Thursday, March 19, 2009
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
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
Tuesday, March 17, 2009
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.
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.
Monday, March 9, 2009
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.
Sunday, March 8, 2009
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.
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
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
Thursday, March 5, 2009
Sunday, March 1, 2009
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.
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.
Subscribe to:
Posts (Atom)
