Break a Sweat.
Physical activity does more than simply burn calories; it also nourishes psychological wellness. "Exercise is crucial for feeling good about yourself and in control of your life," says John P. Foreyt, Ph.D., professor of medicine and psychiatry at Baylor College of Medicine in Houston. And when you have a sense of control, it's easier to stick to a healthy diet. Aim to burn an extra 300 calories per day. That means 35 minutes of running or cycling, 45 minutes on an elliptical trainer or 40 minutes of aerobics. Already an avid exerciser? Try interval training to torch more calories in less time. Alternate between 30 seconds at the highest speed you can sustain and 90 seconds at a comfortable pace.
Wednesday, January 9, 2008
Tuesday, January 8, 2008
~ Day 10 ~
Resize Servings.
Today's goal is simple: Reduce portions of meat, desserts, baked treats and starchy snacks, and pump up servings of fruit and veggies. "When you increase portions of healthy, low-cal foods, you still feel as if you're eating a lot, so you won't feel deprived," says Lisa Young, Ph.D., adjunct professor of nutrition at New York University in NYC and author of The Portion Teller Plan (Broadway Books). Before you dig in, make sure three fourths of every meal or snack is made up of produce and whole grains, and higher-calorie eats form the last quarter. Except for dried or sugary fruit (like grapes), fruit and veggies are all-you-can-eat.
Today's goal is simple: Reduce portions of meat, desserts, baked treats and starchy snacks, and pump up servings of fruit and veggies. "When you increase portions of healthy, low-cal foods, you still feel as if you're eating a lot, so you won't feel deprived," says Lisa Young, Ph.D., adjunct professor of nutrition at New York University in NYC and author of The Portion Teller Plan (Broadway Books). Before you dig in, make sure three fourths of every meal or snack is made up of produce and whole grains, and higher-calorie eats form the last quarter. Except for dried or sugary fruit (like grapes), fruit and veggies are all-you-can-eat.
Monday, January 7, 2008
Monday, January 7th, 2008 -- Diet Journal
Breakfast:
1 Orange
Lunch:
1/2 Turkey Sandwich on wheat with cheese
1/2 c pineapple and melon
1 cup iced tea, no sugar
Snack:
2 cups Red Grapes
1 Orange
Lunch:
1/2 Turkey Sandwich on wheat with cheese
1/2 c pineapple and melon
1 cup iced tea, no sugar
Snack:
2 cups Red Grapes
Biggest Loser Kickoff!
So, today the diet starts... on high speed. The Biggest Loser competition in our office kicked off today, so I have to be on my best behavior.
Wish me luck!
Wish me luck!
~ Day 7,8, & 9 ~
Spoon Up Soup.
Studies find that when people start their meal with broth-based soup, they eat 100 fewer calories overall. Because of its high water content, soup fills you up—with fewer calories. Spoon up those with fibrous contents (beans, veggies, whole grains), says Barbara Rolls, Ph.D., author of The Volumetrics Eating Plan (HarperCollins).
For the steady snacker: Soup is a super snack, as long as it's low-sodium (no more than 550 milligrams per cup) and low-cal (about 80 to 150 calories per cup). Try Healthy Choice, Progresso and Campbell's microwavable soups.
Chew Some (Healthy) Fat.
Fat can be a dieter's friend—if you pick the right kinds. Trade foods high in saturated fats for those full of monounsaturated fats (olive oil and avocados) and omega-3 fatty acids (wild salmon). "Too little fat can harm your waist," says SELF contributing editor Janis Jibrin, R.D. Keep your daily intake at less than 30 percent of your total calories and less than 10 percent from saturated fats.
Thing Outside the Fridge.
It's great to have healthy food at home, but unless your refrigerator is strapped to your back, you have to stock places outside your kitchen as well. Make it your goal today to create a healthy stash in your car, office, purse and gym bag, says Audrey Cross, Ph.D., professor of nutrition at the Columbia University Mailman School of Public Health in New York City.
Studies find that when people start their meal with broth-based soup, they eat 100 fewer calories overall. Because of its high water content, soup fills you up—with fewer calories. Spoon up those with fibrous contents (beans, veggies, whole grains), says Barbara Rolls, Ph.D., author of The Volumetrics Eating Plan (HarperCollins).
For the steady snacker: Soup is a super snack, as long as it's low-sodium (no more than 550 milligrams per cup) and low-cal (about 80 to 150 calories per cup). Try Healthy Choice, Progresso and Campbell's microwavable soups.
Chew Some (Healthy) Fat.
Fat can be a dieter's friend—if you pick the right kinds. Trade foods high in saturated fats for those full of monounsaturated fats (olive oil and avocados) and omega-3 fatty acids (wild salmon). "Too little fat can harm your waist," says SELF contributing editor Janis Jibrin, R.D. Keep your daily intake at less than 30 percent of your total calories and less than 10 percent from saturated fats.
Thing Outside the Fridge.
It's great to have healthy food at home, but unless your refrigerator is strapped to your back, you have to stock places outside your kitchen as well. Make it your goal today to create a healthy stash in your car, office, purse and gym bag, says Audrey Cross, Ph.D., professor of nutrition at the Columbia University Mailman School of Public Health in New York City.
Friday, January 4, 2008
~ Day Six ~
Surrender Your Sweet Tooth.
Not only does added sugar do zilch for you nutritionally, it can also trigger a binge. Your body digests sugar quickly, so your blood sugar level spikes, the hormone insulin rushes in to lower it and you're left with a low blood sugar level, which makes you hungry. Today, check the labels of your favorite foods and ditch anything that has more than 10 grams of sugar per serving. (The exception is dairy, because of naturally occurring milk sugar.) It's better to sate a sugar craving with a complex carb like fruit, which comes wrapped with fiber. Refined carbs such as bagels and white rice also unleash the spike-and-plummet effect, so try to reach for whole grains whenever possible.
Obviously, the sugar is why my diet has failed the past two days. Tomorrow, I plan on nixing all unnatural sugars from my diet for the rest of the weekend. We shall see how it works. And, I have to remember that weigh-in begins MONDAY!
Not only does added sugar do zilch for you nutritionally, it can also trigger a binge. Your body digests sugar quickly, so your blood sugar level spikes, the hormone insulin rushes in to lower it and you're left with a low blood sugar level, which makes you hungry. Today, check the labels of your favorite foods and ditch anything that has more than 10 grams of sugar per serving. (The exception is dairy, because of naturally occurring milk sugar.) It's better to sate a sugar craving with a complex carb like fruit, which comes wrapped with fiber. Refined carbs such as bagels and white rice also unleash the spike-and-plummet effect, so try to reach for whole grains whenever possible.
Obviously, the sugar is why my diet has failed the past two days. Tomorrow, I plan on nixing all unnatural sugars from my diet for the rest of the weekend. We shall see how it works. And, I have to remember that weigh-in begins MONDAY!
Getting Started On a Diet... The New Tips for Me to Use.
A few tips on how to get your diet started from www.1is2fat.com.
Remember that starting your diet is the hardest part, and it does get easier after that. (AMEN! That is good news to hear. I knew this, but having it reiterated to me makes it seem more viable.)
"Objects in motion tend to stay in motion, objects at rest tend to stay at rest." This applies to dieting as well. Once you build up a little momentum and start living healthier, you'll automatically start making healthier decisions. Soon, it will snowball into a healthy lifestyle.
How exciting that an energy law can describe dieting. It makes dieting more appealing to me to have it tied into physics.
An important first step, when starting a diet, is to get on the scale, see what you weight now, and then define your goal weight. You will know where you are now and where you want to be. Then, the only challenge is filling in the middle, but it's important to define the journey before you take on the challenge.
I have done this. And will re-weigh myself on Monday, for the first day of my Biggest Loser competition. I have to win this competition.
Never say you're going to start your diet "tomorrow." Instead, set an actual date on the calendar and address that date as the day you will start your diet. It's important that you be a specific as possible and when you use a general term such as "tomorrow", you're really not defining your goal properly. If you say you're going to start your diet on the "15th", you've clearly defined your start date and when the 15th comes around, you know it's time for action.
My diet start date was always "yesterday", but this time it is January 7th. Of course I have to start then, as people will be observing my weight etc.
When your setting a diet goal, tell that one person who would make sure to “rub-it-in” if you failed. By doing this, you put yourself in a position of “I’d better do this or I’m never going to hear the end of it.” By putting yourself out on a limb, you expose yourself to a potentially embarrassing situation, but now you have given yourself a major reason why you have to lose the weight. It’s amazing what humans can do when there’s no backing out.
Of course my "rub it in" person would be Barb or Chrissie, both knowing about the Biggest Loser competition.
Walking is one of the best exercises we can do! Look at your life and see if more walking can be inserted. For example: If you're going to 2 different stores, in close proximity of each other, park in the middle and walk to both, as oppose to driving to one and then driving to the other. Another example is to take the stairs instead of the elevator. The point is: there are many little choices throughout the day that can add up to a very healthy lifestyle.
Done and done. Thank you.
Hiring a personal fitness trainer is an excellent way to lose weight. Not only will they help you exercise properly and eat better, but just having someone watch over you is often enough to be the difference for some people.
Like I have the finances to pay for a personal trainer. I wish I did, but alas... what to do. Now, I will rely on websites and personal experience to act as a personal trainer.
Remember that starting your diet is the hardest part, and it does get easier after that. (AMEN! That is good news to hear. I knew this, but having it reiterated to me makes it seem more viable.)
"Objects in motion tend to stay in motion, objects at rest tend to stay at rest." This applies to dieting as well. Once you build up a little momentum and start living healthier, you'll automatically start making healthier decisions. Soon, it will snowball into a healthy lifestyle.
How exciting that an energy law can describe dieting. It makes dieting more appealing to me to have it tied into physics.
An important first step, when starting a diet, is to get on the scale, see what you weight now, and then define your goal weight. You will know where you are now and where you want to be. Then, the only challenge is filling in the middle, but it's important to define the journey before you take on the challenge.
I have done this. And will re-weigh myself on Monday, for the first day of my Biggest Loser competition. I have to win this competition.
Never say you're going to start your diet "tomorrow." Instead, set an actual date on the calendar and address that date as the day you will start your diet. It's important that you be a specific as possible and when you use a general term such as "tomorrow", you're really not defining your goal properly. If you say you're going to start your diet on the "15th", you've clearly defined your start date and when the 15th comes around, you know it's time for action.
My diet start date was always "yesterday", but this time it is January 7th. Of course I have to start then, as people will be observing my weight etc.
When your setting a diet goal, tell that one person who would make sure to “rub-it-in” if you failed. By doing this, you put yourself in a position of “I’d better do this or I’m never going to hear the end of it.” By putting yourself out on a limb, you expose yourself to a potentially embarrassing situation, but now you have given yourself a major reason why you have to lose the weight. It’s amazing what humans can do when there’s no backing out.
Of course my "rub it in" person would be Barb or Chrissie, both knowing about the Biggest Loser competition.
Walking is one of the best exercises we can do! Look at your life and see if more walking can be inserted. For example: If you're going to 2 different stores, in close proximity of each other, park in the middle and walk to both, as oppose to driving to one and then driving to the other. Another example is to take the stairs instead of the elevator. The point is: there are many little choices throughout the day that can add up to a very healthy lifestyle.
Done and done. Thank you.
Hiring a personal fitness trainer is an excellent way to lose weight. Not only will they help you exercise properly and eat better, but just having someone watch over you is often enough to be the difference for some people.
Like I have the finances to pay for a personal trainer. I wish I did, but alas... what to do. Now, I will rely on websites and personal experience to act as a personal trainer.
Friday, January 4th, 2008
** It is not even 9 am, and I have already failed at dieting! **
Breakfast:
A plain bagel with egg and cheese
Snack:
5 chocolate cookies
Lunch:
Chicken Strips w/Buffalo Sauce
Diet Coke
Snack:
6 chocolate cookies
** With this diet, I am going to Hell in a handbag...**
Breakfast:
A plain bagel with egg and cheese
Snack:
5 chocolate cookies
Lunch:
Chicken Strips w/Buffalo Sauce
Diet Coke
Snack:
6 chocolate cookies
** With this diet, I am going to Hell in a handbag...**
Thursday, January 3, 2008
Our "Biggest Loser" Competition.
So, my office decided that we should partake in a "Biggest Loser" competition. Here is a copy of the email that I sent out earlier this afternoon:
It is 3:00 in the afternoon. You have been patiently sitting on the phone listening to a constituent go on and on about their problems. Worst part is, they need help from their state reps not from their federal legislator but they have not let you get in a word edge wise yet. Finally, you get a chance to refer them to their state representative. They blame you for not wanting to help and hang up. You decide to go to the hallway, stretch your legs, and comfort yourself with a piece of chocolate from the candy dish…
Or, it is Thursday night and you are on your way to the second dinner meeting of the week. This time you know the buffet is going to consist of greasy fried chicken, fat laden green beans, and an assortment of pies. And when you pick only a few of the healthier foods from the buffet you notice everyone glaring at you and you know negative thoughts about you are running through their heads. These looks guilt you into making your trip to the dessert table..
We have all experienced this, even the few in the satellite offices.
This is one of the reasons why we have decided to start a "Biggest Loser" challenge within the district offices. The other reasons being, we would all like to look a little bit hotter, we have a few obvious competitive staffers, who hasn’t made a new year’s resolution to become more fit, and spring is just around the corner, time to break out the sleeveless tops.
So, starting on Monday, January 7th, we will begin our version of the Biggest Loser.
Details on our Competition:
* We are using an honor system. You will be required to weigh yourself on January 7th and then every three weeks until the end date of March 31st. You will have to write down your weight somewhere where you will remember where it is each time that we have a weigh in date.
* We will be using a percentage of weight lost to determine the winner. Each time that we have a weigh in, you will have to calculate your percentage lost and email it to me. I will then email out to the competitors how much weight people have lost and rank them in order of most to least.
*Weigh-in Dates are as follows: January 7th, January 28th, February 18th, March 10th, and March 31st.
* To enter into the competition, you will have to pay an entry fee of $25.00. What will this entry fee get you? Well, if you are the BIGGEST LOSER in the office, then you will walk away with the grand prize. So, the more that enter the competition, the more that is at stake.
This gives me an added incentive to lose the pounds. I am determined to beat everyone at the weight loss game. I really just have to keep it on my mind 24/7.
What? Low-cal drinks at Starbucks?!
I love Starbucks. Well, I love any caffeine infused beverage. But, my favorite drink to order at any coffee shop is a sugar-free skim milk vanilla latte with an extra shot of espresso.
When I received the email from Starbucks today advertising their new "Skinny Lattes", I was excited that my drink would be even easier to order.
They are bragging about the nutritional content of their "Starbucks Skinny Latte," which in comparison to their other drinks is something to brag about! A tall skinny latte only has 90 calories! The regular vanilla latte has 250 calories. 160 calorie difference!! Wow!
The Skinny Latte is currently being offered in Vanilla, Mocha, Hazelnut, Cinnamon Dolce, and Caramel.
Perfect for my diet!
When I received the email from Starbucks today advertising their new "Skinny Lattes", I was excited that my drink would be even easier to order.
They are bragging about the nutritional content of their "Starbucks Skinny Latte," which in comparison to their other drinks is something to brag about! A tall skinny latte only has 90 calories! The regular vanilla latte has 250 calories. 160 calorie difference!! Wow!
The Skinny Latte is currently being offered in Vanilla, Mocha, Hazelnut, Cinnamon Dolce, and Caramel.
Perfect for my diet!
~ Day Five ~
Enlist Support.
"If losing weight were easy, we'd all be slim," says John P. Foreyt, Ph.D., professor of medicine and psychiatry at Baylor College of Medicine in Houston. He adds that finding a diet buddy is one of the best ways to make the process more doable. Today, connect with a pal who has similar goals and vow to keep each other honest. Set gym dates and swap healthy-cooking ideas. You can find a diet partner at the Self.com forums or My.Self.com and log how often you check in with each other.
"If losing weight were easy, we'd all be slim," says John P. Foreyt, Ph.D., professor of medicine and psychiatry at Baylor College of Medicine in Houston. He adds that finding a diet buddy is one of the best ways to make the process more doable. Today, connect with a pal who has similar goals and vow to keep each other honest. Set gym dates and swap healthy-cooking ideas. You can find a diet partner at the Self.com forums or My.Self.com and log how often you check in with each other.
Thursday, January 3rd, 2008 -- Diet Journal
Breakfast:
1 Dannon Light'N'Fit Yogurt
1/4 cup GrapeNuts
Snack:
1/2 of Chocolate Boyfriend (OOPS, AGAIN!)
Lunch:
2 cups Red Grapes
1 cup Carrots
3 cups V8 Light Strawberry Banana Juice
SHIT. Again. I failed. After I left the office, my inability to warm up caused me to eat, eat, eat! I am so ashamed that I will not be able to write what I ate. Talk about a binge out. I should have gotten sick...
1 Dannon Light'N'Fit Yogurt
1/4 cup GrapeNuts
Snack:
1/2 of Chocolate Boyfriend (OOPS, AGAIN!)
Lunch:
2 cups Red Grapes
1 cup Carrots
3 cups V8 Light Strawberry Banana Juice
SHIT. Again. I failed. After I left the office, my inability to warm up caused me to eat, eat, eat! I am so ashamed that I will not be able to write what I ate. Talk about a binge out. I should have gotten sick...
Wednesday, January 2, 2008
Testing The Tips
www.testingthetips.blogspot.com
I mentioned in a previous post that my friend, Jen, has a blog in which she "tests the tips." Check it out. Not only is it (somewhat) informative, but she is also hilarious.
I mentioned in a previous post that my friend, Jen, has a blog in which she "tests the tips." Check it out. Not only is it (somewhat) informative, but she is also hilarious.
~ Day Three/Four ~
Pump Up The Protein.
The pro in protein? It's the most satiating food group. To banish hunger, eat 1 to 1.25 grams of protein for every 2.2 pounds of body weight (about 70 grams daily for a 140-pound woman), says Katherine Tallmadge, R.D., author of Diet Simple (Lifeline Press). Include it every time you eat.
Steady Snacker: Shoot for 10 to 15 grams per snack, six times a day. Good choices: 1/2 cup cottage cheese, 1 oz soy nuts, 2 T peanut butter.
Shop Smarter.
It's easier to eat healthfully if you plan ahead. So today—and at least once a week hereafter—hit the produce aisle and buy fresh goodies for the coming week. Get whole fruits and precut veggies and nuts along with staples for healthy meals, such as whole-grain pasta, skinless chicken breasts and prepared marinara. Once you've stocked up, tack a list on the fridge and write down each food as you run out of it. At week's end, you've got a customized record of your favorite nutritious eats.
The pro in protein? It's the most satiating food group. To banish hunger, eat 1 to 1.25 grams of protein for every 2.2 pounds of body weight (about 70 grams daily for a 140-pound woman), says Katherine Tallmadge, R.D., author of Diet Simple (Lifeline Press). Include it every time you eat.
Steady Snacker: Shoot for 10 to 15 grams per snack, six times a day. Good choices: 1/2 cup cottage cheese, 1 oz soy nuts, 2 T peanut butter.
Shop Smarter.
It's easier to eat healthfully if you plan ahead. So today—and at least once a week hereafter—hit the produce aisle and buy fresh goodies for the coming week. Get whole fruits and precut veggies and nuts along with staples for healthy meals, such as whole-grain pasta, skinless chicken breasts and prepared marinara. Once you've stocked up, tack a list on the fridge and write down each food as you run out of it. At week's end, you've got a customized record of your favorite nutritious eats.
Wednesday, January 2, 2008 -- Diet Journal
Breakfast:
2 cups black coffee
1 orange
1 Dannon Light'N'Fit yogurt
Lunch:
2 slices whole grain wheat bread
2 oz. shaved turkey breast
spring mix greens
1 slice colby cheese
2 cups red grapes
4 cups water
Snack:
Wheatables and spreadable cheddar cheese
2 pieces whole grain toast with olive oil butter
Dinner:
1.5 cups V8 Light Strawberry and Banana Juice
3 eggs scrambled
1/4 c shredded cheddar cheese
2 T ketchup
Snack:
1/2 Chocolate Boyfriend (BAD CINDY!)
2 cups black coffee
1 orange
1 Dannon Light'N'Fit yogurt
Lunch:
2 slices whole grain wheat bread
2 oz. shaved turkey breast
spring mix greens
1 slice colby cheese
2 cups red grapes
4 cups water
Snack:
Wheatables and spreadable cheddar cheese
2 pieces whole grain toast with olive oil butter
Dinner:
1.5 cups V8 Light Strawberry and Banana Juice
3 eggs scrambled
1/4 c shredded cheddar cheese
2 T ketchup
Snack:
1/2 Chocolate Boyfriend (BAD CINDY!)
Oops!
So, apparently I had too much fun on New Year's Eve. This resulted in my diet FAILING miserably yesterday. So, today we are going to jump start it again. I will finish my diet journal entry for Saturday, add today's diet journal, and combine yesterday and today's diet tips into one.
I need a swift kick in the butt for that :)
I need a swift kick in the butt for that :)
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