Seems weight loss is a never ending battle and one in which i often lose.
In july of this yr i weighed in at a heafty 221 pounds, the heavesit i have ever been.
We went on vacation to south dakota and did a ton of walking (one could have mistaken this trip for an exercise adventure) but i found out all that walking actually made me feel better so i continued the walking when we got home. I joined something called meet up and found a group of people that walk mt rubidoux once a week on tuesdays so i joined them and i walked in the rain and heat i was determined to lose some weight and i got my whole family involved and some pretty terrific friends too. Kim walks with me on thursdays because she has school on tuesdays and my sister and the girls meet me when the softball schedule allows and then there is scot who will also meet me to walk. with their help i have come down to 209 pounds it has been a steady weight loss but that is okay because it is a lifestyle change and not a fad diet.
I want to go into the holiday season at below 205 so i will continue to push towards that goal and part of that goal is too cook at home and watch my portions .. I CAN DO THIS!!!!!!!
Monday, October 22, 2012
Sunday, October 21, 2012
Baked Eggs with cheddar and bacon
Ingredients
- 4 eggs
- 4 tablespoons fat-free milk, divided
- 2 tablespoons shredded smoked cheddar cheese
- 2 teaspoons minced fresh parsley
- 1/4 teaspoon salt
- 1/8 teaspoon pepper
- 2 bacon strips
Directions
- Coat four 4-oz. ramekins with cooking spray; break an egg into each dish. Spoon 1 tablespoon milk over each egg. Combine the cheese, parsley, salt and pepper; sprinkle over tops.
- Bake, uncovered, at 325° for 12-15 minutes or until whites are completely set and yolks begin to thicken but are not firm.
- Meanwhile, in a small skillet, cook bacon over medium heat until crisp. Remove to paper towels to drain. Crumble bacon and sprinkle over eggs. Yield: 4 servings.
Nutritional Facts 1 serving equals 107 calories, 7 g fat (3 g saturated fat), 219 mg cholesterol, 319 mg sodium, 1 g carbohydrate, trace fiber, 9 g protein. Diabetic Exchange: 1 medium-fat meat.
Friday, October 19, 2012
Wake-UP wonton cups
**** the recipe calls for cooking
the eggs on the stove top I poured the mixture into the wonton cups and bake it
… the group said they turned out good J
This recipe is: Healthy Quick Diabetic
Friendly
Rate
Wake-Up Wonton Cups Recipe
Wake-Up Wonton Cups Recipe
- Prep/Total Time: 20 min.
- Yield: 5 Servings
Ingredients
- 10 wonton wrappers
- Cooking spray
- 4 eggs
- 1/2 teaspoon garlic powder
- 1/4 teaspoon salt
- 1 medium tomato, seeded and chopped
- 10 drops hot pepper sauce
Directions
- Press wonton wrappers into miniature muffin cups coated
with cooking spray. Spritz wrappers with cooking spray. Bake at 350° for
10-12 minutes or until lightly browned.
- Meanwhile, in a small bowl, whisk the eggs, garlic
powder and salt. Heat a small nonstick skillet coated with cooking spray
until hot. Add egg mixture; cook and stir over medium heat until eggs are
completely set.
- Spoon eggs into cups. Top each with chopped tomato and
a drop of pepper sauce. Yield: 10 wonton cups.
Nutritional Facts 2 wonton cups equals 110 calories, 4 g fat (1 g saturated
fat), 171 mg cholesterol, 269 mg sodium, 11 g carbohydrate, 1 g fiber, 7 g
protein. Diabetic Exchanges: 1 starch, 1 medium-fat meat.
Friday, July 27, 2012
Mt Rubidoux walks
Kim Loomis and I joined a walking group that walks mt rubidoux every tuesday! So on tuesday July 24 we made our first walk i was so nervous i didn't think that i would make it to the top and back BUT YEAH I did and total time on the mountain was an hr and 20 min.
We decided with nothing else on the agenda to walk the mountain on thursday. We timed ourselves it took me 39 min to get up the mountain and just under 15 to get down.
120
54
We decided with nothing else on the agenda to walk the mountain on thursday. We timed ourselves it took me 39 min to get up the mountain and just under 15 to get down.
120
54
Tuesday, July 24, 2012
Foods that break the diet
Sometimes, it's not the huge things that wreck our diets. Most of the time, it is the tiny little things we don't even think about. Here are the top diet destroyers that will definitely stop your weight loss:
- Destroyer #1: Cheese, 2 oz of reduced fat cheese = 180 calories and 12 grams of fat
- Destroyer #2: Alcohol, 1 oz = 90 calories (Who uses just 1 oz?)
- Destroyer #3: ¼ cup of trail mix = 640 calories (That's about 4 handfuls.)
- Destroyer #4: Peanut butter, 2 tbsp reduced fat = 190 calories
- Destroyer #5: Mayonnaise, 1 tbsp = 100 calories
- Destroyer #6: Pasta, 1 cup of small spirals = 315 calories Solution: Use veggies instead of pasta, and top with tomato sauce and a turkey meatball!
http://www.sharecare.com/question/what-foods-stop-losing-weight#cmpid=tw00001
Monday, July 23, 2012
How to lose 5 pounds by Dr OZ!
1. Practice Portion Control
Over the years, portions have become supersized. Larger serving sizes make it easy to consume excess calories, even when it comes to healthy foods. Curb your consumption by being mindful of proper serving sizes: a serving of meat should be no larger than the palm of your hand or deck of cards. When it comes to snacking, don't eat out of the package or bag. When you’re dining out, ask for a doggy bag at the beginning of your meal and immediately place half of your dish in the to-go container so that you won’t be tempted to clean your plate. As a rule of thumb, make sure half of your plate is filled with fruits and colorful veggies at every meal. ( i can honestly say that i have been practicing this for a while and i no longer fill so yuckky after eating out and i am slowly losing weight)
2. Lose “Low-Fat” Labels
Many dieters fill their kitchens with foods branded as “low fat” – but all too often that label is a diet trap. To improve their flavor, manufacturers tend to add more sugar, flour and thickeners to fat-free products, which boost calorie content. The fats in these foods are replaced with low-performing white carbs that digest quickly and are rapidly absorbed into the bloodstream. This causes the classic sugar high and crash followed by a hunger rebound.
Additionally, studies show that people often view a low-fat label as a green light to eat much more than they normally would, unaware that low-fat versions of foods are usually not much lower in calories than the regular versions.
3. Rev Your Metabolism
Metabolism is the process your body uses to convert food into energy. If your weight loss is stalled, your metabolism might just need a little boost. Luckily, there are easy things you can do to ignite your body’s fat-burning engines.
Supplements
Here are three “power pills” that pack a punch.
Fucoxanthin is a compound derived from edible seaweed, and has been shown in studies to burn stubborn belly fat. You can get fucoxanthin from a nutritional supplement available in health food stores and online called Xanthigen, which combines brown seaweed fucoxanthin and pomegranate seed oil. Try 200 mg daily.
Sacha Inchi is derived from a nut grown in the Andes mountains and rainforests of Peru. It’s loaded with vitamin E, omega-3s, and anti-inflammatory properties that attack belly fat. Available online or at health food stores, take 600 mg of Sacha Inchi once a day.
L-arginine, a supplement available online or at drugstores, rounds out the metabolism power pack. Studies show L-arginine, when combined with exercise, helps restore the hormonal balance that promotes lean muscle mass. Take 2000 mg three times a day.
You can take all 3 of these supplements safely together. It’s best to take with food.
Add Protein and Greens
Digesting high-fiber green vegetables is an easy way to make your metabolism work harder, and it can kill cravings for unhealthy foods. Likewise, your body burns twice as many calories by digesting proteins than it does when digesting carbs. Add more protein to your diet with two fish-based meals per week. Packed with protein, fish, such as halibut or salmon, also contains omega-3 fatty acids, which increase fat-burning enzymes in the body.
Spice It Up
Some plants contain the bioactive ingredient capsaicin, which not only makes them spicy hot, but also doubles your body’s energy expenditure for 3 hours after a meal. Plants belonging to this family are a hot ticket for boosting metabolism. Include red peppers, cayenne, jalapenos, habaneros, and tabasco in your cooking. Capsaicin may also work to suppress appetite centers in the brain by boosting the release of certain neurotransmitters.
Ginger is also another good addition. It not only aids in digestion but increases body temperature and metabolic rates as much as 20% after eating. Slice fresh ginger and stir-fry it with vegetables for an energy invigorating meal.
4. Cut Out Artificial Sweeteners
Artificial sweeteners are frequently found in many reduced-calorie foods, processed products, and diet or decaffeinated drinks. Study after study connects artificial sweeteners to weight gain. Whenever you eat, your body is trained to expect calories, but it’s not getting them when you eat zero-calorie sweeteners. You end up craving more food and not feeling full. What’s more, artificial sweeteners are up to 7000 times sweeter than natural sugars and this can desensitize taste buds. As a result, artificial sweeteners can cause you to overeat.
5. Cut Out Soda
The average American drinks 53 gallons of soda a year; if it's regular soda, that comes to about 49 pounds of sugar. Soda is loaded with caffeine, high-fructose corn syrup and calories. In addition to contributing to weight gain, soda increases your risk of diabetes, bone weakening and tooth decay. Even diet soda is packed with artificial sweeteners. Additionally, the carbonation in soda cause air bubbles to form and expand in your abdomen. When they burst, carbon dioxide gas dispersed in the stomach, which can cause excess bloating.
6. Get Moving!
Part of any effective weight-loss routine is exercise. At minimum, make sure you’re walking at least 10,000 steps a day. Beyond that, select a workout routine that best fits your fitness and lifestyle needs.
Blast Fat
Fitness guru Tony Horton, creator of the P90X workout, has a plan to help transform your body in just 10 minutes a day. Try this special workout plan to trim and tone your body. Click here to watch Tony’s workout.
5-Minute Workouts
This Oz-approved series from celebrity trainer Joel Harper will tone your core, butt, arms, thighs and more in minutes. Click here to see the full workouts.
Run a 5K
Get in shape and hold yourself accountable by signing up for a 5K race. Click here to see the benefits and get a training schedule.
7. Vary Your Caloric Intake
Once your body gets used to consuming the same amount of calories every day, your weight loss naturally levels off to match what you burn. For example, your body simply adapts to 1800 calories and stops slimming down.
To keep your body working hard at shedding those pounds, vary your caloric intake. Consume 1800 calories one day; then reduce to 1600 calories the next day; and 1700 the following day. Keep this pattern going, and your body will have to exert more energy to make adjustments, which can trigger bigger weight loss.
8. Drink More Water!
We all know that water is healthy, but what you may not know is that it could help you shed excess pounds. Each day, drink enough water so that your urine is clear. A recent study showed that your metabolic rate jumps within 10 minutes of drinking ice-cold water, and it stays up for an additional half-hour after you drink it. Research has also found that drinking an average of 6.5 cups of water per day helped people consume 200 less calories a day.
9. Switch to Whole Grains
Instead of white pastas, breads and flour, switch to whole grains. Packed with fiber, whole grains keep you full longer, stabilize blood sugar, and are loaded with vitamins, minerals and antioxidants. Plus, a diet rich in whole grains has been tied to lower rates of chronic disease such as diabetes, high blood pressure, high cholesterol and obesity. Restock your pantry with fiber-rich whole-grain carbs such as:
10. Try a Cleanse
Still can’t quite shed those last couple pounds? The answer might lie in a cleanse, a quick way to eliminate toxins that might cause bloating and inflammation. Traditional cleanses can involve extreme low-calorie fasting, which can slow your metabolism and actually harm your body. Luckily, Dr. Oz has formulated a 48-hour weekend cleanse is based upon eating certain foods that keep your detoxifying systems running smoothly and revitalize your body.
Click here for Dr. Oz’s full 48-Hour Weekend Cleanse
Click here for the cleanse recipes
Click here for the cleanse shopping list
Over the years, portions have become supersized. Larger serving sizes make it easy to consume excess calories, even when it comes to healthy foods. Curb your consumption by being mindful of proper serving sizes: a serving of meat should be no larger than the palm of your hand or deck of cards. When it comes to snacking, don't eat out of the package or bag. When you’re dining out, ask for a doggy bag at the beginning of your meal and immediately place half of your dish in the to-go container so that you won’t be tempted to clean your plate. As a rule of thumb, make sure half of your plate is filled with fruits and colorful veggies at every meal. ( i can honestly say that i have been practicing this for a while and i no longer fill so yuckky after eating out and i am slowly losing weight)
2. Lose “Low-Fat” Labels
Many dieters fill their kitchens with foods branded as “low fat” – but all too often that label is a diet trap. To improve their flavor, manufacturers tend to add more sugar, flour and thickeners to fat-free products, which boost calorie content. The fats in these foods are replaced with low-performing white carbs that digest quickly and are rapidly absorbed into the bloodstream. This causes the classic sugar high and crash followed by a hunger rebound.
Additionally, studies show that people often view a low-fat label as a green light to eat much more than they normally would, unaware that low-fat versions of foods are usually not much lower in calories than the regular versions.
3. Rev Your Metabolism
Metabolism is the process your body uses to convert food into energy. If your weight loss is stalled, your metabolism might just need a little boost. Luckily, there are easy things you can do to ignite your body’s fat-burning engines.
Supplements
Here are three “power pills” that pack a punch.
Fucoxanthin is a compound derived from edible seaweed, and has been shown in studies to burn stubborn belly fat. You can get fucoxanthin from a nutritional supplement available in health food stores and online called Xanthigen, which combines brown seaweed fucoxanthin and pomegranate seed oil. Try 200 mg daily.
Sacha Inchi is derived from a nut grown in the Andes mountains and rainforests of Peru. It’s loaded with vitamin E, omega-3s, and anti-inflammatory properties that attack belly fat. Available online or at health food stores, take 600 mg of Sacha Inchi once a day.
L-arginine, a supplement available online or at drugstores, rounds out the metabolism power pack. Studies show L-arginine, when combined with exercise, helps restore the hormonal balance that promotes lean muscle mass. Take 2000 mg three times a day.
You can take all 3 of these supplements safely together. It’s best to take with food.
Add Protein and Greens
Digesting high-fiber green vegetables is an easy way to make your metabolism work harder, and it can kill cravings for unhealthy foods. Likewise, your body burns twice as many calories by digesting proteins than it does when digesting carbs. Add more protein to your diet with two fish-based meals per week. Packed with protein, fish, such as halibut or salmon, also contains omega-3 fatty acids, which increase fat-burning enzymes in the body.
Spice It Up
Some plants contain the bioactive ingredient capsaicin, which not only makes them spicy hot, but also doubles your body’s energy expenditure for 3 hours after a meal. Plants belonging to this family are a hot ticket for boosting metabolism. Include red peppers, cayenne, jalapenos, habaneros, and tabasco in your cooking. Capsaicin may also work to suppress appetite centers in the brain by boosting the release of certain neurotransmitters.
Ginger is also another good addition. It not only aids in digestion but increases body temperature and metabolic rates as much as 20% after eating. Slice fresh ginger and stir-fry it with vegetables for an energy invigorating meal.
4. Cut Out Artificial Sweeteners
Artificial sweeteners are frequently found in many reduced-calorie foods, processed products, and diet or decaffeinated drinks. Study after study connects artificial sweeteners to weight gain. Whenever you eat, your body is trained to expect calories, but it’s not getting them when you eat zero-calorie sweeteners. You end up craving more food and not feeling full. What’s more, artificial sweeteners are up to 7000 times sweeter than natural sugars and this can desensitize taste buds. As a result, artificial sweeteners can cause you to overeat.
5. Cut Out Soda
The average American drinks 53 gallons of soda a year; if it's regular soda, that comes to about 49 pounds of sugar. Soda is loaded with caffeine, high-fructose corn syrup and calories. In addition to contributing to weight gain, soda increases your risk of diabetes, bone weakening and tooth decay. Even diet soda is packed with artificial sweeteners. Additionally, the carbonation in soda cause air bubbles to form and expand in your abdomen. When they burst, carbon dioxide gas dispersed in the stomach, which can cause excess bloating.
6. Get Moving!
Part of any effective weight-loss routine is exercise. At minimum, make sure you’re walking at least 10,000 steps a day. Beyond that, select a workout routine that best fits your fitness and lifestyle needs.
Blast Fat
Fitness guru Tony Horton, creator of the P90X workout, has a plan to help transform your body in just 10 minutes a day. Try this special workout plan to trim and tone your body. Click here to watch Tony’s workout.
5-Minute Workouts
This Oz-approved series from celebrity trainer Joel Harper will tone your core, butt, arms, thighs and more in minutes. Click here to see the full workouts.
Run a 5K
Get in shape and hold yourself accountable by signing up for a 5K race. Click here to see the benefits and get a training schedule.
7. Vary Your Caloric Intake
Once your body gets used to consuming the same amount of calories every day, your weight loss naturally levels off to match what you burn. For example, your body simply adapts to 1800 calories and stops slimming down.
To keep your body working hard at shedding those pounds, vary your caloric intake. Consume 1800 calories one day; then reduce to 1600 calories the next day; and 1700 the following day. Keep this pattern going, and your body will have to exert more energy to make adjustments, which can trigger bigger weight loss.
8. Drink More Water!
We all know that water is healthy, but what you may not know is that it could help you shed excess pounds. Each day, drink enough water so that your urine is clear. A recent study showed that your metabolic rate jumps within 10 minutes of drinking ice-cold water, and it stays up for an additional half-hour after you drink it. Research has also found that drinking an average of 6.5 cups of water per day helped people consume 200 less calories a day.
9. Switch to Whole Grains
Instead of white pastas, breads and flour, switch to whole grains. Packed with fiber, whole grains keep you full longer, stabilize blood sugar, and are loaded with vitamins, minerals and antioxidants. Plus, a diet rich in whole grains has been tied to lower rates of chronic disease such as diabetes, high blood pressure, high cholesterol and obesity. Restock your pantry with fiber-rich whole-grain carbs such as:
- Quinoa
- Oatmeal
- Whole wheat bread
- Brown rice
- Whole grain pasta
10. Try a Cleanse
Still can’t quite shed those last couple pounds? The answer might lie in a cleanse, a quick way to eliminate toxins that might cause bloating and inflammation. Traditional cleanses can involve extreme low-calorie fasting, which can slow your metabolism and actually harm your body. Luckily, Dr. Oz has formulated a 48-hour weekend cleanse is based upon eating certain foods that keep your detoxifying systems running smoothly and revitalize your body.
Click here for Dr. Oz’s full 48-Hour Weekend Cleanse
Click here for the cleanse recipes
Click here for the cleanse shopping list
Wednesday, May 23, 2012
Emotional Eating
Lately has life has changed and there are so many things happening i find myself eating just to eat. Not because i am hungry but because i can :(
Thought that i would try to find some solutions.
Stress, anxiety and depression can all trigger hungry that is not
based in physical needs but in your emotional state. Here are few ways
to help you manage emotional eating:
Thought that i would try to find some solutions.
- Make a list of activities that you enjoy doing (other than eating!), such as walking, reading, gardening, etc. Keep this list handy and refer to it when you get the urge to eat.
- Call up a friend or family member who can take your mind off of eating.
- Try waiting out the urge. Give yourself 10 minutes. Then, after 10 minutes, if you really want to eat, have a small portion.
- Drink a glass of water or cup of tea. Hunger can be mistaken for thirst.
- Keep healthy snacks around, such as baby carrots, low fat crackers or cut up fruit, rather than high-fat, high-calorie treats.
- Don’t deprive yourself. It’s not uncommon for people trying to lose weight to completely cut out all favorite foods, but then end up bingeing on them later. Allow yourself to have a treat on occasion.
- If you think your eating is due to depression, anxiety or stress, seek out help from a mental health professional.
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