The past two weeks have been full of ups and downs for me. I have had several things happen that please me greatly, while I have had some stuff happen that just turns my stomach. Almost two weeks ago I beat my best time for jogging a mile and for jogging 3.4 miles. Then a couple of days later, I beat both times again. I was so ecstatic for these accomplishments. I also received my Associates Degree last week in the mail, which overjoyed me.
So, I have been excited and proud of myself for what I have completed, but I am also upset with myself for some of the choices I have made. I have been eating unhealthy foods and making poor choices with what I do eat. In addition, I sprained my ankle jogging last week, so I have not exercised for almost a week because of the pain and swelling I have. This has caused me to gain some weight, which of course makes me unhappy. But, it also motivates me to get back to it as soon as I can to get back on the right track.
I am determined that I can do it, and I will do it. I will start exercising again, eating healthy, and losing weight. I will not let a couple of boulders in the road block me from my ultimate goal of becoming happier and healthier!
Showing posts with label healthy eating. Show all posts
Showing posts with label healthy eating. Show all posts
Saturday, June 11, 2011
Thursday, May 26, 2011
Why you need to EAT to lose weight (and LIVE)!
Yes, you read that correctly. You need to eat to lose weight, and you need to eat often. I have come across several blogs and post about women wanting to lose weight, so they decided they are going to fast or severly restrict their caloric intake. Fasting is fine, if it is for the right reasons, like when you fast to become closer to God, but fasting can cause weight gain, severe health problems, and even death.
Every individual has a basal metabolic rate (BMR), which is the amount of calories a person needs to eat on a daily basis for bodily functions, such as digestion of food, blood circulation, and breathing. Using a special formula, everyone can find out their BMR. Click this link to use the BMR calculator. To learn more about BMR, metabolism, and other items that may affect your weight, click this link. For example, my BMR is 1,645 calories. This means, I have to eat 1,645 calories a day to survive. As your age goes up and your weight goes up or down, your BMR will change, although these changes will be small.
So, when you fast, your body will use the stored fat for energy, which will cause weight loss, and it can be dramatic for some people. This is great, right? Absolutely, not. After fasting, individuals will begin to eat normally again. Since these individuals have been fasting, their bodies will go into starvation mode, and when they start eating again, their body will store most of the calories that they eat because their body does not know when it is going to get food again, which leads to weight gain.
The best way to lose weight healthily is to create a calorie deficit by eating the right kinds of foods, cutting calories, and exercising. This means eating whole wheats, vegetables, fruits, and lean meats, while drinking water, milk, and other low calorie/sugar drinks, such as Powerade Zero. In addition to eating healthy, you need to create a calorie deficit. This means that the calories you eat in addition to the calories you burn during exercise should be less than the calories you need to maintain your current weight. To find out how many calories you need to maintain your current weight, click this link. This link has many other calculators and tips for weight loss and staying healthy.
The main thing to remember is that 1 pound is equal to 3,500 calories, so to lose a pound a week, you need to create a calorie deficit of 3,500 calories. If you want to lose 2 lbs a week, you need to create a calorie deficit of 7,000 calories.
Every individual has a basal metabolic rate (BMR), which is the amount of calories a person needs to eat on a daily basis for bodily functions, such as digestion of food, blood circulation, and breathing. Using a special formula, everyone can find out their BMR. Click this link to use the BMR calculator. To learn more about BMR, metabolism, and other items that may affect your weight, click this link. For example, my BMR is 1,645 calories. This means, I have to eat 1,645 calories a day to survive. As your age goes up and your weight goes up or down, your BMR will change, although these changes will be small.
So, when you fast, your body will use the stored fat for energy, which will cause weight loss, and it can be dramatic for some people. This is great, right? Absolutely, not. After fasting, individuals will begin to eat normally again. Since these individuals have been fasting, their bodies will go into starvation mode, and when they start eating again, their body will store most of the calories that they eat because their body does not know when it is going to get food again, which leads to weight gain.
The best way to lose weight healthily is to create a calorie deficit by eating the right kinds of foods, cutting calories, and exercising. This means eating whole wheats, vegetables, fruits, and lean meats, while drinking water, milk, and other low calorie/sugar drinks, such as Powerade Zero. In addition to eating healthy, you need to create a calorie deficit. This means that the calories you eat in addition to the calories you burn during exercise should be less than the calories you need to maintain your current weight. To find out how many calories you need to maintain your current weight, click this link. This link has many other calculators and tips for weight loss and staying healthy.
The main thing to remember is that 1 pound is equal to 3,500 calories, so to lose a pound a week, you need to create a calorie deficit of 3,500 calories. If you want to lose 2 lbs a week, you need to create a calorie deficit of 7,000 calories.
Sunday, May 22, 2011
Expectations & Realizations (part 1)
So, you want to lose weight? Yes, of course, would be the response of most of the individuals that I know. I, too, want to lose weight, and over the past 8 weeks, I have lost several pounds and inches, and I have learned a lot. I have had many expectations, both in the past and now, with my eating, exercise, and weight loss. I have also had many realizations from what I used to do, to what I do now, and what I have learned through it all.
Many of the expectations I used to have about weight loss, working out, and eating have gone out the window. I have completely changed the way I think, act, and live, which has helped me tremendously on my journey to becoming a better, healthier person. In turn, I am recognizing that many things I used to think were bad, are not (but, some still are), and I am arming myself with the knowledge to create a healthier, more fulfilling lifestyle for myself, and hopefully, for others as well.
Expectation #1: I am going to lose weight quickly (over night, in a week, or in a month).
How many times have you jumped straight ahead, full force into a new diet plan or weight loss regimen? Too many to count, right? Well, that used to be how I was. I used to think that the fat would just "melt" right off of me (as you so often hear in commercials about weight loss pills, equipment, or videos). But, then, a few days, weeks, or months into this new program, I would give up because I was not seeing results. Has this ever happened to you?
Realization #1: Weight loss takes time and effort, and results are not seen immediately.
Results will not be seen overnight. As a matter of fact, depending on your size and how much weight you want to lose, you may not see results within the first month or even a couple of months. But, trust me, if you are eating right and exercising, the results are there. Many times you will feel the results more than you will see them. You will feel stronger, healthier, and happier for sticking with it and changing your life.
Expectation #2: I need to eat a low-carb (or fat, or sugar) diet to lose weight.
How often have you jumped on the newest fad diet, such as the low-carb diet, the low-fat diet, or the high-protein diet? How often has this worked for you? Not very often, huh? This is because when we restrict ourselves too much, we will want everything that we are not eating, therefore failing with our diet plan because we are eating foods that are considered restricted with the plan we are on.
Realization #2: I can eat carbs, fats, and sugars. I just have to eat them in moderation and eat the right kinds.
Carbs and fats can be good for you, if you are eating the right kinds. Complex carbs fill you up and turn into energy to help you maintain daily bodily functions, while most simple carbs turn into sugar, which in turn causes you to gain fat and weight. Complex carbs are brown rice, wheat bread, and vegetables. Some simple carbs that can help you lose weight because they help you fill full are fruits and dairy products. To read more about why carbs are good for you, check out this article.
Expectaion #3: This is going to be easy b/c I know what I need to do and how to do it.
So, you think it is going to be easy in the beginning. But, as you progress through your diet plan or weight loss program, you start to lose motivation and struggle while working out. You really want to give up, at this point, but you shouldn't. Everyone goes through struggles and wants to give up at one point or another, even me. To read about some of my struggles, check out this blog post.
Realization #3: Changing your life for the better may not be easy, but it will be worth it.
So, you had some struggles, you ate something you shouldn't have, or you skipped your workout today. This means you should just give up, right? Absolutely not. Just because you slip up, don't quit. You have to motivate yourself and push through the slip ups and mistakes. Never give up. Read this blog post to learn more about slip ups & staying motivated.
*So that this blog post does not get too long, I am breaking it down into more than one post (note the title), and I will continue to post my (our) expectations & realizations about weight loss, dieting, and exercise.*
Many of the expectations I used to have about weight loss, working out, and eating have gone out the window. I have completely changed the way I think, act, and live, which has helped me tremendously on my journey to becoming a better, healthier person. In turn, I am recognizing that many things I used to think were bad, are not (but, some still are), and I am arming myself with the knowledge to create a healthier, more fulfilling lifestyle for myself, and hopefully, for others as well.
Expectation #1: I am going to lose weight quickly (over night, in a week, or in a month).
How many times have you jumped straight ahead, full force into a new diet plan or weight loss regimen? Too many to count, right? Well, that used to be how I was. I used to think that the fat would just "melt" right off of me (as you so often hear in commercials about weight loss pills, equipment, or videos). But, then, a few days, weeks, or months into this new program, I would give up because I was not seeing results. Has this ever happened to you?
Realization #1: Weight loss takes time and effort, and results are not seen immediately.
Results will not be seen overnight. As a matter of fact, depending on your size and how much weight you want to lose, you may not see results within the first month or even a couple of months. But, trust me, if you are eating right and exercising, the results are there. Many times you will feel the results more than you will see them. You will feel stronger, healthier, and happier for sticking with it and changing your life.
Expectation #2: I need to eat a low-carb (or fat, or sugar) diet to lose weight.
How often have you jumped on the newest fad diet, such as the low-carb diet, the low-fat diet, or the high-protein diet? How often has this worked for you? Not very often, huh? This is because when we restrict ourselves too much, we will want everything that we are not eating, therefore failing with our diet plan because we are eating foods that are considered restricted with the plan we are on.
Realization #2: I can eat carbs, fats, and sugars. I just have to eat them in moderation and eat the right kinds.
Carbs and fats can be good for you, if you are eating the right kinds. Complex carbs fill you up and turn into energy to help you maintain daily bodily functions, while most simple carbs turn into sugar, which in turn causes you to gain fat and weight. Complex carbs are brown rice, wheat bread, and vegetables. Some simple carbs that can help you lose weight because they help you fill full are fruits and dairy products. To read more about why carbs are good for you, check out this article.
Expectaion #3: This is going to be easy b/c I know what I need to do and how to do it.
So, you think it is going to be easy in the beginning. But, as you progress through your diet plan or weight loss program, you start to lose motivation and struggle while working out. You really want to give up, at this point, but you shouldn't. Everyone goes through struggles and wants to give up at one point or another, even me. To read about some of my struggles, check out this blog post.
Realization #3: Changing your life for the better may not be easy, but it will be worth it.
So, you had some struggles, you ate something you shouldn't have, or you skipped your workout today. This means you should just give up, right? Absolutely not. Just because you slip up, don't quit. You have to motivate yourself and push through the slip ups and mistakes. Never give up. Read this blog post to learn more about slip ups & staying motivated.
*So that this blog post does not get too long, I am breaking it down into more than one post (note the title), and I will continue to post my (our) expectations & realizations about weight loss, dieting, and exercise.*
Monday, May 2, 2011
Has my hard work paid off?
That is the ultimate question! I sure hope so. For the past six weeks, I have carefully documented every bite I have taken. I have logged every food and drink that has entered my body. Well, let's hope that it has worked, because for this week I am putting it to the test. I am not going to record any of my food and drink intake this week into my spreadsheets. I am still writing it down and acknowledging what I eat and drink, but I do not know how many calories I have taken in, and I will not know for this week, until Sunday night or Monday morning.
So, I believe I have done well so far. I know which foods are healthiest and healthier for me, and I know about how much I need to eat on a daily basis to be within my calorie range. I have lost around 10 lbs, although I do have fluctuations in my weight. Normally, I get to the 10 lbs lost area, and I give up, but that will not happen this time. I am so determined to have a better, happier, and healthier lifestyle, so I will not give up. I will go through struggles, weight plateaus, cravings, and pain, but I will make it through! I have an awesome support system with friends and family, and I have God on my side, and I know His will always prevails!
Wish me luck, and please pray that I have learned what I need to know to make it through without having to continuously document everything that I eat on a daily basis!
So, I believe I have done well so far. I know which foods are healthiest and healthier for me, and I know about how much I need to eat on a daily basis to be within my calorie range. I have lost around 10 lbs, although I do have fluctuations in my weight. Normally, I get to the 10 lbs lost area, and I give up, but that will not happen this time. I am so determined to have a better, happier, and healthier lifestyle, so I will not give up. I will go through struggles, weight plateaus, cravings, and pain, but I will make it through! I have an awesome support system with friends and family, and I have God on my side, and I know His will always prevails!
Wish me luck, and please pray that I have learned what I need to know to make it through without having to continuously document everything that I eat on a daily basis!
Sunday, May 1, 2011
Week 6 Exercise Journals & Calorie Deficit!
This week I had a rehearsal and wedding to attend, so I did eat some things that I shouldn't have, but it is okay. I am still having some weight fluctuations, also, but I feel so much better every week that I continue on my journey to become happier and healthier!
Wednesday, April 27, 2011
Week 5 Journals & Calorie Deficit!
Since I had birthday parties and Easter this week, I had some major weight fluctuations, but it is okay because Week 6 is a new week, and I will jump right back into my workouts and eating right!
Tuesday, April 19, 2011
Week 4 Journals & Measurements!
So, for week 4, I had a calorie deficit of 7,907, even though I went over my 1800 calorie limit on Saturday.
For this past week, my weight has fluctuated quite a bit. In fact, it is still fluctuating, and probably will continue to do so for the next week or so, until I finish my antibiotics. I recently had to go onto antibiotics for an infection in my right hand (which is healing tremendously - Thank you Lord!), but antibiotics can cause some weight gain and fluctuations in weight because it can destroy the good and bad bacteria in our body, slow metabolism, and cause retention of fat cells. So, for now I will have to deal with these weight fluctuations and just get back on the grind when I come off my antibiotics.
So, I have lost a total of 10 inches from my body in 4 weeks. All of my measurements are decreasing (which is awesome!), and my BMI is slowly going down, too!
I have learned a lot over the past 4 weeks of my life. I found out that I can eat what I want and still lose weight. I have eaten everything from pizza, to cheese, to ice cream, to cookies & muffins. In addition, I allow myself to cheat on one day out of the week, so that I never feel like I am missing out on my favorite foods. I also found out that I do not have to kill myself in the gym to burn calories or lose weight.
For now, I am very happy with my progress. I am steadily losing weight and inches, I do not feel starved or hungry, and I have a ton of energy now that I did not have when I started!
Monday, April 11, 2011
Week 3 Journals & More Weight Loss! :)
Calorie deficit for week 3. I had a calorie deficit of over 7,000, which averages to about 2 pounds. This is great - and, I had my cheat day, still on Sunday, in which I ate over 2,000 calories that day!
I had four rest days this past week because of the pain in my legs, which I am trying to work through and heal, but nothing seems to be working. I did walk/jog 13.6 miles this week, even though it was only 3 days, so that is great. In addition, I lost a total of 1.8 lbs this past week, so I am in a good position with my exercise, eating, and weight loss!
Now, after realizing I ate over 2,000 calories yesterday, I was a little worried about weighing myself this morning because I was thinking that I would have gained some weight because of my lack of exercise and extra calorie intake, but when I stepped on the scale this morning, I weighed 191.4 lbs, which is a total weight loss of 7.4 lbs. This is amazing!
Next week, I will have updated pictures and measurements, but I did take a picture yesterday, so I will go on and post it beside an old picture of me!
Sunday, April 3, 2011
Exercise Journal, Calorie Deficit, and Weight Loss
So, I have some before pictures that I am going to post. I created this collage to show my weight gain over the course of a couple of months. Halloween 2010 I weighed around 185 lbs, November 2010 I weighed around 190 lbs, while I got up to around 200 lbs in February of 2011. I am only posting these pictures to show my readers exactly what I used to look like, so that when I lose the weight and post new pics, you will be able to see the difference. I am also posting these pics to hold myself accountable to my goals!
Tuesday, March 29, 2011
Food Journal, Day 1, March 28, 2011 *Lost another pound :)*
As you can see, my calorie intake for yesterday was 1736.5, which is great because my calories needed to maintain my weight is in the 2300's, so that creates a deficit of over 600 calories. This along with the walking that I am doing should help me to lose the 2 lbs a week that I want to lose, and hopefully I will lose even more than that!
Monday, March 28, 2011
Exercise Journal for 3-21 to 3-27
Well, for week 1, as you can see in the spreadsheet, I walked a total of 10.8 miles, burned around 2,180 calories, and lost 2.6 lbs. YAY! I am so stoked to continue my journey and to continue tracking my progress.
I have started creating my meal plans, and I have goals to eat in between 1200 and 1800 calories a day, depending on the day and how much I exercise. In addition, I am using several different websites to help me with how many calories I need a day to maintain my weight, how many calories I burn during exercise (I do have a heart rate monitor that I also use during exercise to track my calorie burn), and the nutritional information for all foods that do not have this information on the labels. If any of you would like to know these websites, just let me know.
Today, I have already had a great breakfast! I enjoyed coffee, cinnamon & spice oatmeal, and a cup of strawberry halves.
This breakfast was only 228 calories, very filling, and extremely delicious. In addition, I have cube steak in the crock pot, and I will be adding potatoes, corn, onions, and carrots to it for supper. Most likely, I will also cook broccoli, so that I will have a very filling supper, with plenty of great veggies.
Friday, March 25, 2011
New Walking Plan & Recent Weight Loss
So, I gave up sodas for Lent, as I have posted before. Well, I did this to become closer to the Lord, which I feel is working. But, I also thought I would gain many health benefits by not drinking those sugar-packed sodas. But, for the first two weeks, I gained 5 lbs. Yes, I said 5 lbs! How crazy is that! Now, I believe part of it was water weight because I did increase my water consumption by almost three times what I used to drink. But, 5 lbs, that is just ridiculous!
Now, this recent weight gain put me at my heaviest weight EVER! On Monday, I weighed in at 198.8 lbs. I hate to even post that, but I know by doing it, I am holding myself accountable. When I saw this number, I almost cried. I used to weigh in between 130 and 140 lbs. This is where I want to be again, and very soon! So this is my year to lose all the weight that I have gained due to medical and health problems, stress, and just plain laziness!
So, this past week I have started walking everyday. I enjoy walking (outdoors, not on a treadmill) because it is relaxing, and I get to experience what the Lord has made and all HIS beautiful work! I especially enjoy walking when I have someone that is willing to walk with me, but I am fine walking by myself every now and then (it gives me time to think and recuperate from everyday stress)!
Over the past four days, I have walked around 6.5 miles (I think it is more than that because of warm-ups and cool-downs)! This is around 2 hours and 11 minutes of walking. This is awesome for me! In addition, I plan to continue walking at least 1 mile every Monday thru Friday! I also hope to get some other activities in on the weekends, which can be more walking, playing with my nieces or nephews outside, football, soccer, or some other physical activity that will get my heart rate up.
So, I stepped on the scale this morning, just for the heck of it. I have lost weight! YAY! The scale stated that I now weigh 197.4, which is awesome because I am losing weight. In addition, I had on clothes that I normally would not weigh myself in, so I know that this number is a little higher than what I actually weigh! I am so excited to see the numbers on the scale getting smaller, and I plan to keep walking, so that the number on the scale continually goes down!
In addition to walking, I have went grocery shopping and picked up many healthy and delicious foods for me to start eating. I actually bought some Greek yogurt to try, also, and I loved it (so this will become part of my normal diet)! I will be creating a food journal and planning my meals ahead of time, so that I know exactly what calories I am consuming, and I have started an exercise journal to track how many minutes and what type of exercise I am doing each day!
I will begin to post these soon, and I will try to post them about once a week! I also have new goals in mind because I have quite a few dates that are special to me this year, so I am going to post my new goals when I post my journal entries. I will go on and post one main goal for me this year, and that is to lose 20 lbs by July 16. This date is very important to me, as it is my Commencement ceremony. I will receive my Associates Degree in Elementary Education in May, and I will be participating in the Commencement ceremony in Charlotte, NC on July 16! I would love to be much thinner before then, so that I will feel comfortable walking in front of all the other students and parents that will be there!
So, for now I say, keep moving, eat right, and watch the number on the scale get smaller each day! :) Have a blessed day!
Now, this recent weight gain put me at my heaviest weight EVER! On Monday, I weighed in at 198.8 lbs. I hate to even post that, but I know by doing it, I am holding myself accountable. When I saw this number, I almost cried. I used to weigh in between 130 and 140 lbs. This is where I want to be again, and very soon! So this is my year to lose all the weight that I have gained due to medical and health problems, stress, and just plain laziness!
So, this past week I have started walking everyday. I enjoy walking (outdoors, not on a treadmill) because it is relaxing, and I get to experience what the Lord has made and all HIS beautiful work! I especially enjoy walking when I have someone that is willing to walk with me, but I am fine walking by myself every now and then (it gives me time to think and recuperate from everyday stress)!
Over the past four days, I have walked around 6.5 miles (I think it is more than that because of warm-ups and cool-downs)! This is around 2 hours and 11 minutes of walking. This is awesome for me! In addition, I plan to continue walking at least 1 mile every Monday thru Friday! I also hope to get some other activities in on the weekends, which can be more walking, playing with my nieces or nephews outside, football, soccer, or some other physical activity that will get my heart rate up.
So, I stepped on the scale this morning, just for the heck of it. I have lost weight! YAY! The scale stated that I now weigh 197.4, which is awesome because I am losing weight. In addition, I had on clothes that I normally would not weigh myself in, so I know that this number is a little higher than what I actually weigh! I am so excited to see the numbers on the scale getting smaller, and I plan to keep walking, so that the number on the scale continually goes down!
In addition to walking, I have went grocery shopping and picked up many healthy and delicious foods for me to start eating. I actually bought some Greek yogurt to try, also, and I loved it (so this will become part of my normal diet)! I will be creating a food journal and planning my meals ahead of time, so that I know exactly what calories I am consuming, and I have started an exercise journal to track how many minutes and what type of exercise I am doing each day!
I will begin to post these soon, and I will try to post them about once a week! I also have new goals in mind because I have quite a few dates that are special to me this year, so I am going to post my new goals when I post my journal entries. I will go on and post one main goal for me this year, and that is to lose 20 lbs by July 16. This date is very important to me, as it is my Commencement ceremony. I will receive my Associates Degree in Elementary Education in May, and I will be participating in the Commencement ceremony in Charlotte, NC on July 16! I would love to be much thinner before then, so that I will feel comfortable walking in front of all the other students and parents that will be there!
So, for now I say, keep moving, eat right, and watch the number on the scale get smaller each day! :) Have a blessed day!
Wednesday, March 16, 2011
Add color to your plate!
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| http://www.eatright.org/nnm/ |
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| http://www.qualitativelife.com/rawfood/2011/01/30/raw-food-delicious/colorful-vegetables-and-fruits/?lang=it |
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| http://mysweetyroom.onsugar.com/Fruits-good-Skin-1636120 |
These fruits and vegetables can be added to your day by eating them as snacks, dessert, side dishes, or main meals. Look for the opportunity to add an extra fruit or vegetable to your diet, and when you are shopping, always add one fruit or vegetable to your basket that you have never tried before!
RED
Apples
Bell Peppers
Guava
Potatoes
Rhubarb
Strawberries
Tomato
Watermelon
ORANGE
Apricots
Carrots
Cantaloupe
Oranges
Peaches
Pumpkin
Squash
Tangerines
YELLOW
Bananas
Corn
Honeydew Melon
Lemon
Pineapple
Squash
GREEN
Apples
Avocado
Broccoli
Kiwi
Lettuce
Peas
Spinach
BLUE / PURPLE
Blackberries
Blueberries
Cabbage
Eggplant
Grapes
Pomegranates
References
American Dietetic Association (ADA). (2011). National Nutrition Month 2011. Retrieved from http://www.eatright.org/nnm/
Monday, March 14, 2011
My struggles to quit smoking!
So, for Lent, I decided that I wanted to quit smoking. Now, I can honestly say that I have been trying, but the urge and cravings are so strong sometimes. I do not want to try to quit anymore though, I want to just do it.
I have never been the type to use programs, patches, gums, etc. When I decided I wanted to quit, I just quit. I would put cigarettes down, and not pick them up for weeks or months later. But this time, it seems so hard for me & I don't know why.
Well, I think I know part of the reason why. I am trying to do the LORD'S WILL, and that means the devil is trying to stop me. Any Christian knows what I mean. So, I will continue to pray, trust in the Lord, have faith, and hope that others will pray for me that I can quit sooner rather than later.
By the way, I have done great with giving up sodas for Lent. I did not have a soda from the time I woke up
Wednesday morning until Sunday around lunch time. So, I only had sodas on Sunday, which is allowed, but I don't think I will have any this Sunday, because they did not taste the same as usual. In addition, I feel better not loading my diet down with sugary drinks and all that caffeine. I do still drink coffee occasionally (which makes me think I am going to fix a pot in just a minute), but I feel so much better without all the sugar. I now drink water, coffee, low calorie and sugar Gatorade, and zero calorie and sugar Powerade!
Wednesday morning until Sunday around lunch time. So, I only had sodas on Sunday, which is allowed, but I don't think I will have any this Sunday, because they did not taste the same as usual. In addition, I feel better not loading my diet down with sugary drinks and all that caffeine. I do still drink coffee occasionally (which makes me think I am going to fix a pot in just a minute), but I feel so much better without all the sugar. I now drink water, coffee, low calorie and sugar Gatorade, and zero calorie and sugar Powerade!
God bless you all & Have a great night!
Monday, February 21, 2011
Tap Water vs. Bottle Water - What is better for you?
Since water is a very important part of everyone's life, it is important to know the facts about the water you are drinking. Water is important because it keeps you hydrated, it helps you lose weight and stay healthy, and your body is made up of about 50% to 75% of water depending on how much body fat you have! Some experts say you should drink 8 - 8 oz glasses of water a day or 64 oz. Other experts say you should drink half your body weight in ounces of water. For example if you weigh 150 lbs., you should be drinking 75 oz. of water a day. On About.com there is a quiz, that will tell you how much water you should drink a day depending on where you live, the temperature, if your sick, how much you exercise, among other factors in your day. Here is the link. In addition, individuals can drink too much water (more than 32 oz within an hour). It is important not to do this because it can have serious side effects, including death. So, make sure to space out your water intake throughout the day.
Another important factor to the amount of water you drink, is what kind of foods you eat. If you eat a lot of water-filled food, such as fruits, like watermelon, and vegetables, like broccoli, then you will not need to drink as much water in a day. I found a great list of fruits and vegetables and their water content on the following website. In addition to containing water, which is vital to everyone's health, fruits and vegetables are also great sources to help keep you full with lower calorie amounts than other snacks and side dishes.
So, back to the topic at hand, what type of water is better for you? - Tap Water or Bottled Water? Tap water is very easily accessible and is fairly safe depending on where you live and whether you use a filter or not. Bottled water on the other hand can be safe, but it can be harmful, just like tap water.
So, tap water can have toxins and harmful substances in it. If you live in the city, then you should contact your local health department or water company to find out about the tests that have been done on the drinking water, and see what is in it. If you have a well, you will need to pay to have your water tested, and some individuals in the city should also pay for this test, because toxins can be leaked into your water through the pipes that it flows through.
If you go through with the test, you will know more about what is in your tap water, so you can better decide what kind of filter you need for your house. There are plenty of types of filters out there, including filtered pitchers and filters that can be screwed directly onto the faucet. I believe these are the best two options, over buying bottled water.
Bottled water cost money, can have toxins in the plastic that the bottle is made up of, and most bottled water is just filtered tap water - read more here. There are several types of plastic that contain toxins, including number 3, number 6, and number 7 plastics. These plastics all contain toxins that are harmful - read more here. Another link that list some toxins in plastic is here.
So, my suggestion is to filter your tap water, save money, and use a metal water bottle, which keeps water colder and is safer for you and the environment. I bought one at Wal-Mart for $5, and it supported breast cancer research. What could be better? Know the facts about your water and stay healthy!
Here are some other links about this topic:
Tuesday, February 8, 2011
During your diet or weight loss program, if you slip, you don't have to fall!
Diets and weight loss programs can be especially hard to stick with, especially if you aren't seeing results immediately. One of the most important things that I have learned is that when you slip, you don't have to fall completely. What I mean is, if you have a day that you don't workout because you don't have the time or you eat something you shouldn't have, this slip does not mean that you have to give up completely and fall off the program or diet. Just get right back to it the next day.
Resting or cheating with food for one day can be beneficial to your program. I know from experience that resting for a day can allow your body to recuperate from the exercise that you have been doing, and for me, it helps me to feel even better the next day when I do exercise again. In addition, cheating with food, which can include eating larger portions than you should, or eating something, like cake or candy, that is extremely high in calories. When you eat like this, it does not mean that the diet is over or that you have completely failed with your program. It just means that you need to get back on the grind the next day.
I cheat with meals and snacks at least one day a week, which is normally Sunday. This has personally helped me lose more weight because I do not feel deprived from the foods that I love. When I do cheat with high calorie foods, I do try to limit the portion size of the food that I eat. In addition, I have heard that cheating can help trick your body, to help you lose more weight. Also, if you want to cheat, measure the amount of calories that you are cheating by, and schedule extra exercises for the next week to burn those extra calories off.
When you do start a diet or weight loss program, you need to schedule your exercise time as if it is an appointment. Many people show up early to their appointments & stick with them once they are scheduled. This means that you write the time you want to exercise into your date book, calendar, set an alarm in your phone, or whatever you do when you create a schedule for yourself, and stick with it. The indiviudals who schedule their exercise are more likely to stick with that schedule.
In addition, find a partner. If you have an exercise buddy, you are more likely to stick with an exercise regimen, than if you are working out alone. The exercise buddy can give you the motivation you need to keep going when you want to quit, and they can also help hold you accountable on days you are scheduled to workout.
The main goal is to create a workout plan, and don't give up! If you need to change it up because your plan isn't working, that is fine. Just get moving!
Resting or cheating with food for one day can be beneficial to your program. I know from experience that resting for a day can allow your body to recuperate from the exercise that you have been doing, and for me, it helps me to feel even better the next day when I do exercise again. In addition, cheating with food, which can include eating larger portions than you should, or eating something, like cake or candy, that is extremely high in calories. When you eat like this, it does not mean that the diet is over or that you have completely failed with your program. It just means that you need to get back on the grind the next day.
I cheat with meals and snacks at least one day a week, which is normally Sunday. This has personally helped me lose more weight because I do not feel deprived from the foods that I love. When I do cheat with high calorie foods, I do try to limit the portion size of the food that I eat. In addition, I have heard that cheating can help trick your body, to help you lose more weight. Also, if you want to cheat, measure the amount of calories that you are cheating by, and schedule extra exercises for the next week to burn those extra calories off.
When you do start a diet or weight loss program, you need to schedule your exercise time as if it is an appointment. Many people show up early to their appointments & stick with them once they are scheduled. This means that you write the time you want to exercise into your date book, calendar, set an alarm in your phone, or whatever you do when you create a schedule for yourself, and stick with it. The indiviudals who schedule their exercise are more likely to stick with that schedule.
In addition, find a partner. If you have an exercise buddy, you are more likely to stick with an exercise regimen, than if you are working out alone. The exercise buddy can give you the motivation you need to keep going when you want to quit, and they can also help hold you accountable on days you are scheduled to workout.
The main goal is to create a workout plan, and don't give up! If you need to change it up because your plan isn't working, that is fine. Just get moving!
Monday, February 7, 2011
Chocolate-Pretzel Clusters
Another delicious recipe that I found & wanted to share. These clusters have pretzels, dried cranberries, & almonds, all covered in chocolate. They are sweet, salty, chocolaty, and they are less than 100 calories. I found the recipe in a Family Circle magazine, so I looked it up online, so that I can share it with everyone. You can find the recipe here.
Since I do not like almonds, but my brother does, I split the recipe up and used different types of nuts. For the almonds and cashews, I used a 1/4 of what the recipe called for, and for the pistachios, I used a 1/2 of what the recipe called for. So, when you look at the recipe, for the almonds and cashews, I divided every ingredient by 4, and for the pistachios, I divided every ingredient by 2. My nutritional values are listed below for each type of cluster that I made, and I rounded each value up to the nearest whole number.
ALMONDS (14 clusters) (Nutritional Info per cluster)
*Calories - 66
*Fat - 4 g
*Carb - 8 g
*Sugar - 4 g
*Protein - 1 g
CASHEWS (12 clusters) (Nutritional Info per cluster)
*Calories - 73
*Fat - 4 g
*Carb - 9 g
*Sugar - 5 g
*Protein - 1 g
Pistachio (20 clusters) (Nutritional Info per cluster)
*Calories - 70
*Fat - 4 g
*Carb - 10 g
*Sugar - 6 g
*Protein - 1 g
So, if you have a sweet tooth, but you are trying to lose weight and stay on track, give these clusters a try. One or two clusters can satisfy the sweet tooth, without breaking the calorie bank or throwing your weight loss of track.
Saturday, February 5, 2011
Delicious Healthy Brownies!
For the recipe, you can follow the link below: http://www.doctoroz.com/videos/rocco-dispiritos-fudgy-fruit-nut-bars
This recipe calls for cutting the brownies into 12 equal squares, but I did 15 equal squares, so that the brownies were under 100 calories each. The nutritional facts for my batch of brownies is per brownie:
* Calories - 97
* Fat - 0.7 g
* Carbs - 20.4 g
* Sugar - 12 g
* Protein - 3.3 g
In addition, I could not find the espresso powder that was called for in the recipe, so I just left it out. They still tasted great!
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