Take Fiber To Lose Weight

Daily soluble-finber supplements may help you lose weight by curbing your hunger, according to a recent study published in the British Journal of Nutrition. People who took them lost an extra 9 pounds over four months. Experts say eating fiber-rich food each day can work similar magic. A few to try:

OATMEAL: 1 cup cooked, instant or microwaved
POPCORN: 2 cups, air-popped or microwaved
EDAMAME: 1/2 cup, cooked
RASPBERRIES: 1 cup, fresh or frozen
POTATOES: 1 medium with skin, baked or roasted.

Originally printed in HEALTH magazine - September 2008 Issue.

Grilled Shrimp Salad

POINTS® Value: 1
Servings: 4
Preparation Time: 15 min
Cooking Time: 4 min
Level of Difficulty: Easy
Works with Simply Filling

We all love grilled shrimp, but who's ever heard of grilling lettuce? Actually, it comes off the grill sweet and lightly wilted, just waiting for the dressing.

Ingredients

	1/2 pound(s) shrimp, medium-sized (about 16 shrimp), peeled and deveined
	1/2 tsp dried oregano
	1/2 tsp dried thyme
	1/4 tsp garlic powder
	1 large head(s) lettuce, romaine
	1 medium head(s) lettuce, radicchio
	1 spray(s) cooking spray
	3 tbsp balsamic vinegar, aged variety
	1/4 tsp table salt
	1/4 tsp black pepper, freshly ground

Instructions

• Toss the shrimp, oregano, thyme and garlic powder together in a medium bowl. Cover and refrigerate at least 1 hour or overnight.
  
  
• Cut the head of romaine in half lengthwise, leaving the root end intact, so that the leaves on each half are held together by the root. Cut the radicchio in quarters, lengthwise, leaving the root end intact, so that the leaves on each quarter are held together.
  
  
• Spray the grill rack or a large grill pan with nonstick spray; heat the grill or set the pan over medium heat. (Note: Never spray nonstick spray directly into a heat source, whether a grill or a stove.)
  
  
• Lay the shrimp on the grill or in the pan. Cook until pink and firm, about 3 minutes, turning once. Transfer to a serving bowl.
  
  
• Spray a wad of paper towels with a nonstick spray and wipe the grill rack or grill pan quickly, being careful not to burn yourself.
  
  
• Add the lettuces cut side down. Pressing down with the back of a large metal spatula or a small saucepan lid, cook until slightly wilted and marked from the grill, about 30 seconds. Transfer the Romaine to a cutting board. Flip the radicchio quarters to the other cut sides; grill 20 seconds more. Transfer to the cutting board.
  
  
• Roughly chop the romaine and radicchio; add it to the bowl with the shrimp. Toss with the vinegar, salt and pepper. Serve at once. Yields about 1 1/2 cups per serving.

Originally posted on WeightWatchers.com

Frozen Chocolate Mint Dessert

POINTS® Value: 3
Servings: 6
Preparation Time: 7 min
Cooking Time: 0 min
Level of Difficulty: Easy
Works with Simply Filling

Keep a stash of these chocolate-mint treats in your freezer for a sweet summer indulgence.

Ingredients

	1 oz chocolate wafer(s), about 5 cookies
	1/4 tsp mint extract
	1 tsp unsweetened cocoa
	7 oz fat-free whipped topping, about 1 whole aerosol can
	1/4 cup(s) fat-free skim milk
	3 piece(s) Weight Watchers by Whitman's Mint Patties, frozen, chopped
	2 tbsp chocolate syrup
	6 tbsp whipped topping, light or fat-free, vanilla or chocolate

Instructions

• Line six muffin holes with foil muffin liners.
  
  
• In a blender, combine wafers, extract, cocoa, fat-free whipped topping and milk; blend until completely combined. Divide mixture among prepared muffin liners; freeze for at least 2 hours.
  
  
• Just before serving, top each with 1/6 of mint patties, 1 teaspoon chocolate syrup and 1 tablespoon whipped topping. Yields 1 dessert per serving.

Notes

• This easy chocolate dessert can be made in several flavors. For a pure chocolate treat, replace the mint extract with chocolate or vanilla extract and swap the mint patties for an ounce of mini chocolate chips (could affect POINTS values).

Originally posted on WeightWatchers.com

Satay Grilled Tofu and Peppers

POINTS® Value: 6
Servings: 4
Preparation Time: 15 min
Cooking Time: 10 min
Level of Difficulty: Easy
Works with Simply Filling

Tofu grills up beautifully for a flavorful vegetarian entrée. The spicy sauce is tempered by the sweet grilled peppers.

Ingredients

	14 oz extra firm tofu
	1/2 cup(s) A Taste of Thai Peanut Satay Sauce, or other brand
	6 medium sweet red pepper(s), cut into 4 large pieces each
	1/8 tsp table salt, or to taste
	1/8 tsp black pepper, or to taste
	4 tbsp peanuts, dry-roasted, salted, chopped
	1/2 cup(s) spearmint, fresh, chopped

Instructions

• Slice tofu widthwise into 8 even slices, approximately 1/2-inch-thick each. Lay a double layer of paper towels on a flat surface; place tofu on top in an even layer to dry. Place a double layer of paper towels on top and gently press to remove additional moisture.
  
  
• In a shallow bowl, combine satay sauce with 1/4 cup of warm water. Carefully dip tofu slices in sauce mixture and place in a single layer in a container to marinate at least 15 minutes at room temperature or up to 24 hours in refrigerator; reserve remaining marinade in a separate container.
  
  
• Preheat grill. Off heat, place peppers in a grill basket (or skewer them); liberally coat both sides of peppers with cooking spray and season to taste with salt and pepper. Grill peppers until softened and charred, flipping once, approximately 8 to 10 minutes; set aside.
  
  
• Meanwhile, place tofu on grill and press down gently with a spatula to sear; grill until satay sauce crusts and grill marks are evident, about 5 minutes per side.
  
  
• To serve, plate tofu slices with pepper slices and drizzle with reserved satay sauce; sprinkle with peanuts and mint. Yields 2 tofu slices, 6 pepper pieces, 1 tablespoon sauce, 2 tablespoons mint and 1 tablespoon peanuts per serving.

Notes

• We didn’t have problems tossing the tofu right on the grill but if yours is sticking, grill it on a large piece of aluminum foil well-coated with cooking spray.

Originally posted on WeightWatchers.com

Roasted Eggplant and Tomato

POINTS® Value: 0
Servings: 8
Preparation Time: 8 min
Cooking Time: 60 min
Level of Difficulty: Easy
Works with Simply Filling

Enjoy this summer recipe as a side dish, dip, pasta topping or as a sauce for your favorite lasagna.

Ingredients

	1 spray(s) cooking spray
	1 medium raw eggplant, not peeled
	1/2 large onion(s), peeled
	2 cup(s) tomato(es), roughly chopped
	1/4 cup(s) basil, fresh, thinly sliced (or more to taste)
	1 tsp table salt
	1/4 tsp crushed red pepper flakes
	2 tsp olive oil

Instructions

• Preheat oven to 375˚F. Coat a shallow nonstick roasting pan or baking sheet with cooking spray.
  
  
• Pierce eggplant many times with a sharp knife; place on roasting pan with onion. Coat vegetables with cooking spray; roast for 30 minutes. Flip vegetables; roast for 30 minutes more.
  
  
• Meanwhile, in a medium bowl, combine tomatoes, basil, salt and pepper; set aside at room temperature until vegetables are finished cooking.
  
  
• When roasted eggplant is cool enough to handle but is still hot, slice it open and scoop out small chunks (so you do not get any skin). Add eggplant to tomato mixture; toss well.
  
  
• Next, discard outer layer of roasted onion and chop into bite-size pieces; toss with tomato mixture. Serve warm or cold. Yields about 1/2 cup per serving.

Originally posted on WeightWatchers.com

Di's Universal Chicken Marinade

1/2 cup orange juice
1/4 cup lemon juice
1 teaspoon Dijon mustard
1 teaspoon Worcestershire sauce
2 T olive oil
1 tsp garlic powder
1 T dried parsley
1 teaspoon dried oregano

Mix, marinade chicken breasts for at least 30 minutes in refrigerator. Great grilled

Originally posted on The Incredible Shrinking Family Blog (http://theincredibleshrinkingfamily.blogspot.com/)

Yesterday for the first time in over a month I used 1 activity point and two flex points. I only earned 1 activity point for the day. I was super down. Today, I'm making up for it. I'm up early... since I didn't exercise yesterday, I'm hitting the lake today.

Today's goal is to walk 10 miles... which should earn me 7 activity points by the end of the day! I'm starting to add more veggies to my menu also. I'm going to kick ass today. Thursday the scale will be UNDER 170!

Happy Losing...

Red Velvet Angel Food Cake

POINTS® Value: 3
Servings: 16
Preparation Time: 15 min
Cooking Time: 45 min
Level of Difficulty: Difficult

This Southern classic has been retooled into a 4-inch-high angel food cake that’s chocolaty-rich, moist and of course, bright red.

Ingredients
1/3 cup(s) unsweetened cocoa, do not use Dutch cocoa
1/4 cup(s) water, boiling
2 tsp vanilla extract
1 fl oz food coloring, red
1/4 tsp table salt
1 3/4 cup(s) sugar, divided
1 cup(s) cake flour
16 large egg white(s), about 2 cups
2 tsp white vinegar

Instructions
Preheat oven to 350ºF.
In a medium bowl, combine unsweetened cocoa, boiling water, vanilla and food coloring; whisk and set aside.

In another medium bowl, combine salt, 3/4 cup of sugar and cake flour; mix well and set aside.
Using an electric mixer, in a large bowl, beat egg whites until foamy. Add vinegar; continue to beat until soft peaks form. With electric mixer running on slow speed, gradually add remaining cup of sugar; increase to high speed and beat until stiff peaks form.
Remove a heaping cup of egg whites and add it to chocolate mixture; gently combine and set aside.

Sift flour mixture over egg whites, a little at a time, and fold after each addition to incorporate. Add chocolate mixture and gently fold into egg whites. When just combined, turn batter into a two-piece 10-inch angel food cake pan with feet; smooth top into an even layer.
Bake until a toothpick inserted in center of cake comes out clean, about 40 to 45 minutes. Remove cake from oven and invert pan onto its feet so the inverted cake can cool properly (the cake will not fall out of the pan). If your pan does not have feet, invert it over the neck of a wine bottle or a glass soda bottle.

When cake is completely cool to the touch, loosen edges with a sharp knife and remove cake from pan.

Slice into 16 pieces and serve. Yields 1 piece per serving.

Notes
Treat the egg whites gently and you’ll be rewarded with a high cake.

Thursday's Results...

I'm less then a pound away from my 25 pound loss... weighed in to at 172.0! My goal now is to weigh-in next week under 170... I'll even take 169.8... :)

I think I can do it. Total walking for today so far... 10.17 miles, 7 activity points, taking 24,780 steps! Pretty good, huh...

The biggest plus of today... I tried on my Madrina dress... it's the dress I wore back in 2000 when I baptized my God-Daughter after I started Weight Watchers the first time. I tried it on today and for the first time in 9 years it closed all the way! A little snug for comfort but heck it fit and closed ALL THE WAY!

Another start for me!

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

I can't believe I've made it! Phase 3! Today the exercise goes up to 45 minutes! Quite a jump from 35, but I can do it! I didn't workout this morning because I couldn't sleep... I woke up about 4:49 and just laid there awake and prayed. I decided instead of trying to do it all tired this morning, I'd wait until after work and ride down to the lake and do it there... it's a nicer place to exercise.

Phase 3 requires 1 day of phase 1 a week... so I'll be doing that on Wednesdays... the day before my Weight Watcher's weigh-ins... which works out good for me because that's what I was planning to do today anyway... :) Nothing but fruits and vegetables... with minimal protein and dairy.

I should have an okay weigh-in tomorrow... I know I've eaten more this week so they might not be a 3 or 4 pound loss. Next week I'll be doing more exercise so that should boost my weight loss... I'm still aiming to be under 170 by the time Ross comes back. 10 more days...

Will this end?...

Ross is still gone and it's driving me crazy, when he was here I was depressed and not eating... now I want protein and I'm sleeping... it's not even 9pm yet and I'm ready to go to sleep... I think in my mind I think the earlier I got to bed the faster the days will go by...

I did my jogging today, my last day of 35 minutes... tomorrow it's upped to 45 minutes. It's gonna be tough to get use too... but I can do it! I'll let you know how I do tomorrow...

Happy Losing...

Almost into Phase 3...

Saturday night I got a really bad cramp in my left leg and since them it's been slightly bothering me but not enough to stop me from jogging. I went this morning and didn't do too bad... 1.77 miles in 35 minutes.

Tomorrow's the last day of Phase 2 of The Fat Smash Diet... then it's Phase 3 baby! Phase 3 lasts four weeks... I increase my exercise time from 35 minutes to 45. After Phase 3 that's when I'm going to see a personal trainer. I've already talked to him about it. He's an old co-worker of mine. I didn't want to see him too soon until I seen results on my own.

I got on the scale this morning and it said 172.5... of course let's keep in mind my scale does love me very much and sometimes just says a lower number to make me feel good... so I'm not sure how accurate it was today... but seeing that low number did make me feel good. I plan to be under 170 by my July 30th weigh-in. Ross will be back that weekend and when he seems me I want to shock him again.

I've finally starting to ingrow my clothes. I say ingrow not outgrow cause they're fitting big. I wore a pair of pants yesterday that at one point I had to stop wearing because they were too tight. Yesterday I had to wear a belt... MY DAUGHTER'S BELT AT THAT! They worked for yesterday, but I don't think I'll be wearing them again.

Today both my top and bottom are too big. My bottoms are lose but not lose enough to get rid of them yet. My top I just brought not too long ago it fit pretty good... now it's dancing on me.
Seen Ross' reaction Friday night is motivation to keep going... even if I'm depressed while he's gone. I'm determined to get myself in tip top shape really in hopes of us getting back together, but also for myself. I feel better when I look in the mirror... it's a nice feeling not having rolls of fat sticking through my shirts... and not being forced to wear babydoll shirts to hide my belly.

I'm not thin yet, but my body shape is changing and that's such a great feeling.

When I started at 196.2 my BMI was 34.8 now at my last official weigh-in 174.4 puts me at a BMI of 30.9 I'm 1. away from being out of the obese range, and into the overweight category... that's quite an accomplishment! I'm proud of myself...

It's barely Sunday?

I've been OP for the millionth day... lol I think it's been more like 4 complete weeks at the end of today... yyaaahhhooo!

I did however break my Fat Smash Diet for a bit. I had 2 Apple Martinis... but it was for a good cause. Ross left to Columbia on vacation yesterday... without me, he claims to clear his head... but I know he's going to meet some women he met online over there... either way... he's gone for two weeks. He spend the night Friday night, we had a few drinks and got a lot of talking done. It felt good... but still I have to wait for him to come back to see what's going to happen. He was in shock that I had lost so much weight. He kept complimenting he and couldn't keep from hugging me.

Yesterday after he left, since I didn't exercise on Thursday or Friday I got dressed and was ready for my job. Vi tells me... well what are you going to go do that for if he's already seen you and is impressed with your loss. I didn't care... just because he's gone doesn't mean I'm going to slack off. I went in the evening for my jgb. I was feeling down due to our situation. But I'm trying to stay positive. I did the jog even though I don't like exercising in the evening... it was hard to get started but after I started it felt good... I was not only burning calories but also a little stress and worry. When I got done my spirits were better... I felt positive and optomistic.

So this morning, as soon as I'm done updating this... it's off to hit the pavement.

Happy Losing...

Did you pig out at the cookout? 6 Food fixes that beat bloat fast!

Lately I’m all about what to eat (as opposed to what not to eat) to look and feel great, and I’m also all about enjoying myself on vacation. So this July 4th weekend, go ahead and have that burger, beer, macaroni salad and whatever else is on the menu at your mid-summer fete, and then make the necessary diet adjustments AFTER the party. Here, 6 simple swaps that will help you lose a little water weight and keep calories in check:

1) Season Food Without Salt

Smart Swap: Add zing to your meals with salt-free seasoning blends such as the Original and Italian medley Mrs. Dash instead of salt, salt-based seasonings, and highly processed foods. The reason? You may be attracted to your saltshaker, but water is, too. When you take in higher than usual amounts sodium, you’ll temporarily retain more fluid, contributing to that sluggish feeling, a puffy appearance, and extra water weight. Yuck.

2) Thirsty? Stick to plain H20

Smart Swap: There's nothing like a nice cold carbonated beverage when you're hot and thirsty but plain old tap water is a better way to stay hydrated—those tingly bubbles just end up in your belly, causing it to puff out more.

3) Up the protein, lower the carbs

Smart Swap: Use one slice of whole grain bread for your sandwich at lunch instead of two, and swap snacks like pretzels for nuts or seeds. At dinner, try to stick to lean protein sources and, if you must have a carb, try something made with whole grains like quinoa or brown rice. Unless you’re running a marathon this weekend, loads of high-carb foods like bagels, bread, pasta, pretzels, and cereal will just boost bloat. The science-y reason: as a backup energy source, your muscles store a type of carbohydrate called glycogen, and every gram of glycogen is stored with about 3 grams of water. But unless you have a vigorous exercise routine, you don't need all this stockpiled fuel. When you decrease the carbs, you'll temporarily train your body to access this stored fuel and burn it off. At the same time, you'll drain off excess stored fluids.

4) Cook your veggies

Smart Swap: Eat veggies, just eat them cooked—steaming is quick and easy. Fruit is gorgeous and plentiful right now so indulge in moderation. When you’re trying to watch your weight it may be temping to fill up on a grapes, but if you want a flat belly filling it with all that volume is counter-productive: A half-cup serving of cooked carrots delivers the same nutrition as one cup raw, but it takes up less room in your GI tract. The same goes for fresh fruits: Compare the size of a few grapes to a few raisins. Big difference! While you’re at it skip those notorious gas-causers like broccoli and cauliflower and cook up green beans, mushrooms, and squash—which is bountiful right now anyway.

5) Season food with belly-friendly flavors

Smart swap: some people love their food four-alarm spicy (I’m one of them)! Feel the heat for one night, then lay off the barbecue sauce and garlic for a few days while debloating. Give dishes a flavor boost with in-season fresh or dried herbs like dill, basil, mint, sage, tarragon, and rosemary. You can also use curry powder, lemon or lime juice—all perfect with fish or chicken. Try to avoid Black pepper, nutmeg, cloves, Chili powder, hot sauces, onions, garlic, mustard, barbecue sauce, horseradish, catsup, tomato sauce, vinegar; Spicy foods can stimulate the release of stomach acid, which can cause irritation.

6) Satisfy an oral fixation with seeds, not gum

Smart Swap: If you chew gum by habit or just like to bite down on something crunchy, reach for some nuts, like roasted or raw unsalted sunflower seeds. You probably don't realize this, but when you chew gum, you swallow air. All that air gets trapped in your GI tract and causes pressure, bloating, and belly expansion—none of which are swimsuit-friendly.

Originally posted here: http://shine.yahoo.com/channel/health/did-you-pig-out-at-the-cookout-6-food-fixes-that-beat-bloat-fast-481871/

6 Essential Flat-Belly Foods

It's summertime—are you in swimsuit shape?

Even if you've spent the past months dieting yourself into fit form, a few poor food choices each week can quickly add up to a juggernaut of jiggle well before Labor Day. Don't believe us? Consider the caloric damage of typical summer activities—weekly backyard BBQs provide pounds of juicy burgers topped with gobs of high-calorie condiments; ice cream dates offer options of double and triple scoops, smothered in sugar-packed and fat-blasted toppings; and seasonal drink choices (the kind you add umbrellas to and sip from faux-coconuts) guarantee you'll wash it all down with hundreds of extra calories. Not exactly flat-belly fare.

That's why Eat This, Not That! has developed this list of six essential summer foods. The more of these bulge-battlers you eat, the better your chances of keeping those abs flat throughout this skin-baring season.

QUINOA
Per ¼ cup:
170 calories
2.5 g fat
7 g protein
3 g fiber

For starters, anytime you choose a whole-grain product over one made from nutrient-stripped white flour, you wage war against belly fat. Penn State researchers found that dieters who ate whole-grains lost twice as much belly fat as those who stuck to white-flour products—even though they'd consumed the same number of calories. What's more, quinoa contains twice the belly-filling protein as regular cereal grains, fewer glucose-raising carbohydrates, and even a handful of healthy fats. So start your day off with a cup of cooked quinoa combined with a ½ cup of milk and ½ cup of blueberries—microwave for 60 seconds, and you have a delicious (and slimming) alternative to your traditional oatmeal. Bob's Red Mill Organic Quinoa won "Best Grain" in Men's Health's Best Foods Awards 2009.

GREEN TEA
0 calories

Catechins, the powerful antioxidants found in green tea, are known to increase metabolism. A study by Japanese researchers found that participants who consumed 690 milligrams of catechins from green tea daily had significantly lower body mass indexes and smaller waist measurements than those in a control group. It's safe to say that green tea is one of the best beverages for your health—a stark contrast to any of these 20 unhealthiest drinks in America. Avoid those belt-buckling drinks at all costs.

KEFIR
Per cup:
174 calories
2 g fat
14 g protein
3 g fiber

Think of kefir as drinkable yogurt, or an extra-thick, protein-packed smoothie. In either case, this delicious dairy product is a belly-blasting essential. Beyond the satiety-inducing protein, the probiotics in kefir may also speed weight loss. British scientists found that these active organisms boosted the breakdown of fat molecules in mice, preventing the rodents from gaining weight. The researchers still need to prove the finding in humans, but there's no danger in downing probiotic-packed products. We like Lifeway Lowfat Blueberry Kefir—it contains L. casei, the same probiotic used in the study.

AVOCADO
Per avocado:
322 calories
29 g fat (4 g saturated, 20 g monounsaturated)
13 g fiber
4 g protein

Never fear this full-fat Mediterranean-diet staple: It's teeming with healthy monounsaturated fats (also found in olive oil), which have been linked to lowered LDL cholesterol levels and weight loss. In fact, a recent longitudinal study published in The New England Journal of Medicine found that the healthy-fat Mediterranean diet was more effective than a diet that avoided fats altogether—so go ahead and indulge!

EGGS
Per 1 large scrambled egg:
102 calories
7 g fat (2 g saturated)
7 g protein

A British study found that people who increased the percentage of protein-based calories in their diet burned 71 more calories a day (that's 7.4 pounds a year!). Jumpstart your metabolism as soon as you wake up with a protein-rich breakfast of scrambled eggs. (Go to eatthis.com for other great no-diet weight-loss secrets.)

GRAPEFRUIT
Per grapefruit:
104 calories
4 g fiber
2 g protein

A grapefruit a day in addition to your regular meals can speed weight loss. The fruit's acidity slows digestion, meaning it takes longer to move through your system, and you'll end up feeling fuller, and more satisfied, for longer. And the vitamin C-packed grapefruit works to lower cholesterol and decrease risk of stroke, heart disease, and some types of cancer.

By David Zinczenko, with Matt Goulding for Men's Health

Losing Myself... 10% of Me...

Guess what... I weighed in today at a sassy 174.4! I KICKED ASSSSSSSS! I got not only my 10% Key Ring, but also my 20 pound marker! Officially, I am down 21.8 pounds! I'm going to aim now at reaching under 170. I don't think it'll happen this week... possibly the week after. But next week would be great if I could get to 171.6 and earn my 25 pound award.

I upped the intensity of my jog yesterday. I now jog 3 light posts/trees and walk one. Next week I'm increasing my time to 45 minutes a day instead of 35 minutes that should give me a boost. I'm trying to add more protein still. Some days are better than others. I think I need to cut the beef eating out for a bit... maybe down to once a week or something.

Next week I move into Phase 3 of The Fat Smash Diet... which will allow me 2 cookies or a scoop of ice cream. I think this is the longest I've been without ice cream. I love it, and can eat it everyday all year around. LOVE, LOVE, LOVE IT! So, I'm excited. I haven't had any processed sugar since I re-started and have been on program.

I still can't believe I got my 10% today. I've been trying since September 2008!

Well, it's getting later I've better get my day started...

Happy Losing!

Quick Update

Just a quick update because I know my day is going to be busy...

Yesterday, I had beef so I was able to use up more points than I thought I was going too... used 14, and earned 3 activity points, completely on program - drank all my water, and took my multi-vitamin.

Today, I didn't work out. I got up this morning and couldn't help it and had to text Ross... I love that man so much I don't know what to do. I got dressed to go workout, but instead stayed and texted with him and clean a morning prayer ceremony. In all my lostness I've been doing a lot of praying.

I'll be hitting the track (sidewalk) this evening afterwork... I don't like evening workouts - but a girls got to do, what a girls got to do. It'll be a fun evening of working out, some cleaning, and pedicures. I'm going to the Chiropractic on Thursday and he likes to check feet... can't have no critter toes poking at his fingers... lol.

Thank you all for your continued support during this difficult time. I truly appreciate your comments... I think I've dealt with death better than I have this break-up. But I'm not giving up on us yet. I love him with all my heart...

I'm sorry for bringing so much emotion and not a lot of Weight Loss to this blog lately. But in a way it's all tied in... right?

Another Rough Day...

It's another rough day for me... struggling... I've had 4 points so far... I had a Low Fat Cheese Stick for breakfast. After a crying fit I got up to get water and stumbled into the and felt light headed... I knew I didn't have enough to eat so I had a banana and later a cup of cherries...

I just can't bring myself to eat. I feel like I'm in mourning... even though he's suppose to be re-considering the break-up I still feel like he's died. I've never felt heart break like this.

The good news is I have been able to motivate myself to get up every weekday morning and go for my walk/jog... which is more of a jog now... today I did 1.78 in 35 minutes - no hills. Not bad...

Tomorrow, I start my last week of The Fat Smash Diet's Phase 2... then I move onto 3... exciting. I have never made it this far...

Di's Spa Water

I Totally want to try this... especially now that it's super hot. Di posted this a long while ago on her blog and I've had it saved since... maybe this weekend Vi and I will have a spa day, make some Spa Water, a nice salad and do manicures and pedicures... I hope you don't mind me posting this Di...

2 organic lemons, washed and sliced
1 cucumber, peeled and sliced thin
20 fresh mint leaves, coarsely chopped
5 slices of fresh ginger, coarsely chopped
1 gallon of water.

Place in a pitcher, cover and steep overnight.

Originally posted on The Incredible Shrinking Family blog (http://theincredibleshrinkingfamily.blogspot.com).

Bye-Bye Belly #2

- Women who do full-body strength-training twice a week decrease overall body fat and don't gain as much ab fat as those who don't.

- To make your core work to stabilize your body (which strengthens abs), do moves one arm or leg at a time. A strong core helps you stay injury-free and gives you a pulled-in tummy.

- Don't neglect your mid-back muscles (the lats). They work with your core to help you stand straighter, minimizing your pooch. Try Law Rows: Bend at the wasit and hold a dumbbell in each hand; bend elbows and pull weights up until elbows are level with torso.

- To really challenge your abs, crank out crunches on a stability ball. You'll engage more muscles than you will doing traditional crunches.

- Tight hip flexors can lead to an imbalance that makes your spine arch and pelvis tilt out, emphasizing your belly. To loosen hip flexors: Kneel on one knee, other leg bent, foot on floor; press pelvis forward until your feel a stretch down the front thigh of kneeling leg.

5 Point Days

I think I'm a happy emotional eater... I eat when I'm happy as opposed to down/depressed like a lot of people. It's my 2nd lonely weekend without Ross... and I can't eat a thing. I knew it was coming yesterday and I only had 5 points and the same for Thursday. I try to eat... I just can't I get a stomachache and feel like I'm going to vomit if I force it. I feel like I have rocks in my throat and stomach. I know this can't be healthy...

Yesterday the only reason I used five points is because I forced myself to eat a piece of fish so that I'd have enough energy to get up this morning and workout since I didn't work out yesterday. It was a very tramatic night on Thursday when Ross refused to talk to me on the phone. I was so upset I couldn't even sleep... I feel asleep close to mid-night woke up at 2:30am and was awake until my alarm went on at 6am. I knew it wasn't a smart thing to jogging with lack of food and sleep so I just took care of a few things here around the house and went to work early.

I made up for it this morning. I made sure to eat some protein yesterday and went to bed about 9:30... I slept a little better last night. I got up did my run... 1.72 in 35 minutes. Beats last Friday's record of 1.70. I'm getting faster and after I finish my warm-up walking the jogging/walking part isn't so bad. The last five minutes of my 35 minutes I call them the "Five Minute Hell" that's when I super push myself to get in as much jogging as I can. I'm usually still a ways from home when my 35 minutes is up but after 35 minutes I stop and walk super slow home... more like a stroll... that's sort of my cool-down.

It's Saturday... I miss Ross like crazy. My last x-amount of Saturdays have been spent with him. I don't know what to do with myself. I guess today I'll go do my hour of house cleaning... wake Vi up and we'll head to Target to get a new belt for my vacuum, come back finish the wash pantry and bathroom... go over my bedroom a little - then we're planning on having a photo shoot today, her and I.

We've been saying we are for the longest. We haven't taken pictures together or of each other in a long while... so if there's time we're going to do that today... if not tomorrow.

Happy Losing Everyone...

Bye-Bye Belly #1

- Women who hit the gym and watch calorie intake reduce ab fat-cell size by about 18 percent, making them more successful at tummy trimming than those who just dieted.

- The more weigh-bearing the exercise, the more calories torched from your midsection. So walk, run, or add some jump roping to your usual routine.

- Doing crunches? Pull in your abs before curling up to work your muscles twice as hard.

- Do the Bicycle to target other ab muscles (crunches work only the rectus abdominus, aka your six-pack): Lie with your hands behind your head; alternate touching each elbow to the oppposit knee.

- Your abs get used to routine, vary your exercises every time you hit the gym. (Throw in a new move or two, or try your usual ones on a stability ball.) You can also switch up your entire routine every month to keep your stomach guessing - and shrinking.

DAMN THAT SCALE!

I woke up this morning and got on my home scale... just to check my weight at home one more time before going to my meeting... 176.5... I was pumped... that meant for sure I'd be getting my 10% award today.

When I got to my meeting I was 177.6... .4 short of getting my 10%... WTF! I was down to just my shorts and super thin t-shirt... there was nothing I could possibly take off to get that scale to go down that wouldn't get me arrested for indecent exposure.

I'm so disappointed, because I was REALLY looking forward to this award. Oh well... time to get my ass back to work and prepared for the next weigh-in... this time I'm aiming to go beyond my 10% and possibly down to 173!

Well... I'm off to work now!... Inching closer to my 10% and my 33 by 33! Only 19 more pounds to go for that... and it's not even the middle of July!

Happy Losing...

Eat Like Jillian

The Biggest Loser trainer-and SELF's newest contributing editor!-is always go-go-going. What you see on TV is only a slice of Jillian Michaels's life. When she's offscreen, she's still whipping her contestants (and herself!) into shape.

How does this powerhouse fuel her jam-packed schedule? She prioritizes. "If I didn't work out and watch what I ate, I'd easily be 200 pounds," she admits. "I'm not the girl who loves to go to the gym. And I'm not the girl who loves broccoli, either. But I am the girl who feels potent, capable and confident when she feels strong, and I don't want to give that up. To me, it's about building a better body." Find out what a fitness guru really eats with SELF's day in the diet of Jillian Michaels.

Breakfast
To start the day off right, Michaels stocks up on carbs for long-lasting energy. "Breakfast is usually whole-grain Ezekiel English Muffins with almond butter," she says. "And I eat two whole English Muffins, about 500 calories."

Lunch
"For lunch, I'll usually have some sort of fish and veggies," says Michaels, who usually eats with her Biggest Loser contestants. "Salmon carpaccio and a vegetable or salad. But if it comes with cheese, I won't eat the cheese."

Snack
For a quick afternoon pick-me-up, "I'll have hummus and carrot sticks or chips and salsa or an orange and raw almonds or Brazil nuts," she says. "A little bit of protein and a little bit of carbs." No matter what she's munching on, you can bet it'll be the healthiest option.

Dinner
"I try to cut out carbs whenever possible," Michaels says of her final meal. "And I eat organic whenever possible. I work with organic chefs who help me on my website and we create recipes and test them out. I eat fish a lot."

Sweet treat
"I try to get my dark chocolate in somewhere throughout the day," she admits. "I have to have it. I work it into my calorie allowance and I will always have 200 calories of chocolate...always!"

Much About Nothing

I realized today that it's super easy to put on weight and so fucken hard to get it off... it's the opposite of money. Money is easy to spend (get rid of) but hard to obtain (gain)...

I've got a good start to the day... it's not even 10am yet, and I've already exercised for 35 minutes... walked/jogged hustled my fat ass up those hills... it was an extra hilly day today. I did 1.72 during my workout...

Aside from working out this morning, I've also washed some dishes, washed two loads of laundry, took those two down to the laundry mat to dry, and am now washing my 3rd load. I've had breakfast, showered, and am ready to go to work now.

This is a good feeling. I don't know if I've lost Ross for good... I'm hoping I haven't... but it feels good that I'm getting my life in order which is what he wanted me to do.

I got on the scale this morning and it said 177.5... just .3 away from my 10%... I have two days to shed .3. I can do this. I would really like to weigh-in at 175, but I don't think that is going to happen... it's all good... my heart is really set on getting my 10% award... after that I'll focus on my next goal. My next major goal is 158.2... but I've also got some mini ones inbetween that... 175, 170, 165, 160... after I reach my 158.2 I'll have to figure out my next goals... I don't think I'll set them at 5 pounds... since I'll be 18 pounds away from goal I'll have to set smaller one... maybe every three pounds would be good.

I don't remember myself at 158... I sort of do. I got there in 2000 when I did Weight Watcher's the very first time. Every one was amazed at my progress... I felt great. I had to get rid of a lot of my clothes because they were getting too big. I don't know how the heck I lost it without any exercise. I felt good but not strong... now that I've been walking/jogging I feel strong... I like that feeling. I like walking and not feeling my fat jiggle as much. I def feel the exercise expediting my weight loss... or at least helping sculpt my body.

Why didn't I commit to this on this level before? It's hard work, but definitely worth it. When I fall off track I forget how good it feels to be ON track. I forget how good to feels to feel strong.

This post has been much about nothing... so I'm going to sign off now. Perhaps tomorrow I'll have more today... if not you might get an article or something don't want to post too many rambling entries... lol. But for sure you'll hear about my results on Thursday... maybe even a video!

Happy Losing...

Monday Mumbles

Yesterday was another star day. I didn't break my Saturday's 10 mile record, but that's okay... I was burnt out but still did tons of laundry and pretty much finished my bedroom... now all I have left is to put things back into it's place or find new places for them.

I did however get in 6.87 miles of moving all day and that was without exercise... it was my day off...

So far today it's going good. I got up and got my butt out the door to exercise. I upped my jogging today from walking one street pole/tree, jogging one street pole/tree... to walking one street pole/tree, jogging two street poles/trees... I did pretty good... it was a little challenging but I got through it... my legs felt like noodles afterwards. But after I got over it... I got a burst of energy.

Had papaya for breakfast... I've had my multi-vitamin, and some water... today's going to be another star day!

I'm a little excited and nervous at the same time about Thursday's weigh-in. I think this is going to be my 10% weigh-in. I'm trying not to jinx myself...

Well, I've better get going... got lost of work today.

10 Mile Walk

I had another star day yesterday, even used up more points... used 14 points, and earned 8 activity points... I did TONS of cleaning yesterday... resulting in me walking 10 miles total (I wear my pedometer every waking hour).

I think for sure I'm going to get my 10% award Thursday... I can't wait to get this weight off. Honestly, I'm hoping to get back together with Ross. I love him dearly. Even though I believe love should be unconditional... I understand (now) how important a healthy body is to him... not just for him to have one but also his partner. I'm praying that we get back together... I would be completely loss without him. But now that I've been on program 2 weeks and exercising I'm seeing a difference in my body and energy levels and I like it. I don't want to loss this weight just to keep my boyfriend but also for me... I like the way I'm starting to look in the mirror. That's a big deal for me... I never like what I see in the mirror.

I'll be doing some more hardcore cleaning today. I'm hoping to finish my room today. I've got a good start and I'm going to be working all day until mid-night... my goal for today is to top yesterday's 10 miles... which might be a little hard considering I exercised yesterday so that counted towards my mileage... but today I'll be doing more laundry... which means I'll be walking up and down the hill going to the laundry-mat to dry my clothes. Yesterday I did about 9 loads... right now I have loads 3 and 4 drying and load 6 washing. I'm hoping to get EVERY thing done today.

Well... I'm off to go work in my bedroom. Happy Sunday... and Happy Losing...

Happy 4th of July!

I hope you all have a very enjoyable 4th of July... mine will be spent mostly cleaning my storage room and turning it back into my bedroom. Yesterday, I got rid of 15 pieces of clothing... I went through my whole closet and tried on everything (that was hanging up)... 15 pieces of clothes for me is a lot. I'm a hoarder... another reason I lost Ross... he didn't like my hoarding ways, so that's another think I'm working on.

So far today... I'm kicking ass once again. I got up and went walking/jogging to make up for Thursday's missed workout. I did excellent! In 35 minutes I walked/jogged 1.82! Almost reaching my 2 mile goal. I have two more weeks to reach that.

I'm still feeling pretty down, still can't sleep or eat right... people look at me and tell me I'm handling it very well... they don't know I'm dying on the inside. I keep going physically because I told him I was going to change... and even though he doesn't believe me and even though he said he wasn't sure if we could get back together... I'm doing this to prove it to myself. I CAN DO THIS!

I don't think I'll be doing fireworks this year. My daughter wants to go to San Francisco or do something... I just don't have it in me. I might call my dad and see if he wants to take us somewhere...

I got on the scale this morning (not sure how accurate it is compared to Weight Watchers' scale)... it said 178.5... HOLY I don't remember the last time I was that weight... had to be before 2005!

Well... I've better get going... I have a lot of work to do today.

Happy 4th of July and Happy Losing!

Dropping Weight Like A Hot Potato...

Nothing much to report on this end... still on program, I'm going to drop this weight like a hot potato! I've decided that when I do get back eating I'm not going to use my activity points nor my 35 flex points until I reach goal... as long as I stick to healthy foods I should be fine.

I got on the scale this morning and already it said 181.0 of course I was naked.

Food wise today, not to bad... got 6 glasses of water in so far, have also used up 9 points... and I have protein today which is a good think. I noticed I'm getting weaker with my runs... today for the first time I jogged slower then before. I slept longer but still tossed and turned.

I didn't workout yesterday, so I need to make up for it tomorrow. I didn't work today, so I spent this morning earning some cleaning activity points. I just went to see the movie Public Enemies... I love Johnny Depp... LOVE HIM! But I wasn't convinced he was John Dillinger. I prefer Mark Harmon as Dillinger in the movie he made about a decade or so ago.

Anywho... this evening will be spent making room in my closet for more clothes I need to get organized. I'm having my daughter go through all the clothes with me and give me her opinion... the clothes that don't made the cut is getting trashed. After that I'll be cleaning the bathroom... this morning I started a deep cleaning in there.

Well, I'm off to start pulling my clothes out of my closet...

Happy Weekend and Losing...

And The Scale Says...

It was a crazy night last night... a story I'll save for another blog... I wasn't about to workout today due to lack of sleep... I'm running on empty right now.

I did however get to a WW scale... and guess what it said... I am officially 181.6 pounds! I blew off 8.4 pounds in a week... HOLY!

Of course I would NOT recommend doing what I'm doing. I've been very stressed over Ross so I haven't been able to eat... I'm talking only using 10-12 points a day type thing. This week I'm going to try to use my daily minimum... so far I've used 6.

So, last week I used up an average about of points I was using a day in the past... plus I exercised everyday. My goal is to workout five days a week... so since I skipped today I'm going to be on the trail Saturday morning bright and early.

I'm super burnt out. Gonna go lay down now...

PHASE II and Completed Challenge

I've made it. I successfully completely Phase 1 of the Fat Smash Diet! I got on the scale this morning it said 183... that's 8 pounds in 9 days. I don't think the scale at Weight Watcher's will be that generous but that's okay, 8 pounds is to much to lose in a big chunk anyway. I haven't been eating as much as I should... I've been trying to force myself... I barely finish 1/2 of my points if that. Either way, I've been eating what I'm suppose too and exercising every weekday.

Today is day one of Phase 2, so I upped my exercise to 35 minutes, also now instead of just power walking - I alternate power walking with jogging. Every light post, pole, or tree I alternate between the two. It was quite a workout. I did 1.79 miles in 35 minutes. My goal is 2 miles in 35 minutes. I got some hills in, so it was a good workout.

I'm looking forward to dinner today, I'm going to have a piece of lean steak, a side salad, and a 1/4 of Avocado. Hopefully, I'll be able to eat. I was feeling okay this morning. I had a banana smoothie. I skipped putting yogurt into it. I tried that yesterday and wasn't to happy with the taste. Now, I'm starting to feel all knotty inside... I'm going to try to have some beans for lunch... but I don't know.

Anywho... for those of you who are interested here's Phase 2:


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!


I almost forgot to mention... I completed a Challenge. I always join challenges but never finish them. This time I finished! I joined in Jack Sh*T's Half Ass Half Pound Challenge... and I did it. I lost over a half pound!... LOL

Here's My Reward: