TIP OF THE DAY - THURSDAY

NEW MONTH, NEW THEME...Sparkpeople has chosen "30 Days to a Greener Lifestyle" as a theme for April. They state,"With all the buzz surrounding eco-friendly living these day, you may wonder where to start. But reducing you impact on the planet can be simple, and every action does make a difference. Want even more incentive to change? Most green actions will save you money, limit waste, enhance your health and even increase your overall physical activity-all while benefiting the planet. Here are 30 daily tips to get you started."
I am not sure what being eco-friendly has to do with diet, exercising, and losing weight but we will all find out together. If this means I will become a vegetarian in 30 days then this isn't going to work for me. We will see.
Here is there tip for April 1st:
RECYCLE. Most people can recycle more than they do. Paper, magazines, cardboard, cereal boxes, glass, aluminum foil, cans and even grocery bags should go in your bin, not the trash.
Okay nothing here about dieting.

TIP OF THE DAY - WEDNESDAY

IT'S SPRING!!! Enjoy this season's freshest picks; asparagus, bananas, beets, berries, figs, green beans, kiwi, mangoes, peas, peppers and pineapple.
This tip makes it sound like gardens are being harvested. Here in Klamath Falls we will be lucky to even have our gardens planted by the end of July. I do love bananas and they are great to eat year round and they are rich in potassium.

TIP OF THE DAY - MONDAY

EAT 4-6 SERVINGS OF VEGETABLES DAILY. High in nutrients and low in calories, veggies can help prevent diabetes, stroke, heart disease and more. One serving is equal to 1/2 cup.
If you read this as 4-6 dishes of veggies every day, it might seam impossible, but if you think of it as just 2-3 cups of veggies throughout the day it isn't so much. I am going to start measuring out 2-3 cups of veggies in the morning and if I get the munchies then maybe I will eat veggies or use the same thinking with fruits. This will make it easier to eat all the recommended amounts of fruits and will help me get the correct number of calories and will help me see that I eat the right foods as snacks.

Love ya Mom!

Ya know what - Maybe it's time to stop doing just weigh-ins. You might be building more muscle then you think. Take measurements and track those as well. Even if the weight isn't going down - you know you are healthier and happier. You can't quit - it's habit now and you'd be lost with out exercising and doing everything you've done for over a year. Love ya mom!

TIP OF THE DAY - SUNDAY

WATCH YOUR PORTIONS. While big portions might keep your wallet full, they'll also add to your waistline. Split large entrees with a friend and just say no to supersizing.
That is a fancy tip for eat small portions. One easy way to fool yourself into thinking you are eating more, is to use a smaller plate or bowl.

TIP OF THE DAY - SATURDAY

SWEETEN WITHOUT SUGAR. Sugar and corn syrup add calories to foods, but have no nutritional value. Buy syrup-and sugar free varieties of fruit spread, applesauce, juice, and canned fruits. After all, fruit is naturally sweet.
This goes with yesterday's tip. It will soon be nice enough for sugar free, but fruit filled shakes and smoothies. I LOVE BOTH.

TIP OF THE DAY - FRIDAY

ENJOY 2-4 SERVINGS OF FRUIT EACH DAY. Fruits are rich in nutrients, fiber, phytochemicals, and antioxidants, which all help prevent disease. One serving is equal to 1/2 cup.
I love peaches, apples, and bananas and I love them mixed in smoothies. I can't wait till the weather is good enough to drag out my smoothie maker as start them up again. Of course a peach or banana shake would probably taste good too, just remember to use diet ice cream and skim milk and not much of either.

TIP OF THE DAY - THURSDAY

DON'T GIVE UP!!!!
Okay this one is just for me. I have been on a back slide for over a month now and I am ready to quit. I just don't care anymore. BIG DEAL SO WHAT WHO CARES...keeps going through my mind. Yes I lost 85 pounds last year, again big deal so what who cares. I had lost 5 pounds in January and the first week or two of February but since then I have been slowly putting weight back on. I am still exercising at least 5 days a week, still drinking 10 glasses of water a day and still watching my calories but nothing is stopping the weight from coming back on. The only change is that I have been drinking diet caffeine free soda but not even tons of it so what is going on. I am going to keep going till Monday and then I will decide but if I am up again which would put me up 5 pounds in 6 weeks then I am going to just say,
"NO MORE, I GIVE UP" so we will just wait and see. I will probably go till Thursday since that is April 1st. But I want you all to know that you don't have to quit, keep going you are all doing great.

TIP OF THE DAY - WEDNESDAY

CHEW ON SCHEDULE. Too much time between meals can drop your energy levels, decrease your metabolism and result in overeating. Space your meals throughout the day and eat healthy snacks in between.
This is a good tip, especially if you are planning on eating out. I know for me if I am going out to dinner and because we don't eat out often I tend to skip a meal and both snacks so I can have extra calories for dinner. What ends up happening is that I am so hungry that I over eat at that last meal and I am sick afterwards. Not worth it.

TIP OF THE DAY - TUESDAY

USE YOUR SCALE AS A FRIEND, DON'T LET THE SCALE USE YOU. By this I just mean don't go nuts every time you step on the scale. Some people say weigh yourself just once a week and that might be good advice. I stepped on the scale today and I am up 10 pounds and I was ready to give up. Rather than going nuts, (for too long) I thought about it and know that the grandchildren have been playing on it and that the poor scale has been all over the bathroom and with more than one person on it at a time as well as used as a stool on a stool by by Jillian so I am sure that the scale just need some quiet time. I will just ignore it for the rest of the week and check with it on Monday. Other than drinking too much soda, sugar free of course and not drinking enough water I am doing what I am suppose to be doing and the scale is just one way of measuring my progress. So use the scale but use it wisely.

TIP OF THE DAY - MONDAY

CUT THE FAT. Reduced-fat varieties of your favorite foods, (skim milk, low fat yogurt, etc will help you consume fewer calories and watch your waistline. Only 30% of your calories should come from fat-that's 45-65 grams daily.
Well this is just common sense.

TIP OF THE DAY - SUNDAY

KEEP A FOOD JOURNAL...Before you can improve your diet, you have to know where you stand. Record everything you eat and drink for five days and use these tips to improve your diet a little bit each day.
This is so important for me. I know that if I have to write it down and I am honest I will be more careful about just what goes into my mouth.

TIP OF THE DAY - SATURDAY

CONSUME 5-6.5 OUNCES OF PROTEIN DAILY. Examples include half a chicken breast, 1 regular can of tuna, 1 Tablespoon peanut butter, 1 egg, AND 1/2 cup cooked beans.
Does that mean you have to eat all this to get to your 5-6 1/2 ounces of protein? That sounds like a lot of food. Maybe not. I know I skipped my dinner and one snack last night but I am sure I made up for the calories not eaten at a Twilight/New Moon party later. Not lots of junk food but probably more than I needed and definitely more than I have been use to. I had better watch myself the next couple of days.
I hope you all enjoy your weekend and spring break for many.

TIP OF THE DAY - FRIDAY

SWEETEN WITHOUT SUGAR. Sugar and corn syrup add calories to foods, but have no nutritional value. Buy syrup and sugar free varieties of fruit spreads, applesauce, juice, and canned fruits. After all, fruit is naturally sweet.
It has taken me over a year but I don't buy anything that has sugar if there is a sugar free match. I will admit it took a few tastings to get used to sugar free pancake syrup, but it isn't bad once you get used to it. So when you go shopping make sure you look for the sugar free labels.

TIP OF THE DAY - THURSDAY

MODIFY YOUR RECIPES. Keep the traditions and boost the nutrition by making substitutions; whole grain flour, less salt, heart-healthy fats, half the sugar, and beans instead of meat. Your taste buds won't know the difference.
I have been doing all these things for a year now and for the first year it really helped me lose the weight. I am not sure what I am going to do to get my body to start losing again, but I do enjoy following these suggestions.

TIP OF THE DAY - WEDNESDAY

PROTECT YOUR BONES WITH CALCIUM. Aim for 3 servings of calcium-rich foods daily, such as 1 cup milk, 1 cup yogurt and 1-2 ounces of cheese. Non dairy alternatives that are fortified with calcium also make good choices.
I love cold milk, but now that I am watching calories I drink skim milk and only on my oatmeal. I have a hard time getting enough of the good calories every day which is probably why I am not losing any weight this year.

TIP OF THE DAY - TUESDAY

SWAP WHOLE FOR WHITE-GRAINS THAT IS. White flours, breads, rice, and pasta are highly processed and low in nutrients. Whole grain varieties are packed with nutrients, fiber and staying power.
We are strictly whole grains now, even in baking and I don't think anyone can tell the difference.

600th POST -- TIP OF THE DAY - MONDAY

LIVE BY THE 80/20 RULE. Eating nutritious foods 80% of the time and "fun foods 20% of the time is a healthy goal. Like all things in life, a healthy diet is about balance and moderation.
This is a great rule and I have been living by it for the past 4 months. I must be anorexic because I thought it was 80% junk "fun" foods and 20% nutritious foods which explains why I am only down 3 pounds this year. I have to do better.

TIP OF THE DAY - SUNDAY

MONITOR YOUR SODIUM INTAKE. Less than 2300 mg each day is ideal-that's about 1 teaspoon of salt. Look for salt-free and reduced sodium versions of canned and frozen foods.
This is so important and yet harder than you would think. Salt seems to be in EVERY THING. I have gotten into the habit of using half the salt a recipe calls for and NEVER salt food that I am cooking. Calvin salts everything anyway so that is more than enough. If you use salt free and reduced sodium you will find that it won't change the taste of the food and you won't miss it. Try Mrs Dash salt free spices. I love them.

TIP OF THE DAY - SATURDAY

SLOW DOWN...Savoring your food in a calm environment helps you tun-in to your body's signals. You're less likely to overeat and experience problems like acid reflux when you take your time to really enjoy the moment.
I agree with this and sometime if I eat too fast I don't even remember eating or what I just ate tastes like. It is said that you should never eat in front of the TV, but should eat in the kitchen at the dinner table. This just does not work for me. I tend to eat more if I eat in the kitchen, so I fix my plate and then go into the front room. If I am watching something on TV it keeps me away from the food.
I think you just need to find what works for you and then stick with it.

TIP OF THE DAY - FRIDAY

TO BUSY TO COOK HEALTHFULLY? To save time, use your crock pot, cook and freeze large batches of food, buy pre-cut or pre-cooked ingredients, and keep an organized grocery list.
I use the crock pot all the time and love it. I do not like to freeze meals, I just don't think they taste as good, so when I fix something in the crock pot we it for a week and then throw the last little bit out.
When I was in Eugene waiting for the arrival of Jonathan, and well worth the wait, I noticed that Daniel and Laurie sat down and made out a menu for the week. Then then took stock of the ingredients they needed and made a shopping list from the menus. They then went to the store and bought those items. Saving time and money and we all knew, "What's for dinner?" I was very impressed and would like to try that.

TIP OF THE DAY - THURSDAY

IF YOU EAT IT...WRITE IT DOWN. The easiest way for me to know what I am eating is to write it down. It is also the best way to know just what you are eating and where your calories are going. My problem is not in eating just 1200 calories a day, but to eat 1200 good, healthy calories. Here is an experiment for you to try:
Try writing down everything that goes into your mouth for 3 days and then look closely at what you ate. Are you getting the calcium, fiber, that you should and what about your sodium, cholesterol intake, and don't forget to see how much sugar you ate. Did you drink 8-10 glasses of water each day too?
Once you looked over what you ate, you will have a better idea of where you can change your eating habits. That is assuming you need to change your eating habits.

TIP OF THE DAY - WEDNESDAY

WATCH YOUR PORTIONS...while big portions might keep your wallet full, they'll also add to your waistline. Split large entrees with a friend and just say no to super sizing.
I will just say that I need to be a whole lot better about measuring my portions.

TIP OF THE DAY-TUESDAY

DRINK WATER. It's the only beverage your body really needs and craves. Gradually replace soda, flavored coffees, sugary drinks and other high-calorie liquids with water. Aim for 8-12 cups a day.
I gained 1 1/2 pounds last week while in Eugene and I think it is because I drank very little water each day. I love water and I have learned while dieting that many times when I think I am hungry, I am really just thirsty and a drink of water is very satisfying.

TIP OF THE DAY-MONDAY

EAT BREAKFAST. It boosts your energy, metabolism and mental focus. Plus, breakfast eaters consume fewer calories throughout the day than those people who skip breakfast.
I love this tip. I just wish breakfast wasn't so fattening and bad for me. I would eat breakfast 3 times a day if possible. To me there is not greater meal than hash brown potatoes, sausage, toast, and eggs. But eating wisely would be eating oatmeal or special k cereal, juice and maybe 1 slice of toast.
I know I feel better and get more accomplished during the day if I start my day with a good breakfast.

SPECIAL THANKS TO ELIZABETH

THANKS FOR DOING THE BLOG FOR A WEEK. I did not have internet service while I was in Eugene so I asked Elizabeth to do it for me while I was gone. She did a great job and I know how busy she is with work, school for her as well as the kids, gymnastics, wrestling, church and husband so Thanks so much. YOU DID A GREAT JOB...

BACK IN KLAMATH FALLS

IT IS GREAT TO BE HOME...but not for the reasons you might think. I am of course glad to see Calvin, except I got home at 10:00 PM last night and he left for 3 days at 7 this morning, but it was good to see him. I have a stupid mental block of my own making that when I am gone I don't have to do any exercise or eat right and being in Eugene for 9 days I was more than a little lazy. Instead of drinking 10 glasses of water a day I probably drank 3, instead of exercising, I did nothing, and instead of watching what I ate, I just enjoyed Laurie, then her mother's good cooking. I even ate a big ole slice of cheese pizza. Needless to say I am up a pound and a half. But I will start getting back to basics NOW. NOT BECAUSE I WANT TO BUT BECAUSE I HAVE TO. Please let me know how you did for the last week of February and the first week of March.

...and The Biggest Loser is... LAURIE!

Well, today Laurie is the "biggest loser". She lost several baby pounds this morning.


NAME: Jonathan Simmons

DATE: March 5, 2010

TIME: 10:55 AM PST

WEIGHT: 8 1/2 pounds

LENGTH: 20 1/2 inches

Mom, Dad, and Baby are doing well. Grandma is antsy to go see the baby, but is loving her time with Emme, Calvin, and Leona. She is meeting Joleane at the park shortly to see Logan and Taylor.

Pictures to follow at some point...

TIP OF THE DAY - SUNDAY

Sorry - almost forgot today. It's a good thing mom is back tomorrow.

I Eat Healthy, but I'm Overweight. What Mistakes Could I Be Making without Realizing It?

• Skipping meals. Many healthy eaters "diet by day and binge by night."


• Don't "graze" yourself fat. You can easily munch 600 calories of pretzels or cereal without realizing it.


• Eating pasta like crazy. A serving of pasta is 1 cup, but some people routinely eat 4 cups.


• Eating super-size bagels of 400 to 500 calories for snacks.


• Ignoring "Serving Size" on the Nutrition Facts panel.


• Snacking on bowls of nuts. Nuts are healthy but dense with calories. Put those bowls away, and use nuts as a garnish instead of a snack.


• thinking all energy bars and fruit smoothies are low-cal.

TIP OF THE DAY - SATURDAY

How Can I Control a Raging Sweet Tooth?

• Once in a while, have a lean, mean salad for lunch or dinner, and save the meal's calories for a full dessert.


• If your family thinks they need a very sweet treat every night, try to strike a balance between offering healthy choices but allowing them some "free will." Compromise with low-fat ice cream and fruit, or sometimes just fruit with a dollop of whipped cream.


• Try 2 weeks without sweets. It's amazing how your cravings vanish.


• Eat more fruit. A person who gets enough fruit in his diet doesn't have a raging sweet tooth.


• Eat your sweets, just eat them smart! Carve out about 150 calories per day for your favorite sweet. That amounts to about an ounce of chocolate, half a modest slice of cake, or 1/2 cup of regular ice cream.


• Try these smart little sweets: sugar-free hot cocoa, frozen red grapes, fudgsicles, sugar-free gum, Nutri-Grain chocolate fudge twists, Tootsie Rolls, and hard candy.

TIP OF THE DAY - FRIDAY

How Can I Conquer My Downfall: Bingeing at Night?

• Eat breakfast, lunch, and dinner. The large majority of people who struggle with night eating are those who skip meals or don't eat balanced meals during the day. This is a major setup for overeating at night.
• Eat your evening meal in the kitchen or dining room, sitting down at the table.
• Drink cold unsweetened raspberry tea. It tastes great and keeps your mouth busy.
• Change your nighttime schedule. It will take effort, but it will pay off. You need something that will occupy your mind and hands.
• If you're eating at night due to emotions, you need to focus on getting in touch with what's going on and taking care of yourself in a way that really works.
• Find a nonfood method of coping with your stress.
• Put a sign on the kitchen and refrigerator doors: "Closed after Dinner."
• Brush your teeth right after dinner to remind you: No more food.
• Eat without engaging in any other simultaneous activity. No reading, watching TV, or sitting at the computer.
• Eating late at night won't itself cause weight gain. It's how many calories—not when you eat them—that counts.

TIP OF THE DAY - THURSDAY

Are there Any Easy Tricks to Help Me Cut Calories?

• Eating out? Halve it, and bag the rest. A typical restaurant entree has 1,000 to 2,000 calories, not even counting the bread, appetizer, beverage, and dessert.
• When dining out, make it automatic: Order one dessert to share.
• Use a salad plate instead of a dinner plate.
• See what you eat. Plate your food instead of eating out of the jar or bag.
• Eat the low-cal items on your plate first, then graduate. Start with salads, veggies, and broth soups, and eat meats and starches last. By the time you get to them, you'll be full enough to be content with smaller portions of the high-calorie choices.
• Instead of whole milk, switch to 1 percent. If you drink one 8-oz glass a day, you'll lose 5 lb in a year.
• Juice has as many calories, ounce for ounce, as soda. Set a limit of one 8-oz glass of fruit juice a day.
• Dilute juice with water.
• Get calories from foods you chew, not beverages. Have fresh fruit instead of fruit juice.
• Keep a food journal. It really works wonders.
• Follow the Chinese saying: "Eat until you are eight-tenths full."
• Use mustard instead of mayo.
• Eat more soup. The non-creamy ones are filling but low-cal.
• Cut back on or cut out caloric drinks such as soda, sweet tea, lemonade, etc. People have lost weight by making just this one change. If you have a 20-oz bottle of Coca-Cola every day, switch to Diet Coke. You should lose 25 lb in a year.
• Take your lunch to work.
• Sit when you eat.
• Have mostly veggies for lunch.
• Eat at home.

TIP OF THE DAY - WEDNESDAY

Happy Birthday Chelsea. Have a great day and enjoy being 19!

What Can I Eat for a Healthy Low-Cal Dinner if I Don't Want to Cook?

• Mix up a smoothie, 1-cup skim milk, 1-cup frozen strawberries, 1- cup nonfat vanilla yogurt, ½ banana, add 2 tablespoons wheat germ, and blend until smooth.
• The smallest fast-food burger (with mustard and ketchup, not mayo) and a no-cal beverage. Then at home, have an apple or baby carrots.
• Make a peanut butter and jelly sandwich on two slices of whole-wheat bread with two level tablespoons peanut butter, and 1-tablespoon low-sugar strawberry preserves, with ½-cup baby carrots, and an 8-ounce glass of 1 percent milk.
• Microwave precooked chicken strips and frozen broccoli then top with 2 teaspoons Parmesan cheese
• Bring home rotisserie chicken and prepare 5 ounces roasted skinless chicken breast, add 1 tablespoons barbecue sauce, on ½ whole-wheat pita, and 1-cup microwavable brussels sprouts, 1 teaspoon olive oil, add an 8 ounce glass of 1 percent milk.
• A healthy frozen entree with a salad and a glass of 1 percent milk.
• Scramble three eggs in a nonstick skillet, without butter, add 2 tablespoons reduced-fat shredded cheddar cheese; you may have one slice of whole-wheat toast, with one tablespoons butter, include ½ grapefruit
• A bag of frozen vegetables heated in the microwave, topped with 2 tablespoons of Parmesan cheese and 2 tablespoons of chopped nuts.
• Pre-bagged salad topped with canned tuna, grape tomatoes, shredded reduced-fat cheese, and low-cal Italian dressing.
• Keep lean sandwich fixings on hand: whole wheat bread, sliced turkey, reduced-fat cheese, tomatoes, etc
• Heat up a can of good soup.
• Cereal, fruit, and fat-free milk makes a good meal anytime.
• Try a veggie sandwich from Subway.
• Serve up one cup nonfat or 1 percent cottage cheese, 2 tbsp wheat germ, 2 tbsp chopped walnuts or almonds, and 1 cup berries.
• Tuna, crackers and vegetable soup: 6 ounce can of light tuna packed in water, drained, 1-tablespoon reduced-fat mayo, 7 reduced fat Triscuit crackers, 1-cup Healthy Choice Country Vegetable soup.
  

TIP OF THE DAY - TUESDAY

Happy Birthday Liisa!

How Can I Eat More Veggies?

• Have a V8 or tomato juice instead of a Diet Coke at 3 pm.
• Doctor your veggies to make them delicious: Dribble maple syrup over carrots, and sprinkle chopped nuts on green beans.
• Mix three different cans of beans and some diet Italian dressing. Eat this three-bean salad all week.
• Don't forget that vegetable soup counts as a vegetable.
• Rediscover the sweet potato.
• Use pre-bagged baby spinach everywhere: as "lettuce" in sandwiches, heated in soups, wilted in hot pasta, and added to salads.
• Spend the extra few dollars to buy vegetables that are already washed and cut up.
• Really hate veggies? Relax. If you love fruits, eat plenty of them; they are just as healthy (especially colorful ones such as oranges, mangoes, and melons).
• Keep seven bags of your favorite frozen vegetables on hand. Mix any combination, microwave, and top with your favorite low-fat dressing. Enjoy 3 to 4 cups a day. Makes a great quick dinner.

TIP OF THE DAY - MONDAY

I'm filling in for mom while she is in Eugene helping Daniel and Laurie. I'll try my best to keep up with her standards.

March 1st. What better time to step it up then now. It's a new month, Spring is right around the corner, followed by summer.

Spring is a great time to add more salads to your diet. Of course salads are great all year round, but with longer days and warmer weather they can become more of a meal and help with your weight loss.

When making a salad try to incorporate every color of the rainbow - tomatoes, carrots, yellow peppers, cucumbers, beets, and hearts of palm are just some of the vegetables you can enjoy. Other fun things to add to a salad are sesame seeds, olives, low-fat cheeses, avocado, beans, lean proteins, slivered almonds, and sprouts.

Once you have created your beautiful salad don't make it unhealthy by pouring fatty dressing all over it. Use low fat dressing and measure it out or keep the dressing on the side and just dip your fork in the dressing and then into your food.