My Big Fat Irish Blog

Day 9 - 4 Hour Body - Breakfast & Lunch. And Thoughts

2011-05-09T14:32:00.000-06:00

For breakfast today I started with a staple - eggs. I fried up two eggs and ate them with a side of Morning Star Farm Sausage - 2 links. And...I enjoyed my coffee.

I snacked on some nuts mid-way through the day, just a handful or so.

And drank a Celsius drink.

And just now? I ate 1 serving of deli ham.

I'm really not hungry.

And after my weekend of throwing in some foods that I tend to enjoy TOO MUCH, I'm doing just fine. No cravings for more. Or any for that matter.

I was going to weigh in this morning but thought I'd give myself a day to sort of even things out. Tomorrow I will weigh in.

And tonight? I'll journal what's for dinner.

Till then...

Day 7 & 8 - 4 Hour Body

2011-05-08T22:29:00.000-06:00

Day 7 was Cheat Day.

Day 8 was Mother's Day.

And while I didn't go super crazy on cheat day, I sort of extended cheat day a little to enjoy some goodies on Mother's Day but whatever.

Tomorrow it's back to serious.

I didn't keep track of what I ate but I can tel you this: it involved more pizza (from a delicious local place that I had never gone to before!), gelato, a very small chocolate chip cookie, and ice cream. And and a few mini cupcakes.

Besides that I ate well - a few salad's and nuts and ....really not much at all.

So that's that.

Onward to Day 9.

Day 6 - 4 Hour Body - Dinner

2011-05-06T22:59:00.002-06:00

We went over to a friends house this evening for game night - we played board games.

Who knew Apples to Apples could be so fun!

Anyways, pizza was ordered. I was going to bring my own salad and forgot so I guess my 'cheat' day started a little bit early.

I ate:2 slices of pizza

1 glass of red wine

Water

Can't wait for tomorrow - it's officially cheat day! And while I'm going to do my best to keep track of all the foods I put into my body, I might not be able to. We will see!

Here are my food totals from today - still managed to keep it under 1,200 calories!

Have a good weekend everyone.

Day 6 - 4 Hour Body - Lunch

2011-05-06T13:46:00.005-06:00

If that's what you want to call it.

Celsius Raspberry Acai Green Tea

1/2 can of wax beans

1 1/2 serving of Honey Smoked Turkey Breast deli meat

PS: This is my 1,000 post!

Day 6 - 4 Hour Body - Breakfast

2011-05-06T10:02:00.001-06:00

Slightly unconventional breakfast only because we are lacking some items in the house, like eggs.

But it worked just the same, and I'm full!

1 grilled chicken breast

1 Green Giant Healthy Weight Vegetable pack

3 cups of black coffee w/ 3 servings of Land O' Lakes fat free Half and Half (2 tbsp. a serving)

Day 5 - 4 Hour Body - Run Down

2011-05-05T21:58:00.000-06:00

Day 5 has come and gone, so this is a full update for Day 5.

For breakfast I had 2 Morning Star Farms Spicy Black Bean burgers, the last two in the house. Time to go grocery shopping for sure, but I managed to squeeze through another day without making a run.

I skipped lunch again, bad habit. I know.
I did The 30 Day Shred. 20 minutes.

For dinner I went to Pei Wei with a friend. We purchased a few dishes, and shared.

I had:

Steamed Edamame with salt
3 Veggie Spring Rolls
1/2 a portion of Thai Coconut Curry Chicken
Unsweetened Iced Tea

So yes, I sort of broke the 'no white' rule, but not too bad. I'm happy with my choices, I ate lightly and .... so far so good.

I drank a lot of water.
And a lot of unsweetened iced tea
And my normal morning coffee with fat free half and half.

Here are my food totals for the day:

Day 6 tomorrow, and then cheat day!
Oh and I've dropped another 2 pounds.
Total of 5.4 pounds lost to date.
(Only FIVE days in! I could get used to this!)

Day 4 - 4 Hour Body - Final Thoughts

2011-05-05T09:45:00.002-06:00

It's been a really long week - only four days in yet it seems like it's been forever. I'm struggling with what to prepare for meals, the variety of foods does kind of get boring. And if you know me, you know that I like variety. And too - as of last night's dinner, I've eaten every last egg we had.

With that said, I do like this diet. I am finding it easy to follow and again my cravings for junk food and all things 'white' have completely subsided. Now if I could only keep up with my alloted 1,200 calories a day (I can't believe I just said that!). Usually I struggle with 1,200 calories and go way over...but so far, so good.

I've managed to squeeze in a few casual walks this week. Next week my goal is to keep moving forward with the food plan I have set, but adding in more exercise. I need to get rid of some extra fluff that I'm carrying around and firm myself up.
It's all about balance, scheduling and just doing it.

And I think I can.

Here are my food totals from yesterday:

Day 4 - 4 Hour Body - Meals

2011-05-04T19:09:00.002-06:00

Shame on me, I skipped 'lunch' again. Instead I snacked lightly during the afternoon and had a nice filling dinner. Seriously, I would have eaten but I was.not.hungry!

Afternoon Snacks:
2 Emerald Dry Roasted Almonds 100 calories packs

Unsweetened iced tea

For dinner I had:

2 Morning Star Farms Spicy Black Bean Burgers

2 Fried eggs

32 ounces of water with 2 packets of True Lemon Raspberry Lemonade

Oh and I met up with some friends to walk for about an hour this evening.

Day 4 - 4 Hour Body - Breakfast

2011-05-04T12:16:00.000-06:00

I thought for sure since my day was off yesterday that I'd be starving for breakfast, but I wasn't. What I ate though was filling, and while somewhat boring - delicious.

2 Morning Star Chicken Griller's Patties

2 eggs, fried

5 cups of coffee

5 servings of Land O' Lakes Fat Free Half & Half (2 tbsp. per serving)

Day 3 - 4 Hour Body - Final Thoughts

2011-05-04T08:40:00.001-06:00

Day 3 was a piece of cake.

Now mind you, I was out and running around - so I stayed busy, but the cravings for junk food are disappearing if not almost non-existent. Which for me, that is huge. I'm a junk food eater, and because I have kids in the house, it takes up a lot of real estate in our pantry.

Also? I've eaten a lot of eggs already in just three days, and a lot of spinach. I might have to buy more quantity at the grocery store this week!

And while I really thought I'd struggle with drinking my coffee black - no sweetener? I'm enjoying my coffee with just a slight bit of fat free half and half. I think I might have kicked the sweetener habit for good!

Anyways, here are my food totals from yesterday:

Oh and even better? I'm down three pounds.....

Day 3 - 4 Hour Body - Meals

2011-05-04T07:57:00.001-06:00

Alright so, I was out and about yesterday - had a few things to take care of so my eating for the day wasn't very scheduled.

Actually, I hardly ate anything at all - which probably isn't how this diet is intended to go, but, what more can I say.

I skipped lunch.

But I had 2 - 100 calorie packs of almonds (one dry roasted, one dark chocolate) while I was running around. I also had a 32 ounce water bottle of unsweetened tea with me.

I went on a 4 mile walk in the evening (drank a lot of water while out!) and upon returning ate the following:

Starkist Tuna Creations Packet - Lemon Pepper1/2 can of Kidney Beans

Celsius Green Tea Raspberry Acai drink

Tomorrow will be better!

Day 3 - 4 Hour Body - Breakfast

2011-05-03T09:31:00.002-06:00

So. I totally forgot to take a photo of my breakfast this morning. I just started right in on it because I was hungry and it smelled so good and well, it's all gone now. Most of it anyways.

I had:

2 egg whites + 1 egg
Fresh Mushrooms

Fresh Spinach
Sprinkle of Real Bacon Bits

Morning Stare Farm Chicken Griller Patty

4 cups of coffee with 2 tablespoons fat free half & half (per cup)

Day 2 - 4 Hour Body - Final Thoughts

2011-05-03T09:24:00.003-06:00

Day 2 was much easier!

Although I was sort of craving some creativity with my meals while cooking them up, I kept them simple and easy. I think I might need to re-visit the book itself and find out what other foods I'm allowed to have - seems as if I'm missing out on some.

Anyways, I didn't eat snacks on Day 2 like I did on Day 1. And once dinner was done and over with, I didn't feel the need to eat anything before bed. Although I did have an evil voice in my head try to tempt me with junk food that's in the pantry. I didn't cave, which is what's important. I need to stick to what I'm doing to be successful.

And that's what I'm doing.

Also, I've tracked my food intake daily at MyFitness Pal - and shockingly, I've eaten less than 1,200 calories so far both days. I never thought I could do it! Here are my food totals from yesterday:

Day 2 - 4 Hour Body - Dinner

2011-05-02T19:07:00.001-06:00

Dinnertime tonight came quick!

I ate:

1 boneless pork chop, grilled

1/2 can of black beans

Spinach Salad with a sprinkle of Real Bacon Bits and Balsamic Vinegar Dressing

Water with a True Lemon - Lemon packet

I actually mixed it all together and it was pretty good!

I've got a long night of work ahead of me so I decided to brew a pot of coffee!

So far so good, Day 2 is almost over and a total success.

The only regret? I didn't make it to the gym like I had anticipated.

Day 2 - 4 Hour Body - Lunch

2011-05-02T15:23:00.001-06:00

Again, kept it simple.

1/2 can of black beans

Morning Star Farms Chicken Griller's patty
Emerald Dry Roasted Almonds (100 Calorie Pack)

Water with True Lemon - Raspberry Lemonade packet

Day 2 - 4 Hour Body - Breakfast

2011-05-02T11:47:00.000-06:00

Todays Breakfast

2 egg whites + 1 egg
Fresh Mushrooms
2 Morning Star Farms Sausage Patties
1 cup of coffee with 2 tablespoons fat free half & half

After I polished off my breakfast (which I should add, I didn't eat the entire portion of eggs, I was stuffed!), I drank another 2 cups of coffee.

It's almost time for lunch and I'm having my first glass of unsweetened iced tea.
I'm slightly hungry, but I think after a few days of this, my body will adjust just fine.

Day 1 - 4 Hour Body - Final Thoughts

2011-05-02T08:35:00.003-06:00

Okay so today wasn't too bad.

I was hungry off and on throughout the day, but instead of mindless snacking, I drank water. And or tea.

I only ate 'meals' roughly every 4 hours, and stuck to the plan - so I'd say that Day 1 was a total success.

Here are the details:

Day 1 - 4 Hour Body - Snack 2

2011-05-01T22:22:00.000-06:00

I had my last and final snack of the evening while watching TV coverage of Osama Bin Laden's death.

Lentil Soup

Day 1 - 4 Hour Body - Dinner

2011-05-01T18:26:00.001-06:00

Kept it simple this evening for dinner.

2 small chicken breast

Mixture of Cauliflower and Broccoli with Spray Butter

Water with True Lemon Raspberry Lemonade mix

I have one 'meal' left. I think I will have some sort of beans.

Day 1 - 4 Hour Body - Lunch

2011-05-01T15:41:00.001-06:00

For lunch:

2 hard boiled eggs (without the yolk)
6 slices of black forest ham thin-sliced deli meat

Iced Tea, unsweetened

Day 1 - 4 Hour Body - Snack 1

2011-05-01T14:31:00.003-06:00

I waited the '4' hours before I ate anything else - just like the plan indicates.

Had a small-ish snack.

32 ounces of tea, unsweet

Dry Roasted Almonds - handful

I have a slight headache, but I'm not really hungry.

I gotta keep the momentum going, right?

Day 1 - 4 Hour Body - Breakfast

2011-05-01T11:19:00.001-06:00

2 egg whites + 1 egg
Spinach
1 cup of coffee with 2 tablespoons fat free half & half
Morning Star Grillers California Turk'y Patty

May 1 - It Starts Today

2011-05-01T11:09:00.001-06:00

The 4 Hour Body.
Ever heard of it?

I'm starting the plan today. And will hopefully stick with it until all 60+ pounds of weight that I've gained, is lost. They say in just 4 weeks, if you follow the plan as detailed, that you can lose 20 pounds.

Now.

I have my doubts, but I'm going to put myself to the test and see if I can prove their claims to be true.

I will food journal - with photos. I think it'll be easier for me that way. I'm also using My Fitness Pal to track calories and exercise. This diet claims that watching portion control, and counting calories isn't necessary, but I'm doing it. For myself.

Check back again later for other details.

And ....

Wish me luck.

Self Awareness.

2011-04-25T09:46:00.000-06:00

....you go clothes shopping in the mall. You get disgusted after trying on twenty things and you say to yourself, "Everything makes me look so fat!" You exit the department store right into the food court. You find your comfort in Cinnabon.

...you have a fight with your spouse. You are angry but cannot express your anger directly. You are frowning and clenching your jaw all day long, replaying the tape of the fight over and over in your head. That horrible sinking angry feeling is a mood that sends you straight to the pantry.

Triggers and Motivations
Crave; Why you Binge Eat and How to Stop

Daily Menu - Day #10 Uggggggghh.

2011-04-06T22:00:00.000-06:00

BREAKFAST:
Coffee (1 cup) with sweet-n-low (3 packets)
Coffee (1 cup) with sweet-n-low (3 packets)
Best Life Butter Spray (2 servings)
Energy Bar Bagel

LUNCH:
EAS AdvantEdge Carb Control French Vanilla Shake
Annie Chun's Soup Bowl - Udon

SNACK #1:
Planters Nutrition - Digestive Health Mix

DINNER:
Wasa Light Rye Crispbread w/cheese
Coffee (3 sweet-n-low packets) with CoffeeMate Creamer - Chai Vanill Latte

SNACK #2:

Exercise:

Daily Menu - Day #9 Keeping the Faith

2011-04-05T22:00:00.014-06:00

BREAKFAST:
Coffee (1 cup) with sweet-n-low (3 packets)
Coffee (1 cup) with sweet-n-low (3 packets)

LUNCH:
Marketside Classic Ice-burg Lettuce Mix
Pita Pal Pearl Couscous
McDonald's Iced Latte - Sugar Free Vanilla (LG)
Lindt Excellence 70% Cocoa Smooth Dark Chocolate (1/2 serving)

Exercise: Walked the dog (20 minutes)

SNACK #1:
Sensible Solutions, Cinnamon Apple Straws (1 serving)

DINNER:
Apple Chicken Sausage
Pita Pal Pearl Couscous

SNACK #2:
Planters Nutrition Bone Health Mix (almonds, granola clusters, yogurt coated raisins, peaches, raspberries and cashews)

Exercise: 30 minutes at the gym

Good to Know! 7 Secrets of Slim People

2011-04-05T14:28:00.000-06:00

Ever notice how some women seem to stay slim without ever stressing about missed workouts or counting a single calorie? It seems unfair—and frustrating!—but those ladies might have some secrets the rest of us can steal. Turns out, you don’t have to completely overhaul your diet or exercise regimen to see fast and impressive results on the scale. (Though if you want a great, easy-to-follow plan, register for the Drop 10 Challenge on Self.com to lose 10 pounds in just five weeks.) In fact, recent research shows that sometimes it’s little, practically effortless changes to everyday habits that make the pounds fall off fast and forever. Try incorporating some of these simple, science-backed steps into your day-to-day life—it’s your turn to become one of those “naturally” slim lucky few!

Make time for tea
Women with the highest intake of catechins, antioxidants in tea that may accelerate fat burn, gained less weight over 14 years than those who sipped less, a study in The American Journal of Clinical Nutrition reveals. White and green brews have the most catechins. Get brewing!

Move your workouts to the morning
Breaking a sweat before you sit down to breakfast can help you trim down faster, a study in The Journal of Physiology finds. Exercising on an empty stomach in the A.M. improves glucose tolerance, which spurs your body to shed fat.

Join the breakfast club
If you don’t already have regular morning meals, it’s time to start: Lifelong early eaters have a waistline about 2 inches smaller than that of breakfast skippers, The American Journal of Clinical Nutrition reveals. An A.M. meal may rev metabolism; plus, it may cause you to make less of an enzyme that raises cholesterol.

Savor your food
Eating slowly and steadily can help you stay slim. People who took 30 minutes to eat a bowl of ice cream created more fullness hormones than did those who ate faster, a study in The Journal of Clinical Endocrinology & Metabolism notes. Whenever you can, ditch distractions like the television while you’re dining so you can concentrate on enjoying the yummy food in front of you.

Become a creature of habit
Eating at the same times every day and could help you drop pounds. When mice ate at scheduled mealtimes and fasted for 12 hours at night, their liver turned on genes that burned more sugar and fat, say scientists at the Salk Institute for Biological Studies in La Jolla, California. No, we’re not mice, but if something as simple as sitting down to dinner at 7 P.M. every night helps speed weight loss, why not give it a shot?

Start with water
Downing two cups of H2O before meals helped people lose about 5 pounds more than those who said no to water, research from Virginia Tech reveals. Water is filling, so sippers ate 75 to 90 calories less. Enjoy a few cups of water while you prep a meal or before your entrée arrives at a restaurant to effortlessly keep calories in check.

Step on the scale
Dieters who weighed themselves at least weekly lost more weight than those who didn’t, according to research from the Minneapolis Heart Institute Foundation. Plus, the habit helped nondieters stay at a stable weight. Spotting scale swings early allows you to tweak your eating and exercise routine before pounds can pile up.

Article courtesy of Yahoo! Health

Daily Menu - Day #8 This Isn't Going Very Well - AT ALL

2011-04-04T22:00:00.035-06:00

BREAKFAST:
Coffee (1 cup) with sweet-n-low (3 packets)
Coffee (1 cup) with sweet-n-low (3 packets)
True Lemon; Raspberry Lemonade w/tap water
Best Life Butter Spray (2 servings)
Energy Bar Bagel

LUNCH:
Hard boiled egg
4 slices of Sara Lee Sun Dried Tomato Turkey Deli Meat
1 slice of Provolone Cheese
1 slice of Muenster Cheese

Exercise:
Kettlebells - 20 minutes (142 calories burned)

SNACK #1:
thinkThin Chocolate Covered Strawberries bar
fresh brewed green tea w/sweet-n-low (2 packs)

DINNER:
Green Pepper stuffed with Quinoa, Spinach, Ground Turkey, Onion, Cilantro, Asparagus, topped with Feta Cheese
Iced green tea w/sweet-n-low (2 packets)

SNACK #2:
Lindt Excellence 70% Cocoa Smooth Dark Chocolate (1/2 serving)
True Lemon - Orange Packet (3) w/tap water

Exercise:
32 minutes at the gym (292 calories burned)

Defeated

2011-04-04T07:50:00.000-06:00

I'm not feeling very good today, and not in a 'I'm sick' way. I went to a going away dinner for an old co-worker over the weekend and while I had a good time while I was there...

I saw photos of myself taken while having a good time and - deep breath - they made me cry.

I'm so embarrassed.
Unhappy.
Sad.
Angry.

Really. What more can I say.

It's Monday. It's a new day.
One foot in front of the other.

Maybe with a little smile?
Maybe.

Daily Menu - Day #5 Yesterday? Was not a Good Day

2011-04-01T22:00:00.012-06:00

BREAKFAST:
Coffee (1 mug) with sweet-n-low (4 packets)
2 slices of Sarah Lee 100% Multi-Grain Bread w/peanut butter
Pomegranate Applesauce

SNACK #1:
LUNCH:
SNACK #2:
DINNER:
SNACK #3:
Exercise:

Daily Menu - Day #4 Another Day, Another Chance for Improvement

2011-03-31T22:00:00.000-06:00

BREAKFAST:
Coffee (2 mug) with sweet-n-low (8 packets)
McCann's Irish Oatmeal (Steel Cut)
Blackberries

SNACK #1:

LUNCH:

SNACK #2:

DINNER:

SNACK #3:

Exercise:

Daily Menu - Day #3 Let's Try This Again: I CAN Do Better

2011-03-30T22:00:00.003-06:00

BREAKFAST:
2 eggs
Coffee (1 mug) with sweet-n-low (5 packets)
4 slices of Sarah Lee Maple Honey Ham lunch meat
WW Low Fat Cheese Stick
Coffee (1 mug) with sweet-n-low (5 packets)

SNACK #1:
1 hard boiled egg
WW Low Fat Cheese Stick
Planters NUT-rition Heart Healthy Mix
Dried Cranberries

LUNCH:
Lean Cuisine Swedish Meatballs
Iced green tea w/3 sweet-n-low packets

SNACK #2:
Emerald Cocoa Roast Almonds - 100 calorie pack

DINNER:
Subway 6" Turkey sub on 9 grain honey whole wheat bread with spinach, onions, green peppers, olives, banana peppers, swiss cheese and mustard
Sun Chips, Sun Dried Tomato
Chocolate Macadamia Nut Cookie
Unsweetened iced tea

Making Changes

2011-03-30T13:22:00.001-06:00

Alright so I know that it takes seven days or something like that to make something a habit. And I'm working on that as we speak - eating right, exercising daily - they need to become habits.

But it's tough, I'm not going to lie.

I'm not sure how this came so easily to me before, but this time around it's so freaking tough. And maybe that's just why, because it's 'this time'.

This vicious cycle is the story of my damn life.

I gain weight.
I lose a bunch of weight.
I gain it all back.
And then some.
And then I try my hardest to lose it all again.
But more.

But now, at the lovely age of 35, it's not as easy as it used to be. Eating right for 3 or 4 days at a time before would result in immediate weight loss, a pound or two, but it showed progress. Which I need. And when I don't see it right away in the 'numbers'? I get discouraged and sabotage all my days, weeks even of hard work.

IN FIVE MINUTES.

But here I am. I'm holding myself accountable. I'm journaling. I've got to beat this for real this time. I have to. I'm going to.

BOTTOM LINE.

Daily Menu - Day #2 I Can Do Better

2011-03-29T22:00:00.012-06:00

BREAKFAST:
2 eggs
Coffee (1 cup) with sweet-n-low (3 packets)
4 slices of Sarah Lee Maple Honey Ham lunch meat
WW Low Fat Cheese Stick
Coffee (1 cup) with sweet-n-low (3 packets)

SNACK #1:
Potato Crisps
4 squares of dark chocolate with a touch of sea salt
True Lemon - Raspberry Lemonade drink mix with water

LUNCH:
1 bar - dark chocolate with a touch of sea salt
True orange drink mix w/water

DINNER:
Grilled chicken breast
Parmesan couscous
Steamed broccoli w/butter spray and Parmesan
Iced green tea w/sweet-n-low

Exercise: Walked the dog (20 minutes)

*I didn't keep very good track today of my food intake. Tomorrow is another day to yet again, 'do better'.

Overhaul

2011-03-28T10:07:00.001-06:00

It's time. My life needs a start over button. Or well, my diet / exercise / lifestyle perhaps. But hey, if you've been around this blog for any length of time, I'm a broken record aren't I? Just skipping over the same section day after day, repeating what I know, and what I will and won't do. Yet nothing has changed.

Time to stop lying to myself.
Time to get busy.
Time to be nice to myself.
Time to be happy.

A year ago or so, around this time, I was cruising along, happy with the way things were. Then I lost my job, found a new job, started working from home, and then slowly. All so every slowly, things started to fall apart.

Nothing earth shattering. I just lost my focus. On me.

ON ME.

And now I need to regain that focus, because I'm tired of feeling like crap when I wake up in the morning. I'm tired of snapping at my family just because they said hello to me. Or needed my help with something. I'm just tired of being tired.

This is not who I am.

So I'm starting fresh. Today.

And. So.

There you have it.

PS: I'm going to start food journaling again here even though I keep track of food intake on SparkPeople. I think it might help keep me honest. Really honest. Feel free to leave your comments, I could use all the support in the world.

Daily Menu - Day #1 It's Time

2011-03-28T10:00:00.044-06:00

BREAKFAST:
2 eggs scrambled with fat free mozzarella cheese, onion, ham
Coffee (3 cups) with sweet-n-low (9 packets)
Water with True Lemon packet (raspberry lemonade)
Coffee (1 cup) with sweet-n-low (3 packets)

SNACK #1
Planters NUT-rition Heart Healthy Mix
WW String Cheese

Exercise: Walked the dog - 30 minutes

LUNCH:
Salad greens with sliced egg
Almonds (1 packet of Emerald Dry Roasted Almonds 100 Calorie Pack)
Feta Cheese
Raspberry / Hazelnut Dressing
Water with True Lemon packet (orange)
Sugar Free Jell-O cup (2)

SNACK #2
Odwalla SuperFood Micronutrient Fruit Juice Drink

DINNER
Grilled port chop
Steamed asparagus
Couscous (1 cup)
Water with True Lemon packet (orange)
Sugar Free Jell-O cup (2)
2 squares of dark chocolate with a touch of sea salt

Exercise: Kettle Bell Work Out (4lb bell / 20 min)

SNACK #3
Laughing Cow Cheese Light; 1 Garlic & Herb Wedge, 1 Mozzarella Sun-Dried Tomato
34 Degrees Crisp-bread - Rosemary (1 serving)
Horizon Organic Milk (1 cup)
3 flax seed dark chocolate oatmeal cookies

I try to Say Good Bye and I choke

2011-03-20T21:26:00.000-06:00

Man, I suck. That's truly how I'm feeling right now. I can't stay on track for the life of me and it's slowly starting to suffocate me.

I'm miserable.

When I wake up in the morning I feel puffy and lethargic and my body, it aches. My knees pop when I walk down stairs, I just hurt. All over. And I'm pretty sure it's because of my weight. And the lack of care that I show myself.

I went to my workplace gym on Thursday evening and met with the trainer. She assessed me physical fitness wise and did all of my measurements. At some point this week she's supposed to have ready for me a strength training circuit, and also something for cardio.

I need to eat better too.

Bottom line is this - I'm overweight. My body reminds me every single day yet I still continue to eat poorly and I still can't seem to make good use of my time and get worthwhile workouts in when I should.

I've got to break the cycle.
Got to.

Another Monday, another day to start again.
I seriously need to change my lifestyle and turn small things into habits.

I'm setting my alarm at 5:30AM for the morning and am going to get up, while it's still dark, while everyone is still sleeping, and do yoga. If I don't start, there will be consequences to pay.

My life I fear is on the line here. I'm out of control.

Progress? Or No Progress?

2011-03-09T18:01:00.002-07:00

I'm one of those persons that gets super irritated when I don't see the numbers budge on the scale. So irritated that I've been known to sabotage all kinds of hard work just because the numbers don't reflect what I perceive they should.

Next time I start to fall into that trap, I need to read this article instead.

Measure Progress Without the Scale
An Arsenal of Tools for Your Motivation

Frustrated. Disappointed. Hopeless. Skeptical.

Whichever you choose, these emotions are enemies of people trying to lose weight—especially when you feel like you have done everything right. For many trying to shed pounds, the elation from that initial weight loss is brought to a screeching halt when the scale stops moving. But instead of viewing this as a setback, look for other ways to measure your progress besides the scale. After all, good health isn’t always measured in pounds.

Losing weight usually involves a relatively simple calorie equation: burn off more calories with daily activity than you consume through food. So what happens when these numbers indicate progress, but the scale doesn’t? Before the aggravation sets in, consider why this might be the case. If you’ve been hitting the gym on a regular basis, participating in both cardiovascular and strengthening exercises, then chances are good that you have shed some fat. But the scale might not indicate this because you have also been building lean muscle. Since muscle is dense (a small volume of muscle weighs more than the same volume of fat), the scale might not reflect your hard work.

4 Non-Scale Signs of Progress

1. See results by taking a trip to your very own closet. Take out a pair of pants that fit snugly before you began your new, healthy habits. Are you able to ease into them, when before you had to sit (or lie) down and yank them up your legs? This is a sure sign of progress toward a leaner you! What about an old shirt? Is it now a little loose around your waist or arms? Also look for improved muscle definition when you check out your body in the mirror. There are many everyday indicators that you are firming up your body, from how your clothes fit to sitting more comfortably in a booth or small chair.

2. Aside from weight, use other numerical signs of progress. When you first start your program, take measurements of your waist, arms, neck and hips. Even if you are not losing pounds, you very well may be losing inches all over your body as your figure slims down and tones up with muscles. Measuring your body is more reliable than the scale alone. Other numerical indicators include a reduction of blood pressure or cholesterol, heart rate, and body fat percentage.

3. Monitor how a healthy diet and regular exercise affects your energy levels. Not only will you be able to work out for longer intervals of time, but everyday chores will also become easier. Whether cutting the grass or simply walking up the stairs, these behaviors will come effortlessly. Think of all the daily activities you could use more energy for—grocery shopping, house cleaning, playing with your kids, and more. Pretty soon you’ll be training for your first 5K!

4. Lastly, be conscious of how you feel emotionally. You’ve been working hard to reach your goals. Hopefully, the hard work will come with a boost in self-esteem, confidence, and happiness. Are you beginning to feel more comfortable in your own body? Work to build a positive vocabulary to stay motivated.

Just because the scale has stopped moving doesn’t mean that you’ve hit a plateau in reaching your goals. Don’t give up out of frustration—all healthy behaviors are well worth the effort. Whether it’s better sleep at night or more energy throughout the day, start listening to the signs your body gives you that all of your hard work is paying off!

I Took a Short Quiz and it Confirmed my Suspicions

2011-03-04T22:33:00.003-07:00

I? Am an emotional eater. Here is what I learned:

The Emotional Eater Personality
The main problem you face is eating when you're not hungry or eating to satisfy something other than hunger. "Food for your mood" can cause your diet to vary a great deal. Too much of your eating is driven by boredom, stress, or dejection - you might even find yourself in the kitchen, open cookie bag in hand, and not know why. Mindless and emotional eating for you can be caused by any number of reasons. It is likely you have more weight to lose than most or have grappled with weight most of your life.

A tendency for this personality type is to yo-yo on dieting and swing through "all-or-nothing" extremes (e.g., I've blown it already this meal so why not have dessert?) A few spoonfuls turn into a snack turns into a binge…especially around the high stress holidays.

What Can You Do?
A diet alone is not the best option for the Emotional Eater. Emotional Eaters can become fixated on what's good and what's bad and grow obsessed about eating. The emotional eater needs to become more conscious of when and what they eat and surround themselves with the support they need to change. You will need to develop new skills for dealing with boredom, stress and/or sadness. You need a conscious connection to your hunger.

Confidence can be the missing ingredient and starting small is key. Consider starting a streak for a predetermined period (say two weeks) and focus on regularly reaching just one goal for that period. An example would be to drink 8 cups of water each day. This success will give you the new habits and confidence to try another goal. Emotional eaters do well with friends by their sides to help coach and maintain a degree of accountability.

How You Can Get Help
For you, weight loss is more complicated than simply counting calories and it will take some investigation to get to the root of your eating habits. The SparkPeople support message boards and expert coaching will give you the strength and insight to overcome past problems. The circle of friends and the support group at SparkPeople will help you take the pounds off quickly - and keep them off! Our food tracker and reporting system of over 10,000 foods, when used with the online journal, can expose those mindless and emotional eating times and help you develop strategies for dealing with them.

Helpful Hints
Surround yourself with positive re-enforcers, like pictures and goal reminders.
Track your eating patterns, including when and why you pick up food.

*Sigh*
I don't think I'll ever be good at this eating stuff...

I hate Bananas!

2011-03-02T11:09:00.007-07:00

However, maybe I should learn to like them? Especially since I just read an article claiming that bananas are the ultimate hunger buster. Here's the article that makes this claim - courtesy of Shine from Yahoo!

By Shaun Chavis

Ever grab a snack but then feel hungry again 20 minutes later? Next time, reach for a banana. It’s loaded with Resistant Starch (RS), a healthy carb that fills you up and helps to boost your metabolism. Slightly underripe medium-sized bananas have 12.5 grams of RS—more than most other foods. Ripe bananas give you 4.7 grams of RS, still enough to keep hunger pangs away. Check out these tasty ways to work in this wonder food.

Banana "Ice Cream": Peel, slice, and freeze 1 small banana. Place frozen banana pieces in a blender with 3 tablespoons 1% low-fat milk; blend until thick. Top with 1 tablespoon chopped walnuts.

Banana Salsa: Make a quick salsa with 2 diced peeled bananas, 2 tablespoons minced red onion, 1 tablespoon mincedcilantro, 1 teaspoon minced serrano or jalepeno pepper, juice of 1 lime, and brown sugar and salt to taste. Use it to top fish or pork tacos, jerk chicken, or jerk pork.

Broiled Bananas: Slice 1 peeled banana in half lengthwise. Put banana pieces, cut sides up, on a rimmed baking sheet. Sprinkle the banana pieces with 1 teaspoon brown sugar, and broil on high until the sugar bubbles and the bananas brown (about 2–3 minutes). After broiling, sprinkle with cinnamon—or drizzle with 1 teaspoon rum for an extra-special treat.

Coffee and Banana Smoothie: Place 1 sliced peeled banana, 1 cup 1% low-fat milk, 1/2 cup cold black coffee, 2 teaspoons sugar, and 1/2 cup ice in a blender. Blend until smooth—and enjoy.

Tropical Fruit Salad: Make a fruit salad with 1 sliced peeled banana, 1 sliced peeled kiwi, and 1/2 diced peeled ripe mango. Squirt juice of 1/4 lime over the salad, and serve.

SO. What do you think? Is this claim for real?

In the meantime, I'll be jotting down the recipe for the 'Coffee and Banana Smoothie' for that *might* be something I could enjoy...

Today Has Been A Good Day

2011-02-22T12:50:00.000-07:00

Unlike many days, many weeks leading up until now, today is actually going well. And truthfully, that's saying a lot.

I joined SparkPeople. Ever heard of it?

It's sort of like Weight Watchers, but it's free....and for me it takes tracking your food and exercise to a whole new level. A level in which I think I really, really need.

I've been on Weight Watchers since the end of December 2010 and I haven't had much success. However in past attempts at Weight Watchers I was successful. 30 pounds or so for that matter.

Yes, that's how much I lost, before.

This time? Not so much. I'm ... gaining.

It's quite frustrating and it's obvious to me that I'm doing something wrong. It's time to take it up a notch.

And so far, today has been a good day.

Diet Bankruptcy

2011-02-06T16:55:00.001-07:00

The Super Bowl has done nothing for my diet.

So far today I've eaten:

Pankcakes
Meatballs
Pigs in a Blanket
M&M Sugar Cookies
M&M's

and so much other junk.

My stomach hurts.
I'm miserable.

But tomorrow?

Tomorrow's a new day, a day in which I'm back. Back on track that is.

See you then...

2011-02-04T14:46:00.003-07:00

So. Hey!

2011-01-13T14:06:00.003-07:00

Alright, I'm going to be honest here - this week has been less than stellar. Actually the days in between the last time I posted and today have been less than stellar.

I just haven't been ...... into it.

I don't care.

Today however I woke up and had a renewed energy and so far so good.

Today has been a good day. I've tracked all of my points in the Weight Watchers online tracker. I've been reading some to educate myself more on making good food choices. I'm hoping that the next time I visit the grocery store that I'll be armed with a good list of items, so I can keep slogging through this.

And reach my goal of course.

Even though I have a long ways to go.

I read this the other day. Thought I'd share.

I really do think that I have a food addiction.

Honestly.

And I need to work on that.

Especially if I'm going to meet my goal.

Which I am.

I will.

Dr. Oz: 7 Minute Work Out

2011-01-04T11:57:00.004-07:00

I'm not going to lie, exercising on a regular basis has always been a struggle for me. I tend to think it's because I get bored really easily, or maybe it's because I can't settle into a time that works best. Or maybe I'm just making too many excuses, instead of just doing it.

That last one is probably the real reason, but for what it's worth, I try.

I've set my alarm to get up at 5AM or even 6AM, but then I don't. I've loaded applications into the iTouch to use, and then I forget about them.

I've programed the DVR to record various workouts so I can have them on hand, but then I never do them and just end up deleting them.

Am I the only one that does this?

And why?!

I want to be successful at working out. I want to work out daily, even if it's a hike with the dog, or a brisk walk around the park. But when I do those 'simple' things, it doesn't feel like a workout to me.

I'm not really sure why my brain is programmed to think that way. Why am I mentally so hard on myself for accomplishing the little things? Is it because I put too much pressure on myself? Is it because I don't see quick enough results? I really don't know but I guess that explains why I'm still on this journey to lose the same weight I've lost several times, over again. I should be maintaining a huge successful weight loss right now. But I'm not.

It's time to stop making excuses and create some good habits. Habits that are just a way of life. Habits that I can do instead of making excuses for why I can't.

I saw an article today that had a link to a 7 minute workout: Dr. Oz's 7 Minute Work Out

I'm going to start it tomorrow, first thing in the morning.

And I'm going to make it a daily habit.

Smart Goals: Setting them. Sticking with them.

2011-01-04T11:49:00.000-07:00

I read something somewhere, can't remember where, about Smart Goals. At the time it must have struck a cord with me, because I jotted some stuff down about them, then set the paper aside on my desk.

I found it recently - and while it was (again) fresh in my mind, I acted on it and actually made some Smart Goals. Just for quick reference I've added, in my sidebar, what 'SMART' stands for, but here it is again anyways:

S - sspecific M - measurable A - attainable R - realistic

T - time frame

You can find out more about Smart Goals here.

Here are my Smart Goals:

1. I will drink a minimum of 2 full glasses of water a day 2. I will walk on the treadmill for 30 minutes at a time, at least 3 days a week 3. I will honestly and diligently track my points and weight on Weight Watchers 4. I will prepare a wholesome meal at least 3 nights a week, from a cookbook

5. I will take my vitamins, daily

Okay, so there we have it.

I will check back in with these Smart Goals next Monday, and each Monday thereafter to stay on top of my progress.

It's 2011; Time to Be for Real

2011-01-03T13:03:00.002-07:00

Hi again, I'm back!

Obviously I took a little, err a long break there with all this diet stuff because honestly? I was getting burned out. Funny how when I was motivated and excited and on the ball about getting healthy and losing weight, I was actually doing just those things. When I started to get burned out, I started gaining weight back and lost the motivation to even try and well, guess what happened?

I gained a lot of weight back.

And for that?

I'm sad.

And angry.

I'm disappointed in myself.

I worked SO HARD to lose weight after I had my second son. I put a lot of hard work into exercising, and eating healthy. I loved what it was doing for me, my body was changing. I wasn't afraid to look at myself in the mirror and actually like what I saw. The size of my clothes were getting smaller, so small that I donated all of my 'fat clothes'. I promised myself that I would never need them again because I would never get heavy again, and well.

It was a big fat lie.

I left myself go.

I said good-bye to watching what I ate and ate anything and everything I wanted.

Even if I felt guilty about it afterwards.

I still did it.

I'd tell myself 'not again' then would find myself doing it again the next day. Or maybe even an hour or two later.

I was suddenly realizing that my clothes in my closet were all too small and was kicking myself in the butt for getting rid of all of the fat clothes. And the little voice in the back of my head was telling me what a dummy I was for actually thinking that I'd never wear them again. Because here I was - AGAIN - struggling with weight gain and self confidence and self esteem. I had become my worst enemy.

I said good-bye to doing the incline once a week (I didn't climb it AT ALL last year, AT ALL!) and I said screw it with all the Couch to 5K programs I started because it was such a commitment. I stopped Weight Watchers. I joined a gym then cancelled because I wasn't going enough. I didn't continue doing The 30 Day Shred daily like I had been.

I just didn't care.

And it showed.

And it still shows.

And I'm paying for it now.

So. It's a new year.

I've rejoined weight watchers, and have successfully lost five pounds since I joined last week. I've started being aware of what I eat and drink and while I haven't started a routine exercise yet, I will be. And I plan to stick with it and transform myself into what I want to be.

Thin.

And healthy.

And you bet, I'm going to track my progress here as I go along. The good. AND the bad.

Grade Steeper than it Appears

2010-07-22T14:42:00.002-06:00

Ha. Ya think?

I bailed on my work for about an hour or so and took the dog for a walk. We walked about 3 miles total, including a walk up this steep ass hill. I could have taken a route that would have made it so we would have walked down this hill, but I decided to be adventurous.

Workout for today?

COMPLETE.

I survived.....

2010-07-19T09:31:00.003-06:00

...the weekend but not without some slip ups.

Weekends are just hard. They are totally a danger zone for me and while I try to stick to my guns, I always seem to fail at some point or another.

Frustrating.

Annoying.

Disappointing.

I have no other words or idea other than to: Start Over.

AGAIN

*sigh*

Thoughts

2010-07-13T13:22:00.003-06:00

I have a slight headache today. Probably because my food intake yesterday was minimal compared to how I've been eating lately. I guess my body has gone into a little bit of shock without all the crap that's been finding its way into my mouth.

This is for the best though right? This slight headache? I tell myself yes. Over and over and over again. I know that eating healthy and exercising makes me feel better. I've experienced it. I've had a taste for it. And I crave it I really do however somewhere along the way I've misplaced my willpower. And it's so much easier to throw in the towel then to put forth the effort to make it through. The first several days, weeks even are the hardest. But I can do this.

When I want something sweet, I will eat Sugar-Free Jello. When I crave a snack and just have the urge to munch, I'll eat nuts, or cheese. When I'm bored and have nothing to do, I'll exercise.

It's simple it really is. But it's hard work too. And I owe it to myself to work through it till the end is in sight.

My goal.

It's all about the goal.

Let's Make up for Lost Time, Shall we?

2010-07-12T09:35:00.000-06:00

Okay so it's been a while. A very long while. Too long of a very long while.

It's time for a re-focus on all things health related and once again I'm turning to this blog to keep me company, and to keep me on track. I might food journal. I might post recipes. I might just post my random thoughts and feelings about things. Or not. I really don't know what the purpose of this space is, but I'm here again. And hopefully will stick around for a while.

I need to reach my goal.
I have to reach my goal.

Because I want to. And so far, I'm failing at it (miserably).

So, what do you say - here's to a fresh start.
Starting NOW.

10 Ways to Cut 100 Calories a Day

2010-05-25T11:37:00.002-06:00

If you cut just 100 calories a day, you could lose a pound a month—as many as 12 pounds in a year. But where do those 100 calories come from, and how can you eliminate them from your diet? Keep reading to find out. SKIP THE BREAD: Those one or two slices you devour before your meal can pack on an extra 60 to 200 calories. CHOOSE MUSTARD OVER MAYO: While most mayo brands pack 100 calories into just one tablespoon, the average serving of mustard contains only three. DIVVY UP DESSERT: Split a piece of cheesecake with a friend. Eating half instead of a whole piece could save you up to 150 calories and 10 grams of fat (not to mention a few dollars, too). STOP THE POP: Drink water instead. Or, for a refreshing twist, try seltzer with lemon or lime. FORGO THE FRYING: Enjoying a serving of roasted chicken instead of fried chicken can save you as much as 150 calories in one meal. DON'T SUPERSIZE: You don't even have to skip the fries altogether. Simply downsizing to a medium instead of a large will save you up to 188 calories. MESH WITH MUSHROOMS: Substituting some portabella mushrooms for a couple ounces of beef will reduce your calorie intake by over 100. SLASH THE SUGAR: When ordering a cup of morning joe, do you get whipped cream on top? Next time, say no, and you'll cut 100 calories before you even start your day. THINK THIN: Eating two slices of thin crust pizza instead of thick pan pizza could save you about 160 calories. Skipping the pepperoni on those two pieces will eliminate another 80. ELIMINATE THE OIL: If you like tuna fish, one of the simplest swaps you can make is to eat tuna packed in water instead of tuna packed in oil. This will save you about 140 calories. Article courtesy of Quality Health

What I Ate Today: May 17, 2010

2010-05-17T23:02:00.004-06:00

Breakfast: Coffee w/sweet-n-low 2 eggs, 4 slices of bacon Lunch: Green Giant Healthy Weight veggies Aidells Sun-Dried Tomato w/mozzarella cheese sausage Dinner: Romaine lettuce w/feta cheese, almonds Aidells Sun-Dried Tomato w/mozzarella cheese sausage Newman's Light Raspberry Walnut Dressing Iced tea Snack: Handful of walnuts 3 small slices of pepper jack cheese, 1 small slice of cheddar cheese :: :: :: Exercise:

Break the Cycle

2010-05-17T09:05:00.002-06:00

Monday - Tuesday - Wednesday - Thursday

I find myself on track.

Thursday night I succumb to a slight craving and tumble off the wagon. But I'm still partially hanging on. Hanging on enough that Friday I start the day on track. Telling myself that I can do it.

And I do until....

I talk to a family member on the phone. A family member who is struggling with life right now. A family member that I wish I could be closer to, to help. To support. I fall into a sadness.

And I binge.

I binge because in my mind it makes me feel better. When really it just makes things worse. And I know this, I just can't stop it.

Saturday - Sunday

Totally off track.

Eating anything and everything in sight. Because now, at this point, what good does it do to get back on track when I know that I'm just going to fall off again due to someones sadness. That I make my own. It's a horrible cycle that I cannot break. No matter how hard I've tried, no matter how much I've told myself it's not good.

For the self esteem.

For the body.

So today is Monday. And I'm nearly 10 pounds heavier than I was a few weeks ago. And I can feel it. My clothes don't fit. I'm tired, lethargic. And I don't care.

But I really want to care.

So I pull myself back on the wagon and tell myself that this is the week - for real this time. This is the week that I'm going to stick to my plan, and exercise and make some headway on this weight that I need to lose. For good. And I start off on the right foot.

Tucking those damaging thoughts that do nothing for my willpower away somewhere in the folds of my brain hoping that nothing gets in my way this week.

Hoping that for real this time;

I can do it.

I've got to break the cycle.

What I Ate Today: May 14, 2010

2010-05-14T23:21:00.002-06:00

Breakfast: Coffee w/sweet-n-low 2 good grains bagels w/cream cheese Lunch: Morning Star Farms Spicy Black Bean Veggie Burger wrapped in romaine 4 slices of cheese (1 swiss, 1 pepper jack, 1 colby jack, 1 cheddar) mix of almonds and walnuts Coffee w/sweet-n-low Dinner: Pasta Fresca from Noodles & Company Iced Tea Snack: Bowl of Pumpkin Flax Organic cereal w/skim milk :: :: :: Exercise: None

Eating Healthy on a Budget

2010-05-14T09:22:00.000-06:00

By Kathleen Hall Reviewed by QualityHealth's Medical Advisory Board So you think eating healthy means emptying your pockets on grass-fed meat and organic vegetables. Well, think again. There are many ways to work around a budget and still be able to provide your family with wholesome cuisine. Jeff Yeager, author of The Ultimate Cheapskate's Roadmap to True Riches, says he tries to only spend $1 per pound on food. In an interview with U.S. News & World Report, Yeager said the foods we should eat more of tend to cost less per pound. That's encouraging. Tips for Eating Healthy on a Budget Eat at home. This may be the single best way to eat well and keep your food costs in check. Yeager says the average U.S. family spends about 45 percent of its family food budget on meals prepared outside the home, 80 percent more than making the same food at home. Use basic convenience foods. Canned tomatoes and other staples can be the foundation of a healthy and inexpensive meal. For example, the University of New Hampshire Cooperative Extension demonstrates that you can make a cheese pizza by buying the ingredients and assembling it for less than $3, compared to paying about $9 in a restaurant. Give up bottled water. Bottled water is more expensive than tap water, and manufacturers have spent a lot of marketing dollars convincing us bottled water is healthier than tap. That point is questionable, but what's not debatable is that bottled water is 240 to 10,000 times more expensive. Buy family-size portions. If it's more than you need for one meal, divide the food into servings and freeze it. Go back to basics. Some of the simplest-and healthiest-foods are the least expensive. Think local. There's nothing like a fresh blueberry or strawberry right off the plant. Pick your own produce at local farms and frequent farmers' markets in season. Learn how to safely can or freeze fresh foods so you don't waste good food-and money. Stock up on canned and frozen vegetables. They are typically less expensive, require little preparation, and are usually just as healthy as fresh. Avoid premium-priced foods. Some good examples include whole, cooked chicken, frozen main meals, single servings, and frozen or prepared cakes and pastries. Article courtesy of Quality Health

What I Ate Today: May 13, 2010

2010-05-13T23:18:00.002-06:00

Breakfast: Coffee w/sweet-n-low 2 fried eggs 2 Aidells chicken and apple sausages Lunch: Morning Star Farms Spicy Black Bean Veggie Burger 2 slices of Colby jack cheese / 2 slices of swiss cheese Green Giant Healthy Weight Veggies Iced tea Dinner: Grilled pork chops green beans Snack: 4 homemade oatmeal chocolate chip cookies :: :: :: Exercise: 30 minutes of weight lifting 30 minute walk with the dogs

What I Ate Today: May 12, 2010

2010-05-12T23:11:00.006-06:00

Breakfast: Coffee w/sweet-n-low 2 fried eggs w/four slices of mozarella cheese 4 slices of bacon Lunch: Morning Star Farms Spicy Black Bean Veggie Burger wrapped in romaine 2 slices of Colby jack cheese / 2 slices of pepper jack cheese handful of almonds iced tea Dinner: wax beans green beans almond crusted tilapia iced tea Snack: sugar free jell-o w/whipped cream :: :: :: Exercise: 60 minutes of yoga 45 minute walk with the dogs

What I Ate Today: May 11, 2010

2010-05-11T23:32:00.005-06:00

Breakfast: Coffee w/sweet-n-low 2 fried eggs w/two slices of cheddar cheese 2 Aidells chicken and apple sausages Lunch: skipped because I was not hungry Dinner: Romaine lettuce Sliced grilled chicken breast walnuts feta cheese Newman's Light Raspberry Walnut Dressing Iced Tea Snack: handful of each; almonds and walnuts

sugar free jell-o w/whipped cream :: :: :: Exercise: 30 minutes walking routine on the treadmill

What I Ate Today: May 10, 2010

2010-05-10T23:41:00.002-06:00

Okay OKAY! I've skipped a few days, obviously I didn't do a very good job keeping my food journal. But what can I say; I need to work on my inconsistencies. So here we go. Breakfast: Coffee w/sweet-n-low 2 fried eggs w/four slices of bacon 1 low fat string cheese Lunch: 4 slices of roasted turkey breast rolled up 1 low fat string cheese

handful of walnuts

Dinner: grilled pork chop

wax beans

asparagus

iced tea

Snack:

sugar free jell-o w/whipped cream on top :: :: :: Exercise: 1 hour Zumba class

What I Ate Today: May 4, 2010

2010-05-04T23:43:00.008-06:00

Breakfast: Coffee w/sweet-n-low 4 eggs scrambled w/1 slice of cheddar cheese Lunch: Salad greens w/a Morning Star Spicy Black Bean Veggie Burger cut up; topped w/walnuts & feta cheese and Newman's Own Raspberry & Walnut Vinaigrette Light dressing Water Dinner: Baked Tilapia w/broccoli and cauliflower Sugar Free Jell-O w/Cool Whip Water Snack: 4 slices of mozzarella cheese handful of almonds :: :: :: Exercise: 20 minute walk around the neighborhood 10 minutes run/walk combo on treadmill :: :: :: Thoughts for Today: So far so good...tomorrow's another day...

Recipe: Spinach Stuffed Chicken Breasts

2010-05-04T12:43:00.001-06:00

Preparation time: 10 min Servings: 4 Cooking time: 35 min Ingredients: 2 tsp unsalted butter, softened 2 tbsp parsley, minced 1/2 cup seasoned breadcrumbs 1 cup frozen chopped spinach, thawed 1 tsp lemon zest 4 sun dried tomatoes, packed in oil or dried 4 toothpicks 4 boneless, skinless chicken breast halves, about 4 oz each Cooking Directions: If using dried tomatoes, cover with boiling water in a bowl. Let stand 5 minutes and drain. Finely chop tomatoes. Press excess liquid from spinach and combine with tomatoes and remaining ingredients, except chicken and breadcrumbs. Set aside. Preheat oven to 350°F. Place chicken breasts between two sheets of wax paper and pound lightly with a mallet or other heavy flat object to flatten slightly. Divide spinach mixture into equal portions and spread over each chicken breast. Roll up chicken breasts and secure with toothpicks. Roll in breadcrumbs. Arrange chicken in a shallow pan and bake 35-40 minutes, or until chicken is opaque throughout. Remove toothpicks before serving. Nutrition Facts Calories 240 % Calories From Fat 25.1% Total Fat 6.7g Saturated Fats 2.4g Mono-unsaturated Fats 2g Poly-unsaturated Fats 1.3g Cholesterol 78mg Sodium 380mg Total Carbohydrates 13g Dietary Fiber 2.8g Sugar 1.1g Protein 31g Recipe courtesy of Quality Health

What I Ate Today: May 3, 2010

2010-05-03T23:03:00.005-06:00

Breakfast: Coffee w/sweet-n-low Lunch: 2 1/2 Aidells Sun-Dried Tomato & Mozzarella Sausages

4 slices of sharp cheddar cheese

Water

Dinner: low fat string cheese 1 serving of Oscar Mayer Black Forest Ham deli meat

Sugar Free Jell-O w/whipped cream on top Water Snack: low fat string cheese

handful of almonds :: :: :: Exercise: hiked with the family for about 45 minutes

Jillian Michaels - 30 Day Shred (level 1) Pedometer Read 7,934 steps taken today :: :: :: Thoughts for Today: So far, so good! Now I just have to keep my motivation going strong and my will-power in check and I'll be good to go!

3 Ways to Stop Fearing Change

2010-05-03T11:38:00.000-06:00

By Laurie Saloman Reviewed by QualityHealth's Medical Advisory Board Change is an inevitable part of life, and it doesn't stop happening just because we grow older. In fact, some of life's biggest changes may occur as we age, and we need to not only be prepared for them but to stop being afraid of them. How can you face major life events such as moving out of your longtime home or leaving the workforce? Here are several ideas to help you approach your situation without dread: Focus on the positive. If health, finances or an insistent spouse mean you'll be moving to a retirement community, try to focus on the good things, suggests Dr. LeslieBeth Wish, a Florida-based psychologist and clinical social worker. "Does this move mean a new adventure?" she asks. "Everybody there is "new," and there are traditions in place to welcome you." You can take advantage of activities and social events you probably don't have immediate access to in your current home, she points out. And you'll be giving up onerous responsibilities such as maintaining a pool, garden and air-conditioning system and keeping a driveway free of snow. Chase your dream. Whether your retirement is voluntary or you're being laid off, consider it a chance to take some chances in your life. If you want to stay in your field, you can remain active in professional organizations, look for freelance opportunities, or start a blog. Or perhaps there's something else you always yearned to do. Want to work in a knitting store, assist in a veterinary clinic or drive a school bus? You now have the freedom to pursue those opportunities. Structure your time. Keeping up a regular schedule will help reduce the impact of a major life change, and volunteering is a perfect way to do this, says Dr. Wish. Call your chamber of commerce or look at charities in town to see what strikes your fancy. Don't want to commit to a regular volunteer schedule? Offer to work at a single event. "Always include some form of exercise in your life, which will take a bite out of depression," Wish counsels. "And keep up your social ties. Make a pact with yourself that at least twice a week you'll introduce yourself. You have to push yourself."

Article courtesy of Quality Health

5 Surprising Health Benefits of Coffee

2010-04-30T13:29:00.000-06:00

The next time you enjoy a cup of coffee, enjoy the fact that it may be protecting your health. If you're sensitive to caffeine, there's no doubt that drinking coffee, especially multiple cups of coffee, may have some adverse effects, such as nervousness, restlessness, stomach upset and insomnia. And if you're a long-time, heavy coffee drinker and you suddenly quit, you may experience withdrawal symptoms like headaches, fatigue, confusion, and mild depression. These are all symptoms associated with caffeine, however, and they are likely to affect you only if you are sensitive to caffeine. Coffee contains many chemicals other than caffeine, including some that appear to be good for you, such as disease-fighting antioxidants and anti-inflammatory substances. If you drink several cups a day without suffering side effects, you may well be reaping a variety of health benefits. Coffee does a few things you may not know about, such as: Lowers blood sugar. And as a result, at least eight clinical studies have shown that heavy coffee drinkers are less likely to develop type 2 diabetes than nondrinkers and those who limit themselves to just one or two cups. Protects against dementia and Parkinson's Diseases. Since type 2 diabetes is linked to dementia and coffee lowers the risk of developing diabetes, this may be the link. Increases your resting metabolic rate. Your resting metabolic rate is the rate at which you burn calories when you're doing nothing more than sitting around breathing. Lowers your risk of developing liver and colon cancer. And at the same time, coffee is unlikely to increase your risk of developing any type of cancer. Fights cell damage. Coffee naturally contains more antioxidants than green tea, and roasting the beans brings out even more beneficial substances. Antioxidants interfere with a normal body process known as oxidation, which damages and destroys healthy cells and leads to disease. And here's a bonus: Both caffeinated and decaffeinated coffees contain substances known to raise both total and LDL (bad) blood cholesterol levels. But if you use a filter when you brew, coffee won't raise your cholesterol because the filter catches these substances before they drip into your cup. So if you're concerned about cholesterol on the rise, stay away from espressos, lattes, and instant and pressed coffees. Article courtesy of Quality Health By Susan McQuillan Reviewed by QualityHealth's Medical Advisory Board

Fruit2O Essentials: A Review

2010-04-29T14:29:00.004-06:00

I just posted a review of Fruit 2O essentials flavored water over at my review blog. If you are interested to hear what I had to say about this product, go here to check it out.

And don't forget: Stay Hydrated!!!

Keeping Myself Accountable

2010-04-29T13:13:00.002-06:00

Alright so yes, I'm still struggling with many aspects of life, diet and exercise being just 'one' of the many at the moment. And honestly? I think it'll always be a struggle. Life? Is just ...... hard work. With that said I think I really benefit from keeping a food journal and while I've tried to do that many different ways, doing so here is usually what works best. So they are back. Starting today I'm keeping a food journal. I'll probably keep track of my exercise as well. And who knows, maybe someone out there reading will benefit too. Or not.

Could You Really Be "Bored to Death"?

2010-04-27T14:27:00.001-06:00

In a commentary to be published in the International Journal of Epidemiology in April 2010, experts say there's a possibility that the more bored you are, the more likely you are to die early. Researchers from the Department of Epidemiology and Public Health at University College London analyzed over 7500 interviews, from 1985 to 1988, with British civil servants aged between 35 and 55 that asked whether they'd felt bored at work. They then tracked down how many of the participants had died by April 2009. The researchers found that those participants who said they were very bored in the earlier interviews were two-and-a-half times more likely to have died of a heart condition than those who hadn't reported being bored. Lead authors of the study, Annie Britton and Martin Shipley Briton, said boredom is probably not deadly in itself, but that early death could have been a result of those unhappy with their lives turning to such unhealthy habits as smoking, drinking, or taking drugs. In other words, those habits would cut their life expectancy. "The state of boredom is almost certainly a proxy for other risk factors," they wrote in their report. "It is likely that those who were bored were also in poor health." While boredom alone may not kill you, it is important to consider the risky behaviors associated with boredom, which could contribute to an early death. Signs to Watch for Smoking Drinking Taking drugs Not eating well Not exercising Stress Depression 7 Ways to Relieve Boredom 1. Pinpoint what gets you inspired. If you have a dull job, be sure to find outside interests to keep you enthused and motivated. What are your interests? Art? Reading? Writing? Sports? Pick one or two outlets to express yourself in and go have fun! 2. Step outside of yourself. Instead of getting trapped in always thinking about yourself, do something nice for friends, family, neighbors, colleagues, or even your boss. This will help lift your energy. 3. Express yourself. Boredom has been linked to anger suppression, which can raise blood pressure and suppress the body's natural immunity. If you feel angry about something, get out a journal and write about it (without censor). This can help you release the energy you need to as well as help you discover some of the underlying causes of the anger (which then makes it easier to release for good). 4. Get some exercise. This is one of the best ways to shake the boredom blues. When you exercise, you release endorphins, which help improve your mood and give you a motivated edge. Try walking, running, or bicycling at least three times a week for at least 30 minutes. 5. Eat healthy foods. Even if you get bored and pig out on doughnuts, don't let that stop you from eating fruits, vegetables and whole grains at your next meal. Running on a sugar diet can put you on a rollercoaster of highs and lows. Choose healthy foods for consistent energy and stable mood. 6. Practice yoga, tai chi, or meditation. Since stress has been linked with boredom, consider taking regular yoga, meditation, or tai chi classes. These will all help you live and breathe more deeply, allowing you to experience more of the wonders of your life. 7. Get involved with a volunteer group, or sign up for an activity you've always wanted to do. Being with positive, like-minded people can give you the inspiration and motivation you need to feel happy and alive. Note: While everyone gets bored from time to time, if your boredom seems to be hanging around, make sure to contact to your doctor for an appointment. Article courtesy of Quality Health

By Tabby Biddle Reviewed by QualityHealth's Medical Advisory Board

This and That

2010-04-22T18:29:00.002-06:00

So I joined a gym last week and have found myself heading there to escape the daily chaos of my life every day since. Well except for today. And I have a headache as I write this: go figure. I have hopes of maybe working with a physical trainer at some point, whether I take advantage of the one hour 'free' session and then trudge forward on my own with what I learn during my session, or actually hire one to work with me consistently. I'm thinking in the long run it might be beneficial to hire one since I have a lot of work to do, but the cost. It most likely will not fit into my budget. I just want to get healthy. And be fit. And not be ashamed of what I look like. Nothing in the world sucks more than pulling on a pair of jeans that used to fit loosely just about a month or so ago and now are super snug and almost 'too tight' to wear out in public. I really don't know what happened or how it happened, okay well maybe I do - but at any rate it's discouraging. And I really don't want to start off my day regularly on the verge of tears because nothing in my closet fits correctly. And yeah, maybe I am too hard on myself, but it's about happiness right? And I can't say that I'm there yet. YET. The workplace is hosting a 'Winning with Wellness' challenge starting in May and I've signed up. They even sent me a cool pedometer to use, and a log book to track some daily activities and goals and such. I put it on yesterday just out of curiosity to see how many steps I'd take through the day and my end result? 7571. I think that's satisfactory, but not good enough. I'll step it up with the official challenge starts in early May. So tell me, how are you guys doing with your goals?

10 Simple Mood-Lifting Tips

2010-04-20T07:58:00.000-06:00

By Tabby Biddle Reviewed by QualityHealth's Medical Advisory Board Depression is one of the most common health conditions in the world. It ranges in seriousness from mild, temporary episodes of sadness to severe, persistent depression. Doctors say that for most forms of depression, symptoms improve with psychological counseling, antidepressant medications, or a combination of the two. While these are important and reliable resources to treat depression, you can also lift your mood by taking matters into your own hands. Try these 10 Simple Mood-Lifting Tips: Exercise. For some people, exercise works as well or even better than antidepressants. Endorphins, otherwise known as the body's natural feel-good chemicals, are released when you exercise. Exercise will also help you build energy. Start with just a few minutes of exercise a day. As time goes on, increase the length of your activity. "Doing 30 minutes or more of exercise a day, for three to five days a week can significantly improve depression symptoms," says staff at the Mayo Clinic. Reduce your sugar intake. Reducing sugar intake and eating higher quality foods have been reported to increase energy levels and lift depression. According to some research, a diet that includes lots of fruits and vegetables, as well as whole grains and healthy fats and oils may lower the risk of depression by almost one-third. Cut back on caffeine. Cutting back on soda, coffee, tea, and chocolate can make a big difference in your mood. Anxiety is a common symptom of depression. Too much caffeine can make you nervous, jittery, or anxious—and also make it hard to sleep at night—adding to depression. Get some sunshine. If you feel more depressed during the darker winter months, you may have seasonal affective disorder (SAD). SAD is often treated with light therapy or exposure to artificial sunlight. Ask your doctor if light therapy is right for you. Otherwise, make sure to spend at least 10 minutes in the sun each day to lift your mood. Play with a pet. Playing with a pet can help lift your mood. When you play with your pet, you take your mind off your own problems. According to some studies, caring for others can be very therapeutic. Be creative. Doing something creative that gives you pleasure—such as singing, painting, photography, playing an instrument, or writing in a journal—can lift your mood. The goal isn't to create a masterpiece, but to do something that makes you feel good inside. Read a book. Curling up with a good book can take you into another world and lift your mood. You can let go of your own troubles as you focus on the storyline.

Take a yoga or meditation class. Stress and anxiety can increase your depression symptoms and make it harder to recover. Learning to relax your mind and body through yoga and meditation can give you a feeling of peace and calm and help improve your mood. Stay connected with people. Call a friend to go for a walk, join a volunteer group, or take a class about something you've been longing to learn. Research has shown that people with more social support have better-functioning immune systems. Being involved with others can also help take you outside of your own problems and lift your mood. Get adequate sleep. Too little sleep can have a considerable influence on your mood. To lift your mood, make the quality and quantity of your sleep a priority. Set a regular bedtime and wake-up time. Research suggests that most adults need between seven and nine hours each night. These 10 simple mood-lifting tips can help lift your mood, but by themselves, they may not be enough. Depression is a serious illness, and it carries a risk of suicide. If you are thinking about suicide, seek help from your doctor immediately. Article courtesy of Quality Health

Overweight? Blame Your Kitchen

2010-04-19T16:51:00.002-06:00

By Tabby Biddle Reviewed by QualityHealth's Medical Advisory Board According to research in the Annual Reviews of Nutrition, everything from the size of your plates to the wattage of your light bulbs has a direct effect on what and how much you eat. Whether you're struggling to lose weight or just want to eat healthier, the first step is to make your kitchen work for you, according to Dawn Jackson Blatner, R.D., a spokeswoman for the American Dietetic Association. The following are some of the findings of the recent research:

Kitchen issue: Dish size. Since the 1970s, dinner plates have grown 25 percent, to 12 inches or more in diameter. Since people have a habit of filling up their plate and eating everything on it, a large plate size can contribute to weight gain. Solution: Eat off of smaller plates. Eat off a plate about 2 inches smaller and you'll serve yourself 22 percent fewer calories per meal, which can mean a 2-pound weight loss in one month, says Brian Wansink, PhD, director of Cornell University's Food and Brand Lab. Wansink says that if you plan to buy new plates, the best size is 10 inches in diameter. As an alternative, eat your higher-calorie meals (such as meat or pasta) from your salad plate, and your vegetables from your bigger plate. Kitchen issue: Package size. Researchers have found that people prepare 23 percent more food when cooking from large containers and eat twice as many candies from big bags as from smaller ones. Solution: Buy junk food in smaller packages. Even if you do your food shopping at warehouse grocery stores, you can help yourself lose weight and keep it off by buying smaller packages of cookies, chips, candy and other junk foods as a way to control portion sizes. Kitchen issue: Cookie visibility. Research shows that just seeing tempting food makes people feel hungrier. It also causes the release of dopamine, a brain chemical that produces a feel-good sensation and may intensify a particular craving and eventually lead to weight gain.

Solution: Keep cookies and other sweets out of sight. Don't leave cookies around on your counters or in other generally visible spots. Instead, put them (and other sweets) in opaque containers and store them in an inconvenient spot. If you need a step stool or have to push past veggies to get to them, this may give you pause to reconsider your choice.

Kitchen issue: Your produce is hidden. While most refrigerators are designed with the crisper drawers toward the bottom, the issue here is that you never see your fruits and vegetables; and as a result: out of sight, out of mind.

Solution: Put fruits and vegetables at eye level. Keep your fruits and vegetables at eye level in the fridge or in a bowl on your kitchen table. Some fruits and veggies actually taste better and stay fresher longer at room temperature, including oranges, grapefruit, mangoes, and tomatoes, according to produce specialists at the University of California Davis.

Kitchen issue: Lighting. High-wattage lighting can raise stress levels, stimulating your appetite and cause you to eat faster than usual, according to research.

Solution: Dim the lights. Dimmer lighting can help you relax and slow down your eating. Between meals, keep the kitchen lights off. This can act as a subtle sign that says the kitchen is closed.

Kitchen issue: Counter space. According to Pam Peeke, MD, expert in nutrition, stress and public health, clutter leads to stress, which raises cortisol levels in the blood, increasing hunger. Furthermore, a cluttered countertop makes it hard to cook and as a result, makes it much more attractive to order a pizza or grab a few cookies to satisfy your hunger.

Solution: Keep your counters clear of clutter. Organize and store your cooking tools and utensils in accessible spots on shelves and in drawers to keep large areas of counter space clear for meal prep. Make sure not to leave your mail, magazines, or newspapers on the kitchen counter top. Designate a different spot.

Give these kitchen tips a try and experience the effect on what and how much you eat.

Article courtesy of Quality Health

You're Never Going to Believe This

2010-04-13T23:03:00.001-06:00

I joined a gym today.

Life: It's one big curveball

2010-04-12T08:55:00.003-06:00

So it's been two weeks or so since I last updated. Since I last updated ironically with 'I'm at it again! This time for real: PROMISE!' type non-sense. Cause really? It was all just a big fat lie, a big ho-rah type motivational post that really got me nowhere.

Words. That's all they were.

I'm struggling, obviously.

It's a new week. Another Monday. Another day in which I've been silently cheering myself on inside my head: you can do this! it's now or never! And I can, I just have to want to. And I think I do.

(no really, I think I do).

A lot of things have been going on in my life that in my mind have been a huge roadblock in getting back on track. And I'm hoping, that today, once and for all, I'm gonna do this.

My pledge again is to be serious, and do this. Ya'll hear me? I NEED TO DO THIS. And I want to. SO.

Step #1 - Eat better! Step #2 - Join a gym. To you know, exercise regularly and stuff.

See ya'll soon.

(no really, I mean it)

Breaking News! Jennifer Hudson and Weight Watchers

2010-04-01T08:43:00.002-06:00

Not sure if you caught Good Morning America this morning or not, but just in case you didn't I wanted to share with you all right here, right now:

Weight Watchers just announced that Academy Award-winning actress and Grammy Award-winning singer Jennifer Hudson is the newest celebrity ambassador for Weight Watchers. Jennifer broke the fantastic news herself on Good Morning America just today.

Want to get in on the fun of this exciting announcement? Visit the Weight Watchers Facebook fan page and chat with Jennifer - LIVE - yourself! And while the streaming doesn't take place until 3 p.m., you can head on over there now and submit your questions for her as she's going to select a few fan questions during her chat.

You can also submit your questions for Jennifer on Twitter using the hashtag #JH4WW. Go to Twitter now and follow Weight Watchers so you can be in on all the latest and greatest news and information all throughout the day.

What an exciting day for Weight Watchers!

Submit your questions for Jennifer via Twitter, by including the hashtag #JH4WW. You can also follow @WeightWatchers on Twitter for updates on today's activities.

Another Go Round

2010-03-29T13:44:00.007-06:00

The last several months have been really hard on me for one reason or another. I'm still not feeling 100% like my normal self, but I'm trying to make a go of things. Needless to say my enthusiasm for keeping up on all things diet and weight loss related went to the wayside.

And oh boy can I tell.

My clothes don't fit like they should. I'm self conscious about the way I look. I'm constantly beating myself up (in my head) over what I eat and how much I eat and why can't I just work out already. I literally feel like crap. I'm tired all the time. I'm just plain miserable.

So today I made the decision that I needed to pull myself out of the hole I've been wallowing in and decided that it was time (AGAIN) to get serious about my health and my lifestyle and once and for all (by god it better be the last time I ever say this) kick all these extra pounds to the curb. And keep them there.

I know I can do it. I want to do it. I just can't let myself lose focus. Or give up. There isn't anything worse than giving up on yourself and I can't even count the number of times I've done that. I deserve better than that.

I found a website called The Daily Plate and I created myself a free account. I'm going to start food journaling again (the site offers it) and keeping track of calories in / calories out. I've set my weight loss goals and documented how much I weigh right this very minute.

I think I'm well on my way. There's no turning back now. Join me in the on-going journey, would ya?

I just don't care

2010-03-08T07:06:00.003-07:00

You know, this diet thing. I'm not sure it's working for me. I'm not sure it's ever going to work for me. I've been at this for so long now, I'm just tired. I'm over it. And I'm really at a point where I don't care if I ever make my goal like I set out to do.

I just don't care.

And it's probably evident by my lack of posting or consistency here for you guys. For me it's in the numbers. I've managed to put back on a few pounds and then some. Just because I lack the motivation and the drive to even try.

I just don't care.

I'm not quite sure what I'm going to do yet. I'm really trying to find the motivation and dedication to stick with something once and for all but lately I've been all over the map. I get in a good solid routine of working out on a daily basis and then something comes along and tips the balance and I fail. Same thing with eating healthy too.

One too many failures at this point has done me in. And I'm not quite sure what that means for me just yet.

I'm still thinking about it.....

Weight Watchers Recipe: Tex-Mex Rice and Bean Casserole

2010-02-26T12:35:00.002-07:00

POINTS® Value: 4 Servings: 6 Preparation Time: 15 min Cooking Time: 40 min Level of Difficulty: Easy Creamy, cheesy Mexican food is irresistible. This one-dish casserole is a vegetarian feast. Ingredients 1 spray(s) cooking spray 1 cup(s) canned yellow corn, drained, or frozen, thawed corn kernels 1 Tbsp canned green chili peppers, chopped, mild or hot 15 oz canned pinto beans, rinsed and drained 1 cup(s) cooked brown rice, fresh or day old 3/4 cup(s) shredded reduced-fat Mexican-style cheese 3/4 cup(s) fat-free sour cream 1/4 tsp chili powder 1/4 tsp table salt 1/8 tsp black pepper 2 Tbsp scallion(s), chopped (dark green part only) 2 Tbsp shredded reduced-fat Mexican-style cheese Instructions Preheat oven to 350ºF. Coat a 2-quart glass baking dish with cooking spray. In a large bowl, combine corn, chilies, beans, rice, 3/4 cup of cheese, sour cream, chili powder, salt and pepper; stir in scallions. Spoon mixture into prepared baking dish and bake for 30 minutes. Remove from oven and sprinkle with remaining 2 tablespoons of cheese. Return to oven and bake until cheese melts and casserole is slightly bubbly, about 10 minutes more. Let stand for 5 minutes to firm up before slicing into 6 pieces. Yields 1 piece per serving. Notes Change the beans or cheese to your liking: white or black beans, reduced-fat cheddar or Monterey Jack cheeses all work well. If you want to brown the cheese more, place the dish (make sure it's broiler safe) under the broiler for a minute or two. Recipe Source

Can You Drink Too Much Water?

2010-02-26T11:10:00.000-07:00

Drink more water. That seems to be standard nutrition advice for consuming a well-balanced diet. Why is water so important? More than half of the weight of the body is water. The body loses about 2-3 quarts of water every day. If you're exercising or doing physical work in the heat, the loss can be much more. We need water to: help move food through the digestive tract carry nutrients and eliminate waste products maintain body temperature help prevent kidney stones Water needs vary depending on weight, age, sex, calorie needs, level of fitness, activity level, health and temperature and humidity. The Adequate Intake (AI) for total water set by the Dietary Reference Intake Committee of the National Academy Sciences is 125 ounces (about15 cups) per day for men and 91 ounces (about 11 cups) per day for women. Their report states that about 80% of the estimated total water intake is met by drinking water and beverages, while the other 20% is derived from foods. For a quick estimate, experts at the Mayo Clinic recommend dividing weight (in pounds) by two to calculate daily water needs (in ounces). For example: To calculate the fluid needs of a150 pound person's water needs: 150/ 2 = 75 ounces per day, then divide by 8 to convert the amount into cups: 75/8 = approximately 9.5 cups per day. If you're physically active, drink a couple extra glasses. You can also weigh yourself before and after exercise and drink 2 cups of fluid for every pound lost. According to Nancy Clark, MS, RD, author of Nancy Clark's Sports Nutrition Guidebook, the simplest way to tell if you are getting enough water is to check the color and quantity of your urine. If your urine is dark and scanty, it is concentrated metabolic wastes and you need to drink more fluids. Urine should be pale yellow. Some vitamin supplements can color the urine, though, so this is not always a reliable indicator. But is it possible to get too much water? Yes, it is. Drinking too much water in a short period of time can result in hyponatremia, a dangerous condition sometimes seen in endurance athletes. The cause is usually drinking excessive amounts of water, such as 3 - 5 gallons of water in a few hours but kidney disorders that reduce urine production can also result in water intoxication. Symptoms include headache, muscle weakness, confusion, convulsions and even death. To reduce the risk of hyponatremia and water intoxication, guidelines recommend limiting fluid intake during times of heavy sweating to 4-6 cups per hour. By Theresa Stahl, RD, LDN Reviewed by QualityHealth's Medical Advisory Board Article Source

Weight Watchers Recipe: Cornmeal-Battered Fish and Chips

2010-02-25T12:32:00.001-07:00

POINTS® Value: 8 Servings: 4 Preparation Time: 18 min Cooking Time: 35 min Level of Difficulty: Easy Works with Simply Filling A crunchy, cornmeal-herb batter (made light with fat-free milk) puts this English specialty back on the menu. Together with fries coated in vinegar, salt and pepper...brilliant! Ingredients 1 spray(s) cooking spray 1 1/2 cup(s) uncooked yellow cornmeal, for coating 1 cup(s) fat-free skim milk 1 tsp lemon zest 1 tsp dried basil 1 tsp dried oregano 1 1/4 pound(s) uncooked cod, or haddock fillets (four 5 oz pieces) 2 Tbsp uncooked yellow cornmeal, for dusting fish 2 large potato(es), Idaho, peeled and cut into 1/2-inch-thick wedges 2 Tbsp white vinegar, or red wine vinegar 1/2 tsp table salt 1/2 tsp black pepper, freshly ground Instructions Preheat oven to 400ºF. Coat a large baking sheet with cooking spray. In a shallow dish, combine 1 1/2 cups of cornmeal, milk, zest, basil and oregano; mix well to make a thick batter. Dust fish with additional 2 tablespoons of cornmeal; add fish to batter and turn to coat both sides. Place fish on prepared baking sheet and spoon over any remaining batter, making an even coating. Place potatoes in a large bowl and add vinegar, salt and pepper; toss to coat. Arrange potatoes next to fish on baking sheet. Bake, carefully flipping fish once, until potatoes and fish are fork-tender and cornmeal batter just starts to crack, about 30 to 35 minutes. Yields 1 fish fillet and 1/2 potato per serving. Notes You can substitute 1 tablespoon of lemon-and-herb seasoning for the zest, basil and oregano, if desired. Chef Tips We renovated Fish and Chips by: 1.Lightening up the batter with fat-free milk. 2.Baking the fish and potatoes instead of deep-frying them in oil. Recipe Source

Are Night Owls More Prone to Depression?

2010-02-25T11:06:00.001-07:00

Whether you're tucked into bed before the 10 o'clock news or like to putter around until the wee hours of the morning, you probably never thought your nocturnal habits had any connection to your risk of depression. But a new study suggests that your sleep preferences may be closely tied to the state of your mental health. Brazilian researchers studied the responses of 200 volunteers who were administered questionnaires on their morning and evening sleep habits as well as their depressive symptoms. They found that so-called night owls, who generally don't go to bed before midnight, had a depression risk about three times that of early birds, who tend go to bed early and wake early. Interestingly, when compared with those whose bedtimes fell somewhere between those of early birds and night owls, the night owls had a risk of depression five times higher. An earlier study of 312 insomniacs conducted at Stanford University found that those with the latest bedtimes also reported the highest levels of distress on a depression evaluation, and spent more time sleeping than those who turned in earlier. It's unclear whether being a night owl predisposes someone to depression or whether depressive symptoms make it difficult to fall asleep. Research suggests that whether someone is a night owl or early bird is to a large extent part of their hardwiring, and there's a genetic component to circadian rhythms as well. But if you're routinely up past midnight and feel that your sleep/wake cycle is negatively affecting your life and your outlook, it's possible to shift your schedule just enough to make a big difference. To fall asleep earlier, try: Avoiding daytime naps. They can exacerbate the pattern of going to bed late. Skipping regular naps may make you appropriately tired at your desired bedtime. Shutting down the computer or turning off the TV at a reasonable hour. Light emanating from computer monitors or TVs can disrupt your circadian rhythms, making it tough for you to fall asleep. Switching to decaffeinated coffee or tea within a few hours of bedtime. Caffeine is a proven stimulant. Getting more exercise, but doing it earlier in the day. Working out too close to bedtime can energize you and keep you up. By Laurie Saloman Reviewed by QualityHealth's Medical Advisory Board

Article Source

Weight Watchers Recipe: Sun-Dried Tomato Stuffed Chicken Breasts

2010-02-24T12:28:00.002-07:00

POINTS® Value: 5 Servings: 4 Preparation Time: 15 min Cooking Time: 20 min Level of Difficulty: Moderate You can stuff chicken breasts with whatever's fresh in your pantry or fridge: herbs, veggies, flavorful cheeses, capers and spices. Ingredients 2 Tbsp sun-dried tomatoes, without oil, minced 2 oz soft-type goat cheese 1 tsp thyme, chopped 1 pound(s) uncooked boneless, skinless chicken breast, four 4-oz pieces 1/8 tsp table salt, or to taste 1/8 tsp black pepper, or to taste 1 Tbsp all-purpose flour 1 cup(s) wine, dry, white 1 Tbsp cornstarch 1 cup(s) fat-free chicken broth 1 Tbsp canned tomato paste 1 Tbsp parsley, chopped Instructions In a small bowl, stir together sun-dried tomatoes, goat cheese and thyme. Using a sharp paring knife, cut a horizontal slit through the thickest part of each chicken breast, creating a pocket. Be careful not to cut all the way through. Stuff each chicken breast with 1/4 of the cheese mixture. Season with salt and pepper and dust with flour. Spray a large nonstick skillet with olive oil cooking spray and warm over high heat. Add chicken and brown well. Remove and set aside. Add white wine to pan and boil until almost all evaporated. Meanwhile, in a small bowl, stir together cornstarch and 2 tablespoons chicken broth until smooth. Whisk cornstarch mixture, remaining chicken broth and tomato paste into white wine. Return chicken breasts to pan. Bring to a simmer, cover and cook over low heat until chicken is cooked through, about 10 minutes. Baste occasionally with sauce. Recipe Source

4 Signs You're Lacking Fiber

2010-02-24T09:57:00.001-07:00

You know you should eat more fiber. Your doctor has told you so, the articles you read say so, and the health experts you see on TV definitely want you to. But do you actually need more fiber in your diet, and are there ways to tell? Fortunately, your body is quite good at letting you know if it needs more fiber. Here are some symptoms that may mean you're lacking this important nutrient:

Abnormal bowel movements. Just because you're used to a certain type of bowel movement doesn't mean it's healthy. Diets with plenty of fiber yield bowel movements that are bulky and soft and pass easily. If you experience small, hard stools or frequent constipation, chances are good that you aren't eating enough fiber. Diarrhea sufferers may also find relief upon eating more fiber, because fiber absorbs some of the water in the digestive system and bulks up the stool. High cholesterol. High cholesterol can have several causes, but it shouldn't be a surprise that the condition often signals inadequate fiber intake. Fiber lowers levels of LDL, the "bad" cholesterol. It also reduces inflammation in the body and lowers blood pressure. High blood-sugar levels. Fiber is a boon to diabetics because it slows sugar's absorption in the body, meaning your blood-sugar levels may stabilize if you eat enough of it. You can also reduce your risk of developing diabetes in the first place by adding fiber to your diet. You're overweight. Excess pounds can be a sign that your diet needs fiber. Yes, you need to cut your portions and move more, but you can do yourself a world of good simply by swapping out some of the foods you eat for more high-fiber fare. Why? For starters, you need to chew high-fiber food more, so it takes longer to eat. And the fiber fills you up and takes longer to leave your body, so you stay more satisfied for longer periods. You can even eat the same amount of high-fiber food that you do of less nutritious snacks and you'll probably drop pounds, since high-fiber food has fewer calories per gram. While you can find fiber added to seemingly every product in the supermarket, the best way to make up for a lack of fiber is to eat foods that are naturally rich in it. You should aim for 25 grams a day if you're a woman under 50, or 21 grams if you're over 50. Good bets for meeting this benchmark include fruits and vegetables with the peel (if edible); whole-grain cereals, breads and pastas; brown rice; oats, and beans. By Laurie Saloman Reviewed by QualityHealth's Medical Advisory Board Quality Health

A Review: Weight Watchers Lemon Crème Cake

2010-02-23T15:09:00.000-07:00

With a value of 1 POINTS® on the Weight Watchers scale, the Lemon Crème Cakes are one of my favorite 'go-to' snacks to have in my pantry. They are individually wrapped to avoid over-indulging and while the size of the cake itself is rather small (hello portion control!) the flavorful taste of the lemon sponge cake, the lemon filling and the nice lemon frosting on top is what it's all about. My taste buds didn't care how big the treat was; from start to finish the Weight Watchers Lemon Crème Cakes were just decadent . The taste is fantastic! They are a nice refreshing way to finish off a meal, and just as good for a quick pick me up when you are looking for something sweet and satisfying. My kids even like them! And did I mention one of these little lemon cakes are only worth 1 point? Just wanted to make sure. Stay on track with Weight Watchers snack cakes, and don't forget to try the other varieties that are available at your local grocer as well.

Weight Watchers Recipe: Philly Cheese Steaks

2010-02-23T12:21:00.002-07:00

POINTS® Value: 7 Servings: 4 Preparation Time: 12 min Cooking Time: 21 min Level of Difficulty: Easy This lightened up Philadelphia specialty is terrific comfort food. Meaty, cheesy and great with cold beer. Ingredients 1 spray(s) olive oil cooking spray 1 medium onion(s), thinly sliced 1 pound(s) raw lean flank steak, cut into 8 thin slices 2 tsp Worcestershire sauce 1/4 tsp table salt 1/4 tsp black pepper 4 roll(s) reduced-calorie hot dog bun(s) 1/4 cup(s) low-fat shredded cheddar cheese Instructions Preheat oven to 350°F. Coat a large nonstick skillet with cooking spray; set pan over medium-high heat. When pan is hot, add onion and sauté until tender and golden brown, about 10 minutes. Remove onion from pan; set aside. Add steak to skillet and sauté until browned and cooked through, about 1 to 2 minutes per side. Add Worcestershire sauce, salt and pepper; cook until liquid is absorbed. Divide steak evenly between buns and top with onion and cheese. Wrap in foil, transfer to oven and bake until cheese melts, about 5 to 7 minutes. Yields 1 sandwich per serving. Recipe Source

11 Surprising Foods for Weight Loss

2010-02-23T09:35:00.000-07:00

A Good Egg Overweight adults who ate two eggs for breakfast lost 65 percent more weight (and felt more energetic) than those who started the morning with an equally caloric bagel, recent studies show. Other findings reveal that egg eaters consume 300 fewer calories per day, adding up to a loss of three pounds per month. “Eggs help level out blood sugar, provide energy-boosting protein and are full of nutrients,” says wellness coach Jessica Smith. “If you can’t stomach eggs in the morning, eat them for dinner instead.” Sauer Power Sauer power. The fermented cabbage called sauerkraut contains a “friendly” bacteria proven to enhance digestion, speed up weight loss and boost immunity, according to Smith. Rich in vitamins and potassium, sauerkraut has a mere 27 calories per serving. Stuff it in your sandwich, heat it as a side dish or load it onto a baked potato. This Spud's For You “Potatoes got a bad rap during the low-carb craze, but they are a perfect weight loss food – a blend of nutrients, fiber and protein with a low-calorie price tag,” says Smith. One baked white potato (with skin) offers six grams of protein, and over 1,500 mg of potassium, for under 300 calories. Top it with salsa or veggies and low-fat cheese for a starchy side dish or snack. Go Greek Rich, creamy, filling…and healthy? Once you go Greek (as in Greek plain yogurt) for breakfast or dessert, it’s easy to forego those midnight fridge raids (not to mention the midmorning snack attack). “It’s so delish that I like to cap off the night with yogurt instead of ice cream,” says Kara Wiley, star of the “Element: Slim and Tone Pilates” DVD. Opt for the version with two-percent fat; it’s more satisfying, with heaping doses of calcium, protein and good bacteria. Quinoa is King Deemed “the supergrain of the future” by Deborah Klein, author of 200 Superfoods That Will Save Your Life (McGraw Hill), quinoa is a high-fiber and high-protein replacement for rice that’s packed with nutrients (and gluten-free, to boot). “Since this grain is so high in fiber, giving you more satiety per chew, quinoa can help prevent overeating and thus help with weight loss,” says Klein. Artichoke Folk “Artichokes are the perfect weight loss food, an amazing source of fiber,” says Klein. One boiled artichoke has 150 calories, with over 10 grams of protein and plenty of calcium and folic acid. “For a great snack, have a steamed artichoke with your favorite flavoring—mayo, hummus, or Italian dressing—as the fat source,” Klein suggests. Barley's Back As you’ve probably concluded, fiber is your friend when it comes to weight loss. Barley’s packed with the stuff, helping food digest smoothly as it curbs hunger for hours. The whole grain has promoted weight loss for 2,500 years, even impressing ancient physicians who endorsed it for shedding pounds way back in the day. Lean, Mean Black Beans “Beans are the healthiest food on earth,” declares Klein. Above and beyond their antioxidants, they regulate blood sugar to stave off cravings and bouts of overeating. “It’s a perfect balance of fiber, fuel and protein for increased satisfaction.” So don’t knock the “meatless” burrito or burger till you’ve tried it – most are loaded with black beans. Taste the Paste “It might sound off the wall,” says Klein, “but canned tomato paste is a great weight-loss food, providing five grams of dietary fiber per half-cup.” She recommends cracking open a can to thicken spaghetti sauce and tortillas. “It’s a great fat-free satisfier,” she says, “plus an excellent source of fuel.” Flax to the Max Here’s where a little addition to your food results in subtraction…on the scale. “Ground flaxseed is the number-one key food for weight loss,” says Klein, pointing to its high amount of fiber. “Sprinkle two tablespoons a day on top of cereal or fat-free yogurt to give you more for your chew.” Almond Joy Eating more (and better snacks) is key to any weight-loss strategy, making you far less likely to gorge on belt-busting meals. So enjoy 10 almonds with a piece of fruit, suggests Klein. “These nuts are high in fiber, quick to grab and excellent on the go.”

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Weight Watchers: Creamy Orzo Risotto with Butternut Squash

2010-02-22T12:16:00.002-07:00

POINTS® Value: 5 Servings: 4 Preparation Time: 15 min Cooking Time: 25 min Level of Difficulty: Easy So rich and creamy! A wonderful, light take on classic butternut squash risotto. Thyme sprigs give great flavor but feel free to substitute sage leaves instead. Ingredients 1 spray(s) cooking spray 2 cup(s) butternut squash, cut into small cubes 1/2 tsp olive oil 1/8 tsp table salt, or to taste 1/2 Tbsp unsalted butter 1 cup(s) uncooked orzo 1 1/2 cup(s) water 1 cup(s) canned chicken broth 1 tsp thyme, fresh, or 8 whole sprigs (sprigs preferred) 2 Tbsp fat-free half-and-half 1/3 cup(s) grated Parmesan cheese, such as Parmigiano-Reggiano 1/8 tsp table salt, or to taste 1/8 tsp black pepper, freshly ground, or to taste Instructions Preheat oven to 425°F. Coat a small rimmed baking sheet with cooking spray. In a medium bowl, toss squash with oil and salt; spread in a single layer on prepared baking sheet, leaving space between squash cubes. Roast, stirring halfway through, until squash is tender and lightly browned, about 20 to 25 minutes. Meanwhile, melt butter in a medium saucepan over medium heat; add orzo. Stir constantly until orzo begins to smell toasty, about 3 minutes. Add water, broth and thyme sprigs; bring to a boil. Reduce heat to low; simmer, uncovered, stirring occasionally, until liquid is nearly absorbed, about 15 minutes. Remove thyme sprigs; stir in half-and-half, cheese and roasted squash. Season well with salt and pepper; serve. Yields about 3/4 cup per serving.

Notes A medium-sized, 2 pound squash will yield approximately 3 1/2 cups of diced squash cubes. Peel the outside of a whole butternut squash with a sturdy vegetable peeler. Trim the ends and cut it in half lengthwise. Use an ice cream scoop or melon baller to easily scoop seeds and membrane from each half. Precut butternut squash is widely available in supermarkets and is a great shortcut for time-pressed cooks. Be sure to trim down the pieces to small, even-sized cubes or slices before roasting to allow for better browning.

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9 Hidden Reasons You May Be Gaining Weight

2010-02-22T09:29:00.000-07:00

By Madelyn Fernstrom, Ph.D., CNS

You Need a Nap

Working hard at weight loss without results? Check out these hidden reasons why you might be struggling in our diet expert Dr. Madelyn Fernstrom’s new book, "The Real You Diet".

Many people eat for energy when they feel fatigued. Being tired leads to lack of mental focus and to “not caring” about a lifestyle plan. People rely on between-meal snacking to wake up, when a power nap is really what’s needed.

You're Confusing Healthy with Low-Calorie

While a first step for healthy eating is to stick with heart-healthy plant fats (like olive oil), all fats -- healthy or not -- still have the same amount of calories: about 120 per tablespoon. Heart-healthy nuts can be a great snack, but choose portion controlled servings since just a small handful has 100 calories.

You're on Medication

If you’ve started a new medication and feel as though your weight is creeping up, you could be right. Some medications can slow your body’s metabolism and/or stimulate appetite. These include some antidepressants and mood stabilizers, antihistamines, insulin and anti-inflammatory drugs. Check with your doctor to determine whether you can consider switching medication to avoid the side effect of unwanted weight gain.

You've Got an Undiagnosed Medical Illness

Some medical illnesses are “silent," and can strongly contribute to problems losing weight. Issues with your thyroid (your body’s furnace), elevated blood insulin levels (even without the high blood sugar of diabetes), and mood disorders (depression and anxiety) can all be barriers to successful weight loss. Check with your doctor, and ask for some blood work to be done to help determine if there's a problem.

You Need Help with Stress Management

Mindless eating comes from a lack of focus and poor coping skills with the stressors in our lives. We eat to soothe and reward ourselves, which is only a short-term fix. It’s important to find ways to replace food as a tool to manage stress.

You're Skipping Meals

Whether you’re trying to save time, money or calories, meal-skipping is a big barrier to long-term weight loss. When we skip a meal, biology kicks in and makes us over hungry for the next meal. That’s why meal-skippers overeat later in the day.

You've Got Portion Distortion

Even food professionals can’t eyeball correct calories in a serving. Studies show we’re all at least 50 percent below our best estimates. Downsize your portions by using smaller plates and utensils, and be sure to read package serving sizes.

You're Exercising Too Much

Rigorous exercise actually stimulates hunger, the body’s response to refuel for metabolic balance. It’s hard-wiring from cavewoman times, and it’s easy to fool ourselves into thinking our bodies need hundreds of extra calories to refuel.

You're Overestimating How Much You Burn

We tend to overestimate the calories burned for exercise. It’s easy to think we’ve burned thousands of calories when we’re sweaty. It’s not only duration, but intensity of exercise that counts. Thinking we’ve burned enough calories to compensate for extra food is an easy excuse to overeat.

Quality Health Recipe: Eggplant and Black Bean Casserole

2010-02-16T08:52:00.000-07:00

Ingredients: 1-1/3 tbsp vegetable oil 1 tsp salt (optional) 1/2 tsp black pepper, cracked, whole 2 small onions, sliced 3/4 lb eggplant, cut into 2x.5 in. pieces 1 can (15 oz) black beans, rinsed and drained 1 tsp turmeric, or curry powder 1-1/2 tsp cumin seed 1 tsp chili pepper flakes 12 cloves garlic, thickly sliced 1-1/2 cups Italian style peeled tomatoes, coarsely chopped 1-1/2 tsp fennel seed 2 tsp dry mustard 2 tbsp cilantro, or parsley, chopped Cooking Directions: Heat oil in a heavy nonstick skillet or flameproof casserole over high heat. Cook cumin seed 15 seconds or until dark brown. Stir in fennel and pepper. Immediately add onions and garlic and reduce heat to medium high. Sauté 5 minutes, stirring frequently, until onions and garlic are golden. Stir in next 4 ingredients. Add eggplant and reduce heat to medium. Cook 5 minutes, stirring occasionally, until eggplant softens. Stir in tomatoes and simmer 5 minutes, stirring constantly, until tomatoes are hot. Stir in black beans. Reduce heat to low and simmer 5 minutes or until sauce thickens. Sprinkle with cilantro.

Recipe Source

Love Your Body

2010-02-15T08:59:00.001-07:00

Stop making your body the target of a self-perpetuated smear campaign. A good self image makes you feel better and helps you achieve your goals. Here are some tips for giving your body confidence a boost. Do you think your life would be so much better if you dropped one dress size, had slimmer hips or looked like Heidi Klum? Then your body image needs a boost. "Left unchecked, a lack of body confidence can interfere with your quality of life, career and social time," says counselor Jenny Garth. Sound familiar? Then stop beating yourself up. Looking good is all about feeling good. Here's how to get your body confidence back for keeps. Watch your thinking Poor body image is the result of: Extreme thinking: "I'll never be attractive to men because my thighs are too big." Unrealistic expectations: "I wish I could be as skinny as I was before I got married and had three children." Jumping to conclusions: "Everyone is staring at me thinking, 'No wonder she's so big — look at the dessert she's having.'" Exaggerating: "There's no point in buying new clothes. I look horrible in absolutely everything I wear." To break these unkind attitudes, work on your own PR campaign. Here are some ideas: Avoid self-criticism Enough of that self-flagellation. "I ask women, 'Would you put down your daughter, best friend or mother this way?' Of course not — so it's obviously not OK to say these things to yourself," says Garth. In the long term, critical self-talk can destroy self-respect, so avoid it. Instead, aim to: Replace every negative thought with a positive one (e.g., instead of "I hate my hips," try "I have pretty eyes"). Exercise to invest in a healthier, longer life, not just to change the way you look. Praise yourself for your ongoing efforts to reach your goal weight. Say "thank you" to compliments, instead of putting yourself down in response. Think beautiful: Walk, talk and relate as though you're a beautiful gazelle, and a beautiful gazelle you will be. Stop obsessing Banish your scale to the garage and weigh in only at Weight Watchers meetings. Take down all but one mirror. Don't beat yourself up for skimping on a workout or indulging in one more cookie than you had budgeted POINTS® values for. These are the times when you learn what your weaknesses are. Just take note, and strengthen your resolve to watch out for the same situation next time. Dress to feel great Feeling down about how you look? Take extra care with your makeup and hair and put on an outfit that makes you feel drop-dead gorgeous. Dress to hide your figure faults and accentuate your best features by: Avoiding too much color contrast. "If you don't break the flow of the eye from the shoulder to the floor you'll get a longer, leaner, slimmer body line," says image consultant Jenny Hanson. Choosing fabrics like wool, crepe and polyester crepe, which drape around the body in a flattering way, "unlike stiff linens and cottons that stretch to your widest point and hang there making you look bigger," says Hanson. Wearing tailored trousers teamed with tailored or belted jackets that loosely hug the hips and finish just below the hip line. They'll define the waist and draw attention away from your lower body. Choosing A-line or tailored skirts that show off the curve of your leg. "These give a slimmer silhouette," Hanson explains.

Look at other women Few resemble supermodels (and let's face it, supermodels only look that good with the help of cooks, personal trainers, makeup artists and air brushing). Most of your friends, co-workers and neighbors probably don't have a supermodel's figure, so why should you stress about being the "perfect 10"? Concentrate on improving your overall health, and your body confidence will soon soar.

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Quality Health Recipe: Potato Olive Casserole

2010-02-15T08:50:00.000-07:00

Ingredients: 1-1/4 lb russet potatoes, peeled and cut into .25 in. slices 1 large red onion, cut into .25 in. slices 3 tomatoes, peeled, seeded and sliced 1/4 tsp thyme, or 1 tsp fresh, chopped 1-1/3 tbsp olive oil 1/8 tsp salt (optional) 1-1/2 tsp lemon thyme, or thyme 2 cloves garlic, thinly sliced 1-1/2 tsp aluminum foil 1/2 cup scallions, chopped 1/4 tsp fennel seed, crushed 1/4 cup Greek olives or green olives, pitted and chopped (optional) Cooking Directions: Preheat oven to 400°F. Place potatoes in a steamer basket over boiling water. Cover and steam 3 minutes or until tender. Remove from saucepan and set aside to drain. Chop half the tomatoes and combine with half the oil. Stir in onions, thyme, fennel seed, salt and pepper to taste. Set aside. Lightly oil a shallow two quart baking dish. Sprinkle with half the scallions and garlic. Add a layer of the chopped tomato mixture, olives and lemon thyme. Top with potatoes and sliced tomatoes. Top with remaining scallions and drizzle with remaining oil. Bake 25 minutes covered loosely with foil. Uncover and bake another 20 minutes or until potatoes are tender.

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Diet Interrupted

2010-02-15T07:46:00.002-07:00

So first it was a position change at work. And while my scheduled changed and allowed me to get a workout in before I had to report to duty, my day was so crazy busy that I wasn't food journaling like I should have been.

I also wasn't eating much during my work day either.

I missed a few Friday weigh ins, and well as a matter of fact I haven't weighed myself in weeks (and quite frankly I don't really care to for fear of my numbers). I've been doing horrible.

Then my in-laws came to visit and well, you know how things are when you have family in town. Today is a holiday so I'm home with my kids. We have lunch plans with some friends and honestly? Dieting at this point is not on my radar.

But tomorrow it will be.

Skinny Fat. Think about it!

2010-02-01T17:49:00.006-07:00

I've heard the term used before in blogland and almost immediately after the publish button is pressed, the comments go wild. And let me just say that while some of the comments are positive? A lot are negative. I mean how dare someone who is visibly 'skinny' on the outside call themselves 'fat'. How dare they drone on and on and on about how they need to diet and work out and tone up to be healthy, I mean after all they are skinny! How dare they encourage eating disorders! Skinny Fat. I'm by far not skinny although in my younger years I really was. Poor old me didn't think so however, and now when I look back at that person? I want to slap her. As I got older, my metabolism slowed down, I birthed two children and seriously, before I knew what had happened? I was fat. I'm not claiming that I was fat because I had children, I'm saying I was fat because I gave up on myself. And it wasn't until one day when I saw a photo of that self and it really hit me that I was in horrible shape. By far the worst condition of my life. And the heaviest too. And it was then that I decided to really do something about it. And so I did. Fast forward to four years later and here I am. I'm not skinny, but I'm definitely not fat. I'm somewhere in between. And while people tell me all the time that I don't need to lose anymore weight, I'm fine just the way I am, I chose not to hear them. I want to be healthy. I want to exercise. I want to feel good about myself and be comfortable in my skin. And eventually I will get there. I saw this today on The Today Show and I wanted to share it. It's about people who are Skinny Fat and if anything, it's good to remember the next time you see someone complain about how fat they are yet on the outside they are thin. Enjoy!

Visit msnbc.com for breaking news, world news, and news about the economy

Thoughts? Comments?

Eat Better America Recipe: Healthified Easy Cheesy Quiche

2010-01-31T13:35:00.000-07:00

1/2 cup fat-free milk 2 tablespoons Gold Medal® all-purpose flour 3/4 cup refrigerated or frozen egg product, thawed 2 ounces reduced-fat cream cheese (Neufchâtel), cut up 1 cup low-fat cottage cheese 1 cup shredded sharp cheddar cheese or Monterey Jack cheese (4 ounces) 1/2 teaspoon sugar 1/8 teaspoon ground black pepper Fresh tomatoes, chopped (optional) Fresh basil or oregano (optional) 1. Preheat oven to 350°F. In a medium bowl, gradually whisk the milk into the flour until smooth. Whisk in the egg, cottage cheese, and cream cheese (mixture will not be smooth). Stir in cheddar cheese, sugar, and pepper. 2. Pour mixture into a lightly greased 9-inch pie plate. Bake for 45 to 50 minutes or until puffed and golden and a knife inserted near the center comes out clean. Serve immediately. If desired, garnish with tomatoes and fresh herbs. Recipe Source

The 7 Deadliest Sins of Dieting

2010-01-31T08:29:00.001-07:00

Even if you're counting calories and eliminating fast food, you won't reach your goals if you fall victim to certain dieting blunders. Read on to uncover the seven deadly sins of dieting-and to ensure weight-loss success. 1. Depriving yourself. This behavior can only last for so long. At some point, you're going to break, say Harvard researchers, who found that diets that are too restrictive will most likely lead to bouts of overeating or binge eating. Try eating smaller meals and snacks throughout the day, which will help to jump-start your metabolism and stop you from feeling famished by day's end. 2. Falling for "fads". Although some of these plans may seem to work initially, any pounds you shed on them tend to come back quickly and in greater numbers. What's more, fad diets can pose serious health risks. The same goes for most diet pills. According to experts, you should plan to lose a maximum of two pounds a week; any plan or product professing to help you lose more than that should be treated with a healthy dose of skepticism. 3. Going it alone. Losing weight is hard, but without a support system, it's even harder. With nobody to tell you put that doughnut down or remind you about your 6 A.M. aerobics class, your chances for success are going to be lower. If you recruit a buddy, it will make you feel more accountable for your successes and setbacks-and help you to lose more weight, according to a Brown Medical School Study. 4. Forsaking exercise. Many people make the mistake of thinking that cutting calories is all it takes to shed pounds. Although watching what you eat is surely part of the puzzle, it doesn't tell the whole story. The National Weight Control Registry (NWCR) found that 94 percent of people who successfully lost weight increased their frequency of exercise. So be sure to make physical activity a part of your dieting regimen. 5. Adding too many extras. You may think you're doing your body good by eating that salad, but if you're just loading it up with creamy dressing and full-fat cheese, there's nothing diet-friendly about it. Instead, substitute high-calorie condiments for lower-calorie alternatives. If you usually opt for ranch or blue cheese dressing, switch to vinaigrette (if you're dining out, always ask for it on the side). And if you generally use mayonnaise, swap it for mustard-you'll save nearly 40 calories per tablespoon. 6. Being a yo-yo dieter. The constant ups and downs may not only be hurting your waistline; they could also be harming your health. In addition to the discouragement that may accompany rapid weight cycling, yo-yo dieting has been linked to long-lasting negative impacts on metabolism, according to the National Eating Disorders Association (NEDA). As if that's not enough, yo-yo dieters may experience physical problems, such as a decrease in muscular strength and endurance, thinning hair, loss of coordination, fainting, weakness, and slowed heart rates. 7. Surrendering too soon. It takes a great deal of dedication to shed pounds, and results don't just happen overnight. The key, according to experts, is resisting the urge to throw in the towel, no matter how many setbacks you may face. Remember, the road to weight loss is a journey with many twists and turns-but when you reach your goals, there are many rewards to be had. Reviewed by QualityHealth's Medical Advisory Board Article Source

Weigh In #4 - It's been a crazy week

2010-01-29T23:04:00.004-07:00

So. Another week has passed and I'm proud to say that it was another successful week for me in regards to weight loss. I actually managed to lose a fair amount, I was shocked!

It's always nice to see a loss when you have been dieting. I mean why not, just seeing the scale go down in numbers, even if it's in small increments is a good feeling. Let's just hope I keep this up!

Today's weight is: 166.8 pounds.

Till next week!

Oh. I should probably mention a few things, if anything for my own personal use. I started the 30 Day Shred this week and have successful completed 3 days of the 30. I also worked in a few hikes, and a 20 minute session of Pilates. While my exercising is starting to become part of my routine (albeit slowly) I've been slacking pretty bad on the food journaling. Reason being? I started a new position at work and it has me quite busy. Busy meaning I'm not able to update while at work! I'm going to try to stay on top of it better this upcoming week, but don't count on it.

Okay, that's it. I'm out.

Food Journal: Week Three 1/22 - 1/28

2010-01-29T05:26:00.000-07:00

Friday (1/22) CURRENT WEIGHT: 168.2 lbs scrambled eggs low fat roasted turkey breast slices weight watchers low fat string cheese salad greens with tuna, almonds and WW Mexican Shredded Cheese black coffee w/sweet-n-low water v-8 Saturday (1/23) scrambled eggs w/green peppers and salsa black coffee w/sweet-n-low Sunday (1/24) didn't journal Monday (1/25) cottage cheese v8 black coffee w/sweet-n-low salad greens with low fat turkey slices & almonds sugar free red bull water sugar free orange jell-o Tuesday (1/26)

didn't journal Wednesday (1/27) didn't journal Thursday (1/28) didn't journal

Weigh In #3 - In a Hurry

2010-01-22T17:24:00.004-07:00

Hi there! Just wanted to jot it down that today's weight was 168.2. More to come.

Food Journal: Week Three 1/15 - 1/21

2010-01-22T08:56:00.000-07:00

Friday (1/15) CURRENT WEIGHT: 168.8 lbs black coffee w/sweet-n-low water (2) Dunkin Donuts; chocolate w/chocolate frosting Souper Salad Saturday (1/16) Eggo Nutri-Grain Waffles (2) black coffee w/sweet-n-low Cascadian Farm Sweet-n-Salty granola bar Turkey & Bacon wrap on a spinach tortilla Iced Tea Lean Cuisine Spinach and Mushroom Pizza Smart Ones Morning Express Canadian Style Bacon English Muffin Sandwich (10) Ritz Whole Wheat Crackers Weight Watches Light String Cheese Sugar Free Red Bull Sunday (1/17) didn't journal Monday (1/18) didn't journal Tuesday (1/19) V8 black coffee w/sweet-n-low scrambled eggs (2 whites / 2 yolk) w/green peppers, WW Mexican shredded cheese & salsa salad greens w/WW Mexican shredded cheese, almonds, and low fat roasted turkey breast slices almonds provolone cheese slices v8 water Wednesday (1/20) cottage cheese v8 salad greens w/ham, sunflower seeds black coffee w/sweet-n-low water almonds sugar free jell-o (raspberry) sugar free red bull

slices of provolone cheese and low fat roasted turkey breast slices 1/2 grilled chicken breast asparagus almonds water Thursday (1/21) scrambled eggs black coffee w/sweet-n-low almonds salad greens w/WW Mexican shredded cheese, almonds & low fat roasted turkey breast slices water sugar free red bull broccoli soup water

Eating Well Recipe: Paprika Shrimp & Green Bean Saute

2010-01-19T15:33:00.002-07:00

Green beans add snap and color to the garlicky shrimp and butter beans in this Spanish-inspired sauté. Slightly pricier prepeeled shrimp are worth it, given the amount of time they save on a harried weeknight. Serve with quinoa or brown rice. INGREDIENTS 4 cups green beans, trimmed (about 12 ounces) 3 tablespoons extra-virgin olive oil 1/4 cup minced garlic 2 teaspoons paprika 1 pound raw shrimp, (21-25 per pound; see Note), peeled and deveined 2 16-ounce cans large butter beans, or cannellini beans, rinsed 1/4 cup sherry vinegar, or red-wine vinegar 1/2 teaspoon salt 1/2 cup chopped fresh parsley, divided Freshly ground pepper, to taste PREPARATION Bring 1 inch of water to a boil in a large saucepan. Put green beans in a steamer basket, place in the pan, cover and steam until tender-crisp, 4 to 6 minutes. Meanwhile, heat oil in a large skillet over medium-high heat. Add garlic and paprika and cook, stirring constantly, until just fragrant but not browned, about 20 seconds. Add shrimp and cook until pink and opaque, about 2 minutes per side. Stir in beans, vinegar and salt; cook, stirring occasionally, until heated through, about 2 minutes. Stir in 1/4 cup parsley. Divide the green beans among 6 plates. Top with the shrimp mixture. Sprinkle with pepper and the remaining 1/4 cup parsley. TIPS & NOTES Note: Shrimp is usually sold by the number needed to make one pound. For example, “21-25 count” means there will be 21 to 25 shrimp in a pound. Size names, such as “large” or “extra large,” are not standardized. In recipes calling for a specific count, order by the count (or number) per pound to be sure you're getting the size you want. To peel shrimp, grasp the legs and hold onto the tail while you twist off the shell. Save the shells to make a tasty stock: Simmer, in enough water to cover, for 10 minutes, then strain. The “vein” running along a shrimp's back (technically the dorsal surface, opposite the legs) under a thin layer of flesh is really its digestive tract. To devein shrimp, use a paring knife to make a slit along the length of the shrimp. Under running water, remove the tract with the knife tip. NUTRITION Per serving: 245 calories; 8 g fat (1 g sat, 6 g mono); 115 mg cholesterol; 26 g carbohydrates; 23 g protein; 8 g fiber; 596 mg sodium; 855 mg potassium.

Recipe Source

Weight Watchers: Instant Problem Solver

2010-01-19T11:01:00.002-07:00

'I have trouble managing my weekends'

Our Take: Weekends are synonymous with fun, friends and eating out, so it’s easy to think you can’t stay on track. What you probably don’t realize is that weekends are a time to fit in additional activity and a chance to cook your meals whether it’s for the day or for the week ahead. Successful members eventually change their attitudes to see the opportunities a weekend presents rather than the challenges it contains. The primary issue with weekends is the change of schedule. You’ve probably become accustomed to a regular weekday routine, and it’s easy to feel out of control when facing a more unstructured weekend. No need to fret. View your weekend as a training ground for how to adjust to change and handle out-of-the-ordinary eating events. Remember that this is a lifestyle you are creating, not a diet you are following. What you can do about it today

Change your weigh-in day If you consistently find yourself tapped out of POINTS values by the weekend, change your weigh-in day to Friday so you have a fresh set of POINTS to work with. Having trouble staying the course on the weekends? Change your weigh-in day to Monday. It just might encourage you to eat less and exercise more in anticipation of the weigh-in. Schedule activity with friends on the weekends. Instead of meeting with friends for lunch or dinner, plan an activity instead. This is a great way to earn a few Activity POINTS values to use later that day. Reframe it. The weekend is a time to kick back and unwind, but food is not the only thing that provides comfort and escape. Take some time to write down a few ways that you feel relaxed without eating.

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