My all time favorite holiday is just around the corner, Easter. And anyone who knows me knows that I love to bake. This time of year (as well as Christmas) is very hard for me. Not only because I love to bake, but also because it is hard to see all of the goodies and not eat them. They are very tasty. So I am stuck between a rock and a hard place.
I also have a 4 year old who loves to bake with Mommy (and who according to her pediatrician needs to gain weight). Thanks doc, make my life more difficult. All of this would be easier if I only had my daughter's energy, I swear the child could go 48 hours straight and be fine.
That deals with the temptation, now comes the lack of motivation. I have none. My husband, God bless him, says that I look fine just the way that I am and is content to sit around and watch TV all evening. The ladies who wanted to do a cross country weight loss group with me, are no where to be found. I started THIS blog with that group in mind and not one of them has the time to log in and report on their progress and plan of action. Which makes me wonder, if they don't have the time to record what they are doing, are they doing anything at all? As for me, I don't really have all that much time, I have housework that is never ending with a 4 year old and a husband, I have several thousand recipes that I am supposed to be typing as well as sewing projects that I need to finish (namely my little girl's Easter dress and birthday gifts for my niece that I need by the end of next month). I still have to finish the comforter for mine and my husband's bed and curtains for the kitchen, living room and bedroom (I have none up).
So if there is anyone out there who is looking to lose weight (or just live a healthier life) leave a comment and let me know what's the what. Or if you just want to help motivate me, I sure could use it.
Monday, March 26, 2007
Get Wired, Not Tired
Fatigue keeping you down? Unhealthy lifestyle choices can lead to feeling chronically tired in both body and mind. There are a few dietary changes you can make to get you on the road to feeling energized and healthy. Be sure to drink plenty of water to stay hydrated. Don't skip meals -- try to eat regularly to maintain your energy levels with fruits, vegetables, lean meats and low dairy products while avoiding foods that are high in fat, salt and sugar. The mid-afternoon energy slump keeping you down? Try eating protein for lunch to help keep your mind attentive and alert. And try having a walk at lunch time or even a little stretch at your desk -- this will help to improve the blood flow and give you an energy burst.
Secret to Dieting? Get Moving!
10 Ways to Stay Motivated
Fighting Motivation Fatigue
Secret to Dieting? Get Moving!
10 Ways to Stay Motivated
Fighting Motivation Fatigue
Perfect Your Portions!
Although it may be easiest to buy a bag of potato chips or cookies from the vending machine, you may want to watch what you're taking when you dig into those snacks. You can enjoy your favorite snacks as long as you limit your portion to about 1 ounce. Linda Gassenheimer, author of The Portion Plan, says that an ideal meal plan is to have three balanced meals and two snacks a day -- a mid-morning snack and a mid-afternoon snack. Good snack ideas include 1 ounce of almonds, pecans or walnuts, a 1/2 cup of nonfat yogurt or a portion of raw vegetables, such as celery, carrots, broccoli or cauliflower. But if you are still craving those unhealthy snacks, try the 100 calorie bags of Cheese Nips or Chips Ahoy! cookies. Although they aren't the healthiest snacks for you, the perfect-portioned bags should suffice your cravings -- make sure you only pack one bag though!
Develop Healthy Eating Habits
Overeating: A Form of Addiction
Five Superfoods for Weight Loss
Develop Healthy Eating Habits
Overeating: A Form of Addiction
Five Superfoods for Weight Loss
Sexier Arms: 4 Exercises to Stop the Jiggle!
Today we begin with a simple exercise. Your right arm should be at the side of your body. Please lift it up and out to the side so that your shoulder and hand form a straight line. Next, simply shake your right arm. Is fat bouncing all over the place like a bowl of Jell-O? Congratulations, you officially have bat wings. Let’s face it, you're carrying too much body fat.
Everyone is fascinated by women who have sleek and tight arms -- biceps that look fit with a bit of muscularity and triceps that look tight and firm. It displays strength and femininity wrapped into one package. In my opinion, this is a totally sexy look.
I’ve designed a simple program for creating tighter arms that will produce fabulous results. So if your goal is to show off sleek arms in a sleeveless dress, then you’ve come to the right place. If you’re a man who wants better looking “guns,” the routine will work for you as well.
Many of my customized workouts are based on years of my own personal experience as well as trial and error with my personal training clients. Members of eDiets should also take advantage of the hundreds of additional exercises with animations and descriptions located on the eDiets fitness program and Virtual Trainer.
Here’s my formula for sexy arms...
Antagonist Workouts: Antagonist training is working opposing muscle groups in the same workout. There are many ways to manipulate workout parameters, but I’ve had great success performing a biceps exercise immediately followed by a triceps exercise (also called a super set). Rest, then repeat the cycle. This not only increases blood flow into the entire arm, but also challenges the cardiovascular system to some degree.
Antagonist super sets also allow you to use more weight because the opposing muscle group gets a bit of a rest as you work the other muscle. This is my all-time favorite way to work arms, and I’ve had my greatest success using this method with clients and eDiets members.
Time Between Sets: Arms respond quite well with a 45-second to 60-second rest between super sets when performing antagonist training. After performing the biceps and triceps exercise, wait no more then this to repeat the cycle. People tend to wait a lot longer then they realize or they repeat a set too soon.
Lower Body Fat: You won’t get great-looking arms with elevated body fat levels. Sometimes new eDiets members tell me that they hate the flab on the back of there arms and want to know which exercises will make the arms sleek. It doesn’t quite work like that. As you perform your arm exercises and as you reduce body fat through a slight calorie reduction with added cardiovascular exercise -- you’ll see your arms develop the way you want them to. The muscles will develop slightly from your workouts and your reduced body fat will then display sleek muscles.
For four weeks, add the following program to your upper body weight-training sessions. Place it first in the workout, and then follow with all of your other muscle groups (chest, back and shoulders). Yes, your arms will be fatigued while performing the other exercises, but this allows you to prioritize the arms. The muscles that are worked at the beginning of a workout usually respond the quickest to changes.
The Workout
A1. Fitball Supine Triceps Extension
Starting Position:
Hold a dumbbell in each hand.
Sit on the ball and walk your feet out until your head, neck and shoulders are supported on the ball with the knees at a 90-degree angle.
Raise your hips in line with the knees and shoulders like a tabletop. Maintain the tabletop position throughout the exercise.
Holding the dumbbells, extend your arms toward the ceiling with a slight bend in the elbows.
Movement:
Slowly lower the dumbbells toward the shoulders by bending the elbows and stopping just short of the dumbbells touching the shoulders.
Contracting the triceps muscles, slowly return to the starting position, stopping just short of the arms being fully extended with a slight bend in the elbows.
Key Points:
Inhale while lifting the weights.
Exhale while returning to the starting position.
The upper arms should remain stationary throughout the exercise.
A2. Barbell Double Biceps Curl(stand with your back against a wall for better isolation of the biceps)
Starting Position:
Stand with your feet shoulder-width apart with a slight bend in the knees.
Hold the barbell with both hands shoulder width apart, a slight bend in the elbows and palms facing away from your body. The barbell should be resting lightly on your thighs.
Keep your shoulder blades contracted throughout the range of motion.
Movement:
Contracting the biceps muscles, raise the barbell toward the shoulders keeping the upper arm stationary and elbows close to the body stopping just short of the barbell touching your shoulders.
Slowly return to the starting position.
Key Points:
Exhale as you raise the weight.
Inhale while returning to the starting position.
Instruction: Perform A1 for 10 reps and immediately go to A2 and perform 12 reps (superset). Wait 45 seconds and perform the superset two additional times for a total of three supersets.
B1. Triceps Extension
Starting Position:
Stand with a dumbbell in your right hand and your left hand on your hip.
Press the weight over your head until your right arm is almost straight with a slight bend in the elbow at the top position.
Do not allow the weight to touch your head or neck area.
Movement:
Slowly bend your elbow, lowering the weight until your arm forms a 90-degree angle behind your head stopping before the weight touches your back.
Contracting the triceps muscles, slowly return to the starting position.
Key Points:
Exhale while returning to the starting position.
Inhale while lowering the weight.
After completing the set on the right side, repeat on the left side.
This exercise is not to be performed with large dumbbells. The technique is more important than the weight.
You can also perform this exercise while seated on a bench.
B2. The Biceps Curl
Starting Position:
Sit on a bench or chair with both feet in front of your body and your back straight.
Hold a dumbbell in each hand with your arms at each side and palms facing forward.
Movement:
Contracting the biceps muscles, raise the weights toward your shoulders stopping just short of the weights touching the shoulders.
Slowly return to the starting position.
Key Points:
Exhale while lifting the weights.
Inhale while returning to the starting position.
Your upper arms should remain stationary throughout the exercise.
Instruction: Perform B1 for 12 reps and immediately go to B2 and perform 12 reps (superset). Wait 45 seconds and perform the superset two additional times for a total of three supersets. Perform the workout on three alternate days of the week. Beginners should perform only one superset of each cycle.
Believe me, the program is not easy, but it will produce results when combined with your nutrition program. Time to get to work.
Please check with your doctor before beginning any exercise program.
Everyone is fascinated by women who have sleek and tight arms -- biceps that look fit with a bit of muscularity and triceps that look tight and firm. It displays strength and femininity wrapped into one package. In my opinion, this is a totally sexy look.
I’ve designed a simple program for creating tighter arms that will produce fabulous results. So if your goal is to show off sleek arms in a sleeveless dress, then you’ve come to the right place. If you’re a man who wants better looking “guns,” the routine will work for you as well.
Many of my customized workouts are based on years of my own personal experience as well as trial and error with my personal training clients. Members of eDiets should also take advantage of the hundreds of additional exercises with animations and descriptions located on the eDiets fitness program and Virtual Trainer.
Here’s my formula for sexy arms...
Antagonist Workouts: Antagonist training is working opposing muscle groups in the same workout. There are many ways to manipulate workout parameters, but I’ve had great success performing a biceps exercise immediately followed by a triceps exercise (also called a super set). Rest, then repeat the cycle. This not only increases blood flow into the entire arm, but also challenges the cardiovascular system to some degree.
Antagonist super sets also allow you to use more weight because the opposing muscle group gets a bit of a rest as you work the other muscle. This is my all-time favorite way to work arms, and I’ve had my greatest success using this method with clients and eDiets members.
Time Between Sets: Arms respond quite well with a 45-second to 60-second rest between super sets when performing antagonist training. After performing the biceps and triceps exercise, wait no more then this to repeat the cycle. People tend to wait a lot longer then they realize or they repeat a set too soon.
Lower Body Fat: You won’t get great-looking arms with elevated body fat levels. Sometimes new eDiets members tell me that they hate the flab on the back of there arms and want to know which exercises will make the arms sleek. It doesn’t quite work like that. As you perform your arm exercises and as you reduce body fat through a slight calorie reduction with added cardiovascular exercise -- you’ll see your arms develop the way you want them to. The muscles will develop slightly from your workouts and your reduced body fat will then display sleek muscles.
For four weeks, add the following program to your upper body weight-training sessions. Place it first in the workout, and then follow with all of your other muscle groups (chest, back and shoulders). Yes, your arms will be fatigued while performing the other exercises, but this allows you to prioritize the arms. The muscles that are worked at the beginning of a workout usually respond the quickest to changes.
The Workout
A1. Fitball Supine Triceps Extension
Starting Position:
Hold a dumbbell in each hand.
Sit on the ball and walk your feet out until your head, neck and shoulders are supported on the ball with the knees at a 90-degree angle.
Raise your hips in line with the knees and shoulders like a tabletop. Maintain the tabletop position throughout the exercise.
Holding the dumbbells, extend your arms toward the ceiling with a slight bend in the elbows.
Movement:
Slowly lower the dumbbells toward the shoulders by bending the elbows and stopping just short of the dumbbells touching the shoulders.
Contracting the triceps muscles, slowly return to the starting position, stopping just short of the arms being fully extended with a slight bend in the elbows.
Key Points:
Inhale while lifting the weights.
Exhale while returning to the starting position.
The upper arms should remain stationary throughout the exercise.
A2. Barbell Double Biceps Curl(stand with your back against a wall for better isolation of the biceps)
Starting Position:
Stand with your feet shoulder-width apart with a slight bend in the knees.
Hold the barbell with both hands shoulder width apart, a slight bend in the elbows and palms facing away from your body. The barbell should be resting lightly on your thighs.
Keep your shoulder blades contracted throughout the range of motion.
Movement:
Contracting the biceps muscles, raise the barbell toward the shoulders keeping the upper arm stationary and elbows close to the body stopping just short of the barbell touching your shoulders.
Slowly return to the starting position.
Key Points:
Exhale as you raise the weight.
Inhale while returning to the starting position.
Instruction: Perform A1 for 10 reps and immediately go to A2 and perform 12 reps (superset). Wait 45 seconds and perform the superset two additional times for a total of three supersets.
B1. Triceps Extension
Starting Position:
Stand with a dumbbell in your right hand and your left hand on your hip.
Press the weight over your head until your right arm is almost straight with a slight bend in the elbow at the top position.
Do not allow the weight to touch your head or neck area.
Movement:
Slowly bend your elbow, lowering the weight until your arm forms a 90-degree angle behind your head stopping before the weight touches your back.
Contracting the triceps muscles, slowly return to the starting position.
Key Points:
Exhale while returning to the starting position.
Inhale while lowering the weight.
After completing the set on the right side, repeat on the left side.
This exercise is not to be performed with large dumbbells. The technique is more important than the weight.
You can also perform this exercise while seated on a bench.
B2. The Biceps Curl
Starting Position:
Sit on a bench or chair with both feet in front of your body and your back straight.
Hold a dumbbell in each hand with your arms at each side and palms facing forward.
Movement:
Contracting the biceps muscles, raise the weights toward your shoulders stopping just short of the weights touching the shoulders.
Slowly return to the starting position.
Key Points:
Exhale while lifting the weights.
Inhale while returning to the starting position.
Your upper arms should remain stationary throughout the exercise.
Instruction: Perform B1 for 12 reps and immediately go to B2 and perform 12 reps (superset). Wait 45 seconds and perform the superset two additional times for a total of three supersets. Perform the workout on three alternate days of the week. Beginners should perform only one superset of each cycle.
Believe me, the program is not easy, but it will produce results when combined with your nutrition program. Time to get to work.
Please check with your doctor before beginning any exercise program.
Dieting Success: 5 Small Changes
Our chief nutritionist weighs in on five simple changes you can make. Doing these can lead to weight loss without really trying.
5. Jilt the juice: Although juice has more nutrition than soda, it's got the identical amount of calories per glass. Unless you're trying to gain weight, eat your fruit instead of drinking it. Eliminate one glass of juice per day and earn 150 calories.
4. Omit the oil: Although olive oil is a better choice than mayonnaise or creamy salad dressings, all are very similar in terms of calories. Instead of adding ¼ cup (4 tablespoons) of olive oil to your tossed salad, mix 2 tablespoons of olive oil with ¼ cup of balsamic vinegar and whisk in fresh or dried herbs like rosemary, basil and thyme and a dash each of salt and pepper. Eliminate 2 tablespoons of added olive oil and earn 240 calories.
3. Minus the mayo: Log on to any of the major fast-food franchises that have interactive Web sites (Burger King, McDonald’s, Wendy’s, etc.) and see what happens when you add and subtract mayonnaise. For example, on BK’s website, a grilled chicken sandwich automatically comes slathered with mayo. Just “click” to leave it off and presto, see the calories reduce. For every tablespoon of mayonnaise you eliminate on your sandwich, earn 110 calories.
2. Boost the fiber: Make an effort to eat raw, crunchy vegetables, for a smart and filling snack, and to increase your intake of vegetables. You really can’t eat too much of the crunchy stuff! Crunchy veggies are so full of fiber and water that a full cup of green beans, for example, has less than 40 calories. Snack on raw carrots, celery, radishes, mushrooms, spinach and broccoli. If you like, lightly steam by cooking for a few minutes, covered, in the microwave and then sprinkle with just a bit of butter granules (zero calories) or serve with tomato salsa. Eat as much as you like of raw or slightly steamed crunchy veggies; you don’t have to “earn” these with increased activity.
1. Forget “Fried”: The difference between a fried chicken breast and a broiled one can trip you up if you’re trying to lose weight. One “original” recipe KFC chicken breast has 370 calories. A Chick-fil-A chargrilled chicken sandwich has only 270 calories, and Boston Market does it right... their quarter-rotisserie chicken (no skin) has only 250 calories. Forget the fried chicken and earn 120 calories by opting for skinless breast.
Grand total earned with the top five changes: 620 calories You’ve created a deficit of 620 calories without deprivation or even any exertion!
Since theoretically it takes approximately an excess of 3,500 calories to gain a pound, you'd have to create a deficit of the same amount to lose a pound. Just make permanent these modifications and lose weight naturally.
By the wayTo “burn” 620 calories you’d have to (for a 150-pound person):
Row, stationary, vigorously for 1 hour.
Bicycle, stationary, vigorously for 1.2 hours.
Calisthenics, vigorously, for 1 hour.
Run, 5 miles per hour, for 1 hour.
5. Jilt the juice: Although juice has more nutrition than soda, it's got the identical amount of calories per glass. Unless you're trying to gain weight, eat your fruit instead of drinking it. Eliminate one glass of juice per day and earn 150 calories.
4. Omit the oil: Although olive oil is a better choice than mayonnaise or creamy salad dressings, all are very similar in terms of calories. Instead of adding ¼ cup (4 tablespoons) of olive oil to your tossed salad, mix 2 tablespoons of olive oil with ¼ cup of balsamic vinegar and whisk in fresh or dried herbs like rosemary, basil and thyme and a dash each of salt and pepper. Eliminate 2 tablespoons of added olive oil and earn 240 calories.
3. Minus the mayo: Log on to any of the major fast-food franchises that have interactive Web sites (Burger King, McDonald’s, Wendy’s, etc.) and see what happens when you add and subtract mayonnaise. For example, on BK’s website, a grilled chicken sandwich automatically comes slathered with mayo. Just “click” to leave it off and presto, see the calories reduce. For every tablespoon of mayonnaise you eliminate on your sandwich, earn 110 calories.
2. Boost the fiber: Make an effort to eat raw, crunchy vegetables, for a smart and filling snack, and to increase your intake of vegetables. You really can’t eat too much of the crunchy stuff! Crunchy veggies are so full of fiber and water that a full cup of green beans, for example, has less than 40 calories. Snack on raw carrots, celery, radishes, mushrooms, spinach and broccoli. If you like, lightly steam by cooking for a few minutes, covered, in the microwave and then sprinkle with just a bit of butter granules (zero calories) or serve with tomato salsa. Eat as much as you like of raw or slightly steamed crunchy veggies; you don’t have to “earn” these with increased activity.
1. Forget “Fried”: The difference between a fried chicken breast and a broiled one can trip you up if you’re trying to lose weight. One “original” recipe KFC chicken breast has 370 calories. A Chick-fil-A chargrilled chicken sandwich has only 270 calories, and Boston Market does it right... their quarter-rotisserie chicken (no skin) has only 250 calories. Forget the fried chicken and earn 120 calories by opting for skinless breast.
Grand total earned with the top five changes: 620 calories You’ve created a deficit of 620 calories without deprivation or even any exertion!
Since theoretically it takes approximately an excess of 3,500 calories to gain a pound, you'd have to create a deficit of the same amount to lose a pound. Just make permanent these modifications and lose weight naturally.
By the wayTo “burn” 620 calories you’d have to (for a 150-pound person):
Row, stationary, vigorously for 1 hour.
Bicycle, stationary, vigorously for 1.2 hours.
Calisthenics, vigorously, for 1 hour.
Run, 5 miles per hour, for 1 hour.
Wednesday, March 21, 2007
VICTORY
I am thrilled. For the second week in a row, my weight has gone down. It hasn't been anything dramatic, but the numbers are getting smaller. I have been chasing my little girl around and going for walks, even purposely forgetting things while at the store so that I have to walk across the store several times. I have cut back on the soda, while adding more milk and water and a ton of fresh fruit. Sierra and I have even had fruit and yogurt parfaits (and no not the ones from McDonald's) for breakfast several mornings this week. We take our favorite yogurt throw on a handful or two of whatever fruit we feel like and top it with anywhere from 1/4 cup to 1/2 cup of crushed Natures Valley cereal. Its nummy for the tummy.
Buffie
Buffie
See The Future
Snacking is dieting's arch nemesis. Not only can munching on fatty snacks counteract the effects of a day's healthy eating, but it can also damage the dieter's spirit, which in turn encourages more snacking. It's a vicious cycle, as you may already know. Luckily there are times when you can see the urge to snack coming, as if it were an enormous exit sign on the highway of your day. Those times are often when someone else is providing the munchies. Next time you have a work luncheon or you know someone's bringing in snacks, plan ahead. If you can, eat your healthy lunch (and include good sources of protein to keep you feeling full) right before the event. That way, you'll be less likely to pick up a cookie here and a couple chips there.
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