THIS MIGHT JUST BE THE NEXT STEP IN OUR WEIGHT LOSS PROGRAM...OR NOT!
Body Beautiful From the Inside-Out Make a Healthy Diet Your Beauty Secret
-- By Becky Hand, Licensed & Registered Dietitian
Make a promise to your skin today to keep it nourished and rejuvenated from the inside out! Having healthy skin year-round begins with the foods you eat and drink. To get skin that you will be confident to show off every season of the year, devote some time each day to getting the necessary nutrients to stay hydrated and fight the signs of aging.
• Drink plenty of water. While the exact amount you should drink each day varies, no one can dispute the role of good hydration in keeping your skin looking healthy, young, and radiant. Experts agree that when the hydration comes from pure, clean water—NOT soda and fruit drinks—the skin cells rejoice! Aim for six to eight glasses every day.
• Limit alcohol.
• Sip green tea daily. This beverage contains polyphenols, which have anti-inflammatory properties that protect and benefit the skin’s overall health. Enjoy one or two cups per day.
• Avoid simple carbohydrates. Foods such as cookies, pies, cakes, candies, and pastries can increase acne breakouts due to insulin spikes.
• Nourish your skin. Eating healthy foods can protect, repair, and slow the aging process.
Check out the chart below for the top ten nutrients that provide beauty benefits.
Nutrient Beauty Benefits Food Sources
Vitamin A Keeps skin soft and supple. Repairs skin cells and tissue. May help with acne control. Yellow vegetables and fruits, apricots, carrots, spinach, pumpkin, cantaloupe, milk, yogurt, cheese
Vitamin C Helps counter the effects of sun damage, smoking exposure, and pollution. Assists in collagen production, giving skin strength and elasticity. Broccoli, bell peppers, citrus fruits, kiwi, strawberries, cabbage, pineapple, tomatoes, dark-green leafy vegetables
Vitamin E Helps counter the effects of sun damage, smoking exposure, and pollution. Improves skin texture and helps prevent wrinkles. Almonds, avocadoes, peanuts, nuts, seeds, olives, asparagus, wheat germ, soybean and corn oils, dark-green leafy vegetables
Biotin Helps produce nails, skin, and hair cells.
Deficiency can cause dermatitis and hair loss. cooked eggs, rice bran, nuts, wheat germ, meats, oatmeal
Niacin Smoothes dry, flaky skin. Meats, pork, poultry, fish, legumes
Selenium May help prevent skin cancer. Helps counter the effects of sun damage, smoking exposure and pollution.
Produces healthy skin cells. Whole-grain products, seafood, meats, eggs
Copper Forms elastic fibers that support the skin structure. Meats, nuts, seafood, dried beans and peas
Zinc Can help control oil production and reduce acne lesions.
A deficiency can bring on acne. wheat germ, meat, poultry, legumes, fish and seafood, whole grains, eggs
Essential Fatty Acids Helps produce the skin’s healthy, natural oil barrier.
Lubricates skin. A deficiency can result in white heads and inflammation. Cold water fish, salmon, sardines, mackerel, flaxseed oil, safflower oil, canola oil, olive oil, walnuts
Antioxidants Anti-inflammatory properties protect the membranes of skin cells. Green tea, blueberries, blackberries, strawberries
The real secret to beauty is no secret at all. Eating these healthy foods will provide the nourishment your skin needs daily, from the inside out. It is the first step to soft, supple skin and a glowing, radiant you!
Sunday, May 31, 2009
Friday, May 29, 2009
TIP OF THE DAY - SATURDAY
IT'S SATURDAY! ENJOY IT. DON'T STRESS ABOUT WHAT SHOULD BE DONE BUT DIDN'T GET DONE AT WORK OR AT HOME LAST WEEK. I have learned today that I broke (fractured) a couple bones in my foot. My foot is now in a "BOOT" until next Thursday when I see the orthopedic surgeon. On the way home from the doctor's office all I could think about was all the things I can't do with this stupid boot on and how there are so many things I need to do this weekend. Then I saw this article and it made me think. There is always going to be things that need to be done whether it is paperwork at the office, or dishes to wash at home or floors to mop or laundry to be done. So let's not let those little things turn into big issues that might just cause weight gain. I am going to spend most of tomorrow in my chair with my foot up and I am not going to feel guilty about it.
Too Much Work Can Pack On the Pounds
Overtime May Add More to Your Waistline than Your Wallet
-- By Rebecca Pratt, Staff Writer
Do you have a schedule that requires you to work more than forty hours per week, leaving you exhausted at the end of every workday? If so, go weigh yourself. If the number on the scale is higher than you believe it should be, you can probably blame your busy schedule for contributing to your excess weight.
Work can add weight—that’s the conclusion of a new Finnish study involving 9,000 Helsinki city employees, ages 40 to 60. University of Helsinki researchers found that weight gain was especially likely for individuals who must balance demanding jobs with the hectic requirements of family. In the study, a fourth of the women, along with 19 percent of the men, reported that they had gained weight the previous year. Strongly associated with weight gain was work fatigue.
The study identified two basic risk factors that seem to lead to weight gain: (1) consistently working beyond the standard 40 hours per week, and (2) consistently experiencing feelings of work fatigue.
The first factor, particularly high among women, involved those participants who expressed dissatisfaction with how they were able to combine paid work with family life.
The second factor involved participants who agreed with three or more of these statements:
• My work is definitely too stressful.
• I feel like I'm totally exhausted.
• I feel totally worn out after a day at work.
• I feel tired in the morning when I have to get up and go to work.
Researchers concluded that both risk factors involve work fatigue or burnout—conditions that may tempt workers to soothe midday stress by turning to vending machine treats, scarfing down fast food, and skipping exercise because they lack both time and energy.
Take a break from your television for a week
• Look for areas of your life to simplify or consolidate. For example, can you set aside a day to run all (or even most) of your errands, saving time and gas?
•
• Evaluate your work schedule and tasks. See which items require some overtime, and then try to plan one or two days to consciously work overtime to accomplish those tasks. You may still be working long hours, but you’ll have some control over your schedule.
•
• Take a good hard look at your job. Is it a good fit for you? While we all have areas of dissatisfaction in our work, it’s generally not normal to be continually exhausted at the end of the day. When we’re well suited to our work, we should enjoy it much of the time.
Too Much Work Can Pack On the Pounds
Overtime May Add More to Your Waistline than Your Wallet
-- By Rebecca Pratt, Staff Writer
Do you have a schedule that requires you to work more than forty hours per week, leaving you exhausted at the end of every workday? If so, go weigh yourself. If the number on the scale is higher than you believe it should be, you can probably blame your busy schedule for contributing to your excess weight.
Work can add weight—that’s the conclusion of a new Finnish study involving 9,000 Helsinki city employees, ages 40 to 60. University of Helsinki researchers found that weight gain was especially likely for individuals who must balance demanding jobs with the hectic requirements of family. In the study, a fourth of the women, along with 19 percent of the men, reported that they had gained weight the previous year. Strongly associated with weight gain was work fatigue.
The study identified two basic risk factors that seem to lead to weight gain: (1) consistently working beyond the standard 40 hours per week, and (2) consistently experiencing feelings of work fatigue.
The first factor, particularly high among women, involved those participants who expressed dissatisfaction with how they were able to combine paid work with family life.
The second factor involved participants who agreed with three or more of these statements:
• My work is definitely too stressful.
• I feel like I'm totally exhausted.
• I feel totally worn out after a day at work.
• I feel tired in the morning when I have to get up and go to work.
Researchers concluded that both risk factors involve work fatigue or burnout—conditions that may tempt workers to soothe midday stress by turning to vending machine treats, scarfing down fast food, and skipping exercise because they lack both time and energy.
Take a break from your television for a week
• Look for areas of your life to simplify or consolidate. For example, can you set aside a day to run all (or even most) of your errands, saving time and gas?
•
• Evaluate your work schedule and tasks. See which items require some overtime, and then try to plan one or two days to consciously work overtime to accomplish those tasks. You may still be working long hours, but you’ll have some control over your schedule.
•
• Take a good hard look at your job. Is it a good fit for you? While we all have areas of dissatisfaction in our work, it’s generally not normal to be continually exhausted at the end of the day. When we’re well suited to our work, we should enjoy it much of the time.
TIP OF THE DAY - FRIDAY
I NEVER THOUGHT ABOUT THIS BUT TAKE A MINUTE TO READ AND THING ABOUT YOUR EXERCISE ROUTINE...IS IT HELPING OR HURTING?
No Pain = BIG Gain Is Your Exercise Program Wearing You Out?
-- By Jen Mueller, Certified Personal Trainer
We’ve all heard that a combination of diet and regular exercise is the best way to lose weight and keep it off long term.
For some of us, common sense dictates that the more you work out—and the higher the intensity—the better. But that’s not necessarily true. Even if you’ve gradually increased the intensity, duration and/or frequency of your workouts, you can still run into problems.
Have you noticed that your workouts suddenly feel harder than before, even though you haven’t changed anything? Do you feel like you are losing ground, even though you’re working hard? If so, you may be overdoing it.
The cause of overtraining is simple. You’re not resting enough to allow your body time to recover, or you’re doing the same exercises too much. Here are some common symptoms of overtraining:
• Feeling tired, drained, and lacking energy
• General body aches or mild muscle soreness
• A decrease in performance
• Inability to complete workouts
• Headaches
• Insomnia
• Lack of motivation
If you have been overtraining, it’s not too late to get back on track! Follow these three steps:
1. Your first priority should be rest. Just a day or two probably won’t do it. Depending on how severely you’ve been pushing yourself, three to five days should give your body enough time to recover—both physically and mentally.
2. Get plenty of sleep and make sure you’re eating well, particularly during this recovery period. Focus on getting adequate amounts of protein, complex carbohydrates, and lots of fruits and veggies.
3. When you are ready to return to your exercise routine, start off slowly. Most research shows that it is okay to return to that same level of intensity, but you may need to cut back on the length and frequency of your workouts for the next few weeks. After that, you should be able to resume normal activities.
Here are some simple things you can do to avoid overtraining and burnout:
• Use common sense! Work out less on days when you’re not feeling up to it. Schedule at least one or two rest days per week.
• Incorporate a variety of activities into your exercise program. Or, if there is one thing you really enjoy, mix up your routine. Add speed or distance, increase the incline, or change your route.
• Don’t do too much, too soon. Some people take the “all-or-none” approach, going from a sedentary lifestyle to exercising for 45 minutes or more, 5-6 days per week. At this rate, exercise doesn’t make you feel good like everyone says it will.
• Take care of yourself. Make sure you are eating a well-balanced diet, and getting adequate sleep. Allow for flexibility in your program. If you’re planning to walk and its 110 degrees outside, think about exercising in water, or at least avoid the heat of the day. If you’re not feeling well, give yourself a break—no guilt allowed. Exercise should make you feel refreshed and energized—not exhausted.
No Pain = BIG Gain Is Your Exercise Program Wearing You Out?
-- By Jen Mueller, Certified Personal Trainer
We’ve all heard that a combination of diet and regular exercise is the best way to lose weight and keep it off long term.
For some of us, common sense dictates that the more you work out—and the higher the intensity—the better. But that’s not necessarily true. Even if you’ve gradually increased the intensity, duration and/or frequency of your workouts, you can still run into problems.
Have you noticed that your workouts suddenly feel harder than before, even though you haven’t changed anything? Do you feel like you are losing ground, even though you’re working hard? If so, you may be overdoing it.
The cause of overtraining is simple. You’re not resting enough to allow your body time to recover, or you’re doing the same exercises too much. Here are some common symptoms of overtraining:
• Feeling tired, drained, and lacking energy
• General body aches or mild muscle soreness
• A decrease in performance
• Inability to complete workouts
• Headaches
• Insomnia
• Lack of motivation
If you have been overtraining, it’s not too late to get back on track! Follow these three steps:
1. Your first priority should be rest. Just a day or two probably won’t do it. Depending on how severely you’ve been pushing yourself, three to five days should give your body enough time to recover—both physically and mentally.
2. Get plenty of sleep and make sure you’re eating well, particularly during this recovery period. Focus on getting adequate amounts of protein, complex carbohydrates, and lots of fruits and veggies.
3. When you are ready to return to your exercise routine, start off slowly. Most research shows that it is okay to return to that same level of intensity, but you may need to cut back on the length and frequency of your workouts for the next few weeks. After that, you should be able to resume normal activities.
Here are some simple things you can do to avoid overtraining and burnout:
• Use common sense! Work out less on days when you’re not feeling up to it. Schedule at least one or two rest days per week.
• Incorporate a variety of activities into your exercise program. Or, if there is one thing you really enjoy, mix up your routine. Add speed or distance, increase the incline, or change your route.
• Don’t do too much, too soon. Some people take the “all-or-none” approach, going from a sedentary lifestyle to exercising for 45 minutes or more, 5-6 days per week. At this rate, exercise doesn’t make you feel good like everyone says it will.
• Take care of yourself. Make sure you are eating a well-balanced diet, and getting adequate sleep. Allow for flexibility in your program. If you’re planning to walk and its 110 degrees outside, think about exercising in water, or at least avoid the heat of the day. If you’re not feeling well, give yourself a break—no guilt allowed. Exercise should make you feel refreshed and energized—not exhausted.
Thursday, May 28, 2009
TIP OF THE DAY - THURSDAY
I THINK IT IS TIME TO TALK ABOUT PLATEAUS AGAIN. SORRY, BUT WE ALL HAVE THEM OR WILL HAVE THEM.This has some good information.
Plateau Busters - Part 1 Eat the Right Nutrients at the Right Times
-- By Nicole Nichols, Fitness Instructor
We hear it all the time—you changed your habits and lost weight steadily, but after awhile, that progress halted. You’ve been stuck at the same weight for days, weeks, or even months. There’s nothing more frustrating than trying your best, feeling like you are doing everything right, yet not making any progress towards your weight loss or fitness goals.
Before you inhale a bag of cookies to console yourself, realize that weight loss takes work, and isn’t always perfect. But, there are plenty of ways you can re-energize your program (and motivation) to bust through your weight loss plateau.
But…what is a plateau anyway?
If you’ve been exercising and cutting calories for several weeks, and you’re no longer seeing the same results that you experienced in the beginning, then you’ve probably hit a plateau. This occurs when your progress comes to a standstill, and can be described as not making any “gains” (such as improving your fitness level or losing weight), but not necessarily moving backwards (losing endurance or gaining weight).
Because every individual is unique, there’s no way to actually predict when a plateau might happen. However, the following principles of nutrition, rest, and variation will jumpstart your body, mind, and metabolism. (This article, part 1 in a series of 3, will focus on nutrition.) Incorporate some or all of the following suggestions to both prevent and overcome a weight loss plateau. With just a little tweaking, you’ll be in your skinny jeans in no time!
1. Make sure you are following your SparkPeople nutrition plan correctly. During set-up, did you accurately account for your level of activity? Or, if you are more or less active than when you started the program, have you changed this option in your set-up so that your caloric plan will be accurate for you? This is very important so that you don’t eat too little for your body’s needs, which can actually hinder your weight loss.
In addition, are you accurately tracking your foods in the Food Tracker daily, yet not reaching the minimum number of calories that is recommended? It’s common to think that cutting MORE calories will result in faster weight loss, but that’s not actually the case. You should never consume less than 1200 calories per day. Eating less than this (or too little in general) makes your body think it’s starving (known as “starvation mode”), so it holds onto every calorie, slowing your metabolism. Increase your calories to fit into your recommended range, and you’ll notice a difference.
2. Your body can only do so much with the tools that it has, so eat well. Aim for a wide variety of foods (instead of the same old thing day in and day out) from every basic food group. Try new fruits and vegetables, ethnic cuisines, and a wide range of lean proteins, including non-meat sources like tofu and legumes. All (or most) of your grains should come from whole, unrefined foods like whole-wheat breads and pasta, and brown rice.
These healthy foods, especially when eaten every three to four hours, will help raise and stabilize your metabolism (and energy) to optimal levels. With fewer ups and downs, your hunger will stay in check, and you’ll have plenty of energy to finish a tough workout.
3. After a workout, refuel with a balanced snack or meal within 30 minutes to 2 hours. Remember, “balanced” does not mean just protein. In fact, most individuals—and even athletes—need less than 10 grams of protein post-workout. Carbohydrates are actually more important, so try to eat an additional 30 to 60 grams at this time, when your body is primed to uptake glycogen into the cells to replace the energy you just used up during your workout.
4. Don’t overlook your huge need for water. Hydration is very important for stable energy levels. (You store 3 molecules of water for every glycogen molecule). Plus, hydration promotes muscle building (powering your metabolism), while dehydration promotes muscle breakdown. So drink up—before, during, and after your workout sessions. The standard “8 cups a day” might not be enough for you, especially if you are exercising regularly.
Plateau Busters - Part 1 Eat the Right Nutrients at the Right Times
-- By Nicole Nichols, Fitness Instructor
We hear it all the time—you changed your habits and lost weight steadily, but after awhile, that progress halted. You’ve been stuck at the same weight for days, weeks, or even months. There’s nothing more frustrating than trying your best, feeling like you are doing everything right, yet not making any progress towards your weight loss or fitness goals.
Before you inhale a bag of cookies to console yourself, realize that weight loss takes work, and isn’t always perfect. But, there are plenty of ways you can re-energize your program (and motivation) to bust through your weight loss plateau.
But…what is a plateau anyway?
If you’ve been exercising and cutting calories for several weeks, and you’re no longer seeing the same results that you experienced in the beginning, then you’ve probably hit a plateau. This occurs when your progress comes to a standstill, and can be described as not making any “gains” (such as improving your fitness level or losing weight), but not necessarily moving backwards (losing endurance or gaining weight).
Because every individual is unique, there’s no way to actually predict when a plateau might happen. However, the following principles of nutrition, rest, and variation will jumpstart your body, mind, and metabolism. (This article, part 1 in a series of 3, will focus on nutrition.) Incorporate some or all of the following suggestions to both prevent and overcome a weight loss plateau. With just a little tweaking, you’ll be in your skinny jeans in no time!
1. Make sure you are following your SparkPeople nutrition plan correctly. During set-up, did you accurately account for your level of activity? Or, if you are more or less active than when you started the program, have you changed this option in your set-up so that your caloric plan will be accurate for you? This is very important so that you don’t eat too little for your body’s needs, which can actually hinder your weight loss.
In addition, are you accurately tracking your foods in the Food Tracker daily, yet not reaching the minimum number of calories that is recommended? It’s common to think that cutting MORE calories will result in faster weight loss, but that’s not actually the case. You should never consume less than 1200 calories per day. Eating less than this (or too little in general) makes your body think it’s starving (known as “starvation mode”), so it holds onto every calorie, slowing your metabolism. Increase your calories to fit into your recommended range, and you’ll notice a difference.
2. Your body can only do so much with the tools that it has, so eat well. Aim for a wide variety of foods (instead of the same old thing day in and day out) from every basic food group. Try new fruits and vegetables, ethnic cuisines, and a wide range of lean proteins, including non-meat sources like tofu and legumes. All (or most) of your grains should come from whole, unrefined foods like whole-wheat breads and pasta, and brown rice.
These healthy foods, especially when eaten every three to four hours, will help raise and stabilize your metabolism (and energy) to optimal levels. With fewer ups and downs, your hunger will stay in check, and you’ll have plenty of energy to finish a tough workout.
3. After a workout, refuel with a balanced snack or meal within 30 minutes to 2 hours. Remember, “balanced” does not mean just protein. In fact, most individuals—and even athletes—need less than 10 grams of protein post-workout. Carbohydrates are actually more important, so try to eat an additional 30 to 60 grams at this time, when your body is primed to uptake glycogen into the cells to replace the energy you just used up during your workout.
4. Don’t overlook your huge need for water. Hydration is very important for stable energy levels. (You store 3 molecules of water for every glycogen molecule). Plus, hydration promotes muscle building (powering your metabolism), while dehydration promotes muscle breakdown. So drink up—before, during, and after your workout sessions. The standard “8 cups a day” might not be enough for you, especially if you are exercising regularly.
Wednesday, May 27, 2009
Useful Website, I Hope
I just came across a website mypyramid.gov that has a food/exercise tracking page. Go over to the left-hand side of the homepage and click on "MyPyramid Tracker" You need to create a login & password, but it's private that way. The website also analyzes what & how much you eat for its nutritional value, so you can see where you're doing well and where you need to improve.
Tracking food/calories has been my biggest struggle, hence the eating too much and not losing any weight. I've tried writing it down on a piece of paper, using Sparkpeople, using a program on my PDA, and making my own excel type spreadsheet on my computer. I've failed miserably with all attempts so far. I haven't used this one yet (just found it tonight), but I thought I'd pass it on. I'm sure there's lots of useful information on there even if you're not using it to track calorie intake.
Good luck to everyone and keep up the great work.
Tracking food/calories has been my biggest struggle, hence the eating too much and not losing any weight. I've tried writing it down on a piece of paper, using Sparkpeople, using a program on my PDA, and making my own excel type spreadsheet on my computer. I've failed miserably with all attempts so far. I haven't used this one yet (just found it tonight), but I thought I'd pass it on. I'm sure there's lots of useful information on there even if you're not using it to track calorie intake.
Good luck to everyone and keep up the great work.
Tuesday, May 26, 2009
THIRD WEEK OF MAY WEIGH INS
WE DID GREAT FOR HAVING A LONG WEEKEND! Pat yourself on the back considering all the beautiful summer like weather and barbecue time we all did great this last week;
Here is how it breaks down:
Liisa down 1.4 pounds
Sarah down 1.5 pounds
Becky stayed the same
Eileen stayed the same
Joleane stayed the same
Elizabeth stayed the same
Yvonne down 1 pound (of course she was up 1 pound the week before)
Le's keep up the good work and remember just 7 weeks till our camp out!
I for one can't wait to party and see everyone.
Here is how it breaks down:
Liisa down 1.4 pounds
Sarah down 1.5 pounds
Becky stayed the same
Eileen stayed the same
Joleane stayed the same
Elizabeth stayed the same
Yvonne down 1 pound (of course she was up 1 pound the week before)
Le's keep up the good work and remember just 7 weeks till our camp out!
I for one can't wait to party and see everyone.
TIP OF THE DAY - WEDNESDAY
HERE'S A DOZEN SUMMER IDEAS THAT MIGHT GET YOU UP AND GOING. I got these from an email as part of an LDS newsletter. There were a total of 21 but for me these were the best and some I thought I might enjoy doing.
If you're like most people, you are planning to launch your summer with the best of intentions. But like that candy bar in the glove box, the sweet summer memories that were your priority can quickly melt in the slow, hot days of the season. Luckily, with a little planning and some great ideas, you can make this summer the best ever.
Even if money is tight, there are still plenty of ways to have an exciting summer. In fact, the best summer memories are often made up of small, simple pleasures.
1. Take a Hike Being outdoors is like owning a pet - there's just something healthy about it. It feels great to get back to nature, so while the weather is nice, why not explore some of the wonderful parks, trails, and reserves near your home?
2. Read a Biography Books are an easy vacation you can fit under your arm. They are distractions our tired brains love, and there are few things as gripping as a good biography.
3. Go on a Field Trip Remember the time you were reading about the art museum that wasn't far from your home? Summer is the perfect time to explore all that your community has to offer.
4. Sleep Outside Most of us have fallen asleep outdoors a few times in our lives, or at least slept with the window open.
5. Take a Dip Studies show that 86 percent of all the swimming you'll do in your life is completed before you're twenty years old. And most of that was done in the summer. Make this the summer of swim. Visit the community pool, or better yet, take a trip to the ocean or a nearby lake!
6. Have a Yard Sale Yard sales are a great way to get organized and cleaned up before the school year starts. Get your kids involved and let them earn some money. They may not want to give away some of their toys, but they might be interested in selling them.
7. Attend a Concert in the Park Many cities host a series of free concerts during the summer months, often with a wide variety of music from Celtic to bluegrass to classical. So grab a blanket or a lawn chair, pack a picnic, and sit back and enjoy!
8. Attend a Festival During the summer months, festivals are everywhere. So grab the kids and spend the day learning about the food, crafts, history, music, and dance of another culture.
9. Shop at a Farmers' Market Local farmers' markets are overflowing with fresh, delicious fruits and vegetables. Go to localharvest.org or farmersmarket.com to find a farmers' market near you.
10. Pick Fresh Fruit You can also enjoy the bounty of summer by going to the farm yourself to gather juicy strawberries or plump blueberries right from the field. Later in the season, try picking peaches or apples from a local orchard. Check pickyourown.org to see if there is a kid-friendly farm in your area.
11. Attend a State or County Fair A great event for the whole family, local fairs usually have carnival rides, games, food, entertainment, competitions, crafts, and displays. It's the perfect way to celebrate your local culture.
12. Go Stargazing Warm summer nights are perfect for stargazing. You can make it as simple as admiring the stars in the night sky. Find a secluded area near your house that has less light pollution so you can enjoy the full glory of the night sky. Go to stardate.org for lots of tips and a weekly calendar of celestial events.
If you're like most people, you are planning to launch your summer with the best of intentions. But like that candy bar in the glove box, the sweet summer memories that were your priority can quickly melt in the slow, hot days of the season. Luckily, with a little planning and some great ideas, you can make this summer the best ever.
Even if money is tight, there are still plenty of ways to have an exciting summer. In fact, the best summer memories are often made up of small, simple pleasures.
1. Take a Hike Being outdoors is like owning a pet - there's just something healthy about it. It feels great to get back to nature, so while the weather is nice, why not explore some of the wonderful parks, trails, and reserves near your home?
2. Read a Biography Books are an easy vacation you can fit under your arm. They are distractions our tired brains love, and there are few things as gripping as a good biography.
3. Go on a Field Trip Remember the time you were reading about the art museum that wasn't far from your home? Summer is the perfect time to explore all that your community has to offer.
4. Sleep Outside Most of us have fallen asleep outdoors a few times in our lives, or at least slept with the window open.
5. Take a Dip Studies show that 86 percent of all the swimming you'll do in your life is completed before you're twenty years old. And most of that was done in the summer. Make this the summer of swim. Visit the community pool, or better yet, take a trip to the ocean or a nearby lake!
6. Have a Yard Sale Yard sales are a great way to get organized and cleaned up before the school year starts. Get your kids involved and let them earn some money. They may not want to give away some of their toys, but they might be interested in selling them.
7. Attend a Concert in the Park Many cities host a series of free concerts during the summer months, often with a wide variety of music from Celtic to bluegrass to classical. So grab a blanket or a lawn chair, pack a picnic, and sit back and enjoy!
8. Attend a Festival During the summer months, festivals are everywhere. So grab the kids and spend the day learning about the food, crafts, history, music, and dance of another culture.
9. Shop at a Farmers' Market Local farmers' markets are overflowing with fresh, delicious fruits and vegetables. Go to localharvest.org or farmersmarket.com to find a farmers' market near you.
10. Pick Fresh Fruit You can also enjoy the bounty of summer by going to the farm yourself to gather juicy strawberries or plump blueberries right from the field. Later in the season, try picking peaches or apples from a local orchard. Check pickyourown.org to see if there is a kid-friendly farm in your area.
11. Attend a State or County Fair A great event for the whole family, local fairs usually have carnival rides, games, food, entertainment, competitions, crafts, and displays. It's the perfect way to celebrate your local culture.
12. Go Stargazing Warm summer nights are perfect for stargazing. You can make it as simple as admiring the stars in the night sky. Find a secluded area near your house that has less light pollution so you can enjoy the full glory of the night sky. Go to stardate.org for lots of tips and a weekly calendar of celestial events.
TIP OF THE DAY - TUESDAY
RUT OR ROUTINE? I knowl we all get tired of eating the same old things and doing the same old exercises and going to the same old job, but there is something to be said for the peace of mind that comes from being in a routine and knowing what is going on next, mealing planning and calorie counting at least. Calvin and I took off Friday afternoon before dinner and went to Medford and met Joleane, Daniel and Laurie and the children and spent the night. Nice motel, with lots of restaurants all around. Saturday spent part of the day in the temple then played in the water a little and still more eating. The kids all went home Saturday evening but Calvin and I stayed one more night then Sunday got up and took our time but went on over to Myrtle Point. More good food. Haven't been exercising like I have in the recent past so tried extra hard to watch what and how much I ate. Thank goodness for all the stairs in dad's house. We got home yesterday and I tried to remember what I had eaten for the last 3 days, yes I wrote most of it down. Believe me it is so much easier when you have a program like Sparkpeople that I can enter the food as I eat it or do an entire day's menus first thing in the morning. Still no exercises for me until I go Wednesday for an MRI to see what is wrong with the foot. But there is comfort in knowing what I will eat and how I will exercise that makes this weight loss program on an even path.
Sunday, May 24, 2009
Tip of the Weekend (sort of)
Well, Yvonne is out of town for the weekend, with no Internet access. She briefly mentioned that since the blog started she hasn't missed a tip of the day...so I thought I'd step up and supply a tip of the weekend (now that the weekend is almost over). My tip (which is not sanctioned by the blog master Yvonne, so take it with a grain of salt) is simple...take a break, just for the weekend. I don't necessarily mean that we should take a break from eating well or even exercising, but take a break from worrying about it. Relax (your minds at least), enjoy the long weekend and then get back to it on Tuesday.
Keep up the great work, you are all doing awesome!
Friday, May 22, 2009
TIP OF THE DAY - FRIDAY
This came to me as an email. Do you agree with the 10 points?
10 THINGS I HAVE LEARNED AFTER BEING ON SPARKPEOPLE FOR ONE YEAR:
1. Losing weight is hard!
2. Being fat is harder!
3. I rather be fit and healthy than fat and unhappy.
4. Giving up is not a good option.
5. Set backs are inevitable.
6. Overcoming setbacks can make your stronger (if it doesn't kill you- just kidding.)
7. Stay in the game long enough and eventually you will hit a plateau.
8. Pushing harder doesn't always yield the best results.
9. Listen to your body and take a break when you need to.
10. Reach out to at least one person everyday on SparkPeople. (Friends or strangers, it doesn't matter.) It helps and keeps me accountable.
10 THINGS I HAVE LEARNED AFTER BEING ON SPARKPEOPLE FOR ONE YEAR:
1. Losing weight is hard!
2. Being fat is harder!
3. I rather be fit and healthy than fat and unhappy.
4. Giving up is not a good option.
5. Set backs are inevitable.
6. Overcoming setbacks can make your stronger (if it doesn't kill you- just kidding.)
7. Stay in the game long enough and eventually you will hit a plateau.
8. Pushing harder doesn't always yield the best results.
9. Listen to your body and take a break when you need to.
10. Reach out to at least one person everyday on SparkPeople. (Friends or strangers, it doesn't matter.) It helps and keeps me accountable.
Thursday, May 21, 2009
TIP OF THE DAY - THURSDAY
LET'S REVIEW...Last January when we started all this we talked about the steps in starting an effective diet and weight loss program. It did not really matter what program we were going to do as long as we started one and stuck to it. We did have some basic guidelines. I thought that since we are now almost at the end of 5 months it might be good to review and I found this list as an email from Sparkpeople. How are we doing? My comments are in ( ).
10 Tips for Starting a Wellness Program Today
Easy Ways to Get Healthy
1. Write out your goals and desires. (Be flexible on your goals)
2. Ask what, when and how. (Think about which program will work best for you)
3. Have a plan. (Not just diet but exercise as well)
4. Start a journal. (I did this and I am really enjoying it and since I doubt anyone will ever read it I can put some true feelings down...this is not a food journal)
5. Begin your journey where you’re standing now. (We started with those lovely before photos)
6. Take one step at a time. (It was great to start with a big loss that first month but then reality set in and we have to realize the weight did not go on overnight and it won't come off overnight either.)
7. Learn from your setbacks. (Learn yes, but don't quit or get discouraged)
8. Spend some time “cleaning house. (Remember that meant getting all the bad foods out...Poor Laurie, I sent home all my cake and cookie mixes and frosting tubs and chocolate chips and baking goodies with her)
9. Stop comparing yourself to others. (This is hard for me...I see Liisa or Eileen losing 4 or more pounds a week and I get very jealous. I want to lose lots like that too)
10. Reward yourself. (This is very easy for me...shoes, purses, jewelry, stuff, no food)
10 Tips for Starting a Wellness Program Today
Easy Ways to Get Healthy
1. Write out your goals and desires. (Be flexible on your goals)
2. Ask what, when and how. (Think about which program will work best for you)
3. Have a plan. (Not just diet but exercise as well)
4. Start a journal. (I did this and I am really enjoying it and since I doubt anyone will ever read it I can put some true feelings down...this is not a food journal)
5. Begin your journey where you’re standing now. (We started with those lovely before photos)
6. Take one step at a time. (It was great to start with a big loss that first month but then reality set in and we have to realize the weight did not go on overnight and it won't come off overnight either.)
7. Learn from your setbacks. (Learn yes, but don't quit or get discouraged)
8. Spend some time “cleaning house. (Remember that meant getting all the bad foods out...Poor Laurie, I sent home all my cake and cookie mixes and frosting tubs and chocolate chips and baking goodies with her)
9. Stop comparing yourself to others. (This is hard for me...I see Liisa or Eileen losing 4 or more pounds a week and I get very jealous. I want to lose lots like that too)
10. Reward yourself. (This is very easy for me...shoes, purses, jewelry, stuff, no food)
Tuesday, May 19, 2009
TIP OF THE DAY - WEDNESDAY
LOOK AT BEFORE PHOTOS TO SEE JUST HOW GREAT YOU ARE DOING! Think about taking a new photo of yourself and compare it to the photos of you in January. You will be surprised at how different you look. You are all doing so good. You should be proud of yourself. Keep up the great work.
GAINS AND LOSSES FOR THE SECOND WEEK OF MAY
EILEEN DID THE BEST JOB LAST WEEK!!! GREAT WORK!
Wow, Eileen lost 4 pounds last week. I wonder how she did it?
Liisa lost 1.6 pounds
Becky lost 1 pound
Elizabeth stayed the same.
Yvonne put on 1 pound
and so Yvonne wouldn't look so bad Joleane ate some
sweets and gained 1 1/2 pounds. Thanks Joleane
you are a good daughter.
Wow, Eileen lost 4 pounds last week. I wonder how she did it?
Liisa lost 1.6 pounds
Becky lost 1 pound
Elizabeth stayed the same.
Yvonne put on 1 pound
and so Yvonne wouldn't look so bad Joleane ate some
sweets and gained 1 1/2 pounds. Thanks Joleane
you are a good daughter.
Monday, May 18, 2009
TIP OF THE DAY - TUESDAY
Top 6 Fitness Myths and Truths Don't Believe These Tall Tales
-- By Jen Mueller, Certified Personal Trainer
There are several common misconceptions about exercise and weight loss, but don’t let yourself be fooled! Here are the Top 6 Fitness Myths and the Truths that debunk them: This time of year is all about starting fresh—new goals, solid plans, better habits. You probably have a new exercise routine to help you reach your weight loss and fitness goals. Along the way, whether in the gym, reading the latest books, or talking with your friends, you’ll hear a lot of advice about exercise—not all of which is true.
Myth #1: You can take weight off of specific body parts by doing exercises that target those areas.
Truth: This concept is called "spot training" and unfortunately, it doesn’t burn fat. When you lose weight, you are unable to choose the area in which the reduction will occur. Your body predetermines which fat stores it will use. For example, doing sit-ups will strengthen you abs but will not take the fat off of your stomach. Similarly, an activity like running burns fat all over your body, not just your legs. You can, however, compliment a balanced exercise program with a selection of weight training exercises to gradually lose weight and tone the body.
Myth #2: Women who lift weights will bulk up.
Truth: While on a weight lifting program, the right hormones (testosterone) are necessary in order to bulk up. Women’s testosterone levels are much lower than men’s, so in most cases, they are not capable of building large muscles. In fact, since muscle takes up less room than fat, women tend to lose inches when they strength train. So in addition to the physical benefits (increased metabolism, decreased risk of osteoporosis, increased strength), strength training will help you slim down too!
Myth #3: If you can’t exercise hard and often, there’s really no point.
Truth: Even moderate activity is shown to reduce your risk for heart disease and stroke. If you don’t have 30 minutes in your day to exercise, try splitting it up into 10-minute segments instead. Everyone can find 10 minutes to spare sometime during the day! There are simple things you can do to increase your activity without having to go to the gym: take the stairs instead of the elevator, jump rope or do body weight exercises (push ups, crunches) at commercial breaks, take a short walk after lunch. Remember that any exercise is better than none!
Myth #4: Performing abdominal exercises will give you a flat stomach.
Truth: This is similar to Myth #1 above. The fact is, the only way to get a flat stomach is to strip away the fat around the midsection. This is accomplished by doing cardio/aerobic exercise (to burn calories), strength training (to increase metabolism) and following a proper diet. Abdominal exercises will help to build muscle in your midsection, but you will never see the muscle definition unless the fat in this area is stripped away.
Myth #5: You will burn more fat if you exercise longer at a lower intensity.
Truth: The most important factor in exercise and weight control is not the percentage of fat calories burned, but the total calories burned during the activity. The faster you walk, bike or swim, for example, the more calories you use per minute. Although you will be burning fewer "fat calories", you will be burning more total calories, and in turn, will lose more weight.
Myth #6: No pain, no gain!
Truth: Exercise should not be painful! At the height of your workout, you should be sweating and breathing hard. You should not be so out of breath that you cannot answer a question, but should not be so comfortable that you can carry on a full conversation. That’s how you know you are working at a good level. It’s important to distinguish between muscle fatigue (feeling "the burn") and muscle/joint pain (sharp and uncomfortable pain during movement). Pain is your body’s way of telling you that you’re doing something wrong. Listen to your body. If it’s painful, stop!
There’s a lot of fitness information out there- some reliable, some not. The important thing is to ask questions. If you don’t understand something or question the source, ask a qualified fitness professional for their advice. Sticking to the truths of these myths will keep you healthy, injury-free, and on track to meeting your fitness goals.
-- By Jen Mueller, Certified Personal Trainer
There are several common misconceptions about exercise and weight loss, but don’t let yourself be fooled! Here are the Top 6 Fitness Myths and the Truths that debunk them: This time of year is all about starting fresh—new goals, solid plans, better habits. You probably have a new exercise routine to help you reach your weight loss and fitness goals. Along the way, whether in the gym, reading the latest books, or talking with your friends, you’ll hear a lot of advice about exercise—not all of which is true.
Myth #1: You can take weight off of specific body parts by doing exercises that target those areas.
Truth: This concept is called "spot training" and unfortunately, it doesn’t burn fat. When you lose weight, you are unable to choose the area in which the reduction will occur. Your body predetermines which fat stores it will use. For example, doing sit-ups will strengthen you abs but will not take the fat off of your stomach. Similarly, an activity like running burns fat all over your body, not just your legs. You can, however, compliment a balanced exercise program with a selection of weight training exercises to gradually lose weight and tone the body.
Myth #2: Women who lift weights will bulk up.
Truth: While on a weight lifting program, the right hormones (testosterone) are necessary in order to bulk up. Women’s testosterone levels are much lower than men’s, so in most cases, they are not capable of building large muscles. In fact, since muscle takes up less room than fat, women tend to lose inches when they strength train. So in addition to the physical benefits (increased metabolism, decreased risk of osteoporosis, increased strength), strength training will help you slim down too!
Myth #3: If you can’t exercise hard and often, there’s really no point.
Truth: Even moderate activity is shown to reduce your risk for heart disease and stroke. If you don’t have 30 minutes in your day to exercise, try splitting it up into 10-minute segments instead. Everyone can find 10 minutes to spare sometime during the day! There are simple things you can do to increase your activity without having to go to the gym: take the stairs instead of the elevator, jump rope or do body weight exercises (push ups, crunches) at commercial breaks, take a short walk after lunch. Remember that any exercise is better than none!
Myth #4: Performing abdominal exercises will give you a flat stomach.
Truth: This is similar to Myth #1 above. The fact is, the only way to get a flat stomach is to strip away the fat around the midsection. This is accomplished by doing cardio/aerobic exercise (to burn calories), strength training (to increase metabolism) and following a proper diet. Abdominal exercises will help to build muscle in your midsection, but you will never see the muscle definition unless the fat in this area is stripped away.
Myth #5: You will burn more fat if you exercise longer at a lower intensity.
Truth: The most important factor in exercise and weight control is not the percentage of fat calories burned, but the total calories burned during the activity. The faster you walk, bike or swim, for example, the more calories you use per minute. Although you will be burning fewer "fat calories", you will be burning more total calories, and in turn, will lose more weight.
Myth #6: No pain, no gain!
Truth: Exercise should not be painful! At the height of your workout, you should be sweating and breathing hard. You should not be so out of breath that you cannot answer a question, but should not be so comfortable that you can carry on a full conversation. That’s how you know you are working at a good level. It’s important to distinguish between muscle fatigue (feeling "the burn") and muscle/joint pain (sharp and uncomfortable pain during movement). Pain is your body’s way of telling you that you’re doing something wrong. Listen to your body. If it’s painful, stop!
There’s a lot of fitness information out there- some reliable, some not. The important thing is to ask questions. If you don’t understand something or question the source, ask a qualified fitness professional for their advice. Sticking to the truths of these myths will keep you healthy, injury-free, and on track to meeting your fitness goals.
Sunday, May 17, 2009
TIP OF THE DAY - MONDAY
NOW THIS IS SOME GREAT INFORMATION:
Over 100 Super Foods for a Super You
Include these Foods for Maximum Body Benefits
-- By Becky Hand, Licensed & Registered Dietitian
Faster than a speeding bullet…More powerful than a locomotive…Nutrient-packed with health enhancing properties…Here come the SUPER FOODS!
These foods benefit your body in so many ways. They power your brain, and correctly and efficiently fuel your body. Super foods fight infection, enhance your immune system, and protect against diseases such as osteoporosis, heart disease, certain cancers, diabetes, and respiratory infections.
While this list of super foods may be longer than most, it shows that great things do come in small packages. These foods are not only healthy, but they're also affordable, familiar, and readily available at regular grocery stores and farmers markets.
With so many choices, you'll discover just how easy it is to eat super healthy every day…even when on a tight budget. This is an all-inclusive list, but some foods might not be right for your tastes, preferences or health goals.
Remember that no single food can provide everything you need to be healthy. That's why it's important to choose a variety of super foods from each category to meet your daily nutrition needs.
Vegetables
Asparagus Avocados Beets Bell peppers Broccoli Brussels sprouts Cabbage Carrots Cauliflower Collard greens Crimini mushrooms Cucumbers Eggplant Garlic Green beans Kale Mustard greens Onions Peas Portobello mushrooms Potatoes Rainbow chard Romaine lettuce Shiitake mushrooms Spinach Summer squash Sweet potatoes Swiss chard Tomatoes Turnip greens Winter squash Yams
Calcium-Rich Foods
Almond milk Cheese, low fat Cottage cheese, low fat Milk, skim or 1%Orange juice with calcium Rice milk Soy milk Yogurt with active cultures, low fat
Fruits
Apples Apricots Bananas Black olives Blackberries Blueberries Cantaloupe Cherries Cranberries Figs Grapefruit Grapes Honeydew melon Kiwifruit Lemons Limes Nectarines Oranges Papaya Peaches Pears Pineapple Plums Prunes Raisins Raspberries Strawberries Watermelon
Grains
Amaranth Arborio rice Barley Brown rice Buckwheat Bulgur Corn Jasmine Millet Oats Quinoa Rye Spelt Triticale Wheat berries Whole grain breads, cereal, pasta Whole wheat breads, cereal, pasta Wild Rice
Proteins
Almonds Beef,lean Black beans Cashews Chicken, skinless Chickpeas Egg whites Eggs Fish, unbreadedFlaxseed Garbanzo beans Hemp seeds Hummus Kidney beans Lima beans Lentils Miso Navy beans Nuts Peanut butter, natural Peanuts Pinto beans Pork, lean Pumpkin seeds Salmon, canned or fresh Seafood,unbreaded Sesame seeds Soybeans Sunflower seeds Tahini Tempeh Tofu Tuna, canned or fresh Turkey, skinless Veggie burgers Walnuts Wild game, skinless
Miscellaneous
Canola oil
Dark chocolate
Over 100 Super Foods for a Super You
Include these Foods for Maximum Body Benefits
-- By Becky Hand, Licensed & Registered Dietitian
Faster than a speeding bullet…More powerful than a locomotive…Nutrient-packed with health enhancing properties…Here come the SUPER FOODS!
These foods benefit your body in so many ways. They power your brain, and correctly and efficiently fuel your body. Super foods fight infection, enhance your immune system, and protect against diseases such as osteoporosis, heart disease, certain cancers, diabetes, and respiratory infections.
While this list of super foods may be longer than most, it shows that great things do come in small packages. These foods are not only healthy, but they're also affordable, familiar, and readily available at regular grocery stores and farmers markets.
With so many choices, you'll discover just how easy it is to eat super healthy every day…even when on a tight budget. This is an all-inclusive list, but some foods might not be right for your tastes, preferences or health goals.
Remember that no single food can provide everything you need to be healthy. That's why it's important to choose a variety of super foods from each category to meet your daily nutrition needs.
Vegetables
Asparagus Avocados Beets Bell peppers Broccoli Brussels sprouts Cabbage Carrots Cauliflower Collard greens Crimini mushrooms Cucumbers Eggplant Garlic Green beans Kale Mustard greens Onions Peas Portobello mushrooms Potatoes Rainbow chard Romaine lettuce Shiitake mushrooms Spinach Summer squash Sweet potatoes Swiss chard Tomatoes Turnip greens Winter squash Yams
Calcium-Rich Foods
Almond milk Cheese, low fat Cottage cheese, low fat Milk, skim or 1%Orange juice with calcium Rice milk Soy milk Yogurt with active cultures, low fat
Fruits
Apples Apricots Bananas Black olives Blackberries Blueberries Cantaloupe Cherries Cranberries Figs Grapefruit Grapes Honeydew melon Kiwifruit Lemons Limes Nectarines Oranges Papaya Peaches Pears Pineapple Plums Prunes Raisins Raspberries Strawberries Watermelon
Grains
Amaranth Arborio rice Barley Brown rice Buckwheat Bulgur Corn Jasmine Millet Oats Quinoa Rye Spelt Triticale Wheat berries Whole grain breads, cereal, pasta Whole wheat breads, cereal, pasta Wild Rice
Proteins
Almonds Beef,lean Black beans Cashews Chicken, skinless Chickpeas Egg whites Eggs Fish, unbreadedFlaxseed Garbanzo beans Hemp seeds Hummus Kidney beans Lima beans Lentils Miso Navy beans Nuts Peanut butter, natural Peanuts Pinto beans Pork, lean Pumpkin seeds Salmon, canned or fresh Seafood,unbreaded Sesame seeds Soybeans Sunflower seeds Tahini Tempeh Tofu Tuna, canned or fresh Turkey, skinless Veggie burgers Walnuts Wild game, skinless
Miscellaneous
Canola oil
Dark chocolate
TIP OF THE DAY - SUNDAY
PINK HEART...I hope you all received a pink heart email this weekend. These are some quotes from that email, started by Becky, I could not get the pictures to copy here but the words are food for thought and since tomorrow is weigh in this is the only kind of food I need today:
'Be kinder than necessary because everyone you meet is fighting some kind of battle.' If you want your dreams to come true, you mustn't oversleep.Of all the things you wear, your expression is the most important. The happiness of your life depends on the quality of your thoughts.The heaviest thing you can carry is a grudge.One thing you can give and still keep...is your word.You lie the loudest when you lie to yourself. If you lack the courage to start, you have already finished. One thing you can't recycle is wasted time. Ideas won't work unless ' You' do.Your mind is like a parachute...it functions only when open..The pursuit of happiness is the chase of a lifetime! It is never too late to become what you might have been.Life is too short to wake up with regrets. So love the people who treat you right.. Forget about the one's who don't. Believe everything happens for a reason. If you get a second chance, grab it with both hands. If it changes your life, let it. Nobody said life would be easy, they just promised it would be worth it. Friends are like balloons; once you let them go, you might not get them back. Sometimes we get so busy with our own lives and problems that we may not even notice that we've let them fly away. Sometimes we are so caught up in who's right and who's wrong that we forget what's right and wrong. Sometimes we just don't realize what real friendship means until it is too late. I don't want to let that happen so I'm gonna tie you to my heart so I never lose you.'
'Be kinder than necessary because everyone you meet is fighting some kind of battle.' If you want your dreams to come true, you mustn't oversleep.Of all the things you wear, your expression is the most important. The happiness of your life depends on the quality of your thoughts.The heaviest thing you can carry is a grudge.One thing you can give and still keep...is your word.You lie the loudest when you lie to yourself. If you lack the courage to start, you have already finished. One thing you can't recycle is wasted time. Ideas won't work unless ' You' do.Your mind is like a parachute...it functions only when open..The pursuit of happiness is the chase of a lifetime! It is never too late to become what you might have been.Life is too short to wake up with regrets. So love the people who treat you right.. Forget about the one's who don't. Believe everything happens for a reason. If you get a second chance, grab it with both hands. If it changes your life, let it. Nobody said life would be easy, they just promised it would be worth it. Friends are like balloons; once you let them go, you might not get them back. Sometimes we get so busy with our own lives and problems that we may not even notice that we've let them fly away. Sometimes we are so caught up in who's right and who's wrong that we forget what's right and wrong. Sometimes we just don't realize what real friendship means until it is too late. I don't want to let that happen so I'm gonna tie you to my heart so I never lose you.'
Saturday, May 16, 2009
TIP OF THE DAY - SATURDAY
THIS IS ANOTHER LONG ONE BUT WITH THE 80 DEGREE TEMPETATURES EXPECTED FOR THE NEXT FEW DAYS THIS SEEMS TIMELY, ENJOY THE ADVICE AND SUNNY WEEKEND!
The Warm Weather Guide to Healthier Eating
Let the Season be Your Guide
-- By Zach Van Hart, Staff Writer
Looking for new, inventive ways to improve your eating habits? Warm weather can help you create better nutritional habits. From longer days to seasonal produce, the next few months are a great time to make your diet reach new heights.BreakfastEven though it’s typically the smallest meal of the day, breakfast is the most important one because it sets the tone for the entire day. What you eat, or do not eat, will determine how much you eat for lunch, dinner and snacks. If you skip breakfast, you become more likely to binge at lunch and load up on unneeded calories. So how can the pleasant weather help with eating breakfast?Set up a system with
Mother Nature's virtues as the backbone. Now that the sun is out and the temperature is nice when you wake up, eat breakfast outside every morning. Pick a place – your porch, deck or favorite chair – and take 10 to 15 minutes to eat and enjoy. No need for eggs, bacon and all the fixins; cereal with skim milk, a whole-wheat bagel with low-fat cream cheese or a fruit smoothie is all you need to start the day right.
LunchThis is a trouble meal for two reasons: 1. If you eat at a restaurant, it’s hard to control portion sizes, 2. It’s usually followed by sitting at a desk for the next several hours. This equates to consuming a lot of calories without burning any in return. A few more problems with a typical lunch out:
Lack of whole grains (mostly white bread, white pasta and white rice)
Few fruits and vegetables
Danger foods (French fries, fattening condiments)
The solution? Pack your lunch. You can control the portions, add fruits and veggies, make sure all of your carbohydrates are complex and avoid unhealthy snacks and sweets. Now about burning some of those calories, again take advantage of the warmer weather and eat away from the office. If you choose a spot that’s a 10-minute walk away, you’ll burn 120 calories just by walking there and back.Still unsure? Do you usually eat lunch with work buddies? Bring them along! Make a lunch team where everyone packs their lunches and heads out of the office to eat. Better yet, each person on the team could make a healthy, big batch of food once a week for the rest of team, so every day is a different, healthy lunch. Everyone wins.
DinnerKeep taking advantage of the longer days and fire up that grill. Grilling out has all of the good foods that come with hitting up the drive-thru; they're just healthier versions. You can have a burger if you'd like, or go with healthier foods such as chicken or fish. You eliminate a lot of the grease that comes with frying. But who said to stop with meat? Add some veggies to the mix. Throw on a few ears of corn, or cut up and skewer some peppers, onions and tomatoes. Cooking on the grill will take up the same time as the drive-thru, and it’s cheaper, too.
Other tips:From the flowers blooming in your garden to the vegetables for sale at the farmers market, bright colors abound during summer. Spread that variety to your diet with a healthy dose of different-colored fruits and vegetables. The food will taste great, and the presentation will be more lively.
Orange – oranges, peppers, carrots, peaches
Yellow – apples, peppers, bananas, corn
Red – apples, peppers, tomatoes, strawberries
Purple – blueberries, grapes
Green – peppers, kiwi, broccoli, peas, leafy greens
White – cauliflower, water chestnuts
Eliminating soda has enormous benefits to your diet. Replacing it with water would be preferable, but if you really crave that sweet taste in your drink, go for the spring and summertime favorites of lemonade and ice tea. Both have less sugar and caffeine and are perfect for a hot day. Or, give water a shot, but slice up a cucumber or orange and drop the pieces in a pitcher to add some flavor.
The Warm Weather Guide to Healthier Eating
Let the Season be Your Guide
-- By Zach Van Hart, Staff Writer
Looking for new, inventive ways to improve your eating habits? Warm weather can help you create better nutritional habits. From longer days to seasonal produce, the next few months are a great time to make your diet reach new heights.BreakfastEven though it’s typically the smallest meal of the day, breakfast is the most important one because it sets the tone for the entire day. What you eat, or do not eat, will determine how much you eat for lunch, dinner and snacks. If you skip breakfast, you become more likely to binge at lunch and load up on unneeded calories. So how can the pleasant weather help with eating breakfast?Set up a system with
Mother Nature's virtues as the backbone. Now that the sun is out and the temperature is nice when you wake up, eat breakfast outside every morning. Pick a place – your porch, deck or favorite chair – and take 10 to 15 minutes to eat and enjoy. No need for eggs, bacon and all the fixins; cereal with skim milk, a whole-wheat bagel with low-fat cream cheese or a fruit smoothie is all you need to start the day right.
LunchThis is a trouble meal for two reasons: 1. If you eat at a restaurant, it’s hard to control portion sizes, 2. It’s usually followed by sitting at a desk for the next several hours. This equates to consuming a lot of calories without burning any in return. A few more problems with a typical lunch out:
Lack of whole grains (mostly white bread, white pasta and white rice)
Few fruits and vegetables
Danger foods (French fries, fattening condiments)
The solution? Pack your lunch. You can control the portions, add fruits and veggies, make sure all of your carbohydrates are complex and avoid unhealthy snacks and sweets. Now about burning some of those calories, again take advantage of the warmer weather and eat away from the office. If you choose a spot that’s a 10-minute walk away, you’ll burn 120 calories just by walking there and back.Still unsure? Do you usually eat lunch with work buddies? Bring them along! Make a lunch team where everyone packs their lunches and heads out of the office to eat. Better yet, each person on the team could make a healthy, big batch of food once a week for the rest of team, so every day is a different, healthy lunch. Everyone wins.
DinnerKeep taking advantage of the longer days and fire up that grill. Grilling out has all of the good foods that come with hitting up the drive-thru; they're just healthier versions. You can have a burger if you'd like, or go with healthier foods such as chicken or fish. You eliminate a lot of the grease that comes with frying. But who said to stop with meat? Add some veggies to the mix. Throw on a few ears of corn, or cut up and skewer some peppers, onions and tomatoes. Cooking on the grill will take up the same time as the drive-thru, and it’s cheaper, too.
Other tips:From the flowers blooming in your garden to the vegetables for sale at the farmers market, bright colors abound during summer. Spread that variety to your diet with a healthy dose of different-colored fruits and vegetables. The food will taste great, and the presentation will be more lively.
Orange – oranges, peppers, carrots, peaches
Yellow – apples, peppers, bananas, corn
Red – apples, peppers, tomatoes, strawberries
Purple – blueberries, grapes
Green – peppers, kiwi, broccoli, peas, leafy greens
White – cauliflower, water chestnuts
Eliminating soda has enormous benefits to your diet. Replacing it with water would be preferable, but if you really crave that sweet taste in your drink, go for the spring and summertime favorites of lemonade and ice tea. Both have less sugar and caffeine and are perfect for a hot day. Or, give water a shot, but slice up a cucumber or orange and drop the pieces in a pitcher to add some flavor.
Friday, May 15, 2009
TIP OF THE DAY - FRIDAY
I NEVER THOUGHT ABOUT THIS BUT IT IS SO TRUE! THINK ABOUT IT...
11 Things Children Can Teach You About Weight Loss
The Littlest People Know the Biggest Motivation Secrets
-- By Mike Kramer, Staff Writer
The answers to weight loss success aren’t in the bookstore. You won’t find them in the latest government research labs. Forget about talk radio, late night TV, or a magazine rack full of scantily clad, impossibly thin cover models.You’ll uncover information and data there, for sure.
You’ll find plenty of opinions, ideas and "proven techniques" too. But the REAL answers – the stuff you can use every day – can be found anytime at your local playground.Everything you need to know about fitness and weight loss, you can learn from kids.Have you ever watched a child completely engrossed in a project? They have the magical ability to be serious about what they’re doing without taking it too seriously. You can do the same with your weight loss. You can live every day with more focus, and every week with more motivation.Here’s what every child knows that you may have forgotten. See if you can apply some of these lessons to your daily program:
1. Everything can be a game. Why slog through the same workout routines in boredom, when you can add a little fun? Make up rules, shoot for personal records, regain your competitive spirit.
2. Don’t walk when you can run. Every day is full of opportunities to increase your fitness. This rule is closely related to "don’t drive when you can walk."
3. If you don’t like it, don’t eat it. Once you hit your goal weight, chances are your eating habits won’t stick around long if you hated what you were eating. Healthy eating involves balance and moderation.
4. Laughter feels good. Kids seem to inherently know that laughter can ease blood pressure, help your brain function, give you energy, and help you reach your goals. Smiling and enjoying yourself can be serious help.
5. Playtime is important. We get so caught up in work, chores and a host of "have-to's" that we forget to take time for ourselves. Not only does relaxing and regrouping make life worthwhile, it has real health benefits. Most of all, it will help you stay consistent and motivated.
6. The world should be full of color—especially on your dinner plate! Splash it with as many colors as possible, paint it like a rainbow with food. It’s more fun to look at and chances are you’ll be eating a healthy, balanced meal.
7. It’s always more fun with friends around. Children tend to gravitate toward other children. It gives them spirit and makes them want to play all day. Working out with other people is almost like having your own little playgroup.
8. Adventures are found outside, not inside. Every kid knows that the good stuff is in the great outdoors—fresh air, wide open spaces, limitless possibilities. You can’t find those things cooped up in a tiny, stale gym. Open the door and start a new adventure every day.
9. It’s important to use your imagination. You can be Captain Fantastic or Stupendous Woman any time you want. Give yourself permission to believe in your own super powers and let your mind take you wherever it wants to go.
10. Anything is possible. No fear, no self-doubts, no negative self talk, no self-criticism, no worries, no destructive anxieties or thoughts of failure. To a child, he/she can do anything. And do you know what? They’re right.
11. You have your whole life ahead of you. Here’s your chance to do it right.
The answers to weight loss are probably about 3-4 feet tall, and may be closer than you think. When you act more like a kid, suddenly the world opens up. Living a healthy lifestyle becomes something you want to do every day. Start enjoying yourself again!
11 Things Children Can Teach You About Weight Loss
The Littlest People Know the Biggest Motivation Secrets
-- By Mike Kramer, Staff Writer
The answers to weight loss success aren’t in the bookstore. You won’t find them in the latest government research labs. Forget about talk radio, late night TV, or a magazine rack full of scantily clad, impossibly thin cover models.You’ll uncover information and data there, for sure.
You’ll find plenty of opinions, ideas and "proven techniques" too. But the REAL answers – the stuff you can use every day – can be found anytime at your local playground.Everything you need to know about fitness and weight loss, you can learn from kids.Have you ever watched a child completely engrossed in a project? They have the magical ability to be serious about what they’re doing without taking it too seriously. You can do the same with your weight loss. You can live every day with more focus, and every week with more motivation.Here’s what every child knows that you may have forgotten. See if you can apply some of these lessons to your daily program:
1. Everything can be a game. Why slog through the same workout routines in boredom, when you can add a little fun? Make up rules, shoot for personal records, regain your competitive spirit.
2. Don’t walk when you can run. Every day is full of opportunities to increase your fitness. This rule is closely related to "don’t drive when you can walk."
3. If you don’t like it, don’t eat it. Once you hit your goal weight, chances are your eating habits won’t stick around long if you hated what you were eating. Healthy eating involves balance and moderation.
4. Laughter feels good. Kids seem to inherently know that laughter can ease blood pressure, help your brain function, give you energy, and help you reach your goals. Smiling and enjoying yourself can be serious help.
5. Playtime is important. We get so caught up in work, chores and a host of "have-to's" that we forget to take time for ourselves. Not only does relaxing and regrouping make life worthwhile, it has real health benefits. Most of all, it will help you stay consistent and motivated.
6. The world should be full of color—especially on your dinner plate! Splash it with as many colors as possible, paint it like a rainbow with food. It’s more fun to look at and chances are you’ll be eating a healthy, balanced meal.
7. It’s always more fun with friends around. Children tend to gravitate toward other children. It gives them spirit and makes them want to play all day. Working out with other people is almost like having your own little playgroup.
8. Adventures are found outside, not inside. Every kid knows that the good stuff is in the great outdoors—fresh air, wide open spaces, limitless possibilities. You can’t find those things cooped up in a tiny, stale gym. Open the door and start a new adventure every day.
9. It’s important to use your imagination. You can be Captain Fantastic or Stupendous Woman any time you want. Give yourself permission to believe in your own super powers and let your mind take you wherever it wants to go.
10. Anything is possible. No fear, no self-doubts, no negative self talk, no self-criticism, no worries, no destructive anxieties or thoughts of failure. To a child, he/she can do anything. And do you know what? They’re right.
11. You have your whole life ahead of you. Here’s your chance to do it right.
The answers to weight loss are probably about 3-4 feet tall, and may be closer than you think. When you act more like a kid, suddenly the world opens up. Living a healthy lifestyle becomes something you want to do every day. Start enjoying yourself again!
Thursday, May 14, 2009
Joleane's 5K Challenge & the Deal to be Consistent
This is really just a reminder about my Born to Run Challenge 5K that's coming up May 30th. Hopefully that link will work and take you back to my original request if you need more details. Basically I asked for pledges. If you've already pledged for me, I thank you very much. If the pledge was $10 or less you can just send the money to me and I'll turn it in when I register. Pledges of more then $10 will just mean the event people will contact you for your pledge.
I've been working really hard this month to get out of the slump that this year has mostly been for me. I'm much more consistent about running and walking (hopefully the Achilles tendon issues are gone for good). I'm also working hard to up my mileage. I'm up to 1.25 miles without stopping, which, as pathetic as that is, is the longest distance I've been able to manage all year. My goal is to run the first 2 miles of the 5K without stopping.
The biggest thing that is helping me with consistency is this deal and exercise log I've got going with my sister-in-law, Sarah. If you have a gmail account I can share the exercise log with you. (If you're interested, write me at jemsharp@gmail.com and I'll email you the invitation).
Here's how we're doing this thing. Sarah & I share and have access to the same exercise log. We each have a place to record our exercise each day. We are able to see when & what the other has done. We've set our weekly goals and at the end of the month we determine who has been the most consistent with reaching their goals. The "loser" then has to buy the "winner" a predetermined gift. For us, the prize is a book from Amazon, to the tune of about $10.
The best thing about it is that it's getting us both out and exercising more consistently and we're both the winners for that.
If you're having issues with consistency, grab a buddy, make a deal with someone or all of us, record your goals and exercise and get consistent with us! (Consider this your engraved invitation). :)
I've been working really hard this month to get out of the slump that this year has mostly been for me. I'm much more consistent about running and walking (hopefully the Achilles tendon issues are gone for good). I'm also working hard to up my mileage. I'm up to 1.25 miles without stopping, which, as pathetic as that is, is the longest distance I've been able to manage all year. My goal is to run the first 2 miles of the 5K without stopping.
The biggest thing that is helping me with consistency is this deal and exercise log I've got going with my sister-in-law, Sarah. If you have a gmail account I can share the exercise log with you. (If you're interested, write me at jemsharp@gmail.com and I'll email you the invitation).
Here's how we're doing this thing. Sarah & I share and have access to the same exercise log. We each have a place to record our exercise each day. We are able to see when & what the other has done. We've set our weekly goals and at the end of the month we determine who has been the most consistent with reaching their goals. The "loser" then has to buy the "winner" a predetermined gift. For us, the prize is a book from Amazon, to the tune of about $10.
The best thing about it is that it's getting us both out and exercising more consistently and we're both the winners for that.
If you're having issues with consistency, grab a buddy, make a deal with someone or all of us, record your goals and exercise and get consistent with us! (Consider this your engraved invitation). :)
TIP OF THE DAY - THURSDAY
THIS IS A LONG ONE BUT CONTAINS SOME GREAT INFORMATION.
The Truth About Carbohydrates Not all Carbs are Created Equal
-- By Becky Hand, Licensed & Registered Dietitian
It’s true. A carbohydrate-rich diet can inflate appetite and girth. Low-carb diets do promote short-term weight loss, but are accompanied by some severe dangers. So what should you do? The truth is, you can have your carbs and eat them too—you just have to know how to choose them. The Truth about Carbohydrates
Carbohydrates are the body's ideal fuel for most functions. They supply the body with the energy needed for the muscles, brain and central nervous system. In fact, the human brain depends exclusively on carbohydrates for its energy.
Carbohydrates are found in fruits, vegetables, beans, dairy products, foods made from grain products, and sweeteners such as sugar, honey, molasses, and corn syrup.
The body converts digestible (non-fiber) carbohydrates into glucose, which our cells use as fuel. Some carbs (simple) break down quickly into glucose while others (complex) are slowly broken down and enter the bloodstream more gradually.
During digestion, all carbohydrates are broken down into glucose before they can enter the bloodstream where insulin helps the glucose enter the body’s cells. Some glucose is stored as glycogen in the liver and muscles for future use, like fueling a workout. If there is extra glucose, the body will store it as fat.
All carbohydrates are not created equal. There are basically three types of carbohydrates:
Simple carbohydrates are composed of 1 or 2 sugar units that are broken down and digested quickly. Recent research has shown that certain simple carbohydrate foods can cause extreme surges in blood sugar levels, which also increases insulin release. This can elevate appetite and the risk of excess fat storage.
Complex carbohydrates (also referred to as starch) are made up of many sugar units and are found in both natural (brown rice) and refined (white bread) form. They are structurally more complex and take longer to be broken down and digested. Complex carbohydrate foods have been shown to enter the blood stream gradually and trigger only a moderate rise in insulin levels, which stabilizes appetite and results in fewer carbohydrates that are stored as fat. Unrefined or ‘whole grain’ carbohydrates found in products like brown rice, whole wheat pasta and bran cereals are digested slowly. They contain vitamins, minerals and fiber which promote health. Fiber and nutrient-rich vegetables, fruits and beans which are carbohydrates also have many important functions for the body and are important for good health.
Indigestible carbohydrates are also called fiber. The body is unable to breakdown fiber into small enough units for absorption. It is therefore not an energy source for the body but does promote health in many other ways.
Simple carbs, complex carbs, and fiber are found in many foods. Some provide important nutrients that promote health while others simply provide calories that promote girth.
Sugar, syrup, candy, honey, jams, jelly, molasses, and soft drinks contain simple carbohydrates and little if any nutrients.
Fruits contain primarily simple carbohydrate but also valuable vitamins, minerals, fiber, and water.
Vegetables contain varying amounts of simple and complex carbohydrates, vitamins, minerals, fiber, and water.
Legumes such as beans, peas, lentils and soybeans contain complex carbohydrates, fiber, vitamins, minerals, and protein.
Milk products contain simple carbohydrates along with protein, calcium and other nutrients.
Grain products contain complex carbohydrates, fiber, vitamins, minerals, and protein. The amounts vary depending on the type of grain used and the amount of processing. Selecting whole grain options whenever possible is recommended.
What You Should Know About Low-Carbohydrate DietsFollowing an extremely low-carbohydrate diet is disastrous, dangerous, and above all—boring! Carbohydrates are NOT the enemy. Including the appropriate amounts and types of carbohydrate-rich foods in your diet is essential for long-term health and weight loss/maintenance. The Body’s Immediate Reaction to Very Low Carbohydrate Diets When there is a severe deficit of carbohydrates, the body has several immediate reactions:
With no glucose available for energy, the body starts using protein from food for energy. Therefore this protein is no longer available for more important functions, such as making new cells, tissues, enzymes, hormones, and antibodies and the regulation of fluid balance.
When carbohydrates are lacking, the body cannot burn fat in the correct way. Normally carbs combine with fat fragments to be used as energy. When carbs are not available, there is an incomplete breakdown of fat that produces a by-product called ketones. These ketones accumulate in the blood and in the urine causing ketosis, which is an abnormal state. Ketosis does cause a decrease in appetite because it's one of the body's protection mechanisms. It's an advantage to someone in a famine (which the body thinks it's experiencing) to lack an appetite because the search for food would be a waste of time and additional energy.
The Truth About Carbohydrates Not all Carbs are Created Equal
-- By Becky Hand, Licensed & Registered Dietitian
It’s true. A carbohydrate-rich diet can inflate appetite and girth. Low-carb diets do promote short-term weight loss, but are accompanied by some severe dangers. So what should you do? The truth is, you can have your carbs and eat them too—you just have to know how to choose them. The Truth about Carbohydrates
Carbohydrates are the body's ideal fuel for most functions. They supply the body with the energy needed for the muscles, brain and central nervous system. In fact, the human brain depends exclusively on carbohydrates for its energy.
Carbohydrates are found in fruits, vegetables, beans, dairy products, foods made from grain products, and sweeteners such as sugar, honey, molasses, and corn syrup.
The body converts digestible (non-fiber) carbohydrates into glucose, which our cells use as fuel. Some carbs (simple) break down quickly into glucose while others (complex) are slowly broken down and enter the bloodstream more gradually.
During digestion, all carbohydrates are broken down into glucose before they can enter the bloodstream where insulin helps the glucose enter the body’s cells. Some glucose is stored as glycogen in the liver and muscles for future use, like fueling a workout. If there is extra glucose, the body will store it as fat.
All carbohydrates are not created equal. There are basically three types of carbohydrates:
Simple carbohydrates are composed of 1 or 2 sugar units that are broken down and digested quickly. Recent research has shown that certain simple carbohydrate foods can cause extreme surges in blood sugar levels, which also increases insulin release. This can elevate appetite and the risk of excess fat storage.
Complex carbohydrates (also referred to as starch) are made up of many sugar units and are found in both natural (brown rice) and refined (white bread) form. They are structurally more complex and take longer to be broken down and digested. Complex carbohydrate foods have been shown to enter the blood stream gradually and trigger only a moderate rise in insulin levels, which stabilizes appetite and results in fewer carbohydrates that are stored as fat. Unrefined or ‘whole grain’ carbohydrates found in products like brown rice, whole wheat pasta and bran cereals are digested slowly. They contain vitamins, minerals and fiber which promote health. Fiber and nutrient-rich vegetables, fruits and beans which are carbohydrates also have many important functions for the body and are important for good health.
Indigestible carbohydrates are also called fiber. The body is unable to breakdown fiber into small enough units for absorption. It is therefore not an energy source for the body but does promote health in many other ways.
Simple carbs, complex carbs, and fiber are found in many foods. Some provide important nutrients that promote health while others simply provide calories that promote girth.
Sugar, syrup, candy, honey, jams, jelly, molasses, and soft drinks contain simple carbohydrates and little if any nutrients.
Fruits contain primarily simple carbohydrate but also valuable vitamins, minerals, fiber, and water.
Vegetables contain varying amounts of simple and complex carbohydrates, vitamins, minerals, fiber, and water.
Legumes such as beans, peas, lentils and soybeans contain complex carbohydrates, fiber, vitamins, minerals, and protein.
Milk products contain simple carbohydrates along with protein, calcium and other nutrients.
Grain products contain complex carbohydrates, fiber, vitamins, minerals, and protein. The amounts vary depending on the type of grain used and the amount of processing. Selecting whole grain options whenever possible is recommended.
What You Should Know About Low-Carbohydrate DietsFollowing an extremely low-carbohydrate diet is disastrous, dangerous, and above all—boring! Carbohydrates are NOT the enemy. Including the appropriate amounts and types of carbohydrate-rich foods in your diet is essential for long-term health and weight loss/maintenance. The Body’s Immediate Reaction to Very Low Carbohydrate Diets When there is a severe deficit of carbohydrates, the body has several immediate reactions:
With no glucose available for energy, the body starts using protein from food for energy. Therefore this protein is no longer available for more important functions, such as making new cells, tissues, enzymes, hormones, and antibodies and the regulation of fluid balance.
When carbohydrates are lacking, the body cannot burn fat in the correct way. Normally carbs combine with fat fragments to be used as energy. When carbs are not available, there is an incomplete breakdown of fat that produces a by-product called ketones. These ketones accumulate in the blood and in the urine causing ketosis, which is an abnormal state. Ketosis does cause a decrease in appetite because it's one of the body's protection mechanisms. It's an advantage to someone in a famine (which the body thinks it's experiencing) to lack an appetite because the search for food would be a waste of time and additional energy.
Tuesday, May 12, 2009
TIP OF THE DAY - WEDNESDAY
TODAY'S TIP IS TO JUST KEEP UP THE GREAT WORK. This is not easy, losing this weight and it is not coming off as fast as we want, but it is coming off and we are all doing great. I don't know about you but this is the longest I have ever stayed with a diet and exercise program, and I am enjoying it. I think the biggest reason I am enjoying it is because I don't feel like I am doing it alone. I have the support of family and friends. I am grateful for that. Thanks so much for all your help. Now here is how we did the first week of May:
Liisa down 1 pound
Sarah up 2 pounds but with good reason
Becky having real issues with her scale
Joleane and Yvonne down 1 1/2 pounds each
Elizabeth 1 (?) having issues with her memory
Eileen, Renee, and Chelsea did not report in this week.
Liisa down 1 pound
Sarah up 2 pounds but with good reason
Becky having real issues with her scale
Joleane and Yvonne down 1 1/2 pounds each
Elizabeth 1 (?) having issues with her memory
Eileen, Renee, and Chelsea did not report in this week.
Monday, May 11, 2009
TIP OF THE DAY - TUESDAY
5 TELL TALE SIGNS THAT YOU HAVE HIT A WEIGHT LOSS PLATEAU By Lynn VanDyke
Nothing is more frustrating to a dieter than not losing weight when you expect to. Just when you've started to get the hang of a new lifestyle your body stops responding to the hard work that you are doing. This is generally referred to as a plateau in weight loss; here are some classic signs and what you can do.
The scale isn't moving
Clothes aren't getting bigger
You're hungry all the time
Exercises aren't as difficult
You're doing the same things, but not getting any results
What's most frustrating about these signs is the fact that it might seem like you're doing everything right. You're eating what you're suppose to be eating, working out when you plan to, and even cutting back further than you have to on your chosen diet plan. What's going on?
What causes a weight loss plateau?
Thankfully you can generally blame Mother Nature for your metabolic frustrations. What happens is that as your body changes, it starts to get "used' to the new weight and wants to settle there. Your body has given you as many results as possible using the current menu and fitness program you're on.
The reason why your body does this is to avoid starvation. It senses that it's not getting as much food as it used to and so it tries to hold onto what you're giving it. Or it's getting used to the exercises you're doing, so it's not responding in the same way. Basically, your body is leveling out - hence, the term plateau.
What can you do?
But now that you know what a plateau is and what the signs of it can be, you can start to tailor your weight loss routine to prevent or stop a plateau. What you need to do is change up what you've already been doing so that your body has to respond. This can include several things:
Increase your calorie intake slightly
Increase the intensity of your exercise plan
Try adding more protein to your diet
Drink more water
Good luck with your plateau, I know for me it is the most frustrating part of dieting.
Nothing is more frustrating to a dieter than not losing weight when you expect to. Just when you've started to get the hang of a new lifestyle your body stops responding to the hard work that you are doing. This is generally referred to as a plateau in weight loss; here are some classic signs and what you can do.
The scale isn't moving
Clothes aren't getting bigger
You're hungry all the time
Exercises aren't as difficult
You're doing the same things, but not getting any results
What's most frustrating about these signs is the fact that it might seem like you're doing everything right. You're eating what you're suppose to be eating, working out when you plan to, and even cutting back further than you have to on your chosen diet plan. What's going on?
What causes a weight loss plateau?
Thankfully you can generally blame Mother Nature for your metabolic frustrations. What happens is that as your body changes, it starts to get "used' to the new weight and wants to settle there. Your body has given you as many results as possible using the current menu and fitness program you're on.
The reason why your body does this is to avoid starvation. It senses that it's not getting as much food as it used to and so it tries to hold onto what you're giving it. Or it's getting used to the exercises you're doing, so it's not responding in the same way. Basically, your body is leveling out - hence, the term plateau.
What can you do?
But now that you know what a plateau is and what the signs of it can be, you can start to tailor your weight loss routine to prevent or stop a plateau. What you need to do is change up what you've already been doing so that your body has to respond. This can include several things:
Increase your calorie intake slightly
Increase the intensity of your exercise plan
Try adding more protein to your diet
Drink more water
Good luck with your plateau, I know for me it is the most frustrating part of dieting.
TIP OF THE DAY - MONDAY
TAKE A HIKE (or at least a walk). It is a beautiful spring morning and the flowers are in bloom, so why not enjoy them and go for a walk? Two weeks ago I only walked two days because of the rain and cold and I ate some angel food cake, which along with my water and watching what I ate and exercising I lost 1 1/2 pounds. This week again I only walked 2 days because of the rain and cold and I ate a sugar cookie yesterday and again I lost 1 1/2 pounds. I did exercise of course but I ate a sugar cookie! This week it is suppose to be beautiful with no rain which it is today so as soon as I complete my exercises I am going to go for a walk. No not 3-5 miles like Becky or a run for 8 miles like Laurie but just a little walk in the morning sunshine. About 20 minutes will work to get me back up to speed this week. So come join me and lets all get out and enjoy the neighborhood and sunshine and beauty that is Oregon! Who knows what I can lose if I walk 5-6 days this week and skip the angel food cake and sugar cookie. Maybe 2 pounds. Wouldn't that be nice.
Saturday, May 9, 2009
TIP OF THE DAY - SUNDAY
HAPPY MOTHER'S DAY!!! Yesterday, Saturday I received a Mother's Day card from Becky. It was perfect and just what I needed. I want to share it with you. The card says:
"Relax.
Enjoy some sunshine.
Have a good laugh.
Daydream a little.
And just be happy."
Today is Mother's Day so really enjoy the day. I know in the back of our minds is our dieting but for just this one day really eat something you love. For me Calvin is going to grill up a couple of
little Fillet Mignon steaks for our lunch. We will have a baked potato and a vegetable with it. I can't wait. Hope you all truly enjoy the day. We have all worked really hard for several months, today is our for a reward. I am speaking in Sacrament Meeting but as soon as it is over the rest of the day is just for relaxing.
"Relax.
Enjoy some sunshine.
Have a good laugh.
Daydream a little.
And just be happy."
Today is Mother's Day so really enjoy the day. I know in the back of our minds is our dieting but for just this one day really eat something you love. For me Calvin is going to grill up a couple of
little Fillet Mignon steaks for our lunch. We will have a baked potato and a vegetable with it. I can't wait. Hope you all truly enjoy the day. We have all worked really hard for several months, today is our for a reward. I am speaking in Sacrament Meeting but as soon as it is over the rest of the day is just for relaxing.
TIP OF THE DAY - SATURDAY
A LITTLE SOMETHING I FOUND ON THE INTERNET:
Did you know that simply changing the temperature of the water you drink can speed up your
metabolism and burn more calories? Drink hot water.
Did you know that foods like bran cereal are more dense and will make you more full because your body cannot digest fiber?
Did you know that certain foods like rice work very well with liquids to expand in your stomach making you more satisfied?
Did you know if you cut 3 tablespoons of butter per day from your diet you could drop 1 pound every 12 days just by not eating butter?
To lose body fat you must eat fewer calories than your body burns off, so EAT LESS but you must NOT starve yourself, otherwise you will lose more muscle than fat!
Increase your protein intake. Without protein your body cannot build new muscle. Protein also helps to increase your metabolism which burns calories.
Increase your water intake. Are you getting your 8-10 cups a day?
Did you know that simply changing the temperature of the water you drink can speed up your
metabolism and burn more calories? Drink hot water.
Did you know that foods like bran cereal are more dense and will make you more full because your body cannot digest fiber?
Did you know that certain foods like rice work very well with liquids to expand in your stomach making you more satisfied?
Did you know if you cut 3 tablespoons of butter per day from your diet you could drop 1 pound every 12 days just by not eating butter?
To lose body fat you must eat fewer calories than your body burns off, so EAT LESS but you must NOT starve yourself, otherwise you will lose more muscle than fat!
Increase your protein intake. Without protein your body cannot build new muscle. Protein also helps to increase your metabolism which burns calories.
Increase your water intake. Are you getting your 8-10 cups a day?
Friday, May 8, 2009
TIP OF THE DAY - FRIDAY
AVOID MINDLESS EATING...Do not eat while watching television or surfing the web. This is Mindless eating, where you are distracted by something else and aren't conscious of what you are eating. When you eat mindlessly you tend to eat more. If possible try to avoid doing anything else while consuming a meal. Another trick is to eat slower. Savor each bite of food, and chew it slower. The slower you eat the faster you will get full. You can even eat half of your meal, pause from eating for 5-10 minutes and then resume eating. This tip is mostly for me I think. 99% of the time that I am eating it is in front of the T.V. and I am a very fast eater. I am really going to work on these two tips for the next few days and see how I do.
Thursday, May 7, 2009
TIP OF THE DAY - THURSDAY
READ THE NUTRITION FACTS FOOD LABELS. Many of you may have gone on to www.oprah.com and printed out the free KFC coupon. THERE IS NOTHING WRONG WITH THAT. just print out the nutritional fact sheet as well. Plan ahead if you decide to take advantage and get this free meal. I am looking forward to trying this new chicken but I am not going to go overboard. My favorite pieces are thigh and leg which is the dark meat but by skipping those pieces and sticking with the breast I will be alright. I will use my sparkpeople calorie counter and keep track of the calories in the potatoes and well and skip the gravy. You don't have to give up your favorite foods as long as you know the facts about them and before you eat them in moderation. So go ahead and print off the coupon for the free meal and enjoy it just do it wisely.
Tuesday, May 5, 2009
TIP OF THE DAY - WEDNESDAY
GET A HOBBY! It doesn't matter what it is either. Is there something you really enjoy doing but just don't have (find and take) the time? Make time for yourself because if you don't no one else will either. Let me explain: I exercise 5 or 6 days a week and then I go for a walk around the neighborhood, which I enjoy even though I am not a runner like Joleane and Laurie I enjoy it. I am not even considered a real walker, more of a creeper I think, not a slug but a slow, old ladybug. Anyway, I wanted to do something different today for my walking time that might be a little more fun, so I went out to Walmart and walked up and down all the aisles deciding what I wanted to buy but putting nothing in the cart. I did this for about 90 minutes, then I went back through the store and bought the things I had found before that I wanted for the party. I picked up glue sticks, ribbons, squirt guns, more kites, fruits snacks for the kids' camp kits, snacks for the 2 toddler camp kits, tiny brads for the scrapbooks, baby wash cloths for camp kits, etc. All in all, I spent about 2 1/2 hours walking around the store. No time for snacking, and I enjoyed my walk. I also picked up lots more things for the camping trip. My point is that if you are working on your hobby even just for a few minutes each day, you will be happier, have less stress, have no desire to snack unnecessarily and will go to bed each night feeling good about yourself and the day. Just try it and see.
TIP OF THE DAY - TUESDAY
LOOK TO FAMILY AND FRIENDS FOR SUPPORT AND ENCOURAGEMENT! I think that is one of the main purposes of this blog. Just to let each other know that we understand what they are going through when it comes to struggling with weight. Although our numbers are down from when we started, we are still going and that is what counts. If you talk to Renee or Chelsea or Linda, let them know we love them and hope to hear from them soon. We miss not hearing from them. Now; as most of you know last week I put on the blog the weigh ins for the week before and for the month of April, forgetting that April had 5 weeks so here are your thoughts on your progress for the last week of April:
EILEEN: No loss for me last week, but that's okay. I did, however, break down and try on my favorite pair of jeans, which is one size less then I have been wearing. And I am very happy to report - they fit quite comfortably!
SARAH: As of this morning I am up a half pound at 185.5.
JOLEANE: The same. I feel like a broken record. “The same.”
I’ve set some new goals, or rather set the same goals again. I really want to see a big change in my weight this month, in the right direction too.
LIISA: No change in weight this week but since starting this I have seen changes in other ways. Lost inches, clothes fitting better, more motivation to walk, eat right, exercise more. Overall even though I haven't lost as much as I thought I would, I've made other changes that are as important if not more important.
BECKY: This week I lost 2 1/2 pounds, helping me hit my first big milestone 10 pounds.
ELIZABETH: Same again this week.
YVONNE: Down 1 1/2 pounds. I lost more than one pound finally, of course my nerves had me messed up so I couldn't eat for two days but nevertheless it's a loss.
GREAT JOB EVERYONE!!! Yes I mean everyone. Even with an occasional small gain we are still doing a great job and we are into our 5th month which says a lot about our determination.
EILEEN: No loss for me last week, but that's okay. I did, however, break down and try on my favorite pair of jeans, which is one size less then I have been wearing. And I am very happy to report - they fit quite comfortably!
SARAH: As of this morning I am up a half pound at 185.5.
JOLEANE: The same. I feel like a broken record. “The same.”
I’ve set some new goals, or rather set the same goals again. I really want to see a big change in my weight this month, in the right direction too.
LIISA: No change in weight this week but since starting this I have seen changes in other ways. Lost inches, clothes fitting better, more motivation to walk, eat right, exercise more. Overall even though I haven't lost as much as I thought I would, I've made other changes that are as important if not more important.
BECKY: This week I lost 2 1/2 pounds, helping me hit my first big milestone 10 pounds.
ELIZABETH: Same again this week.
YVONNE: Down 1 1/2 pounds. I lost more than one pound finally, of course my nerves had me messed up so I couldn't eat for two days but nevertheless it's a loss.
GREAT JOB EVERYONE!!! Yes I mean everyone. Even with an occasional small gain we are still doing a great job and we are into our 5th month which says a lot about our determination.
Monday, May 4, 2009
TIP OF THE DAY - MONDAY
BE NOT AFRAID AND SOME NEEDLESS RAMBLINGS What are you afraid of? Losing too much weight, not losing enough weight, not losing the weight fast enough, getting muscles if you exercise too much? Are you afraid of spiders, or snakes, or dentists? Me I am afraid of not losing the weight fast enough and dentists. I have always gone to Dr. Sharp because he knows my terrors of dentists and he is the perfect dentist, but I am unable to go over there because of weather, daycare, commitments at church, Calvin's schedule and other reasons so I have had to find a dentist here. I am going today for an exam with a dentist that friends says is excellent. He is very gentle and kind. There should be no problem, but, I have a very unnatural fear to the point of having been sick since the appointment was made last week. I have had to increase medication that I was almost off because of it. Between the dentist this week at least twice, trying very hard to lose more than the 1 pound per week and preparing a talk on motherhood for church this coming Sunday I have made myself sick. So what to do about it other than lots of prayer and a blessing from Calvin. I am trying to put everything in proper perspective. I know my talk material, I have been a mother, I am losing weight every week so I can relax about that and I am going to make it through a dental exam. I tell myself that and then I go back to bed and put my head under the covers and have a good or not so good cry.
I guess the point of all this is simply to stress to everyone the importance of NOT STRESSING. You can not lose weight if you are stressing about it. Your body does not work that way, if it did I would weight 98 pounds. Relax, enjoy your exercise routine, your new healthy eating habits, your family, and your life.
I guess the point of all this is simply to stress to everyone the importance of NOT STRESSING. You can not lose weight if you are stressing about it. Your body does not work that way, if it did I would weight 98 pounds. Relax, enjoy your exercise routine, your new healthy eating habits, your family, and your life.
Sunday, May 3, 2009
TIP OF THE DAY - SUNDAY
KEEP UP THE GREAT WORK! There is NO magic pill that will help you lose weight fast and keep it off. Different things work for different people. Weight Watchers seems to be working great for Liisa but does not mean that will work for everyone. We just need to keep working at watching what we are eating, moving around more, get some exercise every day and think positive. This blog's only purpose is to help inspire each other to work on a life long lifestyle
change to eat healthy and live healthy. I get excited to hear how you are all doing and it keeps me motivated to work harder. Thanks for all your help and support.
change to eat healthy and live healthy. I get excited to hear how you are all doing and it keeps me motivated to work harder. Thanks for all your help and support.
Saturday, May 2, 2009
TIP OF THE DAY - SATURDAY
PREPARE HEALTHY MEALS IN ADVANCE AND EAT A VARIETY OF FOODS.
Make healthy meals in bulk over the weekend and store them in your fridge or freezer for the coming week. This will save you a lot of time during the weekdays. This will also make eating healthier much more convenient. By eating a variety of foods, this will ensure that your body is getting all the nutrients, vitamins, minerals, fiber and amino acids it needs to function optimally. If you also eat the same couple of healthy foods/meals over and over you will get bored really quickly. Always buy and prepare a variety of healthy meals.
Make healthy meals in bulk over the weekend and store them in your fridge or freezer for the coming week. This will save you a lot of time during the weekdays. This will also make eating healthier much more convenient. By eating a variety of foods, this will ensure that your body is getting all the nutrients, vitamins, minerals, fiber and amino acids it needs to function optimally. If you also eat the same couple of healthy foods/meals over and over you will get bored really quickly. Always buy and prepare a variety of healthy meals.
Friday, May 1, 2009
TIP OF THE DAY - FRIDAY
I LOVE THE SPARKPEOPLE EMAILS I GET EACH DAY AND JUST LOVE SHARING SOME OF THEM WITH YOU. Yvonne
SMALL BITS OF FITNESS ADD UP! EXERCISE COMES IN ALL SHAPES AND SIZES
-- By Liz Noelcke, SparkPeople Contributor
"Where did the day go?"Is this a common question in your life? Many of us jam-pack so much stuff into our daily routines, seemingly there’s no time to relax for just one minute, let alone exercise. Lack of time is one of the most common excuses for not having a decent fitness regimen. But do you realize that in the time it might take you to go through your e-mail, you could fit in a good workout? We’re not talking about giving up 60 minutes either; all you need is 10.Just 10?Forget the "all or nothing" mentality when it comes to exercise. Fitness does not live or die by 60-minute workouts; there is middle ground. Short spurts of exercise, when they accumulate, have been shown to share similar benefits of longer workouts.Your body will reap numerous benefits just by becoming more active. This approach is perfect for times when you don’t have time for a regular workout, or when you want to start off slowly and build up a routine. Easier Than You Think Treat these 10 minutes like you would a regular workout. Take 1-2 minutes to warm up and get the muscles ready, including stretching. Follow with at least 7 minutes of exercise at a medium or high intensity. Then make sure to include a 60-second cool down.
Since it’s brief, it’s important to work at a fairly high intensity to obtain all of the benefits. Work at raising your heart and respiration rates. Just like regular workouts, try to include cardio, strength training and flexibility work in your shortened routine. Either knock out all three during the 10 minutes, or plan a 10-minute segment for each area.Example: Push out 10 cardio minutes on the stationary bike. For strength, do push-ups, wall sits, or lift dumbbells. For flexibility, it’s helpful to just stretch every day. Work different muscle groups and keep it simple. After 10 minutes, you will feel healthier and be on your way to developing solid fitness habits.But I Still Don’t Have Time It only takes 30 minutes a day, broken up into manageable chunks of 10. Start with a quick exercise when you wake up. The second session? A lunch break is possibly the perfect time to re-energize and get the blood flowing again. The last 10-minute blitz could come in the evening, even while you are watching TV. It’s an ideal way to involve the family as well. Go for a power walk after dinner with your spouse or ride bikes with the kids.It is all about convenience; if you try, you can fit exercise into your schedule no matter where you are. Do it at home or at work, outside or in the living room. Start building exercise spurts into your daily routine and you’ll start feeling better.
SMALL BITS OF FITNESS ADD UP! EXERCISE COMES IN ALL SHAPES AND SIZES
-- By Liz Noelcke, SparkPeople Contributor
"Where did the day go?"Is this a common question in your life? Many of us jam-pack so much stuff into our daily routines, seemingly there’s no time to relax for just one minute, let alone exercise. Lack of time is one of the most common excuses for not having a decent fitness regimen. But do you realize that in the time it might take you to go through your e-mail, you could fit in a good workout? We’re not talking about giving up 60 minutes either; all you need is 10.Just 10?Forget the "all or nothing" mentality when it comes to exercise. Fitness does not live or die by 60-minute workouts; there is middle ground. Short spurts of exercise, when they accumulate, have been shown to share similar benefits of longer workouts.Your body will reap numerous benefits just by becoming more active. This approach is perfect for times when you don’t have time for a regular workout, or when you want to start off slowly and build up a routine. Easier Than You Think Treat these 10 minutes like you would a regular workout. Take 1-2 minutes to warm up and get the muscles ready, including stretching. Follow with at least 7 minutes of exercise at a medium or high intensity. Then make sure to include a 60-second cool down.
Since it’s brief, it’s important to work at a fairly high intensity to obtain all of the benefits. Work at raising your heart and respiration rates. Just like regular workouts, try to include cardio, strength training and flexibility work in your shortened routine. Either knock out all three during the 10 minutes, or plan a 10-minute segment for each area.Example: Push out 10 cardio minutes on the stationary bike. For strength, do push-ups, wall sits, or lift dumbbells. For flexibility, it’s helpful to just stretch every day. Work different muscle groups and keep it simple. After 10 minutes, you will feel healthier and be on your way to developing solid fitness habits.But I Still Don’t Have Time It only takes 30 minutes a day, broken up into manageable chunks of 10. Start with a quick exercise when you wake up. The second session? A lunch break is possibly the perfect time to re-energize and get the blood flowing again. The last 10-minute blitz could come in the evening, even while you are watching TV. It’s an ideal way to involve the family as well. Go for a power walk after dinner with your spouse or ride bikes with the kids.It is all about convenience; if you try, you can fit exercise into your schedule no matter where you are. Do it at home or at work, outside or in the living room. Start building exercise spurts into your daily routine and you’ll start feeling better.
Subscribe to:
Posts (Atom)