Eat enough calories!

I have had alot of questions about serving sizes and calorie counting. This is the most important part of losing weight so I appreciate the questions and the effort you are all making to make good food choices.
First and most important, eat enough calories. If you are under 1200 you are starving your body. don't do that! Let me explain how the body works. Your body need a certain amount of calories for fuel to live off of without any physical activity at all. If you are not giving yourself at least that amount of calories your body goes into starvation mode. It begins to store every calorie you give it as fat and starts looking for another fuel source in your body to use for energy, which is your muscles. You don't want to use your muscle for energy. Muscles keeps your metabolism up which helps you burn calories and lose weight. Which is also the reason your body chooses to use it as fuel, to be able to cut the calorie loss. Sure with under 1200 calories you will lose weight at first, but you will not be healthy and with your body in starvation mode and a lower metabolism, you will gain it back and twice as fast. In the same respect if you are giving your body enough nutrition filled, healthy calories everyday it will be more willing to give the stored calories (fat) away as fuel for your workouts. Your body will recognize it will have more calories coming in tomorrow and it has the nutrients it needs to be heath so it sees it doesn't need to store the calories and can use them for fuel. So you have the stored fat for fuel for workouts, building muscle with weights (which burns more calories) and eating right, all working together to get your body where it wants to be. Yep you heard me right! Your body knows where it should be weight wise to be healthy. If you give it the tools (calories) and do the work (workouts) it will do the rest! That is very exciting!!! So don't cut the calories below 1200!! (For some this number may be higher. Once again please put your info in here http://www.myfitnesspal.com/welcome/learn_more to find your number or talk to me and i can help you.)
Second: As far as servings go, here is some info, and please continue to ask question!!!
Lean meats, poultry and seafood is usually about 3oz. That is about the same size as a computer mouse and a check book size for seafood.
Fruit and veggies: You need 4-5 servings a day. So get them in there. You do have to count them in your calories but they are not much and have the nutrients your body need. Try to make at lest half of those servings veggies. A salad with mixed veggies is 60 calories. It can fill you up, give you the vitamins and minerals you need AND is not high in calories.
Third: Eat your snacks!!!! if you keep your blood sugar from going up and down it will make you feel better and keep you from getting hungry. So eat a snack at 9:30 or 10 and another at 3. I eat a 3rd snacks in the afternoon if i have room in my calories.
Over all I am very happy with the feedback I have been getting. It sounds like everyone is losing weight and doing great! Remember you can ask questions on the blog at the bottom of any post or call, text, or email me anytime. It is so exciting for me to see the hard work and progress being made. The thing I love the most is being able to be apart of you reaching your goals and being healthy and happy. Keep up the great work!!!

Size Doesn't matter

I am a firm believer that healthy does not mean fitting into a size 6.  Also, healthy doesn't always equal skinny or skinny equal healthy.  I have told most of you this exact idea.  The BMI chart doesn't take build or muscle to fat ratio into consideration.  Women tend to define themselves with a number.  It shouldn't be that way. 
http://hellogiggles.com/size-doesnt-matter-chart-proves

New Priority

Now that you have a schedule written down and planned out we are on to the next step.
 Step 2: Priority.    If you have a real goal to loss weight you are going to have to put it higher up on your priority list.  You might have to make some sacrifices but in the end it will be worth it. This means don't put off your workouts. Some days I would swim at 5 in the morning.  If I wake up and am too lazy to get out of bed and tell myself I'll do it later I seem to run out of time in the day before I can get it in.  So DON'T PUT IT OFF.  Keep to your schedule.  And don't let other time consuming things distract you. (Like the computer, TV, reading, crafts) :)
   Another tip for this step is not over schedule your life.  Easier said than done but you must make time to get the workouts in.  Now, please do not get me wrong.  I am not asking you to take time away from your family.  I am however asking you to take your personal time and spend it wisely.  Some of you might say "What personal time?!?!?"  And believe me I understand that.  But I bet if you look you can find sometime to get it in.  Convenient time? Maybe not but time all the same.  Sometime I have had to make rules for myself that included, No checking facebook until my workout is done (or what ever is a everyday thing).  You can do it.  Make the time

New Schedule

Well this is the time of year when it gets crazy fro some of you.  With  school, kids, baseball and all the end of the school year stuff.   Schedules are changing and about ready to get really busy.  But the sun starts coming up earlier and it is getting warmer!  There is alot to get done and it is time to work out a new routine.  This is also the time of year when the workouts seem to go out the window.  It starts with a busy week of school and sports and no room for the workout.  We say we will start back up next week but that week comes and goes with no workouts.  I know it is a crazy time but if this is really what you want you are going to have to work for it and MAKE time to get the workouts in.  It isn't just the workouts.  It is eating healthy and keeping track of calories that takes time as well.  So what are you going to do?!?!?!?  This week we are going to take it a step each day and get you ready to have a successful May!  
Step 1:  make out a schedule of what you plan to do and when you will have time to workout.  You might have to adjust a little here and there but having a plan is the first and most important step.  Now, Go sit down with your calendar and write out the times and workouts for the rest of the month.

Water 2

It is starting to get warm again!!!!  We always need to drink water but as it gets warmer we need to make sure to keep that goal going.  Drinking enough water has alot of benefits. It helps keep you from feeling hungry (alot of time we interpret thirst as hunger).Water flushes out the waste products your body makes when it breaks down fat for energy or when processing protein.  You also need water to transport nutrients to your muscles, to help digest food, and to keep your metabolism working where you want it.  Water is important so drink up!

What works for you?

I have been eating better this week and I am excited!  One thing I have seen as far as my weigh lose goes is if I cut out empty carbs and really keep the breads to a minimum I really see results. I try to keep things to as many Veggies and lean proteins as possible.  Now, in no way am I hard core at this but I make a good effort and keep it real at the same time.  In the end we want to have a realistic diet that can be maintained and enjoyed.  When I am losing weigh I restrict more things than I do normally but I know I will be able to enjoy those things after I reached my goal and am in maintaining phase.  I'm willing to sacrifice to get where I want to be.
  So her are some things I do. One of the things that works best for me is adding tuna for lunch.  Now, tuna isn't my favorite BUT  when I eat tuna salad for lunch I see results a lot faster.  Maybe it is because I can add all the veggies I want and really get full on less calories and maybe it is because I don't EVER over eat tuna and just have to keep eating more and more and more like I do with peanut butter :).  Maybe it is because the protein helps get me through the afternoon bonk that sends me eating anything I can find.  So tuna isn't my favorite but it works so I eat it ALOT for lunch:).  Drinking water is another thing that helps me see results.  My third rule that really helps out is making sure I control my portion sizes at dinner which is when I tend to over do it.  Last but not least is an egg and a banana for breakfast.  Again, not sure if it is more because of the protein keeping my sugar levels even or if it is because it keeps me from eating 3 bowls of sugary cereal.  What ever the bigger reason is it works for me. 

What works for you? 

Change it up

I found the article that had some great idea.  The author used some shock tactics to get readers to read it and so I just took the info I wanted you to read and pasted it.  No need for miss leading info.  I found it on dailyspark.com written by Nicole Nichols

1. Mixing things up prevents boredom. While most people are creatures of habit, exercise is one of those things where variety tends to keep people coming back consistently. Sure "routine" is important. But think of routine as more of where you go and when—not exactly WHAT you have to do when you're there. I mean, you can only do a single workout DVD so many times—no matter how much you love it—before you can recite every word out of the trainers mouth and start thinking that the little joke s/he told at minute 5 is more irritating than funny. In fitness classes, instructors change up the routines all the time. That's part of the fun! You don't need a trainer or class or DVD to mix things up.  For ideas on how or what to do, use these resources:
    
2. Variety unleashes your best body. Even athletes who specialize in a single sport cross-train and use a variety of exercise types to stay in tip-top shape. Your body is a smart and efficient machine. While program #3 on the treadmill may have been challenging when you tried it the first time a few weeks ago, your body knows better. It is no longer challenged. The more you can move your body in different angles and direction and at different speeds and intensity levels, the more your body will be "shocked" and continue to respond by getting stronger, leaner and fitter. It won't have time to get used to things (think: plateau) if those things are always different.
    
3. Trying new things builds your confidence. This isn't something that's just important for teenagers, as high school health class may have led us to believe. So many adults suffer from low self-esteem and confidence. While some of that can be attributed to how you feel about your weight or body shape, it comes through at work, at home, and in everything you do. In my experience, exercise is one of the most overlooked confidence-building tools. When you try new things and see yourself improving, you feel good about yourself—no matter what the scale says or what anyone else tells you. Sure, it can be intimidating at first to try that group class and feel like "the only one" who struggled or couldn't keep up. But even that experience is helpful in building your character. And if you had fun and enjoyed it, all the better. The more things you can try through exercise—whether you fail miserably at them or master them—the better you'll be at trying, failing, succeeding, learning, and feeling confident in other areas.
    
4. The novelty will take your breath away. New things challenge your body in new ways—and will have you huffing and puffing, which means you are once again challenging yourself (that's a good thing) in a way that your previous workout routine may not. In fitness, you do have to consistently push yourself a little harder (faster speed, greater resistance, longer workouts) in order to continue seeing progress. So if you're a little hesitant to change things up completely, you can get your feet wet by upping the ante on your intensity.

Commitment

Now, we know where we are starting from. The goal is to keep our eyes on where we are headed. If you remember and DO these things you will see results in no time!
1) Drink Water
2) Eat your goal calories a day
3) Cut back on fat, sugar (candy, soda) and processed foods
4) Exercise 5 to 6 times a week
5) Check in and be accountable

Vitamins

When I first started my weigh loss journey 10 years and 4 kids ago, I read an article that was similar to this one.  I have been looking for it to put on the blog but I can’t remember where I saw it.  Anyway, I started taking vitamins D, B's and calcium everyday.  I lost weigh BUT I also was working hard and eating less calories.  I'm not saying it is a fix all but you might give it a try.  Like page 7 in the article says, you have to cut calories to lose weight.  This alone is not going to do it for you. :)

http://health.yahoo.net/articles/weight-loss/photos/burn-fat-fast-6-nutrients-faster-weight-loss#0

Food cravings

Food cravings are something most all of us deal with and when we are trying to loss weight they can be much stronger. First of all we need to know why we are having these cravings. Some of it is because we feel like we are depriving yourself from the things we are craving such as sweats. Amazing what psychology can happen when you are dieting :). But there are other reasons. Most of the time they are caused when our blood sugar drops. There are a few different reasons this might happen. First, you might not be eating often enough or the right foods. Second, stress can cause your blood sugar to drop.

Lets talk about eating right. We know we need to keep our meals and snacks balanced. Remember that protein takes longer to digest so it can help keep your blood sugar levels regulated longer. If there is a time of day that is specifically hard for you make sure you eat balanced meal, snack, and meal around those times. For instance afternoon cravings and snacking can be curbed by adding more protein to your lunch, having a yogurt or cottage cheese and fruit for snack, then eating a well balanced dinner. Pay attention to that time of the day and eat before it becomes a problem. Almonds are also a great protein source on the go. It is so important to keep your body fouled and happy.

Stress can also be a cause for cravings. I personally crave junk food and carbs just before the kids get home off the bus at 3. :) If your cravings are triggered by stress find a way to prevent the stress or let that stress out in a healthy way. We have gone over that before. Get enough sleep, take a walk, call a friend, take deep breaths, sit in the sunshine or eat a healthy snack. There are alot of things we can do before we get stressed out to keep the stress from getting to bad. It might be as easy as not letting other people get to you or keeping your thoughts positive instead of dwelling on the negative. Some of us have huge stresses that are real and life consuming and may not be gone this week or even this year. Remember there is always a great help just a prayer away. Heavenly Father wants you to be happy and can help calm the storms. I know this.

Ultimately we need to do everything we can to eat healthy and balanced, let the stress go and be happy. Remember this is a new healthy life style not a passing phase of your life. There is room for a treat here and there just don't let the situation make that decision for you. What we are trying to do is be the master over ourselves. We can choose good food. We can choose to deal with stress in a healthy way. We can make those choices part of our life for ever.

Keep up the good work. Let's make this week a great one!

Here is an article with more info on dealing with cravings.
http://www.shape.com/weight-loss/weight-loss-strategies/conquer-food-cravings

Fiber

We haven't talked much about fiber but it is an important part of a healthy diet.  We should be eating 25 to 30 grams a day!  Take a minute to read this article and get some ideas on how get enough fiber into your diet.
http://www.sparkpeople.com/resource/nutrition_articles.asp?id=442&page

Who do you want to be?

Watch this!
https://www.facebook.com/photo.php?v=628477057225847

Eating clean

I found some good whole foods recipes here.  I haven't looked at everything on the page but thought these are some good ideas
http://skinnyms.com/21-clean-lunches-that-can-be-prepared-in-under-10-minutes/

Cut carbs

We have talked about having a balanced diet and needing some of all of the food groups to achieve that.  Carbs are in almost everything and can be good and bad for you.  Most of the carbs we eat today are processed, bleached and not healthy for us.  Carbs are in a area that can easily be over done and for the most part are just empty calories. I am talking about white roles, white breads, french fries, some cereals and on and on.  Now there are also carb in fruit and whole grains that have high fiber count as well that are good for you.  As far as the whole grains go they can be over done quite easily.  So today's tip is to cut out those empty carbs and trade them for the carbs full of nutrients and fiber like fruits and veggies, and beans.  You should already be eating half a plate per meal of fruits and veggies so this shouldn't be hard.  Just cut out the white , prossesed, empty calorie carbs. :)  You will be suprised how fast you see results!!

Keep the momentom

  It is always exciteing and fun to see great weight loss in the first few weeks of making life changes to become healthier.  Some times the excitement and dedication can decreas as we are working month afte  month but this is the time to stay on track.  Don't let up!  Hopefully you have added these things into your life.

Eat more Whole Foods

Cardio Workout: 5 days a week for at least 30 minutes .

Strength Training: twice a week.

 

If you haven't added all three of these elements to your life add them in this week. 

 

This week we will focus in Whole foods.  I'll be sharing some meal ideas and recipes that I have tried.  Feel free to ask questions and leave your ideas and recipes in the comments.

 

Let's talk Whole Foods!

 "When you eat whole foods, you're getting the food in its natural state, you're getting it intact, with all of the vitamins, minerals, and other nutrients that are in the food. Basically, it's the healthy whole food, rather than the bits that remain after refinement and processing.  It's the difference between an apple and apple juice , or a baked potato and mashed potatoes."



  

That quote comes from this 3 page article if you want to read all of it.   http://www.webmd.com/diet/features/the-benefits-of-healthy-whole-foods

 

So, Why Whole Foods?  You can get all the vitamins and nutrients that your body need with less calories and chemicals.  That last part is very important.  Less Chemicals!!!!  Your liver filters out all the chemicals and "junk" out of what we eat and drink.  As we eat more and more processed foods, our liver can't keep up and we also end up storing these chemicals in our body.  That isn't good.  We end up not feeling well, our body can't function as it should, and we will have health issues.  By eating whole foods we can cut down on the junk going in that needs to be filtered out and that cuts back on filtering the liver has to do.  Get it? Just like a water filter.  If you have water running through the filter it works great, but start pouring muddy water through that filter and it gets all backed up and doesn't work well. 

You want to find and eat the food in their natural state.  Think skinless chicken breast vs. breaded chicken patty, brown rice vs. a rice dish in a box or a peach vs. canned peach in heavy syrup.  When you are looking for something to eat I want you to ask your self, "Did this food have to go through a "process" to get to this state?"  If the answer is yes,  try to find a more natural form of the food.  Now I'm not talking about cooking the meat, that is ok, but NO FRYING OR COOKING IN GREASE. :)  You also can steam veggies and use a crock pot and those kind of things. So today I want you to pay attention to what you put in your mouth.  Can you find a healthier more natural form of things you love to eat?  And let's cut out the things that have all the processed chemicals and sugars and fats and give our body a break from the junk we try to filter through it.

A new week!

This is a new week and we are ready to go again!

Lets remember the basics.

Count your calories: There is nothing more important than what and when you are eating. DO NOT LET THIS ASPECT SLIDE!!!

Excise: You should be doing AT LEAST 30 min a day cardio and strength training twice a week.

Drink water: This is important. It is a little annoying with the runs to the restroom every hour or so but your body will thank you and it help wash those toxins you are releasing, that are stored in the fat you are losing, OUT of the body!

Keep up the great work! We are going to talk about our workouts tomorrow!

April recommit

This is IT!!!! April is here and I'm ready for a great month, are you?!?!?!?! The weather is warmer and the sun is up earlier (and later). What a great time of year! It is time to recommit! I always view spring as a time of year to make those new year resolutions a reality.
I want you to think of a new weight loss or health goal you would like to reach in the next 2 months or adjust your old one. A reasonable healthy weight loss goal is 1 to 2 lbs a week. You can lose 1 lb a week just by eating healthy. If you are shooting for -2 lbs a week you will need to eat right and exercises faithfully. If you eat right and work really hard you can even hit -3 lbs a week here and there. Our goal is to lose weight in a healthy way and at a rate that can be maintained and kept off.
I want you to be successful!
If you lose more than 2 lbs a week you are more likely to not lose or even gain some back the next week because your body is trying to adjust. Remember slow and steady wins the race? We are not in a race but slow and steady reach their weight loss goal and keep it off. :)
Also for those of you that are reading but not posting your weight loss, this is a great time to jump on the band wagon(even if you are not actually reading this on April 2nd). If you want me to add you to the list on the left just leave a comment with your name on it any time and I'll get you on there. Remember my goal is not to put you up on the blog to embarrass or bully you but to add accountability to your equation. If you would rather not, that is fine too. I know some of you are doing great and I am really impressed with your determination and efforts. It can also be a great encouragement to see others succeeding and hear their good and bad times. By posting we all can be that encouragement and support group to each other.
So here we go!!! Weigh ins are tomorrow! Let's have a GREAT April!!!

Keeping it real

http://asklaurenfleshman.com/2013/11/keeping-it-real/
Love that she is being honest because it is true!  I love the pictures of just standing around verses a photo shoot or runway.