Okay, so day 2 wasn't as successful as day 1. I knew it wasn't going to be because I decided to go off track in the evening time for a cool night on the town. I knew I would be off program and possibly deep into my flex points... however I did know plan on spending 49 points on a nacho plate... WTF?! I didn't know there were single person plates worth 49 points! What the hell was in those nachos?!
We're looking to transfer my daughter schools next year. We went to an open house for an art school. Afterwards we were in such a feel good mood I invited her to a movie. When we got to the movie house we realized we had 2 hours before the movie started, we decided to have dinner first.
We had quite a few selections including the usually safe Subways. We chose Baja Fresh. I thought their stuff was suppose to be Tex-Mex with a healthy twist... I think I always confuse the word FRESH for healthy... fresh fruit, fresh vegetables. Duh, Fresh doesn't always mean healthy.
From the time I woke up until about 6:30pm I did great, almost everything I had was a filling food. Then at the open house they had cupcakes, Vi and I had two each. Still not too bad, that's when we decided to go grab dinner and a movie.
I didn't think the Chicken nachos would be so bad... when I seen the size of the plate I knew we might have some issues. But not 49 points worth of issues! I had the nachos and at the movies I had some peanutbutter cups. Good think I didn't have a drink.
I journaled everything this morning and figured out the points. I was on complete shock when I realized I had 49 points for freaken nachos and worse when I totalled everything up.
Yesterday, for the day I had a grand total of 81 points! I think that's my biggest journaled points day ever.
So 82 points... I'm allowed 25 points daily, so that's 57 points over. I checked off all 35 flex points... so that brought my overage down to 22, I was under my points on Thursday by 10... so if I average that out I went over my points yesterday by 12. I earned 1 activity point for walking so that brings my total overage down to 11.
I'm back on program today and for the rest of the week. I should be able to make up those 11 points.
I'm doing good today. I'm on program. I've used up 5 point so far, I'm going to have some beans for lunch and head to the grocery store to pick up some more goods. I've taken 141 steps so far, but am confident I'll get in my 5000 steps. I'm also going to do 30 minutes worth of my new rebounding video today.
Yesterday was a crazy day... even thought I had all those points at no time did I feel out of control, nor today do I feel out of control. I am in control of the choices I made and the food that I choice to put in my body.
I am on program today, and I can/will do this. I feel strong, healthier for being on program, and good.
Saturday, February 28, 2009
Friday, February 27, 2009
10% HERE I COME SOLO CHALLENGE - Day 1 Report
Yesterday was day one of my solo challenge and I KICKED ASS!
* I stuck with the fat smash diet phase 1 plan, and also journaled all my food - I earned a total of 4 activity points and saved a total of 10 points!
* I drank all my water.
* Took my multivitamin.
* I walked way over my limit, I walked 10,704 steps which equals to 4.39 miles and 2 activity points.
* Aside from the walking, I also did 30 minutes of exercise - trampoline jumping. It was sort of fun, but gets boring fast. I just ordered a rebounding video from ebay, so hopefully I'll be getting more use out of my trampoline.
Here are my current goals, I'm posting this as more of a reminder for myself.
CURRENT WEIGHT: 186.6
GOAL WEIGHT: 177.2
Here are basics for Phase 1: Detox from The Fat Smash Diet:
PHASE 1: Detox
Duration: 9 days
Meals: 4-5 daily along with nightly snack
Exercise: 30 minutes a week five days a week of cardiovascular exercise (any five days you choose)
·Do not skip meals
·Nightly snacks must be small/light
·Food can ONLY be eaten raw, grilled, or steamed.
·You’re allowed 3 tablespoons of low-fat dressing on your salads.
·If you’re grilling your veggies, use a minimal amount of virgin olive oil (one or two teaspoons)
SAMPLE SCHEDULE:
8am... Meal #1
11am... Meal #2 (heavy snack)
2pm... Meal #3
5pm... Meal #4 (light snack)
7pm... Meal #5
8pm... Light Snack
TIPS:
·Snack ideas: Frozen seedless grapes, frozen banana
·Eat foods high in fiber.
·Never eat within a hour and a half before going to bed.
·Try to go for a 20-25 minute walk after dinner
FOOD/DRINKS ALLOWED
·All fruits in any quantity
·All vegetables in any quantity, EXCEPT: NO WHITE POTATOS, NO AVOCADOS
·Good Protein: chickpeas, bean, tofu, lentils
·Brown rice 2 cups of cooked rice per day
·2 cups of low-fat or skim or soy milk per day
·As much water as you like, minimal 8 cups
·Oatmeal 1 cup per day
·All herbs and spices
·6 oz. Low-fat yogurt (2 times per day)
·4 egg whites per day
·2 cups of herbal tea per day
FOOD/DRINKS NOT ALLOWED:
·White rice
·Meat
·Fish
·Cheese
·Bread all types
·Raisins
·Nuts
·Dried and preserved fruits
·Candy/popcorn/chips
·Ice cream
·Alcohol
·Juice
·Soda regular or diet
·Coffee and all coffee drinks
·Sports drinks
·Milkshakes
·Whole eggs or yolks
·Fast food
·Fried food
Cardio Fat Burning:
Work out with your heart rate in the fat-burning zone: 50-70% of maximum heart rate. Subtract your age from 220 to find your maximum heart rate. Then multiply that number by .50 – this will give you the minimum heart rate you should maintain while performing your physical activity. Then take your maximum heart you should maintain while performing your physical activity. Then take your maximum heart rate and multiply it by .70 – this is the upper range for maximal fat burning.
Example: (40-year-old person)
220 - 40 = 180 (maximum heart rate)
180 x .50 = 90 (lower limit or minimal fat-burning range)
180 x .70 = 126 (upper limit of maximal fat – burning range)
Range during exercise for maximal fat burning: 90-126 beats per minute
NOTE: THOSE WHO ARE BETTER CONDITIONED SHOULD WORK WITHIN THE RANGE OF 60-75% OF MAXIMUM HEART RATE.
The only thing I'm changing is making my water limit 6 glasses per day instead of 8. It's challenging enough to get 6, and also Weight Watchers only requires 6.
I'm happy I got through day one. It was definitely a challenge. It was a bit of an emotional day, and also very busy. While taking my mother to pick up her prescriptions she offered Vi and I a tamale... MY FAVORITE. I could of had one and still be within points but I don't think Tamales are included in the fat smash diet... meat, corn, fat, etc. The guy selling the tamales also had atole... my other Mexican comfort foods... it's a drink made of corn meal, I had to decline. Of course my mother was insistent that I get at least one of his goodies. I had to be aggressive and decline strongly. Then she wanted to argue with me while flaunting the goods in my face why those foods aren't so bad... no support.
I walked around trying not to get annoyed while both my mother and my daughter ate tamales (my mother making mmmmmm moaning sounds with every bite) and atole. It was very challenging not breaking down and taking a bite when offered.
It was very tempting but I'm not losing any weight. I need to give this challenge a chance by sticking to it - or else I won't ever lose this weight. I'm tired of being overweight, I'm tired of having to cover my fat during the summers. I'm not going to be young forever so I need to enjoy this time and my body now that it's still all in tact... lol. I laugh, but I'm serious.
So far today I'm doing okay. Oatmeal for breakfast, a bowl of beans for lunch, no snacks so far. I haven't had any water yet, I've better get started.
I'll exercise tonight... my rebounding video just arrived in the mail today. I'm excited to get home and try it.
I don't know what I'm having for dinner yet, probably more beans. I have some red potatoes I think are okay it just says no white potatoes... are the red skinned ones considered white potatoes? I wouldn't mind some yams with a little milk and Splenda sprinkled on top. I need to go grocery shopping tomorrow. I think I've better just stay away from the red potatoes too... maybe. I'm not sure.
NOTE: I JUST YAHOOED IT... I FOUND THIS LINK - http://answers.yahoo.com/question/index?qid=20090201215948AA73n8c IT SAYS BLUE AND RED POTATOS ARE THE SAME AS WHITE POTATOES.
Maybe I'll make some brown rice, I have brown rice at home.
Walking wise, I'm doing okay... I'm a ways off reaching my 5000 steps right now. So far I've 2520... so I'm half way there. This evening Vi and I are going to an open house for a school she's auditioning for - for next year, so I'm hoping they'll give us a tour of the whole school so I'll get some walking in, in not I'll have to finish it up tonight when I get home.
I wish you all a wonderful losing weekend. I know I've been promising a video for the longest, things have been crazy about Divaville... but maybe, just maybe this weekend I'll be able to get something together for you'll...
Happy Friday!
* I stuck with the fat smash diet phase 1 plan, and also journaled all my food - I earned a total of 4 activity points and saved a total of 10 points!
* I drank all my water.
* Took my multivitamin.
* I walked way over my limit, I walked 10,704 steps which equals to 4.39 miles and 2 activity points.
* Aside from the walking, I also did 30 minutes of exercise - trampoline jumping. It was sort of fun, but gets boring fast. I just ordered a rebounding video from ebay, so hopefully I'll be getting more use out of my trampoline.
Here are my current goals, I'm posting this as more of a reminder for myself.
CURRENT WEIGHT: 186.6
GOAL WEIGHT: 177.2
Here are basics for Phase 1: Detox from The Fat Smash Diet:
PHASE 1: Detox
Duration: 9 days
Meals: 4-5 daily along with nightly snack
Exercise: 30 minutes a week five days a week of cardiovascular exercise (any five days you choose)
·Do not skip meals
·Nightly snacks must be small/light
·Food can ONLY be eaten raw, grilled, or steamed.
·You’re allowed 3 tablespoons of low-fat dressing on your salads.
·If you’re grilling your veggies, use a minimal amount of virgin olive oil (one or two teaspoons)
SAMPLE SCHEDULE:
8am... Meal #1
11am... Meal #2 (heavy snack)
2pm... Meal #3
5pm... Meal #4 (light snack)
7pm... Meal #5
8pm... Light Snack
TIPS:
·Snack ideas: Frozen seedless grapes, frozen banana
·Eat foods high in fiber.
·Never eat within a hour and a half before going to bed.
·Try to go for a 20-25 minute walk after dinner
FOOD/DRINKS ALLOWED
·All fruits in any quantity
·All vegetables in any quantity, EXCEPT: NO WHITE POTATOS, NO AVOCADOS
·Good Protein: chickpeas, bean, tofu, lentils
·Brown rice 2 cups of cooked rice per day
·2 cups of low-fat or skim or soy milk per day
·As much water as you like, minimal 8 cups
·Oatmeal 1 cup per day
·All herbs and spices
·6 oz. Low-fat yogurt (2 times per day)
·4 egg whites per day
·2 cups of herbal tea per day
FOOD/DRINKS NOT ALLOWED:
·White rice
·Meat
·Fish
·Cheese
·Bread all types
·Raisins
·Nuts
·Dried and preserved fruits
·Candy/popcorn/chips
·Ice cream
·Alcohol
·Juice
·Soda regular or diet
·Coffee and all coffee drinks
·Sports drinks
·Milkshakes
·Whole eggs or yolks
·Fast food
·Fried food
Cardio Fat Burning:
Work out with your heart rate in the fat-burning zone: 50-70% of maximum heart rate. Subtract your age from 220 to find your maximum heart rate. Then multiply that number by .50 – this will give you the minimum heart rate you should maintain while performing your physical activity. Then take your maximum heart you should maintain while performing your physical activity. Then take your maximum heart rate and multiply it by .70 – this is the upper range for maximal fat burning.
Example: (40-year-old person)
220 - 40 = 180 (maximum heart rate)
180 x .50 = 90 (lower limit or minimal fat-burning range)
180 x .70 = 126 (upper limit of maximal fat – burning range)
Range during exercise for maximal fat burning: 90-126 beats per minute
NOTE: THOSE WHO ARE BETTER CONDITIONED SHOULD WORK WITHIN THE RANGE OF 60-75% OF MAXIMUM HEART RATE.
The only thing I'm changing is making my water limit 6 glasses per day instead of 8. It's challenging enough to get 6, and also Weight Watchers only requires 6.
I'm happy I got through day one. It was definitely a challenge. It was a bit of an emotional day, and also very busy. While taking my mother to pick up her prescriptions she offered Vi and I a tamale... MY FAVORITE. I could of had one and still be within points but I don't think Tamales are included in the fat smash diet... meat, corn, fat, etc. The guy selling the tamales also had atole... my other Mexican comfort foods... it's a drink made of corn meal, I had to decline. Of course my mother was insistent that I get at least one of his goodies. I had to be aggressive and decline strongly. Then she wanted to argue with me while flaunting the goods in my face why those foods aren't so bad... no support.
I walked around trying not to get annoyed while both my mother and my daughter ate tamales (my mother making mmmmmm moaning sounds with every bite) and atole. It was very challenging not breaking down and taking a bite when offered.
It was very tempting but I'm not losing any weight. I need to give this challenge a chance by sticking to it - or else I won't ever lose this weight. I'm tired of being overweight, I'm tired of having to cover my fat during the summers. I'm not going to be young forever so I need to enjoy this time and my body now that it's still all in tact... lol. I laugh, but I'm serious.
So far today I'm doing okay. Oatmeal for breakfast, a bowl of beans for lunch, no snacks so far. I haven't had any water yet, I've better get started.
I'll exercise tonight... my rebounding video just arrived in the mail today. I'm excited to get home and try it.
I don't know what I'm having for dinner yet, probably more beans. I have some red potatoes I think are okay it just says no white potatoes... are the red skinned ones considered white potatoes? I wouldn't mind some yams with a little milk and Splenda sprinkled on top. I need to go grocery shopping tomorrow. I think I've better just stay away from the red potatoes too... maybe. I'm not sure.
NOTE: I JUST YAHOOED IT... I FOUND THIS LINK - http://answers.yahoo.com/question/index?qid=20090201215948AA73n8c IT SAYS BLUE AND RED POTATOS ARE THE SAME AS WHITE POTATOES.
Maybe I'll make some brown rice, I have brown rice at home.
Walking wise, I'm doing okay... I'm a ways off reaching my 5000 steps right now. So far I've 2520... so I'm half way there. This evening Vi and I are going to an open house for a school she's auditioning for - for next year, so I'm hoping they'll give us a tour of the whole school so I'll get some walking in, in not I'll have to finish it up tonight when I get home.
I wish you all a wonderful losing weekend. I know I've been promising a video for the longest, things have been crazy about Divaville... but maybe, just maybe this weekend I'll be able to get something together for you'll...
Happy Friday!
Thursday, February 26, 2009
10% HERE I COME SOLO CHALLENGE!!!
I'm tired... I've been trying for many weeks now to reach my 10% loss, and for the longest I've been stuck between 181-185. Today I weighed in at 186.6. I'm starting my solo challenge today.
Originally, I was going to make Biggest Loser vlogs but I realized I've only watched part of one episode so I'm actually not quite sure how the show works, so I've decided to rename my challenge.... it's call the 10% HERE I COME SOLO CHALLENGE! I'll be doing this challenge until I actually reach my 10 percent. Solo is thrown in there because I'm the only challenger. I'm tired of not being a loser. I need to get my act together...
Okay so here are the rules, and you my readers are my judges, cheerleaders, and motivational talkers...
* Stick to the Fat Smash Diet eating plan while journaling my food and counting Weight Watcher points.
* Drink 6 8oz servings of Water a daily
* Take my multivitamin
* Journal all my food
* Walk 5000 steps a day
* Exercise 30 minutes a day/5 days a week
CURRENT WEIGHT: 186.6
GOAL WEIGHT: 177.2
AIMING DATE: April 30th, 2009
Originally, I was going to make Biggest Loser vlogs but I realized I've only watched part of one episode so I'm actually not quite sure how the show works, so I've decided to rename my challenge.... it's call the 10% HERE I COME SOLO CHALLENGE! I'll be doing this challenge until I actually reach my 10 percent. Solo is thrown in there because I'm the only challenger. I'm tired of not being a loser. I need to get my act together...
Okay so here are the rules, and you my readers are my judges, cheerleaders, and motivational talkers...
* Stick to the Fat Smash Diet eating plan while journaling my food and counting Weight Watcher points.
* Drink 6 8oz servings of Water a daily
* Take my multivitamin
* Journal all my food
* Walk 5000 steps a day
* Exercise 30 minutes a day/5 days a week
CURRENT WEIGHT: 186.6
GOAL WEIGHT: 177.2
AIMING DATE: April 30th, 2009
Wednesday, February 25, 2009
Take-Aways #15
- JOIN UP: Whether it's a biking group, a hiking club, or a recreational softball league, exercising with a group of people offers many benefits - built-on opportunities for exercise, a social element, a sense of accountability, and a feeling of community.
- HAVE FAITH: When you face setbacks or obstacles in your weight-loss plan or you feel your motivation beginning to wane, rely on your faith in yourself or a higher power to help you pull through.
- KEEP AN EXERCISE JOURNAL: Make a note of what you did and how the exercise felt, then review your progress regularly - and you'll have a steady source of inspirations to keep up the good workouts.
Originally printed in Weight Watchers Start living, Start losing.
- HAVE FAITH: When you face setbacks or obstacles in your weight-loss plan or you feel your motivation beginning to wane, rely on your faith in yourself or a higher power to help you pull through.
- KEEP AN EXERCISE JOURNAL: Make a note of what you did and how the exercise felt, then review your progress regularly - and you'll have a steady source of inspirations to keep up the good workouts.
Originally printed in Weight Watchers Start living, Start losing.
Tuesday, February 24, 2009
Take-Aways #14
- HANG OUT WITH PEOPLE WHO INSPIRE YOU: Whether you get practical tips from them or their can-do spirit simply bolsters your resolve, their healthy habits are bound to rub off on your in ways that will help you to pursue your goals.
- FILL HALF YOUR PLATE WITH VEGETABLES: The high water and fiber content of veggies can help to fill you up for relatively few calories and points values, leaving room for high-quality protein, fruits, or grains on the other half of your plate.
- TRY THE TEN-MINUTE RULE: Even if you really don't feel like exercising on a particular day, hit the trail, the court, or the gym for just ten minutes and give yourself permission to quit if you really want to after that. Chances are, you won't.
Originally printed in Weight Watchers Start living, Start losing.
- FILL HALF YOUR PLATE WITH VEGETABLES: The high water and fiber content of veggies can help to fill you up for relatively few calories and points values, leaving room for high-quality protein, fruits, or grains on the other half of your plate.
- TRY THE TEN-MINUTE RULE: Even if you really don't feel like exercising on a particular day, hit the trail, the court, or the gym for just ten minutes and give yourself permission to quit if you really want to after that. Chances are, you won't.
Originally printed in Weight Watchers Start living, Start losing.
Monday, February 23, 2009
Huh, Sort Of Still Smashing The Fat...
I think it's unrealistic to say I can do the detox phase of The Fat Smash Diet 8 days in a roll... so what I think I'm going to do is keep trying until I get 8 days of that diet in than move on the the next phase. I actually sort of like the detox phase foods... but it's hard not to have a little chicken once in a while. I just noticed that all the foods in the detox phase are on the Weight Watcher's filling foods.
Friday, I was on program with the detox list until the afternoon when my boss gave me a mini pumpkin pie and shared her Asian style salad with me, I was off the detox phase since then, but still am with in my weekly points budget.
Today, I had plans of getting back on my Detox plan but started off the morning by sneaking a taste of ice cream, I'm counting it was a point and moving on. I'm on program today... slightly a head of schedule then I would like to be but that's okay. I'm going to make sure to get in plenty of fruits and vegetables today to stay with in points.
Saturday, I only got in 3260 steps, that's only 1.33 of a mile... yesterday, I didn't even put my pedometer on. I slept a lot of the day. Saturday night I had a little (or a lot) too much to drink and was up all night like a frat boy singing into the toliet. It was all bad, and a nice reminder to myself why I'm not a heavy drinker... and yes, I did count all my points for those drinks - even thought I vomited them plus some all up.
I feel good about this week... what hasn't been too on is my water, I'm about 10 servings of water short... but might be able to make those up by the end of the week. Also I keep forgetting to take my multivitamin, I haven't taken it at all this week.
I have an idea for some new videos... remember I told you I was going to do another week long marathon? It's coming soon, it's going to start Thursday... it's DietSodaDiva's Biggest Loser Week. Everyday, starting Thursday I'm going to start recording my food intake, what I'm cooking and me exercising, etc. That means I'm going to have to actually exercise everyday. I know this weekend we should be getting some exercise in... I'm thinking of taking Vi ice skating - that could count as exercise... can't it? She loves ice skating. I don't like the cold.
I'm on track today, and I feel good... only three more days until weigh-in. I might actually have a nice loss this week. I'm aiming to get out of the 180's at least by mid-march. I'm setting my goal now by my brother's birthday March 14, I plan to be at most 179.8! That's my goal... it's only 6 pounds. I can do it! Okay, I get a little leway, the 14th falls on a Saturday. So I'm making my goal for the 19th, that's the Thursday after... that gives me three weeks to lose 6 pounds. I'm going to apply myself and do this.
Friday, I was on program with the detox list until the afternoon when my boss gave me a mini pumpkin pie and shared her Asian style salad with me, I was off the detox phase since then, but still am with in my weekly points budget.
Today, I had plans of getting back on my Detox plan but started off the morning by sneaking a taste of ice cream, I'm counting it was a point and moving on. I'm on program today... slightly a head of schedule then I would like to be but that's okay. I'm going to make sure to get in plenty of fruits and vegetables today to stay with in points.
Saturday, I only got in 3260 steps, that's only 1.33 of a mile... yesterday, I didn't even put my pedometer on. I slept a lot of the day. Saturday night I had a little (or a lot) too much to drink and was up all night like a frat boy singing into the toliet. It was all bad, and a nice reminder to myself why I'm not a heavy drinker... and yes, I did count all my points for those drinks - even thought I vomited them plus some all up.
I feel good about this week... what hasn't been too on is my water, I'm about 10 servings of water short... but might be able to make those up by the end of the week. Also I keep forgetting to take my multivitamin, I haven't taken it at all this week.
I have an idea for some new videos... remember I told you I was going to do another week long marathon? It's coming soon, it's going to start Thursday... it's DietSodaDiva's Biggest Loser Week. Everyday, starting Thursday I'm going to start recording my food intake, what I'm cooking and me exercising, etc. That means I'm going to have to actually exercise everyday. I know this weekend we should be getting some exercise in... I'm thinking of taking Vi ice skating - that could count as exercise... can't it? She loves ice skating. I don't like the cold.
I'm on track today, and I feel good... only three more days until weigh-in. I might actually have a nice loss this week. I'm aiming to get out of the 180's at least by mid-march. I'm setting my goal now by my brother's birthday March 14, I plan to be at most 179.8! That's my goal... it's only 6 pounds. I can do it! Okay, I get a little leway, the 14th falls on a Saturday. So I'm making my goal for the 19th, that's the Thursday after... that gives me three weeks to lose 6 pounds. I'm going to apply myself and do this.
Sunday, February 22, 2009
Take-Aways #13
- CANCEL THE PITY PARTY: When you start to feel sorry for yourself about your weight, remind yourself that most people face personal struggles during their lifetimes - and it's your choice whether to do some thing about yours.
- PRACTICE MINDFUL EATING: Turn off the automatic pilot and make it a policy to always be truly conscious of what and how much you're putting in your mouth.
- TREAT YOURSELF LIKE AN ATHLETE: Start exercising regularly and taking care of yourself as if you are an athlete - by fueling yourself with healthy, energy-boosting foods and plenty of sleep - and you'll likely lose weight more easily.
Originally printed in Weight Watchers Start living, Start losing.
- PRACTICE MINDFUL EATING: Turn off the automatic pilot and make it a policy to always be truly conscious of what and how much you're putting in your mouth.
- TREAT YOURSELF LIKE AN ATHLETE: Start exercising regularly and taking care of yourself as if you are an athlete - by fueling yourself with healthy, energy-boosting foods and plenty of sleep - and you'll likely lose weight more easily.
Originally printed in Weight Watchers Start living, Start losing.
Saturday, February 21, 2009
Take-Aways #12
- FEEL THE PAIN: If you're prone to eating when you're upset or angry, remember that food is not the answer. Instead of reaching for food is not the answer. Instead of reaching for food, let yourself experience the emotions, knowing that they won't last forever.
- ACCEPT WHERE YOU ARE NOW: When you feel discouraged by the rate - or lack - of progress you're experiencing, try to accept and appreciate yourself at your current weight. This can help you to hang in there until you begin losing again.
- SAVOR THE FLAVOR: When you do indulge in a reic dessert or another high-calorie treat, eat it slowly and really enjoy the flavor; changes are, you'll feel satisfied after just a few bites and will be able to put down your fork or spoon.
Originally printed in Weight Watchers Start living, Start losing.
- ACCEPT WHERE YOU ARE NOW: When you feel discouraged by the rate - or lack - of progress you're experiencing, try to accept and appreciate yourself at your current weight. This can help you to hang in there until you begin losing again.
- SAVOR THE FLAVOR: When you do indulge in a reic dessert or another high-calorie treat, eat it slowly and really enjoy the flavor; changes are, you'll feel satisfied after just a few bites and will be able to put down your fork or spoon.
Originally printed in Weight Watchers Start living, Start losing.
Friday, February 20, 2009
5,355 Steps Taken Today, And Still Going...
It's Friday. It's been a long dragging day... heck, it's been a long dragging week! I stayed in control yesterday. I ended up ending the day with 9 points left over. That's a new one for me. Usually, I'm 9 points over.
Yesterday, I got up at 5am - so I didn't have the energy to work out by time night came. I think on Tuesdays and Thursdays I'll have to workout before I go to my mother's to work.
This morning I was aiming for 5am, but didn't make it. Instead rolled out of bed at 6am - which isn't too bad. But I still didn't work out, I had to look for and wash my clothes for today, prepare my meals to bring with me, etc.
So far, I'm doing pretty good... I did well until my boss gave me this mini pumpkin pie I couldn't resist, I'm still with in points but still I'm suppose to be detoxing from sugar. Well it's done, I ate it and I'm moving on. I think the most important thing is that I stick to my points budget.
Tomorrow, I'm sticking to plan but in the evening Ross and I might be going out, I might have to dig into my flex points for that, but come Sunday I'm back on plan.
I think my biggest challenge is weekends. So if I make it through the weekend with at least half of my flex points I'll do good at weigh-in.
I'm just loving my pedometer. I don't know why I didn't give in sooner and get one. I discovered I need to take 4,673 steps before my steps start counting as actual activity. So far today I've taken 5,355 steps... I don't know if I'll beat yesterdays numbers... but I'm going to try. It's sort of fun monitoring how many steps I take.
Well, I think I've ran my fingers enough for today. Happy Friday...
Yesterday, I got up at 5am - so I didn't have the energy to work out by time night came. I think on Tuesdays and Thursdays I'll have to workout before I go to my mother's to work.
This morning I was aiming for 5am, but didn't make it. Instead rolled out of bed at 6am - which isn't too bad. But I still didn't work out, I had to look for and wash my clothes for today, prepare my meals to bring with me, etc.
So far, I'm doing pretty good... I did well until my boss gave me this mini pumpkin pie I couldn't resist, I'm still with in points but still I'm suppose to be detoxing from sugar. Well it's done, I ate it and I'm moving on. I think the most important thing is that I stick to my points budget.
Tomorrow, I'm sticking to plan but in the evening Ross and I might be going out, I might have to dig into my flex points for that, but come Sunday I'm back on plan.
I think my biggest challenge is weekends. So if I make it through the weekend with at least half of my flex points I'll do good at weigh-in.
I'm just loving my pedometer. I don't know why I didn't give in sooner and get one. I discovered I need to take 4,673 steps before my steps start counting as actual activity. So far today I've taken 5,355 steps... I don't know if I'll beat yesterdays numbers... but I'm going to try. It's sort of fun monitoring how many steps I take.
Well, I think I've ran my fingers enough for today. Happy Friday...
Thursday, February 19, 2009
Smashing The Fat and Detoxing - Day 1
Today was weigh-in and day one of my combination experiment... like I explained yesterday I'm combining a life style change (Weight Watchers) and a Diet (The Fat Smash Diet) for a bit until I can detox off of junk foods, sugars, and high point fatty foods.
I got up super early this morning... 5am. I've decided in order to get what I want done through out the day I have to get up earlier. Unbelievably I made it to the 7am meeting, jumped on the scale and not surprisingly was up... 1.2 pounds.
I was a little sad, but I've been bad this week... what did I expect! Instead of beating myself up I brought a Weight Watchers Pedometer. I LOVE IT! It counts your steps, distance, it's a stop watch, tells time, and best of all it calculates your walking! So far I've earned a little over 1 1/2 activity points. I walked 8814 steps which equals to 3.62 miles! I did a lot of walking today, if I were to be calculating it on my own I would of way over calculated my activity.
I stuck to my restricted plan, even though I was tempted to buy a candy bar today inside Longs Drugs, and my mother offered me 1/2 of a tamale... I stuck to plan, I'm at the end of the day and I still have 9 points left! I'm sure most will probably be gone by the night... but hey I didn't go over today!
YYEEEAAAHHHHH!!!!!
I discovered I like Fat Free Yogurt with frozen fruit and splenda... who would of known!
I got up super early this morning... 5am. I've decided in order to get what I want done through out the day I have to get up earlier. Unbelievably I made it to the 7am meeting, jumped on the scale and not surprisingly was up... 1.2 pounds.
I was a little sad, but I've been bad this week... what did I expect! Instead of beating myself up I brought a Weight Watchers Pedometer. I LOVE IT! It counts your steps, distance, it's a stop watch, tells time, and best of all it calculates your walking! So far I've earned a little over 1 1/2 activity points. I walked 8814 steps which equals to 3.62 miles! I did a lot of walking today, if I were to be calculating it on my own I would of way over calculated my activity.
I stuck to my restricted plan, even though I was tempted to buy a candy bar today inside Longs Drugs, and my mother offered me 1/2 of a tamale... I stuck to plan, I'm at the end of the day and I still have 9 points left! I'm sure most will probably be gone by the night... but hey I didn't go over today!
YYEEEAAAHHHHH!!!!!
I discovered I like Fat Free Yogurt with frozen fruit and splenda... who would of known!
Wednesday, February 18, 2009
Smashing The Fat
It's Wednesday, the day before weigh-in. I've been so out of it lately I haven't even stressed about weigh-in... I've been to busy being stressed about other stuff.
Ross doesn't want to change programs right now, he said he's going to stick to his... he doesn't have to lose weight. I don't know if I've mentioned before a few years back he lost about 40-50 pounds and has kept it off since... so he does maintence.
He does a cross between Body for Life, Fit for Life, and a personalize program a nutritionist wrote out for him a while back.
Ross is interested in doing a fast possibly in a few weeks... so I decided to wait on him to do the fast. I don't think I can do the fast alone right now, I need some support.
Tomorrow I'm going to try something new... I'm combining Weight Watchers and The Fat Smash Diet.
I truly believe I'm a WWer for life... believe and completely love Weight Watchers but sometimes a girl needs a little more guidence than just Tools For Living. The Fat Smash Diet we tried last summer Ross, all the kids, and I. Vi lost a little weight, Ross refused to get on the scale, and the kids gave up. I stuck to phase 1 and part of 2 but didn't lose anything. Ross says it has something to do with the amount of fruit (mainly plums) I was eating... I don't know. Dr. Ian said there was no limitation on the amount of food as long as I stuck to the list. If Ross was right then the book sort of faultly advertises.
Anyway, right now I think I need some sort of detox... so I'm follow The Fat Smash Diet, but journal everything and keep with in my points range. I think this, for sure phase 1 should really kick start my weight loss... and also help me detox from junk food. Almost everytime I go over it's the junk food points that are extra.
I'm excited to try this way of eating again. I've already picked up some beans and brown rice, now I just need to go shopping for Vegetables and Fruit tomorrow morning maybe. I might try to make it to the 7am meeting, so that I can make it back to my side of town by 8:30am and I'll have time to to the grocery store and food market for the other stuff I need.
I typed out the outline for The Fat Smash Diet for those of you who've never heard of it and might want to try it out. It's a pretty good one, but for me personally I don't see it as something long term like Weight Watchers... however I think it'll help me detox from the sugars and fatty foods. With the outline below you don't HAVE to have the book to follow the program, but the book is fairly cheap and if you like me you might want the book, just cause... it's called "The Fat Smash Diet" by Dr. Ian Smith.
The Fat Smash Diet
PHASE 1: Detox
Duration: 9 days
Meals: 4-5 daily along with nightly snack
Exercise: 30 minutes a week five days a week of cardiovascular exercise (any five days you choose)
·Do not skip meals
·Nightly snacks must be small/light
·Food can ONLY be eaten raw, grilled, or steamed.
·You’re allowed 3 tablespoons of low-fat dressing on your salads.
·If you’re grilling your veggies, use a minimal amount of virgin olive oil (one or two teaspoons)
SAMPLE SCHEDULE:
8am... Meal #1
11am... Meal #2 (heavy snack)
2pm... Meal #3
5pm... Meal #4 (light snack)
7pm... Meal #5
8pm... Light Snack
TIPS:
·Snack ideas: Frozen seedless grapes, frozen banana
·Eat foods high in fiber.
·Never eat within a hour and a half before going to bed.
·Try to go for a 20-25 minute walk after dinner
FOOD/DRINKS ALLOWED
·All fruits in any quantity
·All vegetables in any quantity, EXCEPT: NO WHITE POTATOS, NO AVOCADOS
·Good Protein: chickpeas, bean, tofu, lentils
·Brown rice 2 cups of cooked rice per day
·2 cups of low-fat or skim or soy milk per day
·As much water as you like, minimal 8 cups
·Oatmeal 1 cup per day
·All herbs and spices
·6 oz. Low-fat yogurt (2 times per day)
·4 egg whites per day
·2 cups of herbal tea per day
FOOD/DRINKS NOT ALLOWED:
·White rice
·Meat
·Fish
·Cheese
·Bread all types
·Raisins
·Nuts
·Dried and preserved fruits
·Candy/popcorn/chips
·Ice cream
·Alcohol
·Juice
·Soda regular or diet
·Coffee and all coffee drinks
·Sports drinks
·Milkshakes
·Whole eggs or yolks
·Fast food
·Fried food
Cardio Fat Burning:
Work out with your heart rate in the fat-burning zone: 50-70% of maximum heart rate. Subtract your age from 220 to find your maximum heart rate. Then multiply that number by .50 – this will give you the minimum heart rate you should maintain while performing your physical activity. Then take your maximum heart you should maintain while performing your physical activity. Then take your maximum heart rate and multiply it by .70 – this is the upper range for maximal fat burning.
Example: (40-year-old person)
220 - 40 = 180 (maximum heart rate)
180 x .50 = 90 (lower limit or minimal fat-burning range)
180 x .70 = 126 (upper limit of maximal fat – burning range)
Range during exercise for maximal fat burning: 90-126 beats per minute
NOTE: THOSE WHO ARE BETTER CONDITIONED SHOULD WORK WITHIN THE RANGE OF 60-75% OF MAXIMUM HEART RATE.
PHASE 2: Foundation
Duration: 3 weeks
Meals: 4-5 daily along with nightly snack
Exercise: 10-15% more than phase 1 (30 minutes is now 35 minutes)
Still fruits and vegetables are limitless, food list is the same as phase 1 with slight changes and additional foods.
FOOD/DRINKS ALLOWED:
Vegetables and grains:
·Bok choy
·Broccoli
·Collard greens
·Dark green leafy lettuce
·Kale
·Mesclun
·Romaine lettuce
·Spinach
·Watercress
·Acorn squash
·Butternut squash
·Carrots
·Pumpkin
·Sweet potatoes
·Black beans
·Black-eyed peas
·Chickpeas
·Kidney beans
·Lentils
·Corn
·Green peas
·Lima beans
·Artichokes
·Asparagus
·Bean sprouts
·Beets
·Brussel sprouts
·Cabbage
·Cauliflower
·Celery
·Cucumbers
·Eggplant
·Green beans
·Green/red peppers
·Mushrooms
·Okra
·Onions
·Parsnips
·Tomatoes
·Brown rice 2 cups of cooked rice every other day (if desired)
·Avocado ½ per day maximum
NOTE: (Regarding following lists) These are total servings allowed per day; eat your servings during any meal you choose.
Meats 3-4 oz. (size of a deck of playing cards)
·Chicken: baked without skin (NO FRIED!)
·Turkey: baked without the skin
·Ground beef: EXTRA lean or ground sirloin, broiled
·Sirloin steak, broiled
·Lamb, broiled
Seafood
·Halibut, Tuna, Salmon, Snapper, Stripped Bass, etc.: 3ox. (NO FRIED!)
·Shrimp: 4 large
·Mussels: 3oz
·Oysters: 6-12
·Clams: 3
Eggs
·4 egg whites plus 1 whole egg; scrambled, boiled, or poached
Milk & Cheese
·2 ½ cups of low-fat, skim, or soy milk
·Cheese: 1oz (about 1.5 slices)
·6oz. low fat yogurt (2 times per day)
Cereals
Cold unsweetened 1 ½ cups per day
Hot ½ cup per day
·Corn flakes
·Cheerios
·Oatmeal
·Farina/Cream of wheat
·Total
·Bran flakes
·Life
·Rice Crispies
·Puffed wheat
·Shredded wheat
·Wheaties
·Special K
·Chex
Sweeteners
·4 tsp of granulated sugar (or sugar substitute)
Spices & Herbs
·As much as you like except Salt is limited to 2 tsp
Flavorings
·2 tbsp of fat-free dressing
·Extra virgin olive oil 1 tbsp
·1 tbsp of fat-free mayo
·2 pats of butter (two teaspoons)
Drinks
·1 10oz. cup of coffee
·3 cups of tea
·5 cups of club soda
·2 cans of diet soda
·1 cup of freshly squeezed fruit juice (you can divide this up into ½ cup servings)
·Ice tea sweetened only with 3 packets of sugar substitute
·Lemonade made with real lemons and 2 packets of sugar substitute or 2 tsp of granulated sugar
·Flavored seltzer or tonic water unlimited
·Unlimited tap or bottled water!
FOOD/DRINKS NOT ALLOWED:
·White rice
·White potatoes
·Bread/English muffins
·White pasta or white wheat pasta
·White flour
·Pastries/donuts/Danish
·Cake
·Cookies
·Brownies
·Candy
·Ice cream
·Potato chips/corn chips/Tortilla chips/popcorn
·Chocolate
·Bacon
·Sausage
·Alcohol
·Fried food
·Fast food
·Regular soda
·Sweetened juices from a bottle or can
·Milkshakes
·Frappuccinos
·Café latte or cappuccino
TIPS:
·Don’t eat the same fish or meat twice in the same day
·Try to separate the meats by at least a meal
·Try to leave some of the food on your plate when you get up from the table
·Try to do some physical activity after eating dinner (at least 20 minutes)
·Only snack on fruits and veggies after dinner
·Remember portion size: less is more!
PHASE 3: Construction
Duration: 4 weeks
Meals: 4-5 daily along with nightly snack
Exercise: 25% more than phase 2 (35 minutes is now 45 minutes)
Try one day of Phase 1 during each week of Phase 3. This will cut the calories down for a few days and shake your body from it’s comfortable routine, which can kick-start more weight loss.
If possible try to burn off some extra calories by doing a “two-a-day.” Work out twice in one day: a morning exercise routine and another in the evening. This will really rev up your metabolism.
FOOD/DRINKS ALLOWED:
Same as Phase 2 with additional foods
Drinks
·2 cups of freshly squeezed fruit juice (you can divide this up throughout the day as you like)
Meats 5oz. (size of a deck and a half of playing cards)
·Chicken: baked without the skin (NO FRIED!)
·Turkey: baked without the skin
·Ground beef: EXTRA lean or ground sirloin,
·Sirloin steak, broiled
·Lamb, broiled
·Turkey Sausage 1 link
Eggs
·4 egg whites plus 2 whole egg; scrambled, boiled, or poached
Milk & Cheese
·3 cups of low-fat, skim, or soy milk
·Cheese: 1.3oz (about 2 slices)
Pasta & Bread
·Whole wheat pasta: 1 cup per day
·White wheat/whole grain bread: 4 thin slices
Desserts (the serving size for the cookies is approximately the size of a silver dollar (e.g., an Oreo)
NOTE: One dessert per day at any meal you choose
·3 chocolate chip cookies
·4 gingersnaps
·2 oatmeal raisin cookies
·2 whole graham crackers
·1 scoop of low-fat ice cream
FOOD/DRINKS NOT ALLOWED:
·White rice
·White potatoes
·White bread/English muffins
·White pasta
·White flour
·Pastries/donuts/Danish
·Cake
·Brownies
·Candy
·Potato chips/corn chips/tortilla chips/popcorn
·Bacon
·Sausage
·Alcohol
·Regular sodas
·Milkshakes
·Frappuccinos or cappuccinos
·Café latte
PHASE 4: Temple
Duration: Life
Meals: 4-5 daily along with nightly snack
Exercise: Minimum 1 hour daily five times a week
TIPS:
·Buy an inexpensive pedometer to keep track of how many steps you take per day. Try 6,000 steps for good health and 10,000 steps for weight loss.
FOOD/DRINKS ALLOWED:
Same as Phase 3 with additional foods. Enjoy, but remember PORTION CONTROL!
Breakfast
·Bacon 4 strips per week
·Sausage 2 links per week
·6 4-inch pancakes per week (whole wheat is better)
·1 6-inch waffle per week
Lunch & Dinner
·2 slices of cheese pizza with any toppings – twice a week
·White rice- 2 servings per week (but brown is still better)
·1 white baked potato a week (but sweet potato is still better)
·2 small servings of French fries per week
·1 serving of ricotta cheese - 3 times per week
·2 medium-sized crab cakes per week
·1 medium-sized lobster per week (use butter sparingly)
·4 medium slices of ham per week (avoid the fat)
Drinks
·2 8-oz. cups of soda per week (diet soda is much better)
·2-3 beers per week (preferably not at one sitting)
·3 glasses of wine per week (preferably not at one sitting)
·2 8-oz. café lattes or cappuccinos per week (try using fat-free milk)
·1 12-oz. milkshake per week
PHYSICAL ACTIVITY:
Exercise 5 times a week for 1 intense hour each time. It’s very important to change your workout routine, since your body can quickly become accustomed to your exercise schedule and stop burning the calories.
Start lifting light free weights under supervision. This will help build up your lean muscle mass. You should lift weights at least twice a week, working on your different body parts. You can do this right at home with dumbbells.
PLATEAU:
DON’T QUIT! Plateaus are very common, be patient. There are several methods to bust through this ‘standstill’ point.
·First, each time you exercise, increase it by 20% and do this for 9 days. For example, if you normally walk for 60 minutes during your exercise time, walk for 72 minutes instead. If you normally walk 2 miles at a time, walk 2.4 miles. At the same time, decrease the amount of calories you consume by eating smaller portions. This way you’re attacking the problem from both ends.
·Another method is to change your diet altogether. Sometimes you have to 'shock' the system to get it going. So go back to an earlier phase like 1 or 2 or a combination of them and stay there for 7 days. You can play with the combination as you like, but the idea is to do something different fro what you’ve been doing. You should also change your exercise program. Try to do a different exercise. Don’t decrease your time, just switch up the activity.
Ross doesn't want to change programs right now, he said he's going to stick to his... he doesn't have to lose weight. I don't know if I've mentioned before a few years back he lost about 40-50 pounds and has kept it off since... so he does maintence.
He does a cross between Body for Life, Fit for Life, and a personalize program a nutritionist wrote out for him a while back.
Ross is interested in doing a fast possibly in a few weeks... so I decided to wait on him to do the fast. I don't think I can do the fast alone right now, I need some support.
Tomorrow I'm going to try something new... I'm combining Weight Watchers and The Fat Smash Diet.
I truly believe I'm a WWer for life... believe and completely love Weight Watchers but sometimes a girl needs a little more guidence than just Tools For Living. The Fat Smash Diet we tried last summer Ross, all the kids, and I. Vi lost a little weight, Ross refused to get on the scale, and the kids gave up. I stuck to phase 1 and part of 2 but didn't lose anything. Ross says it has something to do with the amount of fruit (mainly plums) I was eating... I don't know. Dr. Ian said there was no limitation on the amount of food as long as I stuck to the list. If Ross was right then the book sort of faultly advertises.
Anyway, right now I think I need some sort of detox... so I'm follow The Fat Smash Diet, but journal everything and keep with in my points range. I think this, for sure phase 1 should really kick start my weight loss... and also help me detox from junk food. Almost everytime I go over it's the junk food points that are extra.
I'm excited to try this way of eating again. I've already picked up some beans and brown rice, now I just need to go shopping for Vegetables and Fruit tomorrow morning maybe. I might try to make it to the 7am meeting, so that I can make it back to my side of town by 8:30am and I'll have time to to the grocery store and food market for the other stuff I need.
I typed out the outline for The Fat Smash Diet for those of you who've never heard of it and might want to try it out. It's a pretty good one, but for me personally I don't see it as something long term like Weight Watchers... however I think it'll help me detox from the sugars and fatty foods. With the outline below you don't HAVE to have the book to follow the program, but the book is fairly cheap and if you like me you might want the book, just cause... it's called "The Fat Smash Diet" by Dr. Ian Smith.
PHASE 1: Detox
Duration: 9 days
Meals: 4-5 daily along with nightly snack
Exercise: 30 minutes a week five days a week of cardiovascular exercise (any five days you choose)
·Do not skip meals
·Nightly snacks must be small/light
·Food can ONLY be eaten raw, grilled, or steamed.
·You’re allowed 3 tablespoons of low-fat dressing on your salads.
·If you’re grilling your veggies, use a minimal amount of virgin olive oil (one or two teaspoons)
SAMPLE SCHEDULE:
8am... Meal #1
11am... Meal #2 (heavy snack)
2pm... Meal #3
5pm... Meal #4 (light snack)
7pm... Meal #5
8pm... Light Snack
TIPS:
·Snack ideas: Frozen seedless grapes, frozen banana
·Eat foods high in fiber.
·Never eat within a hour and a half before going to bed.
·Try to go for a 20-25 minute walk after dinner
FOOD/DRINKS ALLOWED
·All fruits in any quantity
·All vegetables in any quantity, EXCEPT: NO WHITE POTATOS, NO AVOCADOS
·Good Protein: chickpeas, bean, tofu, lentils
·Brown rice 2 cups of cooked rice per day
·2 cups of low-fat or skim or soy milk per day
·As much water as you like, minimal 8 cups
·Oatmeal 1 cup per day
·All herbs and spices
·6 oz. Low-fat yogurt (2 times per day)
·4 egg whites per day
·2 cups of herbal tea per day
FOOD/DRINKS NOT ALLOWED:
·White rice
·Meat
·Fish
·Cheese
·Bread all types
·Raisins
·Nuts
·Dried and preserved fruits
·Candy/popcorn/chips
·Ice cream
·Alcohol
·Juice
·Soda regular or diet
·Coffee and all coffee drinks
·Sports drinks
·Milkshakes
·Whole eggs or yolks
·Fast food
·Fried food
Cardio Fat Burning:
Work out with your heart rate in the fat-burning zone: 50-70% of maximum heart rate. Subtract your age from 220 to find your maximum heart rate. Then multiply that number by .50 – this will give you the minimum heart rate you should maintain while performing your physical activity. Then take your maximum heart you should maintain while performing your physical activity. Then take your maximum heart rate and multiply it by .70 – this is the upper range for maximal fat burning.
Example: (40-year-old person)
220 - 40 = 180 (maximum heart rate)
180 x .50 = 90 (lower limit or minimal fat-burning range)
180 x .70 = 126 (upper limit of maximal fat – burning range)
Range during exercise for maximal fat burning: 90-126 beats per minute
NOTE: THOSE WHO ARE BETTER CONDITIONED SHOULD WORK WITHIN THE RANGE OF 60-75% OF MAXIMUM HEART RATE.
PHASE 2: Foundation
Duration: 3 weeks
Meals: 4-5 daily along with nightly snack
Exercise: 10-15% more than phase 1 (30 minutes is now 35 minutes)
Still fruits and vegetables are limitless, food list is the same as phase 1 with slight changes and additional foods.
FOOD/DRINKS ALLOWED:
Vegetables and grains:
·Bok choy
·Broccoli
·Collard greens
·Dark green leafy lettuce
·Kale
·Mesclun
·Romaine lettuce
·Spinach
·Watercress
·Acorn squash
·Butternut squash
·Carrots
·Pumpkin
·Sweet potatoes
·Black beans
·Black-eyed peas
·Chickpeas
·Kidney beans
·Lentils
·Corn
·Green peas
·Lima beans
·Artichokes
·Asparagus
·Bean sprouts
·Beets
·Brussel sprouts
·Cabbage
·Cauliflower
·Celery
·Cucumbers
·Eggplant
·Green beans
·Green/red peppers
·Mushrooms
·Okra
·Onions
·Parsnips
·Tomatoes
·Brown rice 2 cups of cooked rice every other day (if desired)
·Avocado ½ per day maximum
NOTE: (Regarding following lists) These are total servings allowed per day; eat your servings during any meal you choose.
Meats 3-4 oz. (size of a deck of playing cards)
·Chicken: baked without skin (NO FRIED!)
·Turkey: baked without the skin
·Ground beef: EXTRA lean or ground sirloin, broiled
·Sirloin steak, broiled
·Lamb, broiled
Seafood
·Halibut, Tuna, Salmon, Snapper, Stripped Bass, etc.: 3ox. (NO FRIED!)
·Shrimp: 4 large
·Mussels: 3oz
·Oysters: 6-12
·Clams: 3
Eggs
·4 egg whites plus 1 whole egg; scrambled, boiled, or poached
Milk & Cheese
·2 ½ cups of low-fat, skim, or soy milk
·Cheese: 1oz (about 1.5 slices)
·6oz. low fat yogurt (2 times per day)
Cereals
Cold unsweetened 1 ½ cups per day
Hot ½ cup per day
·Corn flakes
·Cheerios
·Oatmeal
·Farina/Cream of wheat
·Total
·Bran flakes
·Life
·Rice Crispies
·Puffed wheat
·Shredded wheat
·Wheaties
·Special K
·Chex
Sweeteners
·4 tsp of granulated sugar (or sugar substitute)
Spices & Herbs
·As much as you like except Salt is limited to 2 tsp
Flavorings
·2 tbsp of fat-free dressing
·Extra virgin olive oil 1 tbsp
·1 tbsp of fat-free mayo
·2 pats of butter (two teaspoons)
Drinks
·1 10oz. cup of coffee
·3 cups of tea
·5 cups of club soda
·2 cans of diet soda
·1 cup of freshly squeezed fruit juice (you can divide this up into ½ cup servings)
·Ice tea sweetened only with 3 packets of sugar substitute
·Lemonade made with real lemons and 2 packets of sugar substitute or 2 tsp of granulated sugar
·Flavored seltzer or tonic water unlimited
·Unlimited tap or bottled water!
FOOD/DRINKS NOT ALLOWED:
·White rice
·White potatoes
·Bread/English muffins
·White pasta or white wheat pasta
·White flour
·Pastries/donuts/Danish
·Cake
·Cookies
·Brownies
·Candy
·Ice cream
·Potato chips/corn chips/Tortilla chips/popcorn
·Chocolate
·Bacon
·Sausage
·Alcohol
·Fried food
·Fast food
·Regular soda
·Sweetened juices from a bottle or can
·Milkshakes
·Frappuccinos
·Café latte or cappuccino
TIPS:
·Don’t eat the same fish or meat twice in the same day
·Try to separate the meats by at least a meal
·Try to leave some of the food on your plate when you get up from the table
·Try to do some physical activity after eating dinner (at least 20 minutes)
·Only snack on fruits and veggies after dinner
·Remember portion size: less is more!
PHASE 3: Construction
Duration: 4 weeks
Meals: 4-5 daily along with nightly snack
Exercise: 25% more than phase 2 (35 minutes is now 45 minutes)
Try one day of Phase 1 during each week of Phase 3. This will cut the calories down for a few days and shake your body from it’s comfortable routine, which can kick-start more weight loss.
If possible try to burn off some extra calories by doing a “two-a-day.” Work out twice in one day: a morning exercise routine and another in the evening. This will really rev up your metabolism.
FOOD/DRINKS ALLOWED:
Same as Phase 2 with additional foods
Drinks
·2 cups of freshly squeezed fruit juice (you can divide this up throughout the day as you like)
Meats 5oz. (size of a deck and a half of playing cards)
·Chicken: baked without the skin (NO FRIED!)
·Turkey: baked without the skin
·Ground beef: EXTRA lean or ground sirloin,
·Sirloin steak, broiled
·Lamb, broiled
·Turkey Sausage 1 link
Eggs
·4 egg whites plus 2 whole egg; scrambled, boiled, or poached
Milk & Cheese
·3 cups of low-fat, skim, or soy milk
·Cheese: 1.3oz (about 2 slices)
Pasta & Bread
·Whole wheat pasta: 1 cup per day
·White wheat/whole grain bread: 4 thin slices
Desserts (the serving size for the cookies is approximately the size of a silver dollar (e.g., an Oreo)
NOTE: One dessert per day at any meal you choose
·3 chocolate chip cookies
·4 gingersnaps
·2 oatmeal raisin cookies
·2 whole graham crackers
·1 scoop of low-fat ice cream
FOOD/DRINKS NOT ALLOWED:
·White rice
·White potatoes
·White bread/English muffins
·White pasta
·White flour
·Pastries/donuts/Danish
·Cake
·Brownies
·Candy
·Potato chips/corn chips/tortilla chips/popcorn
·Bacon
·Sausage
·Alcohol
·Regular sodas
·Milkshakes
·Frappuccinos or cappuccinos
·Café latte
PHASE 4: Temple
Duration: Life
Meals: 4-5 daily along with nightly snack
Exercise: Minimum 1 hour daily five times a week
TIPS:
·Buy an inexpensive pedometer to keep track of how many steps you take per day. Try 6,000 steps for good health and 10,000 steps for weight loss.
FOOD/DRINKS ALLOWED:
Same as Phase 3 with additional foods. Enjoy, but remember PORTION CONTROL!
Breakfast
·Bacon 4 strips per week
·Sausage 2 links per week
·6 4-inch pancakes per week (whole wheat is better)
·1 6-inch waffle per week
Lunch & Dinner
·2 slices of cheese pizza with any toppings – twice a week
·White rice- 2 servings per week (but brown is still better)
·1 white baked potato a week (but sweet potato is still better)
·2 small servings of French fries per week
·1 serving of ricotta cheese - 3 times per week
·2 medium-sized crab cakes per week
·1 medium-sized lobster per week (use butter sparingly)
·4 medium slices of ham per week (avoid the fat)
Drinks
·2 8-oz. cups of soda per week (diet soda is much better)
·2-3 beers per week (preferably not at one sitting)
·3 glasses of wine per week (preferably not at one sitting)
·2 8-oz. café lattes or cappuccinos per week (try using fat-free milk)
·1 12-oz. milkshake per week
PHYSICAL ACTIVITY:
Exercise 5 times a week for 1 intense hour each time. It’s very important to change your workout routine, since your body can quickly become accustomed to your exercise schedule and stop burning the calories.
Start lifting light free weights under supervision. This will help build up your lean muscle mass. You should lift weights at least twice a week, working on your different body parts. You can do this right at home with dumbbells.
PLATEAU:
DON’T QUIT! Plateaus are very common, be patient. There are several methods to bust through this ‘standstill’ point.
·First, each time you exercise, increase it by 20% and do this for 9 days. For example, if you normally walk for 60 minutes during your exercise time, walk for 72 minutes instead. If you normally walk 2 miles at a time, walk 2.4 miles. At the same time, decrease the amount of calories you consume by eating smaller portions. This way you’re attacking the problem from both ends.
·Another method is to change your diet altogether. Sometimes you have to 'shock' the system to get it going. So go back to an earlier phase like 1 or 2 or a combination of them and stay there for 7 days. You can play with the combination as you like, but the idea is to do something different fro what you’ve been doing. You should also change your exercise program. Try to do a different exercise. Don’t decrease your time, just switch up the activity.
Tuesday, February 17, 2009
Take-Aways #11
- BOOST YOUR COMFORT QUOTIENT: Losing weight isn't only about enhancing how you look on the outside; it's also about improving how you feel in your own skin. Focusing on boosting that comfort quotient can keep you motivated throughout the weight-loss journey.
- STAND UP TO FOOD PUSHERS: Whenever a host pressures you to eat something you'd like to avoid at a social gathering, tell her you'll either try it later or that what you reall have your eye on is another (healthier dish on the table. Complimenting a food pusher on something she's offering will distract her from her agenda and help you to stick with yours.
- FOCUS ON THE PRESENTATION: If you arrange your food creatively on the center of a plate with a large rim, you'll be giving yoour eyes and mind a real treat - and you'll be practicing portion control at the same time.
Originally printed in Weight Watchers Start living, Start losing.
- STAND UP TO FOOD PUSHERS: Whenever a host pressures you to eat something you'd like to avoid at a social gathering, tell her you'll either try it later or that what you reall have your eye on is another (healthier dish on the table. Complimenting a food pusher on something she's offering will distract her from her agenda and help you to stick with yours.
- FOCUS ON THE PRESENTATION: If you arrange your food creatively on the center of a plate with a large rim, you'll be giving yoour eyes and mind a real treat - and you'll be practicing portion control at the same time.
Originally printed in Weight Watchers Start living, Start losing.
Monday, February 16, 2009
I'm Sorry for Disappointing you
I noticed over the weekend I lost a few followers which is disappointing to me, but giving it some thought I probably would have unsubscribe to me too. I haven't been up to par... I've been making excuses after excuses as to why I can't stay on program. I don't want to be that person.
I'll add a new blog to my following list and if they aren't on program most of the time or are full of excuses I'll usually cut them off... I don't want to waste my time reading blog entries of excuses. I don't like bloggers like that, so why am I being that blogger?
Once again this weekend I feel off program... REALLY bad, I'm embarrassed to tell you what I ate, but I'm really not 100% of what I ate anyway because I didn't journal my food... I didn't journal Friday night, Saturday, or Sunday.
Friday night, I didn't do so bad until I came home from the store and started sorting out my Valentine's things (candy) to give out and started dipping into the bags. It was all bad once I reached the chocolate covered tootsie rolls. I don't know why I always convince myself that I can stop after one or two... it's not like that, I end up eating the whole freak’n package!
Saturday was such a horrible day, I don't even want to describe what I went through... part of my misery was depression and feeling sorry for myself, the rest was everything going wrong. Saturday was my worse day... by 9am I had already had about 5-10 points. Then came the McDonalds' breakfasts... yes breakfasts was meant to be plural! I had a whole one then the second one I brought for my mother, but she pissed me off so I ate that too but gave the Hash brown to Penelope The Chihuahua - as if that really made a difference.
Saturday I just ate and ate and ate... Sunday morning felt emotionally and physically sick and was on the verge of an anxiety attack. I wasn't feeling good at all. I overloaded on sugar, and Sunday even thought I didn't feel good still kept drinking kool-aid instead of water... including with my breakfast. I almost forgot to mention the kool-aid was made with real sugar no substitutions there. I felt like shit but kept on going...
I woke up this morning happy to be alive, happy I didn't have a heart attack or a stroke in the middle of the night due to all the high fat and sugary foods I had over the weekend.
I feel so much better when I eat healthy, I need to remember that feeling... I realize I'm addicted to high fat foods and sugar. When I have them I go crazy and binge. I need to detox and stay away from that crap. I'll eat until I feel like shit and then you would think that I would stop there, but I don't I just keep going.
I think for the next couple of days I'm going to stick to veggies and clean protein like chicken. My body needs a rest. I'm thinking of doing a fast then the detox phase of The Fat Smash Diet just to get me back on track. Ross and I tried the fat smash diet during the summer... it was really hard to stick with... but I think the detox phase will help me clear out my system of stuff I've been putting into it.
I'm on program today, I'm going to lay low by upping the veggies and cutting the high fat foods and sugar. I weigh-in Thursday, I'm not sure if this week is salvageable - but that doesn't matter, what matters is that I get back on program today and stay there.
I think I'll start my detox Thursday, I'm going to talk to Ross to see if he wants to do it with me. If he doesn't want to do it, I'll do it by myself. I'll keep you posted on that.
I feel I've also been slipping with my blogs... this one and my personal one. I have a crafty one but can't always post there, since I restarted this one the crafty one just fell off. I feel better when I blog - it's therapeutic for me. I know I promised a video this weekend... but there was just no time. I have an idea for a weeks worth of videos... sort of like my week marathon, but this one will be funny... once I get all my ideas together I'll share it with you.
Well, I guess I've ran my fingers enough for today... see you tomorrow.
I'll add a new blog to my following list and if they aren't on program most of the time or are full of excuses I'll usually cut them off... I don't want to waste my time reading blog entries of excuses. I don't like bloggers like that, so why am I being that blogger?
Once again this weekend I feel off program... REALLY bad, I'm embarrassed to tell you what I ate, but I'm really not 100% of what I ate anyway because I didn't journal my food... I didn't journal Friday night, Saturday, or Sunday.
Friday night, I didn't do so bad until I came home from the store and started sorting out my Valentine's things (candy) to give out and started dipping into the bags. It was all bad once I reached the chocolate covered tootsie rolls. I don't know why I always convince myself that I can stop after one or two... it's not like that, I end up eating the whole freak’n package!
Saturday was such a horrible day, I don't even want to describe what I went through... part of my misery was depression and feeling sorry for myself, the rest was everything going wrong. Saturday was my worse day... by 9am I had already had about 5-10 points. Then came the McDonalds' breakfasts... yes breakfasts was meant to be plural! I had a whole one then the second one I brought for my mother, but she pissed me off so I ate that too but gave the Hash brown to Penelope The Chihuahua - as if that really made a difference.
Saturday I just ate and ate and ate... Sunday morning felt emotionally and physically sick and was on the verge of an anxiety attack. I wasn't feeling good at all. I overloaded on sugar, and Sunday even thought I didn't feel good still kept drinking kool-aid instead of water... including with my breakfast. I almost forgot to mention the kool-aid was made with real sugar no substitutions there. I felt like shit but kept on going...
I woke up this morning happy to be alive, happy I didn't have a heart attack or a stroke in the middle of the night due to all the high fat and sugary foods I had over the weekend.
I feel so much better when I eat healthy, I need to remember that feeling... I realize I'm addicted to high fat foods and sugar. When I have them I go crazy and binge. I need to detox and stay away from that crap. I'll eat until I feel like shit and then you would think that I would stop there, but I don't I just keep going.
I think for the next couple of days I'm going to stick to veggies and clean protein like chicken. My body needs a rest. I'm thinking of doing a fast then the detox phase of The Fat Smash Diet just to get me back on track. Ross and I tried the fat smash diet during the summer... it was really hard to stick with... but I think the detox phase will help me clear out my system of stuff I've been putting into it.
I'm on program today, I'm going to lay low by upping the veggies and cutting the high fat foods and sugar. I weigh-in Thursday, I'm not sure if this week is salvageable - but that doesn't matter, what matters is that I get back on program today and stay there.
I think I'll start my detox Thursday, I'm going to talk to Ross to see if he wants to do it with me. If he doesn't want to do it, I'll do it by myself. I'll keep you posted on that.
I feel I've also been slipping with my blogs... this one and my personal one. I have a crafty one but can't always post there, since I restarted this one the crafty one just fell off. I feel better when I blog - it's therapeutic for me. I know I promised a video this weekend... but there was just no time. I have an idea for a weeks worth of videos... sort of like my week marathon, but this one will be funny... once I get all my ideas together I'll share it with you.
Well, I guess I've ran my fingers enough for today... see you tomorrow.
Sunday, February 15, 2009
Take-Aways #10
- FEEL THE PAIN: If you're prone to eating when you're upset or angry, remember that food is not the answer. Instead of reaching for food is not the answer. Instead of reaching for food, let yourself experience the emotions, knowing that they won't last forever.
- ACCEPT WHERE YOU ARE NOW: When you feel discouraged by the rate - or lack - of progress you're experiencing, try to accept and appreciate yourself at your current weight. This can help you to hang in there until you begin losing again.
- SAVOR THE FLAVOR: When you do indulge in a reic dessert or another high-calorie treat, eat it slowly and really enjoy the flavor; changes are, you'll feel satisfied after just a few bites and will be able to put down your fork or spoon.
Originally printed in Weight Watchers Start living, Start losing.
- ACCEPT WHERE YOU ARE NOW: When you feel discouraged by the rate - or lack - of progress you're experiencing, try to accept and appreciate yourself at your current weight. This can help you to hang in there until you begin losing again.
- SAVOR THE FLAVOR: When you do indulge in a reic dessert or another high-calorie treat, eat it slowly and really enjoy the flavor; changes are, you'll feel satisfied after just a few bites and will be able to put down your fork or spoon.
Originally printed in Weight Watchers Start living, Start losing.
Saturday, February 14, 2009
Happy Valentine's Day
In honor of Valentine's I thought I'd post a this recipe:
Chocolate Marshmallow Fudge
Sure, you can buy a box of store-bought chocolates or you can make your own rich fudge at home without any fancy candy-making equipment.
POINTS® Value: 2
Servings: 36
Preparation Time: 10 min
Cooking Time: 5 min
Level of Difficulty: Easy
Chocolate Marshmallow Fudge
Sure, you can buy a box of store-bought chocolates or you can make your own rich fudge at home without any fancy candy-making equipment.
POINTS® Value: 2
Servings: 36
Preparation Time: 10 min
Cooking Time: 5 min
Level of Difficulty: Easy
Ingredients
| | 1 spray(s) cooking spray |
| | 1 2/3 cup(s) sugar |
| | 2/3 cup(s) fat-free evaporated milk |
| | 2 tbsp reduced-calorie margarine, or light butter |
| | 12 oz semisweet chocolate, chopped (about 1 1/2 cups) |
| | 14 large marshmallow(s) |
Instructions
- Coat an 8- X 8-inch pan with cooking spray.
- In a medium saucepan, stir together sugar, evaporated milk and margarine (or butter); bring to a boil over high heat. Reduce heat to medium-low and cook, stirring constantly, about 3 minutes.
- Stir in chocolate and marshmallows; remove pan from heat and stir until smooth.
- Pour mixture into prepared pan and refrigerate until firm, about 2 hours. Cut into thirty-six 1 1/3-inch squares and serve. Yields 1 piece per serving.
Notes
- Store fudge in refrigerator. Or freeze for a firmer consistency.
Friday, February 13, 2009
Not Too Shabby
Yesterday wasn't so bad... it was a very emotional day filled with mixed emotions; confusion, joy, sadness, anger, frustration, annoyance... I did 7 hour of cleaning and walking. I only counted 2 hours as activity points.
I kept a lot running of list of what I was eating but didn't calculate my points until this morning. I didn't do so bad... went over by 2... but of course if i would of counted the 7 hours as activity then I would still be under.
Any who, from what I dealt with yesterday I'm pretty proud I only went over by 2. Today again, I'm aiming for zero over. I'm on the right track. I'm having Oatmeal for breafast, and a prepackaged lunch. I just have to figure snacks out... and dinner.
Dinner's going to be a toughy considering I'll be out and about this evening getting last minute Valentine's day stuff. Unlike last payday today I'm skipping the donut. I could walk over to Wendy's and find someone low points before I start the shopping. The Ultimate Chicken Grill is only 7 points. I might have one of those and see if I can pick up a bag of carrots some place.
Also today I need to make up all my water for yesterday. I had liquids but no water, I'm trying to stay old school and only count the water.
Well I'm off to catch up on some blog reading and get ready for work. Hopefully soon this next week won't be as hectic as these last ones have been.
I kept a lot running of list of what I was eating but didn't calculate my points until this morning. I didn't do so bad... went over by 2... but of course if i would of counted the 7 hours as activity then I would still be under.
Any who, from what I dealt with yesterday I'm pretty proud I only went over by 2. Today again, I'm aiming for zero over. I'm on the right track. I'm having Oatmeal for breafast, and a prepackaged lunch. I just have to figure snacks out... and dinner.
Dinner's going to be a toughy considering I'll be out and about this evening getting last minute Valentine's day stuff. Unlike last payday today I'm skipping the donut. I could walk over to Wendy's and find someone low points before I start the shopping. The Ultimate Chicken Grill is only 7 points. I might have one of those and see if I can pick up a bag of carrots some place.
Also today I need to make up all my water for yesterday. I had liquids but no water, I'm trying to stay old school and only count the water.
Well I'm off to catch up on some blog reading and get ready for work. Hopefully soon this next week won't be as hectic as these last ones have been.
Thursday, February 12, 2009
184.6
I gained .8. I'm not happy about it... but right now I'm sort of numb due to everything that I've been through this week and last.
Right now I think I need to focus on getting down under 180. It's long to far away... 4.6 pounds. I can do this, I know I can but for some reason I'm stuck here... between 185 and 180.
This week I'm going to try to take it day by day. And be prepared. I don't have any money to stock up today, but I get paid tomorrow... so tomorrow after work I can run by the 99 Cents Only store and stock up on some stuff from there... then hit the markets and grocery stores maybe this weekend.
I think part of preparation is having a clean kitchen including refrigerator. I know it's about time clean mine out.
So far today, I think I'm doing okay... I've had about 8 points. It's probably going to be chicken, frozen vegetables, and maybe some rice for dinner. I'm going to aim not to use any of my flex points today... save them for this weekend.... it's VALENTINES!
Victoria will be at her friends and in Santa Cruz this weekend and Ross has the kids, so we'll do the couples thing probably the following weekend. Either way, I'm still excited about Valentines. I'm fixing everyone little baggies and making Valentines day cupcakes... :)
Hopefully tomorrow or Saturday I'll have a video up...
Right now I think I need to focus on getting down under 180. It's long to far away... 4.6 pounds. I can do this, I know I can but for some reason I'm stuck here... between 185 and 180.
This week I'm going to try to take it day by day. And be prepared. I don't have any money to stock up today, but I get paid tomorrow... so tomorrow after work I can run by the 99 Cents Only store and stock up on some stuff from there... then hit the markets and grocery stores maybe this weekend.
I think part of preparation is having a clean kitchen including refrigerator. I know it's about time clean mine out.
So far today, I think I'm doing okay... I've had about 8 points. It's probably going to be chicken, frozen vegetables, and maybe some rice for dinner. I'm going to aim not to use any of my flex points today... save them for this weekend.... it's VALENTINES!
Victoria will be at her friends and in Santa Cruz this weekend and Ross has the kids, so we'll do the couples thing probably the following weekend. Either way, I'm still excited about Valentines. I'm fixing everyone little baggies and making Valentines day cupcakes... :)
Hopefully tomorrow or Saturday I'll have a video up...
Wednesday, February 11, 2009
Confessions
I've been off program practically this whole week. I know it's bad, and well other than being super highly stressed I don't really have an excuse. I just couldn't do it this week... I feel terrible... I'm not being inspirational, I'm not being the person I want to be, and I feel physically terrible. I haven't been that bad, but my body can't take this slowly but surely it's getting use to eating more balanced meals.
Tomorrow is weigh-in. I need to get my challenge packages/gifts together and packed... after that I want to work on some more videos (I haven't done one in a long while), and possibly a blog giveaway.... not sure what I'll give something cheap but fun.
I'll check in tomorrow, hopefully with a better update... a more motivated update.
I did have another NSV yesterday, I brought another Medium sized dress.... :) I'll have to put it on and take a picture in it.
I need to get back into blog reading and checking my email too... it's been a crazy week.
See you tomorrow...
Tomorrow is weigh-in. I need to get my challenge packages/gifts together and packed... after that I want to work on some more videos (I haven't done one in a long while), and possibly a blog giveaway.... not sure what I'll give something cheap but fun.
I'll check in tomorrow, hopefully with a better update... a more motivated update.
I did have another NSV yesterday, I brought another Medium sized dress.... :) I'll have to put it on and take a picture in it.
I need to get back into blog reading and checking my email too... it's been a crazy week.
See you tomorrow...
Tuesday, February 10, 2009
Take-Aways #9
- DON'T MATCH YOUR DINING COMPANIONS BITE FOR BITE: Rather than trying to keep up with how quickly and how much someone else is eating, it's better to focus on enjoying what you eat and consuming enough to satisfy - but not stuff - yourself.
- DISTRACT YOURSELF: When cravings for sweets or junk food threaten to derail your healhty eating plan, distract yourself by calling a friend going for a walk, writing a letter or an e-mail, or doing something else that doesn't involve food. In all likelihood, the cravings will pass in a matter of minutes.
- SILENCE YOUR INNER NAYSAYER: When a little voice inside your head points out your flaws or tries to convince you that you won't achieve your goal, tell it to hush and remind yourself that you do have matters under control.
Originally printed in Weight Watchers Start living, Start losing.
- DISTRACT YOURSELF: When cravings for sweets or junk food threaten to derail your healhty eating plan, distract yourself by calling a friend going for a walk, writing a letter or an e-mail, or doing something else that doesn't involve food. In all likelihood, the cravings will pass in a matter of minutes.
- SILENCE YOUR INNER NAYSAYER: When a little voice inside your head points out your flaws or tries to convince you that you won't achieve your goal, tell it to hush and remind yourself that you do have matters under control.
Originally printed in Weight Watchers Start living, Start losing.
Monday, February 09, 2009
Take-Aways #8
- LEARNING TO COOK ETHNIC FAVORITES YOUR WAY: These days, a variety of cookbooks can help you learn how to prepare low-fat, healthier versions of your favorite dishes from nearly every culture's cuisine.
- BUY THE FIXINGS FOR HEALTHY BREAKFASTS AND SNACKS WHILE TRAVELING: Even if you're staying in a hotel, head to the nearest grocery store and stock up on whole-grain cereal, skim milk, and fruite to ensure that you can have healthy breakfasts and snacks in your room.
- FOCUS ON DAILY GOALS: If you get in the habit of planning what you're going to eat and drink for today and you do this every day, you'll feel more in control and will develop a healthier lifestyle before you know it.
Originally printed in Weight Watchers Start living, Start losing.
- BUY THE FIXINGS FOR HEALTHY BREAKFASTS AND SNACKS WHILE TRAVELING: Even if you're staying in a hotel, head to the nearest grocery store and stock up on whole-grain cereal, skim milk, and fruite to ensure that you can have healthy breakfasts and snacks in your room.
- FOCUS ON DAILY GOALS: If you get in the habit of planning what you're going to eat and drink for today and you do this every day, you'll feel more in control and will develop a healthier lifestyle before you know it.
Originally printed in Weight Watchers Start living, Start losing.
Sunday, February 08, 2009
Take-Aways #7
- STAY FIT ON THE ROAD: Don't let your travels thwart your weight-loss efforts. Walk around the city you're visiting, stay in hotels that have gyms, or bring an exercise DVD with you.
- SCHEDULE EXERCISE AS IF IT WERE A BUSINESS APPOINTMENT: When life is busy, you need to block out time to exercise. By scheduling your workouts in your day-planner and treating them as sacred appointments with yourself, you'll increase your odds of getting physical and staying that way in the long run.
- EAT ONLY AT A TABLE: It's a mistake to munch in bed, on the courch, in the car, or straight from the frige because these eating episodes don't really register, which can set you up for overeating.
Originally printed in Weight Watchers Start living, Start losing.
- SCHEDULE EXERCISE AS IF IT WERE A BUSINESS APPOINTMENT: When life is busy, you need to block out time to exercise. By scheduling your workouts in your day-planner and treating them as sacred appointments with yourself, you'll increase your odds of getting physical and staying that way in the long run.
- EAT ONLY AT A TABLE: It's a mistake to munch in bed, on the courch, in the car, or straight from the frige because these eating episodes don't really register, which can set you up for overeating.
Originally printed in Weight Watchers Start living, Start losing.
Saturday, February 07, 2009
Take-Aways #6
- AIM FOR CONSISTENCY: If you maintain healthy eating habits consistently during the week, you can splurge occasionally on the weekends and still lose weight.
- LOOK FOR WEIGHT LOSS ROLE MODELS: Take note of people who've lost weight and gained considerable energy and vitality - and ask them how they did it. Borrowing their strategies could help you to sustain your motivation when it begins to lag.
- SOCIALING ISN'T JUST ABOUT THE FOOD: By focusing on the social aspects of family barbecues, cocktail parties, and other get-togethers, you'll become more engaged in conversation and less caught up in midelessly putting food in your mouth.
Originally printed in Weight Watchers Start living, Start losing.
- LOOK FOR WEIGHT LOSS ROLE MODELS: Take note of people who've lost weight and gained considerable energy and vitality - and ask them how they did it. Borrowing their strategies could help you to sustain your motivation when it begins to lag.
- SOCIALING ISN'T JUST ABOUT THE FOOD: By focusing on the social aspects of family barbecues, cocktail parties, and other get-togethers, you'll become more engaged in conversation and less caught up in midelessly putting food in your mouth.
Originally printed in Weight Watchers Start living, Start losing.
Friday, February 06, 2009
The Beginner's Guide to Walking
As easy as strolling to the corner store, walking is the most natural and affordable exercise you can do. We guide you through those first steps on the road to a healthier, more "mobile" lifestyle.
Walking is a fuss-free sport. It's both free and easy to schedule. And if you do it regularly, it reduces the risk of heart disease and can help you burn fat and lose weight.
Uphill walks work your calf muscles, hamstrings and buttocks. Downhill walks are great for your thighs (quads), and on level ground, your abdominals and lower back get a workout.
Where to Walk
Walk anywhere you like, whether it's indoors on a treadmill or outside at the park, by the sea or around your local neighborhood. Experiment with different routes that will challenge you with hills and varying terrains.
Sports dietitian Helen O'Connor, PhD, suggests parking your car farther away from your destination than you need to. Walk to work or to the farthest bus stop or subway station. Take the stairs. Or get off the elevator one floor early and walk that extra flight. Give yourself time to walk. Leave home a half hour earlier or take 10 extra minutes to walk to the store.
How Hard and Long to Walk
Start with a half-mile walk, three to four times a week. If you've been inactive, 15 minutes of walking may be plenty for your first few weeks. (It's a good idea to discuss your plans with your doctor.) Then increase the frequency, aiming for a 30-to 60-minute walk each day of the week. Gradually raise your intensity level by walking on inclines, with hand weights or on wet sand.
As you build your level of fitness, steadily climb to a comfortably challenging pace. You should still be able to hold a conversation even though you're breathing a lot harder. At the end of your session, you should be tired and sweaty but not exhausted. At this workout level your body is successfully burning calories. If you prefer to walk indoors on a treadmill, get your heart pumping by varying the machine's speed and incline.
What to Wear and Bring
Comfortable Clothes
Look for fabrics that draw sweat away from the skin. Wear layers, and peel them off as you warm up.
Athletic Shoes
Find shoes that aren't overly snug, because feet swell as you walk. Cushioning under the heel and forefoot are important, as is flexibility, so the ball of your foot can move freely.
Socks
Choose fibers that evaporate sweat and prevent blisters. Try double-layered or padded socks for walks on hard ground.
Pedometer
This handy device measures steps taken and walking distance.
Water Bottle
Drink before you start and every half hour, more often if you're sweating.
Sun Protection
Wear a hat, plus a layer of waterproof sunscreen with an SPF between 15 and 30.
Identification
Bring an ID and a few dollars, in case of an emergency.
Portable Music Player
Your favorite tunes can motivate you to walk a little farther and faster.
Technique Tips
The walking step is a rolling motion.
Strike the ground with your heel, roll through, then push off with your toe. If your feet land flat, your shoes are probably too stiff.
Watch your posture.
Imagine that you have a piece of string coming up through the top of your head. This visualization will straighten you up in seconds.
Tighten your tummy.
Holding in your stomach supports your lower back and keeps abdominals strong.
Swing arms naturally.
They help give you rhythm.
To walk faster, don't lengthen your stride.
Take shorter, quicker steps.
Originally published on WeightWatchers.com (http://www.weightwatchers.com/util/art/index_art.aspx?tabnum=1&art_id=632&sc=3039)
Walking is a fuss-free sport. It's both free and easy to schedule. And if you do it regularly, it reduces the risk of heart disease and can help you burn fat and lose weight.
Uphill walks work your calf muscles, hamstrings and buttocks. Downhill walks are great for your thighs (quads), and on level ground, your abdominals and lower back get a workout.
Where to Walk
Walk anywhere you like, whether it's indoors on a treadmill or outside at the park, by the sea or around your local neighborhood. Experiment with different routes that will challenge you with hills and varying terrains.
Sports dietitian Helen O'Connor, PhD, suggests parking your car farther away from your destination than you need to. Walk to work or to the farthest bus stop or subway station. Take the stairs. Or get off the elevator one floor early and walk that extra flight. Give yourself time to walk. Leave home a half hour earlier or take 10 extra minutes to walk to the store.
How Hard and Long to Walk
Start with a half-mile walk, three to four times a week. If you've been inactive, 15 minutes of walking may be plenty for your first few weeks. (It's a good idea to discuss your plans with your doctor.) Then increase the frequency, aiming for a 30-to 60-minute walk each day of the week. Gradually raise your intensity level by walking on inclines, with hand weights or on wet sand.
As you build your level of fitness, steadily climb to a comfortably challenging pace. You should still be able to hold a conversation even though you're breathing a lot harder. At the end of your session, you should be tired and sweaty but not exhausted. At this workout level your body is successfully burning calories. If you prefer to walk indoors on a treadmill, get your heart pumping by varying the machine's speed and incline.
What to Wear and Bring
Comfortable Clothes
Look for fabrics that draw sweat away from the skin. Wear layers, and peel them off as you warm up.
Athletic Shoes
Find shoes that aren't overly snug, because feet swell as you walk. Cushioning under the heel and forefoot are important, as is flexibility, so the ball of your foot can move freely.
Socks
Choose fibers that evaporate sweat and prevent blisters. Try double-layered or padded socks for walks on hard ground.
Pedometer
This handy device measures steps taken and walking distance.
Water Bottle
Drink before you start and every half hour, more often if you're sweating.
Sun Protection
Wear a hat, plus a layer of waterproof sunscreen with an SPF between 15 and 30.
Identification
Bring an ID and a few dollars, in case of an emergency.
Portable Music Player
Your favorite tunes can motivate you to walk a little farther and faster.
Technique Tips
The walking step is a rolling motion.
Strike the ground with your heel, roll through, then push off with your toe. If your feet land flat, your shoes are probably too stiff.
Watch your posture.
Imagine that you have a piece of string coming up through the top of your head. This visualization will straighten you up in seconds.
Tighten your tummy.
Holding in your stomach supports your lower back and keeps abdominals strong.
Swing arms naturally.
They help give you rhythm.
To walk faster, don't lengthen your stride.
Take shorter, quicker steps.
Originally published on WeightWatchers.com (http://www.weightwatchers.com/util/art/index_art.aspx?tabnum=1&art_id=632&sc=3039)
Thursday, February 05, 2009
2 Down!
Today was a good day. Emotionally, I feel a little bit strong, but I did notice I ate a TONS of carbs. It wasn't a good day eating wise,, but emotionally a little better then I have the past few days.
I went to my meeting, and guess what?! I was down exactly 2 pounds. I should be jumping and screaming right now with excitement... but since I'm still at a weight that I was a few weeks ago and I'm still trying to just work off the gain I had I can be happy about this, but not super excited. I'll be super excited once I pass 181. I am officially 183.8.
I didn't do anything super today, not even journal my food... :-o I know what I had and I have some of it written down. I discovered a new food today, that was quite yummy... Boreka. The one I tried had mushrooms and onion. Soooo good. I have no idea how many points it is.
BTW: DIET SODA DIVA'S HOLIDAY CHALLENGE CHALLENGERS THOSE WHO COMPLETED THE CHALLENGE AND WHO HAVE NOT SPENT ME YOUR ADDRESS PLEASE DO I WILL BE SENDING OUT THE PRIZES VERY SOON... YOU HAVE UNTIL SUNDAY FEBRUARY 8TH, 2009 TO EMAIL ME YOUR ADDRESS. I will not share your address or sell your address to any one person or company.
I went to my meeting, and guess what?! I was down exactly 2 pounds. I should be jumping and screaming right now with excitement... but since I'm still at a weight that I was a few weeks ago and I'm still trying to just work off the gain I had I can be happy about this, but not super excited. I'll be super excited once I pass 181. I am officially 183.8.
I didn't do anything super today, not even journal my food... :-o I know what I had and I have some of it written down. I discovered a new food today, that was quite yummy... Boreka. The one I tried had mushrooms and onion. Soooo good. I have no idea how many points it is.
BTW: DIET SODA DIVA'S HOLIDAY CHALLENGE CHALLENGERS THOSE WHO COMPLETED THE CHALLENGE AND WHO HAVE NOT SPENT ME YOUR ADDRESS PLEASE DO I WILL BE SENDING OUT THE PRIZES VERY SOON... YOU HAVE UNTIL SUNDAY FEBRUARY 8TH, 2009 TO EMAIL ME YOUR ADDRESS. I will not share your address or sell your address to any one person or company.
Wednesday, February 04, 2009
Down - But We're Not Talking Weight...
When I re-started DietSodaDiva.com I vowed to make an entry everyday, but then after making that vow I realized that might not be possible, somedays it's just not... so I have pre-set-up entries like the TAKE-AWAY TIPS and recipes that I post... when I know I won't be able to make a real post I'll schedule one of those to go up.
You might start seeing more of those in the next coming week. I haven't falling off program. I just feel quiet right now.
My daughter needs me right now, and taking care of her and what she needs right now is very important to me... I'm very stressed, worried, etc.
As we speak... all day today I have been on the verge of tears... I've spent most of the morning crying. We will get through this together. We will... but in the mean-time I'm surprised I haven't eating a whole McDonalds. Some points through out the day I can't even drink water, and at others I feel like running across the street and getting a burrito - I know a burrito will taste good, but it's not going to heal my insides and make me feel good emotionally, I actually think it would have the opposite affect - I'll feel even worse.
I still have about 6 points left for dinner... I've done better with my water and food intake points wise this week.
I'll let you know how it goes tomorrow at the meeting...
I'm hoping for a loss, but if there isn't one I understand - TOM arrive today.
You might start seeing more of those in the next coming week. I haven't falling off program. I just feel quiet right now.
My daughter needs me right now, and taking care of her and what she needs right now is very important to me... I'm very stressed, worried, etc.
As we speak... all day today I have been on the verge of tears... I've spent most of the morning crying. We will get through this together. We will... but in the mean-time I'm surprised I haven't eating a whole McDonalds. Some points through out the day I can't even drink water, and at others I feel like running across the street and getting a burrito - I know a burrito will taste good, but it's not going to heal my insides and make me feel good emotionally, I actually think it would have the opposite affect - I'll feel even worse.
I still have about 6 points left for dinner... I've done better with my water and food intake points wise this week.
I'll let you know how it goes tomorrow at the meeting...
I'm hoping for a loss, but if there isn't one I understand - TOM arrive today.
Tuesday, February 03, 2009
Take-Aways #5
- EAT SLOWLY: If you eat too quickly, it's easy to overeat before you realize that you've had enough. But if you slow down - and maybe even put your fork down between bites - it will help you to become aware of how much you've actually putting your mouth and will give your brain ample time to register fullness before you've overdone it.
- SPEND HALF YOUR LUNCH BREAK WALKING: Besides reducing the amoutn of time you spend around food, taking a midday walk can help you burn calories, boose your energy, and manage stress in the middle of the day.
- PRACTICE SELF-LOVE: If you act as if you love yourself - by cutting yourself slack for mistaes you make, by taking goood care of your body, and by comforting yourself in healthy ways (that don't invove food!) when you feel down - the feeling will gradually ome naturally.
Originally printed in Weight Watchers Start living, Start losing.
- SPEND HALF YOUR LUNCH BREAK WALKING: Besides reducing the amoutn of time you spend around food, taking a midday walk can help you burn calories, boose your energy, and manage stress in the middle of the day.
- PRACTICE SELF-LOVE: If you act as if you love yourself - by cutting yourself slack for mistaes you make, by taking goood care of your body, and by comforting yourself in healthy ways (that don't invove food!) when you feel down - the feeling will gradually ome naturally.
Originally printed in Weight Watchers Start living, Start losing.
Monday, February 02, 2009
A Case Of The Mondays...
It's Monday, even though nothing stressful has happened this morning I feel like I'm drowning in stress. My neck somehow got twisted this morning and now hurts. The pain is causing a headache. There's a heaviness on my chest, I'm on the verge of either an anxiety attack or crying. I meet with Vi's school tomorrow morning.
Regardless of my emotions, I refuse to go off program today. So far so good. I'm cutting 2 points today to make up for the 8 I went over yesterday. I've had my oatmeal and milk this morning, my multivitamin. I packed a healthy 6 point lunch of broccoli, rice, and chicken. I have tons of fruit with me including a bag of frozen berries - the whole bag is only 2 points... I love microwaving them and topping them with a little Splenda... YUM. I'm prepare today. I just need to get started on my water.
I got on the scale this morning and it said I was 186.0, that's a gain... but I also drank water late last night... so that might have something to do with it.
I do have a NSV to report, it's sort of exciting. Thursday morning I went out thrifting and picked found a cute Old Navy dress... it looked sort of it I could squeeze into it. I wasn't sure if I could, but figured I would try it on anyway... I went in the fitting room and it fit PERFECTLY, maybe another 5 pounds and it'll fit even better... I was excited. I never find dresses that fit right. Guess what size it was... MEDIUM! The last time I wore a medium was probably in 2000! I know it was a big medium because not to long ago I just started getting into larges, but still... it was exciting to find a dress that fit, and flattering that it was a medium.
Here's my intake for yesterday:
Daily Points: 25
1 serving Salami: 1 (24)
2 Cheese Sticks: 4 (20)
2 Fiber One bars: 4 (16)
1 ft Subway's Chicken Roasted Sanwich: 12 (4)
1 Fiber One bar: 2 (2)
1 Donut - Chocolate: 6 (-4)
5 oz Hamburger Meat - 20% Lean: 8 (-12)
2 slices French Bread: 2 (-14)
1 oz Low Fat Cheese: 2 (-16)
3 servings Black Olives: 2 (-18)
2 Corn Tortillas: 2 (-20)
1 cup Mixed Berries: 1 (-21)
1 tube M&M's Minis: 4 (-25)
Exercise - 1 Hour Slow Walking: +3 (-22)
Flex Points Used: +14 (-8)
Fruits/Veggies: 4
Milk: 3
Liquids/Water: 6
Lean Proteins: 1
Multivitamin: 1
Filling Foods: 6
Regardless of my emotions, I refuse to go off program today. So far so good. I'm cutting 2 points today to make up for the 8 I went over yesterday. I've had my oatmeal and milk this morning, my multivitamin. I packed a healthy 6 point lunch of broccoli, rice, and chicken. I have tons of fruit with me including a bag of frozen berries - the whole bag is only 2 points... I love microwaving them and topping them with a little Splenda... YUM. I'm prepare today. I just need to get started on my water.
I got on the scale this morning and it said I was 186.0, that's a gain... but I also drank water late last night... so that might have something to do with it.
I do have a NSV to report, it's sort of exciting. Thursday morning I went out thrifting and picked found a cute Old Navy dress... it looked sort of it I could squeeze into it. I wasn't sure if I could, but figured I would try it on anyway... I went in the fitting room and it fit PERFECTLY, maybe another 5 pounds and it'll fit even better... I was excited. I never find dresses that fit right. Guess what size it was... MEDIUM! The last time I wore a medium was probably in 2000! I know it was a big medium because not to long ago I just started getting into larges, but still... it was exciting to find a dress that fit, and flattering that it was a medium.
Here's my intake for yesterday:
Daily Points: 25
1 serving Salami: 1 (24)
2 Cheese Sticks: 4 (20)
2 Fiber One bars: 4 (16)
1 ft Subway's Chicken Roasted Sanwich: 12 (4)
1 Fiber One bar: 2 (2)
1 Donut - Chocolate: 6 (-4)
5 oz Hamburger Meat - 20% Lean: 8 (-12)
2 slices French Bread: 2 (-14)
1 oz Low Fat Cheese: 2 (-16)
3 servings Black Olives: 2 (-18)
2 Corn Tortillas: 2 (-20)
1 cup Mixed Berries: 1 (-21)
1 tube M&M's Minis: 4 (-25)
Exercise - 1 Hour Slow Walking: +3 (-22)
Flex Points Used: +14 (-8)
Fruits/Veggies: 4
Milk: 3
Liquids/Water: 6
Lean Proteins: 1
Multivitamin: 1
Filling Foods: 6
Sunday, February 01, 2009
Recovering Weekend
My daughter decided that Thursday Teen Test was too easy for me because I passed with flying colors and Friday decided I needed a harder one... one that almost ended up with me having a mental breakdown! Remember all you mothers out there with young children... don't say I didn't warn you... DO NOT LET YOUR CHILDREN TURN INTO TEENS!
I've been drowning in stress since Thursday, and things are calming down, but it's still going to be a stressful week, it doesn't help that I haven't seen Ross since last weekend... and this is usually the week we spend together. I miss him like crazy.
Even though it was a crazy weekend... guess what?! I stayed on program! Today was the first day I ran out of Flex Points but that's pretty good for me. I went over 8 points... I think I can make that up in three days.
Here's what I had Friday and Saturday....
***FRIDAY***
Daily Points: 25
1 Weight Watcher's Shake - Chocolate: 1 (24)
1 cup Fat-Free Milk: 2 (22)
1 Fiber One Bar: 2 (20)
1 cup Brown Rice: 4 (16)
3 oz Turkey: 3 (13)
2 cups Broccoli: 0 (13)
Butter Spray: 0 (13)
1 Fiber One Bar: 2 (11)
Smart Ones Mint Chocolate Sundae: 3 (8)
2 Weight Watcher's Cakes - Lemon: 2 (6)
1 serving Low Fat Salami: 1 (5)
2 Cheese Sticks: 4 (1)
1 Donut - Chocolate: 6 (-5)
Exercise: 0 (-13)
Flex Points Used: +5 (0)
Fruits/Veggies: 2
Milk: 3
Liquids/Water: 6
Lean Proteins: 1
Multivitamin: 0
Filling Foods: 6
***SATURDAY***
Daily Points: 25
1 Cheese Stick: 2 (23)
2 servings Salami: 3 (20)
1 servings Salami: 1 (19)
1 Fiber One bar: 2 (17)
3/4 cup Beans: 4 (13)
2 Flautas: 8 (5)
3/4 cup Spanish Rice: 3 (2)
2 tbs Guacamole: 2 (0)
1 Fiber One bar: 2 (-2)
3 servings of Beets: 0 (0)
Horchata: 4 (-6)
Exercise - 45 Minutes Slow Walking: +2 (-4)
Flex Points Used: +4 (0)
Fruits/Veggies: 1
Milk: 1
Liquids/Water: 6
Lean Proteins: 2
Multivitamin: 1
Filling Foods: 2
I hope you'll had a fun losing weekend... it's been a tough one for me. I'm gonna go drink some more water and go lay down.
I've been drowning in stress since Thursday, and things are calming down, but it's still going to be a stressful week, it doesn't help that I haven't seen Ross since last weekend... and this is usually the week we spend together. I miss him like crazy.
Even though it was a crazy weekend... guess what?! I stayed on program! Today was the first day I ran out of Flex Points but that's pretty good for me. I went over 8 points... I think I can make that up in three days.
Here's what I had Friday and Saturday....
Daily Points: 25
1 Weight Watcher's Shake - Chocolate: 1 (24)
1 cup Fat-Free Milk: 2 (22)
1 Fiber One Bar: 2 (20)
1 cup Brown Rice: 4 (16)
3 oz Turkey: 3 (13)
2 cups Broccoli: 0 (13)
Butter Spray: 0 (13)
1 Fiber One Bar: 2 (11)
Smart Ones Mint Chocolate Sundae: 3 (8)
2 Weight Watcher's Cakes - Lemon: 2 (6)
1 serving Low Fat Salami: 1 (5)
2 Cheese Sticks: 4 (1)
1 Donut - Chocolate: 6 (-5)
Exercise: 0 (-13)
Flex Points Used: +5 (0)
Fruits/Veggies: 2
Milk: 3
Liquids/Water: 6
Lean Proteins: 1
Multivitamin: 0
Filling Foods: 6
Daily Points: 25
1 Cheese Stick: 2 (23)
2 servings Salami: 3 (20)
1 servings Salami: 1 (19)
1 Fiber One bar: 2 (17)
3/4 cup Beans: 4 (13)
2 Flautas: 8 (5)
3/4 cup Spanish Rice: 3 (2)
2 tbs Guacamole: 2 (0)
1 Fiber One bar: 2 (-2)
3 servings of Beets: 0 (0)
Horchata: 4 (-6)
Exercise - 45 Minutes Slow Walking: +2 (-4)
Flex Points Used: +4 (0)
Fruits/Veggies: 1
Milk: 1
Liquids/Water: 6
Lean Proteins: 2
Multivitamin: 1
Filling Foods: 2
I hope you'll had a fun losing weekend... it's been a tough one for me. I'm gonna go drink some more water and go lay down.
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