When Losing Five Pounds Feels Like Five Hundred

Sometimes losing five pounds feels like five hundred.  I know because the more weight that I lose the more weight that I want to lose.  As of today I have lost 130 pounds over a 23 month time frame.  My first year I set a 100 pound weight loss goal, and I hit it with one pound to spare.  So year one was 101 pounds.  This year my goal was to lose another 50 pounds and the first six months I gained and lost the same 7 pounds over and over.  It was sort of like the movie, Ground Hog Day with Bill Murray.  In the movie Bill Murray woke up every day and it was Ground Hog Day, and he goes to sleep and wakes up to repeat the day over and over.   A little silly in it's concept but that is a lot how I felt for the first seven months of  '2012. 


Five doesn’t seem like a huge number when it comes to throwing down a Lincoln to pay for lunch or applying the 5-second rule (I know you do it), but when it comes to losing weight, dropping 5 pounds can seem monumental.  So I have learned to keep my goals within reason.  Have a clear perspective and plan.  After all shedding weight has to be attainable.  A simple and sure way to lose 5 pounds would be to cut 200 calories per day through diet and / or exercise and in 3 short months you will have dropped those 5 pounds.  Oh but if this seems a little slower than you would like try cutting 500 calories per day and you will realize those 5 pounds gone in one short month!

So how do you accomplish this simple to say, but maybe not so simple to implement idea?  Here are a few things that you may find helpful.

Drink More Water

Research indicates that chugging H2O curbs your appetite. In fact, in one study by the American Chemical Society, dieters who drank water three times a day before meals over 12 weeks shed about 5 pounds more than those who did not boost their water intake. Water’s benefits don’t stop there: Agua also keeps you energized, so you’ll have the vigor needed to burn additional calories in the gym, on the tennis court, or wherever the day takes you. “Even being slightly dehydrated can lead to feeling fatigued,” says personal trainer Jim White, RD, owner of Jim White Fitness & Nutrition Studios in Virginia Beach, VA. And soda fiends out there can chop more than 200 calories from their diets by replacing a 20-ounce bottle of nondiet cola with some refreshing H2O.

 

Say No to a Side of Fries or Potato Chips

A 4-year study on the effect of lifestyle on weight gain revealed potatoes and potato chips were closely linked to packing on pounds, which shouldn’t come as a surprise. After all, a medium order of french fries is loaded with 380 calories, and a 1-ounce serving of potato chips adds 150 calories. Replace these greasy sides with fresh veggiespr a side salad with light Italian dressing to save yourself hundreds of calories in a week

 

Cut Down on Added Sugars

On average, Americans consume 475 calories of added sugars daily, estimates Rachel Johnson, RD, PhD, a professor of nutrition at the University of Vermont. You, too, can do the math. Eliminating added sugars could save you thousands of calories in a week. In fact, a study review published in the journal Public Health Nutrition found that the consumption of sugar-sweetened beverages contributed to 20% of weight gain between 1977 and 2007. Other offenders included cookies, cakes, doughnuts, and dairy desserts. To trim hundreds of empty calories from your daily diet, check nutrition labels. “Look for anything that ends in the letters "ose,” the biochemical ending for sugars, such as sucrose, dextrose, fructose, and maltose, and the word syrup,” Johnson says. If it’s sweetened, skip it.

Beware of Hidden Calories

We’ve got to give credit where it’s due: Following reports about their high-calorie eats, many restaurant chains have begun to disclose calorie information on their menus. But while these eateries are off to a good start, a recent study from Tufts University showed that the calorie counts that appear may be incorrect. Researchers found that 19% of the foods they tested contained at least 100—and in one case 1,000—calories more than what was stated on the menu. Additionally, the biggest culprits of this calorie miscalculation were items usually viewed as healthy choices (think salads and soups). This means even diligent dieters may inadvertently consume more calories than they intend. The best way to fight back: Learn appropriate portions for common foods and skip calorie-laden condiments and dressings.

 These are just a few things that you can do to cut 200 to 500 calories from your daily diet.  Don't waste a minute thinking about it.  Take the challenge and start cutting out some of the things that are keeping you from losing the weight that you want to lose and being the healthy person you long to be.  I am not there yet, but every day I take another step closer to my final destination, and I have made the decision to not stop until I get there. 

 

15 Ways to Stay Slim for Life - Part Three

Now that I have been on my journey to a new me for over 20 months I have begun to wonder what happens when I get to my goal weight.  Not that I am anywhere near my goal, but I still have given much thought to what my life will be like when I am living in a healthier body.  There was a recent article on msn.com in the healthy living section that got my attention and I want to share some of it with my readers.  If you have not read the last two blog post please stop reading this one and catch yourself up.  This is part three of the three part series on 15 ways to stay slim for life!

15 Ways to Stay Slim for Life

Make it through life’s big obstacles and events without gaining a pound

Going on Vacation

Why you might pack on pounds When you’re trying new foods, ditching exercise for sleeping in, and not sticking to a routine, a getaway creates the perfect storm for weight gain, says Batayneh.

Stay thin Picking a rental property over a hotel means you’ll have an opportunity to cook meals at home, which can cut down on your daily calorie intake. When you’re dining out, choose one item to indulge in, whether it’s a margarita or freshly baked bread. Finally, pack healthy snacks such as a Kind Nuts & Spices bars (each has less than 5 g of sugar along with 5 to 7 g of protein and fiber) in your bag so you don’t go overboard when you need a little nosh.

Winter

Why you might pack on pounds When you’re chilled to the bone, eating can be one of the fastest ways to warm up. Digesting food increases your metabolic rate and generates heat, McAllister says.

Stay thin Just because you’re hungry or cold doesn’t mean you need a 450-calorie latte. Warm up with a bowl of chicken or vegetable broth-based soup or a cup of tea.

Raising a Child

Why you might pack on pounds “I get so much sleep,” said no mom ever. Being tired is a way of life for many new mothers, but it can do serious damage to your waistline. Research has linked a lack of sleep to weight gain, as sleep deprivation drives down levels of the appetite-suppressing hormone leptin while increasing levels of ghrelin, a hormone that stimulates hunger, McAllister says.

Stay thin If eight hours a night isn’t going to happen, make sure you get the best quality of sleep possible. Use darkening shades, buy a white noise fan, and keep the temperature in your bedroom at 66 degrees, which has been shown to optimize sleep

Summer

Why you might pack on pounds It doesn’t get dark as early, so you’re probably eating dinner later or snacking into the wee hours of the night. You could also be throwing back beers at a baseball game or sipping sangria on a deck, and those calories add up quickly, Zied says.

Stay thin You don’t need to give up ice cream or barbecues, just don’t indulge of in all of summer’s tempting treats in one day. But it’s all about calories in and out, so don’t do both on one day. And we hate to be a buzz-kill, but if you find that you’re always gaining weight during the summer, you may want to do a calorie count to figure out when you have room in your diet to splurge on a hot dog – and when you need to stick with a salad.

Menopause

Why you might pack on pounds The hormonal changes that happen during menopause make women more likely to gain weight in their abdominal areas, Keri Glassman says. In fact, women burn about 200 fewer calories per day when they’re post-menopausal, according to a study published in the International Journal of Obesity.

Stay thin While the average person may burn 200 fewer calories daily, your experience may be different, notes Keri Glassman. Slowly reduce your calorie intake or increase your exercise frequency until you stop gaining.

Ways To Stay Slim For Life - Part Two

Now that I have been on my journey to a new me for over 20 months I have begun to wonder what happens when I get to my goal weight. Not that I am anywhere near my goal, but I still have given much thought to what my life will be like when I am living in a healthier body. There was a recent article on msn.com in the healthy living section that got my attention and I want to share some of it with my readers.

I will post it over the next three days because it was a little too lengthy to post as one post.  This is the second of the three post.  If you did not read yesterday's post, please stop and do so now.

15 Ways to Stay Slim for Life

Make it through life’s big obstacles and events without gaining a pound

The Holidays

Why you might pack on pounds Eggnog, mashed potatoes, stuffing, Christmas cookies, and potato latkes are just a few of the high-calorie foods that are probably on your “to eat” list every November and December, says Rania Batayneh, MPH, owner of Essential Nutrition For You, a nutrition consulting firm. The average person gains a pound during the holidays and never loses it, according to a study published in the New England Journal of Medicine. (Search: Healthy holiday recipes)

Stay thin Sip sugar-free hot cocoa spiked with Peppermint Schnapps over eggnog, and for dessert, pick pumpkin instead of pecan pie to cut calories in half. If mindless munching at holiday parties is your downfall, carry a drink in one hand and a clutch in the other so you won’t be able to pick at the spread.

Marriage

Why you might pack on pounds You did the wedding dress workout plan, your big day has come and gone, and now you can relax. “You’re comfortable, and you might think to yourself, ‘Well, I am married now. I don’t need to impress him anymore,’” says Nicole Glassman, holistic nutritionist and owner of Mindful Health in New York City. Also, if your schedules differ, you may eat a large snack before dinner—or eat dinner twice—in order to dine with your spouse. And who wants to get out of bed to hit the gym?

Stay thin Working out with your partner gives the two of you time to bond and keeps you both motivated, says Glassman. When you’re eating with your special someone, pay attention to your own body’s needs and recognize that your partner’s food requirements may be vastly different than yours.

Your Office Job

Why you might pack on pounds When you sit all day, your body tends to swell and become fatigued, says Glassman. And when you’re tired, you’re more likely to turn to the vending machine conveniently located a few feet from your desk. Your pick-me-up may provide a quick boost of energy, but you’ll crash shortly after and might become too tired to go to the gym after work, says Glassman.

Stay thin Take a 20-minute walk during lunch to boost circulation and ward offer afternoon junk food cravings. Staying hydrated will also combat fatigue and help your body move fluids out of your system. Aim to drink eight glasses of water daily. Finally, keep healthy snacks, like almonds and apples, in your desk drawer so you don’t turn to sugar.

Having a Baby

Why you might pack on pounds You need to shed the baby weight, but you’ve temporarily lost your workout mojo. Post-pregnancy hormonal changes can make you weepy and unmotivated, says Rallie McAllister, MD, co-author of The Mommy MD Guide to Pregnancy and Birth. Weight loss is put on the back burner—sometimes for years. In fact, moms gain an average of 20 pounds in just 10 years, according to a study in the American Journal of Preventive Medicine.

Stay thin Take a break from mom duties to enjoy your favorite form of exercise and you’ll remember that you had a life—and a body—before baby.

Turning 30

Why you might pack on pounds When your 20s are over, your muscle mass—and metabolic rate—begin to decrease. Muscle tissue torches calories even when you’re sitting, but the less of it you have, the fewer calories you’ll burn, explains Keri Glassman, RD, owner of Nutritious Life, a nutrition practice in New York City.

Stay thin Compensate for muscle loss by understanding that you’re not going to be able to eat like you did in your 20s, Glassman suggests. Also try adding an extra workout each week or cutting out a dessert to make up for the extra calories your body won’t be burning.

15 Ways to Stay Slim for Life - Part One

Now that I have been on my journey to a new me for over 20 months I have begun to wonder what happens when I get to my goal weight.  Not that I am anywhere near my goal, but I still have given much thought to what my life will be like when I am living in a healthier body.  There was a recent article on msn.com in the healthy living section that got my attention and I want to share some of it with my readers.

I will post it over the next three days because it was a little too lengthy to post as one post.

 

15 Ways to Stay Slim for Life

Make it through life’s big obstacles and events without gaining a pound

 

College

Why you might pack on pounds If college is your first time away from home, it’s probably your first shot at choosing your own meals. And while mom may have said no to pizza for breakfast, lunch, and dinner, she’s not there to stop you from overeating at the all-you-can-eat cafeteria. Combine that with late night food deliveries and snacking during study sessions, and it’s hard to believe that the freshman 15 isn’t more like a freshman 50.

Stay thin “Keep a daily food diary so you become accountable for what you’re eating,” says Elisa Zied, RD, author of Nutrition at Your Fingertips. “You’re probably logging many hours at a desk, so stash nuts and fruit nearby so you’re reaching for healthy snacks rather than junk.”

Getting Sick

Why you might pack on pounds The common cold has been linked to Ad36, a virus that could make you gain weight, according to a 2011 study from the Pennington Biomedical Research Center in Louisiana.

Stay thin Since researchers aren’t exactly sure why the Ad36 virus is out to get your waistline, and a vaccine is still in the works, all that scientists suggest right now is to wash your hands frequently or eat healthy foods that fight sickness.

 

Stress

Why you might pack on pounds Stress raises levels of cortisol, a hormone that can make you feel hungry, according to a recent study published in the American Journal of Epidemiology. Plus, if you make a habit of eating when you feel frazzled, your body may begin to link stress with needing food.

Stay thin Choose an activity to replace stress eating, says Jason Block, MD, lead study author and assistant professor at Harvard Medical School. It should be something that can relax you at least momentarily. For ideas, check out the best workouts to banish stress.

A New Relationship

Why you might pack on pounds You’re going out to dinner with your new boyfriend or girlfriend instead of whipping up meals at home. You’re also not as concerned about the way your body looks because you’ve already found love.

Stay thin If you’re a woman and want to eat the same foods as your metabolism-busting man, aim to eat about a third less of your meal than he does, says Lisa Young, PhD, RD, author of The Portion Teller Plan.

A Bad Breakup

Why you might pack on pounds When you’re depressed, it’s easy to turn to Drs. Ben and Jerry to make yourself feel better, says Young.

Stay thin For the first few days, it’s okay to spend time on the sofa, but curl up with a bowl of low-calorie frozen yogurt instead of ice cream. And then get out of the house so you’re not home alone with the fridge. Bonus: If you venture out, you may meet someone new. (Or you could try to meet a healthy match online.)

Should You Eat Before Or After You Exercise?

Ever since I started on my journey to a new me I have been trying to figure out just when a person should eat, before or after you exercise?  I began a search on the internet to get a few answers and here is what I discovered.   The best answer that I found and agree with is included in this blog post.  Check it out and see if you agree.

Eating Before or After Exercise:

• Eat afterwards, after the cool down period. Eating puts stress on the cardiovascular system, and throwing exercise in with the deal could be dangerous.
• You should eat both before and after exercise! When you eat before exercise, you're giving your body immediate energy to use. This isn't to say that you should have a six course meal. Something light light a flax seed whole wheat bagel with a chicken breast (white meat, no skin, no bone, no cold-cuts) If you don't eat properly before hand, your body will start to take the fat from your internal organs (instead of that midsection). After you've finish your exercise (especially if you've been doing weight lifting), it's important to eat something rich in protein and light in carbs. If you don't, your body will go into a state of hunger, and you'll be even more tempted to binge eat at the next meal.
• You are basically tightening your muscles and burning the fat stored in your body. Everyone has a certain amount of fat stored in your body and as you exercise the fat decreases but remember there is 3,500 calories in a pound.
• If you exercise in the morning you should have your breakfast, wait 1/2 hour to an hour and do your exercising. Just like when you want to go swimming ... eat, wait an hour, then go swimming. Otherwise, your muscles will cramp! As you know protein is the best for the muscles. I eat before exercising, wait an hour (or if I'm in a hurry I will "fast walk" to help digest my food faster) and then work-out. Eating after exercising is advisable, but I enjoy taking some protein drinks or a drink that raises my electrolyte levels. Also energy bars are fine to munch on after exercising. Just stick to 3 good meals a day. Lots of protein, green veggies, etc. Salads are wonderful to eat after exercising and not heavy on the stomach.
• You are actually supposed to eat AFTER exercising, as your metabolic rate has increased and will use all the energy and fats from your food immediately.
• Of course you are going to have to eat at least something (light snack) before you exercise (wait an hour before you workout after you eat to give your body time to properly digest it into your system) because where else are you going to get the energy from to fully exercise. You need something to fuel your body. It's all about training your body so it will get use to what you are feeding it so make it a routine. Eat before and after you exercise and drink plenty of water.
• It's best not to eat within 2 hours before exercising. This is because when you eat, your glycemic index rises, your pancreas immediately releases insulin, which brings your blood sugar lower than its resting state. It's best to eat carbs within 5 minutes of exercise (snack) because carbohydrates are the fastest source of energy. Do not eat anything acidic because your body already has a hard enough time regulating pH during exercise. If you're running a marathon, it's recommended that you intake 40 - 60 grams of carbs per hour. After exercise, it's best to eat a good portion of carbs within 2 hours. This replenishes all of the glycogen that you lost during exercise. If you wait longer than 2 hours, the glycogen replenishing won't be as effective.
• You need to eat carbs before your workout, usually about 50 grams for a 155-170 lb male. It's equally important to get 50-75 grams of carbs after your workout for the same weight (male). If you don't have enough carbs in your body during your workout you'll be fatigued and unable to perform as well. Not to mention that your body could start pulling energy from your muscles and any protein you've consumed through the day - leaving no protein for your tired muscles to be supported with afterwards. This is especially important for anyone trying to body build.

 

Two Months And Counting With My Nutritionist

My last appointment with my nutritionist was on Friday, October 5th and the results were not what I had come to expect. But before I give all the details on this appointment let me back up a bit and fill you in on the last few weeks of this new adventure on my journey to a new me.

My life has been a whirlwind of sorts in the last three or four weeks because I again committed to work a christian retreat weekend and spent three weeks in preparation, planning and participating in a three and a half day retreat where I worked in a kitchen with 11 other women and we set up, took down, decorated and served 110 women during a wonderful time of spiritual renewal.

When I returned home it took me over a week to unload, unpack, and replace all of my decorating stuff back in it's proper place. The time and energy that I expended packing up the stuff and then unpacking everything was actually harder than the work done on the weekend, but the joy of the rewards of seeing all the miraculous things done during the weekend were well worth it.

I said all of that to say that I do not have a real excuse for not writing in my blog but I have been running a little low on time to fit it in, and for that I am very sorry. Many of you have asked me to start posting again and I promise, this will be the first of many new post to come.

Now back to my update with my nutritionist. My weekly meetings have become one of the highlights of my week. Not only because I enjoy seeing the fruit of my labor and all of my hard work bringing about results on the scale and the tape measure but also because of the friendship that is developing with my nutritionist, Stacy. She is a very special person who really cares about me and wants the best for me and my health. I have now reached 21.5 pounds of weight loss since starting this adventure with her and the inches are a close second place with 19 1/2 inches lost.

I look and feel better than I have in years. When I look in a mirror I can actually see a smaller me and this is not something that is easy for me to do. If you have read previous blog post you know that whether I was "As big as a barn" or not, I did not see how big that I was. It was like I had on "rose colored glasses" when it came to my overall physical appearance.

Well this Friday was not a good day for me when I went to meet with my nutritionist. The day before I had felt like I was doing well and decided to weigh in on my home scale and it showed a two pound weight loss for the week. Whoo Hoo! That was exciting, maybe by the next day I could be down even more for my official weigh in with her. Well that was not the case. You see, the night before my meeting I worked late, and we ate a late dinner. This is pretty normal for me because I tend to put in late hours. The problem was that I made some bad choices. We decided to grab a "quick bite" but not fast food quick, we went to one of our local BBQ places, Stonewalls BBQ, and instead of ordering the chicken breast like I ususally do, I ordered a "Stuffed Potato". What is a "Stuffed Potato" you ask? Well normally it is a very large baked (actually smoked) potato that is stuffed with butter, sour cream, BBQ sauce, and some of the best pulled pork you have ever put in your mouth. I can almost taste it as I am typing this blog post.

Well after getting to our table with our food, I saw that the old saying was true, "My eyes were bigger than my stomach" and I cut the "Stuffed Potato" in half and put the larger of the two halves in a To Go box. I felt like I had not only made a wise choice but a healthy choice as well. Because when I ordered my potato I asked them to leave off the butter, sour cream and the BBQ sauce. Again, I thought to myself, "Wow, you have made a few healthy choices tonight and you don't feel deprived. Way to go Kathy!" And as we were finishing up our meal I looked at the front door and guess who I saw popping their head into the restaurant to grab a quick chicken breast on their way home? You guessed it, my nutritionist, Stacy. She saw us immediately and came over to our table. She cautiously asked how we were doing and I knew she was wondering what I had eaten, so I rather bravely exclaimed, "Look I ordered the stuffed potato but I only ate half of it, see?" and I lifted the lid of my To Go box and showed her the large half of stuffed potato sitting in the box.

She didn't say anything immediately but when she did she asked "Did you put BBQ sauce on there?" and I proudly stated "actually no, I ordered it without the BBQ sauce, butter or sour cream". I did not realize it at the time but she had a questioniong or quizzical look on her face that said "Really?"

Any way the following morning was D-Day and I had an appointment to weigh in and get measured. She started her routine of measuring me from head to toe and I noticed that she was frowning alot and not really saying anything. When she was finished we started to move over to the scale and she said "I am not happy with this weeks results. We may need to change something." And I then told her that I had weighed the day before and on my scale I was showing a two pound weight loss. And her comment was "All right, I hope so." I got on the scale with no fear and trembling, but when the scale stopped on the same weight as the week before I felt like a huge weight had just hit me upside my head. What? That couldn't be right! I had worked so hard all week to stay on my food program and drink my protein shakes and even got more rest than I normally did and my scale had showed that two pound weight loss the day before. So what happened?

We walked over to the table and she could see immediately that I was struggling with the results of not just the scale but of the measurements staying the same and she said, "Look I know this is hard but I saw what you ate last night and even though you thought that it was good that you only ate half of the stuffed potato, it really was not the best food choice. Pork is a difficult food choice on your weight loss program because of the sodium and it will make you feel blotted for one to three days, in addition to the BBQ Sauce that the meat was cooked in. It was full of sodium and sugar and those two things alone can make you gain weight."

So there it was, even though on www.myfitnesspal.com I had stayed under my "legal limit of 1400 calories" for the day the food choices that I had eaten had sabotaged my efforts. She explained that I don't have as many fat cells as I did previously and that I could not eat like this and continue to lose the weight that I wanted to lose. She said that especially the day before my weigh in. When I left her office that day I felt a sudden since of defeat and depression. In my previous life before I began my journey to a new me the first thing that I would do when defeat and depression hit was to eat. Not just a little but I would "Super medicate myself with food" Not just any food but the foods that I craved the most. The ones that were the worst choices!

But just as those thoughts came to me a still small voice said "Now why would you want to give in to the old things that got you to the morbidly obese place that you came from? What true happiness and fullfillment would that bring?" And just as quickly a new thought came to me, "Why don't you send a few text messages to your husband and other loved ones and explain to them that you are down and blue regarding the weekly weigh in results so that they can help "Talk you down off the ledge" so to speak. And guess what? It worked, within a few minutes the text and words of encouragement began to come to my cell phone and I no longer was having a pity partly but I was being built back up to a place of confidence that I can do this. I have done this, and I will continue to be successful in my journey to a new me.

So this is a new day for me. After eight weeks of working with my nutritionist, drinking my protein drinks, and working out regularly, I believe with all of my heart that my 50 pound weight loss goal for this year, 2012, is obtainable! I make a committment to myself that I will do everything in my power to hit this goal. As always, I will keep you posted along the way. And remember if I can do it so can you! It just takes a mind set and a little determination and you will see the results that you long for too! If you should get a little depressed or low try what I did and reach out to those who love you and tell them that you could use their words of encouragement and support and you know what? They will probably do just that!

Lunch Break Boot Camp

I have blogged about food choices and cutting calories but I have never given any advise on exercise other than walking, usng my eliptical, treadmill or riding my bicycle.  In one of my days of research I saw an interesting idea.  The article proposed the idea that you could get a good work-out during your lunch hour.  Actually according to the article, it only takes 20 minutes of your lunch break to torch calories and power through the rest of your day
This information is shared by The Editors of Men's Health

Fighting off a desk nap? Jump start your heart. "A high-intensity lunchtime workout can give your body the boost it needs to power through the rest of the day," says James Batey, an ACE certified personal trainer at Brooklyn's Fitness Collective. But you'll need a fast workout that you can do anywhere. That's what you'll find below.

The Lunchtime Workout

Perform these moves in order, spending 1 minute on each exercise—a total of 5 minutes for each set. Rest 2 minutes between sets, and don't do the workout 2 days in a row.

Set 1

Calf Jump with Overhead Arms 00:01

Stand on your toes with your legs shoulder-width apart, and stretch your arms over your head. Jump as if you were skipping rope. Repeat until the time expires.   

Switch Split Jump 00:02

Start in a lunge position, knees bent. Clasp your hands behind your head. Jump and switch legs midair. Allow your body to descend into the next lunge, and immediately repeat the jump, minimizing your time on the ground.           

Speed Side-Shuffle Pushup 00:03

From the pushup position, extend your right arm and leg as far to the right as possible. Bring your left arm and leg over so you're back in the starting position. Shuffle 10 times back and forth.         

Soft Jump Squat 00:04

Place a cone outside your right foot. Assume a squat position, bending your legs until they're parallel to the ground. Jump over the cone sideways, landing gently with the cone outside your left foot. Go back and forth.         

Burpees 00:05

Do one pushup. Jump into a squat position. Raise your hands overhead and jump up, bringing your knees into your chest. Land on your toes and drop back into a squat. Kick your feet back into a pushup. Repeat.

Break 1  00:05-00:07

Set 2

Bear Crawl 00:08

Assume a crawling position. Bend your elbows and knees, with your hips in the air. Pick a point and crawl toward it as fast as you can. Then move backward using the same form, until you reach your starting position.          

Pulsing Sumo Squat with Jump 00:09

Lower yourself into two consecutive squats, holding each for 1 second. As you rise out of the second squat, explode up and land while maintaining form. Repeat.

High Knees in Place 00:10

Sprint in place, driving your knees up to your chest. If you feel your legs lagging, hold your hands straight out in front and aim to connect your knees to your elbows.           

Pushup with Side Plank 00:11

Complete one pushup and then immediately puash yourself into a side plank. Align your head, neck, shoulders, core, and legs. Hold for 10 seconds. Repeat, alternating sides. 

Jump Squat/Jumping Jacks 00:12

Stand with your hands behind your head. Lower your body until your thighs are parallel to the floor, then push up so your feet leave the floor. Land with bent knees, do 5 jumping jacks, and repeat

Break 2  00:12-00:14

Set 3

Bicycle Crunches 00:15

Lie on your back with hands clasped behind your head. Lift both legs slightly off the ground. Touch your elbow to its opposite knee, alternating and moving quickly, as if you're pedaling a bike.           

Forward Distance Hop 00:16

With your feet hip-width apart, jump as far forward as you can, using your arms to propel you. Land in a low squat position and immediately jump forward again. 

Basketball Shuffle 00:17
Stand with your feet shoulder-width apart. Bend your knees into a low squat; shuffle to your left for 10 seconds, then back to the right for 10 seconds.

Heels High 00:18

Sprint in place, bringing your heels up behind you, as if you're kicking your own butt.

Kangaroo Hops 00:19

Stand with your legs slightly apart. Extend your arms out to your sides. Jump and drive your knees to your chest, using your arms to balance. Aim for 10 to 15 jumps in a minute.

Even if you don't do all of the exercises shown here, if you did a few of them you would be making a healthy choice to "burn" some calories.  And if none of these exercises are right for you, try something really simple... take a 20 minute walk.

Do What You "Know" Not What You "Think"

Last Thursday evening I had my fourth appointment with my nutritionist and trainer, Stacy.  When I arrived at her business, Be Fit, I was as anxious as can be.  On week one I dropped  an amazing 11 pounds and 3 inches, and that was with no exercise and continuing with my 1400 calories per day and adding protein to my food intake.  Week Two I did everything that I was supposed to do including exercise but the scale only reported one pound of weight loss.  But the measuring tape showed 4-3/4" for a total of 12 pounds lost and 7-3/4 inches removed from my body.

This week I had really stepped up my game.  I ate right every day, drank my two protein drinks per day.  The biggest difference was that I exercised not once but twice every day!  This was going to be my week, I just knew it!  When we sat down at the table to discuss my week I could hardly wait to get to the good stuff.  Stacy explained that she had taken my file with my weight loss and inches lost chart home and did not have it for our meeting.  Well that did not sound too good to me.  I should have known that this was a sign of things to come.

She took all of my measurements and wrote them down on a new chart and we walked over to the Ironman Scale.  She again entered my age and height and I stepped up on the scale.  On my journey to a new me I have learned that the scale can be my friend, but today was an exception to this rule.  As the display changed from one thing to the next, I concentrated on the weight loss and could not believe what I was seeing.  One Pound!  Please tell me there must be a mistake!  One Pound?  Really?  This is not the results that I had worked so hard to acheive.  It felt a little bit like Bill Murphy in the movie, Ground Hog Day!  In case you have never seen it the premise of the movie is that he keeps repeating Ground Hog Day, every day.  It is like a broken record or something.  This was a total unacceptable weight loss result.  To say that I was a little upset with myself would be a huge understatement.

Stacy had me go back over to the table so that she could talk to me and I just felt myself shutting down.  If what I had done last week was only good for one pound, then I wasn't sure what else that I could do.  She began to look at my food journal for the week and scanned all the data in the nutritional section for every day.  She went back three days and stopped and asked me "What is this?"  "Why did you eat so much sugar this day?"  I looked her in disbelief and told her that I wasn't eating any sugar, and I did not know what she was referring to?   I also told her that in all the previous meetings she had only given me guidelines for protein, carbohydrates, fat and sodium.  She never mentioned sugar!  Plus, I knew that sugar was something that I really had been staying clear of since beginning my journey to a new me over 18 months ago!  So I asked her to explain what it was that she was looking at?  (I mean it wasn't like I was pulling a "Bill Cosby" and eating chocolate cake for breakfast every day!  I was eating healthy and well-balanced meals and snacks!)

Here is the Breakfast that she was studying so closely.  See if you can figure out what the "Red Flag" was on this food entry.

Breakfast	Calories	Carbs	Fat	Protein	Sugar	Sodium
Champion Nutrition - Pure Whey Protein Stack-Chocolate, 1 scoop (32g)	130	4	2	23	2	160
Nature's Own - Double Fiber Wheat Bread With Omega-3, 2 slices	100	26	1	6	1	270
Strawberries - Raw, 1 cup, halves	49	12	0	1	7	2
Smuckers - Blackberry Jam Sugar Free Seedless , 1 Tbsp	15	5	0	0	0	0
Quick add calories Remember meal Copy from date Copy to today Copy to date Copy from which date? Thursday, August 23 Wednesday, August 22 Tuesday, August 21 Monday, August 20 Sunday, August 19 Saturday, August 18 Friday, August 17 Copy to which date? Friday, September 7 Thursday, September 6 Tomorrow Today Yesterday Sunday, September 2 Saturday, September 1 Totals For Breakfast	294	47	3	30	10	432

The first thing that I noticed was that my entire meal was under 300 calories.  Not to mention that by including a protein shake I had acheived a 30 for total protein at this meal.  She began to explain that the carbs were shown as 47 and when you add the sugar of 10 the total could be looked at as 57!  Oh no, when you look at it this way I am WAY over my goal for my breakfast.  Who said counting calories and allocating them into the correct catergories would be easy?   Certainly not me.  No wonder I only lost One Pound this week again.

The best way to look at the nutrition in food is to look at it the way your body breaks it down.  All carbohydrates and sugars are broken down into the body as sugar.  So even though I am not drinking sweet tea, or regular Coca Cola, the other healthy items that I am eating have sugar of some sort even if it is natural, and natural sugar counts too! 

So instead of beating myself up over the one pound weight loss, I looked at the whole picture.  When I added this pound to my previous 12 pounds I had reached a 13 pound weight loss in just three weeks, not to mention I am now down a total of 10 inches!  This week I dropped another pound of fat.  On this new path on my journey to a new me,  I am building lean musle that will be able to burn more fat.  I have learned that muscle always weighs more than fluffy fat.  Think about it like this, one pound of lean muscle could be equivalent to a very small, tight cylinder vs. a one pound bag of fluffy marshmellows.  Which one looks better on me?  The lean muscle of course!  So this week I have decided to continue on the course that my nutritionist has set me on and I am really paying close attention to the carbohydrates and sugar counts at each meal. Stacy had explained to me earlier that I need to stay at 40  carbs or lower per meal for a 120 carb count and then 10 carbs per snack, which will give me 140 total carbohydrates per day.  I have also changed my next meeting from Thursday evening at 7:00 pm to Friday morning at 6:45 am.  Who knows this may just be the week that I drop some serious weight.  But I am also learning that those inches are just as important as the numbers on the scale.  Stacy made a simple statement to me that has stuck, "Kathy, you look for a result on the scale, but others can see the results on the measuring tape.  You are really trimming down and that is the number that I am most concerned with."

Important Steps For Correcting Your Diet For Weight Loss

 If you have not had a chance to read my last few blog post you may want to do so before reading this one.  My journey to a new me has taken a recent detour when I met my nutritionist, Stacy, who is also a trainer.  She has given me permission to include some of the valuable information from her Be Fit Program in my blog post.

The first step in correcting your diet for weight loss is to understand how much protein you need at each meal.  Your daily menu needs to focus on getting protein at every meal with emphasis on increasing protein at breakfast and lunch.  The effect of protein on appetite or "satiety" is something you have probably already experienced when you had a high protein breakfast with eggs, meat or dairy.  It's not a feeling of being stuffed, but one of feeling satisfied.  More important, you realize that the meal seems to "stick with you".  When you include protein in your breakfast in the correct amounts you don't feel hungry in two hours.

The research is clear that when you eat protein at meals early in the day, your desire for food changes for the rest of the day.  This can result in your desire to eat less total food for the entire day.  The facts prove that protein distribution throughout the day have the greatest effect on weight loss.  Let's face it, most adults consume most of their protein at dinner time.  The problem with this is that the amount of protein in each meal is how your body "uses" the protein.  It takes 30 grams of protein at a meal to fully stimulate healthy muscles.  With a skewed protein distribution, only the dinner meal has enough protein to get into the range to stimulate protein synthesis and protect muscles.

To fully understand protein needs in your diet, you need to understand a little more about the roles of protein in your body.  Generally, when people think about protein needs they think about building muscles.  The proteins you eat and the proteins in your body are actually long chains of small parts or molecules called amino acids.  There are 20 different amino acids required to make all of the different proteins in our bodies.  The proteins you eat are digested in your intestines and then absorbed into your body as the individual amino acids.  These individual amino acids are then used to form the millions of proteins that make up your body.  The process of building new proteins in the body is called protein synthesis.

A  rule of thumb is that you need to get 25 to 30 grams of protein at every meal.  Including protein at your snacks containing a range from 15 to 30 grams of protein.  (based on your activity level) will also help rev up your metabolism and lose body fat.

In conclusion:
Protein helps you stay full, aiding in weight loss, keeping you from the munchies.
Protein repairs and rebuilds muscles.
Protein revs up your metabolism.
Protein is IMPORTANT!

Here are some great choices for Protein
Lean Beef - Flank Steak, Eye of Round, London Broil, Tenderloin, Top Sirloin, New York Strip, 2% or 4% Fat Lean Beef
Fish - Tilapia, Salmon, Tuna, Cod, Grouper, Halibut, Macheral, Mahimahi, Sea Bass, Red Snapper, Swordfish, Lobster and Shrimp
Chicken Breast (canned is ok if there is no salt added)
Turkey Breast
Canned Tuna (low sodium, in water)
Boar's Head low-sodium (Turkey or Roast Beef - limit intake since it's processed)
Pork Tenderloin
Egg Whites
Low Fat Cottage Cheese (watch for sodium)
Tofu (watch for sodium)
Veggie Burger (watch for sodium)
Legumes (They provide protein and carbohydrates so measure accordingly)

I hope that this blog post has clarified any remaining questions that you may have had concerning the importance of having enough protein in your daily food choices.  Without the proper amount of protein you will not be able to burn off the fat that is keeping you from being the healthiest that you can be!

20 Healthy Zero-Calorie Foods

Check out this information that I found recently on www.msn.com Healthy Lifestyle.   There are some amazing truths in this post.  Who knew there were "Zero Calorie" foods out there?

These eats may be ridiculously low in calories, but they’re loaded with nutrients that can help speed up weight loss and boost your immunity So-called “zero-calorie” foods, like celery and cucumbers, contain fewer calories than the body uses to break them down. And although nutritionists account for the energy it takes to chew and digest them when they calculate how many calories we need, these eats deserve prime spots on our plates. You can eat them in large quantities without busting your gut, and low-calorie doesn’t mean low nutrients. “And, obviously, if eating very low calorie foods keeps you from eating higher calorie foods, that's a says Monica Reinagel, licensed nutritionist and creator of the Nutrition Diva podcast. So fill up your fridge with the following 20 foods that are loaded with vitamins and minerals—not calories.

Cucumbers

If you’re tired of fending off hunger by guzzling glass after glass of H2O, snack on cucumber slices instead. “Eating foods that are high in water can help you feel full at least temporarily by taking up a lot of space in your stomach,” notes Reinagel. Cucumbers also pack vitamins K and C, potassium, and a compound called silica, which helps to build and maintain connective tissue, like muscle, tendons, ligaments, and bone.

Citrus Fruit

Don’t wait until cold season to fill up on oranges, tangerines, and grapefruit–they may help whittle your middle. People with higher vitamin C levels have lower waist-to-hip ratios than those whose bodies contain less of the antioxidant, according to a study published in the American Journal of Clinical Nutrition. What’s more, University of Arizona researchers found that those with higher levels of vitamin C oxidized 25 percent more fat during treadmill sessions than those with lower levels of the vitamin.
Celery

Celery delivers serious crunch for next to no calories—each medium stalk has about 6—but it’s not shy on nutrients. One cup has a third of your recommended daily intake of vitamin K, along with vitamin A, fiber, folate, and potassium. Celery also contains compounds called phthalides, which can relax muscle tissue in artery walls and increase blood flow, thereby helping to lower blood pressure.

Apples

An apple a day keeps your weight at bay! Just make sure to eat the skin. The peel contains most of the fruit’s metabolism-boosting fiber, as well as ursolic acid, a compound that may prevent the pounds from piling on, according to a new study from University of Iowa.

Kelp

Don’t be squeamish about eating your sea vegetables. Kelp is loaded with vitamin K, which helps keep bones strong, along with a natural fiber called alginate, which may help block fat absorption, according to research from Newcastle University in the UK. For only 6 calories per 4-ounce serving, try mixing Sea Tangle Kelp Noodles into salads, soups, and stir-fries.

Asparagus

A half-cup of cooked asparagus will set you back only 20 calories. Plus, you’ll get hefty doses of vitamins K and A, and B vitamins such as folic acid. Since B vitamins play a role in breaking down sugars and starches, eating asparagus may help regulate blood sugar and fend off type 2 diabetes.

Apricots

Brimming with beta-carotene, apricots can help fight cancer and heart disease as well as protect your eyesight. Eating three or more daily servings of fruit rich in vitamins A, C, and E and carotenoids like beta-carotene may lower your risk of macular degeneration, the dominant cause of age-related vision loss. When participants in a study published in the Archives of Ophthalmology ate this much fruit they were 36 percent less likely to suffer from the disease compared to  those who consumed 1.5 servings or less of fruit daily.

Watermelon

This summertime fruit is loaded with arginine, an amino acid that may aid weight loss. Researchers found that obese mice that were fed arginine supplements burned more fat and gained more lean muscle than those that did not receive them, according to a Journal of Nutrition study.

Tomatoes

The lycopene in tomatoes can protect against prostate cancer and help keep skin looking young by eliminating free radicals that build up when you’re exposed to ultraviolet rays. Tip: Cooking tomatoes spikes levels of lycopene and makes it easier for your body to absorb the nutrients, according to a Cornell University study.

Broccoli

Broccoli may be the nation’s most hated upon veggie, but it doesn’t deserve that reputation. One cup raw contains as much fiber and vitamin C as an orange.

Cauliflower

Counting your carbs? Try boiling, mashing, and seasoning cauliflower to get a mashed potato substitute that tastes almost like the real thing. A half-cup of boiled cauliflower contains only 14 calories, but nearly half your daily recommended intake of vitamin C.

Strawberries

One cup of the summertime staple packs more than 100 percent of our daily recommended intake of vitamin C. Strawberries are also one of the most antioxidant-rich fruits you can eat. Compounds called polyphenols may protect your body from the type of cell and tissue damage that’s linked to heart disease and certain cancers.

Leafy Greens

Whatever variety you pick, you can’t go wrong with piling a plate with salad greens. At 4 calories per cup, watercress is loaded with vitamins A, C and K, and a study in The American Journal of Clinical Nutrition found that eating 3 ounces of the peppery green daily increases levels of the cancer-fighting antioxidants lutein and beta-carotene. Spinach (7 calories per cup) is brimming with vitamin K, calcium, phosphorus, potassium, zinc, and selenium and contains a hormone that allows muscle tissue to repair itself faster, according to research from Rutgers University.

Red Chili Peppers
Add a little spice to your cooking and slim down while you’re at it. Capsaicin, the compound that gives red chili peppers its kick, has been shown to help your body burn more calories. Plus, research shows that we tend to eat smaller portions of spicy foods because of the heat.

Mushrooms

Whether you sauté them or eat them raw, mushrooms are an often-overlooked superfood. Dutch researchers found that when you digest mushrooms, your body produces cancer-fighting, immunity-boosting metabolites.

Red Bell Pepper

Any way you slice it, red bell peppers are a great source of nutrients. A medium sized one delivers 250 percent of your daily recommended intake of vitamin C, 75 percent of your daily vitamin A needs, and 10 percent of your fiber goals. Chop them up and pair with hummus for a healthy snack.

Summer Squash

Whether you love zucchini, butternut, or acorn, all squashes are chockfull of vitamins and belly-filling fiber. But summer squash has one advantage: you can eat more of it without gaining weight. In fact, you can have two times more summer squash than winter squash for the same number of calories.

Turnip

The turnip sometimes takes a backseat to more popular root vegetables, like carrots and potatoes, but its nutritional benefits shouldn’t be overlooked. The root contains cancer-fighting glucosinolates and is a good source of fiber, calcium, and potassium.

Green Tea

Whether you prefer it hot or iced, unsweetened green tea is calorie-free and high in an antioxidant called ECGC, which may reduce the risk of heart disease and some cancers while revving up your metabolism. Participants in a Tufts University study who drank the equivalent of three cups of green tea each day lost twice as much weight as those who did not drink the tea. Green tea drinkers also lost significantly more belly fat than non-tea drinkers.

Water

The importance of water can’t be overstated. Staying hydrated keeps your metabolism humming, and can keep you alert and energized throughout the day. Drinking two glasses before a meal can also help you keep control over your portions.