This is challenge is about being honest.  I’ll be honest.    I exercised everyday but, I didn’t journal!   I noticed that once I stopped journaling the weight stopped coming off.   I’m actually up 1 lb this week.   So, I’m starting over today with my food journal and I’m eating humility pie today. 

Please Read the following article!   It is EXCELLENT.    It talks about all of our challenges and how to overcome them.   Excellent, Excellent, Excellent!!!!  http://www.womenfitness.net/over-eating.htm

Here are some thoughtful questions:

1) When I eat things that obviously will not help my weight loss– am I thinking to myself, “This is cancelling out all the exercise and good habits I’ve used today?”   NO!  

• An expert says I’m feeling fragmented when I feel the cave into the craving and lose control.   Check this out:
  • Usually, when I ask people not to binge-eat when they want to, they describe the feeling as being out-of-control. The word I use for that feeling is fragmented. A person feels panicky, scattered, disoriented and food helps them get grounded and numb out.  http://www.healthyplace.com/eating-disorders/transcripts/binge-eating-and-self-esteem/menu-id-58/

2) When I stop being accountable for my eating, do I end up with good results?  NO!

3) When I stop being accountable for my eating, do I get on the scale or want to journal?  NO! (I’m afraid of the results usually because the scale doesn’t lie.)

4) When I stop being accountable for my eating, do I feel like I need to exercise more?  YES! 

• There are lo’s of articles about this.   And, exercise can backfire on you b/c you end up feeling hungry after you finish and then, you might end up eating more than you should afterwards!    More to come on this.  

 5)  Do I exercise enough to burn off the extra calories?  NO. 

• Check out this website to help calculate calories for whatever exercise you do.   http://www.changingshape.com/resources/calculators/caloriesburnedcalculator.asp

6) When I stop being accountable for eating, what do I eat more of?    Treats, candy (mostly chocolate), and junk food.  

•  
  • An expert was asked about why this woman and her friends craved sweets after she eats dinner; the reply was:    “…..it is a release of a hormone I believe the name is seretonin. I do not have the article, but I remember from my Anatomy and Physiology studies. There was a study done and supposedly genenetically gifted people release a lot of this hormone that makes them feel full, thus the Barring weight gain and sweet cravings are not as bad. However, in people “inheritently prone” to gaining “bad genes”, their seretonin levels are lower, so thus comes the sweet cravings and unfulfilling sense causing hunger binges.  Now, some “fat free foods” block your hormone senses and make you fell less full. (It plays with your brain tricking the hormone secretion of seretonin thus lowering it).   The number one “Americanized product responsible for your problem is tahhh daahhh “High Fructose Corn Syrup.” This product blocks those sensors and leaves you feeling sweet cravings and unfulfilled hungers.  Rule of thumb if you read a label, and most will actually have it, the High Fructose Corn Syrup should not be on the top(first four ingredients). If it is, the fourth o.k. borderline. This means that the product contains a lot of High Fructose Corn Syrup. Corn Syrup itself is o.k., and not the same.   Stay away!!!!!! Chances are these people who you want to help have a cabinet chunked full of this stuff. Check the label it is in all most all “inexpensive groceries” Why, this product is un-natural and it is easier to mass produce products cheaper by using High Fructose Corn Syrup.    So, get your clients together, read those labels, and ditch it…   By the way, you will find it difficult even in healthy foods to not find the above named… High….))) OHHHH, I hate the name…..So, chalk one up and put a dent in the pocket book, go for those other products without it. Even tomato sauce has it.. Go to the store have a look. Not suprisingly, most kids juices and what not have it…. Unless you are a “big spender shopper” and go for the natural… It’s more expensive but your mind and health will love doing without High Fructose… Ditching this can actually increase mental capacity believe it or not…   http://acefitness.infopop.net/3/OpenTopic?a=tpc&s=799290654&f=4852980327&m=4561038821

7)      Why do I turn to a certain type of food first when I am weak,  and then want more?

I found an interesting article about why some people crave sweets (and this goes along with the following article that mentions “High Fructose Corn Syrup.”    This article deals more with behavior though. 

• It’s a matter of chemistry

The psychological approach to correcting obsessive eating suggests that I should identify my feeling before I take the first brownie. Am I lonely, sad, happy, or all of the above, because once I take the first bite, I am on the fast track to a binge.

The behavioral approach suggests savoring things in life other than food, such as a sunset, music, or a bird singing. I have realized that for me, nothing matches the rush I experience from that first bite.    Read more…..
http://www.weightandwellness.com/id40.html

Are your answers the same as mine?    

So, here are my words of advice for this week:   1) If you were successful with your goals– keep it up!   Inspire us and continue.     I have been tracking the progress of some of my friends and they have lost  5 lbs (total) this week.   So, people are having success.   2) If you did not lose weight this week, like me, inspire me and everyone else with your determination to continue forward.

137lbs–Sneakers

132lbs–SpaDay/Dancing

127lbs–Out with the Ladies

122lbs–Date with husband

117lbs–New Workout Outfit

115lbs–$200 on Clothes

Here’s some advice about surviving while at a party: 

How to Survive Holiday Parties on a Calorie Budget! By: Kathleen Fitzgerald Liz Neporent The most fattening days of the year are the ones sandwiched between Thanksgiving and New Year’s. A handful of Christmas tree-shaped cookies here, a couple of missed workuts there, and before the last chorus of “Auld Lang Syne” has been sung, your scale registers a few extra pounds. Where does this holiday heft come from? Those additional calories can sneak up on you even if you’re trying to “behave.” But believe it or not, it is possible to navigate through the holiday season and remain within your calorie budget. Below, our top tips for doing just that: 

Don’t let your fingers do the walking: By avoiding anything that doesn’t require a knife, fork and spoon to eat, you eliminate high fat, high calorie choices like pigs in a blanket and cheese puffs. Many of the appetizers that circulate at holiday parties go for upwards of 300 calories a pop. And who can eat just one? Two notable exceptions: raw veggies and shrimp.

Be a buffet slayer: Cruise buffet tables and survey the offerings before going in for the kill. Once it’s on your plate you’ll feel obligated to eat it. And the better stuff may be down at the end, tempting you to come back for seconds because your plate is already full.

Be last on line; the fattening stuff will be gone. Choose foods that are high in water content and fiber like veggie and fruit dishes, clear soups and non-oily salads. Try everything, but limit quantities.

Be a thoughtful eater: Don’t just blindly gobble up nuts and chips. Stop. Think. Is what you’re putting in your mouth worth an extra workout? If you really want to nibble on some party mix, put it on a plate so you’re conscious about how much your ”nibbling” adds up.

Wait at least 20 minutes before you go back for seconds; that’s how long it takes your stomach to signal your brain that it’s full. Even if you don’t keep an exercise and food diary at any other time during the year, keep one during the holiday season. It will keep you honest and help you monitor your excesses and successes.

Be careful how you quench your thirst: Most alcoholic drinks deliver over 100 calories an ounce — and believe us when we tell you they are not exactly high in fiber. In addition, try to avoid those drinks that contain milk, cream or fruit juice. Many are filled with sugar (empty calories) and fat (extra calories). Try wine spritzers or alternate each alcoholic drink with a glass of water, diet soda or flavored seltzer to cut your consumption.

Make working out a priority: Yes, it’s harder to work in a workout when you toss traveling, shopping, gift wrapping, baking and a whole host of other holiday-related activities into the mix. That’s why it’s so important to commit to fitness. Besides counteracting extra holiday calories, exercise reduces stress and gives you more energy. Sure, you may have to get creative about slipping your workout in, but knowing it will help you get through the holidays without gaining weight should be a big motivator.

Live by the 90-10 rule: After all, the holidays are about having fun and celebrating life. While they shouldn’t totally focus on eating and drinking, you may feel left out if you don’t get a taste of some of those once-a-year treats. Keep this thought in mind: do everything right 90 percent of the time and allow yourself to let loose and ”cheat” the other 10 percent of the time. You’ll enjoy the festivities without carrying them around on your waistline the rest of the year.

“You could burn off the 45 calories from this Snickers Miniatures in a variety of ways: Swimming: breaststroke for 4 minutes Cleaning – scrubbing bathroom for 11 minutes.  Sculling for 4 minutes.”   

I don’t know what sculling is but,  I can swim six laps in 4 minutes— that’s a lot of swimming for a 5 second indulgence!

I found the following article on Fitday.   I was interested in how they matched string cheese with a fruit, or an egg and carrots for snacks.    I have had granola bars for snack b/c they are fast and easy; however, I think a protein snack will be better.      For lunch today, I had a piece of wheat bread with almond butter and a little bit of jam.   It was so good!   If I had been able to stay home and eat more, I would have made another one!    This favorite lunch would be disastrous on a day that I had plenty of time.

 Here is the Fitday article.

Preparing meals with a good amount of essential nutrients is tough these days considering the time constraints from which we all suffer. There are several things to think about (quickly) as we rush to squeeze in a meal that is healthy and will provide us with sustenance and a feeling of satiety (without providing too many calories).

Macronutrients: Carbohydrate, Protein and Fat

What are the essentials of every meal?  The basics are the 3 macronutrients: 

1. Carbohydrates
2. Fats
3. Proteins

Essential vitamins and minerals are in everything we consume; the trick is consuming the right things. Nutrients come in so many forms, so what’s key is making sure we consume the correct balance of them (and do not leave ourselves hungry and dissatisfied). 

Scientifically speaking, most of our nutrients and calories should come from carbohydrates (45-65 percent of them), as they are the primary source of energy for all body functions.  Almost all essential vitamins and minerals come from carbohydrates.  Proteins should provide 10-35 percent of our calories, and while fats should be used sparingly, it is essential to consume healthy fats each day (nuts, olive oil, avocados, etc.).

Maximize Vitamins and Minerals With a Colorful Plate

So what are some good ways to ensure our meals contain essential nutrients and vitamins?  Think in colors.  The more colors on a plate, the better.  Each meal, especially lunch and dinner, should contain an abundance of leafy green vegetables, whole grains and fruits.  Those should be accompanied by a reasonable serving of lean protein (around 5-6 oz.), and a healthy, unsaturated fat like almonds, avocado or olive oil.

A good example of a meal containing many essential nutrients and vitamins would be the following:

• 5-6 oz of lean protein such as grilled chicken breast, turkey breast, lean beef or steak trimmed of fat, whitefish, legumes, tofu or salmon
• Romaine lettuce and spinach (vitamin A, iron, potassium) salad with tomatoes (vitamin C) and 1-2 tablespoons of low or nonfat salad dressing. 
• ½ a yam  (potassium, fiber, vitamin B1 ) with a tsp. of olive oil (no trans fat), or light butter made from non-hydrogenated oils
• Strawberries (vitamin C, antioxidants) with sugar free pudding (usually about 60 calories)

This is a nutritionally complete, filling and colorful meal. There are a million possible combinations, but there are a few key things to remember. Again, the more colors the better. Your colors should come from fruits and vegetables (not starches). 

Snack Ideas: Pair Essential Vitamins with Protein

Snacks are easy to prepare as well, and every snack should always be accompanied by protein. The following are some nutrient-filled snacks that will keep you satisfied in between meals:

• Low fat string cheese with one serving of fruit (one apple, strawberries, 1 small banana, 1 whole peach, etc.)
• Hard boiled egg with handful of baby carrots or one serving of fruit
• ½  Cup cottage cheese or low fat yogurt with 12 raw almonds
• ½ cup tuna salad with light mayo and a handful of baby carrots

Also, it’s always good to start the day with a breakfast high in lean protein (ie., one whole egg + 3 egg whites).  Simple carbohydrates like candy, sugars, soda, jellies and cakes and any and all fried foods should always be limited. The problem with these, and other starches like white breads and pasta, is that they are dense in calories and fat, low in nutrients, and they are not satisfying. The more of them we eat, the more we crave.

http://healthydietweightloss.org/10-healthy-weight-loss-foods  (after looking up perfect foods for a balanced diet)

Hello everyone!     No, don’t worry, I’m not going to email you every day.   However, if you want to read my ramblings, then you’ll have to visit my blog.    I’d love to hear about your insights during your journey—so, share them with me or start your own blog and I’ll link it to mine!   Yet, I did want to share with you that 23 people have started this fitness challenge.   Out of these 23, six people are interested in being competitive so far.    Considering, we all have 10 lbs or more to lose, it’ll be a race to the finish!     The grand finale winner needs to have lost the most lbs (or percentage of body weight), show that they’ve written down all their food intake, and exercised every day.   Using Fitday.com is the perfect way to do this!   Those of us who are competitive will give $10 at the end of the 10 weeks for a gift certificate for the “Biggest Loser.”   The show is on tonight, by the way.  

I was down 2.6 lbs this morning.   I’m sure it’s because I’ve stopped eating 1000 extra calories of Halloween candy!    (I’m serious, I counted all the candy I ate one day and it was SCARY!)    It’s hard being honest.   The only way to really lose weight is to be true to yourself.   We are what we eat after all. 

Someone was asking how to calculate the percentage of fat loss.   Here is the perfect tool- it’s SO EASY.   http://www.fitwatch.com/qkcalc/calculate-weight-loss-percentage.html

Drink your water!   

Have a GREAT day! 

Love, Heather

I really cut down on calories today.    This occurred mostly because I didn’t eat any Halloween candy.     I did notice that I was way low on my Vitamin D.    Plus, I didn’t meet the recommended amount for Iron and Vitamin E with my diet.    I will be taking a vitamin everyday.    FitDay is great because it will give you report percentages of protein, carbs, and fat as well as which vitamins you are not getting enough of.     I ate too much fat today.    I noticed it was because of the eggs I had for breakfast.     hmmmmmmmmmm.   Maybe I should come up with a better option for protein.    Eggs are too high fat to have every day.     I ate 48 grams of fiber however.   I hope this will balance out the fat. 

1) Make your goal for 10 weeks.

2) Drink 8 cups of water a day.

3) If you are going for weight loss, the challenge is to see who can lose the highest percentage of body fat during the 10 weeks.    We will also track pounds for those who have more than 10 pounds to lose for their goal.    Email me your initial goal, and then send me your weekly weight loss every Monday morning.  

4) Journal your food intake.   Keep a notebook handy and write down the things you eat.    Be honest.   And, don’t give yourself a hard time for making poor choices.     Just do your best.    There is a challenge to see if we can keep our journals everyday.    Those who can do this will also be a winner.    

5) Plan out your allotment of food for the day.    Stick to your plan.

6) Exercise every day.   Make specific goals.

7) Join me if you can for adventurous activities.     This week you can meet me at Del Norte for Water Aerobics at 4:30pm or a low impact fitness class on Wednesday at 4:30pm, or you can try a Stable & Strong Class (chair exercise) on Friday morning.   I can get you a free pass!  Just let me know.     I’m also going to attend the Body Pump (strength training) class on Friday at 5pm and then go for a swim afterwards.    If you want to join me for the Friday night adventure let me know ASAP.   

If you want to be competive and try to win the challenge, then let me know and I’ll tell you more about the specifics.   Otherwise, get on the train with me and let’s begin.

There is a really great, free tool that will help with food journally, tracking exercise, and keeping track of your progress.   Go to www.fitday.com and you will find that you’ll have all the tools you need.

My ticket to the train is a desire to be more disciplined with my eating.     So, here are some things goals I’m making on my first day of my trip:

1) Weigh myself (and I’m not going to be critical).   I have to start somewhere.

2)  I’m going to measure my waist, hips, neck and bust line.

3) I’m going to make a 10 week goal of 15 lbs by January 11th.     If I acheive my goal, then the following weekend I’m going go to San Francisco to look at the museums I’ve always want to see.

4)  I’m going to journal my eating, and track my calories.

5)  I’m going to drink 8 cups of water a day.

6)  I’m going to exercise daily.

7) I’m going to try out new activities.   And, I’m going to work on upper body strength, and abdominal strength.

8)  I’m going to eat 30 grams of fiber per day. (5 fruits and veggies, and only whole wheat bread — no white bread)

9)  I’m going to love myself despite my weaknesses. 

10)  I’m going to enjoy the journey!!!!

The fitness director at the health club I work at suggested I focus on eating more fiber.   So, I looked up how much fiber I need per day.   Here is the article I found.

How Much Fiber Do I Need?

 How much do we need? Most adults in the United States average about 15 grams of fiber per day. That’s not enough. The Institute of Medicine suggests we consume 14 grams of fiber for every 1,000 calories we need. Since most diets average about 2,000 calories per day, it would follow that most people should consume at least 28 grams of fiber per day. Many health care practitioners are actually recommending even more, from 40-60 grams per day.

 How do I get it? You will find fiber in grains, vegetables and fruits. There are also fiber supplements available. The items listed below contain about 10 grams of fiber.

 Grains