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.