Sunday, February 28, 2010

A Prude

So lately...I've been wondering if I am a prude.

When I hit the gym directly from work, I change in the bathroom of the locker-room.

Other ladies are SOOOOOOOOOOOOOOOO free. Not just changing their clothes in front of their locker. I am talking strutting around or in no hurry to put clothes on.

I've seen a lot of naked ladies lately.

I think its weird. Is it just me?

The other day a lady who was drying off with a towel and mostly not covered struck up a conversation with me. I didn't know where to look....

Saturday, February 20, 2010

Worst Workout Week

This week I had the worst workout attendance since I began refocusing on my health (***excluding when I hurt my knee and had to sit still due to doctor's orders).

One workout....That's all....

I was outta town on vacation for 2 days....

I caught a bug and was down for two days.......

I had family in town....

I had two (non-work) project meetings....

So, here's to another week and new beginnings and hitting workout targets....

Monday, February 15, 2010

Does Weight Loss Success Require Mental Toughness?

I would say yes and so do the author of the article with the same title as this blog post.

The author states that Mental Toughness includes:

1. belief in self
2. good work ethic
3. being self-motivated
4. high in self-regulation
5. being good at handling pressure
6. having good emotional control
7. able to monitor self
8. being resilient

And all these things combined, helps you overcome life's challenges to succeed in weight loss.

I can't agree more. It takes a certain mental toughness to persevere when you aren't seeing results, to say no to food that isn't healthy for you, and to exercise regularly - whether you feel like it or not.

Thursday, February 11, 2010

Leggo My Eggo!

Growing up we ate eggo waffles! Yummy! With butter and syrup.

This summer I discovered multi-grain eggo waffles and I started eating them again with reduced sugar smuckers jelly. They're 140 calories, 2.5g of fat, and 2 carbs per serving (2 waffles).

But its gotten harder and harder to find them. There is a sign in front of the freezer section, noting that Kellogg apologizes about the shortage and they are working on it. Yeah, but that signs been up there for weeks and weeks.

So, I googled it....CNN had an article about it.

They'll be in short supply until mid-2010!

Seriously, Kellogg, Leggo My Eggo!

Have you tried Van's waffles? I may give those a try.

Wednesday, February 10, 2010

Almond Milk

OR "Sometimes you feel like a nut. Sometimes you don't" (Remember Almond Joys? But, I digress)

One of the bloggers I follow drinks almond milk. With limited options while fasting (gluten free, vegan eating), I decided to give almond milk a try. I've tried both soy and rice milk before - I don't care for either.

I really liked it! It's got a great flavor and texture to it. You can find it in your local grocery store, healthy food store, even Walmart. I like both the Almond Dream and Blue Diamond Milk brands. You can even find it in chocolate and vanilla flavors. Interestingly enough there are a ton of videos and articles out there on how to make your own almond milk.

I recommend trying it out...

Do you drink a milk alternative? Why?

Here's what a LA Time's article has to say about...

"Almond milk contains zero cholesterol. It's free of saturated fats, so it's a healthful option for people with, or at risk for, heart disease. It doesn't contain lactose, so it's an option for people with lactose intolerance. And it's even lower in calories and total fat than soy milk: a glass contains just 60 calories and 2.5 grams of fat to soy milk's 100 calories and 4 fat grams.

But although almonds, among nuts, are a good source of calcium and protein, almond milk's calcium and protein levels don't compare to the levels in cow's, goat's or soy milks. A glass of almond milk provides just 1 gram of protein. Some brands provide up to 20% of the daily recommended calcium intake (about 10% less than the other milks), but other brands provide none.

Almonds are also a good source of iron, riboflavin, vitamin E and some essential fatty acids. A cup of the ground-up nuts contains more than 11 grams of omega-6 fats (but very few omega-3s).

In recent years, several studies have hinted at a link between nut consumption and lower blood cholesterol and a reduced risk of heart disease. Since 2003, the Food and Drug Administration has allowed almonds (and other nuts) to bear the claim that eating 1.5 ounces of nuts daily, as part of a diet low in saturated fat and cholesterol, may reduce risk of heart disease.

Still, nuts are one thing -- almond milk is another. The fraction of almond milk that's actually comprised of finely blended almonds varies between products and can be minimal, Kazaks says. In many commercially available almond milks, almonds are the second or third ingredient, after water and sweeteners. (The same is true for many soy milks as well.) So despite the high vitamin E and omega-6 content of almonds, a glass of almond milk may contain none of the vitamin and just 300 to 600 milligrams of the omega-6s.

Almond milk is a fine alternative for people allergic to cow's and soy milks, Jaffe's Sicherer says, but almonds pose their own allergenicity hazards. Allergies to tree nuts, including almonds, are among the top allergies in the population, affecting 0.2% of children. And although cow's and soy milk allergies are often outgrown, nut allergies are more likely to persist."

Tuesday, February 9, 2010

Even Martha Stewart Does It...

Wow...I didn't believe that Martha Stewart had tried pole dance fitness until I saw it.

What's keeping you from trying it?

Monday, February 8, 2010

Refuse to Regain

I read this book a few months ago after learning about it in a Women's Health Magazine article. I read it on google books because I was anxious to read it right away. The author, Barbara Berkeley, also has a blog that's updated regularly.

I was dissapointed with the book; though I think the WHM article and her blog are great.

Here are some pointers from the book:

1. Be Tough, Not Moderate - When it comes to weight maintenace. Adpot a tough maintenace strategy. Practice your strategy by imaging yourself in potential situations and overcoming the obstacles. Don't fear the challenge. Never let others dictate your eating plan. Refuse to deviate or be deviated from your plan.

2. Keep tabs on your weight - whatever method you think is best.
Whether that is step on the scale regularly or trying on the same pair of jeans.

3. Drop the use of "cheat" and substitute "choice"

4. Immediately reverse small regains.

5. Make sure you have a pre-arrange 'to get weight off' strategy so that you don't have to wing it at the last minute. The easiest strategy is to go back on your original weight loss regimen.

6. Accept reversal of regain weight gain days as a part of life.

7. Exercise is crucial for maintainers. Find an intiguing practice and practice it 5 to 6 days a week. Underscore, its importance by scheduling it, outfitting yourself for the sport, and setting goals to achieve.

8. Remain in a supported setting until you are sure you have achieved your senior maintenance setting - if not permanently.

9. Have a balanced diet including lean meat, eggs, veggies, fruits, nuts, seeds, and low fat diary. A diet low in sodium, saturate fat, high in omega-3 fatty acids, high in fiber, low in trans-fats, high in vitamins & minerals.

In the book she outlines, 12 Rules for Success:

1. Be Tough, Not Moderate (about weight maintenance)
2. Commit yourself to a 3 month opt period* (following all the rules for success perfectly for at least 3 months. afterwards, more flexibility is allowed)
3. Weigh Yourself Every Day
4. Reverse Small Gains Immediately
5. Eat Primarian At Least 90% of the Time*
6. Eat One Major Meal a Day*
7. Perform a Daily Plan and Scan (each day think about your food plan; also think of the challenges that may occur and how you can overcome them)
8. Stop Eating after 8pm*
9. Eat from a Limited Menu*
10. Have One Acceptable Treat a Day
11. Have a Love Affair with Exercise
12. Maintain w/ Support & Support Others

I didn't agree with Rule 3,5,6,8, or 9. I don't find them personally applicable nor do I think their applicable for the average person. Rule 3 - included incorporating other rules I don't agree with.

Rule 5 - Eating a Primarian diet 90% to 100% of the time. What is a primarian diet? It is one that consists of lean meat, eggs, non-starchy veggies, fruits, nuts, seeds, and some low fat diary similar to what our ancesters ate. No/very little starches....rice, most beans, potatoes, or bread. That's little grains (wheat, rye, oats, barley, corn) and grain-based products (flour, cereal, breads, etc..) - even those that are whole grains. Little to no sugar, honey, juices, sweets, pasta, sweetened drinks, condiments. Limited consumption of tropical fruit including bananas, pineapples, mangos, and papayas. Non-caloric beverages are allowed. The only oils allowed are olive, canola, and avocado. Acceptable treats: low-fat pudding cups, low-fat sugar free jello, low-fat frozen yogurt & ice cream, and low- fat toppings.

Rule 6 - Eating one major meal a day. I just don't believe in this. I think you should listen to your body. Some days it may be evenly spread out meals, others one major meal and other small meals. Rule 8 - Stop Eating After 8pm. Research shows that its not when you eat that causes weight gain, but how many calories you eat during the day. I do agree that if you have a snacking problem, you may need to make rules about not going back to the frig after a certain time. Rule 9 - Eat from a Limited Menu - I understand the principle and have read the research behind it in other publications. However, I do think that you should enjoy eating and try different things. If you have a problem doing so, then consider limiting your menu.

The book spends a lot of time discussing the Primarian diet and ways to implement - which is why I didn't find it more useful. However, as I typed this recap I did realize it did have several tips that were helpful. So, I recommend reading this book but take the some of things she advocates with a grain of salt.

Thin For Life!

I just finished reading this book by Anne M. Fletcher, M.S., R.D. The full title is Thin for Life: Keys To Success From People Who Have Lost Weight and Kept It Off. I HIGHLY recommend it to anyone who is determined to keep the weight off after losing it. It packed full of wonderful advice, tips, and principles...415 pages of 'em.

This time around losing weight (I lost 25lbs about 2 and 1/2 years ago) I knew I had to do somethings differently if I wanted to keep this weight off. Not necessarily losing the weight, but in keeping it off. But since that was my focus, I ended up losing weight differently too.

What I loved most about this book was not only did it highlight similar/pattern behavior that worked for the group of weight loss masters (those who had lost the weight and kept it off for a number of years) but also the individual things that the weight loss masters did keep the weight off.

Here are just a few of the highlights:

1. It doesn't matter if you've lost weight beofre and gained it all back, b/c most of the masters didn't make it the 1st, 2nd, or 3rd time around either.

2. Majority of masters weigh themselves regularly so they can cathch themsleves when their weight starts to climb. Most have a special plan of action if their weight starts to climb.

3. Maintenance means much more than weight maintenance. It includes the maintenance of other healthy lifestyle behaviors, such as healthy eating patters, exercise, reducing stress, keeping healthy relationships and more.

3. If you spent six months getting in shpae by jogging and lifting weights, how long would you expect the positivie effects to last after you'd stopped? Exercise training doesn't last three years later. You have to keep practing the good habits or you lose the skills.

4. Biology permits obesity to occur in individuals; but the environment causes obesity to occur in the culture.

5. You motivation for weight control will wax and wane.

6. Maintenance is not static. What works at one point in time may not at another.

7. Regainers were far less likely to exercise

8. Some experts advise you spend at least one month in a maintenance program for each month that you spend losing weight.

9. The masters gain and enjoy new tastes in food.

10. Some masters view more healthy foods, such as fruits as desserts/rewards. Others develop low-fat/calorie "splurge" foods.

11. The masters make conscious choices about how to choice their calories. Part of the choice making process is trade-offs. If you have a higher calorie or fatty item, you may have to forgo something else.

12. There's evidence that the longer you cann keep extra pounds at bay, the more likely you'll be able to keep weight off for good. Maintaining weight loss for 2 to 5 years decreased the risk of subsequent regain by more than 50 percent.

13. The most striking similarity among the masters was that they have discovered a way to nip weight gain in the bud. The masters nip weight gain in the bud on a day-by-day basis and on a meal-by-meal basis. The vast majority of masters stop gaining before they put on 5 pounds.

14. Masters don't let lapses become relapses. Lapses are single events of doing something unplanned that is not ideal for weight control.

Thursday, February 4, 2010

Applebee's Under 550 Calories Meals

My cousin wanted to eat out yesterday....I said no to his first two suggestions. When he finally suggested Applebees, I said yes because I knew they have a weight watchers menu.

But, then I noticed their new under 550 calories meals. (Just how don't know b/c they don't provide the nutrional info...LOL).

I chose the 7 oz. peppercorn grilled sirloin steak (its topped w/ melted Asiago cheese), steamed herb potatoes, and carrots & zuchini (i don't like brocoli).

It was delicious!I highly recommend it.....

Tyrese Gibson Success Tips

Read this quote on another blog that inspired the author too and really got me thinking too....

"When you look a certain way, that says how you feel about yourself," says Gibson. "When you're in shape, you don't have to walk up to somebody and say, 'Yo, I love myself.' You look like you care for yourself."

WOW....What I am saying to others by taking care of my body? What about when I wasn't? What I am saying to myself?

So, I read the original article. It shares on how Tyrese gained & lost almost 40 pounds and refocused on his career. He shared about how he did alot of things to mask the weight he was gaining....

Another, thing he said really stuck out to me. "If you can find time to eat, you can find time to work out."

Here's the original article....

Blogging Aspirations

Every week - if not everyday - something blog-worthy happens or I read something blog-worthy. I make a mental note to write about it or email the article to myself. Sometimes, I blog about it. Often...I don't.....

Letter To the Office Diet Saboteur

************Does this blog make us look fat? highlight. You can download this as a printable letter here. You can also find other great letters on their site**********

Dear (co-worker/supervisor/boss, assistant),

I am sure you've noticed that I have (struggled with weight my whole life/just
had a baby/am retaining water for many people/drink too many beers). Recently I
have begun to (crash diet/count calories/reduce carbs/adopt a healthy lifestyle) in
attempt to (lose a few pounds/fit into my old prom dress/become smoking hot/lower
my risk of a massive heart attack).I have noticed that you enjoy (baking/bringing in band candy/celebrating eventhose most minuscule holidays). I would appreciate if you would stop putting treats on (my desk/next to my cubicle/on my computer monitor/in my face).

You certainly have every right to bring these items to work but please put them in the break room. This way I can avoid the temptation and you can continue to enjoy bringing in treats. In addition, after I decline your food items please desist from announcing loudly to the (entire office/free world) that (one piece won't hurt/I am on another crazy diet/you knew I couldn't resist). Your actions when I decline your food indicate that you (are jealous of my success/want me to continue to ignore my health/are a jackbag).

I enjoy our working relationship and hope that it continues productively, however
if you persist in sabotaging my efforts I will get a safety pin and poke the voodoo doll of you I keep in my (purse/briefcase) in it's (butt/eye/big toe). This shouldn't surprise you as you always knew I couldn't resist.

The Dieter

Tuesday, February 2, 2010

Does This Blog Make Us Look Fat? Highlight

If You Ate Too Much On Vacation

Gain a little weight on vacation? No you didn’t. Here’s some denial affirmations to tell yourself.

1. It’s not fat it’s sand trapped in my suit.
2. It’s not fat it’s my new necklace made of shells.
3. Since it’s on my back and I can’t see it it doesn’t exist, thus, it’s not fat.
4. It’s not fat it’s “carry on” luggage. It will store underneath my seat conveniently out of sight.
5. I gained muscle from all the walking.
6. It’s not fat it’s the happiness and contentment I found on vacation that I’ve crammed into my soul.
7. My body is still on Pacific Time and my scale is on Eastern Standard so it’s just a 3 pound time difference.
8. It’s not official weight gain until one week AFTER vacation ends.
9. It’s still cold here so I need the extra weight for warmth.
10. The scale calls it three extra pounds, I call it a souvenir

Monday, February 1, 2010

Does This Blog Make Us Look Fat?

I LOVE this blog. It always makes me smile. Real weight loss adventures by real women with a sense of humor.

This week I'm gonna highlight a few of my favorite posts. Hope you enjoy will enjoy them too.