Healthy Weight Loss

[justkim]

Good morning!
Tonight I will be loading the we one into her stroller and taking a long walk... I have missed my walks...
Now that the time change has given us a little more daylight for walking in the evening I should have no problem getting out...
Be back later to share my confession...

Keep up all of the great work everyone!

[JoSchmooze]

My confession for this week is actually from last week - my birthday! Even though friends threw me a diet conscious barbeque, I blew it later in the evening. After eating, three of us headed out to have a couple drinks. When I got home, I spied those tortilla chips, grabbed them and settled into the recliner to stuff my face - rationalizing that it was my birthday, I should be allowed!

So that precious 225.8 went right down the tubes - right back to 226.4. Friday morning, even before making coffee I went right back to the tortilla chips and tossed them in the trash.....Feeling like Edgar Allan Poe, I kept saying "Nevermore, nevermore" to myself....

Back in the saddle on Friday and the rest of the weekend, both in exercise and food choices. I finally found a way to eat broccoli without being totally grossed out! This morning I was greeted with a lovely 225.0!

I know that this sounds like I am obsessed with ounces and pounds instead of my health. But for me at this minute, weight loss = another step to a healthy and longer life.

Keep on trucking y'all.....doing it however it feels "right" to you....
There is no "magic pill", no shortcuts or ways to cheat and still live healthy....It takes hard work, good food choices and the desire to be healthier today than you were yesterday! Keep up the good work!

[ruffryder]

hello healthies!

it's back to the gym this week for me. . also doing my ab app workout.

breakfast was raisin bran crunch, half a banana, with fat free milk = 280 calories. 2 cups black coffee.

lunch was chicken breast topped with bread crumb and cheese topping, mac and cheese. a can of pepsi max. leftovers for dinner. calories = 700. hmmmm.. seems like a lot but it is pasta and i need it early in the day? for lunch and dinner is 350 calories each..

snack. other half of banana. a tangelo. plenty of iced unsweet tea. = 110 calories

have a great week everybody!

[foxyshaman]

I do not know how many points I earned this weekend with my workshop. But oh my god, when I got into my car on Sunday afternoon I could NOT lift my arms onto the steering wheel. The night before, seriously, I had to lift my legs when I wanted to move them. Yeah 13 hours of Yoga???

Zumba last night was a great sweat. And then swimming. Today... my wee legs are tired. I do not know if I will go to circuit training or not. He is my least favorite instructor, but I do like the cardio and weight exercises. But, I may just go home and clean my house. I have an urge to purge. Does that burn calories??

Today I am having Sushi for lunch. I love that stuff. Then tonite it will be a raw meal because of the carb count on the rice this afternoon.

I won't know if I am going to class until 4:40. I figure I will just torture myself... go you lazy ass... but I am a tired ass... too bad just go... but... I am sure I am not the only one who has this conversation in their head!! Am I??

[JoSchmooze]

Originally Posted by foxyshaman

I do not know how many points I earned this weekend with my workshop. But oh my god, when I got into my car on Sunday afternoon I could NOT lift my arms onto the steering wheel. The night before, seriously, I had to lift my legs when I wanted to move them. Yeah 13 hours of Yoga???

Zumba last night was a great sweat. And then swimming. Today... my wee legs are tired. I do not know if I will go to circuit training or not. He is my least favorite instructor, but I do like the cardio and weight exercises. But, I may just go home and clean my house. I have an urge to purge. Does that burn calories??

Today I am having Sushi for lunch. I love that stuff. Then tonite it will be a raw meal because of the carb count on the rice this afternoon.

I won't know if I am going to class until 4:40. I figure I will just torture myself... go you lazy ass... but I am a tired ass... too bad just go... but... I am sure I am not the only one who has this conversation in their head!! Am I??

Nope, you ain't the only one....
I know I do it too....
And I am sure there are plenty of others....

[Zimmeh]

I had 6oz of my chicken and half of the Mac & Cheese for dinner!

Finished it off with a ten minute brisk walk...

Zimmeh

[Ginger]

Today was okay.

I had a piece of toast for breakfast with a smear of peanut butter, then a small piece of raisin bread.

For lunch I ate a peanut butter sandwich, a non-fat yogurt, and later, a power bar and a banana.

While i waiting for the train at 5, I broke down and had another power bar.

When I got home, my partner had made pasta and greens with canoli beans. We sprinkled parmesan cheese on top.

I feel like I ate too much or ate terrible choices of food today, but when I see it in writing, it's not all that bad.

I was so tired, coming home on a commuter train, I fell asleep in the middle of a three-seater, and woke to see the guy on one side had gotten off, and I was still smashed against the other guy. I laughed and apologized and he said, No problem. I actually felt sort of comforted.

[Gemme]

Another good email about good foods:

These 8 powerhouse foods are filled with nutrients that are very beneficial for your body. Consider adding these foods to your diet to assist in weight loss and add antioxidants, fiber, and omega 3's - just to name a few benefits.

1. Cruciferous Vegetables


Cruciferous vegetables include broccoli, cauliflower, kale, Brussels sprouts, cabbage, and bok choy. These vegetables all have compound called glucosinolates which have been shown to reduce the risk of certain cancers, according to a 2005 article from Pennington Nutrition Series. They have also been shown to reduce oxidative stress in the body.

These vegetables are high in vitamins and minerals such as vitamins A, C, folic acid, and magnesium. Add cruciferous vegetables to stir-fries, casseroles, soups, and vegetable platters. Take care not to overcook them as they release a sulfurous compound when overcooked.

2. Red Beans


Small red beans look like a smaller version of the kidney bean, and it is used commonly in the traditional Latin dish of red beans and rice. This small bean was ranked the highest in antioxidant amount according to a 2004 study by the USDA. Antioxidants may help decrease stress in the body and help prevent many chronic diseases such as cardiovascular disease, cancer. and Alzheimer's disease. Incorporate a variety of antioxidant rich foods such as beans, nuts, fruits, and vegetables into your diet for the maximum benefit from these foods.

3. Cherries


One major health benefit from cherries is their ability to help reduce inflammation in the body. A 2006 study from The Journal of Nutrition suggests that consuming Bing cherries may reduce certain inflammatory markers in the body. Subjects in this study consumed 280 gm of cherries per day for 28 days and blood samples were compared with subjects who did not eat Bing cherries. Cherries are high in a compound called anthocyanins, which is what gives them their bright red color. Anthocyanins are an antioxidant that has been shown to potentially provide certain health benefits with reducing inflammation and possibly lowering risk of certain diseases. Enjoy cherries fresh, frozen, or dried to add these touted health benefits to your diet.

4. Chia Seeds


Chia seeds have been around since the ancient Mayan and Aztec times. These tiny seeds have gotten a lot of publicity in recent years as being a nutrition power house. They are naturally high in omega 3 fatty acids, protein, fiber, antioxidants, and minerals. In fact, chia seeds are among the highest plant sources of omega 3 acids. The fiber in chia seeds is mainly soluble fiber, and when added with a liquid, will expand and absorb the fluid. This may have some benefit for helping you feel fuller longer and reducing hunger. Add 1-2 tbsp. of chia seeds in yogurt, smoothies, water or juice, baked goods, dips, etc.

5. Avocado


Avocados are a rich source of monounsaturated fats, vitamin E, potassium and folate. The American Heart Association recommends a diet high in fruits and vegetables and up to 30% calories from mainly unsaturated fat. Choose avocados in place of fats high in saturated fats like butter and cheese. Since avocados are high in fat, they are higher in calories. Eat avocados in moderation; a 2 tbsp serving provides about 50 calories and 3 gm of monounsaturated fat. Add avocados to salads, spreads, dips, toast, egg dishes, etc.

6. Pistachios


A 1 oz serving of pistachios (about 49 nuts) provides around 3 gm fiber, 6 gm protein, good source of vitamin B6, thiamin, magnesium, copper, and more - all for less than 200 calories. Pistachios are also provide a high amount of antioxidants, and they may contribute to lowering cholesterol.

7. Seaweed


Seaweed is commonly consumed in Japanese traditional culture. Seaweed provides a rich source for iron, folate, vitamin C, vitamin K, and iodine. Seaweed provides a rich source of minerals that can typically be lacking in a standard western diet. Dried seaweed can be sprinkled onto salads, eaten as a snack, or added to dishes such as sushi or miso soup. Seaweed can come in different varieties and colors, dried or wet.

8. Pumpkin


Pumpkin gets its rich, orange color from beta carotene. Beta carotene is a precursor to vitamin A, which helps heal the body from infections and enhance eye sight and gene transcription. Pumpkin is full of this antioxidant compound, as well as being low in calories and high in fiber, potassium, and many other nutrients. You can incorporate pumpkin into your diet easily by using canned pumpkin. Make sure it is 100% pure pumpkin and does not have any added fillers. Add pumpkin to oatmeal, yogurt, smoothies, baked goods, chili, etc.


Holly Klamer is a Registered Dietitian and personal trainer in Colorado. She received her undergraduate degree with a double major in Dietetics and Health Fitness from Central Michigan University. She then went to Colorado State University for her Master's degree in Human Nutrition emphasizing in Exercise Science. There she completed her dietetic internship to be a Registered Dietitian and was a teaching assistant in the nutrition department. Holly loves to travel, be outside, run, road bike and hike. She ran cross country and track in college and still enjoys competing in long distance running. Her passions are in sports nutrition, disordered eating, teaching others how to eat healthy on a limited budget, worksite wellness, weight loss and food allergies. She enjoys public speaking for various nutrition topics especially to young athletes, writing nutrition education material, and individual counseling. Holly has a passion to help people reach their goals of health and improve athletic performance. She currently works as a personal trainer, sports dietitian and free lance writer for various health websites. To contact Holly, email her at holly.klamer@gmail.com.

[Leigh]

Good evening healthies,

Well I'm sitting here watching The Biggest Loser and maybe its that I'm turning 32 tomorrow, or that this season of TBL is all about "no excuses" and I've always been full of them but something has struck a chord in me tonight that really has me doing alot of thinking about what my excuses have been in the past and how I have always not done things because I had one excuse after another. I don't feel like it, I have no energy, I have better things to do, nothing's gonna change so why bother, I can't do it etc ~ one after another I've thrown them out there for most of my life, not thinking that I was really damaging myself in the long run. But I see so much of myself in alot of the contestants including a young girl named Megan, who never thought she could do the exercising and eating right because she never felt like she deserved it ~ that's how I've always felt.

Tomorrow is my birthday and I am turning 32 years old, but nothing in my life has changed ~ but its not anyone's fault, its my own. *I* am the one who has essentially done these things to myself and there is no excuse for letting myself go as far as I have. I have to be the one to change what I am doing; its upto me and only me to change my eating habits, my drinking habits, my exercise regimen and my outlook on life. I cannot continue to live the way that I have been living, I can't continue to excuse my laziness and say its okay because its not. That's one thing I've lived behind all of my life which is excuses, and I think there comes a time in life where we need to just throw those excuses out the window and realize that no matter what we don't have to live behind excuses anymore.

It is upto me to change what I don't like about myself, so I am starting tomorrow and with the help/encouragement of my friends here I will be working towards a brand new me!

[JoSchmooze]

Originally Posted by Leigh

Good evening healthies,

Well I'm sitting here watching The Biggest Loser and maybe its that I'm turning 32 tomorrow, or that this season of TBL is all about "no excuses" and I've always been full of them but something has struck a chord in me tonight that really has me doing alot of thinking about what my excuses have been in the past and how I have always not done things because I had one excuse after another. I don't feel like it, I have no energy, I have better things to do, nothing's gonna change so why bother, I can't do it etc ~ one after another I've thrown them out there for most of my life, not thinking that I was really damaging myself in the long run. But I see so much of myself in alot of the contestants including a young girl named Megan, who never thought she could do the exercising and eating right because she never felt like she deserved it ~ that's how I've always felt.

Tomorrow is my birthday and I am turning 32 years old, but nothing in my life has changed ~ but its not anyone's fault, its my own. *I* am the one who has essentially done these things to myself and there is no excuse for letting myself go as far as I have. I have to be the one to change what I am doing; its upto me and only me to change my eating habits, my drinking habits, my exercise regimen and my outlook on life. I cannot continue to live the way that I have been living, I can't continue to excuse my laziness and say its okay because its not. That's one thing I've lived behind all of my life which is excuses, and I think there comes a time in life where we need to just throw those excuses out the window and realize that no matter what we don't have to live behind excuses anymore.

It is upto me to change what I don't like about myself, so I am starting tomorrow and with the help/encouragement of my friends here I will be working towards a brand new me!

I applaud your choices! I wish that I had
had these same revelations when I was 32 y.o....
I saw last week's Biggest Loser and
I believe it was Megan's mom who sacrificed her
spot on the ranch so that Megan could
continue on her journey....
Keep coming back here if support/encoragement
at home is lacking....where are ALL here to
participate in healthy weight loss...

And by the way.....
HAPPY BIRTHDAY!!

[Zimmeh]

I walked around the school while eating my turkey sandwich. I got a little sun and now I look like a pink lobster Love living in Florida!

Zimmeh

[Medusa]

Stellar workout tonight with The Princess.

20 minute warm up on the treadmill at 2 incline.

3 sets of 10 reps each on 5 different precor arm and back machines = 150 reps total.

10 minute cool down on the stationary.

PUMPED!

[Zimmeh]

Good Morning Everyone,

Since I will be going to the movies tonight I have to watch everything I eat today.

Breakfast:

Chobani black cherry yogurt
Venti iced coffee with non fat milk

Lunch:

Weight Watchers Smart Choice entree

Dinner:

Open

Snacks:

Fruit

Zimmeh

[PinkieLee]

Good morning all you healthy peeps! It is fabulous to see everyone and their continued success! I'm telling you... awesome motivation to keep this healthy living journey alive!

Things are finally starting to get back into a normal routine for us. Eating out almost every night has STOPPED! We're back to cooking healthier meals at home 5 nights a week. I am back to eating most of my lunches at home, too... not only helps with the calorie intake, but saves me some money, too.

I've also given up one of my nights working at the 2nd job. I decided to forget about the extra money and focus more on my quality of life. So now we have more extra time to cook meals together, work out at the gym/or go for walks at the park and just enjoy eachother's company without always having to be somewhere else.

Meals planned for the day....

Breakfast:
Raisin bran cereal with skim milk
a banana

Lunch & Dinner:
Subway sandwich with lots of veggies that will be 1/2 for lunch and 1/2 for dinner.

Snacks:
Yogurt
apple and/or cutie

I hope everyone has a fabulous day!!!

[Zimmeh]

I am thinking of doing the same thing. I am always exhausted and not exercising enough.

Hugs and have a good day,

Zimmeh

Originally Posted by PinkieLee

Good morning all you healthy peeps! It is fabulous to see everyone and their continued success! I'm telling you... awesome motivation to keep this healthy living journey alive!

Things are finally starting to get back into a normal routine for us. Eating out almost every night has STOPPED! We're back to cooking healthier meals at home 5 nights a week. I am back to eating most of my lunches at home, too... not only helps with the calorie intake, but saves me some money, too.

I've also given up one of my nights working at the 2nd job. I decided to forget about the extra money and focus more on my quality of life. So now we have more extra time to cook meals together, work out at the gym/or go for walks at the park and just enjoy eachother's company without always having to be somewhere else.

Meals planned for the day....

Breakfast:
Raisin bran cereal with skim milk
a banana

Lunch & Dinner:
Subway sandwich with lots of veggies that will be 1/2 for lunch and 1/2 for dinner.

Snacks:
Yogurt
apple and/or cutie

I hope everyone has a fabulous day!!!

[Scorp]

Howdy Health Nuts!

For lunch this week I've been eating my Oikos (fruit on the bottom) NON-FAT yogurt, a banana and apple...And you know what? I can't believe I'm content with just that for lunch!

We eat "healthy" dinners at night and weigh our meats, veggies, etc on a food scale. It's been working out pretty well.

My downfall is snacking later in the evening that consists of things that are on my weight watcher's plan, and I somewhat go over my points with those types of foods/snacks. That's the sucky part, but...

I'm a little excited knowing I weigh in on Saturday morning and wonder if I'll hit my 2 lb. weight loss (crossing fingers) for the week. My plan is to lose 10 lbs. a month, so if I can lose 2 lbs a week, that's fine with me!

I actually fit into a pair of my black jeans today. They're a bit snug, but I am comfortably in them. I NEVER liked tight fitting things ever and always would like to wear loose clothing (even when I was a lot thinner).

I'm hoping i'll be a little more toned and hope my ass looks good in my black jeans. LOL...I have no hips so that's a good thing (for me).

Keep up the good work folks!

[SelfMadeMan]

Originally Posted by Medusa

I need to do this in list form because that feels best to me right now.

Warning: This will be an overshare.


**Don't read #1 if you are triggered by negative talk**
1. I have cut way back on posting in here in the last several weeks because of several things, many of which are I'm not doing anything significant and also that I don't have anything new to add. Ho hum, y'all, and the scales show it! Holding steady! The other reason, which is actually a biggie for me, is because it doesn't always feel safe to me to expose my struggles when I know that the Wicked Witch of the West is out there in cyberland watching.
Well, I decided today that I'm not really going to let that shit keep me from this space any longer because the people here are amazing and positive and this journey isn't about being "safe" but rather being "real" and the "real" for me today is that I've never shrunk from nasty people and I'm not going to start now.
/assy.

2. I hit the gym tonight with The Princess and we worked our asses off for 45 minutes. I did a circuit of 15-minutes each with treadmill, bike, and elliptical and it was warm in the gym so I was sweating my ASS off. I hope that is literal!

3. Progresso Light Santa Fe Chicken Veggie soup is amazing! Only 120 calories for the entire can (but I only ate like 2/3). Very filling and spiced well. Yes, more sodium than I would like but a nice alternative to a sandwich and definitely less calories!

4. I set another mini-goal and a longer-term goal. I now write it on my calendar at work so that I don't forget. People at work are kinda agog that I readily expose my weight and goals but I have found that it is motivating the entire group to get on track. We have workout dates 3 nights a week now and are all helping each other stay on track with lunch choices.

5. I have been thinking again about what "healthy" means. I think for a lot of us it's not just about the body but also about the mind and spirit. Have definitely been spending more time with quality friends and focusing on things that make me feel spiritually balanced. This means that my yard and garden are looking great and I feel wrapped in love because I have a LOT of girlfriends who are amazing and special and loving and better than most anything I know.

6. Garden! YES! As in, raised bed! Jack and I built the first of our raised beds this weekend which required several hours of clearing in the back yard. We live on 3 acres and the back part of our land is like a wooly park so we've been digging out rocks and cutting out brush. Hard work and sweaty but I feel really good about it. The fresh veggies are going to be a GREAT bonus! We are doing garlic, onions, jalapenos, tomatoes, green peppers, squash, zucchini, lettuce, red potatoes and cantaloupes.
I am also going to do carrots in buckets and going to start some asparagus plants ( I know they take a while!). Also planning on putting in an herb garden for fresh basil, oregano, parsley, and whatever else strikes my fancy.
These are all things I will eat in large quantities.


Sorry for the listy-loo but it makes me feel better about not having to put pretty transitions between paragraphs! LOL!

I LOVE the Progresso Santa Fe Chicken Veggie soup!!!! It's SO good, I also like the Light Beef Pot Roast. Oh, and there's a jalapeno black bean version too that is SOOOOOO good! And I love that they print the WW points on the label!
Kudos to you for your progress!!!!

[Thinker]

Good to read, Pinkie... Glad you are looking out for #1 with regard to some time for yourself.

Originally Posted by PinkieLee

Good morning all you healthy peeps! It is fabulous to see everyone and their continued success! I'm telling you... awesome motivation to keep this healthy living journey alive!

Things are finally starting to get back into a normal routine for us. Eating out almost every night has STOPPED! We're back to cooking healthier meals at home 5 nights a week. I am back to eating most of my lunches at home, too... not only helps with the calorie intake, but saves me some money, too.

I've also given up one of my nights working at the 2nd job. I decided to forget about the extra money and focus more on my quality of life. So now we have more extra time to cook meals together, work out at the gym/or go for walks at the park and just enjoy eachother's company without always having to be somewhere else.

Meals planned for the day....

Breakfast:
Raisin bran cereal with skim milk
a banana

Lunch & Dinner:
Subway sandwich with lots of veggies that will be 1/2 for lunch and 1/2 for dinner.

Snacks:
Yogurt
apple and/or cutie

I hope everyone has a fabulous day!!!

[Thinker]

Doing great, Scorp!!!

I've been alllllll into my water consumption this go 'round. I noticed the other day that after drinking half a bottle of water, I could not finish one of my meals...........and it was something GOOD too.....something I was totally diggin'!!! But I realized it was because of the water, and that's an okay thing!

So maybe drinking water with your evening snack might help???

Just a thought..

Good luck on your weigh-in!

Originally Posted by Scorp

Howdy Health Nuts!

For lunch this week I've been eating my Oikos (fruit on the bottom) NON-FAT yogurt, a banana and apple...And you know what? I can't believe I'm content with just that for lunch!

We eat "healthy" dinners at night and weigh our meats, veggies, etc on a food scale. It's been working out pretty well.

My downfall is snacking later in the evening that consists of things that are on my weight watcher's plan, and I somewhat go over my points with those types of foods/snacks. That's the sucky part, but...

I'm a little excited knowing I weigh in on Saturday morning and wonder if I'll hit my 2 lb. weight loss (crossing fingers) for the week. My plan is to lose 10 lbs. a month, so if I can lose 2 lbs a week, that's fine with me!

I actually fit into a pair of my black jeans today. They're a bit snug, but I am comfortably in them. I NEVER liked tight fitting things ever and always would like to wear loose clothing (even when I was a lot thinner).

I'm hoping i'll be a little more toned and hope my ass looks good in my black jeans. LOL...I have no hips so that's a good thing (for me).

Keep up the good work folks!

[Thinker]

Sometimes I forget how much better I feel when I focus on water consumption. I'm back to having my morning coffee (always only one cup) and then water for the rest of the day.....anywhere from 48-64 ounces.

I usually work in two different servings of V8 and one serving of a fruit juice, but I actually count those as parts of meals.....ways to get in fruits and veggies.

The water though.....that's where it's at for me.

Like I said the other day, I'm eating small meals/snacks every 2-3 hours and that is such a great plan for me. I never feel full and never feel hungry, and *that* keeps me from thinking about FOOD and wanting to feel FULL and making BAD CHOICES. Yeah, you all know that script; that's the one that always sends me looking for a loaded burrito!!