March 2nd Tips

First off, Miss Sharla is down 3 lbs this week! WAHOO! She's cutting out sugar and it's working. Good job lady, keep it up. (She also shared some great tips via email. I'll add those here in the next post.)

Here's some interesting info I got from The Biggest Loser today in my inbox... leave a comment and let us know what you think.


10 Ways to Make Small Changes
By Cheryl Forberg, RD

As nutritionist for The Biggest Loser for 11 seasons, I've learned a great deal about typical factors that plan a key role in weight gain. These factors are what many of our contestants, as well as many Americans have in common. They:

1. Prioritized other things—such as their families, friends, and jobs—over their own health and wellbeing.
2. Had absolutely no idea how many calories their bodies really needed (or how many they consumed each day).
3. Frequently skipped breakfast and other meals.
4. Didn't eat enough fruits or vegetables.
5. Didn't eat enough lean protein.
6. Didn't eat enough whole grains. 7. Ate too much "white stuff," such as white flour, white pasta, white sugar, white rice, and simple carbohydrates.
8. Didn't plan their meals in advance and often found themselves grabbing something on the go, which they ate standing up, in the car, or at their desks.
9. Drank too many of their calories (some people consumed their daily calorie budgets in sugary drinks alone!) but didn't drink enough water or milk.
10. Didn't get enough exercise (if any).

If this list sounds familiar, you have 10 great places to start making small changes. The most important swap though, really needs to be No. 1 on your list – changing your priorities.

Feb 16th Tips

Hello cute ladies - first off, the amazing Miss Sharla is down 3 lbs! Wahoo!

Here is the short version of 10 ways to boost you metabolism. Get the "skinny" by clicking here for more details. Thanks WebMD for these GREAT tips!

1. Build muscle
2. Kick up your workout
3. Drink more water
4. Have your drinks on the rocks
5. Eat more often
6. Spice up your meals
7. Eat more protein
8. Drink your coffee black
9. Drink green tea
10. Avoid crash diets... diets with less than 1,000 calories

Good luck this week ladies!!

Sugar Detox

I FOUND IT!!!

Click here to get the entire list on how to do a sugar detox. For your info, here's step number one. This explains why...

There’s no sugarcoating the facts. Excess sugar consumption puts your body in danger of many potentially fatal conditions.

TASK #1

Know Your Risk

Learn the top 4 reasons why sugar should get the boot from your diet.

1. High Blood Pressure - Normal nitric oxide levels keep blood vessels healthy and open. Too much sugar in your diet decreases nitric oxide levels, causing blood vessels to become narrow, which causes high blood pressure and an increased risk for cardiac disease.

2. High Cholesterol - People who consume too much sugar are more likely to have lower levels of HDL, or good cholesterol, higher levels of LDL, or bad cholesterol, and higher levels of triglycerides, or blood fats. This clogs up arteries and blood vessels, leading to heart disease.

3. Liver Disease - A diet high in sugar is believed to exacerbate fatty liver disease. Too much sugar spikes insulin and drives fat into the liver cells, which causes inflammation and scarring, eventually causing the liver to become cirrhotic.

4. Insulin Resistance - When sugar enters the body, insulin opens the door to allow sugar into the cells. However, when there are continuous sugar spikes, insulin becomes less effective. Sugar can’t get into the cells and become “stuck” in the body, producing toxic effects that lead to obesity and the threat of diabetes.

The Evils of Sugar

The American Heart Association recommends consuming no more than 6 teaspoons of extra sugar a day. (Anything not found in food naturally... like an apple... this includes all baked or homemade or factory made yummy sweetness things but also stuff like ketchup.) The average American consumes a crazy 22 teaspoons!

Sugar has been linked to high blood pressure. It causes our blood vessels to swell thus constricting the opening and upping our blood pressure. Click here to read an article on that.

I saw this info on Dr Oz last week... but now I can't find it on his website!!! I'll keep looking and post it if/when I find it. But really, we all know that sugar is BAD FOR US! Do we really need to know more than that?

3 Extreeme Tips

These are taken from The 4 Hour Body. Click here to see the first clip on Dr Oz then find the links there to see the rest. Very interesting stuff...

1. Get cold. It takes a lot more effort to do your normal stuff if your body is cold. Thus, you will burn more calories. Start off by just putting an ice pack on the back of your neck for 20 minutes. Then add your upper back/shoulders. Next add ice to your upper chest. Once you're accustomed to that you can try a cold shower. Then, if you're REALLY brave and ready, take an ice bath 3x a week for 10 minutes. DON'T just start with the ice bath!!! (Who the FREAK would want to?!?!?!?)

2. Start your day with A LOT of protein. Like 5 eggs or a protein shake. Sorry, I can't remember how much or why... you'll have to look it up yourself ;)

3. Pig Out once a week. Many people can do well the rest of the week if they know they get to pig out once that week. There are just some things you need to do to make sure the pig out doesn't ruin you. Fist, drink a small glass of grapefruit juice BEFORE you binge. This will help keep your blood sugar even. Afterward, within 1 hour, do air squats for one minute. This will open up receptors in your muscles... which burn more calories than the rest of your body.

I don't know about ya'll ... but I'm going to do those air squats after any time I mess up my diet!

10 Steps to Get Healthy

These are from Dr Oz. Check out the link here to read more info on each tip.

1. Always start your day with a healthy breakfast

2. Schedule your check up at the Dr. Know your 5 numbers: Blood pressure, waist size, cholesterol, weight, and blood sugar level.

3. Never go hungry. It leads to binging and giving in to your temptations.

4. Get creative, get active.

5. Recipe reinvention

6. Find a weight loss buddy.

7. Participate in a sponsored walk/run
(Both Sharla and Tonya have scheduled one!!)

8. Set a best sleep schedule

9. Eat seasonally. This will help you eat healthy all year long and not get bored eating the same things all the time.

10. work for 10,000 steps every day!

Powerful Protein

Protein can help you shed those unwanted pounds and keep your belly full. But it's important to eat the right amount and the right kind of protein to get the health benefits.

White-Meat Poultry
Stick to the white meat of poultry for excellent, lean protein. Dark meat is higher in fat. The skin is loaded with saturated fat, so remove skin before cooking.

Milk, Cheese and Yogurt
Not only are dairy foods excellent sources of protein but they also contain valuable calcium. Choose skim or law fat dairy to keep bones and teeth strong, prevent osteoporosis, and enhance weight loss.

Eggs
eggs are one of the cheapest forms of protein. The American Heart Association says normal healthy adults can safely enjoy an egg a day.

Beans
One-half cup of beans contains as much protein as three ounces of broiled steak. Plus, these nutritious nuggets are loaded with fiber to keep you feeling full for hours.

Pork Tenderloin
This great and versatile white meat is 31% leaner than 20 years ago.

Soy
Twenty five grams of soy protein daily can help lower cholesterol and reduce the risk of heart disease. Combine soy protein foods like tofu with a healthy low fat diet.

Lean Beef
Has only one more gram of saturated fat than a skinless chicken breast. Lean beef is also an excellent source of zinc, iron, and vitamin B12

Protein on the Go
Grab a meal replacement drink, cereal bar, or energy bar. Check the label to be sure the protein contains at least six grams of protein, and is low in sugar and fat.

*taken from WebMD.... I think....

Dec 8th Weigh In

Boy, once again I prove to be a slacker! Sorry all!!

This week, Tonya lost 1/2 lb, Korene lost 1.8 lbs and Chantelle lost 1.2 lbs.
Yippeeeee!!!!

Here are Dr Oz's 10 Commandments to lose 10 lbs and his 4 rules to survive the holidays. Check the link to get all the details.

1 - Cut out soda. Period.
2 - stop eating at least 3 hours before bed
3 - Move for 10 minutes each day
4 - Exercise portion control
5 - Weigh yourself every day
6 - Take a vitamin B complex everyday
7 - take African Mango twice daily
8 - Take your vitamins
9 - Recipe reinvention
10 - Conquer your cravings

(Click here for all the details for each step)

How to survive the holidays... tips to NOT gain weight.

1 - Party smart
Don't go to a party starving
Avoid the food pile-up at the holiday buffet
Skip the eggnog

2 - Defeat the sweets
Buy your sweets on the way to the party instead of baking them
Choose only 1 dessert

3 - Eat then shop
Pack a snack

4 - Weigh yourself twice weekly

More info on the holiday tips are on Dr Oz's site after the 10 commandments.

Good luck ladies - Happy Holidays!!!

Dec 1st Weigh In

Well, this week the few who came over either stayed the same or gained a few pounds.

I think everyone's having a few hard weeks...
with Thanksgiving and Christmas comes busy-ness.

I did share a few tips, but will save them for a month or so and share 'em again.

Be sure to either come next Wednesday or check the blog for the tips for that day.

THEY'LL BE GOOD ONES!

I've recently become a "fan" of Doctor Oz. He's shared some great "commandments" for losing weight and a few others for not gaining during the Holidays. Hope you all can make it to hear them :)

Nov 24th Weigh In

Thanks to Korene and Tonya for coming over!!!

Korene lost 1 1/2 lbs this week. (She's lost 15 so far!!!)
Tonya & I both stayed the same.

Today we talked about how to curb those cravings... or a sweet tooth.

Here are a few of my favorite tips...

-Brush your teeth!
-Make a meal plan that includes sweets
-don't skip meals... you don't want your blood sugar to plummet - that leads to cravings & binging.
-don't keep them in your house.
-stay away from sugar substitutes. You'll burn through those calories faster which can cause your blood sugar to drop and create a craving.


Click here for the rest of the list and greater explanation.
(on the left side there are links to more tips on the same subject.)

Have a great Turkey Day everyone... enjoy the yummy food... just don't binge!

Nov 17th Weigh In

Well Stacey, Korene & I had a nice visit this morning... we clapped for everyone and missed the rest of you. Here's the losses that I know of:

Korene - 2.5 lbs
Sharla - 1 lb
Tonya - .5 lb
Dawn - 7 lbs since the beginning
Chantelle - .8 lb

We talked about WebMD's 10 painless ways to lose weight list. Click here to read all about them.

We also talked a little about the benefits of protein. Try to eat a little good protein at each meal. It will help you feel full. (This is why crazy diets like Atkins worked... people ate/eat way more protein than their bodies need. They feel more full so eat less food.) Click here to read a little article about that.

Hope you're all doing well! I'll be posting a few days of my food log this week - unless ya'll tell me not to. But I just KNOW that you're dying to hear...

Take care!

Nov 10th Weigh In

As a group we lost 14.2 lbs!
Here's today's numbers -

Angela - 1/2 lb
Chantelle - .6lb
Erin - 4 lbs
Korene - 3 lbs
Michelle - 1 lb
Sharla - 2 1/2 lbs
Sheri - 2.6 lbs

Way to go ladies!!

We missed a few of you this morning - if you want your weight loss posted, let me know.


Today we talked about what's been the hardest for us and what has helped us get through those things - or what others found helpful. Here's a few of those things...

Problem: having enough points left for dinner.
Suggestion: Sharla plans what she's going to do for dinner and how many points it will be, then she knows what she has to use the rest of the day.
If you run out of points at dinner time - or only have a few left - you can always load up on veggies. Skinny Taste has a yummy ratatouille recipe :)
If we want to lose weight, we have to make changes. There's no way around that. Use less points during the day - egg whites instead of eggs. Fiber One yogurt is 0 points. Lower point bread or those Oroweat Sandwich Thins instead of regular bread. Forget the mayo on your sandwich. Switch to skim milk. There's a lot of swapping you can do. Hungry Girl website has some great suggestions for that too.

Problem: always feeling SO hungry.
Suggestion: eat more fiber, it'll fill ya up. If you're exercising be sure to give yourself extra points for it!! You have to feed the fire (your metabolism). Listen to your body. If you're starving... you need to eat something!

Problem: being so busy - gone from home - that it's hard to not go over points.
Suggestion: just keep doing your best lady! Life will calm down soon and you can plan your meals at home. Take plenty of healthy snacks with you.

Problem: eating a whole box of WW Chocolate Cakes or a bunch of mini-candy bars. Or in other words... sabotaging yourself.
Suggestion: .....

In general - I do much better on the program when I exercise. I just feel better so I make better choices. Because I'm having some back issues, I can't do anything high impact (no Jillian Michaels for me) for a while, but I can do a brisk walk on the treadmill or 15 minutes with my hula hoop. Anything helps me feel better. It does take a few days in a row for that "feel good" stuff to kick in for me... but it kicks in :)

If you have any tips/suggestions or concerns, please leave a comment!

Glorious Water

There are many reasons why it is important to drink water, especially if you are dieting:

• Initial weight loss is largely due to loss of water, and you need to drink an adequate amount of water in order to avoid dehydration.
• The process of burning calories requires an adequate supply of water in order to function efficiently; dehydration slows down the fat-burning process.
• Burning calories creates toxins (think of the exhaust coming out of your car), and water plays a vital role in flushing them out of your body.
• Dehydration causes a reduction in blood volume; a reduction in blood volume causes a reduction in the supply of oxygen to your muscles; and a reduction in the supply of oxygen to your muscles can make you feel tired.
• Water helps maintain muscle tone by assisting muscles in their ability to contract, and it lubricates your joints. Proper hydration can help reduce muscle and joint soreness when exercising.
• A healthy (weight loss) diet includes a good amount of fiber. But while fiber is normally helpful to your digestive system, without adequate fluids it can cause constipation instead of helping to eliminate it.
• Drinking water with a meal may make you feel full sooner and therefore satisfied eating less. Note, however, that drinking water alone may not have this effect. In order to feel satiated (not hungry), our bodies need bulk, calories and nutrients.
• Water is a natural appetite suppressant . Do NOT underestimate the power of this statement. Lack of water can lead to over eating. You brain does not differentiate between hunger and thirst. So, when you think you are feeling hungry, your body may in fact be signaling to you that you are thirsty! If you are not consuming enough water each day and you feel hunger pains, chances are, your body really is crying out for water.

Health benefits of drinking water

· regulate appetite

· increase metabolism

· boost energy levels

· less water retention

· alleviate some headaches

· help reduce blood pressure

· help reduce high cholesterol

· ease joint pain

· decrease in risk of some cancers

· less chance developing kidney stones

· release toxic waste products

· improves skin

How do you know if you are not getting enough water each day? This is a really important question because so many of us have deprived ourselves of water for years that we have become accustomed to doing without the full amount of water our body requires and we don't recognize the symptoms of thirst.

• The most common symptom is headaches. A major function of water is to flush toxins from the body. Your brain is 75% water, so even being slightly dehydrated can cause headaches.
• Poor concentration/fatigue. If you body can't get rid of the toxins it will struggle and you will feel less energetic as your body diverts energy to deal with the toxins.
• Constipation. Your body will divert water to more essential functions and as a result your stools will be harder and more difficult to expel.
• Reduced urine output or dark urine. Did you know that up to 200 litres of water is passed through your kidneys daily? Without a fresh supply of water for the kidneys to filter waste products out of the blood, your urine will become darker.
• Furry tongue or bad breath. If you don't have enough water passing through the mouth to wash away food particles, bacteria can proliferate and result in that 'furry' feeling or bad breath.
• Skin. Your skin should feel elastic. When you pinch the skin on the back of your hand it should snap back instantly

Tips on Drinking Water

• Drinking other liquids also provides your body with a source of water, but note that diuretics cause your body to expel water. Diuretics include caffeinated drinks (coffee, tea and soda) and alcohol. When drinking diuretics, drink more water to compensate.

When drinking alcohol, drinking water along with it as well as before and afterward may eliminate a hangover headache and feeling of tiredness. The water is optional; driving is not.

When you feel thirsty, you are already dehydrated. Try to avoid this situation by drinking in advance. Be especially careful when participating in activities where you won't be able to stop to get caught up.

Welcome Hot Ladies!

Changing our weights... changing our habits... changing how we feel about ourselves... can seem like a pretty big mountain to climb. But of course, if we break it down to one step at a time and keep going, we'll make it to the top of that thing. It's also easier to climb when we have company. The only time you'll be alone on this journey is when you close your eyes to the support offered you. We're all doing this together.

One thing on my To Do list for this week is to make a motivation list. Click here to read a fabulous article about such a list. I challenge you all to do this with me. :)

It's all about feeling good about ourselves and being healthy. Loving the way we look and the way we live. Loving who we are and knowing that we have a lot to give our families and this world. Getting my brain and heart to accept that and live it... that's harder to do than to say. But, it can be done. It will be done.

Enough sappy stuff already!!! Here's the tips shared at the first meeting.

Write EVERYTHING down!
Use a food scale
Measure your food - get the proper portion size
Drink your water
Exercise
Take your Point Slider to the grocery store with you.

Food tips:
1 cup skim milk = 2 points
3/4 cup skim milk= 1 point
use low calorie bread (45 calories a slice, higher in fiber) for 1 point instead of 2 points for regular bread