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Is it time to try again?

Ok, it's been MONTHS, but I didn't give up cause of sheer laziness. Cancer last year really got to me - and while the debate on chemo delayed dieting, reconstruction surgery just put it off even further. But now that I am post-op I'm seriously wanting to start again, even though I already made the choice to try and get approval for the lap-band procedure. I'm so serious this time, I told my honey that I want a 2nd Wii for our bedroom so I can use the Wii Fit more often. Now that my brother-in-law lives with us, the game room is no longer vacant during the day. I also have a stack of fitness videos. I just need a bit longer to heal before I start doing anything with my arms/chest or that is too strenuous. Don't want anything to interfere with healing cause I really don't want to go through anymore surgeries anytime soon!
Then again, do I really want to make a serious effort when I'm trying to get lap-band approval? If I lose 10 lbs I may not qualify for the procedure.....

Re-Deaux Once More

Dieting is a damn hard thing to do when you have evacuate. Because of freakin Gustav we had to THROW AWAY ALL of our food. Then of course there was the whole living in a hotel thing for a week. Yeah our hotel served breakfast daily - and a good one at that, in fact too good I think. They served eggs, sausage, french toast, waffles, potatoes, a variety of hot and cold cereals. With a spread like that it's hard to eat sensibly - especially if the hotel costs a fortune and you're at least trying to break even - LOL! Then you also have to factor in the whole eating out for dinner....and buying just a bit of food when you get home cause another storm is lingering. So needless to say I am WAY off track.
Tomorrow after my dentist appointment I will stop at the store and see about re-stocking so I can get back on track - that is if the stores are even restocked with perishables! I haven't stepped on a scale since before we evac'd. I'm kinda scared to, but hopefully I'll recover once I get food and get back on track. Wish me luck!

Testing shozu

Last time I did this it posted to the wrong blog.

Getting ready for some football

Football starts here for us at 6:30 am. University of Hawaii vs. Florida. Very early but we plan breakfast and bloody marys. Then I'm sure we'll all go back to sleep.

Low Impact Ways to Lose Weight

Hate Running? You're Not Alone
While a great way to get in shape, running can cause a lot of stress on your joints -- not to mention shin splints. Depending on where you live, running outdoors also may not be very practical. The good news is that you have several low-impact alternatives to running. Whether it's using classic equipment like stationary bikes and elliptical machines, or more unique trendy gadgets like hula hoops and BOSU trainers, there are plenty of less-painful ways for you to get in shape

Classic and Reliable
Whether you're at the gym, or downstairs in your basement, the essential low-impact fitness equipment you should focus on are the elliptical machines, stationary bikes, and rowing machines.

Pedal and Glide
Elliptical machines are one of the most popular pieces of equipment at your local gym. Much like a stationary bike (and unlike the treadmill), exercising on an elliptical machine causes little to no stress on the ankles, shins, and knees. You don't get the same impact as you do with running on a treadmill, because your feet are on pedals that provide a smooth, elliptical motion similar to running and biking at the same time.

Yoga and Pilates
Yoga and Pilates are other great low-impact exercises you can do in your home. Increase your strength, flexibility and stamina with low-impact stretches and exercises. You can even have a personal Yoga instructor courtesy of the Wii Fit!

Trendy and Fun
There are many fitness gadgets advertised on TV. Some of the most effective new low-impact exercise devices are the TreadClimber, BOSU balance trainer, Ab Lounge Ultra, Ab Roller, Perfect Pushup, inversion tables, and Hula Hoops (yes, they're still fun).

Hips and Hoops
Burn calories while having old-fashioned fun. Hula Hoops are not just toys anymore! Now you can swivel off the pounds while having a great low-impact aerobic workout that is fun for all age groups. A great family fitness activity that parents can do with their children. Helps improve posture and tones several muscle groups including oblique muscles, hip flexors, and glutes.

Tread and Climb
Why run, when you can walk? Bowflex's TreadClimber merges a treadmill with a stepper, which reduces your exercise time with a super-efficient, low impact workout.

Bounce and Roll
Exercise balls (also called stability balls and balance balls) look like big, brightly colored rubber balls that belong in a romper room. Using one of these balls during exercise (rather than just a flat surface) causes your body to engage your ab and back muscles to remain balanced. These muscles become stronger over time. So, even swapping out your office chair with a balance ball chair will help you burn calories and strengthen your muscles -- just by sitting!

Wet and Teathered
If you own a swimming pool, get a Home Swimmer, which allows you to swim as far as you want, regardless of the size of your pool. Home Swimmer is a portable stationary swimming system designed to allow residential pool owners, business travelers, and others to use smaller-than-Olympic size pools for an effective, low-impact fitness swimming experience at home or on the road.

Fit and Nimble
When it comes to weight-loss, any increase in daily physical activity can help. If joining a gym seems a bit too intimidating, there are easier, more private ways to jump start a physically healthy lifestyle. The Nintendo Wii and its Wii Sports games have been a fun and successful way of getting typically inactive people off the couch and "playing" sports. The new Wii Fit introduces users to strength and balance exercises, as well as cardio and yoga!

Starting over again.....

We had a visitor from Cali the week before last - and ate like there was no tomorrow. We really wanted to show her the best N'awlins has to offer. By time she left, I had gained back all I had lost, plus an additional 3! So last week I buckled down again, as hard as it was and managed to lose it all again - YAY! Spending half the week sick with a head cold likely helped - though I wonder if the pizza we just ate blew it all....LOL! Only time will tell.
Coming up I will share some tips I found online last week.

Vitamin

7-Keto

 

This by-product of DHEA (dehydroepiandrosterone) has demonstrated its effect on weight loss. For instance, in a 1999 study participants were told to exercise three times each week for 45 minutes and to restrict their caloric intake to 1,800 calories per day. The result? Participants who received 100 mg of 7-Keto two times each day lost six pounds after 8 weeks, while the control group lost only 2 pounds. Lisa Nelson, RD, LN of eNutritionServices.com explains, "It's believed the weight loss is related to an increase in a thyroid hormone (T3), which affects metabolic rate."  

 

5-HTP

 

Since 5-HTP is a precursor for serotonin, and elevated serotonin levels are known to suppress the appetite, it's been thought to aid in weight loss. For instance, in a double-blind trial without dietary restrictions, obese people with type 2 diabetes who took 750 mg of 5-HTP per day for two weeks significantly decreased their carbohydrate and fat intake. The result? Average weight loss was 4.6 pounds. The placebo group lost an average of .2 pounds.

 

HCA

 

Also known as hydroxycitric acid, this supplement reduces the conversion of carbs into stored fat by inhibiting specific enzyme processes, as demonstrated in laboratories. "It can also depress the appetite and induce weight loss," says Annamaria Poluha, nutritionist and founder of Breathe Bloom Blossom, a nutrition, exercise, and wellness program.

 

Glucomannan

 

Known as a water-soluble polysaccharide that is considered a dietary fiber, this supplement keeps blood sugar levels normal and keeps you satisfied longer. For example, in one controlled trial 2 to 3 grams/day were effective in a group of obese teens. In another trial, overweight adults lost weight with 3 to 4 grams/day with or without a low calorie diet. "This soluble fiber absorbs up to 200 times its weight in water," adds Poluha.

 

 

Amylase inhibitors

 

These starch blockers know a thing or two about preventing dietary starches from being absorbed by the body. By definition, starches are complex carbohydrates and can't be absorbed unless they're broken down by the digestive enzyme amylase along with other enzymes. In essence, highly concentrated amylase inhibitors have been shown to prevent the absorption of significant amount of carbs.

 

Pyruvate

 

"Pyruvate plays a biochemical role in the body, specifically within the Kreb's cycle (glucose metabolism) and gluconeogenesis," says Nelson. "Anywhere from 6 to 30 grams/day may be effective, according to limited studies."  For instance, one studied showed that pyruvate supplements of 22 to 44 grams/day enhanced weight loss and reduced body fat in overweight adults consuming a low fat diet.

 

HMB

 

HMB is, in essence, a metabolite for leucine and essential fatty acid. "If someone is deficient of leucine (rare), then they may benefit from the supplement," explains dietician Lisa Nelson.  While she indicates 3 g/day is needed in combination with resistance training, in accordance to one study, it's not as effective as other vitamins. Double-blind research shows that this supplement may only be effective when combined with an exercise program for people who are not highly trained athletes. One study showed that 70 year-old adults participating in a strength-training program for the first time who took 3 grams of HMB per day increased the amount of body fat lost.

 

L-carnitine

 

This amino acid packs a one-two punch when it comes to fat metabolism. The 4-1-1: in normal cells carnitine is required to transport fatty acids during the breakdown of lipids (fats) to generate energy. Most recently, the supplement, L-carnitine has been marketed as a weight loss product. For example, in a preliminary study of overweight teens in a diet and exercise program, participants who ingested 1,000 mg of L-carnitine each day for three months lost significantly more weight than the placebo group.

 

Fiber

 

"Fiber is the best supplement," notes Poluha.  In fact, several studies have demonstrated when fiber supplements are combined with a low-calorie diet, weight loss has been accelerated. "The recommendation is 25 to 30 grams/day. It slows down the emptying of food in the stomach and makes us feel full longer."  The recommendation is to start out slow by adding 5 to 10 grams/day. "Most people don't get more than 10 to 15 grams/day in their normal daily diet."

 

Calcium

 

Sure, we know that calcium builds strong bones, but what you may not know is that 1,000 to 1,200 mg/day for men and 1,000 to 1,500 mg/day per women, on average, depending on their age, will serve as a natural obesity cure, too. "Calcium plays a crucial role in how fat is stored and broken down," says Poluha. "The higher the amount of calcium there is in cell, the more fat will be burned." Nelson adds, "With added vitamin C, zinc, and magnesium, calcium will be better absorbed."

 

 

 

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tips from Woman's Day

1. Have a lowfat mini-muffin instead of a full-sized muffin Calories saved: At least 110
A typical muffin can pack anywhere from 300 to 600 calories! It really is a form of cupcake, says Barbara Capozzi, DO, a certified nutrition specialist affiliated with Hofstra University in Hempstead, New York.

2. Choose 1 1/2 cup fresh grapes instead of 1/2 cup raisins Calories saved: 125

3. Drink nonfat milk instead of whole Calories saved: 140 (if you drink two glasses a day)

4. Start your meal with a cup of chicken noodle soup instead of French onion soup Calories saved: 340 The melted cheese may be tasty, but it's also why French onion soup has a whopping 420 calories a cup.

5. Swap a 12-oz can of regular cola for diet soda Calories saved: 145

6. Scoop out the inside of a bagel Calories saved: 100 Scooping it out removes about 1Å^3 of the carbs while still retaining the crunchy/soft appeal.

7. Enjoy 12 large cocktail shrimp instead of eating a crab cake Calories saved: 155

8. Order fat-free cream cheese on the side Calories saved: 105 Many delis slather 3 Tbsp of fattening cream cheese onto your bagel. Limit yourself to 1 Tbsp of the fat-free stuff (just 14 calories).

9. Replace 2 chocolate chip cookies with 11 Nilla wafers Calories saved: 140

10. When eating guacomole, skip the tortilla chips and dunk baby carrots instead Calories saved: 110

11. Grill a sandwich with nonstick spray (like Parkay Buttery Spray) instead of butter Calories saved: 100

12. Make salmon salad with celery and lemon instead of tuna salad with mayo Calories saved: 120 The major calorie saver here is skipping the mayo. Choosing salmon (cold-poached or canned) over tuna gives you an omega-3 boost.

13. Opt for roasted chicken instead of fried Calories saved: 120 Four ounces of roasted white meat chicken without the skin has 190 calories, but the same size serving of fried chicken has 310.

14. Dilute your juice Calories saved: 100 to 120 (if you drink two cups a day) Mix 4 oz juice with 4 oz water for some calorie-controlled flavor.

15. Hold the cheese on your sandwich Calories saved: 100

16. When you hit the vending machine, pick a cereal bar instead of a packaged apple pie Calories saved: 100 to 300

17. Eat a whole-wheat English muffin with 1 Tbsp light butter instead of a bagel with 1 Tbsp regular butter Calories saved: 225 Bonus: The fiber will fill you up and help prevent swings in blood-sugar levels, says Elisa Zied, RD, spokeswoman for the American Dietetic Association

18. Try a white-meat turkey burger in place of a hamburger Calories saved: 115 Or cut even more with a meatless Boca burger. If you go with the turkey burger, remember to ask if it's made with white meat, or make your own, says Keri Gans, MS, RD, CDN, a spokeswoman for the American Dietetic Association.

19. At the movies, leave the butter off popcorn Calories saved: 180 (for a small)

20. Skip the yolks Calories saved: 115 (for two egg whites instead of two eggs)

21. Treat your sweet tooth to 6 cinnamon graham crackers instead of a cinnamon donut Calories saved: 100 or more

22. Start your day with a cup of puffed wheat cereal instead of a cup of granola with raisins Calories saved: 385 Puffy cereal has more air in it's and fewer calories than dense, crunchy cereals, says Zied.

23. Order a grande (16 oz) Frappuccino Light instead of a regular grande Frappuccino Calories saved: 100 Even better, order regular coffee; add skim milk and artificial sweetener, and it's still only 25 calories.

24. Instead of a candy bar, have a 100-calorie pudding cup Calories saved: 180

25. Split a Snickers bar with a friend Calories saved: 140

26. Warm up your sandwich and eat it open-faced (with just one slice of wheat bread) Calories saved: 100

27. Try a Kudos M&MÅfs snack bar instead of a pack of M&MÅfs Calories saved: 140 These snack bars combine chocolate, crispy rice, oats, nuts and M&MÅfs, and you still save calories over plain M&MÅfs.

28. Leave three bites of protein- or carb-rich food on your plate at each meal Calories saved: 100 or more The calorie count varies depending on what you're eating, but by the end of the day you'll have saved at least 100 calories with this technique, says Dr. Capozzi.

29. Measure your chocolate chips instead of eating out of the bag Calories saved: 140 or more It's easy to eat at least 3 Tbsp of chocolate chips when you're popping them straight from the package. Limit your sweet snack to 70 calories by portioning out a 1-Tbsp serving.

30. Use just 1 Tbsp of olive oil (measure it!) when you're cooking Calories saved: 120 or more Yes, it's healthy for you, but a Tbsp of olive oil has 120 calories and the big bottles pour fast, so you can easily end up using twice as much if you're not paying attention.

31. Skip the bread when you're eating out Calories saved: 150 (for one slice of French bread with butter)

32. Order wine instead of ordering dessert Calories saved: about 475 A 5-oz glass of wine typically has 125 calories, but a restaurant-sized serving of chocolate cake can have more than 600 calories!

33. Treat yourself to a fat-free fudge ice pop instead of a milk chocolate bar Calories saved: 110

34. Order your pizza with half the cheese Calories saved: 100 or more Ask for half the amount of mozzarella on your pie; most places are used to this request, says Helen Thompson, RD, director of America On the Move in Colorado.

35. Have a large baked potato and top it with 1 Tbsp fat-free sour cream instead of eating a medium-sized order of french fries Calories saved: 100 Eat the skin for added fiber, says Gans. The more fiber you have, the fuller you'll feel.Åh

36. Have spaghetti without meatballs, or just one meatball (instead of three) Calories saved: 180 to 270 An average meatball has 90 calories, so removing just two from your pasta bowl saves 180 calories. Tip: Cut up one meatball into a few pieces so it'll last longer.

37. In a restaurant, avoid sauteed dishes; ask for your food broiled plain Calories saved: 100

38. Swap a Philly cheesesteak for a boneless rib-eye steak Calories saved: 300 to 600 Top an 8-oz rib-eye with two onion rings and it's still substantially lighter than a cheesesteak with the works.

39. Use 1 Tbsp mustard instead of 1 Tbsp mayo Calories saved: 100

40. Put veggies in your omelet instead of meat. Calories saved: 100 Losing just 2 oz of meat saves 100 calories. Try adding a "meaty" vegetable like portobello mushrooms.

41. When eating Mexican, order a taco salad (without any shell) Calories saved: 200 or more

42. Halve the amount of butter you add when making boxed macaroni and cheese Calories saved: 100 (assuming you eat half a box and prepare the whole package using 1/8 cup butter instead of 1/4 cup)

43. Choose pumpkin pie over pecan pie Calories saved: 250 Pumpkin pie has more fiber and calcium, and it's also got vitamin A, which strengthens the immune system and promotes healthy vision.

44. Top pasta with 1/2 cup marinara sauce instead of 1/2 cup Alfredo sauce Calories saved: 170

45. Choose a bottle of beer instead of a margarita on the rocks Calories saved: 200 or more Hard liquor has more calories per ounce than beer or wine. Calorie counters should also steer clear of drinks that are mixed with juice, regular soda or sugary syrups.

46. Top pancakes or waffles with 1 cup of strawberries instead of 3 Tbsp syrup Calories saved: 100

47. On a hot day, cool down with 1/2 cup sorbet instead of 1/2 cup ice cream Calories saved: 130

48. Pick angel food cake over devils food cake Calories saved: 120 Angel food cake has no fat or cholesterol. The other choice, well it's not called devils food cake for nothing!

49. When stir-frying veggies, use 2 Tbsp broth instead of 2 Tbsp oil Calories saved: 235 You'll get extra flavor without extra fat.

50. At the ballpark, go for a hot dog instead of a hamburger Calories saved: about 200

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25 tips

25 Simple Tips to Improve Your Health and Fitness

The quality of our lives is determined by the quality of our health. You can have all the money in the world but if you go through your day feeling tired, fatigued or weak, you can't be living your life to the fullest. Here are 25 quick tips to increase your health and fitness:

1. Diets are evil

Because of their temporary nature, diets don't work. The people who do lose weight end up gaining it back again once they come off the diet. Instead of dieting, try to change your lifestyle. The changes you make to the way you eat should be sustainable for the rest of your life.

2. Get rid of the junk food

The easiest way to ensure that you don't eat the food you shouldn't is to make sure it isn't available. Go through your fridge and toss out all the junk food. Next time you go grocery shopping, make sure that you don't buy more.

3. Make use of healthy snacks

Having a snack between your meals is a good idea – as long as they're healthy. Stock up on fruits, veggies, nuts and seeds. Have them readily available for whenever you might feel hungry. This means both at home and at the office.

4. All carbs are not created equal

While carbohydrates are a necessary part of your diet, there are some that do more damage than good. Avoid white carbs wherever possible and switch to the whole-grain alternatives.

5. Kill the caffeine addiction

Whether it's coffee or soft drinks, caffeine is a drug. It's a legal drug but a drug nonetheless. If you feel the need for a warm drink, choose an herbal tea instead.

6. Don't forget the fat

Although trans-fats and the like should be avoided, you need to consume sufficient essential fatty acids. Make sure you are getting your omega-3 and omega-6 fats. These can be found in flax oil, nuts, and seeds.

7. Water is your friend

Your body is made up mostly of water. The problem is most people walk around dehydrated. If you are feeling thirsty, it's too late: you are already dehydrated. Make sure to drink half your body weight in ounces every day. That means if you weigh 200 pounds, you need to be drinking 100 ounces of water each day.

8. Breathe deeply

Oxygen is more important than water for your health. You can survive days without water but only minutes without oxygen. Most people today have very shallow breathing and are not getting enough air. Breathe deeply from your diaphragm to ensure your cells are well oxygenated.

9. Eat your veggies

Vegetables are rich in micronutrients (vitamins and minerals) that are essential to your health. Plus they have a cleansing effect on your body because of their alkaline pH.

10. Buy organic

Much of the commercial produce available today is devoid of nutritional value due to the depleted soil used in the industrial farming process. Organic produce also has the benefit of tasting a lot better. It might be more expensive but the benefit is well worth it.

11. Get friends that live healthy

The ongoing interaction with people who have the health you desire will be a positive influence on you. It is far easier to make the transition to healthy living when you have the social support.

12. Find healthy foods you enjoy

Just because you are heating healthy does not mean you need to suffer eating foods you hate. Look for healthy foods you enjoy and eat them more often. Find recipes online that are both healthy and enjoyable.

13. Take your lunch to work

Not only will brown bagging your lunch save you some money, it will help you avoid eating unhealthy foods for lunch. Take the extra time to make your lunch in the morning or make extra for dinner and eat the leftovers.

14. Eat out intelligently

For the restaurants that you visit frequently, find out the menu choices that are healthy options. This way, you can enjoy going out without jeopardizing your health.

15. Give yourself a cheat meal

Every now and then, it's okay to indulge in something you know that it is not good for you but you enjoy. You shouldn't deprive yourself. Just make sure that this only happens from time to time.

16. Sleep deeply

Get a good night's rest every evening. Sleep in a quiet room that is dark for the appropriate amount of time for you. Most people have heard that you need 8 hours of sleep for proper health. In my experience, the amount of sleep I need varies with my eating habits and exercise. When I am living in a healthy manner, I find I feel fully energized with about 6 hours of sleep. Find the amount of sleep that is right for you.

17. Schedule exercise

Make your workout an important appointment for yourself. Schedule it at a specific time and place. Make it as important to you as a business meeting or doctor's appointment.

18. Get a workout buddy

Sometimes your motivation to exercise wanes. When you have a partner that pushes you, it is far easier to take action. Working out with a friend also tends to make it a lot more fun.

19. Exercise aerobically

Cardiovascular exercise helps to burn fat and raises your metabolism. It also strengthens your heart and lungs. Do at least 30 minutes of aerobic exercise at least 3 times a week.

20. Don't forget to stretch

Stretching is important for your flexibility and the recovery of your muscles. Don't stretch a cold muscle – it's a good way to injure yourself. If you stretch before your workout, only do so after warming up. It's always a good idea to stretch after a workout where your muscles are already warm.

21. Train for strength

Building muscle not only increasing your strength but also increases your metabolism. Strength training also stimulates the release human growth hormone in your body which slows the aging process. It's important to engage in strength training 2-4 times a week.

22. Make exercise a habit

The easiest way to follow through and make sure that you exercise is to make it automatic. Exercise at the same time every day if possible.

23. Get a trainer

Although a personal trainer is not necessary, having one while you start out exercising can be very helpful. They can show the proper form for exercises and help motivate you to really push yourself.

24. Make changes gradually

If you've been living an unhealthy lifestyle for a long time, the challenge of healthy living can seem daunting. Instead of trying to change everything at once and getting overwhelmed, make sustainable changes gradually.

25. Don't give up

If you fall back into unhealthy patterns, there is no reason to beat yourself up about it. Identify why the lapse occurred and learn from your mistakes. Move forward with this knowledge and continue to move towards health.

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more tips

How Can I Eat More Veggies?

26. Have a V8 or tomato juice instead of a Diet Coke at 3PM.

27. Doctor your veggies to make them delicious: Dribble maple syrup over carrots, and sprinkle chopped nuts on green beans.

28. Mix three different cans of beans and some diet Italian dressing. Eat this three-bean salad all week.

29. Don't forget that vegetable soup counts as a vegetable.

30. Rediscover the sweet potato.

31. Use prebagged baby spinach everywhere: as "lettuce" in sandwiches, heated in soups, wilted in hot pasta, and added to salads.

32. Spend the extra few dollars to buy vegetables that are already washed and cut up.

33. Really hate veggies? Relax. If you love fruits, eat plenty of them; they are just as healthy (especially colorful ones such as oranges, mangoes and melons).

34. Keep seven bags of your favorite frozen vegetables on hand. Mix any combination, microwave, and top with your favorite low-fat dressing. Enjoy 3 to 4 cups a day. Makes a great quick dinner.

Can You Give Me a Mantra That Will Help Me Stick to My Diet?

35. "The best portion of high-calorie foods is the smallest one. The best portion of vegetables is the largest one. Period."

36. "I'll ride the wave. My cravings will disappear after 10 minutes if I turn my attention elsewhere."

37. "I want to be around to see my grandchildren, so I can forgo a cookie now."

38. "I am a work in progress."

39. "It's more stressful to continue being fat than to stop overeating."

I Eat Healthy, but I'm Overweight - What Mistakes Could I Be Making Without Realizing It?

40. Skipping meals: Many healthy eaters "diet by day and binge by night."

41. Don't "graze" yourself fat. You can easily munch 600 calories of pretzels or cereal without realizing it.

42. Eating pasta like crazy: A serving of pasta is 1 cup, but some people routinely eat 4 cups.

43. Eating supersize bagels of 400 to 500 calories for snacks

44. Ignoring "Serving Size" on the Nutrition Facts panel

45. Snacking on bowls of nuts. Nuts are healthy but dense with calories. Put those bowls away, and use nuts as a garnish instead of a snack.

46. Thinking all energy bars and fruit smoothies are low-cal

What Can I Eat for a Healthy Low-Cal Dinner if I Don't Want to Cook?

47. A smoothie made with fat-free milk, frozen fruit, and wheat germ

48. Have the smallest fast-food burger (with mustard and ketchup, not mayo) and a no-cal beverage. Then at home, have an apple or baby carrots.

49. A peanut butter sandwich on whole wheat bread with a glass of 1 percent milk and an apple

50. Precooked chicken strips and microwaved frozen broccoli topped with Parmesan cheese

51. A healthy frozen entree with a salad and a glass of 1 percent milk

52. Scramble eggs in a nonstick skillet. Pop some asparagus in the microwave, and add whole wheat toast. If your cholesterol levels are normal, you can have seven eggs a week!

53. A bag of frozen vegetables heated in the microwave, topped with 2 tablespoons of Parmesan cheese and 2 tablespoons of chopped nuts

54. Prebagged salad topped with canned tuna, grape tomatoes, shredded reduced-fat cheese, and low-cal Italian dressing

55. Keep lean sandwich fixings on hand: whole wheat bread, sliced turkey, reduced-fat cheese, tomatoes, mustard with horseradish.

56. Heat up a can of good soup.

57. Cereal, fruit, and fat-free milk makes a good meal anytime.

58. Try a veggie sandwich from Subway.

59. Precut fruit for a salad and add yogurt.
61. Remember, eat before you meet. Have this small meal before you go to any parties: a hardboiled egg, apple and a thirst quencher (water, seltzer, diet soda, tea).

62. As obvious as it sounds, don't stand near the food at parties. Make the effort, and you'll find you eat less.

63. At a buffet? Eating a little of everything guarantees high calories. Decide on three or four things, only one of which is high in calories. Save that for last so there's less chance of overeating.

64. For the duration of the holidays, wear your snuggest clothes that don't allow much room for expansion. Wearing sweats is out until January.

65. Give it away! After company leaves, give away leftover food to neighbors, doormen, or delivery people or take it to work the next day.

66. Walk around the mall three times before you start shopping.

67. Make exercise a nonnegotiable priority.

68. Dance to music with your family in your home. One dietitian reported that when she asks her patients to do this, initially they just smile, but once they've done it, they say it is one of the easiest ways to involve the whole family in exercise.

How Can I Control a Raging Sweet Tooth?

69. Once in a while, have a lean, mean salad for lunch or dinner, and save the meal's calories for a full dessert.

70. Are you the kind of person who does better if you make up your mind to do without sweets and just not have them around? Or are you going to do better if you have a limited amount of sweets every day? One RD reported that most of her clients pick the latter and find they can avoid bingeing after a few days.

71. If your family thinks they need a very sweet treat every night, try to strike a balance between offering healthy choices but allowing them some "free will." Compromise with low-fat ice cream and fruit, or sometimes just fruit with a dollop of whipped cream.

72. Try two weeks without sweets. It's amazing how your cravings vanish.

73. Eat more fruit. A person who gets enough fruit in his diet doesn't have a raging sweet tooth.

74. Eat your sweets, just eat them smart! Carve out about 150 calories per day for your favorite sweet. That amounts to about an ounce of chocolate, half a modest slice of cake, or 1/2 cup of regular ice cream.

75. Try these smart little sweets: sugar-free hot cocoa, frozen red grapes, fudgsicles, sugar-free gum, Nutri-Grain chocolate fudge twists, Tootsie Rolls, and hard candy.

How Can I Conquer My Downfall: Bingeing at Night?
76. Eat breakfast, lunch, and dinner. The large majority of people who struggle with night eating are those who skip meals or don't eat balanced meals during the day. This is a major setup for overeating at night.

77. Eat your evening meal in the kitchen or dining room, sitting down at the table.

78. Drink cold unsweetened raspberry tea. It tastes great and keeps your mouth busy.

79. Change your nighttime schedule. It will take effort, but it will pay off. You need something that will occupy your mind and hands.

80. If you're eating at night due to emotions, you need to focus on getting in touch with what's going on and taking care of yourself in a way that really works. Find a nonfood method of coping with your stress.

81. Put a sign on the kitchen and refrigerator doors: "Closed After Dinner."

82. Brush your teeth right after dinner to remind you: No more food.

83. Eat without engaging in any other simultaneous activity. No reading, watching TV, or sitting at the computer.

84. Eating late at night won't itself cause weight gain. It's how many calories -- not when you eat them -- that counts.
86. Skipping breakfast will leave you tired and craving naughty foods by midmorning. To fill up healthfully and tastefully, try this sweet, fruity breakfast full of antioxidants. In a blender, process 1 c nonfat plain or vanilla yogurt, 1 1/3 c frozen strawberries (no added sugar), 1 peeled kiwi, and 1 peeled banana. Pulse until mixture is milkshake consistency. Makes one 2-cup serving; 348 calories and 1.5 fat grams.

87. If you're famished by 4PM and have no alternative but an office vending machine, reach for the nuts. The same goes if your only choices are what's available in the hotel minibar.

88. Next time you're feeling wiped out in late afternoon, forgo that cup of coffee and reach for a cup of yogurt instead. The combination of protein, carbohydrate, and fat in an 8-ounce serving of low-fat yogurt will give you a sense of fullness and well-being that coffee can't match, as well as some vital nutrients. If you haven't eaten in 3 to 4 hours, your blood glucose levels are probably dropping, so eating a small amount of nutrient-rich food will give your brain and your body a boost.

89. Making just a few changes to your pantry shelves can get you a lot closer to your weight loss goals. Here's what to do: If you use corn and peanut oil, replace it with olive oil. Same goes for breads -- go for whole wheat. Trade in those fatty cold cuts like salami and bologna and replace them canned tuna, sliced turkey breast, and lean roast beef. Change from drinking whole milk to fat-free milk or low-fat soy milk. This is hard for a lot of people so try transitioning down to 2 percent and then 1 percent before you go fat-free.

90. Nothing's less appetizing than a crisper drawer full of mushy vegetables. Frozen vegetables store much better, plus they may have greater nutritional value than fresh. Food suppliers typically freeze veggies just a few hours after harvest, locking in the nutrients. Fresh veggies, on the other hand, often spend days in the back of a truck before they reach your supermarket.

91. Worried about the trans-fat content in your peanut butter? Good news: In a test done on Skippy, JIF, Peter Pan, and a supermarket brand, the levels of trans fats per 2-tablespoon serving were far lower than 0.5 gram -- low enough that under proposed laws, the brands can legally claim zero trans fats on the label. They also contained only 1 gram more sugar than natural brands -- not a significant difference.

Eating Less Isn't Enough -- Which Exercising Tips Will Help Me Shed Pounds?

92. Overeating is not the result of exercise. Vigorous exercise won't stimulate you to overeat. It's just the opposite. Exercise at any level helps curb your appetite immediately following the workout.

93. When you're exercising, you shouldn't wait for thirst to strike before you take a drink. By the time you feel thirsty, you're already dehydrated. Try this: Drink at least 16 ounces of water, sports drinks, or juices two hours before you exercise. Then drink 8 ounces an hour before and another 4 to 8 ounces every 15 to 20 minutes during your workout. Finish with at least 16 ounces after you're done exercising.

94. Tune in to an audio book while you walk. It'll keep you going longer and looking forward to the next walk -- and the next chapter! Check your local library for a great selection. Look for a whodunit; you might walk so far you'll need to take a cab home!

95. Think yoga's too serene to burn calories? Think again. You can burn 250 to 350 calories during an hour-long class (that's as much as you'd burn from an hour of walking)! Plus, you'll improve muscle strength, flexibility, and endurance.

96. Drinking too little can hamper your weight loss efforts. That's because dehydration can slow your metabolism by 3 percent, or about 45 fewer calories burned a day, which in a year could mean weighing 5 pounds more. The key to water isn't how much you drink, it's how frequently you drink it. Small amounts sipped often work better than 8 ounces gulped down at once.

How Can I Manage My Emotional Eating and Get the Support I Need?

97. A registered dietitian (RD) can help you find healthy ways to manage your weight with food. To find one in your area who consults with private clients call (800) 366-1655.

98. The best place to drop pounds may be your own house of worship. Researchers set up healthy eating and exercise programs in 16 Baltimore churches. More than 500 women participated and after a year the most successful lost an average of 20 lbs. Weight-loss programs based on faith are so successful because there's a built-in community component that people can feel comfortable with.

99. Here's another reason to keep level-headed all the time: Pennsylvania State University research has found that women less able to cope with stress -- shown by blood pressure and heart rate elevations -- ate twice as many fatty snacks as stress-resistant women did, even after the stress stopped (in this case, 25 minutes of periodic jackhammer-level noise and an unsolvable maze).

100. Sitting at a computer may help you slim down. When researchers at Brown University School of Medicine put 92 people on online weight-loss programs for a year, those who received weekly e-mail counseling shed 5 1/2 more pounds than those who got none. Counselors provided weekly feedback on diet and exercise logs, answered questions, and cheered them on. Most major online diet programs offer many of these features.

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25 quick tips

I Can Only Handle One Diet Change Right Now -- What Should I Do?

1. Add just one fruit or veggie serving daily. Get comfortable with that, then add an extra serving until you reach 8 to 10 a day.

2. Eat at least two servings of a fruit or veggie at every meal.

3. Resolve never to supersize your food portions -- unless you want to supersize your clothes.

4. Make eating purposeful, not mindless. Whenever you put food in your mouth, peel it, unwrap it, plate it and sit. Engage all of the senses in the pleasure of nourishing your body.

5. Start eating a big breakfast. It helps you eat fewer total calories throughout the day.

6. Make sure your plate is half veggies and/or fruit at both lunch and dinner.

Are There Any Easy Tricks to Help Me Cut Calories?

7. Eating out? Halve it, and bag the rest. A typical restaurant entree has 1,000 to 2,000 calories, not even counting the bread, appetizer, beverage and dessert.

8. When dining out, make it automatic: Order one dessert to share.

9. Use a salad plate instead of a dinner plate.

10. See what you eat. Plate your food instead of eating out of the jar or bag.

11. Eat the low-cal items on your plate first, then graduate. Start with salads, veggies, and broth soups, and eat meats and starches last. By the time you get to them, you'll be full enough to be content with smaller portions of the high-calorie choices.

12. Instead of whole milk, switch to 1 percent. If you drink one 8-oz glass a day, you'll lose 5 lbs in a year.

13. Juice has as many calories, ounce for ounce, as soda. Set a limit of one 8-oz glass of fruit juice a day.

14. Get calories from foods you chew, not beverages. Have fresh fruit instead of fruit juice.

15. Keep a food journal. It really works wonders.

16. Follow the Chinese saying: "Eat until you are eight-tenths full."

17. Use mustard instead of mayo.

18. Eat more soup. The noncreamy ones are filling but low-cal.

19. Cut back on or cut out caloric drinks such as soda, sweet tea, lemonade, etc. People have lost weight by making just this one change. If you have a 20-oz bottle of Coca-Cola every day, switch to Diet Coke. You should lose 25 lbs in a year.

20. Take your lunch to work.

21. Sit when you eat.

22. Dilute juice with water.

23. Have mostly veggies for lunch.

24. Eat at home.

25. Limit alcohol to weekends.

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Eggsaxctly

New research confirms that eating eggs for breakfast helps adults to lose weight.
The International Journal of Obesity published a study Thursday showing that adults who had two eggs for breakfast lost 65 percent more weight than adults who ate an equal-calorie bagel. The study confirmed previous research performed by the American College of Nutrition that indicated dieters who ate eggs for breakfast felt more full and consumed fewer calories after the meal.


Increased weight loss was not the only benefit for those who ate the egg breakfast. Those dieters reported having more energy than the people who had bagels. The egg-eaters also had a 61 percent greater reduction in body mass index. Both weight loss groups incorporated breakfast into an overall low-calorie diet.
"The increased satiety and energy due to eggs helps people better comply with a reduced-calorie diet," Nikhil V. Dhurandhar, Ph.D said. Dhurandhar was the lead researcher for the study.
Registered dietitian Jackie Newgent agreed. "Eggs are a good source of all-natural, high-quality protein, so they can help keep you satisfied longer, making it easier to resist tempting snacks," she said.
The cholesterol levels for the dieters did not vary from baseline in either the egg-eating or bagel-eating group, the researchers said.

Days 6 & 7

Yesterday I spent the day running around, so it was hard to stick to the eating every 3 hour plan. I had breakfast, a few sips of soda - then nothing till the afternoon, which ending up serving as my dinner. I had a 6 inch roast beef sub and small drink, then later I snacked on some grapes. I felt so guilty for straying, I walked on the treadmill for 30 minutes. I didn't want to over do it as my knee still swells up if I spend too much time walking around.

When I got up this morning my upper knee was a little sore. I continued the plan with yogurt, cheese, more grapes, and tuna for lunch - but I'm so tired of fish and veggies, so I had Ruben pick up some salads and wraps from The Italian Pie. I only had a salad, though I did splurge on a piece of peanut butter pie. I figured it okay since I did total a loss of 4 lbs for the week. Pretty good start. I was up to 6, but I knew sooner or later the water I've been drinking would kick in. I figure that I'll just spend some more time walking or trade my 1 soda allowance for that splurge. I tried diet soda yesterday in hopes of having an alternative, but I could taste the aspartame in it. I'm wondering how Coke Zero differs from regular Diet Coke. I wish I could make the switch, but that bitter after taste is just horrid to me!

I did notice yesterday that it seems as though my pain meds make me feel or think that I am hungry. So what do I do, suffer the pain so I don't eat or take the medication so I can walk on the treadmill?

Day Four & Five - Sticking to it

Trying to cut back on calories and eat every 2-3 is grueling! yet all in all, I've been doing fairly well. I've cut back drastically on soda, limiting myself to just one per day - which has resulted in horrible caffeine headaches. I've also been averaging about 1000 calories a day. It's yogurt, then cheese, then grapes, then yogurt, then a dinner of fish, veggies and a tad bit of rice.
Since the 1st I've lost 5 lbs. but I'm sure once the water weight catches up with me the scale will go up a bit. I've been drinking so much water I feel like a fish! The only thing I haven't yet done is commit myself to an exercise regimen. I figure first I need to get the diet down as second nature, then I'll start on walking an hour a day - especially since I just finished radiation today and will have more time to do this weekly, cause once I start chemo later this month I should only have to go every other week.
So fingers crossed that the scale keeps going down - and that the headaches ease up soon....it would be so easier if I could tolerate diet soda!

Day Three - Trying to Eat Right

Bought lots of healthful snacks yesterday. The great part about our shopping venture, was that yesterday was part of our "sales tax holiday." We spent absolutely no tax on our $400 purchase.

This morning for breakfast - something I normally don't eat, I had a "light" 100 calorie yogurt. Then 2 hours later I had an 80 calorie string cheese - a half an hour later I had a handful of some chips, waited another half an hour and had a plum. I've also been drinking lots of water, and I'm still on my first soda.

So I think I'm off to a good start. Let's just hope I I stick with it for the day. We're planning on some salmon & veggies for dinner - and the family as a whole is going all in on this. You know as they say, there is strength in numbers. After finishing up on the laundry, we each plan on getting in some time on the tread mill - as it is too damn hot to walk outside!

What it Takes to Lose Weight

What does it take to lose weight?

To lose weight, you have to cut down on the number of calories you consume and start burning more calories each day. Calories are the amount of energy in the food you eat. Some foods have more calories than others. For example, foods high in fat and sugar are also typically high in calories. If you eat more calories than your body uses, the extra calories will be stored as body excess fat.
A pound of fat is about 3,500 calories. To lose 1 pound of fat in a week, you have to eat 3,500 fewer calories (that is 500 fewer calories a day), or you have to "burn off" an extra 3,500 calories. You can burn off calories by exercising or just by being more active. (Talk to your family doctor before you begin any type of exercise program. Your doctor can help you determine what kind of exercise program is right for you.)
The best way to lose weight and keep it off is to eat fewer calories and burn off calories. If you cut 250 calories from your diet each day and exercise enough to burn off 250 calories, that adds up to 500 fewer calories in one day. If you do this for 7 days, you can lose 1 pound of fat in a week.
Many experts believe you should not try to lose more than 2 pounds per week. Losing more than 2 pounds in a week usually means that you are losing water weight and lean muscle mass instead of losing excess fat. If you do this, you will have less energy, and you will most likely gain the weight back.


How often should I eat?

Most people can eat 3 regular meals and 1 snack every day. The 3 meals should be about the same size and should be low in fat. Try to eat 1 to 2 cups of fruits and vegetables, 2 to 3 ounces of whole grains and 1 to 2 ounces of meat (or a meat alternative) at most meals.
Some people benefit more if they eat 5 to 6 smaller meals throughout the day, about 2 to 3 hours apart. For example, their first meal of the day might be a cup of low-fat or nonfat yogurt and a banana. Three hours later they might eat a simple deli sandwich with whole-grain bread and fat-free mayonnaise.
Do not skip meals. While this may help you lose weight in the beginning, it fails in the long run. Skipping meals may make you feel too hungry later in the day, causing you to overeat at your next meal.
After about a month of eating a normal breakfast, lunch and a light dinner, your body will adjust.


What is so bad about high-fat foods?

Foods high in fat are usually high in calories, which could lead to unwanted weight gain. Consuming too much saturated and trans fats may increase LDL cholesterol ("bad" cholesterol) level, and increase your risk of heart disease. The USDA suggests that you eat no more than 20 grams of saturated fat, and that you limit the amount of trans fat to as close to 0 grams as possible. Click here for more information on reading nutrition labels.
It is important to remember that some fats can be beneficial to your overall health. "Good" fat, such as polyunsaturated and monounsaturated fats are found in fish, nuts, and low- or nonfat dairy products.


Can I trust nutrition information I get from newspapers and magazines?

Nutrition tips and diet information from different sources often conflict with each other. You should always check with your doctor first. Also, keep in mind the following advice:

• There is no "magic bullet" when it comes to nutrition. There isn't one single diet that works for every person. You need to find an eating plan that works for you.
• Good nutrition doesn't come in a vitamin supplement. Only take a vitamin with your doctor's recommendation, as your body benefits the most when you eat healthy foods.
• Eating all different kinds of foods is best for your body, so learn to try new foods.
• Fad diets offer short-term changes, but good health comes from long-term effort and commitment.
• Stories from people who have used a diet program or product, especially in commercials and infomercials, are advertisements. These people are usually paid to endorse what the ad is selling. Remember, regained weight or other problems that develop after someone has completed the diet program are never talked about in those ads.

Will diet drugs help?

Although diet drugs may help you lose weight at first, they usually don't help you keep the weight off and may have damaging side effects. Most diet pills have not been tested by the Food and Drug Administration, which means you can't be sure if the drugs are safe. Taking drugs also does not help you learn how to change your eating and exercise habits. Making lasting changes in these habits is the way to lose weight and keep it off.

Day Two - Temptation

How does one gain the willpower needed to fight off the temptation that is all around us?

Currently I am looking for low-cal snacks, and trying to cut back on empty calories. It's not an easy task. We're heading to the store in a bit and I have to remind myself to stay strong, and not give in to the evil temptations.

To one of my weaknesses:

Oh Lady Godiva, how I LOVE your delectable chocolate covered strawberries, fruit cups and truffles. I regret informing you that I can no longer continue in this hazardous relationship. Starting today your tempting emails will be on block - and I will be avoiding the mall like the plague. I'm sorry to say this is just the way it will have to be until we can build a healthy relationship. for now this will not only benefit my hips (and thighs!) but my wallet as well.

In the meantime, I look forward to finding a healthy replacement.

I'm here

I did manage to lose about 20 pounds but have a long way to go. I'm in my mid 40's now and it ain't easy. I try to exercise by walking and pushing my son in his stroller for at least 20 minutes a day. I know he adds extra resistance with the weight involved.

10000 Steps a Day Programs

Health and fitness experts advocate taking 10000 steps per day. What are the caloric requirements and weight loss potential of these exercise programs?

Many health and fitness experts advocate wearing pedometers and taking 10000 steps per day. Taking these steps, which corresponds to walking a total distance of about 5 miles, will improve overall fitness and help control weight.
How many pounds can one reasonably expect to lose in a walking exercise program?

Caloric requirements of Walking

Ralph LaForge of the Duke University Medical Center provides a detailed analysis of the net caloric requirements of running and walking. LaForge defines the net caloric requirements as the calories required beyond what the body would burn if one had remained sedentary. (Technical detail: The calories used here are food calories, which are 1000 of the calories used in physics and chemistry.)

For slow walking (<3.5 mph) the body burns calories at a net rate of 0.77 calories per kg of body mass per mile. That corresponds to 35 calories per mile of slow walking for every 100 pounds of body weight. A 150 pound person will burn 53 calories per mile and a 200 pound person will burn 70 calories per mile.

For faster walking (>3.5 mph) or running the caloric requirements increase. For fast walking, the body burns calories at a net rate of 1.38 calories per kilogram of body mass per mile. That's about 63 calories per mile of fast walking for every 100 pounds of body weight. A 150 pound person will burn 94 calories per mile and a 200 pound person will burn about 126 calories per mile. Running rather than walking fast increases these figures about 10%.
Losing Weight

Losing a pound of fat, requires burning about 3500 calories more than is taken in via food. In round numbers, a person weighing a little over 150 pounds will burn about 100 calories per mile of fast walking. That means one would have to walk 35 miles to lose a pound. That makes it sound virtually impossible for the average person to walk his/her way to a significant weight loss.

So let's look at it a different way. 10000 steps per day corresponds to about 5 miles (2000 steps = 1 mile for most people). Hence walking 10000 fast steps a day burns about 500 calories a day. At 500 calories a day, it takes only a week to add up to the 3500 calories needed to lose one pound.

A totally sedentary person who works up to walking 10000 steps a day without increasing his or her caloric intake might reasonably expect to lose a pound a week. But be careful here, most people take some steps in the course of their normal activity, so if they start a 10000 steps a day program, they are not increasing their activity by that much. In addition one must resist the temptation to increase one's caloric intake by indulging too much after a hard workout.
What about a person who already does some walking? Adding 2000 steps (about 1 mile) to your daily routine, without eating more, works out to about 100 extra calories a day. These extra calories don't sound like much, but over a year they add up to 36,500 total extra calories burned. Call it 35,000 so you can have a few days off. These 35,000 extra calories burned correspond to a weight loss of about 10 pounds a year.

Walking 10000 steps a day will not produce the dramatic weight loss promised (but often not delivered) by many fad diets. However consistent daily walking combined with sensible eating habits can lead to significant weight loss over time. This slow and steady weight loss is healthier than dramatic quick weight loss or yo-yo dieting.

For tips on starting a 10000 steps a day program see:
Start Taking 10000 Steps a Day