TIP OF THE DAY - SATURDAY

HAPPY NEW YEAR... A new year can mean new goals...
How to Set Weight Loss GoalsBy Paige Waehner, About.com Guide

Setting weight loss goals is probably one of the more difficult things to do when you embark on an exercise and/or diet program. How much do you need to lose? That question is hard to answer and often based on your particular goals. If you're losing weight for your health, your goal might be more modest, say 5-10% of your current weight. But what if you have something more specific in mind like a certain clothing-size you want to fit into? How do you set a reasonable goal for yourself?
The key to setting weight loss goals is to follow the standard of goal setting. It needs to be specific, measurable, attainable, realistic and tangible. Your first step is determining if you really need to lose weight.

If you talk to most people, you'll probably find that everyone feels like they need to lose weight, even people who appear to be at a healthy weight. Often our weight loss goals are based on what we think we should look like rather than what's reasonable for our bodies right now. Of course, those aren't the only clues that tell us we need to lose weight. There are those annoying indications like tight clothes, getting out of breath doing simple activities, or stepping on a scale for the first time in awhile. However, before you set goals based on what you think you should weigh, make sure you see your doctor to get an individual assessment.

Set Your Goals
If you've determined you do need to lose weight, your next step is to set a reasonable weight loss goal for yourself. You can base your goals on any number of factors, but a great place to start would be the general recommendations set out by the American College of Sports Medicine which are 5-10% of body weight or one to two pounds per week.

Another way to do this is to focus less on a target weight and more on making healthy choices each day to reduce your calories. One way to look at this is your Lowest Sustainable Weight. In this case, you would create a calorie deficit (with diet and exercise) and let your body respond to that over time. Eventually, you'll get to a weight you can sustain and feel good about.

Make a Plan
However you determine your weight loss goals, you should record that goal and then make a plan to reach it. Look at your goal objectively: is it specific, measureable, attainable, realistic and tangible? Here's a sample to see how it works:

Goal:
To lose 10 pounds in 12 weeks. I'll need to cut my calories each day by 300-500 through both diet and exercise.

To reach this goal I will:
Replace my morning Egg McMuffin (300 calories) with a bowl of oatmeal (about 180 calories).
Replace one Coke (150 calories) with Fresca (0 calories).
Walk for at least 30 minutes at 3.5-4.0 mph 3 days a week (approx. 180-240 calories burned).
Strength train 2 days a week for 30 minutes (approx. 140-280 calories burned)
Total Calories burned each day: 270 - 550 (depending on whether I exercise).

Looking at this example, you can see that breaking down your goal into specific steps can help you focus on your daily tasks. Just remember to adjust your goal whenever you need to. If you find you're not losing weight as quickly as you thought (and this is very normal), change your goal weight or the length of time to reach it. Remember, your goal needs to be attainable, so be willing to set new goals if the old ones aren't working for you.

Goal setting is hard work but well worth the time and effort. When setting the goals be reasonable and then DON'T FORGET THE REWARDS. When you earn a reward make sure you get it or soon you will be discouraged and consider giving up which is sad, especially after all the hard work you have done so far. Set just 2 or 3 small goals; work toward them, reach them, reward yourself, and then set 2 or 3 more small goals. This method does work.
Share your goals here on the blog as well as writing them down and posting them where you can see them often. Keeping them in front of you will keep you mindful of them and working on them.

TIP OF THE DAY - FRIDAY

HAPPY NEW YEAR... This is new year's eve so have some fun, remember the good times and things of 2010 and set your goals for 2011. Remember you are loved and thought of often. Be careful so you don't over do this evening.

TIP OF THE DAY-THURSDAY

ARE YOU GETTING READY TO SET SOME NEW GOALS. MAYBE THIS CAN HELP:
Top 9 Strategies for Success
Use These Ideas to Meet Your Goals By Mike Kramer, Sparkpeople Writer
1. Start SmallQuite possibly the biggest mistake people make is pushing the accelerator too soon. You can’t lose 20 pounds in a week. But you can lose one. Taking small bites and chewing slowly have as much to do with goal achievement as they do with your mom’s dinner table scolding.
2. Get It On PaperWhether setting your first goals, tracking daily progress, or sharing your deepest thoughts with a journal, writing things down crystallizes your ideas, exposes underlying fears, and paints an accurate picture of real life.
3. Focus On Everyday HabitsThe building blocks of a healthy lifestyle are forged in the smallest of actions you take every day and every week. Healthy choices can become as natural as brushing your teeth or locking the front door. Build one habit, one action at a time.
4. Always See Your GoalGoals need attention. They need to be seen and heard and thought of often if they ever hope to come true. So surround yourself with as many reminders as possible.
5. Be ConsistentImagine a plane taking off. In the beginning, a lot of energy is spent to simply get moving down the runway. But as speed and momentum take over, the plane is pulled forward and up into the sky, faster and further by the second. Consistent action, no matter how small, has more power than you ever imagined.
6. Never Stop LearningA healthy lifestyle is a process—a journey more than a destination. You can always learn more about nutrition, fitness, and even yourself that can help you be just a little bit better tomorrow.
7. Allow For SetbacksAccept the fact right now that you will make mistakes, and that it can be a positive thing. We are usually harder on ourselves that we are on anyone else we know. Be your own #1 fan. That means being supportive (instead of critical) when you stumble, and enjoying your wins (rather than ignoring your accomplishments) when you succeed.
8. Trust Your PlanYou’ll have up weeks and down weeks, and frustrating weeks that make no sense at all. The tools and strategies you’re learning will help you build a plan that makes a healthier lifestyle almost inevitable. If you consistently make the right choices and build healthy habits, weight loss is literally just a matter of time.
9. Have Fun!!!Who says getting healthy has to be a chore, a burden to be endured or suffered through? Probably a very unhappy person, that’s who. This is an exciting adventure of self-discovery and building a meaningful life. Enjoy the ride!

TIP OF THE DAY - WEDNESDAY

DIETING DURING THE HOLIDAYS... Nothing can derail dieting success like the holidays and the pounds that always seem to come with them. It is never a good idea to give yourself full permission to eat whatever you want during the holidays. This will only end in weight gain. Instead, focus on indulging only occasionally over the holidays and use these strategies for maintaining your diet.
.Keep Healthy Snacks Around
Whether you're at a holiday gathering or having one of your own, make sure to have lots of healthy and low-calorie snacks handy to keep you away from the cookies. Snack on celery, carrot sticks and other raw vegetables instead of sweets. Carry some water with you so that you don't get thirsty and reach for soda or a high-calorie cocktail. If you will be attending someone else's party and are not sure what kind of snacks or beverages will be available, have a healthy snack like a hard-boiled egg or a piece of fruit before you leave the house. You may also want to bring a bottle of water with you.
For me what it comes down to is common sense. I have dieting my big fat butt off for 3 months now just to lose the 40 pounds I put back on during the first 9 months of 2010. It was a HUGH back slide and there is no one to blame but me and no real excuse except I ate too much. Holidays are a good excuse for me to put weight on, then in January it will be the winter blues, and in February it will be Valentine's Day, followed in March with Calvin's birthday and so on. JUST THINK ABOUT IT. IF YOU EAT TOO MUCH AND DON'T EXERCISE, YOU WILL PUT WEIGHT ON. Be careful during the holidays.

TIP OF THE DAY - TUESDAY

GET PLENTY OF SLEEP... Studies have shown that there is a direct link between sleep and weight loss. When we’re tired we either eat “less than healthy” food to help keep us awake, or we’re simply too tired to be bothered preparing something healthy, so we eat junk because it’s easier. So make sure you get plenty of sleep – as close to 8 hours each day as possible.
With all the holiday parties and events that take place this time of year, don't forget that your body requires more than just food and water. It requires sleep. If you are planning a big night this Friday, try to make time for a short nap. Not just before the party, but maybe Saturday as well and remember SUNDAY IS A DAY OF REST.

TIP OF THE DAY - MONDAY

EAT BEFORE YOU RAVENOUS... Don’t wait to eat till you’re so hungry you could eat the entire “everything you can eat” buffet. If you miss a meal (like breakfast), a few hours later you’ll be so hungry you could a horse (or so the saying goes). This is when you’ll be tempted to eat junk food – and invariably too much of it too. Eat more smaller meals throughout the day to stop yourself from getting that hungry.
Another tip that works with this tip is, don't do any baking when you are hungry. I know I have to bake lots of sugar cookies this coming week, so I have some special "meal bars" that are chocolate and I can cut them into several tiny pieces and I have them in a bowl while I am baking or frosting the cookies just in case I am tempted. I also don't start the baking until right after I have finished a meal. I also keep 10 calorie, sugar free jello and that makes a good snack if tempted.

TIP OF THE DAY - SUNDAY

TIME FOR SOME HONEST REFLECTIONS... Take a look back at 2010. How did you do? Did you strengthen friendships? Did you make a real effort everyday to be kind to others? Did you take some quality "ME" time EVERYDAY? Did you set goals in January or February or at all? Were your goals realistic? Did you reach your goals? Are you taking care of yourself first and then others? Did you do some fun things in 2010? Did you learn something new this year? Do you know what you want to do before 2010 comes to a close? You still have a week you know to finish those things. Are you thinking about some goals for 2011? Still lots of time for the new goals as well. For the rest of this year, just think about yourself in 2010 and if there are changes you want or need to make next year let's set some goal, but not today. Today just look back at 2010 and don't dwell on the negative of the year but look, think, and enjoy the positive things accomplished. I gained 40 pounds this year but I have lost 42 so I am 2 pounds ahead and while that is not a lot it is better than nothing and I will keep that in mind and promise myself I will do better next year.

TIP OF THE DAY - SATURDAY

MERRY CHRISTMAS TO ALL AND TO ALL A GREAT WEEKEND. Enjoy your holiday weekend but just be careful not to over enjoy. I love and miss you all and just want to thank you for your support and love this past year.

TIP OF THE DAY - FRIDAY

SET REALISTIC GOALS... No one can expect to change a lifetime's habits (good or bad), overnight. Select a few reasonable resolutions, and create an action plan to achieve them.
Remember to go slow. 1 or 2 goals at a time. If you set too many goals you may find yourself discouraged and wanting to give up without achieving what you want. Again, remember any goal worth setting is worth the work and time.

TIP OF THE DAY - THURSDAY

GET SOME SUN... It will help improve your mood and energy levels throughout the stressful season. Open your shades during the day, sit near the windows when indoors, and spend some time outside each day.
Most of you are outside going to and from the car and running errands or taking little ones to school and this is a good start. We are luck to live in Klamath Falls, the "city of sunshine" so we see the sun for 10-15 minutes every day. :0)

TIP OF THE DAY - WEDNESDAY

EMBRACE THE SEASON... Instead of avoiding the snow and cold, try a winter sport like ice skating, skiing, or even sledding. Enjoy these opportunities while they last.
It is easy to see that these tips come from Sparkpeople and not me alone. My idea of embracing the season is just going down to the mailbox and back in 5-10 inches of snow.

TIP OF THE DAY - TUESDAY

DE-STRESS... You'll enjoy the holidays more if you are calm and relaxed. Make stress relief a priority by journaling, meditating, and exercising regularly. When things get hectic, take a step back and refocus on what matters most.
I have been really lazy lately about my journaling but I am exercising 6 days a week instead of 3 so I think I am at a stage that except for all the cookie making I am expecting a stress free holiday. Calvin will be home Wednesday and then is off until January 3rd so we will have some extra time to relax together which is stress relief enough for me.

TIP OF THE DAY - MONDAY

DRINK WATER... Holiday beverages from eggnog to champagne abound still for several weeks. They also add empty calories to your diet. Stay hydrated by drinking water all day long. At a party or special event alternate water with other beverages.
I have learned over the last two years if nothing else is the importance of drinking water every day. I know I have to drink 2 of my "pink" bottles every day and 2 of my "red" bottles of water every day so I keep track of my water that way. I enjoy water so I have not problem drinking it but if you get in the habit of drinking water than when you are offered other beverages they won't sound so inviting.

TIP OF THE DAY - SUNDAY

REST UP... Don't skimp on sleep during the holidays-you'll only feel stressed out and run down. Make a list and check it out each day so you can check off items on your to do list without stress and still get your needed 8 hours of sleep each day.
Well Sunday is a day of rest after all, so I guess this is a good tip for today. With just a week until Christmas recheck that to do list and see what can just be eliminated all together. You don't have to do everything. It is better to do less than to plan to do too much, not get some things done, and then stress over what was not done. The holidays are about spending time with those you love and over stressing will put a damper on that.

TIP OF THE DAY - SATURDAY

MAKE HEALTHY SUBSTITUTIONS... Try applesauce place of oil, two egg whites instead of an egg, and skim milk in place of regular milk when baking. Look for ways to cut sugar and use whole grains too.
I have agreed with almost ALL the tip we have had on here in the last two years but not this one. If I am baking, which can be a very expensive hobby in both calories and money I don't make substitutes. I follow the recipe so I know it will turn out and not waste ingredients. I cut sugar, fats, salts when I eat but when I bake, NEVER...

TIP OF THE DAY - FRIDAY

DOWNSIZE... You don't have to stay clear to the end of the holiday party or event. You don't even have to stay for most of it or attend at all. Look at your list of events, parties, and obligations for the holidays and see where you can cut back on time energy and money. Remember the longer you stay at a party or event the more likely you are to eat those extra goodies and calories.
We are all done with our parties and events for the year, yes, both of them. My problem if I have any will be over the next two weeks while I am making and giving out cookies.

WEIGHT LOSS FOR WEEK #8

THIS WILL BE SHORT AND SWEET... I did not hear from anyone this week so I am assuming that everyone is either in a holiday weight gain mode or are like me and have reached another blasted plateau. I am sure there is nothing worse than going through the holidays and struggling NOT to gain any weight and then hitting a plateau. So keep up the great work and let's see if we can get through the holidays with NO gains.

TIP OF THE DAY - THURSDAY

USE A SMALLER PLATE... While at your parties and events, use a smaller plate and make just one trip through the food tables. If you only take what is your favorite dishes and this will also help with portion control.
This is a great tip. I use only a salad plate and it is amazing how that works. I have 4 or 5 tiny pancakes each morning and on a big plate they look pitiful but on a salad plate I have lots to eat. It is a great trick.

TIP OF THE DAY - WEDNESDAY

DON'T SKIP MEALS... If you eat healthy meals at regular intervals throughout the day, you are much less likely to overeat at parties. You will lose weight as well.
I have been doing this since the first of October, where I eat every 2 to 3 hours. It has worked for me so far. I am never hungry any more and I have to force myself to eat, IF I KEEP BUSY AND DON'T DWELL ON FOOD. Once or twice I have tried skipping my evening because I am not hungry but it is not a good idea so rather than skip a meal just eat something small and healthy.

TIP OF THE DAY - TUESDAY

TINY-SIZE IT... Cut calories by cutting portion sizes. Cut pies into 10 pieces instead of 8. Cut brownies and cakes into bite sized pieces; and bake smaller cookies and mini muffins.
This tip is one that is easier to say then to do so I will just say make a real effort to cut down on your sweets, desserts, snacks, and all things goodies.

TIP OF THE DAY - MONDAY

SWEAT MORE...Some research shows that by adding just 10 more minutes a day to your exercise program will help stave off any extra holiday weight gain.
This makes sense but remember just because you add extra minutes does not mean you can enjoy just one extra cookie a day. It just does not work like that unfortunately. I wish it did.

TIP OF THE DAY - SUNDAY

STAY POSITIVE... Everyone makes mistakes, so there will be times when even the most disciplined person overeats or skips a workout. Don't worry-just get back on track. Staying positive is half the battle.
This tip makes me feel better. I am working very hard to stick to the diet program during the holidays and so far, so good, but we still have several weeks to go. I don't have anymore party or special events for the rest of the year. Next week should be easy but then from the 20th thru the 31st is going to be cookie baking time. I also received a gift today of 4 loaves of homemade bread which I will get 2 loaves tomorrow and 2 in January. Bread is always my downfall.

TIP OF THE DAY - SATURDAY

SHOP WHEN YOU ARE FULL...Shopping on an empty stomach can lead to overeating on unhealthy food court fare. Also stash some healthy emergency snacks in the car and in your bag. Try nuts, whole grain crackers and dried fruits.
This is such a common sense tip. If we go grocery shopping and Calvin is hungry we can plan on coming home having spent at least 50 on junk foods. He has been known to buy a box of ice cream bars and will eat at least 2 before we get home. Not only will you save money but will save calories as well.

TIP OF THE DAY - FRIDAY

ENJOY A PRE-PARTY SNACK... If you arrive at your party or event famished you are more likely to devour too much of the wrong things. Try a combination of fiber, protein, and healthy fats for more filling power.
This is a good tip too. I might just add that if you are going to go to a party right after work then grab a filling cereal, or protein bar to eat on the way and of course drink a big glass of water. Both are very filling. I keep bars in the car just in case I need a quick meal and I also take a bar to church with me so that during Sunday School I can sneak a few bites.

TIP OF THE DAY - THURSDAY

THINK BEFORE YOU BITE...Before you try every irresistible bite of food (especially
holidays goodies) that crosses your path, think first. How will you feel after you eat them? Is the taste really worth it? Could you enjoy just a small amount instead?
I have said it before, but I will say it once more, my mantra that I say to myself several times at times like this is: "This can't possibly taste as good as being skinny will feel." So far this has worked for me.

Portland to Coast Walking Relay

My sister-in-law Sarah Sperry is wanting to do the Portland to Coast Walking Relay the end of August 2011. I said I'd do it with her, but we need more than just the 2 of us. It's going to cost about $74 a person if we get 12 people. There are 24 or 25 legs of about 5 miles each. So again depending on how many people we get, each person could only walk twice, maybe three times.
If you're interested let us know as soon as possible. There is a 400 team limit and they already have 371 teams. So we are looking for anyone who is interested and able to commit and pay their portion. If we only get 8 people, then the fee per person would be about $110.
http://www.hoodtocoast.com/index_ptc.php?i=ptc
I think we'll need to sign up in the next week or so. I don't know how fast those last 30 spots are going to go. If you are not interested or don't want to pay that kind of money to go on a walk with a lot of other people, no problem. Just thought we'd see if anyone wants to join us.
Thanks,
Joleane

TIP OF THE DAY - WEDNESDAY

STAY ORGANIZED... Keep a running list of errands, groceries, gifts, and make a plan to finish as many things in as few trips as possible. It will save time, gas and your sanity.
This is a good tip. I keep a meal bar in the car so if I start to get hungry or it is time for me to eat and I am in town I can grab a healthy bar rather than running through a fast food drive in window. If you have something healthy with you it will also keep the junk food munchies such as donuts or a candy bar in check.

PATTING MYSELF ON THE BACK-SORT OF...

I DID IT... In 2009 I lost 90 BIG FAT pounds.
In 2010 from January thru September I gained back 40 BIG FAT pounds.
From October until this morning I have been being so good. I have now lost
those 40 UGLY BIG FAT POUNDS... You would think I would be doing cartwheels. Don't get me wrong, I am happy but I have lost a total now of 130 pounds and I am down just 90 pounds. How could I have been so stupid. It was just such a dumb thing to do and the sad thing is I kept telling myself, "it is just a few pounds, I can lose them next week". Next week didn't come for 9 months. I am back on track and hope never to do this again. Great job to all of you who don't blow the hard work you have done in the past and are sticking to you program and thanks for your example to me.

WEIGHT LOSS FOR WEEK #7

DOWN DOWN DOWN... Well the pounds are SLOWLY coming off. We all know just how easy it is to put the pounds on, and we also know how SLOWLY those same pounds come back off. ANY loss is a good loss and both Becky and Yvonne lost last week.
Becky lost 2 1/2 pounds and
Yvonne lost 2 pounds.
Let's hope every week is a loss through the holidays. That will be the challenge.
Good job Becky.

TIP OF THE DAY - MONDAY

FOCUS ON PEOPLE... Too often we make food as the main focus of our holiday gatherings. Instead, focus on your loved ones, activities, and other traditions that make the holidays meaningful.
This is a nice tip. It makes you feel good to spend time with family and friends and not all time together means food. It is easy to just "do lunch", but maybe time spent watching a movie, going for a walk, building a snowman, doing a holiday craft, or just talking about the "good ole days". Whatever you decide just don't center your event around food. If there is food, have a few healthy dishes.

TIP OF THE DAY - SUNDAY

TRY HEALTHIER RECIPES...When treats are in the house, more of the dessert usually ends up in your belly than in your guests. So keep some low fat, low calorie recipes and foods on hand.
This is a good tip and remember that you DON'T have to have dessert at every meal, party, event, or celebration. Maybe just remember that once a week you will splurge and have a Christmas treat. I have a diet brownie every Sunday and even though it is very tiny it is DELICIOUS and I look forward to it every week and it keeps me going all week. I am thinking that maybe during the holidays if I am attending a special event then maybe I will schedule an extra brownie for that day.

TIP OF THE DAY - SATURDAY

SPLURGE WISELY... The holidays only come once a year, but the parties, events, and gifts of food never seem to end. Decide which ones are really worth splurging for, and leave the other foods on the table.
This is probably the most important tip for this time of year. It is easy to say I will eat just one treat or sweet item but if you just eat one with/at each party or event, chances are you will have just two and then just three and then come January you will be 5-10 pounds heavier than you want to be. BE CAREFUL...

TIP OF THE DAY - FRIDAY

STAY ACTIVE... Don't mistake being busy with being active. You'll still "NEED" to exercise at least 30 minutes a day. Break it up into several smaller sessions each day if you are pressed for time.
I NEVER thought of this. I am busy all the time so if I don't get exercise in one day no big deal since I am still moving. This came as a big surprise. Something to think about that is for sure.

TIP OF THE DAY - THURSDAY

NEW MONTH - NEW THEME; 31 DAYS TO HEALTHIER HOLIDAYS; Gathering with friends and family members during the holidays creates lasting joy and memories. But with so many parties, celebrations and errands to run, it can be hard to keep up with your healthy choices throughout the holiday season.
Take inventory. Identify all the situations (office parties, mall courts, family gatherings, church functions, neighborhood parties) that might make it difficult for you to eat healthy during the holiday season. Make a plan to staying on track in every situation.
I like this tip and it is the best place to start. Calvin's boss is a cheap SOB and so there will be no Christmas bonus or party again this year. The Relief Society is having a brunch and I am going to take my eggbeater breakfast to it and the ward Christmas party is this Friday and I am going to take as shake (special frosty) for my dinner to that. I am thinking I will cook a turkey breast for Christmas dinner and I may eat a little bit of mashed potatoes and a roll but who knows. By following this tip we (Calvin and I) have a easy plan to make it through the holidays without a big weight gain. I saw online the other day that the average weight gain between Thanksgiving and New Year's is between 25-50 pounds. We all know how hard it is to lose that many added pounds so let's just do what we can do to minimize the gain. I also like knowing what I am going to fix to eat for special meals. Our only problem will be that we are blessed with many good and dear friends who bring us cookies, cakes, candy, breads, and candied popcorn every year during the holidays. Ignoring all of these will be much harder.
If you have tips, tricks, or suggestions for avoiding those ugly weight gain pounds during the holidays please share.

TIP OF THE DAY-WEDNESDAY

TOP 10 STRATEGIES FOR SUCCESS; USE THESE IDEAS TO MEET YOUR GOALS...
-- By Mike Kramer, Staff Writer Sparkpeople

1. Start Small
Quite possibly the biggest mistake people make is pushing the accelerator too soon. You can’t lose 20 pounds in a week. But you can lose one. Taking small bites and chewing slowly have as much to do with goal achievement as they do with your mom’s dinner table scolding.

2. Get It On Paper
Whether setting your first goals, tracking daily progress, or sharing your deepest thoughts with a journal, writing things down crystallizes your ideas, exposes underlying fears, and paints an accurate picture of real life.

3. Focus On Everyday Habits
The building blocks of a healthy lifestyle are forged in the smallest of actions you take every day and every week. Healthy choices can become as natural as brushing your teeth or locking the front door. Build one habit, one action at a time.

4. Always See Your Goal
Goals need attention. They need to be seen and heard and thought of often if they ever hope to come true. So surround yourself with as many reminders as possible.

5. Be Consistent
Imagine a plane taking off. In the beginning, a lot of energy is spent to simply get moving down the runway. But as speed and momentum take over, the plane is pulled forward and up into the sky, faster and further by the second. Consistent action, no matter how small, has more power than you ever imagined.

6. Never Stop Learning
A healthy lifestyle is a process—a journey more than a destination. You can always learn more about nutrition, fitness, and even yourself that can help you be just a little bit better tomorrow.

7. Come Out of Seclusion
Has anyone ever achieved anything of real value all alone? Probably not many. Most receive some form of help from other people. Support, information, a sense of shared experience, encouragement, advice, and a well-timed pep talk are all invaluable as you set off on your adventure.

8. Allow For Setbacks
Accept the fact right now that you will make mistakes, and that it can be a positive thing. We are usually harder on ourselves that we are on anyone else we know. Be your own #1 fan. That means being supportive (instead of critical) when you stumble, and enjoying your wins (rather than ignoring your accomplishments) when you succeed.

9. Trust Your Plan
You’ll have up weeks and down weeks, and frustrating weeks that make no sense at all. The tools and strategies you’re learning will help you build a plan that makes a healthier lifestyle almost inevitable. If you consistently make the right choices and build healthy habits, weight loss is literally just a matter of time.

10. Have Fun
Who says getting healthy has to be a chore, a burden to be endured or suffered through? Probably a very unhappy person, that’s who. This is an exciting adventure of self-discovery and building a meaningful life. Enjoy the ride!

I love these ideas, especially number 8. I tend to beat myself up and go nuts if I am not losing every week. I need to remember number 10 as well. I think it is because I have been working on this for almost 2 years now.

TIP OF THE DAY - TUESDAY

JUST SAY NO... If you are already overworked, overstressed, overwhelmed, or over scheduled, don't take on more tasks in order to please others. You have to remember to please yourself too.
This is a great tip and I always think that I am not that busy so it would be okay to say yes to everyone. It is not until I am well into the project that I sometimes feel that maybe I have bitten off more than I can chew. Think carefully before you agree to even one more thing. Think of yourself first.

WEIGHT LOSS FOR WEEKS #5 AND #6

HOLIDAYS DO A REAL NUMBER ON OUR DIETS...
Week before last Becky and Yvonne both lost 1/2 pound. Still plugging along and sticking to our plan. So good job Becky. Becky said she only lost 10 pounds so far this year and her goal is to not put it back on during the holidays. We all know that from Halloween until the first of January is the hardest time to diet. It is almost impossible.
This last week with it being Thanksgiving was the first real big food fest, the problem is this little food fest does not end until January 2nd or 3rd. I mean you can't be rude and not eat at a dinner party or if a well meaning friend drops off cookies or candies or candied popcorn or homemade bread or some of each and then what about the parties at work and at church and the family parties and don't forget all the bowl games and the munchies have to be out for them, so what can you do? I DON'T HAVE A CLUE...SORRY.
Last week Becky slipped and put 2 pounds back on and Yvonne, believe it or not lost 2 1/2 pounds. I don't get that either.
On the good/great side of this is that Eileen is down 19 pounds. No I am not sure how she is doing it or how long it has taken.
David has lost 40 pounds and he has limited his red meat to once a week and his desserts to once a week if at all and says he ALWAYS eats breakfast even if it is just a smoothie. I am not sure how long it has taken him to lose the weight but good job to both Eileen and her little boy David. KEEP US POSTED ON HOW YOU ARE DOING IT. SHARE YOU TIPS WITH THE REST OF US WHO ARE STRUGGLING.

TIP OF THE DAY - MONDAY

DON'T COMPARE YOURSELF TO OTHERS...Happy people judge themselves by their own yardstick, never against what others do or have. keep up with yourself-not the Joneses.
This is a hard one for me. I have been on this new diet for almost 2 months now and after 4 months many many people lose 45-60 pounds. I will be lucky to lose 30-40 pounds and to me that isn't fair or right. I need to just remember that last year I lost 90 pounds and even though I put 40 pounds back on from January to September I still did just great last year so I need to stop worrying about what others did or do and keep on track and just remember I can do this. At times like this your personal mantra repeated a time or two or three might help. As long as you can say you are doing the best you can then relax and be proud of what you have done.

TIP OF THE DAY - SUNDAY

DO YOUR BEST... your accomplishments are important and deserve recognition, so be proud of a job well done. Mastering skills and meeting your goals can increase your own self-esteem and self-worth.
This is a great tip. Everyday you stick to your plan, no matter what the plan is, such as dieting, exercising, painting a room or masterpiece, organizing a room or whatever then you are doing your best. Pat yourself and keep going. Any goal reached, and any job done is a great accomplishment. Good Job.

TIP OF THE DAY - SATURDAY

CREATE A MANTRA...Does a particular word, or phrase or quote make you feel better? Make it your mantra. Write it, think it, and repeat it anytime you need a little perspective or a pick me up.
We have had this tip and I just didn't see the need. I was wrong, nothing surprising about that I know. Since October I have been repeating the same two quotes to myself when I have the munchies and wanted to cheat or just chuck the whole diet thing. They are (1) It it is to be, it's up to me. Let's face it, you didn't make me fat and you can't make me thin. That is the ugly truth and I need to face that fact. (2) NOTHING tastes as good as thin will feel. It may sound phony but this repeating of a mantra really does work, and it works every time. I love it. What would your mantra be?

TIP OF THE DAY - FRIDAY

JUST BE THANKFUL FOR YOUR BLESSINGS. This is another tip about thinking about the positive. I am sure yesterday was a day with lots of food around, great food like mashed potatoes, gravy, turkey, stuffing, vegetables, homemade rolls and of course pie, pie, pie. What more could you want, unless it was the will power to NOT over eat. I think I was really pretty good yesterday. That is not important, and it is NOT important what you did or didn't eat yesterday. As you see this is a tip for Friday, which means it is a new day. SKIP THE LEFTOVERS... Get right back on your diet today. FORGET WHAT YOU ATE YESTERDAY... Start new today. YOU CAN DO THIS... You might be very surprised at just how little you over ate and come Monday when you weigh in you will have a nice surprise. Don't make the mistake of saying well I ate bad on Thursday so I am going to be up anyway so I might as well just enjoy the weekend and start over on Monday. It sometimes happens that Monday NEVER comes.
And just so you all know. I love you all and I thank you for all your help and support for my family, for this blog, for my dieting program and of course for all your love and friendship. I could not have made the progress I have without all of your continued support and encouragement. THANKS AGAIN...

TIP OF THE DAY - THURSDAYS

EAT CHOCOLATE... Dark chocolate is healthy in moderation, but it can also increase well-being and boost your mood. Savor a small piece to satisfy that craving.
Since tomorrow is Thanksgiving, it might be a good time to enjoy a LITTLE chocolate...maybe one small piece of pie, or an after dinner chocolate mint. For me I am going to have one of my diet brownies if I am good at dinner. My problem will be NOT eating mashed potatoes or any rolls. Just whatever you eat tomorrow remember this one word. "MODERATION".

TIP OF THE DAY - WEDNESDAY

MAKE A DONATION... Clear the clutter in your home and give all those "extras" you don't use to someone who needs them. By downsizing, organizing and giving, you'll help yourself and others at the same time.
This is a great way to make yourself happy as well. When you are doing something for someone else you feel better and that makes you less stressed making you eat
less. It is a never ending circle but try doing something for someone this holiday season and see if you feel better about yourself and that will show in your dieting.

TIP OF THE DAY - TUESDAY

CONNECT WITH YOUR FAMILY... Make time for your loved ones, children and grandchildren each day. Reminisce, celebrate, and just have fun together. Enrich your life with family memories for greater purpose and satisfaction.
With Thanksgiving coming this week, this is the perfect tip. Take a few extra minutes this week to express your love and gratitude to the Lord as well as the great family and friends we all share. I know I am grateful for your love and support as well as your friendships. Thanks for all you do for me.

TIP OF THE DAY - MONDAY

BE OPTIMISTIC...A positive outlook is associated with better health, a longer life, and greater joy. When you look to the bright side and believe people are good, you directly increase your own happiness.
This is a good tip and since Thanksgiving is this coming week, (it is hard to believe 2010 is almost over) and this is a good time to stop, think about, and count our blessings. Think about all the positive aspects of your life and feel good about yourself, the progress you have made this year, and set some new goals for next year. 2011 IS GOING TO BE A GREAT YEAR...

TIP OF THE DAY - SUNDAY

SAVOR EACH BITE...Eat in a calm environment and use all of your senses to explore the textures, smell, appearance and flavor of your food. You'll be more satisfied after every meal.
I am told that you should take 15 minutes at least to eat each meal. No problem but a meal for me could be a cop of soup, a tiny protein bar, a 1/2 cup pudding or a 1 cup protein shake. I can eat most of my meal each day in 2 minutes or less. This is the part in my dieting that I have the most trouble with. I found that if I DON'T eat at the kitchen table I eat a lot less. Probably because I am too lazy to go back for more.

TIP OF THE DAY - SATURDAY

SMILE... Grinning, even if you don't feel happy, releases serotonin in the brain, instantly lifts your mood and makes you feel better. Plus, smiling people are viewed as sincere, attractive, and sociable.
BULL... If I am smiling, people, especially Calvin want to know what I am up to. Of course that is a reason to smile in its own. keeps others guessing.

TIP OF THE DAY - FRIDAY

CULTIVATE FRIENDSHIPS...The happiest people spend the least amount of time alone. Attend social gatherings, host a party, and call your close friends to catch up as often as possible.
This is a good tip. It is especially important to be around others at this time of the year, because of the holidays and because of the winter weather. The older you get the harder it is to spend holidays alone. We tend to get depressed and that for some reason makes us want to eat, and what we eat probably is more junk food rather than vegetables. Facebook is a great way to stay in touch and of course on here and through emails.

TIP OF THE DAY - THURSDAY

14 WAYS TO GREATER HAPPINESS...Okay this is something different and I am not sure how it goes with weight loss but we will see. These are from Sparkpeople. START A HOBBY...People who engage in captivating activities are more satisfied with life. Lose yourself (and your worries) by sewing, writing, cooking, dancing, crafts, or just reading.
I really like this tip, except it doesn't make sense to take up a hobby like cooking if one is dieting. I do have several hobbies I wish I had more time to do so I guess the thing I need to work on is making time to enjoy a hobby. I know it can be very relaxing which might help with the stress and that would help with the diet.

TIP OF THE DAY - WEDNESDAY

TIP#7...LAST ONE IN THIS SERIES...GET A CHECK-UP. If you toss and turn most nights, it may be time to see a physician. You could be suffering from one or more sleep disorders, including insomnia and sleep apnea. The sooner you find out what's wrong, the sooner you can fix it. Sleep disorders are dangerous to your health, so if you suspect something is wrong, tend to it immediately.
This is a good tip but how do you know when you have a sleep disorder and when you just don't sleep good at night because the ole man is gone?

TIP OF THE DAY - TUESDAY

TIP #6 TAKE CONTROL OF YOUR WORRIES... let's face it-most of us lead very stressful lives. Stress, surprises, and changes can take a toll on your sleep habits. Schedule some downtime each day for meditative activities like stretching or a hot bath. Try to decrease your brain activity before bed by writing down your thoughts in a journal and closing the book on the day. If thinking keeps you up at night, get out of bed and try to be productive. Deal with those thoughts (pay the bill that you are worried about forgetting, make a to-do list, etc.) in a positive way, and come back to bed when you're ready to sleep.
I think this is a good tip, I just wish it would work for me. Last night I couldn't sleep because I was starting to stress out about a "Super Saturday" that is next week. I got back out of bed and made a to-do list so I wouldn't forget something I need to do before Saturday. I love lists that I can check off things as I do them. I ended up with 40 things on my list. I went back to bed at 1 AM this morning and surprisingly went right to sleep. Then at 4 AM I woke up again and again was worried that I forgot to put something on my list. I stayed in be just because I didn't want to get up again, until it was time to get up at. Needless to say I am very tired now. I still have to work on just turning off my mind. Which shouldn't be to hard since I just don't use my brain that often...

TIP OF THE DAY - MONDAY

TIP #5...KNOW WHEN AND HOW TO NAP. When energy levels drop around 3-5 PM, most of us desire a little shut-eye. Napping is okay, as long as you do it wisely. Most sleep counselors recommend napping for no longer that 20 minutes. Exceeding 20 minutes could leave you feeling groggier and make it harder for you to fall asleep at bedtime. If you know you have to stay up late, or if you have an erratic sleep schedule (especially new moms or moms with little children), take a nap during the day. You'll be more productive and in a better mood.
This is a great tip. I love that part that says napping is okay, but I am not thrilled with the part of the sentence that says to sleep no longer than 20 minutes. If you are going to nap then for me I want to just sleep as long as my body wants.

TIP OF THE DAY - SUNDAY

TIP #4...CONSIDER A NATURAL APPROACH. Certain herbal teas can help you relax and fall asleep. Chamomile is a popular herb that slows the nervous system and promotes relaxation, for example. As always, consult your health care provider, use herbs may react with certain types of medication or cause adverse effects in individuals with liver disease, Parkinson's disease, and pregnant or nursing women. Other liquids, such as a small glass of warm milk, may also help.
I love herb teas and I might try that but NOT EVER the warm milk.

TIP OF THE DAY - SATURDAY

TIP #3 FOR GETTING A BETTER NIGHT'S SLEEP... LIMIT FOOD AND BEVERAGE INTAKE BEFORE BED. As you lie down to sleep, acids in the stomach level out, making heartburn and indigestion more likely to occur. Also your metabolism increases slight to digest food, which can also raise your energy level. Stop eating at least 3 hours before your scheduled bedtime. If you must snack on something, keep it small, and avoid high-fat foods, which take longer to digest. Instead, have a granola bar, some toast, or a small bowl of cereal, but keep your portion small. Say no to stimulants like caffeine and nicotine, which can raise blood pressure and energy levels. Alcohol may be a depressant, but after its sedative effects wear off, your sleep patterns will suffer.
This is a good tip but with eating 6 tiny meals a day it is very hard to stop eating 3 whole hours before I go to bed. I still have 2 more meals to eat today and it is 6:30. I am going to be up late tonight.

TIP OF THE DAY - FRIDAY

TIP #2 TO HELP YOU GET A GOOD NIGHT'S SLEEP... GET YOURSELF INTO A ROUTINE. This is especially hard for people with wavering, active schedules, like students and parents. On busy days, it is difficult-but crucial-to be firm with a routine. If you normally don't fall asleep until the wee hours of the morning, or if you don't have a sleep schedule at all, try going to bed a half hour earlier each week, or set a time to get in bed and stick with it. Eventually your body will get used to going to sleep at that time and it will begin to come naturally.
This is hard for me. When Calvin is gone I stay up extra late and then when he is home he wants me to go to bed between 9 and 10PM. I do but, I lay awake half the night waiting to fall asleep. I need to get on a schedule.

TIP OF THE DAY - THURSDAY

ARE YOU GETTING THE SLEEP YOU NEED? Losing sleep is certainly not to be taken lightly. An occasional night of tossing and turning is normal, but continued patterns of this behavior can cause real problems in your ability to function normally. Research shows that inadequate sleep can have disastrous effects on your weight loss efforts, impair your concentration, and even mimic the symptoms of impaired glucose tolerance (which can lead to diabetes and hypertension.
Your mood also suffers when you don't get enough shut-eye, causing your to become disoriented on the job, fatigued behind the wheel of a car, or irritated at home. But more importantly, these mood swings can affect your relationships with others, and even lead to depression.
But the good news is that, starting tonight, you can improve the quality and quantity of your sleep. For the next few day I will share one of 7 hidden ways to get better sleep. These are from an article form Sparkpeople and written by Christine Seymour.
tip #1 CREATE THE RIGHT ENVIRONMENT...Get your body and mind in the habit of using your bedroom for sleeping. If you frequently sit in bed to pay your bills, do your homework, watch television eat, talk on the phone, etc., your mind will expect that the bedroom is for daytime activities. Instead, create an environment for sleeping. Equip your room with soft lighting, comfortable bedding, and relaxing music, Other tricks include turning the temperature down a few notches, and turning the clock away from your view. Recent studies reveal that watching your sleep time vanish into the morning hours only makes you more anxious and less able to fall asleep.
I have terrible sleep habits so even though we had sleeping tips for a month a few months ago I need this again so I thought I would share them with you as well.

TIP OF THE DAY - WEDNESDAY

LAST WORD ON PLATEAUS...DON'T BE SO HARD ON YOURSELF! It happens to almost everyone, no matter what weight loss program you may be doing. the difference will be whether you stick it out or quit. And remember...the improved lifestyle and the feeling of accomplishment you will have when you reach your goal and have gotten those unwanted pounds off is so worth the wait and continued effort.
The last few weeks my weight loss has been getting smaller and smaller and I have been tempted once or twice to just quit. I can honestly say that my family and friends are the only reason I have not stopped. I agree with both Liisa and Becky. Even staying the same one week or two is better than giving up. So let's ignore the plateaus and just reflect and enjoy the losses and changes so far.

TIP OF THE DAY - TUESDAY

STRENGTHEN YOUR WILL POWER... This is the time to reflect on how well you've done so far, how you like your new found body and self, the control over food and choices that comes with this program.
This is really important. Make sure that you feel GREAT about your progress, no matter how few pounds you may have lost. Don't forget too that the scale is not the only way to judge your losses. Are you feeling better, sleeping better, have more energy, do you clothes fit better. All these changes show you how good you are doing. Be proud of what you have done so far. PLEASE, PLEASE, PLEASE, DON'T GIVE UP. I NEED YOU TO STICK TO THIS WITH ME...

WEIGHT LOSS FOR THE 1ST WEEK OF NOVEMBER

OFF TO A SLOW BUT STEADY PACE...
Well none of us did as well as we wanted to but not as bad as we could have with Halloween in there. Thanks to Liisa and Becky for sticking with me. Here are our numbers.
Liisa stayed the same.
Becky added about a pound and,
Yvonne is slowing down and lost just 1 1/2 pounds.

TIP OF THE DAY - MONDAY

MAKE SURE YOU ARE DRINKING ENOUGH WATER... Drink at least 64 ounces each day. Even better take your current weight divide it in half and that will tell you how much water you should be drinking each day.
I have never heard of this method to figure out how much to drink. Pretty clever. I should be drinking about 85 ounces, which to my surprise is just about what I am drinking. Nice surprise. I try to make it a point to drink my water no matter what. I might not eat as much or often as I should have on this new diet but I always drink the water. I love water and it makes me think I am dieting smart.

6 TIPS TO DEAL WITH DAYLIGHT SAVING TIME

TIME-TESTED WAYS TO COPE WITH THE TIME CHANGE...-- By Liza Barnes, Health Educator
It’s that time of year again, when we reset our clocks and try to readjust to the time change associated with Daylight Saving Time (DST). Some of us breeze through the change seamlessly, yet others feel out of sorts for days. If you have trouble dealing with this sudden disruption in your routine, it is for good reason.

Even though your brain knows that the time on the clock has changed, your body's internal clock does not. In the fall, when you’ve gained an hour of sleep, you might not feel tired, but you may get cranky when you have to wait an extra hour before your lunch break or when it feels like work should have ended an hour ago. When the clocks move forward in the spring, you'll be robbed of an hour of sleep. That night, you may not be able to fall into your normal sleep rhythms an hour earlier than you’re used to, and you won’t get as much quality sleep as you need.

Since its inception in the early 1900s, DST has been the subject of controversy. Studies are contradictory, showing that DST has both positive and negative impacts on health, safety, energy consumption, and the economy. A sampling of the issues includes:
• Health: DST provides more daylight for outdoor exercise and yard work in the evenings, which could improve fitness levels. It also provides more opportunities for sun exposure, which triggers vitamin D synthesis in the skin. However, more sun exposure could lead to higher rates of skin cancer, according to some experts. And some new research shows that heart attacks increase the days following the spring time change (when we lose an hour), but decrease after the fall time change (when we gain an hour).
• Safety: In the weeks following the spring time change, there are more traffic accidents. But overall, during the course of DST there are fewer traffic fatalities than during standard time.
• Energy Consumption: While it had been hypothesized that DST would help to conserve energy, several studies have shown that DST leads to increased energy and fuel consumption.
• Economy: Some industries, like retail businesses and golf courses, benefit from DST, as consumers have more time to shop and play. But other industries including farming, theaters, and prime time television suffer.
Despite the controversy, one thing is certain—DST will be around for a long time. So here are some time-tested tips for dealing with the time change:
• Start early. The time change is usually scheduled for the wee hours of Sunday morning, in order to reduce the disruption of the workweek. To give yourself more time to adjust before the workweek begins, reset one of your clocks at the start of the weekend, such as Friday night or Saturday morning. Try to eat meals, sleep, and wake according to that clock. When Monday comes, you’ll be on your way to feeling adjusted. However, if you have activities and events during the weekend, make sure you don’t get confused about the correct time!

• Exercise. Working out releases serotonin, a chemical in the brain that helps our bodies adjust. Exercise regularly, preferably outdoors, and early in the day. A brisk morning walk is perfect. Avoid exercising too late in the evening though, as this could interfere with the quality of your sleep. Learn more about the connection between exercise and better sleep.

• Nap wisely. Try to resist the urge to take long naps late in the day. If you get tired, take a short, energizing walk around the block instead. If you must nap, keep it earlier in the day and limit your snooze time to no more than 20 minutes.

• Don’t imbibe. Alcohol interferes with normal sleep cycles, so don't rely on a nightcap to fall asleep. Find out about other foods and drinks that help (and hurt) your sleep.

• Digest. After the time changes, you may be hungry for meals earlier or later than before. Be sure to give yourself ample time to digest your dinner before heading off to bed. A heavy meal in your stomach will interfere with the quality of your sleep, too.

• Lighten up. The right combination of light and dark can help your body's circadian rhythm readjust so you can fall asleep on your new schedule and sleep more soundly. In the morning, open the shades and brighten the lights. Try to spend time outside during the day, if possible. Dim the lights in the evening, so that your body understands that it’s time to wind down.
Hopefully these suggestions will help you adjust more easily to the biannual time changes. If you’ve tried all of these suggestions, and you’re still having trouble adjusting to the time change after a few weeks, call your health care provider for more assistance.

I just thought I would share this. I wish I would have seen it last week instead of this morning. I would have started on Friday evening. DUH...

TIP OF THE DAY - SUNDAY

STRESS..STRESS..STRESS.. There may be some stress in your life that is causing your weight loss to slow. To help this make sure you are getting enough sleep. Sleep is even better than medications to help relieve stress. If you do need medication don't be afraid to use it, but talk to your doctor, DON'T self-medicate. Years ago, when I was having lots of migraines, the doctor told me to drink a cup of chicken broth, take a hot shower and then climb into your bed in a dark room. Try this first and see if this method lessens your stress levels.

TIP OF THE DAY - SATURDAY

DO YOU HAVE QUESTIONS ABOUT YOUR PLATEAU? Ask for help. Chances are very good that you know others who have dieted and hit plateaus that can give you some tips and encouragement. Don't forget the Internet. There are hundreds of diet tips and hints out there in cyber space. I don't remember all 850 plus posts here on this blog but go back and read them. They might be able to help. If you keep a journal then check back last week or last month or even last year and you might get some motivation from yourself. I don't want to preach but ask for help from on high as well.

TIP OF THE DAY - FRIDAY

WHAT ELSE HELPS WHEN YOU HIT A PLATEAU? Begin an exercise program that will help boost your metabolism. Simply walking at a good pace (still able to talk) is a great way to start, Add weights and more vigorous aerobics as you feel fit to do so. Building muscle is important to your maintenance program because as you increase your muscle mass you'll increase the amount of calories you burn daily. Try increasing the intensity and frequency of the workout.
Change your workout if you have been doing the same thing for awhile...Change out the elliptical for the treadmill or bicycle. Begin swimming or choosing different weight machines or exercise DVDs.
Whoever wrote this tip must assume we all have and use gym memberships. You can get exercise information online and can borrow and then download maybe to your computer exercises. Use canned foods to hold as weights and don't forget the local goodwill or thrift stores.

TIP OF THE DAY - THURSDAYS

SO WHEN YOU HIT A PLATEAU, WHAT SHOULD YOU DO? Make sure you are starting your day with breakfast. Within the first hour of waking, fuel your body with a highly nutritious breakfast. Keep it light.
Make sure you are getting 5-6 mini meals throughout your day. The easiest way to guarantee this is to eat every 3 hours.
Sometimes I have to space mine every 2 1/2 hours apart so that I get them all in. I like this way of eating because I am eating much smaller amounts and I am liking that too. I always feel full and don't seem to get the munchies. If you do get the munchies think "tiny". Eat some celery or for me it is a 10 calorie sugar free jello cup. Works every time. Drink a glass of water too.

OCTOBER WEIGHT LOSS

OUR FIRST MONTH OF OUR NEW DIET AND EXERCISE PROGRAM AND NO WEIGHT LOSS.
WOW...October was a great month. We did just great. Any week or month that has no gains is a great month. I for one am very glad we started again. I need to get going. Thanks for your help and support. Here are our numbers for the last week and month of October.
Becky stayed the same, as far as I know last week and that makes it 3 pounds she lost last month.
Liisa stayed the same and lost a total of 5 1/2 pounds in October.
Yvonne did fine but is headed for the dreaded plateaus that seem to last a month or more. Yvonne lost 3 pounds last week for a total of 20 1/2 pounds in October.

TIP OF THE DAY - WEDNESDAY

YOU ARE ON SHAKY GROUND...There's never been a more important time for you to stay motivated so look back on your success to date, whether that's checking out your journal or comparing pictures of yourself before you started losing weight, with pictures now. You might also find it motivating to measure your vital statistics - even though the scale doesn't show a loss, you might still find you're losing inches. You might keep a smaller pair of jeans, you know a pair you used to wear. Whatever you do, DON'T GIVE UP.
I have a denim jumper I wore this past summer and then for some reason it started to shrink in September. So for the past month it has been hanging over the end of the crib waiting for me to skinny up again. It has been a month so I guess now might be a good time to try it on again. I really want to try it on, but what if it still doesn't fit. I will feel like a slug so I think I will just wait a couple more weeks. It isn't hurting anything to be on the end of the crib. It is a great reminder.

TIP OF THE DAY - TUESDAY

CONGRATULATIONS ON YOUR WEIGHT LOSS SO FAR. Plateaus are common-many of us who are successful for a while find that their weight remains static for several days or some stay put for a week or two. Why this happens isn't clear but it seems to be the body's way of catching up with its sudden change in size.
Although it's disappointing when you don't lose weight steadily, this is a crucial time for you. It's at this point that many people give up, fail to reach their goal and pile weight back on. In contrast, most people who get through this difficult patch go on to reach their goal and then stay slim forever.
All our tips starting yesterday for a week or so come from a booklet that I got from my "health coach" from the Take Shape For Life diet. I will add my 2 cents worth of course.
This is ALWAYS my problem. I get discouraged very easily and then my thinking turns to, "If I am not losing then why bother. I am starving myself for nothing." Of course I am not starving and I need to look at other ways to see and measure my progress.

TIP OF THE DAY - MONDAY

LET'S TALK PLATEAUS...For such a normal sounding word, it is so ugly in my opinion. We are about to end, tomorrow our first month of this new diet program a few of us are on. I know that for me a plateau is just around the corner. I must admit also that I HATE plateaus. I get discouraged very easily and quickly. I think for the next week or two I will talk to myself about this very subject just to keep me on track. Feel free to read along and join in. Okay, let's get started:
HOW TO STAY POSITIVE DURING A WEIGHT LOSS PLATEAUS.
Have you hit a plateau? That time when your scale seems to be stuck at the same weight for days or sometimes weeks or a month? If you are there right now, don't panic!! It is only a temporary condition and you will be losing again if you just keep your cool, your courage and your will to reach your healthy weight! Now is not the time to give up. A couple of tricks that have worked for me in the past are,
1) I remind myself that, "NOTHING TASTES AS GOOD AS BEING SKINNY WILL FEEL."
2) I play my "SKINNY JEANS" CD loud and proud.
3) I go "SHOPPING". Yep, I just went last week and ordered myself a new brown denim skirt a couple of sweaters to go with it and some brown tights. Now here is the trick, I bought them in a smaller size. I don't think I have bought any clothes for a long time but the sale was really good, add to that a 25% off entire order and free shipping and it was a good time to buy. Now when I reach this next plateau I will be ready.
Just one more thing to remember, Plateaus do happen. We can't stop them. We don't know how long they will last. With help we can get through them no matter how ugly the process.

TIP OF THE DAY - SUNDAY

HAPPY HALLOWEEN...I know this is Halloween and you probably have candy to pass out to all the little and big rug rats that might stop by. This does not mean that YOU HAVE TO EAT ANY... I made sure that I wouldn't want to eat any by simply buying candy that I don't like. Problem solved. If you are afraid that you will be tempted, make sure you have LOTS of healthy snacks out for you. Another trick is to chew sugar free gum. Do anything that will keep you from snacking.

TIP OF THE DAY - SATURDAY

FOLLOW THE FOOD PYRAMID...Get personalized nutrition plans for your children and yourself at www.MyPyramid.gov. There is great information for the entire family. Sometimes we don't eat right because we just don't know what is best for us at our age and exercise levels. Check it out and see what you can learn. There is lots of information in the form of games, printable posters, coloring pages and even worksheets for your little ones. Who knows maybe by learning to eat better yourself your children will develop good eating habits as well.

TIP OF THE DAY - FRIDAY

SOMETHING TO THINK ABOUT... 20 things you can look forward to when you lose the weight you want and reach your goal.
1) You will enjoy trying on clothes because they will fit better.
2) Because you will be thinner, the selection will be bigger.
3) You will feel better when using the stairs.
4) It will be easier to get up off the floor when playing with children or grandchildren.
5) You will be better able to fit into chairs whether they are at home, airplanes, restaurants, or even your own dining room chairs with arms.
6) Enjoy sitting with your legs crossed, which really looks sexy, so I have heard.
7) What about turning around in a small bathroom and hitting your bum on the shower door or wall. No more of this.
8) You will be able to wear a skirt without your thighs chafing.
9) You will just breath easier with clean lungs.
10)You can go for walks with children and grandchildren and "ALMOST" keep up with them.
11)Your doctor visits will bring good news about lab work.
12)You will sleep better and might just stop snoring.
13)Your heartburn will stop.
14)Bending over will be easier whether it is cutting your toenails or just picking up after others.
15)You will be able to tie your shoes.
16)Getting out of a chair will no longer be a chore.
17)You will be healthier, happier, and stronger.
18)Think about how proud your family will be with your results and for reaching your goal.
19)You will feel years younger. Some of us need that more than others.
20)HAVING PEOPLE RAVE ABOUT HOW GOOD YOU LOOK.

TIP OF THE DAY - THURSDAY

EAT BREAKFAST...Studies show that breakfast eating people perform better. Try a quick smoothie with soymilk, frozen bananas and peanut butter.
We have been told since we were little that "Breakfast is the most important meal of the day". Maybe mom was right. This diet I am doing tells me that I should eat my breakfast within 30-60 minutes after getting up. This really works for me since I am suppose to eat 6 little meals each day. I try to eat every 2 1/2 - 3 hours. I don't like eating after 9 PM so I need to eat that first small meal as early as possible..It works for me, but we are all different. Just do what works for you.

TIP OF THE DAY - WEDNESDAY

ASK FOR HELP... We each might be doing this diet and exercise program for different reasons. We each have set a long range goal for our self with the number of pounds we want to lose. We have probably each set short range goals as well to keep us going. We have each decided on our own diet and exercise program. We each also are working on it by our self. Every statement I have just made have one thing in common. We are each on our own. But we really aren't. We have family and friends. I am so grateful for all of you and your continued support and love. I know that the first 8 months of 2010 I have been lazy and even put 40 pounds back on. I never felt that I was being judged or though less of. It would have been so easy too. One of the purposes of this blog is to support and encourage each other to keep going. I want to say that you are all doing great. It doesn't really matter how many pounds we lose each week. (Yes I am talking mostly to myself.) What matters is that we keep going. Trust me when I say "I KNOW THAT WE CAN'T DO THIS ALONE." We need each other. PLEASE, reach out to others. Talk to a friend, a spouse, a sister, a son or daughter, a co-worker. By doing this we can continue to encourage and support each other. One last thought, Don't forget to talk for your Heavenly Father and ask for HIs help and guidence on this work as well. I love you and want to let you know that I am here for you. Call me, email me, or leave a comment here.

WEEK #4 WEIGH INS

WE SEEM TO BE HOLDING OUR OWN...NO GAINS...
We are doing great on our dieting in my opinion. Becky and Liisa stayed the
same and Yvonne lost 2 1/2 pounds. This means we have gone 4 full weeks without a gain. I think it is great that we have all stuck to a new diet this time. Experts say that you have to do something for 3 weeks in order for it to become a habit. The same experts say that you have to stick with a diet for at least 2 months before you really start seeing the results you want.
We are now in the habit of dieting and by Thanksgiving we should start to see some nice results. I LOVE IT...

TIP OF THE DAY - TUESDAY

USE YOUR CREATIVITY... Keep coming up with new and interesting ways to get your fruits and vegetables into your diet every day. Keep fun and exciting recipes close at hand so that eating them are never bland or boring. Vegetarian cookbooks are a great resource.
I am really bad about eating enough fruits and vegetables. I am sticking to this diet so I know I am eating more than I used to. Any improvement is good, I guess.

TIP OF THE DAY - SATURDAY-SUNDAY

TAKE TIME FOR FAMILY AND FRIENDS... This past Friday I had the chance to go to Eugene with Janet, Daniel's mother-in-law to see the grandchildren. Laurie and Janet ran the Monster Mash race Saturday morning while Daniel the kids and I went to Emmeline's soccer game. I had planned to go later that day to Calvin's last soccer game as well but Emmeline got sick and I stayed home with her. She has a little flu bug we all think. Poor baby was sick all night. The point of this is that we all need to spend time with our family and friends for fun, excitement and of course for encouragement and support as well. We can't avoid other people. Many of us are dieting and we might be on a special diet or program, but we need to also be aware that others are not. It is likely that we also need to be around FOOD. It doesn't matter if we are preparing it or not, FOOD is around us. You can't avoid it so just decide to NOT eat it. I know this is hard, but it is NOT IMPOSSIBLE. If we are going to lose weight and get healthy then we need to decide to just say NO to some foods. Trust me, it will get easier. I am never hungry anymore and I can be around others who are eating even if I am not. 2 examples; First, Last night Laurie fixed the most beautiful pizza for dinner. I had a bowl of my cream of chicken soup. The pizza while looking delicious was not what I should eat so I didn't. Secondly, last night after the children went to bed Laurie made the best smelling and looking triple chocolate brownies. Vanilla Bean ice cream was added and then hot chocolate fudge was used to top it off. Again it would not have been hard to have a serving or two. I did not. I kept telling myself, "It would never taste as good as being thinner and healthy will feel." That works for me. On this diet I am allowed brownies made with soy protein ingredients. Not your normal brownies for sure. I have decided every Sunday I will make myself 1 brownie if I have been good on my diet all week. Last night I just kept telling myself I will have my brownie tomorrow. It is amazing what you can do if you put your mind to it.

TIP OF THE DAY - FRIDAY

ARE YOU MEASURING UP? I am not losing weight as fast as I should. No I never do, but that is not the point. I know you are suppose to take your measurements before you start to diet. I know this is important, but I just have not taken the time to do it. I am promising myself I am going to do it Monday morning. I will do it right after I weigh in and I am ready to start a new week. Our new diet programs will then 4 weeks (1 month in). Are you judging your weight loss by the scale. That could be a mistake. Here are 3 ways I know I am losing weight even if the scale is not showing it. Are you seeing the change in you?
1) My rings and watch are lose.
2) My clothes fit better.
3) It is easier to take my blood pressure each morning.
Look at other ways to notice your weight loss and don't sweat the scale. This is more for me than you. Sorry but I need this.

TIP OF THE DAY - THURSDAY

EAT TO LIVE NOT LIVE TO EAT... This sounds stupid but think about that statement for a minute. Since I have been on this diet the one thing I have learned is portion control. I am amazed at how little I can eat and how full I feel. I am learning that I don't have to have potatoes, eggs, sausage, toast and hot chocolate for breakfast to be full. I am learning also that my taste for sweets can be controlled. I am never hungry, and I have to make myself eat sometimes, but I am eating to live longer. I hope this post makes some sense. It has been a very stressful couple of days for me. Just watch what you eat and eat more food that is good for you and less food that isn't.

TIP OF THE DAY - WEDNESDAY

BE AN EXAMPLE AND FOLLOW OTHER'S EXAMPLE... This might be the most effective way to teach anyone, or yourself. Let others know why you are dieting or watching what you are eating so they won't try to talk you into eating something you shouldn't. Watch others who are or have dieted and been successful. Ask them for advice and praise them. You would be surprised at how praising someone else on their success will at the same time encourage you. By being an example you encourage yourself and by following other's example you motivate yourself. It is a win-win situation for you!!!

WEEK #3 WEIGH INS

3 WEEKS DONE... Here are the results for last week.
Becky stayed the same.
Liisa and Yvonne each lost 2 pounds.
Like Liisa says it is coming off slow but sure.
I think we are doing great. We are sticking to
our diets and that is what counts.
Anyone want to join our quest?

TIP OF THE DAY - TUESDAY

TURN OFF THE TV WHILE EATING... Research show that the more you watch TV, the more you snack. It is suggested that you eat at the table and eat slowly.
I am sure this is a great tip, especially if you have a family. For me I DON'T eat at the table because the table is in the kitchen and I try to stay out of the kitchen as much as possible. I do have an end table of sorts next to my chair and I sit down the plate between each bite. I also prepare just one thing at a time. I do not like cold vegetables or meat so I now cook my green beans or whatever and then fix my main course. It sounds strange but since I fix most meals just for me it works. Try different ways to take longer to eat your meals and enjoy your food.

TIP OF THE DAY - MONDAY

TRICK OR TREAT...Another Halloween is almost here, with all the candy (and calories!) that are not on any diet program. Never fear,
coping skills are here!!! Just have a strategy plan!
Try keeping sugar-free candy near you. If the urge to raid the candy dish sets in, just try a delicious sugar-free candy to feed the need for a treat. Creme savers are really good, and there are toffee flavors, too. Stay on schedule with the meals. Eating 6 tiny meals a day is so much better then 2 or 3 really really big meals. Often we get busy or distracted, and miss meals. This will actually SLOW your weight loss and set up up to overeat later!
I got this tip from one of the health coaches' web site for the "Take Shape For Life" diet. It makes sense too if you think about it. I don't know about you but I already have 2 bags of candy for the kids that come by.

TIP OF THE DAY - SUNDAY

GIVE PRAISE TO YOURSELF... Healthy changes require acclaim. Celebrate good food choices, fitness improvements, and more with positive reinforcement.
This is a great tip. We need to remind ourselves just how hard we are working and at the same time how good we are doing. It does not matter if we have lost 1/2 a pound or more or even if we stayed the same or maybe put on some weight, every day that we work towards our goal we are doing great. I am on that "special" diet and every Sunday, I reward myself with a "brownie". It is very tiny and yet it is so yummy. As I eat it, which I could do in 3 bites, but I make it last longer, I remind myself why I am dieting and of the weight I have lost so far and tell myself that I can keep going. I don't think about the 60 pounds I need to lose, or the 7 months I am going to diet I just tell myself I just have to go one week and I get another brownie. It keeps me going. I know a I can diet for a week, no problem.

TIP OF THE DAY - SATURDAY

LIMIT SUGARY DRINKS... Water, low fat milk, and 100% fruit juice are so much better for you than soda and other sugary drinks.
This is a simple tip for me to follow. First of all I like water and I do drink my 10 glasses a day. Secondly, I found it easy to NOT drink soda if I don't have it here at home. For me if it is around I will find an excuse to drink it. I have even given up my milk since I started this new diet and I don't miss it at all. I found that when I drank milk I ate lots of cereal, mostly Cocoa Pebbles and Reese's Peanut Butter cereal. Again, if you don't have the food around you won't eat or drink it. Think about what you are eating and drinking that maybe you shouldn't be and then get rid of it and it is that simple, somewhat.

TIP OF THE DAY - FRIDAY

ESTABLISH A REGULAR BEDTIME... Get to bed early so you'll be healthier, stronger, and better able to concentrate.
I know this is a good tip, but it is easier said than done. It is a proven fact that you are not at your best when you are tired, so get some sleep.

TIP OF THE DAY - THURSDAY

HOW ABOUT SOME CREATIVE EXERCISING... You may find it hard to fit "traditional" exercising into your busy lifestyle. Consider some quick and simple "lifestyle" exercises every day. Then you will burn more calories on a daily basis. Try these at home, at work, or while on vacation:
Park Far Away increases your steps daily
Bathroom breaks use the one down the hall or on a different floor
Power-Walk Lunch: a quick walk around your building or block is an easy way to add physical activity
Play with your kids, or grand kids: stay active and making it a family affair
Doing your chores will burn calories while keeping your home in top shape.
These are all good suggestions and ones I have not thought of before. Do you have any others you can think of. PLEASE SHARE.

TIP OF THE DAY - WEDNESDAY

POST HEALTHY FACTS... Hand up articles and resources about health and fitness on a bulletin board or family fridge for you to see daily.
This is a good tip. I never thought of this. I get articles on good health weekly from sparkpeople by email. I read through them and if the title sounds interesting or something I can use, then I read on. We can find articles online for anything we are interested in. Articles about high blood pressure, high cholesterol, the food pyramid, exercise, whatever you have an interest in.

WEEK #2 WEIGH INS

Week 2 is done and gone. Each week we should find it easier and easier to diet. The weight is going to come off and we don't care how long it takes as long as we don't give up. Here are week 2 results:
Liisa lost 2 pounds
Yvonne lost 3 pounds
Becky stayed the same.
Great job all of us. Thanks for going through this with me. If anyone else wants to
join us and post your losses or gains or maintaining, Please do or just leave a comment. The more the better.

TIP OF THE DAY - TUESDAY

EXERCISE WITH A FRIEND...If your kids are old enough you can bike, hike, run, walk or even Rollerblade. It is easy. Start a routine, turn it into a habit, and stick to it.
I hate to use my children and grandchildren as examples all the time but I must say Elizabeth, Joleane and Laurie are great at this. Joleane walks with Taylor every morning, Elizabeth and her children walk/bike around their subdivision regularly and Laurie and her little gang walk, run, bike and play soccer daily. If you check out Laurie's running blog, you will be able to see about their recent "Power of 10 race that Laurie and the kids all took part in. It is cool.

TIP OF THE DAY - MONDAY

MAINTAIN AN UPBEAT ATTITUDE...Healthy habits should be fun. If you're having a good time, and enjoy eating healthy, your family will enjoy healthy too. You will set the tone for the family.
I really believe that your attitude is very important to your diet and life. Joleane, Logan, and Taylor came down for a few days this week. What fun. Taylor will turn 4 years old this week. She has the attitude thing down. Trust me. Hands on the hips or stretched out, the rolling of the eyes, the sighs, the whole package. There is no doubt what she means. Happy, sad, angry, or mad, or silly she has an attitude. My point is her "attitude" is infectious. When she is happy and loving her attitude reflects that and everyone around her feels better because of her.
If you want others around you to support you and help you on your diet then show it by having a positive attitude. Let them know that yes it is hard to diet and lose weight, yes it is hard to feed others and prepare meals for others when you aren't eating, but you are willing to do this so that you might lose the weight you need to become healthy. You can show that to them by having a positive attitude.
This might not be a tip but more of a talk to myself. Thanks for listening.

TIP OF THE DAY - SUNDAY

HEALTHY SNACKS-LOW CARB... If you are feeling hungry and it is not time for your next meal, you should follow certain steps to decide if you indeed need to add extra calories.
1) First have a big glass of water! Chances are very high that you only be thirsty, as we discussed earlier in the week, Wait 10 minutes.
2) Next have a cup of bouillon and a stalk of celery. Wait 10 minutes. (Your electrolytes may be in a little low which can trigger your body into feeling hungry.
3) If you are still hungry then I suggest you have something with 100 calories or less. A few suggestions might be; Sugar free Jello, sugar free Popsicle, a tall glass of Crystal light, celery, a dill pickle or some cauliflower or broccoli.
This is a good tip even some is a repeat from earlier in the week.

TIP OF THE DAY - SATURDAY

TAKE CHARGE IN RESTAURANTS... Know exactly how you will handle yourself there. Being prepared is the best defense. Say no to breads and fast foods. Order 2 appetizers such as a small salad or shrimp cocktail, because appetizers are much closer the the amount of food we should be eating. If you do order a full meal ask for a take out carton when the meal comes quickly put half your meal in it for another day.
This is a great tip and I never thought of going the appetizer route. That is clever. I have gotten a take out carton and put half my dinner in it. What a treat the next day to not only have to not figure out what I was going to eat but not having to prepare anything.

TIP OF THE DAY - FRIDAY

DISTRACT YOURSELF WHEN CRAVINGS STRIKE... If you are eating 5 smalls meals each day instead of just 2 or 3 large meals then hopefully you are not hungry between meals. If a craving does pop up be prepared. Do something around the house, but NOT in the kitchen that will take your mind off your craving, take a walk, clean some windows, fold clothes, wash your hair, etc. Give it about 15 minutes, because a craving goes away after that length of time. Also drink a big glass of water during this activity.
This is a good tip. I like the idea of drinking water. I can always drink more. I am doing good on my new diet so far. Not hungry at all during the day. Let's keep it up.

TIP OF THE DAY - THURSDAY

EAT SLOWLY...Take at least 15 minutes to eat. Use a straw to drink you fluids. Use this time to write in your journal or read a bit of a positive or inspiring book.
This is the hardest thing for me to do. I eat such a small amount on this diet (half a mug of soup or pudding or scrambled eggs or whatever) that it takes 5 minutes at the most to eat. I guess I could get online while I am eating the only thing is that your dinner doesn't stay hot for 15 minutes, but I am going to work on this.

TIP OF THE DAY - WEDNESDAY

ALWAYS START THE DAY WITH BREAKFAST WITHIN THE FIRST HOUR YOU ARE UP... That first morning meal jump starts your metabolism. Research shows that people who eat breakfast burn 200-300 calories more per day.
My breakfast before this diet was always a big bowl of oatmeal. Now my breakfast is a cup of hot chocolate and then 2-3 hours later I will have pancakes or eggs. This is an easy tip for me to follow because I have always known and tried to see that my family ate breakfast. I hope they still do. I believe this tip 100%.

WEEK # 1 WEIGH INS

Well here we go again... Several of us have started a new diet last Monday and it has been one week. So how did we do?
Liisa lost 1 1/2 pounds
Becky lost 3 pounds
Yvonne lost 10 pounds.

Yes we know that most of the weight you lose the first month is water, but any loss is still a loss. We will take it.

If you are dieting and will let us post your weekly results, please let me know. Keep up the great work ladies.

TIP OF THE DAY - TUESDAY

MEASURE UP: Use measuring cups, spoons, and a kitchen scale to know you are eating the right amount of food. You must educate your eye to proper portion size. Six ounces of meat may be more or less than you think!
This is so true. I am amazed just how little meat or potatoes it takes to make a real serving or portion. It is so important to know what you are eating. It is fun to learn and very surprising just how much you are eating. Some diet and dieters say that a fist full is more than enough. The problem is there are different size fists.

Weight Loss Mantras

I know that Yvonne & Becky have been talking a bit about mantras and Becky was looking for suggestions.  Here are a couple of links to some articles that might help:

Top Ten Diet Mantras

Dieting Mantras & Affirmations

Inspirational Mantras

I think that our minds are so much more powerful than we give them credit for... if you can find some sort of saying or maybe a picture to keep you motivated I think it can do wonders for your dieting/exercise goals.  Most importantly, I think it's good to remember that what you are doing, you are doing for yourself because you want to.  When you are exercising or carefully watching what you eat its because you want to be healthier.  I think you are all doing great, you can do anything you want to... keep up the good work!

TIP OF THE DAY - MONDAY

PLAN YOUR DAY... Plan out what you are eating each day. Have a time schedule. Understand that you will eat more frequently during the week, so prepare accordingly. Always have a snack with you at work or in your car.
I just started doing this last Monday. I bought a cheap day planner and wrote out for the entire week my menu. I keep this planner opened and on the kitchen table, then every morning I pull out the the 5 packets that I will be eating throughout the day. This has made it very easy to stick to the diet and yet make sure that I eat what I am suppose to. When I write down what I am going to eat, I write it in the time slot for the meal, making it all the easier. This might sound like too much work but it just takes a few minutes and is well worth the time.

TIP OF THE DAY - SUNDAY

LET OTHERS KNOW WHAT YOU ARE DOING... Explain to family members and friends how important it is for you to lose some weight and get healthy. Explain to them that you need their help not to be tempted. Share with them that you are counting on their help, support, and encouragement if you are going to succeed.
This is an easy tip to follow. I have told you all more than once that I cannot lose weight without all your help. Your faith, prayers, support, and encouragement have kept me going. Yes, I back peddled the past 9 months but it could have been much worst had it not been for the encouragement and "NO JUDGING" of my family and friends. Take a few minutes and tell your family and friends what you are going to do and then explain to them just how they can help. By doing this your diet and exercise program will be much easier.

TIP OF THE DAY - SATURDAY

RESTOCK YOUR KITCHEN... Get rid of all temptations. Designate a special cupboard for other family members if you must keep these tempting items around. Add good choices to your snack arsenal: celery, pickles, cucumbers, sugar free JEll-O, and sugar free Popsicles.
This is a great tip. Now I know what you are thinking...how do I get rid of it? This is simple, if you are LDS donate to the missionaries. If you think about it, and you are living in Portland, Joseph and Kate are two young people out on their own and they might enjoy your donations.
The next question you might be asking is what to you get rid of? This too is an easy question. Go through your cupboards. Have a box or basket with you. Now in there you put; cookies, sodas, pudding, ice cream, cake mixes, frosting mixes or tubs, chips of all kind and this means potato, chocolate, butterscotch, peanut butter, Doritos, corn, and any other chips. The easiest thing to think about is if you have love it and it is high in calories and you shouldn't eat it then. You won"t believe how much you have that you don't need. GET RID OF IT...

TIP OF THE DAY - FRIDAY

WRITE DOWN YOUR MAIN THOUGHT, INSPIRATION OR MONTRA...Post on your fridge, mirror, door, wherever you look the most during the day your purpose of why you are wanting to lose the weight. You can post a photo of what you want to look like or a scripture if that will help. Maybe a poem would inspire you.
I like this tip. My montra for 2009 was "If it is to be it's up to me" which worked really well. I lost 90 pounds that year. 2010 had no montra and I just didn't have the dedication, will power or care to find a new one and really work on my diet. Now with just 3 months of 2010 yet I am up 40 pounds and I need to work extra hard to lose that weight before New Year's day. I am thinking I will use this one:
"NOTHING tastes as good as losing weight and being healthy will FEEL".

JUST SOMETHING TO THINK ABOUT...

BEFORE YOU EAT ANYTHING...realize that NOTHING you eat will taste as good as losing weight and getting healthy will feel.

TIP OF THE DAY - THURSDAY

ATTITUDE AD JUDGEMENT... This is day 3 for my diet and the thing I have discovered first off is that your attitude has a great deal with how you handle life. That includes dieting and exercise. Several weeks ago when I decided on this diet plan, my main concerns and thoughts were all about the restrictions of the diet. I can't have most fruits, no pasta, potatoes, rice, breads, sweets, soda, and most other foods that I love. For the next 7 months there will be NO eating out. I was worried that after I agreed to spend lots of money each month for foods I couldn't stick with it, thus wasting all that money and I was worried I would not like the taste of the food. BUT...the food is not all bad, I don't feel hungry, and I feel good about myself committing to something that will improve my health and life. What happened..I had a change of attitude. Another example;
Laurie has 4 small children, 1 of which is teething and 1 who is smack dab in the "terrible twos", 2 are active in soccer which means practices and all day Saturday, she has a calling in church, and she is a runner. My point: NOTHING seems to get her upset. She ran this week and found a detour, spiders, other runners that she feels she and that big stroller needs to get out of their way putting them on the side of the road or sidewalk, and who knows what else she had to put up with, yet she continues to run and she like it. It is calming to her and she always feel better afterwards. It is always about the attitude.
Ladies, many of us are dieting. It is not a matter of wanting to lose weight, it is a matter of MUST lose weight. If we want to have a happy, healthy life we must start now, lose the weight, lower our blood pressure, lower our cholesterol, get our GERD under control and off any other medications. We must do it for our self. Now that we know what we must do, let's get to it. It is not important how you plan to lose the weight. It doesn't matter how long it takes. What is important is that you start tomorrow, October 1st. A tip here is that your success or failure can be contributed to your Attitude.



This is a photo of me at Christmas. I am now just going to work to getting down to this by this Christmas. It is a goal and with a positive attitude, "I KNOW I CAN DO IT."

HERE WE GO AGAIN...

As you all know this week started a new diet plan for me. This is day three which is suppose to be the hardest if you have a hard day. Because of the reduction of calories I could feel hungry, lightheaded, and grumpy today. Other than the lightheadedness hungry and grumpy pretty much describes my daily personality so no problem.
I am doing this because I am so very tired of the way I look and feel. I lost 90 pounds in 2009 and then in the first 9 months of 2010 put 40 pounds back on. My "new" clothes fit but not as nice as I would like. My knees are giving me problems and my blood pressure is up again. I have done a lot of research on different diets, I have tried many of them and as with all new diets I am excited about this one. I think the thing that is different this time is that I have finally admitted that I put this weight back on this year, even though I am sure anyone who looks at me can tell that. I am also on a diet where you buy the majority of the food you will eat online. When you spend $350 a month for 98% of the food you will eat in a month you are more likely to stick to the diet. I did send an email out to all my sisters and my daughters and asked them to join me on this new quest. Several said yes. I am going to weigh myself only on Monday mornings and then I will post it on here with my previous week's report on how I did. Liisa, Becky, Joleane, and Elizabeth also want to start over so I will include them in the weekly reports and we can share information on how we are each doing as well as giving us encouragement to keep going. I am very excited about this. It is almost the beginning of October, so why not join us. Even if you don't need to lose weight, please leave comments. I know your comments and encouragement have kept me going when I got down. I just got lazy this summer with the camping and BBQ. I know we can all lose the weight, whether it is 8 pounds or 80 pounds. I also know I can't do it alone. That is one of the purposes of this blog. PLEASE join us and keep adding your own comments or articles.



These pictures are not flattering at all but if I remind myself that I am wearing a pair of capri pants and remind myself that it has been at least 30 years since I wore pants then I am feeling a very tiny bit better. There is hope for me yet.

TIP OF THE DAY - WEDNESDAY

SWEETEN WITH FRUIT...Who needs candy or cookies for dessert? Berries, melon dates and tropical fruits are naturally sweet ways to end your meal.
Fruit is good any time, not just desserts. If you get a craving something sweet, grab a banana or any of your favorite fruit.

TIP OF THE DAY - TUESDAY

PREP AHEAD OF TIME... Wash, slice, and dice as many as you can. Store your prepared produce in clear containers at the front of your fridge. This way you'll see it and can easily reach for quick snacks and meals.
This is a great tip and perfect for me today. This morning I grilled up 6 turkey patties and a bag of boneless, skinless chicken breasts. I also picked up at the store 2-3 packs of eggbeaters. With this new diet I eat 1 big meal with protein each day and I now have them for 19 days plus tuna for 2 more at least. I also discovered today that I don't have a problem wanting to eat between meal except when Jillian is eating, so I am going to start making her lunch in the mornings and this will keep me out of the kitchen. Jillian already gets her own chocolate milk out of the fridge since I put 6 sippy cups in the fridge before she gets here. Jillian just proves this tip. Since Jillian sees the cups every time she opens the fridge she drinks more. It is prepared and that saves time for me and there is less fussing with Jillian when I am busy with her baby brother.

TIP OF THE DAY - MONDAY

BOOST STORE BOUGHT MEALS...Most frozen, canned, or boxed meals seriously lack fresh ingredients. Add nutrition and health to prepared meals by adding extra veggies to the mix. Heat them together, mix and serve.
Most store bought meals come complete so I am not sure what you would add to them but you might serve a salad or some fresh fruit or vegetables to your meal.

TIP OF THE DAY - SUNDAY

CALL ON COMFORT FOODS...It's easy to make them healthier...Add broccoli to macaroni and cheese, berries to ice cream, and frozen peas to casseroles to help meet your daily quota.
This makes sense, except aren't these food, comfort foods just because of the simplicity of them, such as mac and cheese and plain simple ice cream.

TIP OF THE DAY - SATURDAY

ADD PAZZAZZ TO YOUR PIZZA. Load up your next pizza with spinach, artichokes, red onions, tomatoes, and pineapple instead of fatty meats and extra cheese.
Yuck...who would eat a cheese with that stuff on it. I mean you get the pizza just for the fatty meats and cheeses. Just eat less.

NEW DIET PROGRAM JUST ABOUT READY TO START!!!

WELL HERE WE GO AGAIN... As I stated several posts ago, I am going to start a new diet called, "Take Shape For Life". The food for the next month has arrived today. I got a new special blender for mixing the foods, picked up a new George Foreman grill for the chicken breasts and a new blood pressure monitor. I am set to go.
I was a little surprised and worried when the food came because there was so little of it. It turns out that the food is ALL dried, meaning dehydrated. It is also soy based, so it is much better for you. I am very excited about this new diet. I will start on Monday.
WHY MONDAY YOU ASK?
Sunday is Fast Sunday so I will have a great start to the week. The first few (3-4) days you might feel lightheaded, hungry, and probably grumpy, so I thought it might be good to take those first days while Calvin is out of town. I am going to cut my calories by several hundred calories a day so it will be easier on my husband if I start on a Monday.
HOW LONG WILL THIS DIET LAST?
I am going to commit to this very restricted diet starting Monday, September 27th until April 29th, which as you know is my anniversary. That is a full 7 months. I hope to be down 65-75 pounds.
HOW RESTRICTED IS THIS DIET?
Well let's see, no fresh fruit, I know that doesn't make sense, no pasta except that in their chicken noodle soup, no chocolate, except that in their food, no breads except in their pancakes, no potatoes, no milk except 1 tablespoon of skim when I have their oatmeal, no ice cream, no holiday goodies, and hardest of all NO EATING OUT.
BIG DEAL, SO WHAT, WHO CARES, YOU ARE THINKING...
I am sharing all this with you simply for myself. I am very excited about this new diet. I am also somewhat afraid. I am taking 8 medications every day and I have to be very careful as I diet to make sure I monitor my blood pressure and get regular lab work done so I can get off the medications when needed or at least adjust them as needed. I also think that by telling all you about this new diet I will force myself to really stick to it.
SO HERE WE GO...
Starting Monday I am off to a new diet, a new week, and more importantly A NEW ME!!! :0)