Okay, my peeps know I am slightly obsessed with Popchips. I eat at them a lot. The whole bag has 3 servings, 120 calories a serving, 4g of fat, 190mg sodium, 18g of carbs. Now, I am not saying these are “good for you,” because they are still “junk food” but they are a whole heck of a lot better than regular potato chips!
So imagine my delight when I find that my fave health food store Trader Joes, has their own brand of popped chips! For HALF the price I was paying!! I saw them, quickly read the stats and they were near identical, so I grabbed a bag of plain and barbecue.
But it doesn’t stop there!!
Next to them were some chips called “Reduced Guilt Skinny Fries.” It’s described as “air-popped potato sticks with sea salt.” They were the same price as the TJ’s popped chips, and the same amount of servings per bag. The calories are a bit lower at 110 per serving, fat lower at 2g, but the sodium is almost double at 320. I grabbed 2 bags of that anyway. I LOVE salty snacks!
I opened a bag in my car, I couldn’t wait. The sticks were pretty good, not as salty as chips, but enough…with an almost airy taste, which means you will want to eat more. They would be a combination of potato chips and fries. Love them! It looks like a lot for 3 servings, so maybe I won’t devour the whole bag in one sitting like the popchips!
Other must grabs when you get to Trader Joes:
Kind bars: If you have a sweet tooth, these are better than ANY candy bar I have ever tasted. Well, my opinion. They even have one drizzled in chocolate. These are addictive! I like to buy them buy the case, about $1.49 per bar.
Raw, unsalted nuts and seeds: I have stock piles of nuts, so I only grabbed some raw, unsalted sunflower seeds this time. But try almonds, cashews, pecans, walnuts, pumpkin seeds or pistachios (they are roasted, but unsalted)
Hummus: If you never tried this, get thee to Trader Joes and try it! A container is only $1.99
Pizza dough: I didn’t get any this time because I went on my lunch break, but this is great for making homemade pizza.
Edamame: Again, go try these. When I was vegetarian is was a good source of protein for me.
Ezekiel bread: This is one of the very few breads considered “clean” and therefore helpful when trying to live healthier. You’ll have to adjust to the taste, and it’s a bit pricey (TJ has their own brand of sprouted bread).
Pitas: They have various sizes, but I like the mini ones for scooping up hummus, but the regular sized ones are good for stuffing with sandwich fixings.
Tea: Trader Joes has some of the best, cheap tea selections…except they stopped making mine awhile ago and I have yet to find a replacement.
Showing posts with label healthy. Show all posts
Showing posts with label healthy. Show all posts
Friday, January 27, 2012
Tuesday, January 24, 2012
P90X Week 4 Day 24
I’ve skipped too many workouts. More than I wanted to. I was going to repeat week 3, but you know what, I’m going ahead with Week 4 with some modifications. I missed Legs day twice, and have yet to do Kenpo X at all (which happens to be my fave). So I will add those in this week.
Tonight I will do Arms and Shoulders, my second fave. I also will go for a run/walk. I am trying to aim for 120 of exercise minutes...or roughly so. Some of the P90X workouts are not a full 60 minutes…but it sure feels like it.
I’m excited to get to Week 5. I don’t think I made it that far last time. I think I will stick with it better in this next Phase as I really want to see the results, and two, the Just Lose It Challenge has begun and I need some good hardcore workouts in the next 12 weeks.
Tonight I will do Arms and Shoulders, my second fave. I also will go for a run/walk. I am trying to aim for 120 of exercise minutes...or roughly so. Some of the P90X workouts are not a full 60 minutes…but it sure feels like it.
I’m excited to get to Week 5. I don’t think I made it that far last time. I think I will stick with it better in this next Phase as I really want to see the results, and two, the Just Lose It Challenge has begun and I need some good hardcore workouts in the next 12 weeks.
Thursday, January 12, 2012
A few clean eating recipes
Blueberry Oatcake
4 egg whites
1/2 cup rolled oats (can use quick)
1 tsp cinnamon
1 tsp water
1/3 cup blueberries
1 tbs almons (optional)
Whisk first four ingredients for about 1 minute, stir in 1/3 cup blueberries and 1 tbs sliced almonds. Heat a medium skillet coated with cooking spray over medium heat: cook batter until eggs are set, usually 3 minutes. Flip oatcake and cook an additional minute. Top with 1/4 cup nonfat plain greek yogurt and 1 tsp maple syrup (if you would like).
Italian Sausage and Egg Muffins
3 mild Italian turkey sausage links
2 cups liquid egg whites (about 10-11 whites)
3 eggs
1 cup oats
2 cups spinach (roughly chopped)
1 small onion (chopped)
1 green pepper (chopped)
1 tomato (seeded and chopped)
Cook the turkey sausage until crumbly and no longer pink along with the chopped onion.
In a large bowl, mix all remaining ingredients and season to taste (you can use red pepper flakes, garlic powder, little salt, and pepper).
Grease a muffin tin (or two) and scoop mixture into tins. (Makes about 16-18 "muffins".)
Bake for about 20 minutes at 350 F.
Jamie Eason's Italian Turkey Burgers
Nutrition Facts:
Makes 8 (5 oz burgers)
Calories: 144
Fat: 1g
Carbs: 3.5g
Protein: 27.6g
Ingredients:
2 packages of ground extra lean turkey breast
4 medium zucchini, grated
1/2 tsp salt
1 tsp garlic powder
2 tsp onion powder
2 tsp dried basil
1 tsp oregano
1 tsp black pepper
Directions:
Set broiler on high, arranging rack so that burgers will be about 2 inches from the heat.
In a large bowl, combine grated zucchini, salt, onion powder, garlic powder, dried basil, oregano, pepper and then turkey.
Mix well and scoop out 4-to-5 oz portions. Mixture will be really moist so for easier clean up, use a foil-lined baking sheet, prepped with non-stick spray.
Place burgers in oven and broil for 7 minutes. Carefully flip each burger and continue to broil for another 7 minutes on the other side. Serve warm.
Note: These are great at meatballs too! Make with spaghetti squash for a low carb meal.
4 egg whites
1/2 cup rolled oats (can use quick)
1 tsp cinnamon
1 tsp water
1/3 cup blueberries
1 tbs almons (optional)
Whisk first four ingredients for about 1 minute, stir in 1/3 cup blueberries and 1 tbs sliced almonds. Heat a medium skillet coated with cooking spray over medium heat: cook batter until eggs are set, usually 3 minutes. Flip oatcake and cook an additional minute. Top with 1/4 cup nonfat plain greek yogurt and 1 tsp maple syrup (if you would like).
Italian Sausage and Egg Muffins
3 mild Italian turkey sausage links
2 cups liquid egg whites (about 10-11 whites)
3 eggs
1 cup oats
2 cups spinach (roughly chopped)
1 small onion (chopped)
1 green pepper (chopped)
1 tomato (seeded and chopped)
Cook the turkey sausage until crumbly and no longer pink along with the chopped onion.
In a large bowl, mix all remaining ingredients and season to taste (you can use red pepper flakes, garlic powder, little salt, and pepper).
Grease a muffin tin (or two) and scoop mixture into tins. (Makes about 16-18 "muffins".)
Bake for about 20 minutes at 350 F.
Jamie Eason's Italian Turkey Burgers
Nutrition Facts:
Makes 8 (5 oz burgers)
Calories: 144
Fat: 1g
Carbs: 3.5g
Protein: 27.6g
Ingredients:
2 packages of ground extra lean turkey breast
4 medium zucchini, grated
1/2 tsp salt
1 tsp garlic powder
2 tsp onion powder
2 tsp dried basil
1 tsp oregano
1 tsp black pepper
Directions:
Set broiler on high, arranging rack so that burgers will be about 2 inches from the heat.
In a large bowl, combine grated zucchini, salt, onion powder, garlic powder, dried basil, oregano, pepper and then turkey.
Mix well and scoop out 4-to-5 oz portions. Mixture will be really moist so for easier clean up, use a foil-lined baking sheet, prepped with non-stick spray.
Place burgers in oven and broil for 7 minutes. Carefully flip each burger and continue to broil for another 7 minutes on the other side. Serve warm.
Note: These are great at meatballs too! Make with spaghetti squash for a low carb meal.
Friday, January 6, 2012
Slightly obsessed with having a six-pack
I think I have at least a dozen blogs about abs, but here are just a few:
Athletic Abs: Start Working baby!
Athletic Abs: Understanding the Abdominals
Athletic Abs: Stop dreaming
Ask the Trainer: Flat Abs
A hard lesson about six-pack abs
I made my 2012 vision board and I think it is slightly focused on getting a 6-pack! And then when I made a mini-vision board to carry in my purse, I noticed that it was all about six-packs!!
Here are some of the things I cut from Oxygen magazines to add to my vision board:
“A six pack is the result of three things: The right cardio training, the correct abdominal training and a good clean diet. Nutrition plays a large role. Your overall body-fat percentage has to be reduced while whittling your middle with an ab routine. No matter how much you train, if your diet isn’t clean then your body won’t be able to shed the water and fat off your abs so you can see a flat, toned tummy. Walk away from the cookie and focus,” says Alicia Marie, fitness model and trainer
The six-pack secret. What keeps our abs buried beneath a layer of fat are empty carbs such as white bread, pasta and rice and of course, baked goods and other sweet treats that combine refined flour and a ton of sugar: two major roadblocks.
“Remind yourself that you are going for your best you. If you want a flatter, tighter, more toned tummy, then work must be put into training – and your diet had to be tight. Follow the rules and everything falls into place,” Alicia Marie says again. LOL, I have an obsession with her and all her fitness tips.
Want abs like these? (with a picture of Alicia Marie showcasing her abs) Eat blueberries. Their naturally occurring antioxidants might help reduce abdominal fat, according to a new study out of Michigan. Make sure to throw in plenty of cardio and some full-body weight training (not just crunches!) to achieve your killer six-pack.
Move to Do: A plank. This is an all-over core strengthener that you can work on gradually (start at 10 seconds, then increase to 1 minute). Fit it in! When you’re waiting for your morning oatmeal to cook, drop to the floor and get it done.
Athletic Abs: Start Working baby!
Athletic Abs: Understanding the Abdominals
Athletic Abs: Stop dreaming
Ask the Trainer: Flat Abs
A hard lesson about six-pack abs
I made my 2012 vision board and I think it is slightly focused on getting a 6-pack! And then when I made a mini-vision board to carry in my purse, I noticed that it was all about six-packs!!
Here are some of the things I cut from Oxygen magazines to add to my vision board:
“A six pack is the result of three things: The right cardio training, the correct abdominal training and a good clean diet. Nutrition plays a large role. Your overall body-fat percentage has to be reduced while whittling your middle with an ab routine. No matter how much you train, if your diet isn’t clean then your body won’t be able to shed the water and fat off your abs so you can see a flat, toned tummy. Walk away from the cookie and focus,” says Alicia Marie, fitness model and trainer
The six-pack secret. What keeps our abs buried beneath a layer of fat are empty carbs such as white bread, pasta and rice and of course, baked goods and other sweet treats that combine refined flour and a ton of sugar: two major roadblocks.
“Remind yourself that you are going for your best you. If you want a flatter, tighter, more toned tummy, then work must be put into training – and your diet had to be tight. Follow the rules and everything falls into place,” Alicia Marie says again. LOL, I have an obsession with her and all her fitness tips.
Want abs like these? (with a picture of Alicia Marie showcasing her abs) Eat blueberries. Their naturally occurring antioxidants might help reduce abdominal fat, according to a new study out of Michigan. Make sure to throw in plenty of cardio and some full-body weight training (not just crunches!) to achieve your killer six-pack.
Move to Do: A plank. This is an all-over core strengthener that you can work on gradually (start at 10 seconds, then increase to 1 minute). Fit it in! When you’re waiting for your morning oatmeal to cook, drop to the floor and get it done.
Thursday, January 5, 2012
P90X Day 5
Today is day 5 of my second try at P90X. The last time I tried it, nearly 2 years ago, I did not manage to get past 30 days before ditching it. And even the 30 days that I did do, I did not give it my all and skipped many workouts.
This time around I will do all 90 days!!
That is the plan. I know I can do it, because I really want to see the awesome results that others have had from doing this workout system 90 days in a row. I’m not saying I will be 100% with it every day, because I know there will be days I can’t get to it. And that’s okay. Either I will sub in another workout or use any skip day as a rest day.
I will also be doing other workouts as well. I take a few Zumba classes at the Y and also, I will start 5K training soon. And just to not get bored, I may do other things. On my good days I like to workout 2 hours a day. On a typical day, I get in 45-60 minutes.
Last night…barely 20 minutes. My Yoga X days will be subbed out with other yoga or pilates routines that I like, and I tried PiYo and I was working up a sweat, but then I just said, I’m done! I was tired and needed to get to bed at a decent time. Hey, sleep is important in a healthy lifestyle!!
So, I will try and post updates frequently, at least 1-2 times a week.
This time around I will do all 90 days!!
That is the plan. I know I can do it, because I really want to see the awesome results that others have had from doing this workout system 90 days in a row. I’m not saying I will be 100% with it every day, because I know there will be days I can’t get to it. And that’s okay. Either I will sub in another workout or use any skip day as a rest day.
I will also be doing other workouts as well. I take a few Zumba classes at the Y and also, I will start 5K training soon. And just to not get bored, I may do other things. On my good days I like to workout 2 hours a day. On a typical day, I get in 45-60 minutes.
Last night…barely 20 minutes. My Yoga X days will be subbed out with other yoga or pilates routines that I like, and I tried PiYo and I was working up a sweat, but then I just said, I’m done! I was tired and needed to get to bed at a decent time. Hey, sleep is important in a healthy lifestyle!!
So, I will try and post updates frequently, at least 1-2 times a week.
Friday, December 2, 2011
Workout Review: Wii Biggest Loser Challenge
I won this game as part of the second place prize with the Just Lose It Challenge.
I really liked it! Of course, there is a lot more to this than what I played last night, so it will be fun uncovering everything. First I did a Fitness test with Bob that lasted 25 minutes. Halfway in, when I forgot it was just a test, I was thinking, really? There were no breaks, you just had to keep up with him. I tried my best, but I think I could have done better. Burned 114 calories in 25 minutes.
It actually said I did pretty good. There are five levels ranging from easy/beginner to Intense. They put me on the one right under Intense, HARD. Okay, I’ll take that! I may go back and do the easier workouts as well. We all have days we want to take it easy.
So then I started an overall body workout, chose Jillian as my trainer and selected a 30 minute workout. That was the longest 30 minute workout ever! Actually in the end, it said 36 minutes, so no wonder it felt so long.
Jillian was the main trainer in the screen, but Bob sure talked a lot off-screen I kept wondering if I picked the right trainer. The options were: Bob, Jillian or both. I either picked both or Bob is just all over this thing. There was a warm-up, and then we went right into it. Some of the moves were: jump rope high-knee, fast skaters, jumping jacks, punch combos, push-ups, so much more.
One complaint: between each set, Jillian just stood there as they got ready for the next move. I recommend continuing to move in place, which I did.
Second Complaint: You go back and forth using the Wii step, having to keep moving it out the way, and bringing it back. A little weird. That and keep moving the remote form right to left hand to right pocket (which, who has pockets on their workout clothes)
I did appreciate that we got water breaks, versus in the test, you just go for 25 minutes.
Overall, I think it was a great workout, and definitely tough for me, a die-hard fitness fanatic. It was even tough, I skipped some moves (burpies, uh no!) For anyone who does not go to a gym regularly, or likes to think of it as a game (you get points) then this is great for you. I burned 205 calories in 36 minutes, so that’s a total of 319 in 60 minutes.
Other things about the game. You do get weigh, enter your height and age and sex. This helps build your workout. You also set weight loss goals and how many weeks you want to workout, and how many days a week. It also asks you to take measurements: neck, chest, waist, hips. I didn’t have a tape measure handy, so I just guessed. I will take those measurements soon and update.
I think it’s only about $20 so a good investment.
I really liked it! Of course, there is a lot more to this than what I played last night, so it will be fun uncovering everything. First I did a Fitness test with Bob that lasted 25 minutes. Halfway in, when I forgot it was just a test, I was thinking, really? There were no breaks, you just had to keep up with him. I tried my best, but I think I could have done better. Burned 114 calories in 25 minutes.
It actually said I did pretty good. There are five levels ranging from easy/beginner to Intense. They put me on the one right under Intense, HARD. Okay, I’ll take that! I may go back and do the easier workouts as well. We all have days we want to take it easy.
So then I started an overall body workout, chose Jillian as my trainer and selected a 30 minute workout. That was the longest 30 minute workout ever! Actually in the end, it said 36 minutes, so no wonder it felt so long.
Jillian was the main trainer in the screen, but Bob sure talked a lot off-screen I kept wondering if I picked the right trainer. The options were: Bob, Jillian or both. I either picked both or Bob is just all over this thing. There was a warm-up, and then we went right into it. Some of the moves were: jump rope high-knee, fast skaters, jumping jacks, punch combos, push-ups, so much more.
One complaint: between each set, Jillian just stood there as they got ready for the next move. I recommend continuing to move in place, which I did.
Second Complaint: You go back and forth using the Wii step, having to keep moving it out the way, and bringing it back. A little weird. That and keep moving the remote form right to left hand to right pocket (which, who has pockets on their workout clothes)
I did appreciate that we got water breaks, versus in the test, you just go for 25 minutes.
Overall, I think it was a great workout, and definitely tough for me, a die-hard fitness fanatic. It was even tough, I skipped some moves (burpies, uh no!) For anyone who does not go to a gym regularly, or likes to think of it as a game (you get points) then this is great for you. I burned 205 calories in 36 minutes, so that’s a total of 319 in 60 minutes.
Other things about the game. You do get weigh, enter your height and age and sex. This helps build your workout. You also set weight loss goals and how many weeks you want to workout, and how many days a week. It also asks you to take measurements: neck, chest, waist, hips. I didn’t have a tape measure handy, so I just guessed. I will take those measurements soon and update.
I think it’s only about $20 so a good investment.
Tuesday, November 22, 2011
Tips to Lose Weight Fast!
Here’s a list of the things that I did faithfully, or tried to do faithfully, to lose weight FAST!! 15% of your body weight in 12 weeks is impressive, but I know I had to do a lot of little “tricks” to get there.
1. WARM WATER WITH LEMON every morning, cleanses the body, detoxifies, and helps reduce water retention
2. GREEN TEA, 3-5 five cups every day
3. 12+ cups of water a day, forget what I said about the 8, 12 or more is the way to go!
4. CALORIE-CYCLING, have higher calorie days in the days that follow your weight in, then slowly trickle down to the low calorie end.
5. SUBSTITUE MEALS, like a bar or shake. I don’t like many shakes personally, but having my Kind Bars in a pinch were the right trick for me. Long as it’s around 300 calories a bar, it’s a meal. I’m not saying do these every day, but for me, they help keep my calorie range in check and help with my portions---you don’t overeat when lunch is a bar.
6. NO SALT! And I am a salt addict, but totally cutting it out (even though the food tasted blah to me) helped prevent extra water retention. Some days I was as low as ZERO sodium (which actually is not a good thing, we need some sodium!)
7. No/Low sugar/carbs. No bread, no added sugar, even tried to stay away from artificial sweeteners. Also, last meal of the day, NO CARBS.
8. Stay clear of BANANAS and GRAPES, yes it’s fruit, but both of these turn into the bad sugar and not good for a speedy weight loss. Okay, once in awhile you can have some, just know that these are forbidden fruits for maximum weight loss.
9. 60+ minutes of CARDIO 6 days a week. Go for 2 hours every other day if you can.
10. LAST CHANCE WORKOUT before weigh-in, that means intensify your workout and go for as long as you can, be that two hours or three.
11. STRENGTH TRAIN 3 times a week. You don’t have to go heavy either, but make sure you hit all muscle groups. The more muscle you build, the more fat you burn!
12. SWEAT it out before a weigh-in either in a sauna or workout in sweats. Reserve this little tip for the last week. I did it for the last two and I think it helped. Or if you are aiming for a specific event, like a photo shoot, or wearing a bikini to the beach, this will let those muscles pop.
13. SLEEP…me talking about this? Yes, sleep helps with weight loss. I saw this tip and tried best to follow it. If I don’t have enough sleep, I won’t have enough energy to fuel my crazy workouts!
14. RESIST ALL CHEATS. Now this may contradict with the next tip, but by no cheats I mean, nibbling French Fries here and there, eating the break room donuts/bagels/pretzels, or whatever else is back there, eating random candy, etc. You get the picture. When I say cheats, I mean those little nibbles that add up.
15. BUT ALSO SCHEDULE IN “TREAT” DAYS. This could be semantics, but what I call a treat is, treating yourself to a meal out, or a slice a pizza, or whatever you crave once in awhile. I would have gone crazy without it.
16. WEIGH-IN EVERY DAY, I know some disagree, but this helps tremendously! I weigh and track it on a chart. I can study the ups and downs and actually anticipate the loss.
17. Schedule official WEIGH-IN days on the best day of the week for you, before any possible cheats or treats. I have found (this is me totally honest) that setting your official weigh-in day can affect your success. I prefer later days of the week, Friday or Saturday, but in all honesty, when I started this 12 week challenge, Monday weigh-ins kept me in check over the weekends. I couldn’t go out and eat Chinese on Saturday and then weigh-in on Monday! Which is why I gradually moved it to Thursday…but that just began a vicious cycle of bad weekend, and 3 days to get it off. NO! I was kinda sabotaging myself. (Still won’t make Monday my official weigh-in, but I know I had better success with it)
18. Give yourself a TIMEFRAME for losing FAST, no more than 12 weeks and have a good concrete goal. Some of these tips you just can’t maintain for that long, for me it’s the no salt. I’ve finally added it back and all my food is tasty again.
19. Find SUPPORT that cheers you on with forums like Spark, Weight Watchers or so many others!
I'm sure there is something I am missing, but this is the bulk of it. NOW LET'S BURN SOME FAT!!
1. WARM WATER WITH LEMON every morning, cleanses the body, detoxifies, and helps reduce water retention
2. GREEN TEA, 3-5 five cups every day
3. 12+ cups of water a day, forget what I said about the 8, 12 or more is the way to go!
4. CALORIE-CYCLING, have higher calorie days in the days that follow your weight in, then slowly trickle down to the low calorie end.
5. SUBSTITUE MEALS, like a bar or shake. I don’t like many shakes personally, but having my Kind Bars in a pinch were the right trick for me. Long as it’s around 300 calories a bar, it’s a meal. I’m not saying do these every day, but for me, they help keep my calorie range in check and help with my portions---you don’t overeat when lunch is a bar.
6. NO SALT! And I am a salt addict, but totally cutting it out (even though the food tasted blah to me) helped prevent extra water retention. Some days I was as low as ZERO sodium (which actually is not a good thing, we need some sodium!)
7. No/Low sugar/carbs. No bread, no added sugar, even tried to stay away from artificial sweeteners. Also, last meal of the day, NO CARBS.
8. Stay clear of BANANAS and GRAPES, yes it’s fruit, but both of these turn into the bad sugar and not good for a speedy weight loss. Okay, once in awhile you can have some, just know that these are forbidden fruits for maximum weight loss.
9. 60+ minutes of CARDIO 6 days a week. Go for 2 hours every other day if you can.
10. LAST CHANCE WORKOUT before weigh-in, that means intensify your workout and go for as long as you can, be that two hours or three.
11. STRENGTH TRAIN 3 times a week. You don’t have to go heavy either, but make sure you hit all muscle groups. The more muscle you build, the more fat you burn!
12. SWEAT it out before a weigh-in either in a sauna or workout in sweats. Reserve this little tip for the last week. I did it for the last two and I think it helped. Or if you are aiming for a specific event, like a photo shoot, or wearing a bikini to the beach, this will let those muscles pop.
13. SLEEP…me talking about this? Yes, sleep helps with weight loss. I saw this tip and tried best to follow it. If I don’t have enough sleep, I won’t have enough energy to fuel my crazy workouts!
14. RESIST ALL CHEATS. Now this may contradict with the next tip, but by no cheats I mean, nibbling French Fries here and there, eating the break room donuts/bagels/pretzels, or whatever else is back there, eating random candy, etc. You get the picture. When I say cheats, I mean those little nibbles that add up.
15. BUT ALSO SCHEDULE IN “TREAT” DAYS. This could be semantics, but what I call a treat is, treating yourself to a meal out, or a slice a pizza, or whatever you crave once in awhile. I would have gone crazy without it.
16. WEIGH-IN EVERY DAY, I know some disagree, but this helps tremendously! I weigh and track it on a chart. I can study the ups and downs and actually anticipate the loss.
17. Schedule official WEIGH-IN days on the best day of the week for you, before any possible cheats or treats. I have found (this is me totally honest) that setting your official weigh-in day can affect your success. I prefer later days of the week, Friday or Saturday, but in all honesty, when I started this 12 week challenge, Monday weigh-ins kept me in check over the weekends. I couldn’t go out and eat Chinese on Saturday and then weigh-in on Monday! Which is why I gradually moved it to Thursday…but that just began a vicious cycle of bad weekend, and 3 days to get it off. NO! I was kinda sabotaging myself. (Still won’t make Monday my official weigh-in, but I know I had better success with it)
18. Give yourself a TIMEFRAME for losing FAST, no more than 12 weeks and have a good concrete goal. Some of these tips you just can’t maintain for that long, for me it’s the no salt. I’ve finally added it back and all my food is tasty again.
19. Find SUPPORT that cheers you on with forums like Spark, Weight Watchers or so many others!
I'm sure there is something I am missing, but this is the bulk of it. NOW LET'S BURN SOME FAT!!
Tuesday, November 1, 2011
Just Lose It Challenge: When is this over?
The standings now with 2 weigh-ins left.
1. Chris R 15.483%
2. ME 12.025%
3. Ida B 11.429%
I'm super nervous. I'm trying for an awesome weigh-in tomorrow, but giving in to little nibbles of food, sabotaging myself. So proud of my success so far, but I can't wait till this is over.
No, I'm not going to pig out and gain it all back, but I won't have to try so hard to lose FAST and I can get back to some kind of normal eating. My workouts may not change though.
Just 2 more weeks!
1. Chris R 15.483%
2. ME 12.025%
3. Ida B 11.429%
I'm super nervous. I'm trying for an awesome weigh-in tomorrow, but giving in to little nibbles of food, sabotaging myself. So proud of my success so far, but I can't wait till this is over.
No, I'm not going to pig out and gain it all back, but I won't have to try so hard to lose FAST and I can get back to some kind of normal eating. My workouts may not change though.
Just 2 more weeks!
Wednesday, October 26, 2011
Just Lose It Challenge: Do you need a size goal?
#2 is still not a winner. So I need to go really hard for the last 3 weigh-ins. Here are the results:
1. Chris R. 13.953%
2. Me 12.025%
3. Tonya 9.422
Three more weigh-ins and I am really nervous. It gets harder to lose the last 10 pounds, so I have decided to go high raw AND kick up my workouts a notch. 2-3 hours, high intensity workouts. I want sweat on the floor! I am trying my darnest to get in a morning workout for the calorie burn power of it, but ummm….still a work in progress.
I have my eye on winning this and becoming the first woman to do so! Yes, I feel like a contestant on the Biggest Loser, but that makes it exciting. The prize is nice too, but I am loving feeling healthy and strong again. And wearing cute clothes!!
Over the weekend I went shopping in my closet. You know, where you have your smaller sized clothes you have not worn in awhile but now you can fit and look smoking hot!! I know I am not the only one with a large size range in their closet. Mine starts as small as 3-4 and all the way up to 12 on a bad day. Well, not many 12s, I gave them all away when I lost the weight the first time. But I had maybe 2-3 things I could not part with (and my sister thinks I should save since I yo-yo between sizes so much). Right now I would say I am comfortable in 6-8.
Yesterday I had on size 6 jeans and the fit fine, except the push up my muffin top. Today I have on 8s and they are falling off! So I’m going to say I’m officially back to my 6s, which I am very comfortable in, and if I can stay a size 6 forever, I’d be happy! But I have more weight to lose, and so I will probably be a 4 again. Don’t want to go any smaller than that (well, not really, but for Camp Do More next year, I would love to be a 2…just to meet Chalene and look my absolute best)
Not really thinking about a “size” per se, or even a weight goal, but I want to be toned and sleek, with rocking abs and chiseled arms. To do that, I need to drop my body fat really low, so I will be working on that next year. Weight lifting will be my obsession.
No matter what the size on that tag says, I say be healthy!
1. Chris R. 13.953%
2. Me 12.025%
3. Tonya 9.422
Three more weigh-ins and I am really nervous. It gets harder to lose the last 10 pounds, so I have decided to go high raw AND kick up my workouts a notch. 2-3 hours, high intensity workouts. I want sweat on the floor! I am trying my darnest to get in a morning workout for the calorie burn power of it, but ummm….still a work in progress.
I have my eye on winning this and becoming the first woman to do so! Yes, I feel like a contestant on the Biggest Loser, but that makes it exciting. The prize is nice too, but I am loving feeling healthy and strong again. And wearing cute clothes!!
Over the weekend I went shopping in my closet. You know, where you have your smaller sized clothes you have not worn in awhile but now you can fit and look smoking hot!! I know I am not the only one with a large size range in their closet. Mine starts as small as 3-4 and all the way up to 12 on a bad day. Well, not many 12s, I gave them all away when I lost the weight the first time. But I had maybe 2-3 things I could not part with (and my sister thinks I should save since I yo-yo between sizes so much). Right now I would say I am comfortable in 6-8.
Yesterday I had on size 6 jeans and the fit fine, except the push up my muffin top. Today I have on 8s and they are falling off! So I’m going to say I’m officially back to my 6s, which I am very comfortable in, and if I can stay a size 6 forever, I’d be happy! But I have more weight to lose, and so I will probably be a 4 again. Don’t want to go any smaller than that (well, not really, but for Camp Do More next year, I would love to be a 2…just to meet Chalene and look my absolute best)
Not really thinking about a “size” per se, or even a weight goal, but I want to be toned and sleek, with rocking abs and chiseled arms. To do that, I need to drop my body fat really low, so I will be working on that next year. Weight lifting will be my obsession.
No matter what the size on that tag says, I say be healthy!
Friday, October 7, 2011
Just Lose It Challenge: 4 Big Tips
Someone asked me how am I staying in the Top 10 of the Just Lose It Challenge. It’s not easy, it’s not easy at all. Here are my four pointers.
1. Having a one track mind! Staying in the top 10! If I nibble on a cookie, an extra serving or go out to the Chinese buffet that I love, I know I may not be in the Top 10.
2 CLEAN FOODS! I know you have heard this before, but processed food is really garbage. I have all but eliminated it. Even when I eat a cheat meal, it’s clean foods! Nothing from a box bag, or can. My cabinets are pretty much bare these days.
3. Water, water, water! Lots of it. Half my body weight and more most days. I average 12-14 cups a day, but on days I’ve overdone the salt, 16.
4. I don’t exercise for the faint of heart. Meaning, 30 minutes a day is NOT enough. TWO hours at the gym most days, or I split it with an hour at the gym an hour at home. And not simple walking either! I’m in the front of my Zumba class with as much energy as the Instructor. I lift weights 2-3 times a week. I RUN on the treadmill. At home I do high intensity workouts like P90X Kenpo X or Turbo Kick. If 2 hours is too much, whatever you do, don’t halfway do it! You can rest when your workout is done.
But whatever you do, KEEP DOING IT!!
1. Having a one track mind! Staying in the top 10! If I nibble on a cookie, an extra serving or go out to the Chinese buffet that I love, I know I may not be in the Top 10.
2 CLEAN FOODS! I know you have heard this before, but processed food is really garbage. I have all but eliminated it. Even when I eat a cheat meal, it’s clean foods! Nothing from a box bag, or can. My cabinets are pretty much bare these days.
3. Water, water, water! Lots of it. Half my body weight and more most days. I average 12-14 cups a day, but on days I’ve overdone the salt, 16.
4. I don’t exercise for the faint of heart. Meaning, 30 minutes a day is NOT enough. TWO hours at the gym most days, or I split it with an hour at the gym an hour at home. And not simple walking either! I’m in the front of my Zumba class with as much energy as the Instructor. I lift weights 2-3 times a week. I RUN on the treadmill. At home I do high intensity workouts like P90X Kenpo X or Turbo Kick. If 2 hours is too much, whatever you do, don’t halfway do it! You can rest when your workout is done.
But whatever you do, KEEP DOING IT!!
Thursday, September 29, 2011
Just Lose It Challenge: Add more vegetables to your day
1. Discover fast ways to cook. Cook fresh or frozen vegetables in the microwave for a quick-and-easy dish to add to any meal. Steam green beans, carrots, or broccoli in a bowl with a small amount of water in the microwave for a quick side dish.
2. Be ahead of the game. Cut up a batch if bell peppers, carrots, or broccoli. Pre-package them to use when the time is limited. You can enjoy them on a salad, with hummus, or in a veggie wrap.
3. Choose vegetables rich in color. Brighten your plate with vegetables that are red, orange and dark green. They are full of vitamins and minerals. Try acorn squash, cherry tomatoes, sweet potatoes, or collard greens. They not only taste great but are also good for you, too.
4. Check the freezer aisle. Frozen vegetables are quick and easy to use and are just as nutritious as fresh veggies. Try adding frozen peas, corn, green beans, spinach, or sugar snap peas to some of your favorite dishes or eat as a side dish.
5. Stock up on veggies. Canned vegetables are a great addition to any meal, so keep in hand canned tomatoes, kidney beans, garbanzo beans, mushrooms, and beets. Select those labeled as “reduced sodium,” “low sodium,” or “no salt added.”
6. Make your garden salad glow with color. Brighten your salad by using colorful vegetables such as kidney beans, sliced red bell peppers, shredded radishes. Chopped re cabbage, or watercress. Your salad will not only look good but taste good too.
7. Sip on some vegetable soup. Heat it and eat it. Try tomato, butternut squash, or garden vegetable soup. Look for reduced- or low-sodium soups.
8. While you’re out. If dinner is away from home, no need to worry. When ordering, ask for an extra side of vegetables or a side salad instead of your typical fried side dish.
9. Savor the flavor of seasonal vegetables. Buy vegetables that are in season for maximum flavor at a lower cost. Check your local supermarket specials for the best in-season buys. Or visit your local farmer’s market.
10. Try something new. You never know what you may like. Choose a new vegetable-add it to your recipe or look up how to fix it online.
2. Be ahead of the game. Cut up a batch if bell peppers, carrots, or broccoli. Pre-package them to use when the time is limited. You can enjoy them on a salad, with hummus, or in a veggie wrap.
3. Choose vegetables rich in color. Brighten your plate with vegetables that are red, orange and dark green. They are full of vitamins and minerals. Try acorn squash, cherry tomatoes, sweet potatoes, or collard greens. They not only taste great but are also good for you, too.
4. Check the freezer aisle. Frozen vegetables are quick and easy to use and are just as nutritious as fresh veggies. Try adding frozen peas, corn, green beans, spinach, or sugar snap peas to some of your favorite dishes or eat as a side dish.
5. Stock up on veggies. Canned vegetables are a great addition to any meal, so keep in hand canned tomatoes, kidney beans, garbanzo beans, mushrooms, and beets. Select those labeled as “reduced sodium,” “low sodium,” or “no salt added.”
6. Make your garden salad glow with color. Brighten your salad by using colorful vegetables such as kidney beans, sliced red bell peppers, shredded radishes. Chopped re cabbage, or watercress. Your salad will not only look good but taste good too.
7. Sip on some vegetable soup. Heat it and eat it. Try tomato, butternut squash, or garden vegetable soup. Look for reduced- or low-sodium soups.
8. While you’re out. If dinner is away from home, no need to worry. When ordering, ask for an extra side of vegetables or a side salad instead of your typical fried side dish.
9. Savor the flavor of seasonal vegetables. Buy vegetables that are in season for maximum flavor at a lower cost. Check your local supermarket specials for the best in-season buys. Or visit your local farmer’s market.
10. Try something new. You never know what you may like. Choose a new vegetable-add it to your recipe or look up how to fix it online.
Tuesday, September 27, 2011
Just Lose It Challenge: Still Holding Strong
My standing as of last week’s weigh-in is me still holding strong in THIRD place!
That’s awesome when you look at about 400 that signed up (though I am sure many have dropped out). What’s really great is I don’t have as much to lose, but I am pushing very, very hard to lose what I can each week and stay in contention. It’s getting harder and harder!
I had sushi and Tempura last Monday! I had a foot-long sub another day. It didn’t seem to mess up this week’s weigh-in, but could I have done better?
There’s always that question, and I say YES! No one is, nor should be perfect at this healthy lifestyle. You stumble along the way. You take a nibble here or there of the forbidden food, you skip a workout (never me, just saying), or you know you did not push yourself to really do more, you just went through the motion. I always think, if I am going to workout, I better sweat buckets and burn like 1,000 calories each time. You can do the same workout and burn 500, but if I know how to amp it up and burn more, then I’m going for it.
But the workouts are never my stumbling point….it’s the eating. I like food. I like a LOT of food!! I like good tasty food. But for this challenge, I am trying to stay as strict as I possibly can. To lose the most weight in 12 weeks and to WIN, you gotta do what you gotta do. So that said….no, my eating is far from perfect. I could do way better and my results would be even better.
Each week I try and do better. I’ve been doing just enough to keep me in top 10, but now I need to gun for the #1 spot!
That’s awesome when you look at about 400 that signed up (though I am sure many have dropped out). What’s really great is I don’t have as much to lose, but I am pushing very, very hard to lose what I can each week and stay in contention. It’s getting harder and harder!
I had sushi and Tempura last Monday! I had a foot-long sub another day. It didn’t seem to mess up this week’s weigh-in, but could I have done better?
There’s always that question, and I say YES! No one is, nor should be perfect at this healthy lifestyle. You stumble along the way. You take a nibble here or there of the forbidden food, you skip a workout (never me, just saying), or you know you did not push yourself to really do more, you just went through the motion. I always think, if I am going to workout, I better sweat buckets and burn like 1,000 calories each time. You can do the same workout and burn 500, but if I know how to amp it up and burn more, then I’m going for it.
But the workouts are never my stumbling point….it’s the eating. I like food. I like a LOT of food!! I like good tasty food. But for this challenge, I am trying to stay as strict as I possibly can. To lose the most weight in 12 weeks and to WIN, you gotta do what you gotta do. So that said….no, my eating is far from perfect. I could do way better and my results would be even better.
Each week I try and do better. I’ve been doing just enough to keep me in top 10, but now I need to gun for the #1 spot!
Monday, September 19, 2011
Just Lose It Challenge: What Does It Take To Be #1
So results are in! After 3 weeks, I am number THREE out of 400 in the Just Lose It weight-loss challenge. I say that is a pretty big deal.
I keep hearing my fave Nelly Song in my head “#1.”
“What does it take to be #1
‘Cuz 2 is not a winner
And 3 nobody remembers.”
RIGHT! Sooooo, I have to really, really buckle down! So the audacity of those at work bringing in a cake for my birthday that I won’t enjoy. Little cheats, little bites, add up to BAD numbers. Staying focus is the name of the game.
I do have a cheat planned for tonight, at a sushi restaurant only because I have been wanting to go since like forever and my Groupon expires soon. My birthday was last Thursday, yet I waited to treat myself till after my Monday morning weigh-in. This gives me all week to burn that off. Plus, I was told by the trainer who weighs me in, it’s time to step it up and switch things up. More inclines/sprints on the treadmill, using the elliptical (I haven’t really used this the last few weeks), and simply doing MORE!
I mean, I do a LOT now, but I have to go all out now. I just ran my second 5K but that’s flippin not enough! I scheduled another in two weeks. I am increasing my weight training. The trainer said go lighter and do more reps. I will be running more! I still have yet to run a 5K without stopping to walk.
My eating, is darn near perfect so I can’t change much with that.
So beyond everything else I do, it’s who else is doing better than me. Maybe they are going hard like me. On the Biggest Loser, you see it all the time, somebody just sneaks up behind you and wins it all. So I actually don’t want to stay #3 the distance, I want it to fluctuate and then really kill it at the end so they don’t see me coming.
I’ll try and post more tips later this week.
I keep hearing my fave Nelly Song in my head “#1.”
“What does it take to be #1
‘Cuz 2 is not a winner
And 3 nobody remembers.”
RIGHT! Sooooo, I have to really, really buckle down! So the audacity of those at work bringing in a cake for my birthday that I won’t enjoy. Little cheats, little bites, add up to BAD numbers. Staying focus is the name of the game.
I do have a cheat planned for tonight, at a sushi restaurant only because I have been wanting to go since like forever and my Groupon expires soon. My birthday was last Thursday, yet I waited to treat myself till after my Monday morning weigh-in. This gives me all week to burn that off. Plus, I was told by the trainer who weighs me in, it’s time to step it up and switch things up. More inclines/sprints on the treadmill, using the elliptical (I haven’t really used this the last few weeks), and simply doing MORE!
I mean, I do a LOT now, but I have to go all out now. I just ran my second 5K but that’s flippin not enough! I scheduled another in two weeks. I am increasing my weight training. The trainer said go lighter and do more reps. I will be running more! I still have yet to run a 5K without stopping to walk.
My eating, is darn near perfect so I can’t change much with that.
So beyond everything else I do, it’s who else is doing better than me. Maybe they are going hard like me. On the Biggest Loser, you see it all the time, somebody just sneaks up behind you and wins it all. So I actually don’t want to stay #3 the distance, I want it to fluctuate and then really kill it at the end so they don’t see me coming.
I’ll try and post more tips later this week.
Monday, September 12, 2011
Just Lose It: Weight Loss Tips
• Eat at least three times a day
• Pay attention to your body. When you feel like you have had enough to eat, stop. Quit before you feel full, stuffed, or sick from eating. You can have more if you really are hungry.
• If you still feel hungry are unsatisfied after a meal or a snack, wait at least 10 minutes before you have more food. Often, the cravings will go away.
• Drink plenty of calorie-free drinks (water, tea, coffee). You may be thirsty, not hungry.
• Pick lean meats, low-fat or nonfat cheese and skim (nonfat) or 1% milk instead of higher-fat/higher-calorie choices.
• Get plenty of fiber. Vegetables, fruits and whole grains are good sources. Have a high-fiber cereal every day.
• Cut back on sugar. For example, drink less fruit juice and soda.
• Limit the amount of alcohol (beer, wine, and liquor) you drink.
• Keep all the food in the kitchen. Eat only in a chosen place, such as the table. Don’t eat in the car or the bedroom or in front of the TV.
• Pay attention to your body. When you feel like you have had enough to eat, stop. Quit before you feel full, stuffed, or sick from eating. You can have more if you really are hungry.
• If you still feel hungry are unsatisfied after a meal or a snack, wait at least 10 minutes before you have more food. Often, the cravings will go away.
• Drink plenty of calorie-free drinks (water, tea, coffee). You may be thirsty, not hungry.
• Pick lean meats, low-fat or nonfat cheese and skim (nonfat) or 1% milk instead of higher-fat/higher-calorie choices.
• Get plenty of fiber. Vegetables, fruits and whole grains are good sources. Have a high-fiber cereal every day.
• Cut back on sugar. For example, drink less fruit juice and soda.
• Limit the amount of alcohol (beer, wine, and liquor) you drink.
• Keep all the food in the kitchen. Eat only in a chosen place, such as the table. Don’t eat in the car or the bedroom or in front of the TV.
Tuesday, September 6, 2011
Just Lose It Challenge: How am I doing so far?
Well, the results were posted today for the first weigh-in (after initial week).
1. Chris R. 5.569%
2. Krisi S. 5.213%
3. Teresa Y 4.554%
4. Donovan L. 4.032%
5. KIMBERLY W 3.797%
That's me by the way, Kimberly W, in bold all caps, in case you couldn't tell! I am in 5th place out of 400 participating! Well, 400 is the number that the Challenge had room for...and I am sure many have dropped out or will soon.
So little, bitty me pulled a big enough number to land in top 5. Yes, I was very excited to see this. It made today's weigh-in feel better. No loss (although it should have been half a pound, their scale is screwy). I may drop out of top 10 (they only post top 10) but trust me I will earn my way back in top 10 in the next couple of weeks.
I need to eat better. And when I say better, I mean MORE FOOD! I don't eat enough and that is jacking up my metabolism. Everything I have been eating is good, clean foods, but I am under my calories range nearly every day. Either I am too full to eat more, or half eat some of the food. This week goal is to eat in my range.
As far as the exercises goes, I don't know if it can get any better. Last night I KILLED 45 minutes of Turbo Jam Cardio Party workout, with weighted gloves on mind you, and then followed that with 30 minutes of Hip Hop Hustle. Tonight I hit the Y for a little elliptical followed by an hour long Kettlebells class. My home workout will be Turbo Kick, because that burns like crazy calories.
1. Chris R. 5.569%
2. Krisi S. 5.213%
3. Teresa Y 4.554%
4. Donovan L. 4.032%
5. KIMBERLY W 3.797%
That's me by the way, Kimberly W, in bold all caps, in case you couldn't tell! I am in 5th place out of 400 participating! Well, 400 is the number that the Challenge had room for...and I am sure many have dropped out or will soon.
So little, bitty me pulled a big enough number to land in top 5. Yes, I was very excited to see this. It made today's weigh-in feel better. No loss (although it should have been half a pound, their scale is screwy). I may drop out of top 10 (they only post top 10) but trust me I will earn my way back in top 10 in the next couple of weeks.
I need to eat better. And when I say better, I mean MORE FOOD! I don't eat enough and that is jacking up my metabolism. Everything I have been eating is good, clean foods, but I am under my calories range nearly every day. Either I am too full to eat more, or half eat some of the food. This week goal is to eat in my range.
As far as the exercises goes, I don't know if it can get any better. Last night I KILLED 45 minutes of Turbo Jam Cardio Party workout, with weighted gloves on mind you, and then followed that with 30 minutes of Hip Hop Hustle. Tonight I hit the Y for a little elliptical followed by an hour long Kettlebells class. My home workout will be Turbo Kick, because that burns like crazy calories.
Tuesday, August 30, 2011
Just Lose It Challenge: I want to live to be 100
I always say, “I want to live to be 100!” But what was I really doing to ensure that?
After attending the kickoff meeting for the Just Lose It Challenge, the speaker spoke about a study they did on centarians (people who live past 100) and my ears perked up. I think I started to cry at one point because in the past I was not taking it serious. I do want to love a long, healthy life…but I know I wasn’t treating my body like I wanted to.
Here are the top five things that’s centarians have in common:
1. Have strong social groups (positive)-Having a network of friends feeding you POSITIVE energy will prolong your life! Yes, simple, huh. Get rid of negative friends. Laugh EVERY day. This helps you to stay on track and focused.
2. Gardens-They all had their own garden. If you can’t have your own garden, shop at the Farmer’s market often. Fruits and veggies in their natural state (raw) is the best for you.
3. Smarts-They continues developing their minds, always learning new things. Keep your brain active!
4. Active-They did something active every day! And when you’re doing your activity, LOVE IT, don’t make it out of a choir.
5. Small portions or non-processed foods-Eat till you are half full! Pick foods that have not been processed. Nothing from a box, can, bag or frozen or additives added to it.
These five steps look pretty darn easy to me! So I will do my best to live my life according to these five rules, not just for weight loss, but just to have the healthiest body for the longest time.
Week 1 Just Lose it Results: 4 pounds down!
After attending the kickoff meeting for the Just Lose It Challenge, the speaker spoke about a study they did on centarians (people who live past 100) and my ears perked up. I think I started to cry at one point because in the past I was not taking it serious. I do want to love a long, healthy life…but I know I wasn’t treating my body like I wanted to.
Here are the top five things that’s centarians have in common:
1. Have strong social groups (positive)-Having a network of friends feeding you POSITIVE energy will prolong your life! Yes, simple, huh. Get rid of negative friends. Laugh EVERY day. This helps you to stay on track and focused.
2. Gardens-They all had their own garden. If you can’t have your own garden, shop at the Farmer’s market often. Fruits and veggies in their natural state (raw) is the best for you.
3. Smarts-They continues developing their minds, always learning new things. Keep your brain active!
4. Active-They did something active every day! And when you’re doing your activity, LOVE IT, don’t make it out of a choir.
5. Small portions or non-processed foods-Eat till you are half full! Pick foods that have not been processed. Nothing from a box, can, bag or frozen or additives added to it.
These five steps look pretty darn easy to me! So I will do my best to live my life according to these five rules, not just for weight loss, but just to have the healthiest body for the longest time.
Week 1 Just Lose it Results: 4 pounds down!
Tuesday, August 23, 2011
Just Lose It Challenge: Go all in!
I will start a 12 week challenge starting tomorrow. I am going all in! The last few weeks I have been lax with my healthy lifestyle. Been eating frozen entrees, eating way too many not so good for me protein bars, snacking on pretzels a few of my kids tata tots and fries here and there….yes, you get the picture.
Although my workouts are always full out, my eating needs a lot of help. A LOT! I don’t have a whole lot to lose, but what I do have to lose is even harder to get off than someone who has to lose 100 pounds. The only way I know I can be successful is to eat totally clean, totally unprocessed foods.
I will drink 12+ cups of water a day. Twelve is my magic number. Anything less than that I am dehydrated. Most days I try and aim for 16, but on average 14 most days. I will *try* and stick to plain water, but I am addicted to Crystal Light and will add that to maybe half of it. Also, my first cup of the day will be warm water with juice of about one lemon in it. This is MAGIC to the body! Trust me, you have to make this a daily habit.
NO ADDED SALT! Very, very, very hard for me! I am a salt addict, forget the sugar, I’ll pick salt over it anyway. By eating more unprocessed foods, that will eliminate added salt to foods. When I cook my veggies…no added salt. When I eat my chicken, fish, even eggs….no salt. No boxed foods, no foods from a bag, no frozen entrees, all loaded with salt.
No sugar! I don’t add much sugar to things, but I will be cutting out any kinds of breads, cereal, sweet treats, cookies and candy. Which brings me to….
LIMITED CARBS! Cutting out all the bad culprit carbs, but keeping the good ones. Jeannette Jenkins thinks oatmeal should be the only carb for the day. Well, I’ll try and add that and a bit of quinoa and maybe Ezekiel bread. Everything else, I’m cutting completely out, at least for the next 12 weeks.
No cheese. Bad for my belly because I am lactose intolerant, plus, I like all the fatty cheeses! And I always overeat it! Two, it bloats you like crazy anyway.
I think doing all these things will help get me back to my goal weight in the quickest amount of time.
Although my workouts are always full out, my eating needs a lot of help. A LOT! I don’t have a whole lot to lose, but what I do have to lose is even harder to get off than someone who has to lose 100 pounds. The only way I know I can be successful is to eat totally clean, totally unprocessed foods.
I will drink 12+ cups of water a day. Twelve is my magic number. Anything less than that I am dehydrated. Most days I try and aim for 16, but on average 14 most days. I will *try* and stick to plain water, but I am addicted to Crystal Light and will add that to maybe half of it. Also, my first cup of the day will be warm water with juice of about one lemon in it. This is MAGIC to the body! Trust me, you have to make this a daily habit.
NO ADDED SALT! Very, very, very hard for me! I am a salt addict, forget the sugar, I’ll pick salt over it anyway. By eating more unprocessed foods, that will eliminate added salt to foods. When I cook my veggies…no added salt. When I eat my chicken, fish, even eggs….no salt. No boxed foods, no foods from a bag, no frozen entrees, all loaded with salt.
No sugar! I don’t add much sugar to things, but I will be cutting out any kinds of breads, cereal, sweet treats, cookies and candy. Which brings me to….
LIMITED CARBS! Cutting out all the bad culprit carbs, but keeping the good ones. Jeannette Jenkins thinks oatmeal should be the only carb for the day. Well, I’ll try and add that and a bit of quinoa and maybe Ezekiel bread. Everything else, I’m cutting completely out, at least for the next 12 weeks.
No cheese. Bad for my belly because I am lactose intolerant, plus, I like all the fatty cheeses! And I always overeat it! Two, it bloats you like crazy anyway.
I think doing all these things will help get me back to my goal weight in the quickest amount of time.
Tuesday, February 15, 2011
100-Day Exercise Challenge Day 46: Just like riding a bike
A stationary bike that is!I needed a quick workout while I gave in to my guilty pleasure TV show Hellcats ("Hell, to the yeah!"). I usually try and ride the full hour, but I did 30 minutes to fulfill my commitment and did other things while watching. I had a busy night and I still wanted (want) to get to bed at a decent hour.
The bike was fine and I did some intervals to really burn. I still WANTED to do more of a workout, but I understand I cannot push myself like I did last week and risk that horrible ankle/foot pain again, or burnout and not workout for 2 days straight.
The ankle is 100% better, and I have not felt any pain this week. I think those 2 days of doing nothing helped, and even though I felt lazy, I feel better now than I would have if I pushed myself to workout.
Listen to your body!! Long as you are eating good clean foods which I really wasn't) missing a day or two of workout won't hurt too bad. (Now I just have to get the eating better part down!)
Monday, January 17, 2011
Healthy Recipe: Kale Chips
Raw BBQ Kale ChipsIngredients:
1 big bunch of kale
1/4 cup tahini
1/4 cup nutritional yeast
2 tablespoons apple cider vinegar
2 tablespoons tamari
liquid smoke (to taste)
Instructions:
Tear kale into bite-sized pieces in a large bowl. In a blender, combine remaining ingredients until smooth. Add the mixture to the kale, and massage with hands until kale is well-coated with the seasoning. Spread kale on lined dehydrator trays, and dehydrate at 115 F for 6-8 hours, or until crisp. This a great snack to dry overnight. If you don’t have a dehydrator, you can also pop them in the oven at the lowest temperature, leaving the door open a crack until they’re done.
Thursday, December 16, 2010
Athletic Abs: Understanding the abdominals
We must do focused core work, not a million crunches. The abs are the showcase muscles of your body. Because they reside in the center of your body, the abs are the first place that draws attention when you wear a bikini, midriff shirt, crop tanks, fitted tees and similar garments that are designed to flaunt this sensual area. For many women, however, a flat, toned stomach is elusive due to genetic factors.
What? Did I just say that? Genetics are in play when it comes to our abs?
Afraid so. Despite that, targeted bodysculpting can help you develop a great set of abs. Once you strip away abdominal fat (with eating properly and cardio) it is rather easy to bring out the detail in this region. With a dedicated routine, your midsection will readily take shape, achieving a toned, washboard appearance.
The abdominals are one long sheath of muscle that runs from just below your breastbone (sternum) all the way down to your pelvis. Thus, you CANNOT separate the upper and lower abs or train one part without effecting the entire muscle. You can, however, apply more stress to the upper or lower abs by lifting from either the chest or the pelvis, respectively. Moreover, the sides of the midsection (obliques) are involved in various bending and twisting movements. Consequently, abdominal exercises are classified by weather they emphasize the upper or lower abdominal regions or the obliques.
Group 1 - crunches and similar variations. These movements put maximal stress on the upper portion of the abs. When executing crunches, you must concentrate on pulling your chest down toward your hips. Your lower back should never move. If it does, you activate your hip flexor muscles at the expense of your abdominals.
Group 2 - leg raises, reverse crunches and similar variations. These movements focus more on the lower portion of the abs. Lower abdominals are one of the most troublesome muscle groups for women to develop. Because of their anatomical position, they have limited range of motion, making if difficult to achieve muscular contraction. To work lower abs most effectively, it is imperative that you concentrate on raising your pelvis toward your chest, not simply raising and lowering your legs. This minimizes hip flexor involvement and therefore maximizes stress to the lower ab region.
Group 3 - side bends, trunk twists, and similar variations. These movements target the internal and external obliques, the muscles that run along either side of your waist. When properly developed, the obliques provide the finishing touches to your midsection, giving your body a polished look.
Whew! I know this is a lot of information, but stay with me for part 3 as we get ready to learn what exercises work the best for the core.
Subscribe to:
Posts (Atom)