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cake i know what you mean i love cake, we were picking out my wedding cake yesterday and the lady had samples, i was so proud of myself i had a tiny piece and boy was it good,,, my problem is when i start on chocolate i just can't stop,, i love chocolate... :( thank God i drank all that damn water before i went down there - felt kinda full.... and i brought water with me,,, so here is my mother and sister eating cake and me drinking water, boy was that hard........ but i did it, i figure i'll have a piece at my wedding..... :D |
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The serving size is only like 1/2 cup which is better than none is all. Do as I do and eat it with a baby spoon!*! Just do what you hafta' to manage things! |
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Happy Birthday to your hubby Terri!!! :cake: :D And kudos to him for trying to look out for you :thumbs_up |
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ice cream talking about ice cream, what i do for my furballs, is take some plain yogert and put peanut butter in it and freeze it, i tried some and it is really good, no wonder my babies loved it, now there going to get mad at me for eating there treats, you can also put strawberries, banana's, etc... try it....plus yogert is better for you than ice cream.... |
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Diet Organizer - Special Price Just For Us! 37% Discount! Listen up everyone! I explained to the man at Diet Organizer that we have a large group of people doing "Lifestyle Changes". I just got a message back from the man and he said if only THREE people want the program called Diet Organizer, he can give a "special price code" of $25 to each of those people wanting it instead of the regular $40 price. That's a 37% reduction in price just for us! I thought that was nice of him to do that. HE HAS REQUESTED THAT ANYONE INTERESTED PLEASE GO DOWNLOAD THE 10 DAY TRIAL PERIOD FIRST TO MAKE SURE YOU DON'T HAVE ANY PROBLEMS. CHECK OUT THE PROGRAM AND IF YOU WANT IT, THEN PM ME WITH YOUR NAME AND EMAIL ADDRESS. IN RETURN, I'LL SEND YOU THE INTERNET LINK TO DOWLOAD THE FULL VERSION (NOT JUST TRIAL ONE). GO TO: dietorganizer.com TO REVIEW THE PROGRAM. He wrote, "When you are ready I will send you (me) a special purchase internet link (time limited) where you can purchase at the reduced price, in return, I'll forward it to anyone wanting the program." Then the program can then be downloaded from the internet. It actually has a 10 day free trial period. But, with the internet link from me, you'll be able to get the full version. IT'S A GREAT PROGRAM. TO REVIEW IT, GO TO dietorganizer.com I'VE BEEN USING THE PROGRAM FOR MONTHS KEEPING TRACK OF ALL MY FOOD, MEALS, MEASUREMENTS, EXERCISE, ETC. IT DOES IT ALL. YOU NAME IT! IT'S GOT IT! I'M ALSO INCLUDING ANYONE FROM YORKIE TALK THAT WANTS THIS. THANKS. |
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I also entered it in a 2nd place to offer it to ANYONE that uses the Yorkie Talk site. |
Diet Organizer Program - 37% Discount I now have the internet link for the full version of Diet Organizer. This generous offer is available only until Feb 10th. REMEMBER: Download the 10 day FREE trial version first to make sure you don't have any problems with downloading it and make sure it is what you want. They have been very generous with given us a 37% discount leaving the cost only at $25. If anyone has downloaded the trial version or wants to, please PM me and let me know. This program would most definitely help keep you on track with your lifestyle changes tracking all your foods, your menus, meals eaten every day, calories, fat, sodium, cholesterol, fiber, sugar, on & on & on for each item. It also keeps track of your exercise. You put in the type(s) of exercise you are doing. It's fully packed. I REPEAT: Download the 10 day FREE trial version first to make sure you don't have any problems with downloading it and make sure it is what you want. If anyone has downloaded the trial version or wants to, please PM me and let me know. |
JoAnn, Pat showed me a site you emailed her! JoAnn, you really should post it here! It was really great! :D TODAY IS WEIGH-IN DAY!! Everyone please pm/post/email me your weight! |
Sticking To Lifestyle Changes: Healthy Eating How do I pick a healthy eating plan I can stick with? Start easy, with a food diary. Use a chart or a journal to write down everything you eat or drink every day. Write down the date, the time of day, and about how much of every food or beverage you ate and drank. Be complete and honest. Stick with the food diary. This is the most important thing you can do to make your eating habits better. Weigh yourself every week on the same scale. Use a tape measure to measure your waist. Keep track of your weight and your waistline, because improvements in weight or waist measurement can reduce your risk of getting diabetes. Set goals that you can keep track of. For example, "Lose 15 pounds" or "Lose 3 inches off my waist" in the next six months. There is no diet program that works for everyone. One approach is to start with what you like and make small changes to see the effect on your goals. You might look over your food records for the past week or two. Write down the fat and calorie counts of all foods and drinks. Use this list to plan a few diet changes. You can set goals for what you plan to change in the next week. For example, "Keep my daily calories below 1,500" or "Find healthier substitutes for five foods with the highest fat or calorie counts." What can I do to help me stick with this healthier eating program? Go slowly. If you are moving toward your goals by making just a few changes, that is great. Keep it up. If you are not moving toward your goals, make a couple more changes and see what happens. Review your progress with your doctor. Bring your food diary to each office visit. Ask for tips and answers to your questions. Let the doctor know what problems you are having. Don't stop eating all of the foods you like. That isn't a good plan for a long-term change. Eat smaller servings of the high-fat, high-calorie foods you love, or eat them less often, or try healthier substitutes. Avoid too-large servings by measuring your food portions. If you do this every day at home, you will get a good idea what a half cup of mashed potatoes looks like. This will help you when you eat at restaurants. Plan carefully for eating out. Plan ahead, be the first person to order, and be assertive about getting just what you want. You might let the other people you are with know that you are trying to eat healthy foods and would appreciate their support. Try to notice and change food and eating cues at home and work. Eat only in one room in your home. Pay attention to your food--don't eat while you are watching TV or reading. How do I keep from getting bored? Try different foods. Check some cookbooks out of the library for new recipe ideas. Once in awhile, let yourself have a week when your only goal is to maintain your weight. Some people change their calorie or fat limits over the week. For example, they might eat only 1,500 calories Monday through Saturday and let themselves have 2,000 calories on Sunday. Take an exotic cooking class with a friend to pick up interesting food ideas. What happens if I slip? Everyone slips off their plan from time to time. Figure out what triggered your slip, and plan how to avoid that trigger the next time. Don't just make excuses though. Get back to your plan at the next meal. |
Lifestyle Changes Can Quickly Reverse Heart Risks In less than a month, individuals can reverse serious heart disease risk factors by making significant lifestyle changes, researchers are reporting. In an encouraging study conducted on overweight men, researchers found that after three weeks on a high-fiber, low-fat diet and adding up to 60 minutes of daily walking, about half of the study participants reversed type 2 diabetes or a constellation of unhealthy risk factors called the "metabolic syndrome." "Our study found that when an individual partakes in a fairly intensive diet and exercise lifestyle modification, that significant changes in their health can be noted in a short period of time," said one of the study's authors, Christian Roberts, an assistant researcher in the physiological sciences department at the University of California, Los Angeles. "Most of the population is under the belief that it takes a long time to see improvement. But, we found that we could reverse diabetes and metabolic syndrome within three weeks, despite the fact that these men were still obese," he said. Results of the study appear in the Jan. 10 online issue of the Journal of Applied Physiology. "I'm glad that more and more people are getting the message out that you can make a difference with lifestyle changes. Even just 10 pounds of weight loss makes a huge difference in blood sugar, blood pressure and your overall well being," said Dr. Katherine Nori, an internist with Beaumont Hospital's Weight Control Center in Royal Oak, Mich. Thirty-one men between the ages of 46 and 76 participated in the new study. All of the men were either overweight or obese. All of the volunteers had at least one risk factor for metabolic syndrome, and 15 were diagnosed with metabolic syndrome -- a collection of health risks including excess fat, high cholesterol, high blood pressure and insulin resistance. Thirteen of the men had type 2 diabetes. Several had neither condition. For three weeks, the men took part in a residential diet and exercise program. Their diet was designed at the Pritikin Longevity Center and included 65 percent to 70 percent complex carbohydrates (fruits, vegetables and whole grains), 15 percent to 20 percent protein (soy, beans, nuts and occasionally fish and poultry), and 12 percent to 15 percent fat (less than half from saturated fat). The study participants were allowed to eat as much as they wanted of fruits, vegetables and whole grains, so Roberts said they weren't left feeling hungry. Additionally, the men began exercising 45 to 60 minutes daily on a treadmill and did both level and graded walking. Roberts said the men walked at a moderate pace, which meant they could talk while exercising, but if they increased the intensity of their workout a little bit, talking became difficult. The men lost about two to three pounds each week of the study, but they still remained overweight or obese at the end of the three-week period. The researchers measured blood levels of cholesterol, insulin and markers of inflammation both before and after the study. At the start of the study, 48 percent of the men had metabolic syndrome, while at the end just 19 percent still did. Forty-two percent had diabetes at the start of the study, but only 23 percent did at the end. The average LDL, or "bad," cholesterol reading went down 25 percent. "If you have diabetes or metabolic syndrome, you need to know that they are reversible, and you can improve your heart disease risk profile without normalizing your body weight," Roberts said. Both Roberts and Nori said it was the combination of diet and exercise that affected these dramatic changes, and that neither measure alone is as powerful as the two together. And, both said you have to maintain the changes in order to sustain the health benefits. "People have the power within themselves to make a difference. Weight loss and exercise consistently improve heart disease risk, and this is something you have control over. You have the ability to dramatically improve whatever level you're at," said Nori. |
Lifestyle Changes Changes in your lifestyle, such as eating a low saturated fat, low cholesterol diet [Heart Healthy Diet], regular physical activity, and managing your weight can help keep your cholesterol low and reduce your chance of developing heart disease as well as improve your health in other ways. Heart Healthy Diet Guidelines -- you should eat: 8-10% of the day's total calories from saturated fat. 30 percent or less of the day’s total calories from fat. Less than 300 milligrams of dietary cholesterol a day. Limit sodium intake to 2400 milligrams a day. Just enough calories to achieve or maintain a healthy weight and reduce your blood cholesterol level. (Ask your doctor or registered dietitian what is a reasonable calorie level for you.) Heart Healthy Diet Guidelines -- you should eat: 8-10% of the day's total calories from saturated fat. 30 percent or less of the day’s total calories from fat. Less than 300 milligrams of dietary cholesterol a day. Limit sodium intake to 2400 milligrams a day. Just enough calories to achieve or maintain a healthy weight and reduce your blood cholesterol level. (Ask your doctor or registered dietitian what is a reasonable calorie level for you.) Heart Healthy Diet and You - Your Personal Eating Plan The recommendations for cholesterol and sodium are the same for everyone on the Heart Healthy Diet, regardless of the number of calories they should eat. You should eat less than 300 milligrams of cholesterol a day and no more than 2400 milligrams of sodium a day. The recommendations for saturated fat and total fat are based on the percentage of calories you eat; the actual amount that you eat will vary depending on how many calories you eat. To get an estimate of the amount of calories, grams of saturated fat and fat to help you lower your blood cholesterol on the Heart Healthy Diet, go to this site to figure yours: http://nhlbisupport.com/cgi-bin/chd1/step1intro.cgi (go to purple box to figure) |
Reading Food Labels Reading food labels will help you choose foods low in saturated fat, total fat, cholesterol, and calories. Food labels have two important parts: nutrition information and an ingredients list. Read the nutrition information. Look for the amount of saturated fat, total fat, cholesterol, and calories in a SINGLE serving of the product. Compare similar products to find the one with the least amounts. If you have high blood pressure, do the same for sodium. Look at the ingredients. All food labels list the product's ingredients in order by weight. The ingredient in the greatest amount is listed first. The ingredient in the least amount is listed last. So, to choose foods low in saturated fat or total fat, limit your use of products that list any fat or oil first--or that list many fat and oil ingredients. If you are watching your sodium intake, do the same for sodium or salt. |
Lifestyle Changes Lifestyle Changes The lifestyle choices to keep your heart healthy are similar to what you should do to help prevent many other diseases, such as diabetes and certain types of cancer. If you have coronary heart disease or are at high risk to develop it, you should do the following: Eat plenty of vegetables and fruits while avoiding trans fats and saturated fats. Keep blood pressure in the normal range, ideally with a systolic blood pressure of less than 120 millimeters of mercury (mm Hg). Don't smoke. Get your low-density lipoprotein, or LDL (bad), cholesterol under 100 milligrams per deciliter (mg/dL) and perhaps as low as 70 mg/dL. This usually requires medications such as a statin drug. Maintain a healthy weight. Strive to keep your blood sugar levels normal. Manage stress. Become more physically active, and make daily exercise a priority at an intensity level recommended by your doctor. High LDL cholesterol is one of the major risk factors for heart disease, and the risk increases as the bad cholesterol level rises. Other major risk factors are smoking, high blood pressure and diabetes. Your cholesterol level is determined by your genetic makeup and the amount of saturated fat and cholesterol in the foods you eat. The liver manufactures cholesterol, so even if you never eat cholesterol, your body can make all it needs. Several factors contribute to high blood cholesterol: Diet: Reduce your blood LDL cholesterol level by eating less fat, particularly saturated fat (as found in whole milk, cheese and meat). Low cholesterol foods are important, too. Studies have shown that your total cholesterol and your bad cholesterol levels may begin to drop two to three weeks after you begin your lower you intake of fat, calories and cholesterol. A healthy diet: Contains healthy fats. Once you've cut way back on saturated fats and trans fats (the unhealthy fats), you can start adding healthy fats to your diet. Healthy fats are polyunsaturated and monounsaturated. Contains healthy sources of carbohydrates. Eat more whole grains — foods like whole-wheat bread, brown rice and oatmeal — to help lower cholesterol, improve blood sugar and insulin levels, control weight, protect the heart, guard against diabetes and keep your digestive system healthy. Relies on healthy sources of protein. For a healthier heart, cut back on red meat and switch to fish. Why? The good fats in many types of fish help protect the heart against erratic rhythms and may prevent blood clots. The American Heart Association now recommends that people eat fish (especially fatty fish) at least two times per week. Beans, nuts and seeds are also excellent sources of protein. Includes plenty of fruits, vegetables and whole grains. These foods have more powerful effects on your health than most pills. Tastes great. If it doesn't, you probably won't stick with it for long. Weight control: Obesity increases triglyceride and total blood cholesterol levels, blood pressure and the risk of developing diabetes. Exercise: Regular exercise may help a person control weight, lower blood pressure and increase the level of high-density lipoprotein, or HDL (good), cholesterol. Genetic factors: Lowering your LDL cholesterol levels through diet often is not enough to reach your goal. Many people are genetically programmed to produce cholesterol in the liver no matter how strictly they follow a diet. They require cholesterol-lowering drugs to get their levels in shape. Sex/age: Coronary heart disease is the leading cause of death and disability for both men and women in the United States. Traditionally, coronary heart disease has been associated much more with older men than women. However, today, the importance of lifestyle changes is recognized for both sexes at all ages. Alcohol: In some people, modest amounts of alcohol can increase the amount of good cholesterol (HDL). Modest intake means two or fewer drinks per day for men and one drink per day for women. There is good evidence that moderate alcohol intake lowers the risk of coronary artery disease, whether or not the protection is due to increasing HDL levels. However, alcohol provides "empty calories" that can add to your weight. Because drinking can have serious adverse effects, present guidelines do not recommend drinking alcohol as a way to prevent heart disease. Smoking: Smoking damages the heart by raising blood pressure, damaging blood vessels, promoting the buildup of fatty plaque in arteries, lowering levels of "good" cholesterol, making the blood more likely to clot and depriving the heart of oxygen. Quitting smoking is the best thing you can do to prevent a heart attack. Stress: Stress can increase chemicals within the body that may increase the risk of a heart attack. These fight-or-flight stress hormones, such as cortisol and epinephrine, excite the heart and make it work overtime. |
Making Healthy Lifestyle Changes That Last Would you run out of fingers, and maybe even toes, if you used them to count your tries at adopting a healthy lifestyle? Many of us would. The reason? Often it’s that we need to change how we try to make changes. How we make the journey, not whether we always reach our exact goals, determines our success. And how we make the journey is really about our ability to support ourselves along the way, instead of falling back into judgmental and self-defeating ways of thinking and doing. If you're thinking about making another run at a healthy lifestyle, consider these steps along the way. Get Real Whether we're trying to start eating healthier or become more physically active, the first step is to be clear about our goals. Get real. Whether we're trying to start eating healthier or become more physically active, the first step is to be clear about our goals...and clear whether they are something we can achieve. For example, if you currently walk once a week, and you begin to strive for five, what's the chance you'll get there regularly? Immediately trying to fit four extra workouts into your busy week may leave you struggling. Instead, think about an initial goal of walking twice a week. Small increases --'baby steps' -- build on success. As you feel good about your ability to do one extra walk, you'll see your motivation ratchet up for another, 'til you reach that higher goal. Get committed. We're talking about energy and dedication to find healthy behaviors that work for you. Which of these statements sounds like you? "I'll try to walk twice a week," or "I'm committed to walking twice a week." It's much easier to shrug off the former promise to yourself. If it doesn't feel right to say you're committed to something, explore why. Is the goal you've set really right for you? Give up 'shoulds.' A tangle of beliefs and thoughts about what we 'should' do or where we 'should' be with our fitness and health can threaten our ability to find what's right for us. Refuse to follow the latest and greatest new diet. Make peace with your body size, and buy a flattering outfit for that important event rather than trying to lose weight to fit into an old favorite. You may still be able to improve your fitness, but you don't have to put feeling good on hold until you do. Get assertive. Does everyone around you have opinions about what's best for you? Exercise your right to make your own choices. That also means putting yourself first. If you don't make it a priority to care for yourself, you won't be at your best in caring for others either. Reward yourself. Build your self image as a winner by acknowledging and celebrating your small successes with ways that are meaningful to you. It's all about feeling good and keeping yourself going. Remind yourself. Whether it's remembering to eat lunch, or getting in that two-mile walk, add your new behaviors to your 'to do' list. When you check them off as done, you'll also give yourself an extra boost of satisfaction. Seek support. Support is one of the key predictors of success at lifestyle change. Buddy up with friends or family to accomplish your goals, read inspirational books or success stories. Join support groups, or seek the help of a qualified therapist or counselor if needed. Remember: While it may seem to take a lot of work when we first start making healthy lifestyle changes, they become second nature after a while. So hang in there with your new positive behaviors. Soon, they'll just be the way you do things. |
Watch What You Eat But Don't Diet" "Diets" are something to go on today and off tomorrow. While people who go on "diets" can (and do) lose weight in the short run, the lost weight more often than not comes bounding back as soon as old eating habits are resumed. What's needed is a new way of eating that provides the right nutrients, satisfies your appetite and "food passions," allows you to dine out and go to parties, and still enables you to lose weight and/or maintain a healthy weight. Granted, you won't lose weight as quickly as if you were on a 500-calorie-a-day-grapefruit-and-watermelon diet, but the weight you lose will be more likely to stay lost. |
Five Easy Secrets............ FIVE EASY SECRETS... 1. Are you really hungry or are you eating because you're feeling stressed, bored, frustrated, etc.? 2. Don't put any of your favorite foods "off limits." Instead, limit them (i.e., enjoy one of your favorites once a week). 3. Cut back on the amount of food you eat, rather than on the kinds of food you eat - you won't have to count calories and you'll be able to enjoy your favorite foods. 4. Eat slowly and allow time for your brain to tell you when you've eaten enough. 5. Leave the table feeling not quite full - you'll feel more alert and vital. |
Fool Your Mouth! Fool your mouth...Some low calorie substitutions for the high-calorie stuff 100-CALORIE SNACKS: Crunchy 1 apple 5 bread sticks ½ cup cold cereal w/nonfat milk ½ English muffin w/butter or jam 2 cups fresh vegetables Smooth/Creamy 1 Tbsp. peanut butter 1 cup unsweetened applesauce ½ cup 1% cottage cheese with peach slices Nonfat frozen yogurt, 4 oz. Sweet 3 graham crackers 1 cup water-packed fruit cocktail About 30 grapes 20 whole strawberries two thirds of a box of Cracker Jacks Salty 10 Saltine crackers 5 Triscuits Popcorn, lightly buttered and salted, 2 cups Dill pickle (3¾" long) - only 5 calories |
How To Curb The Cravings Make your craving wait for 10 minutes. Within that 10 minutes, go for a walk, take a hot shower, call a friend, etc. By then, the craving probably will have passed. Don't buy food you're likely to crave (and binge on). Or if you must, buy it in individual serving packages. Drink a glass of water or eat a piece of fruit. You'll probably feel too full to want anything else. Keep low-fat snacks - like pretzels, popcorn, cut-up vegetables and fruit - handy. If they're not, it will be that much easier to dig into a bag of chips or cookies. |
3 Reasons To 'bag' Sugar Sugar-filled foods are among the most-craved items in our diet. But consider these not-so-sweet facts next time your sugar-craving kicks in: Sugary foods fill you up with "empty" calories. That means you're probably not eating enough fruits, vegetables, and whole grains - foods which contain the much-needed nutrients our bodies require to fight off disease. Too much sugar in foods that are high in calories makes you gain weight, and too much weight can contribute to disorders like diabetes, heart disease, and some cancers. Too much sugar can make you feel tired, shaky, weak, faint, headachey, confused, and mentally dull. A BETTER USE FOR SUGAR To see if your bathroom scale is accurate, weigh an unopened five-pound bag of sugar. Need motivation to continue losing excess weight? After you've lost five pounds, lift a five pound bag of sugar to get a tangible idea of how much weight you've lost. |
Fast Food = Fat Food? Life in the fast lane can easily turn into life in the fat lane, if consumers don't pay attention to what they are eating. Fast, on-the-go type meals can contain hidden fat, sugar, and salt. Typical excuses for grabbing on-the-fly fast food include not liking to cook or clean up after cooking, not having time, and feeling like cooking isn't worth the effort. Aren't you worth the time and effort that it takes to nourish your body with healthy meals and avoid diet gremlins? You can still eat well and not spend your life in the kitchen. All it takes is a little knowledge about how to choose and eat fast foods. Fast food doesn't have to be fat food. A fast food diet fits into healthy eating if moderation is exercised. Remember the following suggested guidelines in making healthy lifestyle choices that contain fewer fast food calories and more nutrients: Reduce fats, saturated fats and cholesterol Select small-size plain burgers and sandwiches, and use moderate amounts of condiments that you add yourself. Nix the cheese and bacon enhancements and add more lettuce, tomato, and onion. Avoid fried foods--fish, french fries, onion rings, etc. Drink low fat and low sugar beverages; opt for water (add lemon, lime, or a little fruit juice for flavor), tea, or low fat milk (less than 2%). Skip coffee whiteners - the regular ones have lots of fat, and the low-fat ones replace the fat with sugar. Order tacos or taco salads on a plain (soft) tortilla. Skip croissant and biscuit sandwiches - croissants and biscuits are very high in fat. Eat raw veggies and green salads with low fat dressing. Choose small portions; NEVER SUPERSIZE. Skip dessert and opt for a fresh fruit treat later. Limit sugar Sugar is hidden in ketchup, pickle relish, jelly, honey, BBQ and other sauces, so load up on other taste enhancers like lettuce, tomatoes, onion, peppers, etc. Avoid sweet salads and pudding at salad bars; opt for fresh fruit instead. Avoid sweetened soft drinks and shakes -- order water, low fat milk, or other unsweetened beverages. Remember, yogurt desserts with toppings may contain fruit and look like a healthy choice, but they contain lots of sugar. Skip sugary desserts, and make a healthy choice as a snack later. Limit sodium Hold the pickles and limit use of other condiments such as ketchup. Read salad dressing labels, and try using vinegar and oil or a squeeze of lemon instead. Some diet sodas contain sodium -- opt for water or low fat milk. Avoid restructured poultry and meat (i.e., chicken nuggets, some roast beef, deli meats). Breakfast meats are high in sodium unless labeled otherwise -- limit sausage, ham, and bacon. French fries, onion rings, and hash browns are high in fat and salt and are often salted more before being served -- do you really need them? Apply salt sparingly to all food and use salt substitutes or herbs and spices to enhance flavor. Processed cheese and cheese products are sodium laden -- opt for a small piece of hard cheese later as a snack. Increase fiber Choose fresh vegetables and fruits at the salad bar. Select sandwiches with tomatoes, lettuce, and onion. Ask for whole grain or multi-grain buns and bread. Enjoy baked potatoes and the skins, but go easy on toppings such as bacon and cheese. Choose foods which include dry beans, such as small burritos, chili, and salad bar toppings. Quiet Revolution Even if you feel like you're the only one embracing healthy eating, don't be afraid to be in the vanguard. "Quiet revolutions" frequently succeed one person at a time. Empower yourself to make healthy choices! Here are some more ways to combat the gremlins: Identify personal stress triggers and note if any (or all!) of them cause you to eat when you're not hungry. Work on dealing with them in another way. When you get a craving, get up and move (walk, stair-climb, stretch) for just a few minutes. Most cravings and most hunger pains only last 10 minutes. Keep a record of how many times a day you successfully get past them. Avoid drive-through windows and eating in the car or in front of the TV. Listen to the words in food commercials, with your back to the picture, and write down everything you can pick out as being deceptive. Keep a food diary for a week (write down everything that goes in your mouth, even diet drinks and sugarless gum). At the end of the week, pick out 500 calories from each day that you could have done without and eliminate them from your intake the next week. Visualize yourself kicking an ugly little gremlin into outer space. See if you can keep him there for the rest of the month. Do this for the first week of every month and track how many calories get permanently eliminated from your daily intake. Make it a habit to take at least 20 minutes to consume every meal and snack. That's the length of time it takes your stomach to send the "I'm full" message to your brain. Sometimes gremlins show up in our motives for aspiring to healthy eating/healthy living. As with other aspects of behavior change, the commitment to healthy eating has to be made for yourself, not a family member, friend, co-worker, or anyone else. Doing it for someone else provides too much opportunity for resentment ("If she/he really cared about me, she/he would love me the way I am") and scapegoating ("You should have stopped me from getting that second dish of ice cream"). You and only you are the person who can affect your behavior! Once you've made the commitment, though, recruiting supporters is a very good idea. Maybe a co-worker would agree to put the candy dish on his desk out of sight or to bring in healthy snacks instead. Perhaps a spouse or roommate would take a healthy cooking class with you, or a neighbor might enjoy a daily walk. Positive support for a change is far different from pressure to make a change. |
Be Happy and Healthy--Eat Smart In order to feel good, look good, and be healthy, you have to pay attention to what you eat. Now that doesn't mean depriving yourself of the food you love! Just be conscious of what you eat, and how much you eat, and you will be taking a step towards looking and feeling the way your heart desires. Try following these general guidelines! - Use low-fat substitutes when possible. - Drink lots of water (I'm still working on this one!) - Eat only one large meal a day and at least two smaller ones. I enjoy a large evening meal with my family every day. - Limit caffeine and Nutrasweet. They actually stimulate your appetite. - Limit sugar when possible. It has a lot of calories, makes you hungry, and causes mood swings. - Cut down on the number of snacks you eat, but make sure to enjoy your favorites, even if fattening, once in awhile (maybe once a week). - Exercise everyday. Even if it's just walking to the mail box or working in the yard. |
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This is also a great site, it is simimular to the diet organizer that muffys mom had offered us the opportunity to download for free :thumbup: and at a 37% discount! what is everyone waiting for? Try it for free! after you check out the link I inserted, sparkpeople, you will see the diet organizer is so simiular and will give you an idea just how the diet organizer will and can work for you!download the diet organizer to try it out! The link for sparkpeople organizer is a free online program! But why not have an organizer on your desktop without having to log on! :D So check out this site! it offers you receipes and even gives you a grocery list to print! you can even transfer your info from sparkpeople onto the diet organizer! and you dont have to have an online connection to monitor your diet! I have downloaded the diet organizer and no this is not a selling point here! Only testomony that it is so much easier to manage and watch what you eat and have it calculated for you! no more trying to do the math! check out the site, then you will get an idea just how the diet organizer works! :thumbs up muffys mom for sending me this link! I really like the idea of having the program available without having to go online! :thumbup: custom programs, tracking tools, and support on our Message Boards, many members find a great deal of help and advice here in our Resource Center. Remember, a combination of eating right, exercising, and staying motivated will help you lose weight! http://www.sparkpeople.com/myspark/mysparkstart.asp DietOrganizer is a fast and easy-to-use diet diary, it allows you to accurately track your daily food intake. Entering food intake multiple times a day, for several weeks or months, can quickly become tedious, that's why its important that the process be fast and easy-to-use. DietOrganizer uses a familiar windows spreadsheet interface with full cut/copy/paste, undo/redo, direct-cell-entry and search-as-you-type to make logging as painless as possible. http://dietorganizer.com/ Yeah! 123 whoooooooho :p |
There might be some confusion here :rolleyes: :confused: but actually I am promoting both the site spark people and after you check this site out.. check out the diet organizer site, they both compliment each other!! :D |
Quick Tips To Converting (measurements) EQUIVALENTS TO U.S. RECIPE MEASUREMENTS QUICK TIPS FOR CALCULATIONS 1 gallon = 4 quarts = 8 pints = 16 cups = 128 fluid ounces 1 quart = 2 pints = 4 cups = 32 fluid ounces 1 pint = 2 cups = 16 fluid ounces 1 cup = 8 fluid ounces = 16 tablespoons 1 gill = 1/2 cup = 4 fluid ounces = 8 tablespoons 1 fluid ounce = 2 tablespoons 1 tablespoon = 1/2 fluid ounce = 3 teaspoons To convert ounces to grams, multiply ounces x 28.35 To convert pounds to grams, multiply pounds x 453.59 To convert Fahrenheit degrees (F) to Celsius degrees (C): °C = (°F - 32) x 5/9 1 stick of butter = 8 tablespoons = 4 ounces = 1/4 pound CHANGING RECIPE QUANTITIES Folks have written in asking how to increase the yield of a recipe for large gatherings, etc. Here's how you do it. Divide the desired yield by the recipe yield: new yield --------- = conversion factor old yield Multiply each ingredient quantity by the conversion factor: conversion factor X old quantity = new quantity VOLUME MEASURES CONVERSIONS Metric equivalents are rounded. U.S. Measurement Metric Measurement 1 teaspoon 5 milliliters 1 tablespoon 15 milliliters 1 fluid ounce (2 tablespoons) 30 milliliters 2 fluid ounces (1/4 cup) 60 milliliters 8 fluid ounces (1 cup) 240 milliliters 16 fluid ounces (2 cups = 1 pint) 480 milliliters 32 fluid ounces (2 pints = 1 quart) 950 milliliters (.95 liter) 128 fluid ounces (4 quarts = 1 gallon) 3.75 liters WEIGHT MEASURES CONVERSIONS Metric equivalents are rounded. U.S. measurement Metric measurement 1/4 ounce 8 grams 1/2 ounce 15 grams 1 ounce 30 grams 4 ounces 115 grams 8 ounces (1/2 pound) 225 grams 16 ounces (1 pound) 450 grams 32 ounces (2 pounds) 900 grams 40 ounces (2-1/4 pounds) 1 kilogram TEMPERATURE CONVERSIONS Celsius equivalents have been rounded. Degrees Fahrenheit (°F) Degrees Celsius (°C) 32° 0° 40° 4° 140° 60° 150° 65° 160° 70° 170° 75° 212° 100° 275° 135° 300° 150° 325° 165° 350° 175° 375° 190° 400° 205° 425° 220° 450° 230° 475° 245° 500° 260° |
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But, with the Diet Organizer, it can be put on your Desktop. You can use it offline and it is not necessary to "log in". Diet Organizer has a 10 day FREE trial period. |
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what Pat just said.. sorry for the confusion I got caught up in the moment!! :rolleyes: as both programs are great! the only downfall was you had to be logged on to access sparkpeople. but sparkpeople's program has similuar features with the diet organizer, it kinda gives you an an idea how the diet organizer works Gosh I hope I said this right :p |
Glad . to report my weight I am at 212 . thanks , |
Thanks, Deb!! Quote:
Don't forget to weigh in! :p |
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