Don't forget to exercise
Just 30 minutes makes all of the difference!
Wednesday, May 28, 2008
Our last meeting
WELL, our last meeting was only attended by a few- but we got a LOT out of it. We missed those of you who were unable to make it. We weighed in and CONGRATULATIONS to AMY & CARRIEBETH for losing the most weight last week. They each lost 4.5 pounds! AWESOME! Also, kudos to BETH for losing 2.5 pounds! All of that hard work is really paying off for you ladies! Everyone who was there lost at least .5 pounds. Keep up the hard work and we will continue to see amazing results! We decided as a group that we would like to use part of our meeting time to experiment with new workouts- like hula, salsa, pilates, bellydancing, etc. We will do short 10 minute exercises- just to see if it is something you would like to continue. As always, I am open to suggestions for things to do in our group meetings. I truly enjoyed our discussion time- we were able to really help one another. Try to make it to all of the meetings if possible, b/c they really will help you continue on a path to a healthier happier you.
Sunday, May 18, 2008
Losing Weight
This is another wonderful article I found by Joy Bauer, M.S., R.D., C.D.N.
If we couple these things with exercise and watching our caloric intake- we will definitely see success!
Lose 10 Pounds in Six Weeks
Posted Wed, Apr 09, 2008, 5:05 am PDT
Here are five simple food swaps that can help you lose more than 10 pounds in the next six weeks.
1. Stick to one serving of cereal. For most people, a typical pour of breakfast cereal is equal to two servings. If you're trying to lose weight, trim calories by accurately measuring one serving into your bowl (usually that means ¾ - 1 cup, however, cereal serving sizes vary so you must regularly check the package labeling on your favorite brands and varieties).
For those who eat a daily bowl of breakfast cereal, follow my lead, and you'll save about 150 calories by cutting back on cereal and at least 50 calories in extra milk every morning. That's 8,400 calories saved and 2.5 pounds lost at the end of six weeks!
2. Skip your late night snack. We all feel the need to munch in the evening, and although a p.m. snack can be perfectly appropriate (diet-friendly p.m. snacks should not exceed 150 calories), for many people, the evening tends to be the time of day we blow it on calorie overload - comfort food central; ice cream, cookies, potato chips, popcorn and more!
On average, people gobble down way more than 250 calories after 8 p.m. Exercise some willpower and skip your nighttime snack altogether. Sip an herbal tea, floss/brush your teeth and close down the kitchen for the evening. You'll save at least 250 calories each day and after six weeks, you'll have cut 10,500 calories and dropped three whole pounds!
3. Scratch the butter/margarine. Cut out a total of one tablespoon of regular butter or margarine from your toast, veggies, potatoes, dinner rolls, etc. each day. At 100 calories per tablespoon, you'll save 4,200 calories and drop over one pound in six weeks. What if you can't give up the butter or margarine? At least switch to a soft tub spread that says "reduced fat" and "trans-fat free" on the label - it's half the calories of the full fat versions, so you'll still drop over ½ pound.
4. Lose the mayo and cheese on your sandwich Omit the slice of cheese and mayonnaise on your sandwich (use mustard instead - only five calories per teaspoon) and you'll save about 200 calories per sandwich. If you eat a sandwich a day, you'll end up saving 8,400 calories and find yourself 2.5 pounds lighter after just six weeks.
5. Delete the extras: It's amazing how much extra food we can munch on without realizing it - a grab of this/that off our kid's plate, an extra packet of ketchup or salad dressing, a bite of your co-worker's dessert... before you know it, you've consumed an extra 800 calories!
Be super mindful and delete the "extras" and you'll be able to trim a significant amount of calories off your weekly total. Also, pay attention to your beverages (alcohol included) - as well as what's going into your coffee and tea. By trimming 1000 extra calories off each week (about 150 per day), you'll save a total of 6000 calories and drop 1.75 pounds at the end of six weeks!
Follow all five tips and you'll potentially lose more than 10 pounds at the end of six short weeks. Here's the math: 2.5 pounds + 3 pounds + 1 pound + 2.5 pounds + 1.75 pound = 10+ pounds lost!
If we couple these things with exercise and watching our caloric intake- we will definitely see success!
Lose 10 Pounds in Six Weeks
Posted Wed, Apr 09, 2008, 5:05 am PDT
Here are five simple food swaps that can help you lose more than 10 pounds in the next six weeks.
1. Stick to one serving of cereal. For most people, a typical pour of breakfast cereal is equal to two servings. If you're trying to lose weight, trim calories by accurately measuring one serving into your bowl (usually that means ¾ - 1 cup, however, cereal serving sizes vary so you must regularly check the package labeling on your favorite brands and varieties).
For those who eat a daily bowl of breakfast cereal, follow my lead, and you'll save about 150 calories by cutting back on cereal and at least 50 calories in extra milk every morning. That's 8,400 calories saved and 2.5 pounds lost at the end of six weeks!
2. Skip your late night snack. We all feel the need to munch in the evening, and although a p.m. snack can be perfectly appropriate (diet-friendly p.m. snacks should not exceed 150 calories), for many people, the evening tends to be the time of day we blow it on calorie overload - comfort food central; ice cream, cookies, potato chips, popcorn and more!
On average, people gobble down way more than 250 calories after 8 p.m. Exercise some willpower and skip your nighttime snack altogether. Sip an herbal tea, floss/brush your teeth and close down the kitchen for the evening. You'll save at least 250 calories each day and after six weeks, you'll have cut 10,500 calories and dropped three whole pounds!
3. Scratch the butter/margarine. Cut out a total of one tablespoon of regular butter or margarine from your toast, veggies, potatoes, dinner rolls, etc. each day. At 100 calories per tablespoon, you'll save 4,200 calories and drop over one pound in six weeks. What if you can't give up the butter or margarine? At least switch to a soft tub spread that says "reduced fat" and "trans-fat free" on the label - it's half the calories of the full fat versions, so you'll still drop over ½ pound.
4. Lose the mayo and cheese on your sandwich Omit the slice of cheese and mayonnaise on your sandwich (use mustard instead - only five calories per teaspoon) and you'll save about 200 calories per sandwich. If you eat a sandwich a day, you'll end up saving 8,400 calories and find yourself 2.5 pounds lighter after just six weeks.
5. Delete the extras: It's amazing how much extra food we can munch on without realizing it - a grab of this/that off our kid's plate, an extra packet of ketchup or salad dressing, a bite of your co-worker's dessert... before you know it, you've consumed an extra 800 calories!
Be super mindful and delete the "extras" and you'll be able to trim a significant amount of calories off your weekly total. Also, pay attention to your beverages (alcohol included) - as well as what's going into your coffee and tea. By trimming 1000 extra calories off each week (about 150 per day), you'll save a total of 6000 calories and drop 1.75 pounds at the end of six weeks!
Follow all five tips and you'll potentially lose more than 10 pounds at the end of six short weeks. Here's the math: 2.5 pounds + 3 pounds + 1 pound + 2.5 pounds + 1.75 pound = 10+ pounds lost!
Eating Out
This is a good article that I found on yahoo. It was written by Joy Bauer, M.S., R.D., C.D.N.
4 Restaurant Slimming Tips
Posted Tue, May 13, 2008, 3:45 am PDT
Dining out can be quite the challenge when you’re looking to knock off a few pounds or simply eat healthy. Here are four slimming tips you can use at your next restaurant outing:
1) Think small: Restaurant portions are often gigantic. Scale back by ordering one to two non-fried appetizers instead of an entrée – or consider sharing an entrée with a friend. You can also divide your main course in half and take half home for a future meal.
2) Delete the bread basket: Each slice adds about 100 calories – plus 50 additional calories for every teaspoon of butter or olive oil you add. That said, politely (and immediately!) ask to have the entire basket removed.
3) Lose liquid calories: Beverage calories add up quickly – calories that don’t necessarily fill you up. Try your best to pass on soda, fruit drinks, fruit juice, smoothies, fattening cocktails, and coffee loaded with milk and sugar. Instead, drink lots of water, seltzer, and unsweetened ice tea. For coffee and tea, use skim and/or 1% reduced fat milk – and limit the sugar to 1 packet per cup.
4) Special request: Speak up and ask your waiter for a few substitutions. Request foods which are baked, steamed, broiled, grilled, poached, or roasted…. and ask to replace fatty French fries with a baked potato or side vegetable. Also, request your sandwich on whole wheat bread instead of white, specify brown rice instead of white rice and ask for salad dressing, gravy, and sauces on the side. These minor adjustments translate into major calorie savings.
4 Restaurant Slimming Tips
Posted Tue, May 13, 2008, 3:45 am PDT
Dining out can be quite the challenge when you’re looking to knock off a few pounds or simply eat healthy. Here are four slimming tips you can use at your next restaurant outing:
1) Think small: Restaurant portions are often gigantic. Scale back by ordering one to two non-fried appetizers instead of an entrée – or consider sharing an entrée with a friend. You can also divide your main course in half and take half home for a future meal.
2) Delete the bread basket: Each slice adds about 100 calories – plus 50 additional calories for every teaspoon of butter or olive oil you add. That said, politely (and immediately!) ask to have the entire basket removed.
3) Lose liquid calories: Beverage calories add up quickly – calories that don’t necessarily fill you up. Try your best to pass on soda, fruit drinks, fruit juice, smoothies, fattening cocktails, and coffee loaded with milk and sugar. Instead, drink lots of water, seltzer, and unsweetened ice tea. For coffee and tea, use skim and/or 1% reduced fat milk – and limit the sugar to 1 packet per cup.
4) Special request: Speak up and ask your waiter for a few substitutions. Request foods which are baked, steamed, broiled, grilled, poached, or roasted…. and ask to replace fatty French fries with a baked potato or side vegetable. Also, request your sandwich on whole wheat bread instead of white, specify brown rice instead of white rice and ask for salad dressing, gravy, and sauces on the side. These minor adjustments translate into major calorie savings.
Thursday, May 15, 2008
Our First Meeting
Our first meeting went really well I think. I hope those of you that came felt like you got something out of it. For those of you that weren't able to make it, we missed you and hope to see you next week!
Tonight we talked about the top ten things you can do to get healthy- which I have already psoted on this site. We also talked about the best low-cal snacks to eat, and if you have to eat fast food- what and where to eat. (I have handouts for those that missed.) We talked about the importance of subsitutions in recipes to help keep us healthy.
I am really grateful to all those that came- this is something I am really passionate about and am so happy to share it with all of you. I get strength from each of you and I hope that you will continue to come.
Remember, some of the best advice you can get about being healthy is in the scriptures in the Word of Wisdom. Read and ponder over it and you will gain a testimony of it and see how it can bless your life.
My goal for all of us is that through our meetings and healthy changes we are making, that we will come to know of our divine nature and really truly love ourselves and see ourselves the way our Father in heaven sees us.
I will share my favorite quote again with you (I have extra copies if anyone wants one):
"You must begin to think of yourself as becoming the person you want to be."
Tonight we talked about the top ten things you can do to get healthy- which I have already psoted on this site. We also talked about the best low-cal snacks to eat, and if you have to eat fast food- what and where to eat. (I have handouts for those that missed.) We talked about the importance of subsitutions in recipes to help keep us healthy.
I am really grateful to all those that came- this is something I am really passionate about and am so happy to share it with all of you. I get strength from each of you and I hope that you will continue to come.
Remember, some of the best advice you can get about being healthy is in the scriptures in the Word of Wisdom. Read and ponder over it and you will gain a testimony of it and see how it can bless your life.
My goal for all of us is that through our meetings and healthy changes we are making, that we will come to know of our divine nature and really truly love ourselves and see ourselves the way our Father in heaven sees us.
I will share my favorite quote again with you (I have extra copies if anyone wants one):
"You must begin to think of yourself as becoming the person you want to be."
We are all on the path to becoming who we want to be. I pray that each of us will come to see our inner beauty as we strive to achieve our goals. Never forget that you are a divine daughter of our Heavenly Father.
Saturday, May 10, 2008
STARTING OUT!
I am excited to start this new adventure with all of you! I know that if we put our minds to it, we can accomplish all of our goals. Feel free to post your personal weightloss updates to share, or to email me pics and statistics, I will post them for you. Best of luck to everyone!
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