TIP OF THE DAY - FRIDAY NEW YEARS DAY 2010!!

HAPPY NEW YEAR!! Thank you all for your support, love, encouragement, and inspiration this past year. It has been great. Even if we didn't meet all our goals as long as we are still working on the weight loss challenge and are still trying that is really all that counts. As for the next year I plan on keeping on trying to lose the weight I need to. I hope you join me. Start today by setting some new or continuing goals for next year. Don't go over board. 4 or 5 goals set and striving for are plenty to start with. Again thanks for everything and:
HAPPY NEW YEAR.

TIP OF THE DAY - THURSDAY

SET REALISTIC GOALS. No one can expect to change a lifetime's worth of habits overnight. Select a few reasonable resolutions, and create an action plan to achieve them. HAPPY NEW YEAR!!
I have set my goals for 2010 and hope you have to. It is one of the best ways to get going on the new year.

TIP OF THE DAY - WEDNESDAY

GET SOME SUN. It will help improve your mood and energy levels throughout the stressful season. Open your shades during the day, sit near windows when indoors, and spend some time outside each day.
Good advice but it will be 3 months before the sun really shines in this town. "City of Sunshine" my butt.

TIP OF THE DAY - TUESDAY

EMBRACE THE SEASON. Instead of avoiding the cold and the snow, try a winter sport like ice skating, snowboarding, hockey, snow shoeing or sledding. Enjoy these opportunities while they last.
I tried this very tip this morning. I went for my 2 mile walk and the temperature outside was a brisk 25 degrees. It was COLD and there is nothing enjoyable about 25 degrees.

TIP OF THE DAY - MONDAY

DE-STRESS. You'll enjoy the holidays more if you're calm and relaxed. Make stress relief a priority by journaling, meditating, and exercising regularly. When things get hectic, take a step back and refocus on what matters most.
I wish this tip was for December 1st instead of December 27th. I worried about what goodies were going to be given out this year to family and friends until I made 6 different cookies and 6 different candies and with making so much there was lots left over that we just finished off. Not only was the stress not worth it but all the extras calories consumed and pound put on were not necessary. I feel like a slug who over stressed for an entire month.

TIP OF THE DAY - SUNDAY

DRINK WATER. Holiday beverages, from eggnog to champagne abound! But they also add empty calories to your diet. Stay hydrated by drinking water all day. At the party, alternate water with other beverages.
I know that last December I gave up all soda and did really good up until this Thanksgiving and I have been eating too many snacks and drinking lots and lots of soda. Not a happy camper when I get on the scale this coming Monday. YUCK.

TIP OF THE DAY - SATURDAY

REST UP. Don't skimp on sleep during the holidays--you'll only feel stressed out and run down. Plan your days so you can check off your to-do list and still make it to bed for 8 hours of shut eyes.
Wow with grandchildren we are thrilled with 5-6 hours sleep each night and there is no time for naps or exercise. I sure hope I don't put on too much weight. We will see come Monday. Try to get some sleep tonight.

TIP OF THE DAY - FRIDAY

MERRY CHRISTMAS...Just enjoy the day with family and friends and know that you are all loved very much.
Merry Christmas and we love you.

TIP OF THE DAY - THURSDAY CHRISTMAS EVE!

MAKE HEALTHY SUBSTITUTIONS. Try applesauce in place of oil, two egg whites, instead of one egg and skim milk in place of regular milk when baking. Look for ways to cut sugar and use whole grains too.
I have been doing this for months and Calvin still hasn't caught on so I can keep it up. The substitutions don't hurt him either as long as he doesn't know.

TIP OF THE DAY - WEDNESDAY

DOWNSIZE. You don't have to stay to the end of every party or attend every gathering. Look at your list of events and obligations and see where you can cut back on time, energy, and money.
We did this very thing this year. If we really didn't have to be someplace and didn't really want to attend we just stayed. Obligations we did of course meet but many extras were just that and we skipped them. It was great and saved some money.

TIP OF THE DAY - TUESDAY

USE A SMALLER PLATE. Make just one trip to the food table, and fill only a salad-sized plate with your favorites. This helps keep portions under control.
I love this tip and I have been using a smaller plate since last spring and you really do think you are eating more because of the plate size. Try it and see.

TIP OF THE DAY - MONDAY

GIVE BACK. Too often we focus on ourselves, but the holidays provide ample opportunities to give back. Whether you donate your money or your time, don't forget about those in need.
Enough said.

TIP OF THE DAY - SUNDAY

DON'T SKIP MEALS. If you eat healthy foods at regular intervals throughout the day, you're much less likely to overeat at a party.
I have a terrible problem with this one. If I get busy on a project I just don't think to stop and eat anything then when I finally realize I am hungry I either eat too much or the wrong foods, so I am going to work on this more.

TIP OF THE DAY - SATURDAY

TINY SIZE IT. Cut calories by cutting portion sizes. Cut pie into 10 slices not 6 or 8. Cut brownies and cakes into bite size pieces, and cake smaller cookies and mini muffins.
Boy this makes perfect sense, so why haven't I thought of this before. I bought a cookie scoop at Michael's and I just love it. The cookies are smaller and tend to turn out better since they are all the same size. Best $3.00 I ever spent on myself.

TIP OF THE DAY - FRIDAY

START A NEW TRADITION. Focus on fun activities, not food. Take a walk to see the neighborhood decorations, sing some holiday carols, see a play or volunteer to help those in need.
This sounds like a good tip but usually after these suggested activities, it is cold outside and everyone comes home to hot chocolate and "LOTS OF COOKIES". Not sure this would work.

TIP OF THE DAY - THURSDAY

JUST SAY NO. Just because everyone is eating does not mean that you have to. Choosing smaller portions shouldn't offend a host, but sometimes it may be necessary to decline.
I will let you know how this tip works. At our meeting in 1 hour there will be 6 of us ladies here to plan next year's calendar. Everyone is bringing a plate of cookies and I have 6 different cookies. To go along with this we will have hot chocolate. I don't know. I am going to try and I will see how many calories I have left to use but we will see. This is my big test.

TIP OF THE DAY - WEDNESDAY

STAY POSITIVE. Everyone makes mistakes, so there will be times when even the most disciplined person overeats or skips a workout. Don't worry--just get back on track. Staying positive is half the battle.
I think this is the perfect tip for the next couple of weeks. I have been making candies and cookies for 2 days now and will finish up tomorrow afternoon, and I have been pretty good. I am staying under in my calories but I haven't had many healthy foods today. I have to be careful.

TIP OF THE DAY - TUESDAY

BRING A HEALTHY DISH. when attending a party, cook a healthy low-cal dish to share. This way, you'll have at least one healthy option when you're there.
Another thought is that if you take a low-calorie healthy dish you will be the only one eating it so you will have plenty of left overs to take home, so don't make to large of a dish.

TIP OF THE DAY - MONDAY AND 500TH POST!!!

SWEAT MORE. Some research shows that adding just 10 more minutes of intense exercise to your usual workout can stave off holiday weight gain.
Some days I think I am doing good just to exercise the 30 minutes I am doing now. I am not sure another 10 minutes is something I am in favor of. Maybe after the holidays I will find I need that 10 minutes but I am just getting use to the program I am doing this week to try something different.

TIP OF THE DAY - SUNDAY

STOP WHEN FULL. Shopping on an empty stomach can lead to overeating on the unhealthy food court fare. Also stash some emergency healthy snacks in your car or purse. Try nuts, whole grain crackers, and dried fruit.
This really makes lots of sense. I think the hardest part of staying away from food courts would be all the great smells. We are lucky here in that we have no malls therefore we have no food courts.

TIP OF THE DAY - SATURDAY

WASH YOUR HANDS. The holiday season coincides with cold and flu season. Keep germs at by by washing your hands will after shopping, visiting and more. No one wants sickness to interfere with their fun.
DUH! What has this to do with dieting and exercise...I have no clue but go wash your hands anyway.

CHRISTMAS WISHES!!!

LET'S SENT CHRISTMAS WISHES ON THE BLOG...Once you have your tree up PLEASE take a picture of yourself, yes I mean have someone else take it, and send it on to me. I will add it to the blog page and we will see if we can get one from everyone. Liisa this means Angela too, Joleane this means your sister Sarah too, and of course this means Laurie too. This should give us at least a dozen Christmas photos and trees to enjoy. Thanks for your help.

HOW DID WE DO THAT FIRST WEEK OF DECEMBER?

WELL IT IS DECEMBER. The last month of the year. We all had such high hopes. I know I wanted to lose 130 plus pounds in 2009. It did not take me long or many trips to the doctor to learn that was an unrealistic goal. So I changed my goal to dropping just 80 pounds in 2009. We are left with just a few weeks left. How are we doing? Here are the results for the first week of December.

Liisa added 1 pound.
Becky added 2 pounds.
Yvonne stayed the same.
Joleane lost 1/2 pound.

AND SARAH lost a whopping 5.5 pounds. That is so great.

Now that time is running out for the year I am really going to be careful of what I eat and I am going to budget any goodies into my calories for the day. I want to end the year on a high note or a loss. How about you?

TIP OF THE DAY - FRIDAY

ENJOY A PRE PARTY SNACK. If you arrive famished, you are more likely to devour too much of the wrong things. try a combination of fiber, protein and healthy fats for more filling power.
I wish I had done this tip before I went to the Relief Society Christmas Dinner this evening. I skipped my dinner and afternoon snack so I could eat. I am not sure how many calories I ate yet, I haven't written them out. I did not over eat but it sure would have been easy too. I was starving.

TIP OF THE DAY - THURSDAY

WALK MORE. Keep a brisk walking pace while you do your holiday shopping. Instead of wasting time looking for a closer parking spot, take a far-away one to increase your activity (and save time).
I both agree and disagree with this. We have had a week where our highs are below the freezing level and mornings below zero. I don't even go out if I don't have to much less walk more than is necessary. It is just too cold.

SO...HOW DID WE DO IN NOVEMBER?

IT SEEMS SOME HAVE DECIDED NOT TO WEIGH IN EACH WEEK AND THAT IS OKAY. We started off 2009 with everyone weighing in each week and more than the weight loss or gain it was a way to "just check in" but as the year is winding down we aren't hearing from many of you. Can I just say, "I DON'T CARE IF YOU ARE DIETING, EXERCISING, OR ANYTHING ELSE THAT MIGHT GO WITH OUR WEIGHT LOSS CHALLENGE" I would love to hear from you each week anyway. I just love knowing how my daughters and sisters are all doing each week. It could be my age or it just might be that I am nosey. Either way PLEASE check in with me each week. I love hearing from you. So here is how we did the last week of November and for the month.
Liisa lost 1 pound that week for a total loss for November of 2 pounds.
Sarah lost 1/2 pound for a total loss for November of 2 pounds.
Becky was ups and down all month with a total gain of 2 pounds thanks to Thanksgiving and all the goodies that go with that holiday.
Joleane like Becky was all over and ended with a gain of 1 1/2 pounds. With all the painting and cleaning she is doing this week and last she is back on track for December. Way to stick with it sweetie.
Yvonne managed to only put on 2 pounds over Thanksgiving but gratefully still lost a total of 2 1/2 pounds for the month.
I love the fact that this is a new month but am also very nervous about this holiday season and all the goodies available.

TIP OF THE DAY - WEDNESDAY

THINK BEFORE YOU BITE. Before you try every irresistible food that crosses your path, think first. How will you feel after you eat them? Is the taste really worth it? Could you enjoy just a small taste of it now?
Okay this is a good tip too. I learned last year by repeating to myself a hundred times or more a day, "If I can diet through the Christmas Holiday, I can make it through the next year." Yes, it was hard work. Yes, it was hard to say no thank you to all the Christmas candies, cookies and baked goods that came into our home from family and friends. Yes, I was grumpy through most of the holidays. Yes, I wondered if it was worth it, and, Yes I wanted to give up and just quit and enjoy just one more Christmas cookie and then start the New Year dieting and being good. But for some reason I didn't and believe it or not I am glad I didn't. You can pass up all the Christmas food and just feel good about it. I am not saying I won't have a taste or two but I will make sure that whatever I eat will be part of my day's calories and not added to them.-

TIP OF THE DAY - TUESDAY

STAY ORGANIZED Keep a running list of errands, groceries, and gifts, and make a plan to finish as many things in as few trips as possible. You'll save time, gas, and your own sanity.
GREAT TIP!!! Everyone who knows me knows I hate things that are disorganized. They just drive me nuts. I want EVERYTHING I do to be done in an organized manner and all my craft projects are organized with everything I need in a tub or basket ready for me when I need it. I am one who can't function when things are disorganized.

TIP OF THE DAY - MONDAY

BUDGET WISELY. Watch your food intake during the day if you're going to a party that night. Make healthy, filling choices beforehand, budgeting a few more calories to account for the party fare.
Boy this tip comes just in time. We are having the Relief Society Christmas Dinner this coming Thursday and the dessert this year is going to be chocolate rolls or yule logs with ice cream. I have never tasted a yule log and I want to so for Wednesday's dinner and all day Thursday I will eat fruit and vegetables to save my calories for the yule log. I just hope it is as good as everyone says. We will see.

TIP OF THE DAY - SUNDAY

FOCUS ON PEOPLE. Too often, food takes center stage of our holiday gatherings. Instead, focus on your loved ones, activities, and other traditions that make the holidays meaningful.
I love this tip. There is nothing better for one's self esteem or to make someone feel good than to have family around. When I think none of my children or grandchildren are going to be around for the Christmas holidays I get so depressed and sad I don't recognize myself. I don't know why either, I am thrilled that my children are grown and have children of their own and that they are doing well and have their own family traditions but I can't help being sad and lonely. Well enough of the self pity. This is a great tip. Enjoy all gatherings with family and don't center it around food. It isn't necessary.

NEW FESTIVE LOOK TO THE BLOG...

WOW! ISN'T THIS A GREAT NEW LOOK TO THE BLOG? I am assuming that Laurie did this for us. I just love this new look. It just screams "MERRY CHRISTMAS" so let me be the first, no the second to wish you all a "MERRY CHRISTMAS" from Calvin and I and this blog. Wow I am really going to love this Christmas season, and no stressing!
Yeah right.

TIP OF THE DAY - SATURDAY

TRY HEALTHIER RECIPES. When treats are in the house, more of the dessert usually ends up in your belly than in your guests. So keep low fat, low-calorie recipes and foods on hand.
I have in the past made lots and lots of cookies and candies. One year I made more than 60 dozen cookies plus a dozen different candies. They were great but I did eat an awful lot of them. This year I am going to make just 2 treats. I am going to make some cake balls and a batch of oreo balls. I am going to give them all away, well 99% of them anyway. Remember you are not the only one trying to watch what they eat this time of year.

TIP OF THE DAY - FRIDAY

SPLURGE WISELY. The holidays only come once a year, but the parties, events, and gifts of food never seem to end! Decide ahead of time which ones are really worth splurging for, and leave the other food on the table.
An extra little tip from me to add to this. DON'T tell yourself you will just taste each one or just have one cookie or a very small piece of cake. History proves, "THIS NEVER WORKS!"

TIP OF THE DAY - THURSDAY

STAY ACTIVE. Don't mistake being "busy" for being "active". You still need to exercise at least 30 minutes each day. Break it up into a few smaller sessions throughout the day if you're pressed for time.
This is a great tip for all through the year. We often get busy with day to day events and think that since we were busy that should take the place of exercising and I guess according to this tip that being busy does not count as exercising. Makes sense.

TIP OF THE DAY - WEDNESDAY

TAKE INVENTORY. Identify all the situations (office parties, mall food courts, family gatherings) that make it difficult for you to eat healthy during the holiday season. Make a plan for staying on track in every situation.
Make a plan for anything or situation that may come up this next month. Play the game, "what if", what if I am so busy at work I don't get a lunch, can I eat more at dinner? what if we have a snow day and I can't get to the store for healthy snacks, or what if it is a red day and we can't use the wood stove, like today, it is just too cold to do anything but eat, hot foods and sit bundled up in a blanket. I need to be better prepared for days like this. Are you ready for winter and weather changes not planned on or prepared for.

NEW MONTH...NEW THEME

31 DAYS TO HEALTHIER HOLIDAYS. Gathering with close friends and family members during the holidays creates lasting joy and memories, But with so many parties, celebrations and errands to run, it can be hard to keep up with your healthy lifestyle! Here are 31 daily tips that will help you make healthy choices throughout the holiday season.
Here is hoping these tips help us all make it through the Christmas season without gaining too much weight.

TIP OF THE DAY - TUESDAY

ASK FOR HELP...If you need it, ask for help. If you feel unhappy most of the time, talk to a therapist, career counselor, or spiritual advisor to help you find what makes you happy.
If you get discouraged or frustrated with your diet and exercise program talk to someone and sometimes just talking to a friend will help you clear your head and put things into perspective. It is so easy to get discouraged but the real problems start if that discouragement makes you give up, so discouraged? Call a friend, or a sister and you can always send emails. We are all here for each other.

TIP OF THE DAY - MONDAY

LAUGH OUT LOUD. Visit a comedy club or watch a funny show. Laughing makes you feel good, so make time for fun and humor every day.
I love this tip. Watch children, your own, your grandchildren or some one Else's children in the grocery store. They really are cute and funny. I also enjoy laughing at the half hour mindless sitcoms on TV when Calvin is gone. I think they are funny and stupid but I don't have to think real hard to watch them.

TIP OF THE DAY - SUNDAY

MAKE A DONATION! Clear the clutter in your home and give all those "extras" you don't use to someone who needs them. By downsizing, organizing and giving, you'll help yourself and others at the same time.
I don't know about anyone else, but I love cleaning, painting, and organizing EVERYTHING, it does not matter if it is just a closet or an entire room. I just love the freshness of the room or closet or drawer. It's great and it takes work which means a little extra exercising.

TIP OF THE DAY - SATURDAY

DON'T SWEAT THE SMALL STUFF. Okay so we had an off weekend. It is a holiday. IF you added a couple of pounds this weekend, don't beat yourself up or give up. JUST get back on track. Adding a pound this weekend could be from not moving enough or simply being too busy with family and friends to really count points or calories. It happens to everyone, just shake it off and get going again. Remember it is the big picture not just a single back step.
I think I am preparing myself for Monday's weigh in. We will see.

TIP OF THE DAY - FRIDAY HAPPY SHOPPING

DO YOUR BEST. Your accomplishments are important and deserve recognition, so be proud of a job well done. Mastering skills and meeting goals can increase your own self-esteem, and self worth.
One more thing to remember each time you reach a goal it motivates you to keep going so remember baby steps a little goals will help us lose the weight we need and want to.

TIP OF THE DAY - THURSDAY HAPPY THANKSGIVING

CONNECT WITH YOUR FAMILY. Make time for your loved ones, partner, children and grandchildren each day. Reminisce, celebrate, and just have fun together! Enrich your life with family memories for greater purpose and satisfaction.
I LOVE THIS TIP and of course it is perfect for Thanksgiving, a day to truly be grateful for our blessings. I count all of you as some of my choicest blessings and I love you all.

TIP OF THE DAY - WEDNESDAY

CREATE A MANTRA. Does a particular word, phrase or quote make you feel better? Make it your mantra. Write it, think it, and repeat it any time you need a little perspective or a pick me up.
I have heard this before and I have thought a lot about a mantra for me. I think mine would have to be, "If it is to be, it's up to me." I have all the support and love and encouragement I could want from Calvin, family, and friends, but the truth is I spend 98% of my time alone. It is up to me if I exercise, go for a walk, eat sweets, or just eat too much. No one is around to babysit or monitor me, therefore if I want to lose weight I have to do it. No one can make me, so I repeat my phrase several times a day and it seems to work. Of course thinking about all the family and friends who love and support me sure helps too. So a BIG THANK YOU TO ALL OF YOU!

TIP OF THE DAY - TUESDAY

JUST SAY NO! If you are already over worked and overstressed and over scheduled, don't take on more tasks in order to please others. You have to remember to please yourself too.
It has been said before but needs to be repeated, "If you don't take care of yourself who will.
I have no problem saying no. I just don't do it.

LET'S TAKE A LOOK AT THE GOALS WE SET BACK IN SEPTEMBER!

HOW DID YOU DO? DID YOU MAKE YOUR GOALS? IS IT TIME TO SET A NEW GOAL?
Last September I asked everyone to set 3 goals, do you remember? We were to set a goal to reach in the month of September, a goal to meet by the time we got together in October and a goal to reach by January first 2010. Take a look at the goals and see how we did. Send me a note and let us know how you did. PLEASE...
*Remember you can change only your goals but can influence other's goals.

Renee.
My next next 3 --
1) My Next Goal - is getting Chelsea's fall term classes locked in.
2) By October 17th - Have every one settle/unpacked in their new room assignments.
(Gabe, Ashley and Josslyn are moving back in)
3) By New Years - be less than 200lbs.

Liisa. -
1) I want to be down 30 lbs by my Weight Watchers weigh in on 9/23. That's about 3 weeks and right now I am down 27.4 so I need to shed another 2 1/2 lbs.
2) By October 17 I want to have exercised 40 more times.
3) By 12/31/09 I want to be walking 7 miles vs. the 5 I do now when I walk.

Becky
1) Lose 5 more pounds before 10/17/09 (everyone be sure to set that day aside for meeting here in Portland).
2) Start drinking more water (right now its at about 2 glasses a day).
3) Exercise 6 days a week (even when Rita is not available).

Sarah
1) My next goal is to re-introduce exercise/walking into my life.
2) By Oct 17 I want to hit the 10 pounds mark and stay under it.
3) By year end I want to be needing new clothes cuz even the ones I have waiting to be worn are too big!

Elizabeth
1) My next goal is to drink all 8 glasses of water each day.
2) By Oct 17 I want to be exercising every day.
3) By year end I want to be at my goal weight.

Joleane
1) My next goal is... to lose half a pound by Monday, Sept. 14. (I have weekly goals to reach that coincide with our weekly weigh-ins).
2) By October 17th I want to... celebrate Logan being settled in Kindergarten and doing well, Taylor being settled in Preschool and doing well, James done with his entrance exam to optometry school, and myself having actually ran an entire 5K (my goal since Jan.)
3) By New Year's Day I want to... have lost a total of 45 pounds (and be only another 1 &1/2 months from my end goal)!

Yvonne
1) My next goal is to reach the 70 pounds loss goal
2) By October 17th I want to be able to tell you all I have lost 75 pounds
3) By New Years Day I want to have lost 80 in 2009

I have added to mine but without numbers. It is making me work more. By October 17th I want that recliner in the front room finished, new curtains in the kitchen and living room, recover my kitchen chairs, paint and redo the big bathroom, clean the princess room and CLEAN MY CRAP (CRAFT) ROOM!!!. I have a great start but still a long way to go. We will see how we all did in October. Just 5 weeks.

I did reach all my goals which is AMAZING! I got my reward of a new laptop. Calvin really wants me to keep this up so my rewards are GREAT! I am now down 84 1/2 pounds so now my new goal is to be down another 5 1/2 (or 90) pounds by the end of the year. This will be much harder with all the holiday food and goodies. As for my non number goals, I did finished the red chair, made red curtains for the living room and kitchen, did paint and redo the big bathroom, which I love. It is bright and Yellow and both the princess room and craft room are clean and ready for company. I have in the last few weeks bought some furniture from an elderly lady in the ward who has moved into assisted living and so the red does not go so I have painted my red accent wall in the living room and made new curtains for the living room and kitchen, AGAIN, this time in blue and recovered the kitchen chairs. I also recovered 8 pillows that were new and red and made 2 more big floor pillows for kids. I still have to do a little painting in the kitchen, to get rid of some red but I will do that today and tomorrow while Calvin is gone.

TIP OF THE DAY - MONDAY

SPEND TIME OUTSIDE. Getting closer to nature can help you feel more connected to the world at large. Spend time outside today walking, biking, picnicking, or raking leaves, or planting a tree.
This was Friday's tip wasn't it? Oh well go for a walk today or better yet,
GO TAKE A HIKE!"

TIP OF THE DAY - SUNDAY

MAINTAIN YOUR HEALTH. The healthier you are the more likely you are to be happy. eating right, exercising, getting preventive care, and reducing stress level can all enhance health and happiness.
Well I am not sure this is a tip or just common sense.

TIP OF THE DAY - SATURDAY

GET SOME SUN!! Sunlight improves your mood and can help prevent the onset of seasonal depression. Don't forget the SPF!
This tip makes sense. I know it is so much easier for me to go for a walk for 40 minutes rather than do an exercise program for 30 minutes. I love the exercise program but I just really enjoy my walks and feel so much better after walking. I hear the weather is going to be nice and I should get a full week of walks in. Try a walk around the block and I promise you will feel better which means you will be healthier and happier.

HAPPY BIRTHDAY TIMES TWO!!!

HAPPY BIRTHDAY TO YOU
HAPPY BIRTHDAY TO YOU
HAPPY BIRTHDAY DEAR RENEE
HAPPY BIRTHDAY TO YOU!
AND
HAPPY HAPPY BIRTHDAY LAURIE DEAR
HAPPY DAYS WILL COME TO YOU ALL YEAR
IF I HAD ONE WISH THEN IT WOULD BE
A HAPPY HAPPY BIRTHDAY TO YOU FROM ME!

I hope both you YOUNG ladies have a great
and very special day.

TIP OF THE DAY - FRIDAY

BEAT STRESS... Life's difficulties can take a toll on your mood. But stress busters like exercising, talking to a friend, and journaling can help clear your head and calm you down.
I think it is impossible to NOT have stress in one's life. We just learned today that Calvin is going to a 4 day work week. How cool. That means he has three days off every week. Cool huh. Oh yeah, he is also getting a 20% wage cut starting December 1st. We are blessed in that we have no more car or house payments so we should be fine. We expected this so we have been making preparations for such an event, but most of the fellows that Calvin works with are living month to month and this will really hurt them and they are very stressed out. You can't avoid stress in your life but you can learn how to handle it and look on the positive side as always.

TIP OF THE DAY - THURSDAY

HELP OTHERS!! Sharing your time or talents with the less fortunate can help you appreciate how much you truly have and feel better about your circumstances.
I don't think you need to go work in a soup kitchen to serve others. I don't mean to say that working and serving others in a soup kitchen is wrong, I simply mean that serving others can take place in your own neighborhood, church, or even family. I was having some emotional problems a few weeks back and just could not seem to get myself together. I cried all the time. I can't really explain what was going on because I am still not sure myself. I was kind of in a dark fog and just felt lost if that makes sense. What I finally did was asked Calvin and our home teacher to give me a priesthood blessing. They did. During the blessing I was counseled to spend time in the service of others. I have never received that kind of council before and it has stayed with me. I have tried to find someway to give service everyday. I don't always succeed and sometimes it is just a phone call to one of the elderly sisters in the ward or maybe sending a thank you card to someone who has taught a good lesson or given a talk. I am trying to do something everyday for someone else. I have found that the more I do for others the better I feel. The happier I feel. I am grateful for that blessing and for the council.
START TODAY AND SERVE OTHERS.

TIP OF THE DAY - WEDNESDAY

FORGIVE AND FORGET! Refusing to forgive fosters anger and resentment, which makes
your own life miserable. Let go and put your energy into something positive so that you can be happier.
I have a hard time staying mad at anyone now a days. I can't even stay mad at Calvin anymore, of course Calvin and I have not had a fight for years but I remember being mad at him for days and he never even knew I was mad. The only person upset and miserable was me. If you are mad or upset with someone, trust me when I say,
"Just let it go". You will be much happier and when you are happy you are more likely to want to diet, exercise and do those things that are best for you.

TIP OF THE DAY - TUESDAY

PLAY WITH YOUR PET! Simply petting an animal can decrease anxiety, depression, and blood pressure. So give your pet a little extra attention and you'll increase your own calmness and pleasure.
Okay I don't have any pets but I am willing to get a new stuffed animal if you think that would work.

PICTURES FROM OUR LAST LUNCHEON!

Here are a few pictures from last month when we all met in Portland. I think it will be easy to know who is in the pictures so I really don't need to say anything more. If you have any pictures be sure and share them here as well.

TIP OF THE DAY - MONDAY

DON"T COMPARE YOURSELF TO OTHERS. Happy people judge themselves by their own yardstick, never against what others do or have. Keep up with yourself-not the Joneses.
I really agree with this. I never saw much use in "wishing" away your life. "LIFE HAPPENS" and it is all up to you as to what you make of your life with what you have and wishing you were skinnier, or richer, or healthier, or smarter will not do you any good unless you are ready to make some changes with the work that is needed to change. That is my opinion anyway.

IT'S ALL IN HOW YOU LOOK AT IT!

I NEVER THOUGHT IT WOULD HAPPEN. After talking to Elizabeth on Thursday evening and Calvin Friday morning, I decided I needed a pair of pants to wear to a Super Saturday, craft day at church this morning. So, we headed out to walmart. I did not want to spend much money on them thinking they would become too big before I can wear them out. Elizabeth suggested I look for a pair of black pants, since that is so slimming. I found a pair and tried them on and they fit, without laying down to zip them up. I was feeling pretty good and left with the pants but not sure I had the nerve to wear them, after all I have not wore a pair of pants for 35 years or more. I got them out this morning and got dressed. If truth be told, I did take a pair of flip flops and a denim dress with me just in case I chickened out and wanted to change mid morning. But to my surprise I wore those black jeans and my Oregon Duck Football shirt all day. I was told by lots and lots of ladies how great I looked and how impressed they were with the amount of weight I have lost this year. It was GREAT hearing all the wonderful things the ladies had to say. It really boosted my self esteem. After a great day like this you would think I was on top of the world, but when I got home and looked in the mirror instead of saying, "WOW! I am doing great, I have lost 82 pounds" I looked in the mirror and said, "WOW! I need to lose 50 pounds. My self esteem took a direct hit after that comment. The point is BE POSITIVE! We are all doing GREAT, yes it is hard, yes it is slow going, but the weight is coming off and will continue to come off as long as we keep trying. I know we can do it. Don't give up. May I suggest you take another picture of yourself and look at it and tell yourself just how good you are doing. Think about where you were 11 months ago. Even if you lost only a pound or two it is still a pound or two so be proud of your progress.

TIP OF THE DAY - SUNDAY

EXERCISE REGULARLY. Physical activity produces "feel good chemicals" in the brain, which promotes satisfaction and well-being. Aim for at least 30 minutes of exercise, most days of the week.
It just isn't the same for me, exercising in the house instead of going on my walk, I must admit I really prefer the outdoors. I am hoping that the weather warms up some for the next couple of weeks so I can get back outside. I have missed it this week.

TIP OF THE DAY - SATURDAY

BE OPTIMISTIC. A positive outlook is associated with better health, a longer life, and greater joy. When you look to the bright side and believe people are good, you directly increase your own happiness.

TIP OF THE DAY - FRIDAY

EAT CHOCOLATE. Dark chocolate is healthy in moderation, but it can also increase well-being and boost your mood. Savor a small piece to satisfy that craving.
I waited till the end of the day to put this on on here so we would not all eat chocolate all day and blame me.

TIP OF THE DAY - THURSDAY

START A JOURNAL. Use it to record positive experiences and things you are thankful for. Read your own words during times when you feel down to remember how fortunate you truly are.
I used to think this was hooey but I started writing in a journal when I started dieting and I really enjoy it. Have family and friends leave notes throughout the journal BEFORE you start writing in is as well, then when you come to their page you will remember past good time and it will just make you smile and feel good. Just give it a try, it is surprising how good it makes you feel.

TIP OF THE DAY - WEDNESDAY

SIMPLIFY YOUR LIFE... Unburden yourself of possessions that lock you in the "rat race" of earning more money to pay for more things you don't really need. Spend time and resources on things that add real meaning to your life. I am not sure what the folks at sparkpeople mean by this tip, but I am taking it to mean that we should cut back on the extras" in our life such as boats, vacations, ATVs and that type of thing that brings stress and yet another payment. With the economy the way it is this is just common sense. I know the only thing we have "extras" is the bills.

TIP OF THE DAY - TUESDAY

SAVOR EVERY BITE. Eat in a calm environment and use all of your senses to explore the texture, smell, appearance, and flavor of your food. You'll be more satisfied after every meal.
This makes sense but I know I eat to fast. I just figure the sooner I am done eating the sooner I can get on to doing something else and stop thinking I am food. Maybe if we took a little longer to eat a meal we would eat less. I am going to try it in the morning with breakfast.

TIP OF THE DAY - MONDAY

MAKE TIME FOR YOURSELF! Pursuing personal growth is just as important as spending time with others. Pencil in some "me" time, even if it is just a few minutes each day.
I love this tip. My "me" time is every morning when I go walking. I really enjoy that quiet peaceful time just for me. As women we spending taking care of everyone else that we forget about our self. If you don't put yourself first and take care of yourself, WHO WILL?

WEIGHT LOST IN OCTOBER

THANK GOODNESS OCTOBER IS OVER!!!
Everyone seemed to struggle in October. That is okay, we all struggle and as long as we don't give up that is what counts in the long run. Here is how we did:
Liisa put on 1 pound the last week in October for a total of 1 1/2 pounds lost
Angela only weighed in two weeks and she lost 1 pound for October
Sarah lost half a pound the last week in October for a total of a 2 pound gain for the month
Becky lost 1 pound the last week of October but sadly still had a gain of 3 pounds for the month of October.
Eileen and Linda did not check in during October. Hope everything is going okay for them both.
Renee stayed the same the last week of October for a total loss of 3 pounds.
Elizabeth was a world traveler in October and was unable to go on her evening walks and ended putting on 2 pounds in October.
Joleane lost a half pound that last week in October for a total loss of 2 and a half pound in October.
Yvonne lost 1 pound the last week of October and that gives her a total loss of 3 pounds.
I know November is going to be a much better month for all of us and since it is a month of thanksgiving let's be grateful for the progress we have made this year and just keep going.

HAPPY HAPPY BIRTHDAY TO LINDA!!

HAPPY BIRTHDAY TO YOU...
HAPPY BIRTHDAY TO YOU...
HAPPY BIRTHDAY DEAR LINDA,
HAPPY BIRTHDAY TO YOU.

This makes you what 30 now? Still a young whippersnapper.
Hope you have a great day.

TIP OF THE DAY - SUNDAY

SMILE!!! Grinning, even if you don't feel happy, releases serotonin in the brain, instantly lifts your mood and makes you feel better. Plus, smiling people are viewed as sincere, attractive, and sociable.
Smiling also makes people wonder what you are up to so that is a great reason to smile. If you don't have anything to smile about just think how nice it was just last month to see everyone at lunch. That makes me smile all the time.

TIP OF THE DAY - SATURDAY

FIND MEANINGFUL WORK. The nature of your job isn't as important as how you approach it. A positive attitude and a focus on the meaning behind your work make it more rewarding.
This is true about everything we do. I think that having a positive attitude helps lots with this dieting. I am now just beginning to feel like I can and will lose the weight I want to. But I still look in the mirror and see the same old me which Calvin says I'm crazy. I should be able to see how much I have lost. I can't but I know I am doing better and that alone makes my attitude more positive, which really helps.

TIP OF THE DAY - FRIDAY

TAKE ACTION... If you don't like your job or other life circumstances, make a plan and take charge. You create of your own reality, and you can change your life if you're unhappy. Start today.
With today's economy having a job is a real blessing. If you are unhappy at work look first inside yourself to see what you can do at work to be happy. I am not sure I agree with quiting job A without having job B. Maybe it is just our age but a paycheck is necessary and just as important is the medical insurance that comes with the job even if we pay it our self. This is of course just my personal opinion.

TIP OF THE DAY - THURSDAY

CULTIVATE FRIENDSHIPS. The happiest people spend the least time alone. Attend social gatherings, host a party, and call your close friends to catch up as often as possible.
I agree with this 100% and I think your children and siblings should be the first ones listed as friends. Another great thing about this blog. We seem to be keeping in touch better since we started this thing. I know I love hearing from you all both in emails and comments on here.

TIP OF THE DAY - WEDNESDAY

DEVELOP YOUR SPIRITUALITY. Research shows that people who are spiritual tend to be both happier and healthier than those who are not. Consider meditation, spiritual readings, prayer or other religious practice.
This seems like a strange tip to me. Not that I think religion is strange, as we all know I try to be a good person and serve the Lord, but I never thought it important in a dieting program. I do know that I could not have lost 79 pounds without the Lord's help and I am grateful for it I just thought this was a very personal and unusual tip from Sparkpeople.

TIP OF THE DAY - TUESDAY

GET PLENTY OF SLEEP. Keep a consistent sleep schedule and get 7-8 hours each night for more energy and less moodiness. This is great except it is after 11 an I know I will be up by 5 or 6 at the latest because I don't sleep good when Calvin is gone. I still like this tip. I just wish they encouraged us to take a nap during the day.

TIP OF THE DAY - MONDAY

NOVEMBER'S TIPS FROM SPARKPEOPLE ARE CALLED: 30 DAYS TO GREATER HAPPINESS
Start a hobby. People who engage in captivating activities are more satisfied with life. Lose yourself and your worries by sewing, writing, cooking or dancing. Cooking might not be a good choice especially if you like to bake. I love this tip. I want to do some sewing but can't get to the supplies because of the HUGH mess in the craft room. I plan on making this week the week of cleaning and organizing that room. If you don't know of a new hobby you want to start, get an old hobby out and get going again. I think the point is to keep your hands busy.

TIP OF THE DAY - SUNDAY

OCTOBER IS OVER!!! Not our best month. But, big deal, so what, who cares? Today starts a new month, a new week, and a new determination to do better. I don't think anyone did as well as they wanted, except maybe Renee, so let's just forget last month and start fresh today. The next couple of months are going to be stressful and busy and difficult for most dieters. Don't get discouraged or frustrated. We are here to support each other and we can make it through the holidays together.

TIP OF THE DAY - SATURDAY

HAPPY HALLOWEEN...MODERATION...
Just because it is a holiday it no excuse to overeat, especially with sweets. Just check out the calories or points in one little candy bar or 1 bag of candy corn. You need to remember to pace yourself. Tonight is for children and not the time to put back on all the pounds you have lost this year. There is still Thanksgiving, Christmas and New Years Eve parties to also partake of goodies. JUST BE CAREFUL!

I LEARNED SOMETHING ABOUT MYSELF TODAY...

I HAVE NO TASTE!!! I am teaching Relief Society this Sunday and whenever I teach or give a talk I wear my favorite red dress. I don't teach or talk that often so it is like just wearing the dress on special occasions. I love that dress. I mean I really love that dress. Now that I have lost over 75 pounds the dress doesn't fit right and I gave it to Renee. But now I have nothing to wear Sunday. I mentioned this to Calvin and he told me to take the Calelas card and buy myself a new dress. He loves those bonus points. I took off this morning to purchase the new duds. KLAMATH FALLS IS NOT THE PLACE TO SHOP. I tried Ross' and then K-Mart, Walmart, and NOTHING. I am in that odd stage. Too big for misses and too small for plus size dresses. I also learned that I have no taste. What I like would never fit or is to slutty (is that a word) or too fuddy duddy. I just have no idea where to shop or what to buy. I am going to go look at Fred Meyers and Kojo (which is a shop for plus size women) tomorrow and see what I can find. I think I am going to need to wait until next summer and then take someone with me to shop. How sad is that.

TIP OF THE DAY - FRIDAY

LEAD BY EXAMPLE. This may be the most effective way to teach anyone anything. Explain why you choose to order the garden burger and why you work out. Kids are like sponges for knowledge. This tip is not just for kids. I have been able to stick to this diet and exercise program for 10 months now because I have 6 sisters, 2 daughters, a daughter in law, a son and a terrific husband who not only encourage me, but who also are great examples. I have friends at church who ask how I am doing every week as well and they too are great examples. I am going to make it with all your help and that of the Lord. You all have no idea just what great examples you are to me and I thank you for all you are doing to help me.

TIP OF THE DAY - THURSDAY

CONSIDER UNCONVENTIONAL ACTIVITIES. Skateboarding, snowboarding, Tai chi and other pursuits might just be the thing to get your child involved in exercise. These all seem like spendy sports. What is wrong with track, basketball, soccer, football, wrestling and other sports offered through the schools. Even golf, swimming, bowling and tennis are now offered in most schools.

TIP OF THE DAY - WEDNESDAY

FOLLOW THE 80/20 RULE. Provide healthy food choices at home so that your kids are eating well about 80% of the time. Allot the other 20% of the time for foods. I wonder if that means we should eat out 20% of the time or if it means we can buy frozen chicken nuggets and fries for the fun foods at home?

THIS WON'T BE MY MOST POPULAR POST...SORRY

SURPRISINGLY HIGH-CALORIE HALLOWEEN TREATS!
Watch Out for These Sneaky Calories!
-- By Sarah Haan, Registered Dietitian
During Halloween, it seems like kids and adults alike care more about the candy than the costumes! Sure, most Halloween treats are tiny and portion-controlled, so they won't seriously hurt most people's weight-management goals. But Halloween marks the beginning of a two-month season packed with parties and desserts—that's the scary part!

Beyond the fun-size (and therefore calorie-controlled) candies, several Halloween treats are big calorie bombs. Be on the lookout for these surprisingly high-cal Halloween treats, which can add up fast if you let your guard down.

Pumpkin Flavored Baked Goods
Pumpkin itself is a healthful food. Plain pumpkin puree contains a dose of vitamin A and fiber for a small amount of calories. But pair it with sugar, cream cheese frosting, shortening and butter and you’ve got a high-cal treat dressed in a healthy-looking orange outfit. Restaurants and coffee shops are the biggest villains, promoting their pumpkin scones, muffins, donuts and breads, which can contain up to 630 calories per serving. Don't let "low-fat" versions trick your either; low-fat is not the same thing as low-calorie. Your best bet is to avoid all of these pumpkin treats, unless you look up the nutrition facts before you bite and decide that it can fit into your day. Homemade treats, frequents at parties and offices, aren't necessarily better either, so be careful!

TRICK: You can bake your own pumpkin treats using less sugar and fat, plus whole-grain goodness. Use a mini muffin tin to help with keep your portions in check and steer clear of these seasonal baked goods!
Food Item Calories Fat Sugars
Cheesecake Factory Pumpkin Pecan Cheesecake 1,079 * *
Cheesecake Factory Pumpkin Cheesecake 739 * *
Dunkin Donuts Pumpkin Muffin 630 28 g 50 g
Panera Bread Pumpkin Muffin 530 20 g 47 g
Bob Evans Pumpkin Pie 489 24 g 44 g
Starbucks Pumpkin Scone 480 17 g 43 g
Starbucks Pumpkin Cream Cheese Muffin 430 12 g 32 g
Starbucks Pumpkin Bread 320 12 g 32 g
Breuggers Pumpkin Bagel 310 2 g 12 g
Dunkin Donuts Pumpkin Donut 300 16 g 18 g
Panera Bread Pumpkin "Muffie" 270 10 g 24 g

Hot Seasonal Beverages
Sometimes there is nothing more enjoyable than sipping a hot drink on a crisp fall day. Many coffee joints offer special seasonal beverages during the holidays. While plain coffee is low-cal, seasonal lattes and drinks contain a lot of sugar, and most boast a heavy dose of cream, too. A medium pumpkin spice latte with whole milk is 410 calories at Starbucks, and its competitors don't do much better. As liquid calories do not aid in fullness or satiety, these calories probably are not worth it!

TRICK: Order a small beverage (if you must) and lighten the load by requesting fat free milk and holding any whipped topping. Freshly brewed chai tea can be a great alternative that is virtually calorie-free, but look out for blended drinks that are ready to serve; they often contain cream, syrups and lots of added sugar. Many coffeehouses use a sugar syrup as the base for their chai; ask that yours be made with real tea and no added sugar. Request hot water and a teabag of chai tea (black tea with spices) with some low-fat milk on the side. Watch out for these high-cal hot beverages!
Food Item Calories Fat Sugars
Starbucks Grande Pumpkin Spice Frappuccino Blended Crème (16 oz) 470 13 g 63 g
Starbucks Grande Pumpkin Spice Frappuccino Blended Coffee (16 oz) 400 15 g 53 g
Starbucks Grande Pumpkin Spice Latte (16 oz) 380 13 g 49 g
Panera Pumpkin Spice Latte (11 oz) 340 9 g 48 g
Dunkin Donuts Medium Pumpkin Latte (14 oz) 330 9 g 51 g
Dunkin Donuts Medium Pumpkin Coffee with Cream (14 oz) 250 9 g 36 g
Dunkin Donuts Medium Pumpkin Coffee (14 oz) 170 0 g 36 g

Caramel Apple Anything
Yes, it’s obvious. If you cover a healthy fruit with sugar, it becomes a less healthy choice. Simple caramel apples seem innocent, but they can pack 300 calories onto that little wooden stick. Pop extra sprinkles, candies or nuts onto the outside of the apple and it’ll amp the calorie level even further. It's also good practice to avoid caramel apple desserts and baked goods from most restaurants. Most don't even contain a single serving of fruit and more than their fair share of calories and fat (see chart below).

TRICK: Enjoy your apples by cutting them into wedges and dipping them into low fat caramel dip, fat free vanilla yogurt or peanut butter. The following high-cal treats are far from healthy.
Food Item Calories Fat Sugars
Bob Evans Stacked and Stuffed Roasted Caramel Apple Cream Hotcakes 1,387 54 g 107 g
Cheesecake Factory Dutch Apple Caramel Streusel Cheesecake 871 * *
Bob Evans Roasted Caramel Apple Stuffed French Toast 731 19 g 55 g
Starbucks Caramel Apple Spice drink (16 oz) 380 8 g 68 g
Bob Evans Roasted Caramel Apple Crepe 376 25 g 18 g
Cheesecake Factory Hot Caramel Apple Cider 372 * *
French Meadow Bakery Apple Caramel Cake 330 12 g 30 g

Chocolate Fun Size Candies
At an average of about 100 calories a pop, these popular fun-size treats can really add up! Sure they're smaller than a full size bar and offer built-in portion control, but how often do you stop after just one? It's far too easy to eat four of five "little" candies, thinking you're not doing much damage, but that can easily add up to 400 or 500 calories in a matter of minutes. The bars that hide the most calories are those that contain peanut butter, coconut, chocolate, caramel, and nuts.

TRICK: Start reading fun-size labels before throwing out the package so that you're not eating blindly; these calories do count. Figure out the best choice for you and stick with that particular treat. Fun-size peppermint patties and Twizzlers have about half of the calories of the average chocolate bar but keep in mind these can still add up!

The most important thing to remember during the Halloween season is to look under the mask is to think before you bite. Don't make excuses about desserts or baked treats being "healthful" just because apple or pumpkin is in the name, and monitor your intake of tiny-size treats, which can easily add up to BIG numbers of calories. Think about what these seasonal treats are doing for your body and put your label reading skills to work and stay in control of your choices.

I know this wasn't good news but it needed to be said. SORRY

TIP OF THE DAY - TUESDAY

MODEL RESPECT. Show appreciation of your own body type so your kids appreciate theirs. Don't let your kids overhear you complain about your thighs or lament about how much you overeat. Well this is too late for me since my children and grandchildren already know all about me and my struggles with this weight and my poor health.

WEIGNS IN FOR THE 3rd WEEK OF OCTOBER

NOT MANY LADIES WEIGHED IN LAST WEEK! NO I DON'T KNOW WHY. I am not sure why we are not weighing in each week. I know it keeps me going and honest if I have to report you all of you just how I am doing. Here are our numbers for last week.
Liisa lost 4.5 pounds. Way to go.
Becky gained 2 pounds. Something about cookies???
Yvonne lost 2 pounds. Big shock to me...
Joleane gained 1/2 pound. That was probably because of getting a new schedule with the kids and children and still finding time for herself.
Okay this is the last week of October so lets see some weigh ins for next week.

STOP YOUR BELLYACHING!

I WAS NEVER BOTHERED BY HEARTBURN...Until I turned 58 or 59 years old. Now it seems to be a constant concern. I know Linda suffers from GERD but it is probably under control more than mine. Here is an article that might give you something to think about no matter how often you suffer from heartburn.

Dietary Tips for Digestive Distress
-- By Tanya Jolliffe, Nutritionist
Diet and Lifestyle Habits to Stop Your Bellyaching

You're not doomed to suffer from digestive distress for the rest of your life. In addition to your doctor's advice, the following dietary and lifestyle changes can help prevent and control heartburn, indigestion, GERD and ulcers by decreasing gastric secretions and minimizing regurgitation.

Foods to Avoid
Although every person reacts to foods differently, it's a good idea to narrow down the foods that might cause you problems. Avoid or limit the following foods and beverages, which are known to cause irritation and spasms, until you can pinpoint your specific triggers:
• Alcohol
• Butter or margarine
• Caffeine-containing foods and beverages
• Carbonated beverages
• Chocolate and cocoa
• Citrus fruits and citrus juices
• Coffee (regular and decaf)
• Cream-based sauces
• Fatty meats
• Fried foods
• Garlic
• Gravy
• High-fat foods
• Mint flavors
• Nuts and nut butters (including peanut butter)
• Oils
• Onions
• Pastries
• Pepper
• Peppermint
• Salad dressings
• Spearmint
• Spicy foods
• Tomatoes and tomato products
• Vinegar
Tips for Meal Planning
Planning your meals and meal times can help prevent heartburn in the first place.
• Eat smaller, more frequent meals that are higher in protein, which helps keep acid levels more consistent.
• Drink fluids between meals, but limit beverages during meals since they may cause bloating.
• Avoid stressful situations at mealtimes. Eat in a calm, relaxed atmosphere making sure to eat slowly and chew your food completely.
• Attain and maintain a desirable weight. Excess weight puts pressure on the abdomen and internal organs and can lead to digestive problems.
• Remain upright (standing or sitting) for 30 minutes after eating. This helps relieve pressure.
• Stop eating several hours before bedtime. If you lie down or fall asleep soon after eating, you're more likely to suffer acid reflux.
Other Lifestyle Habits
These other tips will also help prevent digestive distress.
• Don't smoke. Smoking causes a host of serious diseases, but it also negatively affects your digestive system. Smoking is known to cause heartburn, peptic ulcers and other digestive distresses.
• Wear comfortable, loose-fitting clothing. Tight clothing and belts put pressure on the abdomen and increase reflux and discomfort.
• Elevate the head of your bed while sleeping.
• Ask your doctor about antacids. They can help increase pressure on the lower sphincter (a good thing!) and neutralize gastic contents. Always use as directed and with your doctor's approval.
• Don't exercise on a full stomach. Wait at least two hours between eating and exercising to prevent the exercise-induced heartburn.

TIP OF THE DAY - MONDAY

PROMOTE SPORTS...Team sports teach kids more than fitness-they improve motor skills, increase self-esteem, and foster cooperation and teamwork. Even non-competitive activities like dancing count.

TIP OF THE DAY - SUNDAY

TURN OFF THE TV... TV is bad for kids, according to scores of doctors and researchers. Limit TV time and encourage active pursuits instead. I think the key here is MODERATION! I love TV, especially when I am home alone in the evenings. I realize I am not a kid but I think all these tips this month are good for adults as well as children.

TIP OF THE DAY - SATURDAY

PACK A HEALTHY LUNCH...Many school cafeteria meals are high in saturated fat and cholesterol and too low in fiber-and nutrient-rich fruits, vegetables and whole grains. REMEMBER that while you are packing a healthy lunch for the children pack one for yourself. Not only is it going to be better for you, you will save money as well.

SQUEEZE YOUR STRESS AWAY!

EVERYTHING NEEDS A LITTLE SHAKE UP!
-- By Liz Noelcke, Staff Writer
You start a new diet. You see some fantastic results pretty quickly. The struggle, of course, is then maintaining this weight loss. Changing eating patterns for a short period is different than sustaining them. This is the area people seem to have the most problems with. Once frustration and boredom sets in, once dieters have reached that plateau, it becomes so easy to just give up in disappointment.

Dig Down Deep
When you are in a rut, don’t give up! That’s the worst thing you can do. Boredom might be leading you back towards your old habits, but fight back! What’s vital to overcoming this sense of apathy is to set goals. Not just in the beginning of your diet, but throughout it. Goals should be specific, yet flexible. They should allow for some minor setbacks, and yet encourage you to keep moving forward.

As an example, say your goal is to lose 50 pounds. Great! But how are you going to get there? Is it by eating a specific amount of calories? Perhaps by eating enough servings of fruits and vegetables? Are you going to try to work out a few times a week? Be accommodating to yourself. Realize that you are not perfect and you might splurge on something tasty every now and again. Don’t view this as diet failure.
Keep it Fresh
One of the biggest things that can be seen as contributing to diet boredom is a regimen that is so specific; it eliminates certain things from your diet, such as a low carbohydrate diet. These diets are not inherently bad, but it limits the variety of food options. So do your best to keep it fresh.

When struggles of tediousness come, counterattack! Change the types of food you eat. Don’t have the same dinners every week. Try new things out. It might take a little extra effort in the kitchen, but creativity in the kitchen can be fun. One way to do this is to splurge on a new healthy cookbook. Try out a new recipe once a week. Also, get your family involved in healthy cooking. Perhaps each family member can have a night of the week, not only to help cook, but to help pick out a recipe. You can also do a healthy recipe exchange with friends.

Above all else, a diet is nothing without combining other aspects of healthy living. Drink plenty of water, as always. This will keep you from munching throughout the day. Also, eat around 5-6 times a day, but in smaller portions. Finally, concentrate on fitness aspects as well. You won’t lose weight effectively if you do nothing to train your body. So, with your diet, you’ll be able to build some great healthy habits, but this can lead to plateaus. Add some spice to your diet and you’ll continue seeing success.

So take a ball with you in your purse or briefcase. When you’re talking on the phone at work, instead of doodling on that new proposal you just printed, distract your hands with a stress ball. Have a few minutes to kill? Squeeze away. Trying to stay awake in a meeting? You’d be surprised how effective these can be at boosting your attention level. And if you’re relaxing in front of the TV, why not use it then? Maybe even try one in each hand.

Next time you’re feeling overwhelmed at work or home, instead of losing your temper or breaking down in tears, take a second, take a few deep breaths and exercise with your stress ball. Use it each day as a stress management tool; it can go just about anywhere that you can.

Now I know this sounds strange but I am going to try it. I have had terrible heartburn everyday since my trip to Portland and thought several times it was a heart attack. The stress of that thought just aggravates the gerd or heartburn which causes more stress. I have spent lots of extra time in prayer and crying. The crying just makes things worse, but with the added pain comes added anxiety which scares me more as well. I went to the doctor today who is going to make my medicine which I went down to 1 pill a day for the gerd to 2 pills a day for a while until we get the gerd under control again. I am going to try to find a ball and try it. It sure couldn't hurt, excuse the pun.

TIP OF THE DAY - FRIDAY

GIVE PRAISE. HEALTHY CHANGES REQUIRE ACCLAIM! Celebrate good food choices, fitness improvements, and more with positive reinforcement. REMEMBER it is just as important to praise yourself as it is to praise your family. This Dieting challenge is HARD WORK, so be proud of what great progress you are making.

ARE YOU BORED WITH YOUR DIET?

Everything Needs a Little Shake-Up
-- By Liz Noelcke, Staff Writer
You start a new diet. You see some fantastic results pretty quickly. The struggle, of course, is then maintaining this weight loss. Changing eating patterns for a short period is different than sustaining them. This is the area people seem to have the most problems with. Once frustration and boredom sets in, once dieters have reached that plateau, it becomes so easy to just give up in disappointment.

Dig Down Deep
When you are in a rut, don’t give up! That’s the worst thing you can do. Boredom might be leading you back towards your old habits, but fight back! What’s vital to overcoming this sense of apathy is to set goals. Not just in the beginning of your diet, but throughout it. Goals should be specific, yet flexible. They should allow for some minor setbacks, and yet encourage you to keep moving forward.

As an example, say your goal is to lose 50 pounds. Great! But how are you going to get there? Is it by eating a specific amount of calories? Perhaps by eating enough servings of fruits and vegetables? Are you going to try to work out a few times a week? Be accommodating to yourself. Realize that you are not perfect and you might splurge on something tasty every now and again. Don’t view this as diet failure.
Keep it Fresh
One of the biggest things that can be seen as contributing to diet boredom is a regimen that is so specific; it eliminates certain things from your diet, such as a low carbohydrate diet. These diets are not inherently bad, but it limits the variety of food options. So do your best to keep it fresh.

When struggles of tediousness come, counterattack! Change the types of food you eat. Don’t have the same dinners every week. Try new things out. It might take a little extra effort in the kitchen, but creativity in the kitchen can be fun. One way to do this is to splurge on a new healthy cookbook. Try out a new recipe once a week. Also, get your family involved in healthy cooking. Perhaps each family member can have a night of the week, not only to help cook, but to help pick out a recipe. You can also do a healthy recipe exchange with friends.

Above all else, a diet is nothing without combining other aspects of healthy living. Drink plenty of water, as always. This will keep you from munching throughout the day. Also, eat around 5-6 times a day, but in smaller portions. Finally, concentrate on fitness aspects as well. You won’t lose weight effectively if you do nothing to train your body. So, with your diet, you’ll be able to build some great healthy habits, but this can lead to plateaus. Add some spice to your diet and you’ll continue seeing success.

TIP OF THE DAY - THURSDAY

GET OUTSIDE. For a fun family activity that keeps everyone in shape, try hiking. Or, create a fitness course in the backyard, complete with jump rope, jumping jacks, and push up stations. Don't forget it is time to rake leaves and get the house ready for winter. Calvin loves this tip. He has a trailer load of wood I could unload while he is at work. I DON'T THINK SO!

NEVER GIVE UP, NEVER, NEVER, NEVER!

Hitting That Big Old Wall
How to Keep Going When You Feel Like Stopping
-- By Julie Isphording, Olympic Marathoner

Just about everyone has heard of the "Wall," as in "hitting the wall." And lots of us - in running and in life - have run straight into it. Head on.

A wall is the point in a race (or in life) where you're used up. You're officially done. You feel as if you are draining away into a little puddle on the ground. Your legs don't respond to the word "go." You vow never to do this again.

Although I hope you never have a wall get between you and a goal, here are some tricks I've learned from running that can help you get over your own wall when it's in the way:

Keep going regardless
Promise yourself that, no matter what, you will press on, even if you are walking, crawling, or puttering. In the Boston Marathon in 1993, I was running so slowly to the finish that I felt like I was actually going backwards. Stay on your feet. Eyes straight ahead. Move.

Don't think
Just go. Do not dwell on how overwhelmingly awful you feel. Focus on the cheering crowds, your friends and family waiting at the finish, the cool water, the trees... anything.
Tell yourself, "Self, when I get done with this, I'm going to buy you a new car, a new house, whatever you want."

Word-watch
Watch the negative words and thoughts. Think instead about all the successes you have had. How about all those hills you conquered? All those long workouts you endured? You are a great person. Relish those thoughts.

Negotiate with yourself
Give yourself permission to simply go to the next water stop, or to the next milestone, or even just the end of the day. Keep repeating that strategy until you see the finish line. Just one more mile before you say one more mile!

If it was easy, everyone could do it. You are the one who will make it. And don't forget the finish line pose!

EAT TOGETHER

WHEN CHILDREN EAT WITH THEIR FAMILIES, they tend to do better in school, avoid risky behaviors, develop higher self-esteem, and eat more nutritiously! Sit down together at least three times a week. Wow have things changed. It used to be that families were encouraged to have dinner together EVERY night. Now it is just three times a week. For me that is very sad.

ACCENTUATE THE POSITIVE

Dieting with a Positive Twist
Advice from SparkGuy
-- By Chris Downie, SparkPeople Founder & CEO
Quick, when you think of the word ‘diet,’ what pops into your mind? Someone hovering over an all-lettuce salad, using a stopwatch to count the time until the next permitted bite? If this sounds familiar, then it’s important to know that this is not the way to get healthy. In fact, it’s the complete opposite; getting healthy is fun!

For many of us, getting healthy means giving up all the foods we like to eat and starving ourselves for long stretches throughout the day. Of course that would not be a pleasant experience. If you are dreading each day while you are on a so-called ‘diet,’ then what’s the point? Getting healthy, though, has to do with much more than eating right – it’s about simple things that you will enjoy.

Every little bit counts; even activities that you think have nothing to do with your health count. Walking around the neighborhood, talking to friends and family on the phone, setting goals, reading - these are all activities that will help you in your quest to get healthier, all while keeping you positive.

Sure, you may have to watch out for some foods in your diet, but it’s more important to simply incorporate healthy foods – fruits, vegetables, complex carbohydrates – into what you eat. At the same time, exercise does not have to be a rigorous, three-hour workout. The key is finding exercise you enjoy, such as playing racquetball, riding a bike or throwing a football. Even going for a walk is great exercise.

And that’s just the point – getting healthy is something to enjoy, not to detest. Getting healthy is not something you should look at as a chore; it’s something that can be a fun and great experience. It can a positive experience that will not be a short-lived fad, but a new way of life for you.

With all the videos, DVDs, and CDs available, there is no reason why we are not doing something positive for our self to help us get into a healthy shape. Eileen told me about the Walk a mile exercise dvds and I love them. Remember you can get almost anything in book, tape, cd, dvd, or video form from your local library.

TIP OF THE DAY - TUESDAY

ESTABLISH A BEDTIME ROUTINE. Kids need more sleep than adults-about 8-10 hours, depending on age. Get them to bed early so they'll be healthier, stronger, and better to concentrate. This same advice or tip could just as easily be talking about all of us.

SATURDAY REVIEW

SATURDAY WAS GREAT AND IT WAS GREAT SEEING EVERBODY...BUT...I am not sure everyone was motivated like I was hoping for so, everyday this week I am going to add an extra post to the blog containing a motivational article. Here is today's:

1 Step Back, 2 Steps Forward
-- By Mike Kramer, Staff Writer
"Fall seven times, get up eight." - Japanese Proverb
"Patience and perseverance have a magical effect before which difficulties disappear and obstacles vanish." - John Quincy Adams
"The gem cannot be polished without friction, nor man perfected without trials." - Chinese Proverb
"Never give in. Never. Never. Never. Never." - Winston Churchill
"Great works are performed not by strength but by perseverance." - Samuel Johnson

These quotes all say the same thing. No matter how many obstacles you run into, what matters is that you’re able to overcome each of them, one at a time.

"Two steps forward, one step back" is usually a negative term to describe someone who is having trouble making progress. But switched around, "1 Step Back, 2 Steps Forward" means that instead of grousing or feeling guilty about a misstep, you can still come out ahead if you put your head down and push forward.

Steps back can take many forms: a family vacation, breaks in your routine, personal tragedies, injuries, or that lost weekend in front of the tube. A big mistake people make when trying to get healthier is that when they fall off a bit or something happens, they think they "have to start over". Wrong! When missteps do happen, a better strategy is to simply take two steps forward. You’re still ahead of where you were before, far beyond the starting line.

In tennis, losing one point isn’t the end of the world. It happens to the best of them. In fact, if you can consistently win a few more points that you lose, you may end up in the hall of fame. With healthy eating and exercising, as long as you’re consistently out-stepping your steps back, you’re ahead of the game. If you expect perfection (and many of us do), you’re setting yourself up for disappointment and guilt.

Guilt can be debilitating to your healthy habits. When you mess up (or even when things are messed up for you), it’s natural to feel guilty. At that point, you have a choice: to let that guilt plummet you into a cycle that could spit you out worse off than before, or to accept the step back and say "where do I go from here?"

Of course, consistent success is still something to strive for. You don’t want to roller-coaster up and down. That’s an "old" habit, remember? And the 1Step/2Step strategy doesn’t lessen the need to do your best. You should still work hard to keep those steps back from happening. But it helps to be prepared with a plan and a positive attitude for when they do happen.

Many times, this means a rededication, a refocusing, and a recommitment. You might want to look at your program and see why it’s allowing those landmines to stick around. Use it as a learning process. Ask how you can keep that misstep from happening again.
• Take a walk in the woods to clear your head and regroup.
• Have a personal "bounce back" motto that will re-energize you. Put it everywhere.
• Take a break if you think you’re trying too hard.
• Return to the basics. Are you making it too complicated and tough on yourself?
• Plan ahead for irregularities in your schedule, call ahead to healthy restaurants, pack healthy snacks.
• Stay aware of what you’re doing. One meal mess up can turn into a one day mess up, a one week mess up if you’re not careful.
• Remind yourself of your success so far when you need a boost.
Unlike people who run 10 miles today because they should have run two yesterday, "2 Steps Forward" doesn’t necessarily mean doing a lot more to make up for a blunder. Just make a commitment to do things as right as possible as much as you can.

TIP OF THE DAY - MONDAY

JUST BECAUSE YOU FALL DOESN'T MEAN YOU HAVE TO STAY DOWN...PICK YOURSELF UP AND GET GOING AGAIN. Okay so this tip is just for me. I did not walk Saturday and Sunday and because we were in the car I did not drink my normal 10 glasses of water a day for 3 days and just because I over ate on Saturday and Sunday, does that mean I am afraid to weigh in tomorrow? OF COURSE IT DOES DUMMMY... But I will weigh in, I will be upset probably but I will get back on track and I will get over this hurdle. Looking on the bright side I won't be the same as last week or the last 2 weeks, so at least the number will change. So let's all get back on track and for those of you who weigh in on Friday you have a whole week to correct any damage done on Saturday.

TIP OF THE DAY - SUNDAY

APPRECIATE BODY DIVERSITY. Help your family and yourself recognize the wide variety of body shapes and sizes. athletes like swimmers, runners and jockeys all have different strengths thanks to their body shape. This is so very true and I have to keep telling myself that even when Laurie is 9 months pregnant she will still weigh less and look skinnier than me she have a different body type and shape. Always has always will.

TIP OF THE DAY - SATURDAY

STAY CLOSE TO FAMILY AND FRIENDS. THEY ARE YOUR BIGGEST SUPPORT TEAM! This is the tip of the day, week, month and maybe lifetime. Remember you are not in this weight loss challenge alone. We all know what "YOU" are going through. We are going through it too. We know how hard it is, how frustrating it can be, and we know that at times it would be so much easier to just give up. BUT...we are not quitters and we are doing this with the love and support of each other. I honestly believe I could not have lost the weight I have had it not been for all of you. Calvin is my number one supporter and I am blessed to have him. Next comes my children, grandchildren, sisters, and friends. With all this help how can I fail. You won't fail either. Don't forget you also have the Lord on your side and the power of prayer is a great thing. Come join us for lunch and enjoy the love and friendship around the table. See you soon. I for one can't wait.

TIP OF THE DAY - FRIDAY

DESIGNATE A FAMILY FITNESS NIGHT. Try a new active pursuit each week. Whether it's swimming, rollerblading, Frisbee golf, or two on two basketball, you're guaranteed to have fun. Remember your age and physical condition. Don't expect to beat your children every time or to even be able to keep up with them, Just have fun.

TIP OF THE DAY - THURSDAY

LIMIT SUGARY DRINKS. Water, low-fat milk and 100% fruit juices are better choices than soda and other sugary beverages. This is very true but sometimes after a cold walk a hot cup of diet doctor pepper really hits the spot and sometimes on a hot day a cold cup of diet doctor pepper hits the spot so I guess the tip from me is as in all things, MODERATION!!!

TIP OF THE DAY - WEDNESDAY

ENCOURAGE ACTIVE VIDEO GAMES. Fitness-related games like Dance Dance Revolution, Nintendo Wii, or Tye Toy make good choices. I wonder if porker and slots count. If they did I would lose my remaing 50 pounds this week. They must not count. Well can't blame a girl (old lady) for trying.

TIP OF THE DAY - TUESDAY

USE POSITIVE LANGUAGE ALL THE TIME... Positive words can turn into positive actions! Frame healthy habits as good and exciting so your child and you will view them similarly. I just think a compliment or positive word EVERYDAY just keeps me going. Calvin is great with both the positive reinforcement and the compliments. I think that is one of the things that keeps me going. I don't want them to stop. I love them.

TIP OF THE DAY - MONDAY

ALLOW PERIODIC SPLURGES. Forbidding goodies entirely is almost guaranteed to send your kids and yourself straight to the vending machines at school or work. Allow the occasional treat, as long as they and you are eating healthy most of the time.
WOW! This couldn't come at a better time. EVERYONE be good as can be this week and remember come Saturday we can reward our self A LITTLE!!

TIP OF THE DAY - SUNDAY

SUGGEST WALKING MORE THAN DRIVING. If you have errands to run, and your destination is within two miles from home, walk or bike with the kids to get there. Enjoy the great outdoors and slower pace. Walking is great even if you aren't doing errands. A fun game if you live in a town with sidewalks is the quarter game. Just leave your house and at the end of your walk flip a quarter. Heads you turn left, tails you turn right. Walk to the corner and flip the quarter again to see where you go next. See where you end up, but don't go too far from the house, plan on the trip home. Every time you play you will have a new route.

TIP OF THE DAY - SATURDAY

EDUCATE ABOUT BODY SHAPE. Explain that every person has a unique body type, and that complete control is not possible. Body shape is a lot like height-there's not much they can do about it. This always puzzled me too. I am not sure what body type, skin type, or face type I am. I am just me and that was always and never good enough. It is nice to know we can better educate our children these days.

TIP OF THE DAY - FRIDAY

DON'T SKIP FRUITS AND VEGETABLES. Many kids are partial to fruits but vegetables are important too. Include their favorites, along with dips and dressings to make them more palatable for picky eaters. I will just post this and let it go. I am not a fruit and vegetable eater so I am a bad example.

TIP OF THE DAY - THURSDAY

WORK IN THE YARD. Gardening and other yard work provides an opportunity for families to spend time together, enjoy the outdoors, beautify their home, and get active. Tray a small vegetable garden too. While I think this is a great idea talking about a nice yard just starts a heated discussion around here so this tip is for everyone except me.

TIP OF THE DAY - WEDNESDAY

POST HEALTHY FACTS. Hang up articles and resources about health and fitness on a bulletin board or family fridge for everyone to see. I try to do that with this blog but I am not sure if anyone even reads it but me. I can tell you the articles I post from sparkpeople sure motivate me and keep me on track.

TIP OF THE DAY - TUESDAY

EXERCISE WITH YOUR KIDS...If your kids are old enough you can bike, run, walk, hike, or rollerblade together. Start a routine and stick to it. Remember there are just a few years when you children are old enough to do things with you before they get too old to even be seen with you, much less rollerblading or biking together. Take advantage of it while it lasts.

TIP OF THE DAY - MONDAY

FOLLOW THE FOOD PYRAMID. Get personalized nutrition plans for your kids at www.MyPyramid.gov. A child-friendly section of the site offers fun games, printable posters, coloring pages and worksheets. This would be a great way to teach your little ones about good nutrition. They did not have anything like this when my kids were young I am sorry to say, MAYBE if they had we would all be healthier now.

TIP OF THE DAY - SUNDAY

PROVIDE ACCESS TO FITNESS. Buy some small pieces of equipment to keep around the house. Encourage your kids to exercise during TV commercials, and stretch before bed each night. This is good advice but remember there is great exercise in pushing a vacuum cleaner around a room, bending up and down picking up dirty clothes off the floor, picking up toys and books and putting them away, raking leaves, bending up and down to load and unload a dishwasher or even reaching up and over to dust a room or get cob webs down. Be creative, I know you can find way to help your children exercise.

TIP OF THE DAY - SATURDAY

FEED THEM BREAKFAST! Studies show that breakfast-eating children and adults learn and perform better in school or work. Try a quick smoothie with soymilk, frozen bananas, and peanut butter. I am not sure about that smoothie and I personally think that it is not as important what you eat for breakfast as long as you eat breakfast. Laurie and the kids are coming down for the weekend and Emme and Calvin are going to have a sleepover. Emme started a tradition long ago that a sleepover means Nana and Emme sleep in the princess room and along with her french toast and sausage she gets chocolate donuts for breakfast. No one has ever told her NO so we are ready for their arrival with eggs, bread, sausage, and of course chocolate donuts.

SEPTEMBER NOT OUR BEST MONTH, BUT IT IS NOW OCTOBER SO WE ARE ON TRACK AGAIN!

WE HAD MORE DOWNS THEN UP LAST MONTH. September seemed to be the month when everyone got frustrated and I think that has to do with the changing of seasons and of course with everyone getting or at least trying to get into a new routine. But let's forget about September and move on to a new month and new resolve to get going again. In just 2 weeks we will all get together and laugh, take pictures and really motivate each other to keep going and help each other resolve to get through the 3 worst months for dieters. Halloween with it's candy corn, Thanksgiving with it turkey and mashed potatoes and Christmas with its fudge and cookies. We will me so motivated after seeing each other that this holiday season will be great and healthy and slimming. Just wait and see. Here is how we did last week and last month:
Liisa lost 1 1/2 pounds last week for a total for September of a 2 1/2 pound loss
Angela lost 2 pounds last week for a total loss of 2 pounds
Sarah haven't heard from her the past 3 weeks, hope she is doing okay
Becky stayed the same for a total loss of 1 pound
Eileen haven't heard from her for 3 weeks either will catch up with her in October
Renee stayed the same with a gain of 1 1/2 pounds last month
Linda lost 1/2 pound for a total loss of 1 pound
Yvonne lost 2 pounds last month for a total loss of 6 pounds in September
Joleane gained 2 pounds last week for a total loss of 1/2 pound for September and
Elizabeth gained 1 pound for a total gain of 2 pounds last month.
Okay it is out there now it is time to forget about September and move on to a new month and new determination.

REVERSE YOUR NUMBERS

LAST NIGHT WHILE TALKING TO CALVIN I HAD A REVELATION. Well maybe not a revelation but something just dawned on me. Yes, I know I am slow on the uptake and this will prove it. If you are feeling frustrated or discouraged because you aren't losing all the weight you want and aren't losing it as fast as you want, simply turn the numbers around. For example if you want to lose 50 pounds but have only lost 15 pounds turn those numbers around, or a better explanation would be to subtract your numbers. No I don't mean instead of saying you want to lose 50 pounds and you only lost 15. Subtract 15 pounds. Now you want to lose 35 pounds. Now that is more doable. Let me explain some more. The doctor said I need to lose 100 pounds and I want to lose 130 pounds. I knew when I started I could never lose that 100 pounds it is just too much. But, NOW I can say because I have lost 75 pounds that the doctor wants me to lose 25 pounds and I want to lose 55 pounds. Even though that 55 pounds it a lot of weight it is a whole lot better than needing or wanting to lose 130 pounds. It is doable. Since I have already lost 75 pounds then the 55 pounds should be even easier. I know it won't be easier of course but a smaller number seems to make all the difference in the world to my mind. I know now, I can do this and I KNOW YOU CAN LOSE ALL THE WEIGHT YOU WANT TO TOO. KEEP WORKING AND NEVER GIVE UP. What is that famous quote? "We don't fail until we give up".

TIP OF THE DAY - FRIDAY

MAKE FAMILY EXERCISE A PRIORITY. Provide clean workout attire and reliable transportation to and from activities that keep them active, like a YMCA basketball league or pick-up a game of soccer. I finally talked Calvin into walking with me one Saturday morning and he met me half way, saw a 4-wheeler then whined all weekend because he didn't have one. He bought one the next weekend. He doesn't need one but now we have one anyway. NO THANKS, we can't afford family exercising. I will stick to walking alone or with grandchildren when they are here.

ANOTHER TIP OF THE DAY - THURSDAY - OCTOBER 1ST

31 DAYS TO HEALTHIER KIDS...MAINTAIN AN UPBEAT ATTITUDE. Healthy habits should be fun. If you are having a good time, your kids will also look forward to nutrition and fitness instead of dreading it.
This is from Sparkpeople's list of tips for the month of October. At first I thought I wouldn't mess with it but since we all act like children from time to time I thought I would give it a try. This first one works any everyone and since some have young children and grandchildren we know that if they develop good eating habits now it won't be hard to changed them when they are 30-40 or 50, because they won't need to.

TIP OF THE DAY - THURSDAY

TAKE A VACATION. A few days off can recharge your batteries and help you relax. After all, employers give you vacation time for a reason. Don't be afraid to use it when you need a mental break. This sounds great except I spend so much time worrying about things I have to do before during and after the vacation that I am too stressed out to enjoy the vacation, but I wouldn't mind a real vacation and no I don't mean going hunting.

HAPPY BIRTHDAY SARAH!

HAPPY HAPPY BIRTHDAY SARAH DEAR,
HAPPY DAYS WILL COME TO YOU ALL YEAR,
IF I HAD ONE WISH THEN IT WOULD BE
A HAPPY, HAPPY BIRTHDAY TO YOU FROM ME...

Hope you have a great birthday.

TIP OF THE DAY - WEDNESDAY

STAY PRESENT. When stressing about the past or future, remind yourself to focus on what matters right now at this very moment. After all, there's no use in worrying about things you can't change. This is a good little tip. How many of us worry about and waste time thinking what if? Let it go.

10 SNEAKY WAYS TO GET FIT AND HEALTHY-WITHOUT REALLY TRYING!

THIS IS A LONG ARTICLE BUT HAS SOME GOOD INFORMATION.
10 Sneaky Ways to Get Fit and Healthy—Without Really Trying
By: Nicole Nichols : 9/23/2009

It's called "stealth health" and it's a philosophy that's gaining ground among experts, food manufacturers—and people who want to live a healthier life. Even if you haven't heard of it (I hadn't either), you're probably already using these principles into your life. It's about taking small actions every day to improve your health, nutrition and fitness levels in BIG ways. We've been advocating a small-steps approach for years, whether in the form of 10-minute workouts or fast break goals. We believe that doing something is always better than doing nothing. And yes, that 10 minutes on the treadmill or that single serving of vegetables DOES make a difference.

When you start small, you feel accomplished. That initial success inspires you to make additional positive changes in your life. So you continue, getting healthier, fitter, and leaner over time—all by starting with a few small changes.

10 ways I sneak fitness, nutrition and motivation into my days—and you can, too!

Choose fruit to quell a sweet tooth. When it calls, I try to eat a serving of fruit first.. Most of the time, these fruity treats do the trick, but if not, I'll choose a sweet snack knowing that I have boosted my fruit quota for the day before giving in.

Practice good posture in front of the computer. I try to be aware of my posture at work. I've set up my desk so that my computer screen is higher (to discourage slumping and slouching). Set a few reminders on your computer (or a post-it note on your planner) to remind you to think about it and readjust throughout the day. Your posture will improve, your core will be stronger and I bet you'll experience less pain in your neck, shoulders and lower back, too.

Add fruit to pancakes, waffles, ice cream and other desserts. If I'm going to go with a sugary breakfast treat like pancakes, I'll add fruit to them like nobody's business. I know that pancakes doused in syrup aren't exactly a healthy breakfast, but by adding some low-cal, filling, antioxidant-powered fruit to the meal, I know I'm getting some good nutrition along with my sugar fix. Same goes with ice cream. I'll try to add one serving of fruit to a serving of ice cream. It "stretches" your dessert further and boosts the nutrition of the final product.

Sit on a stability ball. You can make this one small change at home or at work. I sit on a ball chair all day, which helps me sit with better posture and encourages me to keep my abs engaged for better balance and core strength. You can sit on a ball while you watch TV, use the computer at home, or sit at work. If you're going to be sitting, you might as well make it work for you!


Commit to 10 minutes of fitness. I don't care if you've never exercised or if you're a triathlete. Committing to 10 minutes of fitness can help you stick with a solid fitness program—and be successful on the days you really don't want to exercise. This is one of my best tricks to staying fit.

Look at SparkPages and popular blogs. This quick motivational trick will help you stay focused. It keeps you in touch with family and friends!

Practice portion control. Measuring and consuming smaller portions of your foods is one of the easiest ways to make changes to your diet without feeling deprived. You can enjoy dessert, pasta, and other comfort foods as part of your healthy diet as long as you watch your portions. When it comes to treats, read labels and serve yourself a single portion. At your favorite restaurant, cut down on the calories and fat simply by eating half of the meal and saving the rest for later. If you ate half the size of meals you're accustomed to, you'd be eating half the calories, fat and sodium—a small change that will really add up.

Add more veggies to frozen meals. Of course, cooking meals from scratch is an important thing if you want to eat healthier. But we don't always have the time or energy to do that. I rely on frozen lunches (like Amy's brand) a couple times per week, but I never find them to be very filling or high enough in vegetables for my taste. My standby is frozen broccoli. I'll add at least 2 servings of it to every frozen meal. It boosts the veggie content and it's EASY. If you don't like the taste, try another vegetable you do like—or mix it into your meal to make it go down easier.

Walk through the office. I sit in front of the computer for more than eight hours each day, as I'm sure many of you do, too. Email is a nice timesaver, but I try to get up at least once or twice each hour—whether I'm walking to a co-worker's desk instead of emailing, heading to the café to get another cup of water, or choosing to use the restroom on the other side of the office. It's a chance to stretch my legs and add a few more steps to my otherwise sedentary day.

Exercise in front of the TV. Most nights, there's nothing I'd rather do than watch TV. Often, I'll do some simple core exercises, such as Pilates, while I'm watching my favorite shows—or at least during the commercials. Even if I just do three sets of 10 repetitions, it's better than sitting still!

Interestingly, not everyone is a fan of this approach. Associate professor at the NYU School of Medicine, Marc Siegal, MD, told WebMD that the idea of stealth health is, "a small, gimmicky idea to target people with very unhealthy lifestyles," and that these small actions are like "using a Band-aid to stop a hemorrhage." In other words, stealth health isn't a long-term answer for the very people who need to make the most drastic changes to save their health. I can understand how some health conditions are dire and require immediate, sometimes drastic, changes, but I'm not sure I agree. I think that many people are overwhelmed by what it takes to get healthy, lose weight, or start exercising. Overhauling your diet, lifestyle, and exercise routine (or lack thereof) overnight is mind-boggling! This approach sets many people up for failure, causing them to give up before they even try. But starting with small tasks is manageable. Certainly, eating a piece of fresh fruit each day—even if that's the only healthy thing you do—matters, don't you think?

TIP OF THE DAY - TUESDAY

DE-STRESS YOUR COMMUTE. Less driving means less road rage. Instead of stressing out in traffic, relax as you ride a bus or train, carpool (so you only drive sometimes), or bike to work (to release stress and endorphins). Well we don't have that problem in Klamath Falls, probably because you can't take a bus or a train to work unless you work in Eugene. I don't know of anyone who car pools around here either. So I will de-stress my commute to work by walking slower down the hallway.

TIP OF THE DAY - MONDAY

SQUEEZE STRESS AWAY. By squeezing a stress ball, you contract the muscles in your hand and arm. As you release, your muscles relax, reducing tension and relieving stress. Use it to take out your frustrations. This sounds simple enough. I wonder where you find these magic stress balls.

TIP OF THE DAY - SUNDAY

CRY IT OUT. Some experts believe crying is an important stress reliever. Perhaps that is why you feel better after a good cry. Instead of holding in those feelings, open the flood gates to release them. I think that is why women love "chick flicks". We can cry at a movie and whatever else is bothering us. I love it.

TIP OF THE DAY - SATURDAY

JUST SAY NO!!! Say no to drugs and alcohol. Although these may seem to relieve tension, relying on them to cope will hurt your health and resilience. Find healthy ways to deal with stress and emotions. I hope and don't think any of us have a problem, if you do get help. Don't get this tip confused with prescribed medications. There are some medical problems that do require medication and there is nothing wrong with taking pills that a doctor prescribes, just be careful, and do all you can to take them only as long as necessary.

WEIGH INS FOR THE THIRD WEEK OF SEPTEMBER

IT IS HARD TO BELIEVE THAT SEPTEMBER IS ALMOST OVER. Not everyone checked in this week and I for one miss hearing from you ladies. You are the ones that keep me going. So don't be shy. It doesn't matter if you lost, gained, or like me stayed the same. Let us know how you are doing. Here is how we did last week:
Liisa lost 1.5 pounds
Angela is shy this week, she gained but how much? She isn't saying.
Becky stayed the same.
Renee stayed the same.
Linda lost 1 1/2 pounds.
Yvonne stayed the same.
Elizabeth stayed the same and,
Joleane lost 2.5 pounds.
Way to go ladies. Let's keep going,
Can't wait to see you all in less than 1 month.

TIP OF THE DAY - FRIDAY

STOP OVER PLANNING. If your calendar is full and you're a slave to your day planner, you might be overscheduled and overstretched. Cut out a few things so you spend your time doing what's important to you. This is a great tip. I have not used a day planner since Daniel graduated and it's great. I think it is more of a problem with families. Most families spend too much time in the car going from one event and activity to another that they really don't spend enough good quality time as a family and that is sad. Plus mom is the one who seems to get stretched the thinnest.