Official Weight Loss Club Thread

[KELLYLYNN]

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.....

[Muffie's Mom]

Originally Posted by teri88

I am so glad that I started with this group. Today is hubby's birthday and I told him I would pick up a cake on way home. He said "Can you eat cake on your diet?" I told him I'm not on a diet, I'm eating healthy for life. I said I'd probably have a teeny tiny piece, but NO ICE CREAM. That's a big change for me, so I'm counting it as a positive one! And, I'm drinking extra water today to flush my body.

I think there is some ice cream that has no fat and no sugar added. As your taste buds change, you'd be surprised what you CAN resort yourself to if you want it bad enough!

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!

[velobabe]

Originally Posted by teri88

I am so glad that I started with this group. Today is hubby's birthday and I told him I would pick up a cake on way home. He said "Can you eat cake on your diet?" I told him I'm not on a diet, I'm eating healthy for life. I said I'd probably have a teeny tiny piece, but NO ICE CREAM. That's a big change for me, so I'm counting it as a positive one! And, I'm drinking extra water today to flush my body.

Is Ice Cream bad if it is low fat/no fat? I guess there is such a thing out there. I remember Oprah had those fat free chocolate fudge cicles...now they looked good. She said we can find them in the grocery stores so I guess that kind of stuff is Ok? Plus ice cream is dairy...that's OK right? Just learning as we go here

Happy Birthday to your hubby Terri!!! And kudos to him for trying to look out for you

[Muffie's Mom]

Originally Posted by velobabe

Is Ice Cream bad if it is low fat/no fat? I guess there is such a thing out there. I remember Oprah had those fat free chocolate fudge cicles...now they looked good. She said we can find them in the grocery stores so I guess that kind of stuff is Ok? Plus ice cream is dairy...that's OK right? Just learning as we go here

Happy Birthday to your hubby Terri!!! And kudos to him for trying to look out for you

Make sure you read the WHOLE LABEL!

[KELLYLYNN]

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....

[Muffie's Mom]

Originally Posted by KELLYLYNN

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....

Just make sure that you read the label on the peanut butter as some of it is high in fat so compare different brand labels.

[Muffie's Mom]

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.

[Muffie's Mom]

Originally Posted by Muffie's Mom

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.

I entered this in the "Lifestyle Changes" for everyone in that group to see.

I also entered it in a 2nd place to offer it to ANYONE that uses the Yorkie Talk site.

[Muffie's Mom]

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.

[Jaspermom]

JoAnn, you really should post it here! It was really great!

TODAY IS WEIGH-IN DAY!! Everyone please pm/post/email me your weight!

[Muffie's Mom]

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.

[Muffie's Mom]

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.

[Muffie's Mom]

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)

[Muffie's Mom]

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.

[Muffie's Mom]

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.