Official Weight Loss Club Thread

[Muffie's Mom]

Originally Posted by teri88

Oh, thanks to both of you Glad and Pat! I don't post often enough, but I read every word of this thread. It's helping me so much! I hope other people will share their stories. I get so much inspiration from hearing other peoples stories. I love you guys!

YOU are going to be a HUGE inspiration to a lot of people.

Keep up the good work.

We are so very proud of you.

[Jaspermom]

Originally Posted by teri88

Oh, thanks to both of you Glad and Pat! I don't post often enough, but I read every word of this thread. It's helping me so much! I hope other people will share their stories. I get so much inspiration from hearing other peoples stories. I love you guys!

You are my hero!!

[jbarile]

Originally Posted by Muffie's Mom

Thank you so very much from the bottom of my heart!

Now I'm back at it again!

Ok No more vacations! back to work welcome back !!
Iv'e gained 2 lbs since you been gone..

[mcsyzzerz]

Pat, thank you for all your hard work for ALL of us.

We missed you but we dont want you getting sick on us. So please take it easy and if you dont feel like posting then dont.

You have to take care of your self first...

Dont take me wrong im very glad your back, I for one just dont want you to over do it..

Im doing pretty well. Im am now down to 149. I hanging in there.

Great job everyone..

[mcsyzzerz]

Villette, your so luck that your hubby cooks. I cant get mine off the couch LOL.


No, really tell your husband we think about him to and come join us.

[Muffie's Mom]

Q. I am familiar with the Recommended Dietary Allowance, but I don't really know if I am getting enough from what I eat. Is there any way to find out if I am actually taking in the RDA?

A. One way to know if you are getting the Recommended Dietary Allowance (RDA) for all the nutrients you need is to follow the NEW 2005-06 Food Guide Pyramid. It provides from 1600 to over 2800 calories per day depending on which foods and the number of servings you eat. The assumption is made if you will choose a variety of foods from each of the 5 food groups (Grain, Vegetable, Fruit, Milk, Meat) then you will probably get 100% of your RDA.

But if you really want to know how much of each nutrient you are eating, I would suggest a thorough nutrient analysis. A Registered Dietitian could analyze your food intake from your records and report how your eating compares to the RDA with colorful charts and graphs. Their analysis will provide you with the nutrients that meet or fall short of your requirements based on your age and gender. Your personalized report could also include good food sources for the nutrients that are deficient in your diet. They could even analyze for all the fatty acids and amino acids in the food you eat.

Another alternative is to buy nutrition analysis software and do the analysis yourself and add in your supplements.

[Jaspermom]

Originally Posted by jbarile

Ok No more vacations! back to work welcome back !!
Iv'e gained 2 lbs since you been gone..

Pat's gonna blame it on ME!!!

[Muffie's Mom]

9 Hidden Reasons to Stay Motivated
Ways to Rediscover Your Drive

Everyone tells us to stay motivated. Our friends, our co-workers, our relatives say to keep going, don’t quit. Sometimes, though, you ask, "Why? Why try my hardest when it ends in disappointment? Why go through something when it’s going to hurt? Why?"

Because it’s going to be different this time! Because you can’t accomplish anything that you give up on. Disappointments and failures happen to everyone. T he difference between those who reach their goals and those who don’t is staying motivated. If you’re motivated, you’ll keep going. If you keep going, eventually you’ll reach your goal.

Need more reasons? Here are 9 of our ‘hidden’ reasons to stay motivated. Use one or all of them to keep the fire burning inside you.

1. Confidence

How did it feel after that first jog around the block? Or when you finally walked the stairs at work without losing your breath? The more you accomplish, the more you’ll believe in yourself.

2. Fit into that dress

It’s been hanging up in your closet for two years now, just waiting to be thrown on for a night on the town. All it takes is for you to go that extra mile and stay on track. Before you know it, those two years will be ancient history.

3. Make the week easier

Ever felt like a week was taking forever? It feels like Friday, but it’s only Tuesday? This happens when you’re not working towards anything. When you have a goal in mind, you’ll want to cook that healthy dinner or go to the gym. The week will not only go faster, but be more enjoyable.

4. Gives you purpose

Every once in a while, we need a good reason to get out of bed. Here it is, right in front of you. Eat the healthy breakfast that’s going to jump start your day, go for your morning jog, or walk to the driveway and grab the newspaper. When you’re motivated, you have a reason to do what you do.

5. For your kids

And your grandkids. And their kids, too. The healthier you are, the longer you’ll be around to watch your kids grow and to spoil your grandchildren. They’ll want you to be around as long as possible; consider this just another present.

6. Power of momentum

It’s a scientific fact – something in motion tends to stay in motion. Momentum builds quickly and can lead to great results. Suddenly, you’re not only working for the goal, but also to keep your streak alive. Even more reason to reach your goals.

7. The ‘wow’ effect

Picture this: Walking into a bar, you run into someone from high school, and their eyes light up. They gasp, "Wow, you look great!" By sticking with your goals, this can happen. Watch the "wows" add up.

8. Spread the news

When friends and family see how hard you’re working, they’ll wonder how they can reach their own goals. Guess who they’re going to look to for help? By staying motivated, you’ll not only help yourself, but others too.

9. Keep gaining experience

The more you do, the more you will learn and understand. You’ll discover which tactics work best for you and which ones don’t. It’s like weeding out the garden - not the most enjoyable job in the world, but when you’re done, all that’s left are beautiful flowers. Keeping sticking with it and soon it will be all flowers for you.

[Jaspermom]

Originally Posted by Muffie's Mom

9 Hidden Reasons to Stay Motivated
Ways to Rediscover Your Drive

Everyone tells us to stay motivated. Our friends, our co-workers, our relatives say to keep going, don’t quit. Sometimes, though, you ask, "Why? Why try my hardest when it ends in disappointment? Why go through something when it’s going to hurt? Why?"

Because it’s going to be different this time! Because you can’t accomplish anything that you give up on. Disappointments and failures happen to everyone. T he difference between those who reach their goals and those who don’t is staying motivated. If you’re motivated, you’ll keep going. If you keep going, eventually you’ll reach your goal.

Need more reasons? Here are 9 of our ‘hidden’ reasons to stay motivated. Use one or all of them to keep the fire burning inside you.

1. Confidence

How did it feel after that first jog around the block? Or when you finally walked the stairs at work without losing your breath? The more you accomplish, the more you’ll believe in yourself.

2. Fit into that dress

It’s been hanging up in your closet for two years now, just waiting to be thrown on for a night on the town. All it takes is for you to go that extra mile and stay on track. Before you know it, those two years will be ancient history.

3. Make the week easier

Ever felt like a week was taking forever? It feels like Friday, but it’s only Tuesday? This happens when you’re not working towards anything. When you have a goal in mind, you’ll want to cook that healthy dinner or go to the gym. The week will not only go faster, but be more enjoyable.

4. Gives you purpose

Every once in a while, we need a good reason to get out of bed. Here it is, right in front of you. Eat the healthy breakfast that’s going to jump start your day, go for your morning jog, or walk to the driveway and grab the newspaper. When you’re motivated, you have a reason to do what you do.

5. For your kids

And your grandkids. And their kids, too. The healthier you are, the longer you’ll be around to watch your kids grow and to spoil your grandchildren. They’ll want you to be around as long as possible; consider this just another present.

6. Power of momentum

It’s a scientific fact – something in motion tends to stay in motion. Momentum builds quickly and can lead to great results. Suddenly, you’re not only working for the goal, but also to keep your streak alive. Even more reason to reach your goals.

7. The ‘wow’ effect

Picture this: Walking into a bar, you run into someone from high school, and their eyes light up. They gasp, "Wow, you look great!" By sticking with your goals, this can happen. Watch the "wows" add up.

8. Spread the news

When friends and family see how hard you’re working, they’ll wonder how they can reach their own goals. Guess who they’re going to look to for help? By staying motivated, you’ll not only help yourself, but others too.

9. Keep gaining experience

The more you do, the more you will learn and understand. You’ll discover which tactics work best for you and which ones don’t. It’s like weeding out the garden - not the most enjoyable job in the world, but when you’re done, all that’s left are beautiful flowers. Keeping sticking with it and soon it will be all flowers for you.

This is a GOOD ONE, Pat!!! Thanks!

[Muffie's Mom]

Originally Posted by Jaspermom

Pat's gonna blame it on ME!!!

Nahhh! Keep the faith!!

I know what's been up with Joann and she's OK. She just has a lot on her plate right now and is about ready to get back with it. Right, Joann?

[Muffie's Mom]

10 Healthy Family Resolutions
Your Guide to Pediatrics.

It's no secret that many parents and their children are overweight. These 10 family resolutions can help you change your family's lifestyle so that you can all become more healthy.

1) Change to Whole Grain Foods

Part of the problem with the food pyramid is that it likely encouraged more people to eat foods made with processed and refined grains, such as white bread, white rice, cereal, pasta, and other foods made with white flour.

These foods have a high glycemic index, low amounts of fiber, and are not as healthy as foods made with whole grains. Making the switch to whole grain foods, including whole wheat bread, whole grain pasta, brown rice, and cereals made with whole grains, are an easy and healthy way to make your family's diet healthier.

2) Limit Soda and Fruit Drinks

Although it is considered okay for younger children (1 to 6 years old) to drink 4-6 ounces of 100% fruit juice each day and for older children (over age 7 years) to drink 8-12 ounces, all children should avoid fruit drinks and soda.

In addition to not having any real nutritional value, they have a lot of calories. At about 150 calories per 12 ounce serving, your kids will gain an extra pound about every 3 weeks if they drink just one can of soda each day.

Cutting back or eliminating soda, fruit drinks, and even fruit juice, can be a good way to get rid of a lot of extra calories and leave room for your kids to eat more nutritious foods.

3) Increase the Number of Fruits and Vegetables You Eat

Most people, especially children, don't eat enough fruits and vegetables. And that usually means that they are eating other less nutritious foods. With a high fiber content, low glycemic load, and lots of vitamins and minerals, fruits and vegetables are an important part of a healthy diet. And because they have lots of water in them, eating fruits and vegetables can help you to feel full and satisfied so that you don't overeat.

4) Eat More Foods With Calcium

A common mistake people make when trying to lose weight is that they stop drinking milk. Calcium is important though, both to build healthy bones and surprisingly, to help you lose weight. So continue to encourage your kids to drink milk, but just make the change to low fat milk once they are at least two years old.

5) Be More Active

Everyone knows that part of the cause of the current obesity epidemic is that people are much less active then they used to be. Getting kids involved in organized activities, which can be either team or individual sports, and cutting back on the amount of time in front of the TV and playing video games, can help your kids to get more active.

Family activities are also a good way to be more physically active. Even simple things, like walking across a parking lot, using stairs, and going for short family walks or bike rides, can make a big difference.

6) Understand Where Your Calories Come From

While you don't necessarily need to do daily calorie counts, keep a diary of what your family eats for a few days can help you see where extra calories are coming from. Are your kids overweight because of the calories they get from a bedtime snack or those two glasses of Kool Aid® he drinks? Or maybe because his portion sizes are too large?

If you know where your kids' calories are coming from, you will know where to make changes and how you can cut back, especially on foods that have a lot of empty calories.

7) Learn About Carbs

Carbs get a bad wrap, especially with all of the proponents of high protein diets, like the Atkins and South Beach Diet. Not all carbs are created equal though. While it is a good idea to avoid foods that have carbs with a high glycemic index, such as white bread, foods made with white flour, and foods and beverages sweetened with sugar, other carbs can be a healthy part of a balanced diet.

So instead of avoiding all carbs, just learn about how to choose foods with good carbohydrates, which can include many fruits, vegetables, beans, and whole grain foods.

8) Learn About Fats

Like carbs, there are good and bad fats. Instead of making the mistake of trying to stick to a low fat diet, and simply substituting other foods that are just as high in calories, you should learn to eat foods that have good fat in them. This includes foods with polyunsaturated and monounsaturated fats. On the other hand, you should avoid saturated fats and trans fats.

9) Choose Healthy Meals When Eating Out

Even if your family eats healthy at home, if they eat supersized fast food meals a few times a week, they are probably still at risk for becoming overweight. If you are going to eat out a lot, review the nutritional facts of the restaurant's menu and watch your portion sizes. Calories and fat can quickly add up when eating out.

10) Get Help to Stay Motivated

Most people know what they need to do to be healthier. Eating healthy and exercising often are not easy things to do though. Getting educated about the specifics of a healthy diet, getting the whole family involved, and setting goals, can help your family stay healthy and fit.

[Muffie's Mom]

A Heart-Smart Diet

The right diet can help prevent some forms of heart disease. To stay healthy, your body needs the right balance of foods. A "heart-smart" diet, according to doctors at the Harvard Medical School, is based on the Healthy Eating Pyramid, which recommends:

Keeping your total calories under control

Eating as much vegetables as you want (at least several servings per day)
Eating more fruits

Replacing butter and margarine with mono-saturated and polyunsaturated oils

Avoiding trans fats and saturated fats

Eating whole grain foods instead of refined carbohydrates and potatoes

Getting your protein from fish, egg whites, legumes, beans, nuts and seeds.

Increasing your physical activity and trying to dedicate time for exercise every day

[Jaspermom]

Pat, that puts it in a nut shell!! Really, people, if you follow nothing else, follow THIS and just ADD WATER!!

Originally Posted by Muffie's Mom

A Heart-Smart Diet

The right diet can help prevent some forms of heart disease. To stay healthy, your body needs the right balance of foods. A "heart-smart" diet, according to doctors at the Harvard Medical School, is based on the Healthy Eating Pyramid, which recommends:

Keeping your total calories under control

Eating as much vegetables as you want (at least several servings per day)
Eating more fruits

Replacing butter and margarine with mono-saturated and polyunsaturated oils

Avoiding trans fats and saturated fats

Eating whole grain foods instead of refined carbohydrates and potatoes

Getting your protein from fish, egg whites, legumes, beans, nuts and seeds.

Increasing your physical activity and trying to dedicate time for exercise every day

[Muffie's Mom]

Fiber

Fiber describes carbohydrates found in plant foods, including vegetables, fruits, grains, and legumes. Your body does not digest this type of carbohydrate. Fiber helps keep your digestive system running smoothly and helps prevent constipation. Fiber lowers your risk for heart disease, type 2 diabetes, and diseases of the colon that can result in diverticulitis.

Increasing the amount of fiber in your diet is a smart move for your heart.

Fiber-rich foods can help you lose weight or maintain weight loss because, compared with other foods, they tend to be low in calories, take longer to chew and make you feel full.

Cereal fiber (found in grains like oats) seems to the most beneficial for heart disease prevention.

Most Americans consume only about 12 to 18 grams of fiber each day — about half the recommended 25 to 35 grams of fiber you should have every day.

However, eating more than 35 grams may not be more helpful, because too much fiber can sweep important minerals such as calcium, magnesium, iron and zinc out of your intestines.

There are two types of fiber:

Soluble fiber (including pectins and gums) is particularly helpful in lowering cholesterol levels and in fighting heart disease. Soluble fiber dissolves in fluids in the large intestine and forms a gel that binds with bile acids. When this occurs, bile acids are excreted through bowel movements instead of being absorbed into the bloodstream. As a result, the liver converts more cholesterol to bile acids and blood cholesterol levels are reduced. Good sources of soluble fiber are oats, dried beans and peas, lentils, apples and citrus fruits. Experts recommend having at least seven grams of soluble fiber each day for better heart health.

Insoluble fiber (found in whole-grain foods, cereals, wheat bran and many fruits and vegetables) soaks up water like a sponge, adding bulk and helping to prevent constipation by making it easier for the intestine to move waste matter along your digestive tract — including material that might lead to cancer. While insoluble fiber is not cited in preventing heart disease, it keeps you regular and can help keep your digestive tract healthy.
Here's how to get more fiber into your heart-smart eating plan:

Eat More Beans

Beans are a great source of fiber, and can be an easy way to boost your fiber intake to recommended levels. By adding one-half cup of cooked kidney beans to salads or meals, you'll add about seven grams of fiber — including about three grams of heart-healthy soluble fiber. Eat one-half cup of cooked pinto beans and you'll get three grams of fiber, including two grams of soluble fiber.

Get Into Grains

Oat bran may get the press, but other grains are just as beneficial. Barley, for instance, helps to lower cholesterol levels. In one study, subjects who added a mere three grams of milled brewer's yeast (which comes from barley) lowered their "bad" low-density lipoprotein (LDL) cholesterol by an average of 6.5 percent after just one month. Just add barley, oat or rice bran to recipes, or sprinkle it over cereal.

Snack On Cereal

Cereal itself can be a good fiber source if you choose those made of whole grains. There are many sources of high-fiber hot and cold cereals, and most provide five grams or more in a half-cup serving.

Pig Out On Pectin

Pectin is a type of fiber found in many fruits and vegetables that works like other types of soluble fiber — it removes bile acids before they are absorbed into the bloodstream. Good sources of pectin include grapefruit, oranges, plums, peaches, spinach, lettuce, onions and peas. Most experts recommend eating at least five, preferably nine, servings of fruits and vegetables each day. But when eating fruits and vegetables, it's best to have them in food, rather than juice form. The juicing process removes much of the fiber.

Go For "Darker" Foods

When buying bread and baked goods, you're usually better off with the darker varieties. That means choosing brown rice over white rice, and brown "whole wheat" bread over white breads. That's because those "white" versions are typically refined, a process that removes much of the fiber. You'll know you're getting more fiber by reading food labels, and checking the ingredients list for whole grains.

Spread It Out

Because no meal is without fat, it's best to have fiber sources in every meal. A bowl of oatmeal is a great way to start your day, but don't stop there. It's wise to have fruit, vegetables, whole grains and other high-fiber foods with every meal.

Drink Like A Camel

As you increase the fiber in your diet, it's important to drink more liquids because fiber absorbs fluid as it passes through your body. To avoid constipation, drink eight to 10 glasses of water a day, and add fiber gradually — only a few additional grams each day. At the start, too much at once can cause gas, bloating or diarrhea and adding too much fiber to your diet too quickly can cause digestive discomfort.

[Jaspermom]

Originally Posted by Muffie's Mom

Fiber
Drink Like A Camel

As you increase the fiber in your diet, it's important to drink more liquids because fiber absorbs fluid as it passes through your body. To avoid constipation, drink eight to 10 glasses of water a day, and add fiber gradually — only a few additional grams each day. At the start, too much at once can cause gas, bloating or diarrhea and adding too much fiber to your diet too quickly can cause digestive discomfort.

LOLOLOL!! Thanks, Pat!