate, red wine, olive oil, avocados, and nuts have all had their day in the dietary sun.
True, these foods have health benefits. But that doesn't mean more is better.
For instance, chocolate, olive oil, avocados, and nuts are all high in calories. One tablespoon of olive oil has 120 calories. Red wine is alcohol, which in large quantities can raise your risk for heart problems and cancer.
Fix It: It's OK to add a healthy ingredient into your diet. But do it in moderation and as part of an overall healthy eating plan. That means a little olive oil, not a couple of glugs. Or a handful of nuts, not the whole bag. You get the idea.
What about so-called superfoods, like the açai berry -- an antioxidant-rich fruit from Central and South America -- which supposedly have amazing health benefits? Take the hype with a grain of salt. There is no such thing as a superfood, the benefit of the food is only going to be as good as your entire diet. Different foods work synergistically for your entire health. The big picture is what counts.
4. Snubbing Carbs
On the flip side of the so-called superfoods are foods that get demonized. If you purge your diet of them, you could pay a price, nutritionally. Carbohydrates are a prime example. You do want to cut down on white bread and white rice, because these and other refined grains are low in nutrients. The U.S. government's guidelines recommend that at least half of your grains are whole grains.
Fix it: Don't cut carbohydrates entirely from your diet. Carbs are the primary foods for energy. Whole-grain bread, oatmeal, and brown rice are high in fiber and rich in B vitamins like folic acid, which are nutritional essentials.
5. Fat-Free Fallacy
There was a time when "low-fat" and "fat-free" were dieters' mantras. Food manufacturers catered to this trend by introducing trimmed-down versions of their products, such as fat-free cookies and low-fat salad dressings -- and many people promptly went overboard.
But fat is no longer the dietary bad guy. Doctors and dietitians stress that fats are good for us. We need them. Fat is a component of every cell in our body. In order to be as effective as possible metabolically for our cells to do their jobs, we need to have fat in our diet.
Fat is especially important at every meal when you're dieting, she says. Fat helps you stay full. It satiates you. If you cut all of the fat out of your diet or have very little fat, your blood sugar doesn't stay stable for as long a period of time and you notice that you're hungry sooner.
Fix it: Choose healthier fats -- unsaturated fats from plant sources -- and not too much. Nuts, seeds, and vegetable oils like canola or olive oil are the healthiest kinds. Fatty fish are a great source of heart- and brain-healthy omega-3 fatty acids.
6. Diet Martyrdom
How many of us have punished ourselves for putting on a few pounds by going into a state of denial? We deny ourselves sweets, fats, and just about every food that makes us happy. Cutting out your favorite foods only sets you up for failure. When you feel hungry all the time, you're more likely to binge. I think it's really unrealistic for most people to eat that way for the long-terms.
Fix it: Don't give up your favorite foods. Just eat them in moderation. It's all about small splurges without being overindulgent when it comes to very calorie-dense foods. She suggests combining sweets with healthy foods, like drizzling melted chocolate over strawberries, or adding a few chocolate chips into your granola.
7. Gorging on Grazing
Another recent dieting trend is substituting six small snacks for the old three meals a day. Grazing does have advantages. It keeps your blood sugar level stable throughout the day, so you don’t get as hungry.
The trouble with grazing is that you're eating throughout the day, which can spell calorie trouble. If you're used to eating fuller meals and then you start grazing, I think it's very easy to graze on larger quantities than what you should be eating.
Fix it: Pace yourself. Eat mini-meals about every two to three hours, limiting each to 200-300 calories.
8. Unsustainable Approach to Weight Loss
If you're trying to lose weight, do it in a way that's going to last. Or the pounds are going to come back. I think when you're going on a diet, the most important thing is to find a way of eating that suits your lifestyle. Ask yourself when it comes to any new diet, 'Can I eat this way for the rest of my life?' If the answer is 'no,' that's probably not the diet for you.
Fix it: If you want to lose weight, instead of going on a radical diet, make tiny changes in your life. Add more fresh fruits and vegetables to your meals. Eat a healthy breakfast every morning -- a habit that research shows can help control your weight.
Move more, too. Aim for 30-60 minutes of exercise into every day. Tiny little changes are the ones that will have the biggest results for your long-term health.
Tuesday, October 11, 2011
Hints for healthier eating when eating out.
Throw your diet a life vest when dining out. These easy ideas from healthy eating pros can help you get started.
1. Choose the right restaurants. When you're eating out, choose places you know offer plenty of healthy, fresh foods. While that doesn't mean you have to forgo fast food every time, focus on eateries that offer fresh options such as cafeterias or look for restaurants with salad bars, then start your meal with plenty of fresh vegetables.
2. Avoid portion distortion. No food is off limits if you keep portions small. Share an entrée. Order an appetizer as your main course. Split a small, rich dessert.
3. Scan your menu for high-fat hints. Is your veggie appetizer or entrée described as breaded, batter-dipped, or tempura? All of those terms mean one thing: fried. And fried means fatty. You'll also want to avoid foods described as crispy, creamy, breaded, béarnaise, alfredo, or au gratin. Pick menu items described as flame-cooked, roasted, grilled, or broiled, as well as steamed, poached, or in-its-own-juices. All of these terms usually mean a lower calorie meal.
4. Think outside the veggie box. Make a quarter of your plate a veggie-tized entrée. Think veggie burger, bean burrito, or a lightened eggplant parmesan.
5. Savor the right sauces. Avoid buttery, creamy veggie soups, stews, and sauces, and instead choose vegetables cooked in wine, or in stock-based sauces. Not sure how your veggie entrée is made? Ask your server.
6. Cut the fat. Really want that cheesy dish or one that's floating in a cream sauce? Ask if the kitchen will halve the cheese or sauce. Or order the sauce on the side and drizzle some over the entrée, this way you control the flavor and the calories.
7. E is for effort: No matter which entrée you order, try picking something that takes a little effort to eat, which can slow you down and help you eat less: Think sautéed artichokes, corn on the cob, or shrimp still in the shell.
8. Get the most nutritious bang for your buck. Choosing a side salad? Order one made with rich, dark greens like spinach, chard, or romaine. Do the same at the salad bar and then select better-for-you proteins like hard-cooked eggs, lean meats, beans, tofu, or cottage cheese.
9. Dress down your salad. Use fat-free or low-fat dressing in small amounts. You can make the rich taste of your favorite creamy dressing stretch further by using half as much and then adding a touch of oil and vinegar.
10. Save that sandwich. Ordering a fast food sub? Amp up your nutrition on the go by skipping the mayonnaise and other fatty sauces, and go for extra veggies, flavored with mustard or vinaigrette.
11. Learn to set limits. When restaurant eating, make sure your portion fits on a standard dinner plate, suggests Grotto. Are you being served on China or a platter that could feed all of China? If you'll be dining out at an eatery specializing in massive meals, ask wait staff for a carryout container at the start of your meal, then wrap half of everything except for the veggies.
12. Choose comfort foods occasionally. Really want some fries or are you craving the comfort of mac and cheese? Indulge your desire now and again, but order fatty favorites like these from the kids' menu.
1. Choose the right restaurants. When you're eating out, choose places you know offer plenty of healthy, fresh foods. While that doesn't mean you have to forgo fast food every time, focus on eateries that offer fresh options such as cafeterias or look for restaurants with salad bars, then start your meal with plenty of fresh vegetables.
2. Avoid portion distortion. No food is off limits if you keep portions small. Share an entrée. Order an appetizer as your main course. Split a small, rich dessert.
3. Scan your menu for high-fat hints. Is your veggie appetizer or entrée described as breaded, batter-dipped, or tempura? All of those terms mean one thing: fried. And fried means fatty. You'll also want to avoid foods described as crispy, creamy, breaded, béarnaise, alfredo, or au gratin. Pick menu items described as flame-cooked, roasted, grilled, or broiled, as well as steamed, poached, or in-its-own-juices. All of these terms usually mean a lower calorie meal.
4. Think outside the veggie box. Make a quarter of your plate a veggie-tized entrée. Think veggie burger, bean burrito, or a lightened eggplant parmesan.
5. Savor the right sauces. Avoid buttery, creamy veggie soups, stews, and sauces, and instead choose vegetables cooked in wine, or in stock-based sauces. Not sure how your veggie entrée is made? Ask your server.
6. Cut the fat. Really want that cheesy dish or one that's floating in a cream sauce? Ask if the kitchen will halve the cheese or sauce. Or order the sauce on the side and drizzle some over the entrée, this way you control the flavor and the calories.
7. E is for effort: No matter which entrée you order, try picking something that takes a little effort to eat, which can slow you down and help you eat less: Think sautéed artichokes, corn on the cob, or shrimp still in the shell.
8. Get the most nutritious bang for your buck. Choosing a side salad? Order one made with rich, dark greens like spinach, chard, or romaine. Do the same at the salad bar and then select better-for-you proteins like hard-cooked eggs, lean meats, beans, tofu, or cottage cheese.
9. Dress down your salad. Use fat-free or low-fat dressing in small amounts. You can make the rich taste of your favorite creamy dressing stretch further by using half as much and then adding a touch of oil and vinegar.
10. Save that sandwich. Ordering a fast food sub? Amp up your nutrition on the go by skipping the mayonnaise and other fatty sauces, and go for extra veggies, flavored with mustard or vinaigrette.
11. Learn to set limits. When restaurant eating, make sure your portion fits on a standard dinner plate, suggests Grotto. Are you being served on China or a platter that could feed all of China? If you'll be dining out at an eatery specializing in massive meals, ask wait staff for a carryout container at the start of your meal, then wrap half of everything except for the veggies.
12. Choose comfort foods occasionally. Really want some fries or are you craving the comfort of mac and cheese? Indulge your desire now and again, but order fatty favorites like these from the kids' menu.
Monday, October 10, 2011
Don't feel like being active? Remember this.
Cut the BMW:
The next time you start to crank out excuses for not getting up and active and you hear words of B (Bitch) M (Moan) and W (Whine) coming out of your mouth, stop and think and be eternally grateful that you can get up and experience the joy of assuming the vertical and enjoying your body. Quit complaining and start living life to the fullest.
The Can Do’s Have It:
Most of us have at least one anatomical part that hinders our ability to do some forms of physical activity. That’s part of life and a price we pay as we age. But it’s a small price when you think “hey, at least I’m still here to enjoy life”. Instead of obsessing about what you can no longer do, focus on what you can do. OK, so your knees creak or your back’s a pain. Make a list of what does work and let it rip!
A Square It Through Life:
The key to living long and well is to learn how to adapt and adjust to life’s stresses without self- destruction. We’re all thrown wild balls from left field so plan on spending a lifetime honing your adaptive skills when life nails us with yet another stinging curve ball. Catch it and throw it back. Practice every day of your life. You can do this. You must do this to survive.
Savor Your Support System:
Family and friends, animals and people make wonderful support systems. Surround yourself with special people with whom you share a loving and supportive bond. And don’t be shy about leaning on them when you need it. Hey, you’ll be there for them as well.
Medicate with Movement:
Physical activity is life-saving, mentally and physically. So, get up already!
The next time you start to crank out excuses for not getting up and active and you hear words of B (Bitch) M (Moan) and W (Whine) coming out of your mouth, stop and think and be eternally grateful that you can get up and experience the joy of assuming the vertical and enjoying your body. Quit complaining and start living life to the fullest.
The Can Do’s Have It:
Most of us have at least one anatomical part that hinders our ability to do some forms of physical activity. That’s part of life and a price we pay as we age. But it’s a small price when you think “hey, at least I’m still here to enjoy life”. Instead of obsessing about what you can no longer do, focus on what you can do. OK, so your knees creak or your back’s a pain. Make a list of what does work and let it rip!
A Square It Through Life:
The key to living long and well is to learn how to adapt and adjust to life’s stresses without self- destruction. We’re all thrown wild balls from left field so plan on spending a lifetime honing your adaptive skills when life nails us with yet another stinging curve ball. Catch it and throw it back. Practice every day of your life. You can do this. You must do this to survive.
Savor Your Support System:
Family and friends, animals and people make wonderful support systems. Surround yourself with special people with whom you share a loving and supportive bond. And don’t be shy about leaning on them when you need it. Hey, you’ll be there for them as well.
Medicate with Movement:
Physical activity is life-saving, mentally and physically. So, get up already!
Saturday, October 8, 2011
Week Five Results
Another 20.9 lbs lost!
Cheryl McClellan-1.6
Linda Bayliss -1.4
Sandy Bayliss -0.4
Chelsey Best -1.6
Amy Walsh +0.6 FF
Andy Walsh -1.5
Jodi Beachy 0 FF
Jenn Vaske -0.6 FF
Angie Michel 0 FF
Camille Opp -0.8 FF
Erin Maxwell -1.8
Todd Maxwell -1.6
Tom Jackson -3.4
Lori Becker +0.4 FF
Katrina Brown +0.8 FF
Isaiah McGee -5
Devin Rowling -3
Cheryl McClellan-1.6
Linda Bayliss -1.4
Sandy Bayliss -0.4
Chelsey Best -1.6
Amy Walsh +0.6 FF
Andy Walsh -1.5
Jodi Beachy 0 FF
Jenn Vaske -0.6 FF
Angie Michel 0 FF
Camille Opp -0.8 FF
Erin Maxwell -1.8
Todd Maxwell -1.6
Tom Jackson -3.4
Lori Becker +0.4 FF
Katrina Brown +0.8 FF
Isaiah McGee -5
Devin Rowling -3
Friday, October 7, 2011
Low Calorie Cocktails
It's been a long week, and you're looking forward to happy hour. But a night on the town can do serious damage to your diet, especially if you order cocktails made with high-calorie mixers. Still, happy hour doesn't have to be a diet downer. With a little planning, you can avoid diet disaster, and there are some alcoholic drinks that are relatively low in calories.
It's all too easy to overdo it with alcohol calories. We all know desserts are fattening. But when it comes to alcoholic drinks, sometimes the calories don't register, even though a single chocolate martini has more calories than a McDonald's grilled chicken sandwich. In fact, 1 gram of alcohol has 7 calories, compared to only 4 calories for a gram of carbohydrates or protein.
And calories add up even more quickly for mixed drinks than for beer and wine. The standard 1.5 ounce serving of 80-proof alcohol has 96 calories even before you add any mixers. A 6-ounce serving of orange juice has 84 calories, but add a shot of alcohol to make it a screwdriver, and the calories more than double.
Calories aren't the only reason to take it easy on alcohol. Not only do cocktails boost calories, they also have a powerful impact on your inhibitions. Your resolve can be really strong when you are sober, but after a few drinks, you may find yourself mindlessly overeating the nuts, another slice of pizza, or whatever food is within striking distance. Drinking alcohol can also make you feel hungrier because alcohol can lower blood sugar.
The number of calories in mixed drinks depends on several things, including the amount and proof of the alcohol; the mixers; and the size of the drink. It's the mixers, syrups, and sodas that really get people into calorie trouble, because most drinks start with 1.5 ounces of distilled spirits that only have around 96 calories, but mixologists can easily turn that into a drink with hundreds of calories.
Whether you're drinking a beer or a cosmo, the higher the alcohol content, the higher the calories. For example:
80-proof vodka (40% alcohol; the most common type) has 64 calories per 1oz
86-proof vodka (43% alcohol) has 70 calories/1 oz
90-proof vodka (45% alcohol) has 73 calories/1 oz
100-proof vodka (50% alcohol) has 82 calories/1 oz
When it comes to portion size, the average serving size of wine and alcoholic beverages is probably smaller than you think. Beer, on the other hand, is more standardized in bottles and beer glasses.
Most glasses of wine contain 125-150 calories, but that can double depending on the size of the glass size and how full it is. At cocktail or dinner parties, glasses are often refilled before empty, making it especially hard for dieters to track their alcohol and calorie consumption.
Beer can range from 64-198 calories per 12 ounces. Light beers are a better choice because they contain the same amount of alcohol as regular beers but fewer carbohydrates. And, low-carb beer is just another term for light beer.
Another diet destroyer is the rising popularity of super-caloric cocktails. Some are desserts in disguise, from chocolate martinis to hot buttered rum. Creative cocktails are all the rage, and bartenders are tempting patrons with mega-calorie cocktails like the Key lime pie martini. It's creamy, delicious -- and loaded with calories, from the cream to the graham-cracker crust rim.
The trend in cocktails is to sugar the rim, add chocolate syrup or any number of creative sweet touches that boost calories, and turn the cocktail into a dessert. If you must have one of these, trim your dinner calories and enjoy your cocktail afterward as a dessert. Better yet, order a small after-dinner liqueur, like Amaretto, over ice and sip it slowly.
And then there are the super-sized drinks. Some chain restaurants serve jumbo drinks, like margaritas with double shots and extra mixers, that could add up to 1,000 calories or more in one mug. A single giant glass of TGI Friday's frozen mudslide, for example, contains 1,100 calories.
5 Tips to Curb Alcohol Calories
So how do you keep those calories in alcoholic drinks from adding up so quickly?
1. Alternate alcoholic and nonalcoholic drinks to save calories. The savvy dieter finishes one cocktail, glass of wine or beer, then has a "mocktail" -- a nonalcoholic, preferably zero-calorie beverage (like sparkling water with a lime) that looks like the real thing. This strategy not only reduces the risk of over-consuming calories and alcohol, but it also helps you stay hydrated so your head will thank you in the morning!
It is a good idea to start the evening with a tall glass of water or sparkling water to satisfy your thirst so you won't use the alcoholic beverage to do it for you.
2. Choose wine, light beer, or simple cocktails made with low-calorie mixers. Just as you might order your salad with dressing on the side, don't be shy about asking for your cocktail your way. You can save 100 calories if you have a diet soda as your mixer.
Mix cocktails with water, club soda, low calorie juices, artificial sweeteners or sugar-free syrups for easy calorie savings. Fruit and vegetable juices can be good choices because they are lower in calories than some other mixers and also contain disease-preventing antioxidants. Still, be careful of fruit juices because even though they are more nutritious, the calories can add up quickly.
Some mixers that won't pack on the pounds include:
Diet soda or diet tonic: 0 calories
Orange juice (6 oz): 84 calories
Cranberry juice cocktail (8 oz): 136 calories
Light orange juice (8 oz): 50 calories
Light cranberry juice (8 oz): 40 calories
Light lemonade (8 oz): 5 calories
Coffee, tea: 0 calories
Baja Bob's sugar-free margarita or sweet 'n' sour mix: 0 calories
Lemon or lime juice (1/2 oz): 10 calories
DaVinci or Torani's sugar-free syrups: 0
3. Skip the mixer altogether. Try ordering your favorite spirit or one of the new flavored liquors on the rocks. Infused vodkas are very popular because they are not sweetened but infused with flavors, from jalapeno to peach, without adding any extra calories.
4. Dilute your drink. Another option is diluting your drink with club soda or sparkling water. Wine spritzers are a low-calorie standby. And if you usually drink vodka and cranberry, for example, try it with club soda, just a splash of cranberry juice, and a squeeze of lime. Garnish with a wedge of citrus or pineapple to add flavor and few calories.
5. Have a game plan. Before heading out to the cocktail party or happy hour, make sure you have a game plan. Decide in advance the number of cocktails you are going to drink and cut back on calories during the day in anticipation. But eat a light snack before you go so you won't get tipsy with the first drink and it will be less tempted to dive into the food. Always be aware of your own personal limits. Don't drink too much, and, of course, don't drink and drive.
How Many Calories in Popular Cocktails?
These calorie counts for popular alcoholic drinks are approximate, based on popular recipes, but may vary depending on ingredients and portions.
Pina Colada (6 oz): 378 calories
Mojito (8 oz): 214 calories
Cosmopolitan (4 oz): 200 calories
Chocolate martini: (2 oz each vodka, chocolate liqueur, cream, 1/2 oz creme de cacao, chocolate syrup): 438
Margarita (8 oz): 280
Skinnygirl margarita (4 oz): 100
Green apple martini (1 oz each vodka, sour apple, apple juice): 148
Martini (2.5 oz): 160
Port wine (3 oz):128
Bloody Mary (5 oz): 118
Red wine (5 oz):120
White wine (5 oz): 120
Alcohol-free wine (5 oz): 20-30
Beer (12 oz): 150-198
Light beer (12 oz): 95-136
Ultra-light beer (12 oz): 64-95
Champagne (5oz): 106-120
Coffee liqueur (3 ounces): 348
Godiva chocolate liqueur (3 oz): 310
Wine spritzer (5 oz): 100
Eggnog with rum (8 ounces): 370
Hot chocolate with peppermint schnapps (8 oz): 380
Hot buttered rum (8 oz): 292
Spiced cider with rum ( 8 oz):150
Mulled wine (5 oz): 200
Vodka and tonic (8 oz): 200
Screwdriver (8 oz): 190
Mimosa (4 oz): 75
Gin and tonic (7 oz): 200
Long Island iced tea (8 oz): 780
White Russian (2 oz vodka, 1.5 oz coffee liqueur, 1.5 oz cream): 425
Mai Tai (6 oz) (1.5 oz rum, 1/2 oz cream de along, 1/2 oz triple sec, sour mix, pineapple juice): 350
Rum and Coke (8 oz): 185
Rum and Diet Coke (8 oz): 100
Mike's Hard Lemonade (11 oz): 98
It's all too easy to overdo it with alcohol calories. We all know desserts are fattening. But when it comes to alcoholic drinks, sometimes the calories don't register, even though a single chocolate martini has more calories than a McDonald's grilled chicken sandwich. In fact, 1 gram of alcohol has 7 calories, compared to only 4 calories for a gram of carbohydrates or protein.
And calories add up even more quickly for mixed drinks than for beer and wine. The standard 1.5 ounce serving of 80-proof alcohol has 96 calories even before you add any mixers. A 6-ounce serving of orange juice has 84 calories, but add a shot of alcohol to make it a screwdriver, and the calories more than double.
Calories aren't the only reason to take it easy on alcohol. Not only do cocktails boost calories, they also have a powerful impact on your inhibitions. Your resolve can be really strong when you are sober, but after a few drinks, you may find yourself mindlessly overeating the nuts, another slice of pizza, or whatever food is within striking distance. Drinking alcohol can also make you feel hungrier because alcohol can lower blood sugar.
The number of calories in mixed drinks depends on several things, including the amount and proof of the alcohol; the mixers; and the size of the drink. It's the mixers, syrups, and sodas that really get people into calorie trouble, because most drinks start with 1.5 ounces of distilled spirits that only have around 96 calories, but mixologists can easily turn that into a drink with hundreds of calories.
Whether you're drinking a beer or a cosmo, the higher the alcohol content, the higher the calories. For example:
80-proof vodka (40% alcohol; the most common type) has 64 calories per 1oz
86-proof vodka (43% alcohol) has 70 calories/1 oz
90-proof vodka (45% alcohol) has 73 calories/1 oz
100-proof vodka (50% alcohol) has 82 calories/1 oz
When it comes to portion size, the average serving size of wine and alcoholic beverages is probably smaller than you think. Beer, on the other hand, is more standardized in bottles and beer glasses.
Most glasses of wine contain 125-150 calories, but that can double depending on the size of the glass size and how full it is. At cocktail or dinner parties, glasses are often refilled before empty, making it especially hard for dieters to track their alcohol and calorie consumption.
Beer can range from 64-198 calories per 12 ounces. Light beers are a better choice because they contain the same amount of alcohol as regular beers but fewer carbohydrates. And, low-carb beer is just another term for light beer.
Another diet destroyer is the rising popularity of super-caloric cocktails. Some are desserts in disguise, from chocolate martinis to hot buttered rum. Creative cocktails are all the rage, and bartenders are tempting patrons with mega-calorie cocktails like the Key lime pie martini. It's creamy, delicious -- and loaded with calories, from the cream to the graham-cracker crust rim.
The trend in cocktails is to sugar the rim, add chocolate syrup or any number of creative sweet touches that boost calories, and turn the cocktail into a dessert. If you must have one of these, trim your dinner calories and enjoy your cocktail afterward as a dessert. Better yet, order a small after-dinner liqueur, like Amaretto, over ice and sip it slowly.
And then there are the super-sized drinks. Some chain restaurants serve jumbo drinks, like margaritas with double shots and extra mixers, that could add up to 1,000 calories or more in one mug. A single giant glass of TGI Friday's frozen mudslide, for example, contains 1,100 calories.
5 Tips to Curb Alcohol Calories
So how do you keep those calories in alcoholic drinks from adding up so quickly?
1. Alternate alcoholic and nonalcoholic drinks to save calories. The savvy dieter finishes one cocktail, glass of wine or beer, then has a "mocktail" -- a nonalcoholic, preferably zero-calorie beverage (like sparkling water with a lime) that looks like the real thing. This strategy not only reduces the risk of over-consuming calories and alcohol, but it also helps you stay hydrated so your head will thank you in the morning!
It is a good idea to start the evening with a tall glass of water or sparkling water to satisfy your thirst so you won't use the alcoholic beverage to do it for you.
2. Choose wine, light beer, or simple cocktails made with low-calorie mixers. Just as you might order your salad with dressing on the side, don't be shy about asking for your cocktail your way. You can save 100 calories if you have a diet soda as your mixer.
Mix cocktails with water, club soda, low calorie juices, artificial sweeteners or sugar-free syrups for easy calorie savings. Fruit and vegetable juices can be good choices because they are lower in calories than some other mixers and also contain disease-preventing antioxidants. Still, be careful of fruit juices because even though they are more nutritious, the calories can add up quickly.
Some mixers that won't pack on the pounds include:
Diet soda or diet tonic: 0 calories
Orange juice (6 oz): 84 calories
Cranberry juice cocktail (8 oz): 136 calories
Light orange juice (8 oz): 50 calories
Light cranberry juice (8 oz): 40 calories
Light lemonade (8 oz): 5 calories
Coffee, tea: 0 calories
Baja Bob's sugar-free margarita or sweet 'n' sour mix: 0 calories
Lemon or lime juice (1/2 oz): 10 calories
DaVinci or Torani's sugar-free syrups: 0
3. Skip the mixer altogether. Try ordering your favorite spirit or one of the new flavored liquors on the rocks. Infused vodkas are very popular because they are not sweetened but infused with flavors, from jalapeno to peach, without adding any extra calories.
4. Dilute your drink. Another option is diluting your drink with club soda or sparkling water. Wine spritzers are a low-calorie standby. And if you usually drink vodka and cranberry, for example, try it with club soda, just a splash of cranberry juice, and a squeeze of lime. Garnish with a wedge of citrus or pineapple to add flavor and few calories.
5. Have a game plan. Before heading out to the cocktail party or happy hour, make sure you have a game plan. Decide in advance the number of cocktails you are going to drink and cut back on calories during the day in anticipation. But eat a light snack before you go so you won't get tipsy with the first drink and it will be less tempted to dive into the food. Always be aware of your own personal limits. Don't drink too much, and, of course, don't drink and drive.
How Many Calories in Popular Cocktails?
These calorie counts for popular alcoholic drinks are approximate, based on popular recipes, but may vary depending on ingredients and portions.
Pina Colada (6 oz): 378 calories
Mojito (8 oz): 214 calories
Cosmopolitan (4 oz): 200 calories
Chocolate martini: (2 oz each vodka, chocolate liqueur, cream, 1/2 oz creme de cacao, chocolate syrup): 438
Margarita (8 oz): 280
Skinnygirl margarita (4 oz): 100
Green apple martini (1 oz each vodka, sour apple, apple juice): 148
Martini (2.5 oz): 160
Port wine (3 oz):128
Bloody Mary (5 oz): 118
Red wine (5 oz):120
White wine (5 oz): 120
Alcohol-free wine (5 oz): 20-30
Beer (12 oz): 150-198
Light beer (12 oz): 95-136
Ultra-light beer (12 oz): 64-95
Champagne (5oz): 106-120
Coffee liqueur (3 ounces): 348
Godiva chocolate liqueur (3 oz): 310
Wine spritzer (5 oz): 100
Eggnog with rum (8 ounces): 370
Hot chocolate with peppermint schnapps (8 oz): 380
Hot buttered rum (8 oz): 292
Spiced cider with rum ( 8 oz):150
Mulled wine (5 oz): 200
Vodka and tonic (8 oz): 200
Screwdriver (8 oz): 190
Mimosa (4 oz): 75
Gin and tonic (7 oz): 200
Long Island iced tea (8 oz): 780
White Russian (2 oz vodka, 1.5 oz coffee liqueur, 1.5 oz cream): 425
Mai Tai (6 oz) (1.5 oz rum, 1/2 oz cream de along, 1/2 oz triple sec, sour mix, pineapple juice): 350
Rum and Coke (8 oz): 185
Rum and Diet Coke (8 oz): 100
Mike's Hard Lemonade (11 oz): 98
Wednesday, October 5, 2011
Surprising reasons you are gaining weight.
If you started taking in more calories than usual or cutting back on exercise, you wouldn't be surprised if the numbers on the scale crept higher. But what if you're doing everything the same as you always do and your weight still goes up? It's time to delve a little deeper into what else might be going on.
Lack of Sleep
There are two issues at work with sleep and weight gain. The first is intuitive: If you're up late, the odds are greater that you're doing some late-night snacking, which will increase your calorie intake. The other reason involves what's going on biochemically when you're sleep deprived. Changes in hormone levels increase hunger and appetite and also make you feel not as full after eating.
Stress
When life's demands get too intense, our bodies go into survival mode: Cortisol, the "stress hormone," is secreted, which causes an increase in appetite. And then of course, we may reach for high-calorie comfort foods in times of stress as well.
Antidepressants
An unfortunate side effect from some antidepressants is weight gain, which may occur in up to 25% of people taking them long-term. Talk to your doctor about switching to another drug if you think your antidepressant is causing weight gain. But realize that some people experience weight gain after beginning drug treatment simply because they're feeling better, which leads to a better appetite. Also, depression itself can cause changes in weight.
Steroids
Anti-inflammatory steroid medications like prednisone are notorious for causing weight gain. Fluid retention and increased appetite are the main reasons. Although weight gain is common, the severity of this side effect depends on the strength of the dose and length of time on the drug. Some people may also see a redistribution of fat while taking the drug -- to places like the face, back of the neck, or the abdomen.
Drugs That May Cause Weight Gain
Several other prescription drugs have been associated with weight gain. The list includes antipsychotic drugs (used to treat mood disorders like schizophrenia and bipolar disorders), along with medications to treat migraines, seizures, high blood pressure, and diabetes. Work with your doctor to find a medication that treats your symptoms without disrupting side effects.
Don't Jump to Blame the Pill
Contrary to popular belief, there is lack of evidence that combination birth control pills (estrogen and progestin) cause lasting weight gain. It is thought that some women taking the combination pill may experience some weight gain related to fluid retention, but this is usually short-term.
Hypothyroidism
If your thyroid (the butterfly-shaped gland in the front of your neck) is not making enough thyroid hormone, you're probably feeling tired, weak, cold, and gaining weight. Without enough thyroid hormone, the metabolism slows, making weight gain more likely. Even a thyroid functioning at the lower end of the normal range might cause weight gain. Treating hypothyroidism with medication may reverse some of the weight gain.
Don't Blame Menopause
Don't blame menopause and the loss of estrogen for your midlife weight gain. These may occur around the same time, during your 40s or 50s, but changing hormone levels probably aren't the cause. Aging slows the metabolism, so you burn fewer calories, and changes in lifestyle (such as exercising less) play a role. But where you gain weight may be related to menopause, with fat accumulating around your waist, not your hips and thighs.
Cushing's Syndrome
Weight gain is a common symptom of Cushing's syndrome, a condition in which you are exposed to too much of the hormone cortisol, which in turn causes weight gain and other abnormalities. Cushing's syndrome can occur if you take steroids for asthma, arthritis, or lupus. It can also occur when your adrenal glands produce too much of the hormone, or be related to a tumor. The weight gain may be most prominent around the face, neck or upper back, or waist.
Polycystic Ovary Syndrome (PCOS)
PCOS is a common hormonal problem in women of childbearing age. Most women with PCOS grow many small cysts on their ovaries. The condition leads to hormone imbalances that affect a woman's menstrual cycle and can lead to excessive body hair and acne. Women with this condition are resistant to insulin, which may cause weight gain. The weight tends to collect around the abdomen, putting women at greater risk for heart disease.
Quitting Smoking
On average, people who stop smoking gain less than 10 pounds. Why? Because without nicotine you may:
...Feel hungrier and eat more (this feeling should go away after several weeks)
...Experience a decrease in your metabolism, without reducing your calorie intake
...Find food tastes better, which may lead to overeating
...Eat more high-fat, high-sugar snacks and drink more alcohol
If You Do Gain Weight ...
Rule 1:
Don't stop taking any medications without first consulting your doctor. Recognize the importance of the drug you're taking. It may be critical to your health.
Rule 2:
Don't compare yourself to other people taking the same drug. Not all people experience the same side effects on the same drug. Even if one drug caused someone else to lose weight, the same might not be true for you. Consult your doctor.
Rule 3:
Don't freak out if the weight gain is just from water retention, which is not permanent weight or fat. Once you've finished taking the drug or gotten the medical condition under control, the puffiness from fluid retention may subside. Stick to a lower-sodium diet in the meantime.
Rule 4:
Check with your doctor about another drug you can take. In most cases, your doctor can switch you to another medication that might not have the same side effects.
Rule 5:
Learn if the weight gain is from a decrease in metabolism -- from either a medical condition or medication. And if so, take the time to participate in metabolism-raising activities. Get moving!
Lack of Sleep
There are two issues at work with sleep and weight gain. The first is intuitive: If you're up late, the odds are greater that you're doing some late-night snacking, which will increase your calorie intake. The other reason involves what's going on biochemically when you're sleep deprived. Changes in hormone levels increase hunger and appetite and also make you feel not as full after eating.
Stress
When life's demands get too intense, our bodies go into survival mode: Cortisol, the "stress hormone," is secreted, which causes an increase in appetite. And then of course, we may reach for high-calorie comfort foods in times of stress as well.
Antidepressants
An unfortunate side effect from some antidepressants is weight gain, which may occur in up to 25% of people taking them long-term. Talk to your doctor about switching to another drug if you think your antidepressant is causing weight gain. But realize that some people experience weight gain after beginning drug treatment simply because they're feeling better, which leads to a better appetite. Also, depression itself can cause changes in weight.
Steroids
Anti-inflammatory steroid medications like prednisone are notorious for causing weight gain. Fluid retention and increased appetite are the main reasons. Although weight gain is common, the severity of this side effect depends on the strength of the dose and length of time on the drug. Some people may also see a redistribution of fat while taking the drug -- to places like the face, back of the neck, or the abdomen.
Drugs That May Cause Weight Gain
Several other prescription drugs have been associated with weight gain. The list includes antipsychotic drugs (used to treat mood disorders like schizophrenia and bipolar disorders), along with medications to treat migraines, seizures, high blood pressure, and diabetes. Work with your doctor to find a medication that treats your symptoms without disrupting side effects.
Don't Jump to Blame the Pill
Contrary to popular belief, there is lack of evidence that combination birth control pills (estrogen and progestin) cause lasting weight gain. It is thought that some women taking the combination pill may experience some weight gain related to fluid retention, but this is usually short-term.
Hypothyroidism
If your thyroid (the butterfly-shaped gland in the front of your neck) is not making enough thyroid hormone, you're probably feeling tired, weak, cold, and gaining weight. Without enough thyroid hormone, the metabolism slows, making weight gain more likely. Even a thyroid functioning at the lower end of the normal range might cause weight gain. Treating hypothyroidism with medication may reverse some of the weight gain.
Don't Blame Menopause
Don't blame menopause and the loss of estrogen for your midlife weight gain. These may occur around the same time, during your 40s or 50s, but changing hormone levels probably aren't the cause. Aging slows the metabolism, so you burn fewer calories, and changes in lifestyle (such as exercising less) play a role. But where you gain weight may be related to menopause, with fat accumulating around your waist, not your hips and thighs.
Cushing's Syndrome
Weight gain is a common symptom of Cushing's syndrome, a condition in which you are exposed to too much of the hormone cortisol, which in turn causes weight gain and other abnormalities. Cushing's syndrome can occur if you take steroids for asthma, arthritis, or lupus. It can also occur when your adrenal glands produce too much of the hormone, or be related to a tumor. The weight gain may be most prominent around the face, neck or upper back, or waist.
Polycystic Ovary Syndrome (PCOS)
PCOS is a common hormonal problem in women of childbearing age. Most women with PCOS grow many small cysts on their ovaries. The condition leads to hormone imbalances that affect a woman's menstrual cycle and can lead to excessive body hair and acne. Women with this condition are resistant to insulin, which may cause weight gain. The weight tends to collect around the abdomen, putting women at greater risk for heart disease.
Quitting Smoking
On average, people who stop smoking gain less than 10 pounds. Why? Because without nicotine you may:
...Feel hungrier and eat more (this feeling should go away after several weeks)
...Experience a decrease in your metabolism, without reducing your calorie intake
...Find food tastes better, which may lead to overeating
...Eat more high-fat, high-sugar snacks and drink more alcohol
If You Do Gain Weight ...
Rule 1:
Don't stop taking any medications without first consulting your doctor. Recognize the importance of the drug you're taking. It may be critical to your health.
Rule 2:
Don't compare yourself to other people taking the same drug. Not all people experience the same side effects on the same drug. Even if one drug caused someone else to lose weight, the same might not be true for you. Consult your doctor.
Rule 3:
Don't freak out if the weight gain is just from water retention, which is not permanent weight or fat. Once you've finished taking the drug or gotten the medical condition under control, the puffiness from fluid retention may subside. Stick to a lower-sodium diet in the meantime.
Rule 4:
Check with your doctor about another drug you can take. In most cases, your doctor can switch you to another medication that might not have the same side effects.
Rule 5:
Learn if the weight gain is from a decrease in metabolism -- from either a medical condition or medication. And if so, take the time to participate in metabolism-raising activities. Get moving!
Tuesday, October 4, 2011
Strength Training, Part Duex
Burn, Baby, Burn!
Research has shown that those who followed a strength training program for two months burned, on average, about 200 calories more per workout than those whose exercise regimen did not include strength training. The benefits of strength training even continue when you're at rest. Your metabolism stays raised for some time after you workout, even if you are inactive.
More Reasons to Pump it Up
Building muscle brings plenty of additional benefits, including:
...increasing endurance and flexibility
...protecting, and possibly reducing pain in, joints
...increasing bone mass (which helps prevent fractures and degeneration from osteoporosis)
...increasing your energy level
Getting Started
Doing exercises like sit-ups, push-ups and pull-ups are components of strength training, so they're a good place to start if you don't currently do any form of strength training. You can also do your own modified version of weight lifting with household items if you can't afford a set of dumb bells right now: Hold a can of soup in each hand and do some chest-flies and curls. Move up to heavier items a little bit at a time at a time. Try filling up a small milk or water bottle with some sand or kitty litter and then increase the amount in time.
The Next Level
When you feel it's time to kick it up a notch, head over the your neighborhood's second-hand fitness equipment store where you're sure to find resistance bands and light-weight dumb bells (you may find you prefer bands to dumb bells so you don't have to purchase both). Some resistance band sets even come with videos that provide step-by-step instructions on using them.
Movin' on Up!
Ready to go big time? Make an appointment at the gym or the Y for a tour and strength training consultation with a personal trainer. Be sure a trainer takes the time to show you how to use each machine. You also need to know what weight level to start out at. You don't want to ruin any progress you've made by lifting too much, too soon, or by using the machine incorrectly or unsafely, which can lead to an injury.
How Much is Enough?
Just a couple days per week could do the trick: A 2001 study at the University of Arkansas showed that research subjects who strength trained two days per week reaped the same benefits as those who pumped iron three days a week. The twice-a-week study subjects did the same exercises as the other group, but they did the exercises for an extra five minutes. At the study's close, both groups has comparable increases in strength and flexibility, as well as similar amounts of body fat reduced and weight lost. It is recommended that you skip a day between strength training sessions to give your muscles a rest.
The Bottom Line
Ready to get started? Follow your cardio workout with some strength training every other day and you should see visible results in a matter of weeks! Don't panic if the scale shows a little bit of a gain when you weigh in; since muscle weighs more than fat, the number may go up, but you'll get proof it's working: Your clothes will fit more loosely because of the overall toning strength training provides.
P.S. There is a myth that using weights can cause women to bulk up, but the fact is, using light or medium weights will not have this effect. So, if visions of a burly body builder pop into your head when you think of strength training, it's time to change your mind, because getting stronger will help you get slim quicker than aerobic exercise alone.
Research has shown that those who followed a strength training program for two months burned, on average, about 200 calories more per workout than those whose exercise regimen did not include strength training. The benefits of strength training even continue when you're at rest. Your metabolism stays raised for some time after you workout, even if you are inactive.
More Reasons to Pump it Up
Building muscle brings plenty of additional benefits, including:
...increasing endurance and flexibility
...protecting, and possibly reducing pain in, joints
...increasing bone mass (which helps prevent fractures and degeneration from osteoporosis)
...increasing your energy level
Getting Started
Doing exercises like sit-ups, push-ups and pull-ups are components of strength training, so they're a good place to start if you don't currently do any form of strength training. You can also do your own modified version of weight lifting with household items if you can't afford a set of dumb bells right now: Hold a can of soup in each hand and do some chest-flies and curls. Move up to heavier items a little bit at a time at a time. Try filling up a small milk or water bottle with some sand or kitty litter and then increase the amount in time.
The Next Level
When you feel it's time to kick it up a notch, head over the your neighborhood's second-hand fitness equipment store where you're sure to find resistance bands and light-weight dumb bells (you may find you prefer bands to dumb bells so you don't have to purchase both). Some resistance band sets even come with videos that provide step-by-step instructions on using them.
Movin' on Up!
Ready to go big time? Make an appointment at the gym or the Y for a tour and strength training consultation with a personal trainer. Be sure a trainer takes the time to show you how to use each machine. You also need to know what weight level to start out at. You don't want to ruin any progress you've made by lifting too much, too soon, or by using the machine incorrectly or unsafely, which can lead to an injury.
How Much is Enough?
Just a couple days per week could do the trick: A 2001 study at the University of Arkansas showed that research subjects who strength trained two days per week reaped the same benefits as those who pumped iron three days a week. The twice-a-week study subjects did the same exercises as the other group, but they did the exercises for an extra five minutes. At the study's close, both groups has comparable increases in strength and flexibility, as well as similar amounts of body fat reduced and weight lost. It is recommended that you skip a day between strength training sessions to give your muscles a rest.
The Bottom Line
Ready to get started? Follow your cardio workout with some strength training every other day and you should see visible results in a matter of weeks! Don't panic if the scale shows a little bit of a gain when you weigh in; since muscle weighs more than fat, the number may go up, but you'll get proof it's working: Your clothes will fit more loosely because of the overall toning strength training provides.
P.S. There is a myth that using weights can cause women to bulk up, but the fact is, using light or medium weights will not have this effect. So, if visions of a burly body builder pop into your head when you think of strength training, it's time to change your mind, because getting stronger will help you get slim quicker than aerobic exercise alone.
Monday, October 3, 2011
Strength Training to Lose Weight
Tired of sweating all over every piece of cardio equipment at the gym and still getting zero love from the scale? You need more iron. Not in your diet — in your hands. What you don't know: When you skip the weight room, you lose out on the ultimate flab melter. Two sessions a week can reduce overall body fat by about 3 percentage points in just 10 weeks, even if you don't cut a single calorie. That translates to as much as three inches total off your waist and hips. Even better, all that new muscle pays off in a long-term boost to your metabolism, which helps keep your body lean and sculpted. Suddenly, dumbbells sound like a smart idea. Need more convincing?
Torch Calories 24/7
Though cardio burns more calories than strength training during those 30 sweaty minutes, pumping iron slashes more overall. Those who complete an hour-long strength-training workout burn an average of 100 more calories in the 24 hours afterward than if you hadn't lifted weights. At three sessions a week, that's 15,600 calories a year, or about four and a half pounds of fat—without having to move a muscle.
What's more, increasing that afterburn is as easy as upping the weight on your bar. In a study in the journal Medicine & Science in Sports & Exercise, people burned nearly twice as many calories in the two hours after their workout when they lifted 85 percent of their max load for eight reps than when they did more reps (15) at a lower weight (45 percent of their max).
There's a longer-term benefit to all that lifting, too: Muscle accounts for about a third of the average person's weight, so it has a profound effect on your metabolism. Specifically, that effect is to burn extra calories, because muscle, unlike fat, is metabolically active. In English: Muscle chews up calories even when you're not in the gym. Replace 10 pounds of fat with 10 pounds of lean muscle and you'll burn an additional 25 to 50 calories a day without even trying.
Target Your Trouble Spots
As great as it might be to see the numbers on the scale go down, when you're on a strict cardio-only program your victory is likely to be empty. A recent study compared dieters who lifted three times a week with those who did aerobic exercise for the same amount of time. Both groups ate the same number of calories, and both lost the same amount—26 pounds—but the lifters lost pure chub, while about 8 percent of the aerobicizers' drop came from valuable muscle. Researchers have also found that lifting weights is better than cardio at whittling intra-abdominal fat — the Buddha- the kind that's associated with diseases from diabetes to cancer.
Just don't rely exclusively on the scale to track your progress in the battle of the bulge. Because muscle is denser than fat, it squeezes the same amount of weight into less space. Often scales won't drop as fast, but you'll fit into smaller jeans.
Start Pumping
Begin with three weight-training sessions each week. For the greatest calorie burn, aim for total-body workouts that target your arms, abs, legs, and back, and go for moves that will zap several different muscle groups at a time—for example, squats, which call on muscles in both the front and back of your legs, as opposed to leg extensions, which isolate the quads.
For each exercise you do, try to perform three sets of 10 to 12 reps with a weight heavy enough that by your last rep you can't eke out another one without compromising your form. To spark further muscle building, alternate moderate-intensity workouts of 8 to 10 reps with lighter-weight 12- to 15-rep sets and super-hard 3- to 5-rep sets.
And remember to fuel your workout properly. Too many dieters make the fatal error of cutting back on crucial muscle-maintaining protein when they want to slash their overall calorie intake. The counterproductive result: They lose muscle along with any fat that might have melted away. Recommending that you eat one gram of protein for every pound of your body weight that does not come from fat. For instance, a 140-pound woman whose body fat is 25 percent would need 105 grams of high-quality protein. That's roughly four servings a day; the best sources are chicken or other lean meats, soy products, and eggs.
Ready to turn yourself into a lean, mean, calorie-torching machine? Then go get pumped!
Torch Calories 24/7
Though cardio burns more calories than strength training during those 30 sweaty minutes, pumping iron slashes more overall. Those who complete an hour-long strength-training workout burn an average of 100 more calories in the 24 hours afterward than if you hadn't lifted weights. At three sessions a week, that's 15,600 calories a year, or about four and a half pounds of fat—without having to move a muscle.
What's more, increasing that afterburn is as easy as upping the weight on your bar. In a study in the journal Medicine & Science in Sports & Exercise, people burned nearly twice as many calories in the two hours after their workout when they lifted 85 percent of their max load for eight reps than when they did more reps (15) at a lower weight (45 percent of their max).
There's a longer-term benefit to all that lifting, too: Muscle accounts for about a third of the average person's weight, so it has a profound effect on your metabolism. Specifically, that effect is to burn extra calories, because muscle, unlike fat, is metabolically active. In English: Muscle chews up calories even when you're not in the gym. Replace 10 pounds of fat with 10 pounds of lean muscle and you'll burn an additional 25 to 50 calories a day without even trying.
Target Your Trouble Spots
As great as it might be to see the numbers on the scale go down, when you're on a strict cardio-only program your victory is likely to be empty. A recent study compared dieters who lifted three times a week with those who did aerobic exercise for the same amount of time. Both groups ate the same number of calories, and both lost the same amount—26 pounds—but the lifters lost pure chub, while about 8 percent of the aerobicizers' drop came from valuable muscle. Researchers have also found that lifting weights is better than cardio at whittling intra-abdominal fat — the Buddha- the kind that's associated with diseases from diabetes to cancer.
Just don't rely exclusively on the scale to track your progress in the battle of the bulge. Because muscle is denser than fat, it squeezes the same amount of weight into less space. Often scales won't drop as fast, but you'll fit into smaller jeans.
Start Pumping
Begin with three weight-training sessions each week. For the greatest calorie burn, aim for total-body workouts that target your arms, abs, legs, and back, and go for moves that will zap several different muscle groups at a time—for example, squats, which call on muscles in both the front and back of your legs, as opposed to leg extensions, which isolate the quads.
For each exercise you do, try to perform three sets of 10 to 12 reps with a weight heavy enough that by your last rep you can't eke out another one without compromising your form. To spark further muscle building, alternate moderate-intensity workouts of 8 to 10 reps with lighter-weight 12- to 15-rep sets and super-hard 3- to 5-rep sets.
And remember to fuel your workout properly. Too many dieters make the fatal error of cutting back on crucial muscle-maintaining protein when they want to slash their overall calorie intake. The counterproductive result: They lose muscle along with any fat that might have melted away. Recommending that you eat one gram of protein for every pound of your body weight that does not come from fat. For instance, a 140-pound woman whose body fat is 25 percent would need 105 grams of high-quality protein. That's roughly four servings a day; the best sources are chicken or other lean meats, soy products, and eggs.
Ready to turn yourself into a lean, mean, calorie-torching machine? Then go get pumped!
Sunday, October 2, 2011
Out of shape? Get back on the saddle!
I’ll bet that each and every one of you has at some point thought, “Man, I am so out of shape. I’ll never be able to bounce back.”
Perhaps you’ve never been in great shape and now you’re considering any efforts toward that goal mission impossible. Or you could have been in terrific shape at some point and then boom — life happens and you feel like you’ve taken 20 steps backwards.
Either way, you’re looking to change things up and dream of hopping into that ship-shape saddle and trotting off into a world of looking and feeling great.
Folks, this is all about regrouping. I’m here to tell you we have some wonderful mentors from whom we can learn lots about turning it around in our lives when all hell breaks loose.
Adapt and Adjust to Life’s Twists and Turns.
Charles Darwin’s statement "it isn’t the strong or smart who survive, but instead, it is those who can adapt to life’s stresses who live." At the very core of survival is your ability to adapt and adjust to whatever tries to smack you down. Whether you were once athletic and then let it go, or you’ve never been in terrific shape, look at your life and figure out mini-strategies to adapt and adjust. Low on funds? Walk outdoors instead of on a health club treadmill. It’s never easy, but it’s always possible. Every day, hone your adapt and adjust skills. They’ll save your life.
Whatever happens in life doesn’t define you.
Whether it’s a medical condition, a physical disability, financial stresses, work, or personal challenges, don’t let the speed bump consume you. Stand up and take a long deep breath and say, “Nothing will ever touch my heart and soul, my inner core.”
Then make a plan and strategy to navigate your stress every inch of the way while also caring for yourself. Stop plowing through piles of pizzas when you’re feeling hopeless, and pick yourself up right now and take control of your life and your destiny.
Don’t just survive. Thrive. Live, laugh, love.
Those are the words by cancer survivor, Michelle Conley. She wanted to show herself that by laughing and loving, she could live life large. She’s a thriver, and she teaches all of us that the goal is not to eke out a joyless, unfulfilled existence, but instead to pull yourself up by your own bootstraps and slug it out to reach your goal.
Keep Your Eyes on the Goal.
People, spend most of their time regretting their past actions and dwelling on their current state of overweight and lack of fitness, wallowing in hopelessness, helplessness, and defeat. We shall have none of that!
Sit down and create a blueprint for how you want to take the small steps toward getting in shape. You know my rant and rave. Look at every aspect of how, where, and with whom you live and work and begin to make changes that will allow you to get healthy.
Know your goal and keep yourself focused on the achievement. Use goals like: de-clutter the house, throw out junk food while cleaning the fridge, sign up for the walk/run for charity and begin to train, volunteer to help others at a nonprofit, reorganize your desk.
Notice that each of these objectives requires you to get up, stay vertical, and move around. What a win-win. You’ll have a clean space to get allow you to pursue your healthy living goal. And you’ll be cooking calories along the way. Then click onto the WebMD Food and Fitness Planner and let’s realize your healthy body goal.
Come on. Stand up tall and take command of your life right now. Choose to live. Get off the couch and hop right into that ship-shape saddle and ride away laughing, loving, and living.
Perhaps you’ve never been in great shape and now you’re considering any efforts toward that goal mission impossible. Or you could have been in terrific shape at some point and then boom — life happens and you feel like you’ve taken 20 steps backwards.
Either way, you’re looking to change things up and dream of hopping into that ship-shape saddle and trotting off into a world of looking and feeling great.
Folks, this is all about regrouping. I’m here to tell you we have some wonderful mentors from whom we can learn lots about turning it around in our lives when all hell breaks loose.
Adapt and Adjust to Life’s Twists and Turns.
Charles Darwin’s statement "it isn’t the strong or smart who survive, but instead, it is those who can adapt to life’s stresses who live." At the very core of survival is your ability to adapt and adjust to whatever tries to smack you down. Whether you were once athletic and then let it go, or you’ve never been in terrific shape, look at your life and figure out mini-strategies to adapt and adjust. Low on funds? Walk outdoors instead of on a health club treadmill. It’s never easy, but it’s always possible. Every day, hone your adapt and adjust skills. They’ll save your life.
Whatever happens in life doesn’t define you.
Whether it’s a medical condition, a physical disability, financial stresses, work, or personal challenges, don’t let the speed bump consume you. Stand up and take a long deep breath and say, “Nothing will ever touch my heart and soul, my inner core.”
Then make a plan and strategy to navigate your stress every inch of the way while also caring for yourself. Stop plowing through piles of pizzas when you’re feeling hopeless, and pick yourself up right now and take control of your life and your destiny.
Don’t just survive. Thrive. Live, laugh, love.
Those are the words by cancer survivor, Michelle Conley. She wanted to show herself that by laughing and loving, she could live life large. She’s a thriver, and she teaches all of us that the goal is not to eke out a joyless, unfulfilled existence, but instead to pull yourself up by your own bootstraps and slug it out to reach your goal.
Keep Your Eyes on the Goal.
People, spend most of their time regretting their past actions and dwelling on their current state of overweight and lack of fitness, wallowing in hopelessness, helplessness, and defeat. We shall have none of that!
Sit down and create a blueprint for how you want to take the small steps toward getting in shape. You know my rant and rave. Look at every aspect of how, where, and with whom you live and work and begin to make changes that will allow you to get healthy.
Know your goal and keep yourself focused on the achievement. Use goals like: de-clutter the house, throw out junk food while cleaning the fridge, sign up for the walk/run for charity and begin to train, volunteer to help others at a nonprofit, reorganize your desk.
Notice that each of these objectives requires you to get up, stay vertical, and move around. What a win-win. You’ll have a clean space to get allow you to pursue your healthy living goal. And you’ll be cooking calories along the way. Then click onto the WebMD Food and Fitness Planner and let’s realize your healthy body goal.
Come on. Stand up tall and take command of your life right now. Choose to live. Get off the couch and hop right into that ship-shape saddle and ride away laughing, loving, and living.
Saturday, October 1, 2011
Week Four Results!!
Well this week, not so fantastic for a lot of us, but keep an open mind to starting new again this week! Honestly, it is anyone's game at this point...those that have been losing may begin to even out and those who have started slow may gain momentum. Keep it coming, this pool is going to be a big one!! We are only four weeks in and already at $200!!
Even if you are not playing to win and just want the accountability, this is the time to make it happen...get your but moving baby and cut those calories!!
Total Pounds Lost = 12.2!! Pool Total = $200
Cheryl McClellan -0.4 - FF
Linda Bayliss -1.2
Sandy Bayliss - -0.4 - FF
Chelsey Best +1.8 - FF
Amy Walsh -0.8 - FF
Andy Walsh -.5 - FF
Jodi Beachy -0 - FF
Jenn Vaske - No Weigh In - FF
Angie Michel -1.2
Camille Opp -1.6
Erin Maxwell -1.8
Todd Maxwell -1.4
Tom Jackson -2.4
Lori Becker -0.6 - FF
Katrina Brown -1.4
Isiah McGee - No Weigh In - FF
Devin Rowling -1.3
Even if you are not playing to win and just want the accountability, this is the time to make it happen...get your but moving baby and cut those calories!!
Total Pounds Lost = 12.2!! Pool Total = $200
Cheryl McClellan -0.4 - FF
Linda Bayliss -1.2
Sandy Bayliss - -0.4 - FF
Chelsey Best +1.8 - FF
Amy Walsh -0.8 - FF
Andy Walsh -.5 - FF
Jodi Beachy -0 - FF
Jenn Vaske - No Weigh In - FF
Angie Michel -1.2
Camille Opp -1.6
Erin Maxwell -1.8
Todd Maxwell -1.4
Tom Jackson -2.4
Lori Becker -0.6 - FF
Katrina Brown -1.4
Isiah McGee - No Weigh In - FF
Devin Rowling -1.3
Subscribe to:
Comments (Atom)