Gained a pound

Yep it's true. Dang it!! Oh well. I am still running 4 days a week getting ready for the half marathon and I did my fastest three miles the other day which was 28 minutes and 6 seconds. My clothes fit better, I just wish I had a little more will power to stay away from that Old Bryce Town Ice Cream! Maybe next week will be better. My miles just keep going up every week now to get ready so we shall see?!?!

Little by Little

I know I have not updated for a long time. This has been a long road, and might I add I hate to walk this road. Since January when I first started I have lost a total of 20 pds. I am very excited about this. I still have 18 to go. I am on my way though, I finally had to get serious about it and quit starting and stopping. I can't wait for the day that I can eat something that I want to again. I will try to update a little more often. Hopefully this road ends soon. Like in the next six weeks. We'll see ya next week.

6 pounds total!

Okay so I am at the 3 week mark and I have consistently lost 2 pounds a week for a total of 6 pounds. I am so happy. I am on my way. I have been running 3 miles 5 or 6 days a week and now I am going to modify that a little bit to start training for the Bryce Canyon Half Marathon. Easier said than done. I have to go 4 miles tomorrow so we shall see. After a few weeks we shall see if I can handle the training schedule. Either way I am hopefully going to continue the weight loss. See you all next week.

Okay, so I was reading comments on my last update and was in a hurry and before I realized what I was doing I wrote my weekly update as a comment on my last post so please see my comment on that post if you are interested in how I did this last week.....see you next week!

Okay so here is where I stand if any of you are still out there. After my little Porsha was born 13 1/2 months ago I was gung ho. After losing what you lose just after the baby is born, which for me never seems to be much I had 20 pounds still to lose to get down to what I was before pregnancy but I set my goal much higher and lost 40 pounds. I got within 5 pounds of my high school weight. Great huh! I thought so too until winter came and I had back surgery and enjoyed cooking way too much. So now I have put 20 pounds back on. I am thinking this weight is a very comfortable weight for my body cause is seems to find it's way back there so often. Well I am not going to let that happen and my goal is to lose 30 pounds by July! I know I can do it. (Mind over matter, mind over matter......). I am a little frustrated though because for the last 10 years after my babies were this old it was time to get pregnant again, so instead of still trying to watch my weight I would have been enjoying life (or food I should say) again. Since those baby days are definitely over, times ten, I can't let myself think that. I have to get that mindset out of my system and make things happen. So anyway. That is where I stand and I will try to post every Friday how I am doing since that is they day I officially weigh in every week. (And I go off my diet on Friday afternoons and don't start again until Monday mornings. I don't just go all out on the weekends, I just allow myself dessert after dinner on those nights. May not sound like much but it gets me through the week. So see you in 8 days!

I did it!!!

Well my fellow dieters I have reached my weight loss goal of 30 pounds!!!! i actually reached it about two weeks ago but have waited to post cause I wanted to take some pictures. I still have no pictures but I will try to get some by next week and post them. But just wanted to let you all know and to keep you motivated because you can do it!!

How Is Everyone Doing?

Just wondering how everyone is doing. I am okay and have been doing good with my workouts. My back is giving me a lot of problems and I will be visiting the doctor in SLC within the next few weeks. I hope everyone is great and reaching their goals.

Eat for Energy: 3 Smart Strategies for Fueling Your Workout

Pre-Workout
If your last meal was more than five hours ago, have a 100- to 200-calorie snack 30 minutes before your workout. Liquids digest faster, so try milk, juice, Gatorade, or half a smoothie (keep it low-cal by choosing plain, low-fat yogurt and fruit and skipping syrups, powders, and other additions).
Mid-Workout
You need a snack during your workout only when you're hustling for more than 90 minutes. Your best bet? A 100-calorie carb boost, like a handful of jelly beans or a sports gel such as Gu.
Post-Workout
Ideally, reach for a snack that combines carbs and protein to aid recovery. Second best: carbs with fiber (like fruit). If your next meal is less than three hours away, be sure your snack is under 200 calories; try an energy bar with at least 3 grams of filling fiber, half a bagel with peanut butter, or low-fat chocolate milk.

Article taken from FITNESS, for more info click here

Fix Your Worst Diet Habits

Ask yourself, is it worth the guilt?
By Joy Bauer
When it comes to food, the wrong habits can be disastrous. Here's how to help yourself eat better and have more energy.

Bad habit: Skipping meals
Letting yourself get too hungry is one of the worst things you can do if you're trying to lose weight. When you finally do eat, you're likely to gobble down too much. It's also much harder to make good choices if you're ravenous.
Fix it: Eat breakfast and then refuel every four to five hours. If you rarely stop once your day begins, plan what you'll eat. Consider easy options like microwaveable healthy meals, low-fat cottage cheese and fruit, or a high-fiber nutrition bar and a container of nonfat Greek yogurt. The healthy carbs and lean protein will provide long-lasting energy.

Bad habit: Eating out all the time
Restaurants are a caloric minefield. Portion sizes can be huge, and chefs often have a heavy hand with salt, fat, and sugar.
Fix it: If you can't cook at home, limit the damage. Avoid alcohol, which contains empty calories and loosens inhibitions, making it tougher to order wisely. Stick with water or have a glass of wine or a light beer if you really want a drink. Tell the waiter not to bring the bread basket, and order a salad instead. This will help curb your appetite. Ask for olive oil and vinegar on the side and go light on the oil. Next, pick a lean protein entrée, such as fish or chicken, and choose preparation methods that use little fat, such as poaching, grilling, or broiling.

Bad habit: Using food as comfort
Most people who struggle with their weight use food to help them deal with negative emotions or stress. When the food is all gone, the problem is still there, and it's been compounded by guilt over having eaten too much.
Fix it: Try labeling your feelings ("I'm sad, not hungry"), and remind yourself that eating won't solve things. Visualize how you'll feel after eating, and ask yourself if it's worth it. Then choose an alternative activity, such as calling a friend, taking a walk, or reading. Over time, these activities, not food, will be the first things you think of when you need a pick-me-up.

Bad habit: Eating when you're not hungry
Snacking even though you are full makes the pounds add up.
Fix it: The next time you're about to pop something into your mouth, assess your hunger level. If you're not truly hungry, don't eat. If you're a little peckish, allow yourself to get a bit hungrier. When you do sit down to eat, adhere to the Japanese saying hara hachi bu, which means "eat until you are 80 percent full." Chances are that in 15 to 20 minutes, you'll be perfectly satisfied.

Update!

well I don't really know where I was when I posted last. So I will just update with the last week. I lost 3 pounds. I am still working out everyday and eating good for the most part. I have a few weekend slip ups here and there. I have lost a total of 23 pounds so far. I will keep chugging a long until I reach my goal.

Weekly Update

I'm still holding steady and have been exercising faithfully.
I hope everyone else is doing great and achieving their goals.
The weather is getting so nice, with that comes busy schedules (at least for me).
I look forward to hearing every one's update.

Rethink Your Habits One Step At A Time

I am a big believer in the power of small victories! The best way to get healthier and more fit is to take baby steps, and open the door to good habits a few at a time.

When you try to overhaul your entire lifestyle overnight, it's easy to burn out. But when you start with one small change and put your energy into making it a habit, the chances are a lot better that it will stick! Did you know that it takes about three weeks to change a habit? If you can take a small, achievable step and make it a regular part of your life for three weeks, you should be able to stick to it permanently.

If you're feeling a bit overwhelmed by the number of changes you want to make in your life, or if you're not sure how to get started, try this: Make a list of the changes you'd like to make, big and small. Include anything you can think of. Now go over the list and pick out one change to start with. Make it something that you feel is achievable at this stage of your life. For example, you may not be able to make over your entire diet, but maybe you can fit in one more vegetable each day in place of a less healthy food. Or you may not have time to join an aerobics class, but maybe you can start taking a walk most nights after dinner. Pick something you think you can accomplish, and put your energy into making it happen! You'll be so happy when you can check this item off of your list.

Once you feel confident that you've accomplished this small change, add another item from your list to your efforts. And don't forget to keep track of the changes you've already made! Nothing is more inspiring than knowing that you can and have accomplished changes in your life. Be proud along this journey!

For more information click here

Okay so I have finally started my treadmill again. I have gained a little or maybe a little more than a little over the winter. For the next two weeks I won't be watching what I eat though. That won't start until the 16th of March. Then I will be getting serious!

Happy Weight

Hi Everyone! I have been plugging along, I went out of town with my mom for three days and have been busy finishing up my home improvement projects. My back has been hurting VERY BADLY this week and I have had to take a few days off from working out. I plan on starting my normal schedule again on Monday.

I found this article of "Finding Your Happy Weight" and thought you might find in interesting. To view the article click here

I hope everyone is doing good and I look forward to hearing about your progress.

Still here

I haven't been doing so hot. I gained a few back and then lost them so I am still at the 13 pd mark. I swear I am going to do better though. I still have 25 to go.

update

The last two weeks have been busy for me so my diet has been a little up and down. I have lost and gained pounds. The total when it was all said and done for the last two weeks ended up with 3.5 pounds. Still a loss but a little disappointed in myself. I am hitting it hard again this week and trying hard. I only have 12 more pounds to meet my goal. But I have been on this diet for over 1 and a half months and it gets a little tiring sometimes. But I feel refreshed. I am going to Vegas for the race this weekend I only hope I can be good then so I don't spoil all my hard work I plan on putting in this week.

How to Trim Your Own Bangs

By Jenny Bailly

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Personal note: I figured it was time for some fun beauty advice. I had to laugh when I came across this article because not more than two or three hours ago I was complaining to Tyson how I just cut my own bangs and I ruined them.
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Many hairstylists offer free bang trims. But if yours doesn't (or if you just don't have time for monthly visits), you can take matters into your own hands. All you need is a pair of sharp scissors (try Tweezerman Stainless 2000 51/2 trimming shears, $25), a mirror, and a few minutes, with no distractions. Only cut bangs dry—"Hair is longer when it's wet, so you run the risk of going too short," says hairstylist Patrick Melville, of the Patrick Melville Salon in New York City—and hold them taut between your index and middle fingers as you trim in small sections, from one temple to the other. Go slowly, in little increments, because "if you take off too much in that first snip," says Patrick, "you're doomed" (or at least sentenced to an awkward grow-out period). Don't go shorter than the bridge of your nose—once you release the bangs, they'll jump up as much

Five Things You'd Never Think Would Make You Fat (But Guess What?)

By Elizabeth Svoboda

Food and exercise aren't the whole diet story. A slew of stealthy, often surprising weight gain culprits could be causing the scale to creep upward.

Carb-free liquor. An increasing number of purveyors of everything alcoholic, from wine to beer to vodka, are trying to surf the low-carb wave. But alcohol has never been a carbohydrate, so carb-free defines all hard liquor. Most beer and wine contain some sugar (a.k.a. carbohydrates). Makers of the low-carb versions have tried to minimize sugar content, but they've not invented a diet drink: A five-ounce glass of the new low-carb One.9 Merlot has 125 calories, and typical red wine weighs in at 105. The solution: Let "low calories," not "low carbs," be your principal dieting mantra.

Depo-Provera. The birth control shot may be convenient, but it delivers a high dose of progesterone, which can cause appetite to increase. Seventy percent of women who use it gain weight, with nearly half gaining more than five pounds after a year. The solution: Consider lower-dose possibilities. The Pill may get a bad rap for causing weight gain, but in a review published earlier this year researchers found no correlation between oral contraceptives and added pounds. Another low-dose option is the Ortho Evra patch.

Artificial sweeteners. A recent Purdue University study compared two sets of rats: those fed liquid spiked with saccharin, others fed liquid sweetened with natural sugar. When both groups were later given a sugary snack, the rats accustomed to artificial sweeteners ate more. "Our bodies have ways of judging how many calories a food has from how it tastes, and artificial sweeteners may mess up that natural regulating process," says Susan Swithers, PhD, associate professor of psychological sciences at Purdue and one of the study's lead authors. The solution: "We're not suggesting you give up your diet soda at this point," Swithers says. But if you consume artificially sweetened products, pay extra attention to the calorie count of everything you eat, especially snacks with real sugar.

Missing meals. Research shows that people who eat breakfast are less likely to be overweight, and that morning meals seem to help those who've lost weight keep it off. It's not just breakfast, either: Denise Bruner, MD, obesity specialist and former president of the American Society of Bariatric Physicians, says that skipping meals of any kind results in a "tremendous bout of compensatory hunger." The solution: Eat small meals throughout the day. A steady nutrient intake will keep your blood sugar relatively constant, helping prevent out-of-control binges.

Dining out. Super Size Me gave fast food a bad name, but restaurant portions can be just as oversize as a McDonald's meal. An order of chicken Parmesan and pasta at Ruby Tuesday, for example, tops out at 1,466 calories—more than a Big Mac, large fries, and a Coke combined. The solution: Eating out is fine, as long as you don't use it as a frequent license to indulge. Choose your entrees wisely, and find restaurants that serve smaller portions or doggie bag half your meal.

For more information on this article, please click here

Good Week

Hi Everyone, I have been super busy as usual. It seems to go in spurts with me, I'll have lots of free time and then all of the sudden I cannot find enough hours in the day to do everything. When the season starts our lives get crazy because of the motel. I am doing good with my goals and am absolutely loving my workout program. I lost two pounds for once, I am still about 4 pounds away from feeling my best. I hope everyone is doing great and having a wonderful week.

6 Good Reasons To Walk For Your Health!

1. It's an easy way to a healthier you. Brisk walking lowers the risk of heart disease and type 2 diabetes in women, according to research published in the Journal of the American Medical Association. So in addition to strengthening your calves, hamstrings, arms (your entire body, really) walking can help prevent disease and illness. The bottom line: It does a body good.

2. You'll stick to it. Experts call it adherence. Others call it dedication. According to the American College of Sports Medicine, people tend to stick to a walking program better on a long-term basis than to other exercise activities. After all, you can do it anywhere -- with no equipment required.

3. It's a no pain, all gain proposition. Your body will thank you for choosing such a stress-free exercise method with low risk of injury. The impact of running on your joints is about three times your body weight, while walking is only about 1.3 times your body weight. "Lower impact means there's less risk that you'll have sore muscles, aching joints and repetitive stress injuries," explains Dr. Bach.

4. Both social butterflies and soul searchers enjoy it. There's no better way to catch up on gossip, brainstorm business plans or mull over an idea with a friend. Instead of meeting for a sit-down lunch, take a stroll. Or if you're in desperate need of some alone time, walking is also a great way to relax, reflect and re-energize after a long day or before the start of a busy one.

5. It's an excuse-proof workout. Walking is cheap and easy. No gym membership or expensive equipment required. Bad weather? Head to a mall -- some cities are extending hours so walkers can stride (and window shop) before stores open.

6. You can walk your way to the Fountain of Youth. A new study from the American Academy of Neurology reports that walking can keep your mind sharp as you age. Researchers tested the cognitive abilities of 5,925 women ages 65 and older, and then tested them again six to eight years later. Their finding: women who walked an average of 18 miles a week had the least cognitive decline. Women who said they walked the least -- just half a mile a week -- showed the greatest decline.

For more information on this article, taken from lhj.com, click here

Hooray!

Wow, I thought I would be the last to post because I'm late doing so. Where is everyone? Anyway, this was a pretty good week for me. Yes, it could have been better but, I'm not going to complain. I lost 3.5 lbs. By the way, this is following an extremely bad week last week where I lost absolutely nothing - in fact, I may have gained about 0.5. (It was one of the little monthly visitor weeks and it didn't treat me kindly.) So, cheers to a better week this week and hopefully a good week to come. Also, I almost forgot - I also took my measurements this week and found that I am definetly loosing inches. My waist is down 3 inches from when I started - I'm excited!

Eat Right and Feel Gorgeous

I'm sure you've heard the saying, "You are what you eat." Well, forget about weight for a minute — this saying is true when it comes to your looks too! Certain foods help your body feel great — and luckily, the same foods that keep you healthy and fit also help keep you looking your best. We can thank Mother Nature for that!

Incorporate these miracle foods into your diet, and you'll notice the difference in your appearance right away! All of these foods are also perfect for a healthy, low-fat diet:

Citrus fruits help your body form collagen, which is essential to keep skin looking young and smooth!

Tomatoes are rich in vitamins A and C and potassium — all of which help give skin a radiant glow!

Garlic is said to combat wrinkles and help restore tissue. It's like a natural anti-wrinkle cream!

Dairy foods — like skim milk, low-fat yogurt, and low-fat cheese — help keep your bones and teeth strong, and your smile bright!

Sweet potatoes are packed with vitamin A, which promotes clear, smooth skin!

Remember: Good looks are about much more than being thin or having expensive makeup, hair, and clothes. Enrich your looks by being smart about food, and get that beautiful glow naturally!

Info taken from Denise Austin's daily email, for more info click here

5 Foods For Healthier Skin

1. Fish: Fatty fish like salmon, tilapia, and cod are rich in omega-3 fatty acids. And that's a good thing, because our bodies cannot produce those essential lipids naturally. By adding omega-3s to your diet, though, you can bolster your skin barrier - that is, the layer of lipids that holds onto moisture and keeps irritants out.
There is even evidence that the skin-strengthening effects of omega-3s can improve chronic skin conditions like rosacea and atopic dermatitis, but more research is necessary to confirm that link.
Furthermore, many types of fish (like, once again, salmon and cod) are rich in vitamin D - as dermatologists increasingly emphasize sun avoidance, we also need to emphasize the importance of finding other sources of this vitamin, which is produced during sun exposure.
Don't eat fish? Many eggs are now fortified with omega-3 fatty acids, and plant sources include flax seed and flax seed oil, walnuts, pecans, and hazelnuts. And a daily vitamin D supplement is a good idea for vegans and meat-eaters alike.

2. Green Tea: It's inexpensive, easy to add to your routine, and one of the best-researched and most powerful antioxidants around. That's why green tea is my go-to antioxidant: I drink at least three cups a day to fight aging and inflammation. Some studies even suggest that the antioxidants in green tea reduce one's risk of skin cancer. So put down that soda and start drinking your way to healthier skin!

3. Broccoli: Rich in vitamins A, C, and K (among many other nutrients), this veggie does more than its fair share of nutritional work. Vitamin A decreases oil production, vitamin C is a powerful antioxidant, and vitamin K can help prevent bruises. So whatever ails you, this green wonderfood might be just what the doctor ordered.

4. Safflower or Sunflower Oil: Omega-3s get a lot more talk, but omega-6 fatty acids - like the linoleic acid in these two oils - are also important for healthy skin. Like omega-3s, they help prevent dry skin and inflammation; they're also essential for the formation of prostaglandins, hormones that keep all the cells of the body functioning well.
While many diets are actually quite high in omega-6s - sometimes even too high - the key is to get the good ones and not unhealthy versions, like hydrogenated oils. So try sautéing your salmon or broccoli in a little safflower or sunflower oil and double those skin-soothing benefits!

5. Almonds: When it comes to boosting skin's defenses against aging, inflammation, and even skin cancer, antioxidants are so important that I'm going to add another to my list: A handful of almonds every day boosts your levels of vitamin E, one of the most important antioxidants for skin health. Studies also suggest that consuming vitamin E orally can increase the levels of this moisturizing vitamin on your skin's surface - great news for anyone prone to dry skin.

What?

what happened to every one? Are there just a few of us still on this journey battling the bulge or what. I have just lost 11 so far so come on every one I want to hear what's going on in your lives.

When Is The Right Time For Cardio

Q: Is it better to do my cardio routine before or after I strength train?

A: That depends on your schedule! Maybe going for a brisk morning walk works for you (sometimes it's best to get the cardio done right away, so you don't have to worry about it the rest of the day). Then again, it might be more convenient for you to hit the elliptical machine or the treadmill at the gym that's around the corner from your job during your lunch hour or after work. Or you could pop in a cardio DVD while the kids are at school. Basically, when it comes to cardio, you can do it anytime, anyplace — just as long as you do it! Then you'll reap its fat-burning rewards! Some people find it much easier to alternate cardio and strength training days.

Half way there!!

Well this week was a great week I lost 5 pounds!!! Yeah that puts me at 15 pounds total and makes it my half way mark. My goal was 30 pounds. I have literally worked my butt off this past week I upped my routine after my treadmill workout I do a 30 minute tae bo workout tape and it has made a big difference. So here's to the next 15ponds may they come off fast.

5 Painless Ways To Cut 500 Calories

Downsize it! Order a small instead of a medium. Go for the smaller-sized tortilla instead of the large. Grab a smaller handful of nuts. All these little changes add up in big ways!

Avoid the fat. Fat calories add up quickly, so cut them when you can. Buy tuna packed only in water. Skip the oil entirely if you're sauteing onions or mushrooms. Use herbs and spices for flavor instead of butter, margarine, or spreads. You won't even notice the difference!

Don't clean your plate. Leave behind just a few bites from every meal. You'd be surprised how just a few bites of food can suddenly become hundreds of calories saved!

Go for whole! Fruit and vegetable juices can be loaded with calories, especially if they contain sugar! Choose the whole fruit or vegetable instead. Not only will you save tons of calories but you'll get a lot of valuable fiber! Now, that's smart eating!

Skip the extras. Dressings, croutons, cheese, mayo, sour cream: All these extras — even the low-fat varieties — can add up, even in small portions. Forget about them! You can do it!

Information taken from Denise Austin's daily email. For more info click here

still plugging along

Well I am kind of like Tina I didn't post because I have not been following things the way I should be. I gained a few pounds back but woke up Monday morning and decided to get on the new treadmill we purchased last week. There is a program on there from Jillian Michaleals from the biggest loser. Mylee was not being good so I strapped her in my baby sling and she goes on the treadmill with me now, well for the last two days, we'll see how it works out, it puts her right to sleep. I was down two more pounds this morning but I stll have a long road ahead. I am going to shoot for a 12 pd loss this month.

Boost Your Own Confidence

Okay, I am finally back to posting, although I'm not sure it will be everyday. I have been so busy this past week and it doesn't look like things are going to slow down anytime soon. First, I have to say GREAT JOB to Kyla and Tina, from their last post it sounds like they are doing great. I am in week six of my workout program (ChaLEAN Extreme) and am seeing results, I should have taken before pictures and I didn't. I hope to get three more treadmill workouts up before I leave to my dad's house on Friday.

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We all have what I like to call inner chatter — that voice in your head that says "I can't do this" or "Yes, I can do this!" What does the voice inside your head say about your efforts to get fit? Are the messages positive and encouraging, or just the opposite?

Make a conscious effort today to take note of your inner chatter so that you can decide whether it's helping you succeed in your exercise efforts — or holding you back. If your inner self-talk is negative, it's easy enough to fix; it just takes some practice!
Next time you're heading to the gym or deciding whether or not to go for a jog, take note of any negative messages you send yourself and replace them with a positive spin! Here are some ways you can change negative thinking:

Instead of thinking "This won't work," think "I can make this work!"
Instead of "It's a waste of time," think "It will be worth the extra effort!"
Instead of "It's not going to make a difference," think "I'll never know unless I try!"
Instead of "It hasn't worked before," think "I'll try again!"
Instead of "I've already tried that," think "I can learn from my mistakes!"
Instead of "I don't like that exercise" or "It sounds too difficult," think "I'm excited to try some new things!"
Instead of "That was painful! Never again," think "Wow, I just got through some hard work, and next time it will be easier!"

You can learn to be positive about getting fit — just practice having a more optimistic mind-set. Be your own cheerleader and boost your own confidence.

Info taken from Denis Austin's Daily email. For more information click here

Weight Loss Rollercoaster

So, I didn't even post last week because, to put it bluntly, I was embarrassed. Not only did I not lose a single pound but I gained 0.8 pounds. And, yes, I know exactly why - poor eating and minimal exercise. So this week I went back to the grind stone. I usually weigh every single morning but this week I decided not to do that because I get discouraged easily when day after day it seems to remain the same. So, I waited all week and weighed this morning to see that I had lost 4 pounds. Thank goodness - it's about time!

Weekly Update.

So here is my weekly update. This Week I lost 4 pounds. I am so happy with that. I was thinking it has been almost a month since I started this diet and the progress has been slow and down right frustrating at times. But I am down a total of 10 pounds now. and that is great. I still have 20 more to go but I will get there. This site and all of you who are plugging along with me has really helped to keep me focused and determined. i don't like to fail especially with people watching me. So here is too the next month I hope the wight goes faster than this one.

A Week Off

I'm so sorry I have been absent from our website for the last week. I have been exercising and sticking to my goals though. My mom broke her wrist last Saturday and I have been helping her out, I'm painting and I have a million other things going this week. I just need some time off from blogging. As soon as I finish painting I'll be back to my regular schedule. I hope everyone is doing great!

Another week!

Well this week has been good and bad. I can report that I lost 1 more pound. while not alot It is still one less and keeps me going. It is really my fault this week was lainee's b-day and I splurged that day and on Friday me my mom and Sheena went out to dinner and boy did we splurge. I was so panicked that I was gonna gain all of it back so I am relieved that I can still report a one Pound loss bringing the total to 6pounds. I am still going and will reach my goal.

Weekly Update

Hi Everyone, I'm so sorry I have not been posting tips the last few days. I have been so busy! I had a party for Traykun and my mom. It's my mom's birthday today and she broke her wrist yesterday so I am driving to Castle Valley to help her this morning. I maintained my weight again, no loss and no gain. I'm going out of town until Wednesday and will be back to posting upon my return. I hope everyone is making progress and doing great!

Weight Loss Secrets

Weight Loss Secrets

1. Mix a juice spritzer. Combine your favorite juice (half of your usual amount) with plain or sparkling water. You can cut up to 85 calories per glass--and lose 5 pounds or more a year.

2. Pick up the cordless. Burn calories while you talk: Do the laundry (68 calories), set the table (85 calories), or water plants (102 calories). (Values based on a 150-pound person and half an hour of activity.)

3. Pop a piece of gum. Researchers recently discovered that chewing sugar-free gum all day increases your metabolic rate by about 20 percent. That could burn off more than 10 pounds a year.

4. Pay cash for treats. Anytime someone offers you goodies--and you accept--put $1.00 aside. Then give the money to your kids. When you literally pay for treats, you're more likely to say "No thanks."

5. Study the wrapper. At a quick glance, that candy bar appears to contain 220 calories. But a closer look may reveal that it (or a bottle of juice, bag of crackers, or bag of nuts) provides two or more servings--which more than doubles those calories.

6. Sip green tea before you walk. The caffeine frees fatty acids so that you burn fat more easily. And the polyphenols (antioxidant compounds) in green tea appear to work with caffeine to increase calorie burn. (If you have high blood pressure, skip this tip.)

7. Ditch diet shakes. The calorie savings are only temporary; you just eat more later.

8. Pack a lunch. Dining out more than five times a week may make you eat more--nearly 300 calories a day--than if you dine out less frequently.

9. Dip your bread. Use olive oil in place of butter. It's healthier and may also help you eat less. In a recent study, dippers ate a total of 52 fewer calories on average than those who used butter.

10. Sprinkle flax on your cereal. High-fiber, ground flaxseed can help curb your appetite and eliminate calories. Add it to yogurt or muffin and bread mixes. Available in health food stores.


11. Dress with this:
1 Tbsp balsamic vinegar
1/4 tsp olive oil
3/4 tsp dijon mustard
1/4 tsp horseradish
Mix togetherIt makes for a tasty salad dressing with only 20 calories and 1.5 grams of fat.

12. Schedule a blood test. About 1 in every 12 women (most of whom don't know it) has an under active thyroid, which can slow down her metabolism.

13. Supersize your H2O. Buy the big bottle when it comes to good-for-you stuff such as water: You'll drink more.

14. Trick your tastebuds. Sucking on a menthol/eucalyptus cough drop can stop cravings instantly.

15. Spice up your meals. Adding hot chile pepper (or capsaicin) to food may help you stop eating sooner.

16. Pour a white cocktail. Like water, low-fat milk's volume fills your stomach, but it also contains carbohydrates--so you eat less.

17. Chunk your salad. Chop carrots, celery, sweet potatoes, zucchini, or other veggies instead of shredding or slicing. It takes more effort to munch bigger pieces; you'll do more chewing and eat less during the main course.

18. Call a friend. Fill loneliness with talk--not cookies.

19. Log your food. Writing down what you eat can help you stay in control because you're more accountable. No need to record it perfectly or review what you wrote: The benefit is in the writing itself.

20. Fidget. You can burn up to 700 calories a day!

21. Retire the remotes. You could easily burn 200 extra calories a day if you stop using the TV/VCR remote, garage door opener, electric can opener, riding mower, car, and other laborsaving devices.

22. Spray--don't drizzle. Use an olive oil sprayer such as MISTO to add flavor to salads, chicken, fish, or pasta--without all the calories. A 2-second spray evenly distributes about 1/2 teaspoon of oil, compared to the 2 or 3 teaspoons you might get when pouring. That'll save you up to 100 calories per use. Available in department stores.

23. Buy small. The bigger the package, the more you're likely to eat--up to 44 percent more, according to one study.

24. Break into a jog. If you already jog, speed up to a sprint. These brief intervals allow you to cover more distance and burn more calories--without lengthening your workout. The increased impact will also help make your bones stronger.

25. Measure before cooking. It's easy to overeat pasta, but not if you cook the right amount at the start. For a perfect portion, keep a quarter near your spaghetti. Its diameter is exactly the size of the 2-ounce stack (about 200 calories) that you should serve per person. Or buy a dry-pasta measurer sold in gourmet cooking stores.

26. Rent a spooky movie. You're less likely to eat when you're fearful--but more likely when you're angry or happy.

27. Reflect on your choices. Looking at yourself in a mirror while eating may help you consume 22 to 32 percent less.

28. Drop and do 10. Before you pry open that tub of ice cream, do 10 situps or pushups. Doing something physical can put you back in touch with your body--and your goals.

29. Take a whiff. When you really want those fresh-baked cookies, try this: Indulge in the smell for 30 seconds. Then place a small piece on the tip of your tongue for another 30 seconds. Savoring the smell and taste can help you stop at just one cookie.

30. Have chunky soup. People who ate soup containing large vegetable pieces reported feeling fuller and ate 20 percent less during lunch than those who had a pureed soup made of the same ingredients.

31. Blot the fat. You can dab off about a teaspoon of oil--or 40 calories and 4.5 grams of fat--from two slices of pizza.

32. Skip "light" foods. The weight of food--not just the fat and calories--is what fills you up. Eat less and still feel satisfied with low-calorie heavyweights such as oranges, strawberries, grapefruit, cantaloupe, cooked spinach, collard greens, and broccoli.

33. Order fish. Varieties rich in omega-3 fatty acids--tuna, mackerel, cod, and salmon--may help you drop pounds by improving fat metabolism. Overweight people who ate a reduced-calorie diet that included fish every day lost about 20 percent more weight than those on a fish-free diet.

34. Post inspiration. To keep yourself on track, place quotes in strategic spots where you might need some motivation: on the fridge, TV, dashboard, or computer. Some suggestions: "You've come too far to take orders from a cookie." "Nothing tastes as good as thin feels."

35. Drink, drink, drink. Dehydration can slow your metabolism by 3 percent. At a weight of 150 pounds, that would be about 45 fewer calories burned a day--which could mean 5 extra pounds a year

Walking or Jogging Backward on the Treadmill

I know it sounds crazy, but it really does work! I have tried this and I felt the different muscles working. I will post a detailed routine tomorrow for those of you who want to try it. I highly recommend starting out slow and wearing the treadmill safety string.

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Walking backward or jogging backward on the treadmill works muscles in an entirely different way than walking forward. This should be done with hands off the side rails. Effects of walking with hands on the side rails totally defeat the purpose of walking backward. When you let go, your postural muscles are forced to take serious action. So are your legs, hips and the muscles that control your ankles. That’s why walking backward at faster speeds, without holding on, will condition your feet for inline skating. It will also dramatically improve your balance, even if you must start out at 1 mph.


Start Slow When Walking Backward on the Treadmill
An able-bodied person -- and this includes older people, large people, and people who are new to exercise can walk backward without holding on. All you need do is start out super slow and get used to it. When you feel adjusted, increase the speed in 5/10 of a mile-per-hour increments. Many individuals, depending on their fitness or coordination level, will quickly be up to 4 mph without clinging on.


Variations of Backward Walking Backward Walking With Incline
Set the incline at 15% and 2 mph, assuming that you are adjusted to walking backward level without holding on. You will soon feel a nice burn in your thighs.
If you can go faster, do that for an intense thigh burn. Now, if you can’t last longer than a few minutes, that’s perfectly fine.

Do brief intervals at 15% and 2 to 3 mph, alternating with walking forward with a lower incline (or level) for a few minutes, back and forth, for 30 minutes.
Incline low-walk: As you walk, lower your center of gravity so that you’re in a one-quarter squat position. Keep back straight. Do not pitch forward. This will intensify the fire in your quadriceps muscles.


Running Backward on the Treadmill
You can sustain this at 4 mph, and go for briefer duration at faster speeds, whatever challenges you. Think outside the box. Do intervals of 6 to 8 mph backward-jogs for as long as you can, alternating with forward walking (or slower jogging) for a few minutes, for a total of 30 minutes.

Jogging and running backward upgrades athletic performance and adds spice to your routine. Never mind that it might attract attention from other gym members. This is your time, your body.

Article taken from about.com, for more information click here

Feeling Good

Emotional Triggers Behind Eating
You just got into a knockdown-dragout fight with your spouse. Or your kid. Or your mom. Or the guy behind you in the checkout line. Your reaction is to head for the kitchen to soothe yourself with something smooth, fattening, creamy, sugary, salty, or crunchy — pick your poison.

Sound familiar? If so, you're an emotional eater. But you've probably figured that out already. You've probably also figured out that unhealthy overeating leads not only to weight gain but to a destructive pattern of anxiety and self-loathing that's tough to break on your own. Want to break the cycle? I'm here to help.

You've got to start by facing the fact that there will never be a totally stress-free time in your life. There. That's as bad as it gets. Now on to the good news: You can stop emotional eating. The key is to identify the things that make you feel pressured, sad, angry, or anxious. Once you understand your triggers, you can break the cycle and start regaining control of when, why, and how you eat.
The best way to identify your emotional triggers is through self-examination. Face your issues. Bring them out of your subconscious and into your conscious reality. This is the most empowering thing you can do for yourself.

Information taken from Jillian Michaels daily email. For more information or to sign up for her daily email blast, click here

A little progress

Well I did make a little progress this last week. After staying the same most of the week I was kind of disappointed but I weighed this morning and I had lost 3 more pounds so that brings the total to 8 for the two weeks. I want to shoot for 4 more pounds at least by the end of January so we will see what that brings.

Another Repeat

So, I had a repeat of last week - 2 itty bitty pounds. I know what I need to do to make this weight loss better and have it come off quicker - I just lack the motivation right now. I seriously need to hit the treadmill and workout videos. But, like Kyla, I too had my little monthly visitor and didn't feel like doing a darn thing. But, enough with the excuses - this week will be better! I decided that my goal for this week is 4 pounds!!!

A crappy week

Well this week was just as the title said a crappy week. I never seen much exercise this week either, was having my monthly, and cheated on my diet Saturday. So the result is a one pound wight loss and a one pound gain so I remain the same only 5 pounds down and 25 still to go. I feel good that I maintained that at least. I am not giving up I hit the treadmill again today and feel better so we will see what the next week brings?

Weekly Report

Sorry I have not posted any new workout's or tips for the past few days. I am out of town until tomorrow . . .
I just wanted to post my weekly update. I lost 1.4 pounds this week - yes, I count the .4 ;-) I weigh myself every Sunday morning right when I get out of bed. My scale saves 5 previous weights so I can keep track of 5 weeks in a row. I exercise very faithfully, but I eat like CRAP. If I ate right I think my body and weight would be just where I want it to be. I can help and give tips on exercise like crazy, but I need help from you all on the eating. Anyone have any ideas for me? How can I get my sugar tooth under control? I know all the right things to eat, how I should be eating, etc . . . I just cannot seem to make myself do it. I love fruits and veggies but I don't eat enough.
I should be back to my normal postings by Tuesday. In the meantime I look forward to all your feedback.
I hope you all had a great week and here is to another successful one for us all. So far everyone has been doing so good.

This is a Way long post Sorry Everyone. One of those long emails full of tips Read when ytou have time you might find some help in there somewhere.

For my weigh in for the week I'm down another 3 pounds. So eight total so far. Not to bad I guess wish it were more! Cary lost 3 pounds last week also, he decided he wanted to loose 10 pounds or so. And ya know how he lost his? Doing basicaly NOTHING! He just quit drinking 3ish Pepsis a day and went to just one a day and BOOM he looses 3 pounds! So not Fair!

Fad Diets: Separating Fact From Fiction

Every year Americans invest billions of dollars in weight loss diets and gimmicks, many of which yield few results. However, the lure of quick, easy weight loss is hard to resist. Despite ineffective tools, most hopeful consumers are willing to give the next weight loss fad a chance. If you're planning to start a new diet, it is important to remember the following information.

Food-specific diets: Have you ever tried the cabbage diet or the fruit-only diet? These are just a couple of examples of diets that promote one "specific" food that causes weight loss. No matter how much you think you'll enjoy ice cream at every meal, inevitably you will get bored with eating the same food repeatedly. As a result, you'll eat less food than needed to maintain your weight. This type of diet will not teach you healthier eating habits or provide a balance of nutrients, and consequently is not effective for long-term weight loss.

High-protein, low-carbohydrate diets: One of the most recent trends in dieting, these diets are based on the concept that carbohydrates are "bad" and that everyone has some degree of insulin resistance, resulting in poor carbohydrate metabolism. Many proponents of these diets suggest that including carbohydrates in your diet will cause weight gain. The reality, though, is that eating more calories (whether as carbohydrate, fats, or protein) than you burn will cause weight gain.

High-fiber, low-calorie diets: As I've noted in many previous blog entries, fiber-rich foods play an important role in a healthy diet. They are a helpful ingredient of weight loss efforts because they provide bulk to the diet, which helps you feel fuller sooner. Be careful, though: if you plan to increase the fiber in your diet, be sure to increase your fluid intake at the same time or you may experience cramping, bloating, and constipation. High-fiber diets will help with weight loss only if you restrict calories in conjunction with addition of extra grains, fruits and vegetables.

Liquid diets: Consumers face a couple of different liquid diet options. Your local grocery store and pharmacy sell over-the-counter liquid meal replacements, which can be expensive and frequently add extra calories to daily consumption if not managed carefully. On the other hand are liquid diets that require medical supervision. These diets are usually very low in calories and may result in metabolic abnormalities if dieters are not carefully monitored. Neither type of liquid diet should be used for long‑term weight loss unless monitored by a health care professional. Radically changing your caloric intake in this way will not result in long-term behavior modification and healthy eating patterns.

Fasting: As a way to cleanse the body or jump-start a weight-loss program, fasting has been recommended for years. However, all that fasting really does is deprive your body of nutrients and decrease your energy, leaving you feeling weak and lightheaded. If the right nutrients are not available for your cells to use as energy, your liver will convert fat stores to ketones for use as energy (ketosis). Long-term ketosis can be harmful to your health.

No fad diet or gimmick will work magic for safe and effective weight loss. The following are some suggestions for ensuring a long-term healthy eating plan and getting your weight loss efforts off to an encouraging start:

Eat a variety of foods. Remember, a balanced diet will ensure that you get all necessary nutrients.

Get some physical activity every day. Calories in must be less than calories out to ensure successful weight loss. To keep "calories out" at a healthful level, make you get at least 30 minutes of physical activity every day.

Include sources of fiber in your diet. They will add bulk and give you a feeling of fullness.
Choose a diet low in fats, saturated fats, and cholesterol. You do need to consume some fat for good health. Aim for no more than 30 percent of your total calories as fat calories, of which no more than 10 percent should be saturated fat calories.

Choose foods moderate in sugars. Foods that are high in simple sugars usually offer little nutritional value and will add unwanted calories.

Choose foods moderate in salt and sodium. Remember that salt has been added to many foods during preparation or processing, so it's not necessary to add extra salt at the table.
Weight-loss options: 5 popular diet approachesProvided by:
Last Updated: 06/23/2005

When it comes to weight loss, there's no shortage of advice. Check any magazine rack or bookstore and you're bound to come across that latest and greatest cure for being overweight. Some even work — for a while.

But what you need to look for is something that works for a lifetime — a weight-loss approach that can help you establish a healthy lifestyle to control weight. And the best weight-loss program for you is one that you'll commit to long term.

Here's a summary of five different types of weight-loss strategies in circulation today. Though these approaches may not be the ultimate weight solution to your weight-loss quandary, they may help you see the relationship between what you put in your mouth and its eventual effect on your body.

1. Low-fat diets
Eating foods low in fat is a logical strategy for losing weight. A gram of fat contains twice as many calories as a gram of carbohydrates or protein. So cutting down on high-fat foods can help you cut down on your daily calories and thus help you lose weight.

So why don't low-fat diets always work? The truth is that even a low-fat diet can lead to weight gain when people ignore the total amount of calories they're eating and regularly exceed their daily calorie goals. Too many calories from any source, low-fat foods included, can add pounds.
It's also not a good idea to cut most or all fat from your diet. This may deprive you of essential fatty acids — which are necessary for the health of your body — and possibly other nutrients sometimes found in foods that contain fat. In addition, your body needs some dietary fat to help absorb certain vitamins, such as vitamins A, D, E and K.

Whatever percentage of your calories is from fat, choose fats that will promote your long-term health. Limit saturated fats — found in animal products, coconut, palm and palm kernel oils — and trans fats (hydrogenated oils). Instead, use monounsaturated and polyunsaturated fats such as those found in nuts and nut oils, avocados, and olive, canola and other plant oils.

2. Low-carb diets
Another popular strategy for losing weight is to limit the amount of carbohydrates you eat. The theory behind this weight-loss program is that carbohydrates raise blood sugar levels, which causes an increase in your body's insulin production. High insulin levels drive blood sugar into your cells, where it's converted to fat.

Proponents of low-carb diets, such as the Atkins diet, believe that a decrease in carbs will result in lower blood sugar and insulin levels, leading to weight loss. By reducing the amount of carbs you're taking in, your body turns to stored carbohydrates (glycogen) for energy. When these reserves are exhausted, your body turns to the next source of energy, fat tissue, leading to weight loss.

Some people do lose weight on low-carb diets, but the weight loss probably isn't related to blood sugar levels. More likely, it's related to these factors:
Loss of water weight. When you initially decrease your carbohydrate intake, your body burns glycogen. Glycogen contains large amounts of water, so burning glycogen leads to the release of water and increased urination, causing weight loss.
Decreased appetite. Burning fat without carbohydrates creates byproducts called ketones that build up in your bloodstream. When this happens, you may not feel as hungry.
Increased feeling of fullness. Low-carbohydrate diets are usually higher in fat. And fat takes longer to digest, which makes you feel fuller longer.

Reduced calories. Most low-carb diets reduce your overall calorie intake because they strictly limit the variety of foods you can eat. Carbohydrates — including bread, pasta, rice, cereals, milk, most fruit and any sweets — are to be limited or avoided, thus leading to a significant reduction in calorie intake.



3. Glycemic-index diets
The glycemic index ranks carbohydrate-containing foods based on their effects on blood sugar. For example, eating highly processed foods, such as bread made with refined white flour, raises blood sugar higher and faster than does eating whole foods, such as coarse whole-grain bread or an apple. This earns white bread a high glycemic-index rating and whole-grain bread and apples a lower glycemic-index rating.

Similar to the theory behind low-carb diets, glycemic-index diets — such as the G.I. Diet or the Sugar Busters diet — are based on the premise that increased blood sugar levels lead to overproduction of insulin, leading to weight gain. Therefore, eating the right carbs — foods low on the glycemic index — can help you lose weight by lowering insulin production and regulating your appetite.

Using the glycemic index for meal planning is a fairly complicated process, however. Many factors affect the glycemic-index value of a specific food, such as how the food was prepared and what you eat with it. Also, the glycemic-index value for some foods isn't known. And people typically eat a combination of foods, which may affect blood sugar differently than does a single food.

4. Meal replacements
Meal replacements, such as Slim-Fast, provide fewer than 400 calories a meal and are nutritionally complete. You replace one or two meals a day, such as breakfast and lunch, with a low-calorie shake or meal bar. Then you eat a healthy third meal, between 600 and 700 calories, of your own choosing. You can eat healthy, low-calorie snacks, such as fruits and vegetables, throughout the day. Most of these programs encourage regular physical activity. Meal replacements can be as effective as a traditional calorie-controlled diet.

5. Commercial weight-loss programs
Commercial weight-loss programs, such as Weight Watchers, offer a reduced-calorie diet and individual or group counseling. These programs assist your weight-loss efforts by giving you eating plans, exercise recommendations and ongoing support. Some programs also offer ready-made meals delivered to your home.

The most popular commercial weight-loss programs — Weight Watchers, Jenny Craig and LA Weight Loss — vary in the services and programs they offer.

Weight Watchers. As a member of Weight Watchers, you attend a weekly meeting for a private weigh-in, group information or activity session, and supportive conversation with fellow participants. The program involves a three-step approach encompassing the foods you eat, your activity level and the use of specific strategies that promote long-term healthy weight.

Jenny Craig. This program encourages long-term weight loss through exercise, stress reduction and individual support. Jenny Craig also offers ready-made frozen meals delivered to your home overnight. The meals contain the proportion of fats, carbohydrates, proteins and other necessary nutrients you need. The plan also offers telephone counseling and an at-home program for people who don't live close to a Jenny Craig center.

LA Weight Loss. This weight-loss program includes one-on-one counseling sessions and help in planning meals and snacks, which you prepare at home. The program encourages clients to make food choices from readily available foods.

Which weight-loss plan is right for you?
How can you determine if a weight-loss program is right for you? The American Dietetic Association suggests that you ask yourself these questions. Does the program:
Include various foods from the major food groups: fruits, vegetables, grains (particularly whole grains), low-fat dairy products, lean protein sources (meat, poultry, fish), nuts, seeds, and beans and other legumes?

Include foods you find appealing and that you would enjoy eating for a lifetime — not just for several weeks or months?

Feature foods you can easily find in your local grocery store?

Allow you to eat your favorite foods, or better yet, all foods?

Fit your lifestyle and budget?

Include proper amounts of nutrients and calories to help you lose weight safely and effectively?

Encourage regular physical activity?

If you answer no to any of these questions, the weight-loss program isn't right for you, as you probably won't stick to it long term. Successful weight loss requires permanent changes to your eating and physical activity habits. This means you need to find a weight-loss program that you can commit to and follow for life.

How Do I Start Eating Healthier?

Step 1: Look at how you eat

To eat healthier, you first need to know what makes up a balanced diet. The food guide pyramid emphasizes whole grains and fruits and vegetables in your diet while limiting fat and sugar. Once you know what foods make up a balanced diet, you can determine what changes you need to make.

eep a food diary for a week or two and record everything you eat or drink. Make sure to track the number of servings you get from each food group.

You need:
6 to 11 servings of a variety of whole grains (rice, bread, pasta, cereal).
2 to 4 servings of a variety of fruits.
3 to 5 servings of a variety of vegetables.
2 to 3 servings of milk, yogurt, or cheese.
2 to 3 servings of meat, poultry, fish, dry beans, nuts, or eggs.
A small amount of fats, oils, and sweets.

After the first week, review your food diary. Ask yourself a few questions: Are you getting the minimum number of servings from each food group on the average? Do you get plenty of fruits and vegetables throughout the day? Are most of the foods you eat high in fat, sugar, and salt? Do you prepare meals at home, or do you eat more fast foods or convenience foods? Do you drink beverages that contain a lot of sugar? Do you drink plenty of water?

The number of calories you need each day depends on your age, gender, and activity level. In general:
Less active women and older adults need about 1,600 calories per day.
Active women and most less active men need about 2,200 calories per day.
Active men need about 2,800 calories per day.

Step 2: Start thinking about changes

Do you find that you eat out a lot? If so, you may be getting more fat, salt, and calories than you need, and your diet may not be balanced. Do you eat a lot of meat but not many vegetables? Your diet may be too high in saturated fats and low in fiber. Do you rely on packaged convenience foods for a lot of your meals? If so, you may be getting more salt and sugar than are healthy.

Start reading labels on convenience foods that you eat to see the amount of nutrients they contain. Fast-food and convenience-food meals often contain few or no fruits or vegetables, so making sure you have some fruits and vegetables on the side will make the meal more nutritious.

Step 3: Start small

Don't try to make dramatic changes to your diet all at once. You would likely feel overwhelmed and deprived of your favorite foods and, therefore, would be more likely to fail. Start slowly, and gradually change your habits. Try any of the following:
Use whole-wheat bread instead of white bread.

Eat brown rice instead of white rice.
Try whole-wheat pasta instead of pasta made with white flour. Or try a mixture of the two.
Use skim or 1% (low-fat) milk instead of whole milk or 2% milk.
Try low-fat cheeses and low-fat yogurt.
Add more fruits and vegetables to meals and have them for snacks.
Add lettuce, tomato, cucumber, and onion to sandwiches.
Add fruit to cereal.

Step 4: Know your ingredients

o make healthy choices, you need to know how certain foods affect your body.
Fat: Recognize the difference between fats. Saturated and hydrogenated (trans) fats can raise cholesterol levels. Monounsaturated and polyunsaturated fats and omega-3 fatty acids may reduce your risk of developing coronary artery disease. 3 Omega-3 fatty acids are found in fish, such as trout, tuna, and salmon, as well as in plant foods, such as flaxseed, canola oil, walnuts, wheat germ, and soy. They may also help lower blood pressure and triglycerides.

Carbohydrate: Learn the differences between types of carbohydrate. Choose whole-grain sources of carbohydrate found in unprocessed cereal grains, such as brown rice instead of white rice and whole-wheat bread instead of white bread. Whole-grain sources of carbohydrate add fiber to your diet and reduce the risk of heart disease and cancer.

Sugar: Milk and fruits contain naturally occurring simple sugars, but they also contain many other vitamins and minerals. Added sugars, such as in granola bars and fruit drinks without 100% real fruit juice, have been refined so that all the other nutrients in the sugar are removed. Used sparingly, added sugars can enhance the taste of food. But too much sugar can fill you up and displace other more nutritious foods, contributing to excess calories and weight gain.
How do you make those permanent changes? Follow these six strategies.

1. Make a commitment

Permanent weight loss takes time and effort. It requires concentration and a lifelong commitment. Make sure that you're ready to make the necessary permanent changes and that you do so for the right reasons.
No one else can make you lose weight. In fact, external pressure — often from people closest to you — may make matters worse. You must undertake diet and exercise changes to please yourself.

As you're planning new weight-related lifestyle changes, try to resolve any other problems in your life. It takes considerable mental and physical energy to change your habits. So make sure you aren't distracted by other major life issues, such as marital or financial problems. Timing is key to success. Ask yourself if you're ready to take on the challenges of serious weight loss.
Keep in mind that no matter how prepared you may be, you'll occasionally overeat or eat foods that you should avoid. Rather than let a setback derail your efforts, accept that it happened and get back on track. Don't expect perfection — and never give up.
Motivate yourself by focusing on all of the benefits of losing weight, such as having more energy and improving your health. Then look at the negatives, such as finding the time to exercise, and come up with creative solutions.

2. Get emotional support
Ultimately, only you can help yourself lose weight by taking responsibility for your own behavior. But that doesn't mean that you have to do everything alone. Seek support from your partner, family and friends.

Pick people who you know want only the best for you and who will encourage you. They should be available to listen to your thoughts and feelings and encourage you, perhaps spend time exercising with you, and share the priority you've placed on developing a healthier lifestyle. An ideal support person might be someone who also is participating in a weight-loss program.
Some people fare better with professional support, such as a dietitian or personal trainer. Others benefit from the group support they receive from organizations such as Weight Watchers or Overeaters Anonymous.

If you do join a group, keep in mind that what you get out of it will be in proportion to what you put into it. If you sit in a corner and just listen, you may hear some good suggestions. But if you actively participate, you're more likely to reap the potential rewards of the group, such as support, encouragement, feeling that you're not alone and helpful suggestions specific to your concerns.

3. Set a realistic goal

When you're considering what to expect from your new eating and exercise plan, be realistic. Healthy weight loss occurs slowly and steadily. Aim to lose 1 to 2 pounds a week. To do this, you need to burn 500 to 1,000 calories a day through a low-calorie diet and regular exercise. Losing weight more rapidly means losing water weight or muscle tissue, rather than fat.
Set weekly or monthly goals, and then track your progress. Remember that you're in this for the long haul. Anything you undertake too intensely or too vigorously may quickly become too onerous, so you're more likely to give up.

In addition, make your goals "process goals," such as eating judiciously and exercising regularly, rather than "outcome goals," such as losing 50 pounds. Changing your process — your habits — is the key to weight loss. Make sure that your process goals are realistic, specific and measurable — you'll walk for 30 minutes a day, five days a week.
Work out a strategy that gradually changes the habits and attitudes that may have undermined your past efforts to lose weight. Choose a definite start date. Consider where, how often and how long you'll exercise. Develop a realistic eating plan that factors in plenty of water, fruits and vegetables. Write everything down. Find the potential roadblocks, and make plans to deal with them.
Ask your doctor how much weight you can safely lose. Your doctor may refer you to a dietitian or someone else who specializes in weight loss.

4. Enjoy healthier foods
Liquid meals, diet pills and unusual combinations of foods aren't the key to long-term weight control and better health. Instead, learn how to eat a variety of healthy foods.
Adopting a new eating style that promotes weight loss must include lowering your total calorie intake. But decreasing calories need not mean decreasing taste, satisfaction or even ease of meal preparation. One way you can lower your calorie intake is by eating more plant-based foods — fruits, vegetables and whole grains. Strive for variety to help you achieve your goals without compromising taste or nutrition. Cutting back on calories is easier if you focus on limiting fat.
To lose weight, talk to your doctor about setting these daily calorie goals:
Your weight in pounds
Daily calorie goal
Women
Men
250 or less
1,200
1,400
251 to 300
1,400
1,600
301 or more
1,600
1,800
Over time, your caloric needs may change based on your health risks, the rate of weight loss desired or needed, and your personal goals and preferences. You can increase your calories if you're too hungry or if you've reached your target weight and want to stop losing.
Very low calorie diets aren't a healthy long-term strategy. Fewer than 1,200 calories a day for women and 1,400 calories for men aren't generally recommended. If your calories are too low, you run the risk of not getting all of the nutrients you need for good health.
It's usually best to talk to your doctor or a registered dietitian before starting any weight-loss plan. A weight-loss specialist can help guide you in making the healthiest, most effective and safest food choices based on your individual needs.

5. Get active, stay active
Dieting alone can help you lose weight. Cutting 250 calories from your daily diet can help you lose about half a pound a week: 3,500 calories equals 1 pound of fat. But add a 30-minute brisk walk four days a week, and you can double your rate of weight loss.
The goal of exercise for weight loss is to burn more calories, although exercise offers many other benefits as well. How many calories you burn depends on the frequency, duration and intensity of your activities. For many people it's easier to keep a routine of longer duration, lower intensity aerobic exercises. One of the best ways to lose body fat is through steady aerobic exercise — such as walking — for more than 30 minutes most days of the week.
Strength training exercises, such as weight training, also are important because they help counteract muscle loss associated with aging. And since muscle tissue burns more calories, muscle mass is a key factor in helping maintain a healthy weight. The more lean muscle mass you preserve, the bigger "engine" in which to burn more calories.

Exercise sensibly by starting out slowly and gradually increasing the duration and intensity. Walking is an ideal choice, as is swimming, bicycling, jogging or dancing. Decide, too, if you prefer to exercise alone or with others. Often, having a buddy helps you stick to your schedule.
Even though regularly scheduled aerobic exercise is best for losing fat, any extra movement helps burn calories. Lifestyle activities may be easier to incorporate into your day. Think about ways you can increase your physical activity throughout the day. For example, make several trips up and down stairs instead of using the elevator, or park at the far end of the lot. Stair climbing, walking, gardening, lawn mowing and even housework all help burn calories.

6. Change your lifestyle

It's not enough to eat healthy foods and exercise for only a few weeks or even several months. You have to incorporate these behaviors into your life. To do that, you have to change the behaviors that helped make you overweight in the first place. Lifestyle changes start with taking an honest look at your eating habits and daily routine.
To assess your eating behaviors, ask yourself if you tend to eat when you're bored, angry, tired, anxious, depressed or socially pressured. Look at your eating style and shopping and cooking techniques. Were you taught to clean your plate? Do you eat too fast? Do you eat while watching TV? See if any patterns emerge to identify possible triggers for overeating.
After assessing your personal challenges to weight loss, try working out a strategy to gradually change habits and attitudes that have sabotaged your past efforts. Simply admitting your own challenges won't get you past them entirely. But it helps in planning how you'll deal with them and whether you're going to succeed in losing weight once and for all.
You likely will have an occasional setback. But instead of giving up entirely, simply start fresh the next day. Remember that you're planning to change your life. It won't happen all at once, but stick to your healthy lifestyle and the results will be worth it

Less Is More

Once in a while I'm going to post some some fun beauty tips.

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You don't need as much product as you think. Look great -- and save money -- with our size-it-right guide.

EYE CREAM

One M&M mini per eye.

"Anything more can clog pores," says Miami dermatologist Kenneth Beer, M.D.

FOUNDATION

an altoid

"Use only where needed," says L.A. makeup artist Nalo Jones.

FACE OR HAIR SERUM

a nickel

Too much can irritate skin. And "hair will look greasy," says New York stylist Valery Joseph. CONDITIONER

one marble for short hair, two for long

"A palm full of conditioner flattens hair, particularly fine types," Joseph explains.

MOUSSE

a golf ball

"Mousse may feel light, but it's concentrated. Too much can stiffen strands," Joseph says.

Taken from Fitness Magazine February 2009, Page 22

Did You Know?

I figured it doesn't have to be 100% fitness all of the time. Here are a few fun facts.

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Red is your best color.
A study at the University of Rochester discovered that red, more than any other shade, makes men view women as physically attractive and sexually desirable.

You can walk off chocolate cravings.
Chocoholics who took a brisk 15-minute stroll were less likely to want their favorite sweet even when given an unwrapped bar, report researchers at the University of Exeter.

Intense exercise lowers breast cancer risk.
A study of 32,269 women revealed that about an hour of daily vigorous activity, including housework, decreases breast cancer risk by 20 percent.

Turning off the TV will boost your mood.
People who are sad should drop the remote and see friends instead, say experts at the University of Maryland, who found a strong link between watching TV and being unhappy.

*Taken from Fitness Magazine February 2009

More Tips

Hope you find this helpful!

If you eat late at night, the food turns straight into fat.

Not true.
If your overall calories are appropriate for weight loss, you certainly can eat something after dinner. Late night calories will ultimately get used the next day (and even while you sleep). However, for the sake of energy, it is always better to eat your calories during the day when your body needs the fuel. Plus, eating consistently throughout the day will stabilize blood sugar levels -- so you’ll feel energized and experience fewer cravings. If you are going to snack after dinner, I suggest choosing something 250 calories or less.


Fresh fruits and vegetables are more nutritious than frozen.

Not necessarily.
Frozen can be a great produce option (just avoid varieties with added salt, sugar, and sauce). Frozen foods are picked in the peak of ripeness, then frozen. You can eat them as you need them -- and most of the nutrients are locked in. On the other hand, fresh fruit and vegetables are typically harvested before they ripen, and can have nutrient variability. Also, the longer fresh produce sits around in your fridge, the less nutrients it will contain. Bottom line: Buy both fresh and frozen and eat as much as you can.


Cravings are your body's way of telling you it needs something.

This has never been proven.
You normally crave what you like to eat (or smell or see someone else eating). Also, hormonal changes are sometimes responsible for food cravings. Ice cream and pickles anyone?


Any type of water is always better than soda.

No.
There are a few caloric waters with sexy marketing ploys. In fact, some brands have quite a bit of sugar. Always check labels.


Certain foods, like grapefruit, celery, or cabbage soup can burn fat and make you lose weight.

These are anecdotal stories that have no scientific back up.
It’s true these foods are low in calories, but they do NOT actually burn fat


9 Great ways to loose wieght!

1. Get a good Nights Rest-
The less you snooze, the less leptin (a powerful hormone) your body is likely to produce. Leptin helps promote weight loss in two ways- it discourages you from eating, and it rouses you to expend more energy. Also the hormone ghrelin, which stimulates appetite, is higher in people who don't get enough zzz's . So if you don't sleep soundly try and squeeze in a nap the hormones are affected by how much shut eye you get in a 24 hour period.

2. Turn off the Radio
When a restaurante wants its customers to finish their food and go, it plays fast music- as quick as 120 to 130 beats per minute (which is a quicker tempo) and for good reason. The speedier the tune, the faster (and the more) you'll eat. So before any meal either switch off the tunes or tune it to something nice and slow.

3. Never Skip A Meal
Ever! Ignoring breakfast, say isn't going to save big calories. Trust me. You'll become so ravenous, you'll likely gobble down whatever you can get your hands on at the following meal. The reason- Physically, you blood sugar plummets, making you feel famished. Emotionally- you may feel entitled to eat more. Plus, when you deprive yourdelf of food, your body thinks there isn't a source of nourishment available. And as a result you metabolism moves at a snails pace. And we all know the slower your metabolism the harder to loose weight.

4. Leave the Car Behind-
Your risk for obesity increases by 6% for every hour you spend in your car each day. While every mile you walk each day decreases you chance of obesity by 8%. How do get that exercise in? When you're on the phone ( expecially with that chatty person) pace back and forth. to really knock off some calories throw in some sqats or lunges. And while you're watching TV make sure you get up and move around during commercial breaks. Climb up and down stairs or speed walk. Going to the mall? Good shopping rule- no escalators, no elevators period.

5. Get some Sun-
Your body need sunlight to producea feel-good hormone called serotonin, which will lessen your cravings for sugars and carbs. so if you're longing for sweets, go outside even if the weather is cold. It's also a good idea to keep blinds and drapes open during the day.

6. Don't store cookies and other treats in glass jars-
If you keep fatty foods out of sight, it'll be much easier to keep them out of mind. It's been determined that women expecially eat more chocloate when in sight then store in a container or cubard out of sight.

7. Set your fork down after every bite-
It takes around 20 minutes for your stomach to realize it's full. So when your eating to quickly, your body doesn't have time to reconize that you've eaten to much. So you eat a lot more that you would normaly. So slow down, you'll see how eatring slowly will perk up your taste buds.

8. Flick On The lights-
The dimmer the room the more you'll eat. Why? Low lights make you feel relaxed and less self conscious. so the brighter the room the less likly you are to over eat. So keep it bright.

9. Loss the anger-
If you don't keep your emotion under control it can make you fat. How? Getting riled raise a stress hormone in your body, and that increase can make you gain weight- so the angerier you get- the more frequently you get angry- the more likely you are to put pounds on around your waste. so the next time someone pushes your buttons, step back and take a deep breath and think it it really worth it? Close your eyes and press your thumbs to your temples and message the stress away.

Top 10 Foods To Snack On

*Snacking has earned a bad reputation. Some people are convinced good nutrition demands you limit your food intake to just three meals a day. The truth is snacking can be good for you if you make good choices. Choosing snacks that are high in fiber and low in fat, sugar and salt can help you meet your daily health and nutrition goals.
Nutritionist Susan Burke says, "Snacking is always part of a healthy diet. In fact, I recommend eating about six or seven small meals a day, that way your metabolism keeps burning calories."
Snacking does not mean you ignore portion sizes. Portion control plays a vital role in keeping calories under control. The key is to plan snacks into your meal plan. Always pack a couple of snacks so you will have something healthy to satisfy your mid-morning and mid-afternoon cravings.
Healthy snacks don't have to be bland and boring. You never have to substitute taste when it comes to choosing nutritious munchies. There are countless ways to spice up your snacks and keep you satisfied. Burke recommends snacks that include protein, carbohydrates and a little fat.
"The combination snack is the best. The carbohydrates are good for some quick energy while the protein and fats provide you with a little more sustained energy."
Take a bite of these 10 super snacks that are sure to tackle your hunger pangs:
1. String cheese with strawberries
2. Ham on flatbread with peanuts
3. Cottage cheese with fruit
4. Melba Toast with peanut butter
5. Homemade bran muffin
6. Unsalted soy nuts
7. Seasonal fruits with a glass of skim milk
8. Lean turkey breast with rice crackers
9. Celery with ham and light cream cheese
10. Yogurt with fruit

*Article taken from ediets.com, for more information click here

P90X

I don't know if any of you have heard of it, but it's called P90X. It's a workout regimen that has been on TV for probably a year or so. About 6 months ago my dad bought it because it claims that it will "bulk you up". When they got it they opened the package and never did anything with it. Well, they have a new year's resolution like the rest of us, to loose weight. In this P90X program they have a one week diet system that they call the Fat Shredder Diet. My mom and dad started it a week ago today and my mom told me that she's lost 11 pounds and my dad lost 9. I'm seriously thinking I'm going to try this. They said that some of the meals plans are hard to buy the ingredients for but, I guess you can always improvise. I'm going to get it from them this weekend and we'll see what it's all about. I'll keep you posted. In the meantime, have you guys heard of it?

25 Tips

So Far I am down 5 and 1/2 pounds! not to bad wish it was more, but I'm like you Steph I cheat here and there I just can't help getting in that chocolate! But I haven't had a Diet Coke for a week! Did good there! keep up the good work girls! We are doing it! Maybe between all of us we can loose 100 pounds or more!

25 tip to loose BIG!

The surest way to succeed is making small changes. Think in terms of manageable baby steps, like swapping the half-and-half in your morning coffee for fat-free or low-fat milk. There are lots of little changes you can make—in your food plan and daily routine—that will add up to a lot of weight loss over the long haul.

Take a look at our 25 tips below for eating healthfully, fitting exercise into your busy day and revamping your daily routine. Start by picking five changes that you're sure you can tackle and practice them this week. Then try another five next week

Not every idea is right for everyone, so experiment and see what works for you. Lots of little changes can yield big weight-loss results—and a healthier new you!

1. Good things come in small packages.Here's a trick for staying satisfied without consuming large portions: Chop high-calorie foods like cheese and chocolate into smaller pieces. It will seem like you're getting more than you actually are.

2. Get "water-wise."Make a habit of reaching for a glass of water instead of a high-fat snack. It will help your overall health as well as your waistline. So drink up! Add some zest to your six to eight glasses a day with a twist of lemon or lime.

3. Herb it up.Stock up your spice rack, and start growing a small herb garden in your kitchen window. Spices and herbs add fantastic flavor to foods without adding fat or calories.

4. Slim down your soup.Make a big batch of soup and refrigerate it before you eat it. As it cools, the fat will rise to the top and can be skimmed off the surface.

5. Doggie-bag that dinner.At restaurants that you know serve large portions, ask the waiter to put half of your main course in a take-home box before bringing it to your table. Putting the food away before you start your meal will help you practice portion control.

6. Listen to your cravings.If you're craving something sweet, eat something sweet—just opt for a healthier nosh (like fruit) instead of a high-calorie one like ice cream. The same goes for crunchy cravings—for example, try air-popped popcorn instead of high-fat chips. It's just smart substitution!

7. Ease your way into produce.If you're new to eating lots of fruits and vegetables, start slowly. Just add them to the foods you already enjoy. Pile salad veggies into your sandwiches, or add fruit to your cereal.

8. Look for high-fat hints.Want an easy way to identify high-calorie meals? Keep an eye out for these words: au gratin, parmigiana, tempura, alfredo, creamy and carbonara, and enjoy them in moderation.

9. Don't multi-task while you eat.If you're working, reading or watching TV while you eat, you won't be paying attention to what's going into your mouth—and you won't be enjoying every bite. Today, every time you have a meal, sit down. Chew slowly and pay attention to flavors and textures. You'll enjoy your food more and eat less.

10. Taste something new.Broaden your food repertoire—you may find you like more healthy foods than you knew. Try a new fruit or vegetable (ever had plantain, pak choi, starfruit or papaya?).

11. Leave something on your plate at every meal.One bite of bagel, half your sandwich, the bun from your burger. See if you still feel satisfied eating just a bit less.

12. Get to know your portion sizes.It's easy to underestimate how much you're eating. Today, don't just estimate things—make sure. Ask how much is in a serving, read the fine print on labels, measure your food. And learn portion equivalents: One serving of pasta, for instance, should be around the size of a tennis ball.

13. Don't give up dips.If you love creamy dips and sauces, don't cut them out of your food plan completely. Just use low-fat soft cheese and mayo instead of the full fat stuff.

14. Make a healthy substitution.Learn to swap healthier foods for their less-healthy counterparts. Today, find a substitution that works for you: Use skim or low-fat milk instead of whole milk; try whole-wheat bread instead of white.

15. Bring lunch to work tomorrow.Packing lunch will help you control your portion sizes. It also provides a good alternative to restaurants and takeaways, where making healthy choices every day can be challenging (not to mention expensive).

16. Have some dessert.You don't have to deny yourself all the time. Have a treat that brings you pleasure, but this time enjoy it guilt-free be—sure you're practicing portion control, and compensate for your indulgence by exercising a little more or by skipping your afternoon snack.

17. Ask for what you need.Tell your mother-in-law you don't want seconds. Ask your other half to stop bringing you chocolates. Speak up for the place with great salads when your co-workers are picking a restaurant for lunch. Whatever you need to do to succeed at weight loss, ask for it—make yourself a priority and assert yourself.

18. Improve your treadmill technique.When walking on a treadmill, don't grip the rails. It's fine to touch them for balance, but you shouldn't have to hold on. If you do, that might be a signal you should lower the intensity level.

19. Simon says... get fit.Here's an easy way to fit in exercise with your kids: Buy a set of 1 lb weights and play a round of Simon Says—you do it with the weights, they do it without. They'll love it!

20. Make the most of your walks.If your walking routine has become too easy, increase your effort by finding hills. Just be sure to tackle them at the beginning of your walk, when you have energy to spare.

21. Shop 'til you drop...pounds!Add a workout to your shopping sessions by walking around the mall before your start spending. And try walking up the escalator—getting to your destination faster will be an added bonus.

22. Walk an extra 100 steps at work.Adding even a little extra exercise to your daily routine can boost your weight loss. Today, take the stairs instead of the elevator, or stroll down the hall to talk to a co-worker instead of sending an email or calling.

23. Brush your teeth after every meal and snack. This will be a signal to your mouth—and your mind—that it's time to stop eating. Brushing will also give your mouth a nice fresh taste that you'll be disinclined to ruin with a random chip. At work, keep a toothbrush with a cover and toothpaste in your desk drawer.

24. Clean your closet.First, it's great exercise. Second, it's an important step in changing your attitude. Get rid of all the clothes that make you look or feel bad. Throw out anything that's too big—don't give yourself the option of ever fitting into those clothes again. Move the smaller clothes up to the front to help motivate you. Soon, you'll be fitting into those too-tight jeans you couldn't bear to part with.

25. Take your measurements.You might not like your stats now, but you'll be glad you wrote them down when you see how many inches you've lost. It's also another way to measure your success, instead of just looking at the scale. Sometimes even when the numbers on the scale aren't going down, the measurements on your body are