Merry Christmas!

Santa gave me + 0.4 pounds and I would like to return them!
This is not as bad as I thought it would be considering I’ve had, Chocolate, Eggnog, Ham, Turkey, crackers, cheese ball…and more to come this week…We’ll see how that goes.

This weeks weight is 306.9 pounds.

Question: What do you think of shows like Biggest Loser, Dance Your *** Off and other with “Plus Size” people on them? Good or Bad? It’s been on entrainment news a lot lately so I was just wondering what others think.

Tip # 45 Kathy Smith, Here I Come

Try some home-exercise video.
Kathy Smith
Billy Blanks

Got it, got it. Do I do them no? Something to work on!
And I’m caught up! Hopefully you can get something from this last few, there not very specific.

Tip # 44 No – Fuss Flax

You can add flax to:
Muffins
Cookies
Pancakes
Waffles
Bread
Casseroles
Hot Cereal
Cold Cereal


This one my mom will love! I guess I’ll give this a try…
Note: I need to do this tips a little better and not just type them up but actually do them.

Tip # 43 Push-Ups Any Time, Anywhere

I would rather do crunches the push-ups and day! Haha

Tip # 42 Healthy Snacks on Hand

Ok…first I know I’ve slacked of this week but give me a break after all it’s Christmas!
So The next few will hopefully be short and sweet. Cause I don’t want to be typing all night. Here we go:

Healthy Snacks can save your life. Having healthy snacks available will save you from stop at drive thru and restaurants.
Here’s some idea’s:
Apple
Nuts
Oranges
Pears
Bananas
Dried fruit
String cheese

This could be a good thing for me at work. Or rather on snacking on chicken fingers I could have some fruit! Now there’s an idea! Haha

Tip # 41 Don’t Compare

Your body is amazing, miraculous, and wondrous. By simply comparing yourself to somebody else-be it looks, material passions, or social interaction- you pile on unnecessary burdens and bring yourself down. Comparing yourself to somebody else isn’t a positive experience. It isn’t productive. And it doesn’t motivate you to take better care of your body.
Focus on your positive attributes and learn to value the immeasurable worth of your mind, body and sprit as they work to create that perfect person: you!
Don’t ever let your day be positive or negative based on how you think you look.
That rarely- if ever- matches what others think of us.
Don’t waste time comparing yourself to anybody else.
Please, it’s not about how you look It’s about how you live. So straighten up and smile!

Ok, two things I try to remember and do better at some days the other.
My institute teacher told me, that if he had seen himself the way others did while he was younger, and then he would have lived a lot differently (in a good way). So you never really know how others view you and apparently it’s a lot better the we think it would be…
While I was driving, on time I was making fun of my self and saying how bad I was at it compared to the others with me, and my teacher just said so I’m not good at driving but that I have other things I’m good at…
Just a few things to think about!

Tip # 40 5 a Day: Easier Than You Think

Fruits and Vegetables are packed with good nutrition, including fiber, vitamins, minerals, and phytochemicals (Whatever that is)

Eat at least five servings of fruits and/or vegetables a day. Here’s a simple way it can be done:
Breakfast: 1 serving of fruit
Lunch: 2 servings of vegetables
Snack: 1 serving of fruit
Dinner: 1 serving of vegetables

Fruits? I do pretty good with! Vegetables? I fail at…. not that I don’t eat them it just the less healthy one like corn.
So that’s something I need to improve on.

Tip #39 10,000 Steps Today

Get a pedometer and make a goal to take 10,000 steps a day.
Depending on your stride length, walking 1,000 steps is approximately one-half mile and 10,000 steps is approximately five miles. 10.000 steps will burn about 500 calories.

My family, except me uses a pedometer…I guess it’s time I get one.

Pleasantly surprised!!

Well this week I didn’t do the best at eating…I had a few treats (Cupcake, Ice Cream, and Eggnog plus I went out to eat). So I need to improve on that.

I did pretty good on working out, I walked 3-4 miles two days this week. I wish I had a treadmill at home and then I think I would get even for exercise.

Anywho…I would like to lose about 2 pounds a week. That is what I’ve been told is a healthy, reasonable amount to lose. But in all honesty I will be happy with what ever I lose. It’s just good to have a goal…

So this week I'm down 1.3 pounds pretty good!
Making this weeks weight 306.4 pounds

Tip #38 “I Haven’t Had a Treat Since…

Think about foods as either “everyday” foods or “occasional indulgences” foods.

Everyday foods:
100-percent whole-wheat bread
Whole-wheat cereal?
Fruits *
Vegetables
Nuts/seeds/peanut butter*
Low-fat milk
Lean meats

Occasional foods:
Desserts *
Candy
Salty snacks
Ice dream*
Fast food *

Keep track of the Everyday and occasional foods you eat.
I think I might start keep track of them in my food journal (which I need to get better at). It’s to think we need a treat all the time…. but you have it on a regular basis is it envy a treat?
*Are what I’ve had in the last week…

Tip # 37 Don’t Weigh Today

Hide your bathroom scale. Feel free to keep it hidden most of the time… It’s ok to check you weight once and a while, but certainly not every day.

Sort and sweet… I don’t weigh my self every day, Just Fridays…even though it temping sometimes. Another thing to remember is that it’s best to weigh yourself at about the same time during the day, as your weight varies throughout the day. Just remember it’s just a number. I hope tomorrow is good news!

Tip # 36 Hooked on Soda Pop?

Is all soda pop bad? In moderation, no. In excess, absolutely. “Moderate” consumption would be about 12 to 24 ounces per day “Excess” would probably be anything over 32 ounces per day…moderation is the key!

I have never been a big soda pop drinker…and probable never will be. I prefer water or milk. I will have soda every once and while. My favorite thing is while I’m at on of my friends house she will ask is I want a drink, then list all my options and I just say water…it drives her crazy. And then she goes and gets me water and her soda!

Tip # 35 Valentine’s Day: For The Love of Chocolate

~Go for the darker chocolate
~ Let it melt in your mouth
~Spread it out over a few days

Yes it’s not Valentine’s and I thought of finding the Christmas tip but decide to stay in order…. Plus this can apply to Christmas too! Cause who doesn’t like chocolate around Christmas?!

Tip # 34 Stand Up!

Sitting burns about 1.4 calories per minute standing burns about 3 calories per minute. Add it up over an eight-hour time period and you get: sitting 686, standing 1440
Stand while:
Talking on the phone
Watching TV
Face to face conversation
Putting gas in your car


As much as I can complain about having to stand at work it really is a good thing I guess…
What ways can you stand more during the day?

Tip # 33 The Fast-Food Fix

Try the dollar menu. You’ll get smaller portions and there’s no pressure to eat it all.
Here’s some other simple thing to help eating fast food healthier:
Small bowl of chili
Yogurt
Small Hamburger
Baked Potato
Side salad
You can also do different combinations of theses foods

Yes, I think fast food is something we all have at some point or another…so here’s some simple way to still eat right. On kind of a side note, I went to Carl’s Jr. and took a picture of a “medium” glass it’s ridiculous how big it is, a large is HUGE!!

Tip # 32 The Possibilities Are Endless

When a tempting is in sight, we often fall into the very narrow line of think: To eat or not to eat the M&M’s…that is the question
This choice is simple; choose one or the other right? Not exactly. Be open-minded. There’s a plethora of other foods from which you can choose; and other productive things you can do besides eat…

Ok this is pretty simple right? If only!! It’s amazing the power food has over us! So lets’ not let the food win!

I’ve hit a bump in the road.

Ok I’m plus 0.2. I know that not very much but still!

So what do I need to so I can improve?

Eating: I have tried to eat less, I think…I have be working an the “A serving should fit in the palm of your hand.
Snacking: I think I’ve munched on a few things a work, plus I’ve been have a peanut butter roll up at night…got stop that?
Exercise: I worked out once… I did “walk” while watching TV (if only I looked like the people on SYTYCD) I think exercise is the many thing I need to work on…

Oh and 307 pounds…Bleh

Questions, comments, concern?

Tip # 31 Don’t Waste Your Walks

Again going with short and sweet…

1 Use a shorter stride
2 Let your upper body lead.
3 Keep your knees soft
4 Pump your arms

The end
…if you want more detail let me know and I’ll post it

Tip # 30 Have a few Spare Moments Today Prepare Vegetables Now

Here’s the deal…I haven’t had very many spare moments the past few days, that why there was no tip. And this one and the next will be very short, cause I want o go to bed!!

Here’s tip 30 in a nutshell, prepare and large batch of vegetables one night and the save them for other nights that you have less time to have fresh veggies….

This is sort of what we do at work we have “prep” and where we wash and cuts are veggies that are used in out soups most. It’ pretty nice too that way you can just do a bunch and one time and then your good for a little bit.

Tip # 29 Why Are You Eating That?

…. Understand how your body use’s calories. You don’t just eat to have energy. Understanding this basic principle will help you make better food choices.

Survival (Heart, Lungs, Vital organs, Etc.)
Comfort (Hair, Skin, Temperature control)
Growth (Age-related, recovery from injury, training, or disease)
Activity (All muscles movements, standing, running etc.)
Storage (Stores excess calories as fat)

Ask yourself “Is this really fuel for my body? Or just food I want to eat?

Tip # 28 Smart TV Time

The average American watches 2.57 hours per day watching television…79 percent of Americans reported watching TV as a primary activity on any given day.

Exercise while you watch TV…you’ll burn calories, get your heart pumping.

Here are some activities that work well for TV time:

*March in place

*Jog in place
*Jump rope
*Jumping jacks
*Knee lifts
So what their say is don’t just sit and watch TV? Ok easy enough! I just have to stop playing on the computer all the time!!

Tip # 27 The Salt Myth

Try to no more then 2300 mg of sodium… that’s only a teaspoon of table salt. Be cautious about adding sodium to the food you eat?

Ok what’s the deal with Sodium and Salt? Cause my mom is trying to get a much salt as she can, cause she has “Salt deficiency”. So is it good? Bad? What’s do we need it for?

Tip # 26 Sticking to Your Goals: Put It on Paper

Think of three reasons you want to be healthier. Whatever it is, write at least three reasons down. Now post this list in a visible area: your fridge, on your desk, by the phone, on your closet door.

Here are my three:

1. I want to have more energy, be more out going.
2. 2. Improve my self-esteem, not be shy about people noticing me.
3. Be able to find clothes that fit and not have to go to a special store.

What are your goals?

Tip # 25 Avoid Activity-Zapping Traps

How often does this happen? Waiting for the elevator, looking for the remote, looking for the closest parking spot…
Sitting quietly burns 1.4 calories per minute, walking at a moderate pace burns about 5 calories Seems small, but add up the numbers time after time, day after day. Turning thirty minutes of sitting to thirty minutes of walking each day adds up to 39,000 – about eleven pounds. (Note: Everybody is different, this an average)

Ok, I think this is another I’m pretty good at, however I can find ways to be even better! I try to always take the stairs at work, unless I’m carrying and heavy box or have a cart. Then I don’t really have a choice. I also walk for The Loin House to The Gateway rather the taking Trax there! As for the remote I’m just going to keep using it cause I’m a big channel surfer! I will try and walk or something while watching TV though.

Eating Healthy?

I have not worked out once this week…. Bad I know.
But nonetheless I’m down 1 more pound!!!
Imagine what it could have been with some exercise!!!

I really need to get a routine down for workouts.

So this weeks weight is 307 pounds!

Tip # 24 The Colorful Lunch

Don’t eat a bland lunch that consists only of dull yellow, white or brown colors. Go for color.

Their suggestion is a salad…I have salad ALL the time! It would be nice have something different.

I pretty much knew this (Thanks to Foods in high school!) So a bad meal; Chicken, Corn, Potatoes. Good; Ham, Green beans and fruit…
Simple enough right?

Tip # 23 Relax!

It seems easy to think we’d take a moment to relax, de-stress, or enjoy a moment of peace. The reality is most of us won’t. Life is busy and when times are tough, our mental, emotional, and/or physical needs get shoved to the bottom of the priority list.
Make a point to do something relaxing. Your body needs a moment to de-stress-it’s vital for you health and well-being.

Try:
~Breathing-slow controlled breathes
~2-5 minutes in a quite area
~Take a bath
~Sit outside (Maybe wait it till spring for this one, It’s kind of cold now!)

This is something that’s so important but tends to be pushed aside. Everyone is in such a hurry and don’t take time to relax. Smell a Rose people! Haha

Tip #22 The Right Way to do an Ab Crunch

So I won’t be going this one for a while…theses are to hard right now (plus) I just hate crunches… I however might do some in the pool. That is much easier way to do it.

Tip # 21 Cut the Fat

It’s true there are healthy and unhealthy fats. Healthy fats are found in fish, nuts, avocados, olives, peanut butter, and liquid vegetable oils. Unhealthy fats are found in animal products and packaged foods. However all fats supply a dense amount of calories – nine calories per gram of food – regardless of the “healthy” or “unhealthy” classification.
If you cut just cut just one 100-calories serving of fat out of your daily diet you’ll save over 36,500 calories per year! (That’s about 10 pounds’ worth of calories.)
Well the “unhealthy” fat I can cut, is ranch dressing! I love ranch dressing I cover my salad in it, and dip all kinds of foods in it. So I will start using less dressing. (Which could have more then one positive effect, that way I’ll eat less too…)