Tip # 20 Listen to Your Body

Be a more conscientious eater. Easier said then done right? Because once you get into your daily routine, momentum (force, I didn’t know what that word was…) takes over that’s hard to stop. Commit right now. Pay attention to when and why you feel hungry…take these simple steps to help you listen to your body:

1. Make sure you are actually hungry before you eat.
2. Eat only until you are satisfied.
3. Always try the water trick
We are people of habits…well at least I am. I have things I always eat and the time I eat. Sometimes I may not really be hungry I just think that I am, since I have in the past eaten at that time…

Tip # 19 Find a Workout Buddy

Find a friend to work out with and you’ll stick to your goal to take better care of your body. A friend, a family member, a personal trainer, or a neighbor-any of these people can help you work consistently, benefiting both you and your buddy because you both get to reap the payoff of exercise.
Schedule a time to workout with a workout buddy- someone you can count one. The exercise will be more fun, time will go by more quickly, and you’ll likely work more effectively.

I think this can be a great way to motivate someone to workout. I know for my mom is does water aerobics classes, and knows there are people counting on her and expect her to be there, makes her want to go more. I think it helps to have someone to rely on and encourage you to keep going and not give up!
So who wants to be my workout buddy?

Tip # 18 Get a Grip on Portions

I know you’re busy. You don’t have time to measure everything you eat….So practicing this quick and efficient method for eyeballing proper food portions is vital.

Every serving of food item should fit in the palm of your hand.

A serving of any beverage is just eight ounces that’s less than a can of soda (there-fourths).

It really is amazing how much everyone over eats in general. One time I heard that they are making plates bigger, so that people will it more, because we will then think that our plate has to be full and then over eat. There is also the “Super Size” and “Mega” plus a medium is more like a large. I think people just eat whatever is given to them and don’t think about portions, cause when you see what are portion should be it seems very small to us (well at least me.)

I survived….

Thanksgiving!! Woo hoo! I’m down a pound and a half! I pretty pleased with my self!

If I can keep this up it might really be possible! Yay

So my weight now is 308 pounds

I’m working my way down! I was so happy when I saw this!!!

Tip # 17 The Power of Positive

Have you ever uttered the words, “I’m too fat,” I’m too out of shape,” “ I’m too flabby,” or other negative, nonproductive thoughts? If you’re human, the answer is probably a resounding “Yes!” Most of us are pretty harsh when it comes to our physical attributes. We forget about all the good things we do and pick at ourselves by saying things to ourselves we would never say to someone else. And what good does that do? Does it motivate you do go and do something positive? Not likely.

Ok…So I pretty much fail at this one. I always am thinking negative thoughts. I guess I need work on being positive! So what I am not the fittest person there is, I do have a body, and it does work, now the thing is to make it even better!

Tip # 16 Burn Calories with Good Posture

What is good posture? …Try this

1. Pull your belly button in towards your spine and contract your abdominal muscles.
2. Bring your shoulders down and back, like your going to pinch your shoulder blades together.
3. Bring your head back so that your ears line up with your shoulders.
Comfy? Probably not…. using your muscles to hold good posture not only burns more calories, but can improve your muscle balance.

Here’s another easy thing to do! The problem is to remember to do it…and not cop-out because it’s “uncomfortable”.

Tip #15 Say Good-bye to Boring Walks

You can do a simple walking workout! And this isn’t a drab walking experience. This is a time-flying efficient workout that’s good for you-mind, body, and spirit.
Go for a thirty – minute interval-training walking. The interval training part makes it fun.

1. Start with there to five minutes of walking at a moderate pace to warm up.
2. Next, walk as fast as you can, taking short quick steps and pumping your arms, for one minute
3. Then go back to a challenging but doable pace for one minute.
4. Repeat the cycle for twenty-four minutes (about twelve times.)
5. Cool down with any easy walk for three to five minutes.

This is a pretty good idea, but I don’t mind “boring walks”. But one thing I do is I have music playing, so I kind of go with the tempo that. At lest if I do get sick of walking like that I have another choice.

Tip # 14 The Truth about the First Two Weeks of Change

Handy new heath book? Check. New workout shoes? Check. Fridge stocked with “healthy” foods? Check …All the tools are in your hands. You’re motivated, inspired, and eager to change your life-forever, right? Not so fast. …Changing health habits is never easy- you’ll have good days and bad. Accept and prepare for it. You might try new things you don’t like…and you know what? It’s okay. Accept the fact you won’t automatically love every new thing you try.

I think this is just a good reminder that things are not always going to be easy…which I dealing with now, its kind of overwhelming to think all the work I have head of me. I just need to remember that it’s not going to happen all at once and just focus on the good things I am doing.

Tip # 13 There’s No Rush

Most diet programs come with a time limit. Twelve-week, six-week, thirty-day, ten-day, even twenty –four hour quick fix programs are rampant in society today. The creators of such popular programs may not intend for it to feel like there’s a “time limit” But that’s what it feels like to you-the person attempting to lose weight in a specified time period decided upon by a complete stranger. Quick –fix programs train us to completely remodel our heath habits in a short period of time – getting our adrenaline pumping and creating that “do it all now” mindset. The immense pressure makes it all to easy to say, “I’m behind. Just forget the whole thing. I can’t do this.”
Take it one day at a time and one step at a time; work on small things that add up to make a big difference. There’s no rush. It’s a permanent shift in how you think, feel, and function in everyday life. It’s not going to happen overnight.

One thing my mom has told me (that comes from Dr Phil) is that we shouldn’t “diet” that is a short-term thing. What we need to do is make a permanent life change! Because when we do “diet” once that is over. Then what? We go back to our old ways.
As hard as it is healthy living is something you have to do twenty-four seven! You can’t just be healthy for a week, a few months, a year it is a constant thing we need to be working on. Which I hope to improve on!

(Whoa! I think that the record for longest blog by me…Haha)

Bread Making Results

Wheat ground-Check

Yeast growing-Check
Mixed together-Check

Dough Rising-Check

Yummy Bread-CHECK

Tip # 12 Drink Up

Juice, chocolate milk, lemonade, bottled fruit flavored drinks, soda pop, hot chocolate, and smoothies, even milk. These beverages all have two things in common: calories and sugar. They supply at least 100 calories per cup (some have more). And nobody drinks just one cup at a time.
So let’s say you drink a 12 –ounce bottle of juice for breakfast, a 32-ounce soda for lunch and an 8-ounce glass of chocolate milk for dinner. You just added more then 700 calories to your day! (It’s possible to lose 1 to1 ½ pounds per week just by cutting calorie laden drinks out of your diet.)

This is a pretty easy tip for me. I think that what I drink the most is good for me.
Here’s what I drink water (a lot) milk (a lot) juice (occasionally) chocolate Milk (once and awhile) soda (rare). If I’m drinking something it’s normal milk or water, I have started to have a juice at work (because in moderation it is good and healthy). I could cut back on the milk…I’m I going to no. I LOVE milk!!!

Tip # 11 Wholesome Whole-Wheat Bread

Homemade Whole Wheat Bread

Stir the following together and set aside:
¼ cup warm water
1 tablespoon yeast
1 teaspoon sugar

In a separate bowl, mix together:
2½ cups hot water
¼ cup canola oil
¼ cup sugar
¾ tablespoon salt
3 cups whole-wheat floor
Add yeast mixture and mix 5 to 10 minutes.

Next add:
½ cup potato flakes (optional)
3 to 4 more cups whole-wheat floor

Mix until the dough pulls away from the sides of bowl.
Divide the dough into 2 loaves and place in brad pans coated with cooking spray. Let the dough rise for about 30 minutes. Bake at 350 degrees for 2 0to 25 minutes, until golden brown.

I have feeling this is going to be my mom’s favorite tip! She’s been trying to get me to learn how to make bread, and I really don’t want to. But I guess I will be now…I think I will actually make the brad on Monday. So I’ll have to post how it turns out!

Off to a good start!!!

I was kind of dreading weighing my self today…I though it would be bad news.

Seeing as a have a cold and a blood blister (and a few other blisters so it’s not lonely).

So haven’t really done so good with exercising this week.

But nonetheless I have lost 2 pounds!
Making my weight this week

310 pounds
I just hope that I can keep this up! We’ll see what Thanksgiving does to me! I’ll have to use a lot of self-control

Tip # 10 New Exercise Move: An Anywhere, Anytime Squat

A squat is a great exercise that targets your hips, gluteals, and thighs. This is a basic exercise that can be done anywhere at any time – no equipment necessary.

This is another is exercise which can be done anywhere anytime…the problem is remembering to actually do it!

Tip #9 “Why Doesn’t Healthy Food Taste Good?”

This is a little different “Tip” The author shares that one day her husband brought up an interesting point- “If fruits, vegetables, and whole grains really are so great-and God had told us they are healthiest for us- then why didn’t he make tem taste better?”

This is her theory on that- Satan works hard every day to deceive us…. fruits, vegetables and whole grains did taste superior to any other food at one point in time – before our taste buds were introduced to the foods of the twenty first century.
Satan is jealous of our physical body and wants you to degrade it…. so don’t let him. You are stronger and better then he is. Let that give you the willpower and determination to make healthier choices today.

Tip #8 The Power of Green

Eat something green and leafy.
When it comes to greens, there’s much more than plain old iceberg lettuce. Try one of these greens:
~Arugula
~Endive
~Watercress
~Kale
~Spinach
~Romaine lettuce
Yes, the “cooking” of greens is healthy! One cup of raw spinach has 30 mg of calcium whereas one up of cooked spinach has 250 mg of calcium –that’s almost as much calcium in a glass of milk! (I personally would rather the milk!!!)


Ok…most of the leafy greens listed here are in what I call “Weed salad” and I don’t like them that much! Haha However I will try to not pick the spinach out of my salad I eat at work anymore. Baby steps people! For dinner tomorrow I plan on having broccoli…I might cover it with cheese! But it still counts right?!

Tip # 7 Start Your Morning Right

Go to bed half an hour earlier. Then wake your self up thirty minutes earlier and squeeze in a revitalizing thirty minute work out. You’re more likely to be active on a consistent basis if you can get your workout done first thing in the morning. We’ve all learned the hard way that other priorities will always come up and, more often than not exercise will eventually get bumped off your priority list as your busy day gets even busier.

I need to be better about going to bed earlier then I do, a lot of the stuff I do at night is nothing I can’t do another time. Another thing that need to figure out is when to work out and set that. I am not very consent with that. It is hard however because I don’t work everyday and so what works one day does not work the next. And I end up working out at different time or just not working out.

Tip # 6 The Eat-Less-in-the-Evening Trick

Brush your teeth right after dinner. You’ll be less inclined

to eat after brushing your teeth because…

1 the disinfectant-like taste in your mouth ruins your appetite for snack foods:

2 even if you do cave in and eat food it won’t taste good because of the after taste;

3 you won’t want to have to go and brush your teeth again before bed.

It’s best to keep your after-dinner snack choices healthy (like fruits, nuts, raw veggies, a glass of milk or a handful of whole-grain cereal) since you won’t be burning a lot of calories as you sleep though the night.

For a few years I was really bad about have another meal after 10ish. Which sadly could be a fact in my weight… I had heard and read from several places to not eat after 9:00 since you don’t burn very many calories at night. I challenged to do that for month, I have done pretty good about that if I may say so my self. However I think we all sometimes get a little hungry and need a snack, I’ll have to keep in mind the healthier late night snacks.

Tip # 5 Sugar: Not So Sweet

Make a point to learn about sugar toady. Read the nutrition facts labels…look at the grams of sugar for everything you eat.

Start with the important facts: four grams of sugar equal one teaspoon of sugar.

Some foods have natural sugar, and some have common table sugar added. Foods like milk and fruits have natural sugar but they also have other nutrients. Foods with added sugars-like soda, fruit drinks, fruit snacks, pudding, ice cream, and fruit yogurts – general do not contain nutrients.

Try to eat no more then ten teaspoons of added sugar a day!

I think that I do pretty good with the added sugar…But I do think there my be something that have sugar I didn’t even realize. This is something I will be looking into and seeing

the improvements I can make there!

Tip # 4 Use Those Abs!

You work your abs in almost every activity you do: sitting standing, cleaning, typing,

and even lying down!
Contract your abdominal muscles as much as you can today. Start right now! Squeeze your abs and pull your belly button in toward your spine…to increase the contraction, bring your ribs downward about one inch toward your hip bones.
You’re likely to forget as your busy day goes on…..

so do something different to help you remember: wear a ring on a different finger, wear a different bracelet to help remind you of you goal.

This is such a simple thing to do…but it is so easy to forget! Now I need to figure out what will help me contract my abs!

Are you contracting your abs?!

Friday the 13th!!!

Well the dreaded day has come......its Friday...which is when I’ve decided to do my “weigh in” ...So here’s the first one. Bleh.

312 pounds.
That will be my starting weight and I look forward to seeing that number get smaller & smaller & smaller. Which will mean me getting smaller & smaller! :D

Tip #3 Out of Sight, Out of Mind

Keep salty snacks and sweet treats out of sight….

Place the types of foods in the highest cupboard.
The simple rule of “out of sight, out of mind” means you can still enjoy those snack foods once and awhile (as you should!)

Some of snacks that I have problem with at home are tortilla chips and pretzels

…and any thing chocolate!!!

At work there are many things…well because I work in a restaurant. Which will be hard be cause I can’t keep it “out of sight” So I will have to learn self-control.

If only the food weren’t so dang good!!

Tip #2 Keep a Food Journal

Write down what you eat, how much you eat, what time and why you ate the food.
-It will help you see where your health habits may need improvement.

It’s too easy to forget about little snacks and nibbles that happen throughout the day. A handful here and a handful there can and up to hundreds of extra calories you don’t realize you’re eating.

I know for me with working at The Lion House that I eat a lot of stuff just because it’s there.
The little bits I eat though out the day can really start to add up!
Here and example of a Food Journal from the book…

I’m going to try and figure out a way I can do something similar to this on my Ipod. This is something I might struggle with I’m not the best at remembering and writing down what have had thought out the day.

Tip #1 Appreciate Your Body

Your Body is divine…
With 206 sturdy bones,
More the 650 dynamic muscles,
12 perfectly synchronized organ systems,
and over 10,000,000,000,000, (trillion) life-giving human cells.

Make a promise to yourself –right now-

that you will appreciate your body….

I’m glad that I get to a live normal life and look forward to being able to

enjoy life even better in the future!

I personal love my eyes and hair; those are something’s I appreciate about my body!

Here’s a picture of my “Miraculous” body

It’s not the best picture but it will do for now…

Improving my heath, one day at a time!

I've decided to start a blog to help me lose weight. I’ve never like talking about my weight, it’s something I have been very aware of. However I figure if it was not spoken of it wasn’t there but it is very much there. Sadly.

I have realized it can be changed. I have great inspiration Alison! http://anewmeitsuptome.blogspot.com/ As I’ve watched the changes she made it has encouraged me to do the same!

I have book “Tip-a-Day guide for Healthy living” It has 365 tips to improve your heath. I will post that tip and how I’m following it. (Hopefully ever day)

I plan to post on Fridays my weight at the end of the week. I hope it will always be good new! I’m going to be honest and not hide things, even if it’s not a happy thing.

I’ve begun to realize if I hide this problem it’s never going to get better and could end up getting worse! So honesty is the best policy!

My goal is to lose 100 pounds…(then will go from there). In 1 year (going along with the book)