Menu

Weight today 212.2



Maybe I can do this, my arms are sore from weight lifting yesterday.

Menu today:

B: Chari's homemade porridge 1/2 cup cooked with a squirt of sf syrup
8 oz. mango peach v-fusion light
4 oz. skim milk

S: 8 oz. low sodium v-8
10 raw almonds

L: homemade tuna salad

S: activia light
mandarine oranges no added sugar

D: ww pasta salad
4 0z. chicken
macho gazpacho veggie chunk salad

S: handful ww pita chips with salsa

Rants continued......

YOU: ON A DIET

Remember that waist is more important than weight. Belly fat is one of the strongest predictors of health risks associated with obesity. Ditch the scale in favor of the tape measure.

Know your body. Understand the beauty of your internal organs to appreciate what you can do to influence them.

Stay satisfied. To lose weight, you need to eat.

Add support. Enlist a friend, family member, or new cyber buddy as your partner. Know that it's OK to make mistakes. As long as you quickly get back on the right road, you won't travel too far down the wrong one.

Eating Strategies for YOU

To help make eating automatic, pick at least one meal a day to alter and have the same foods every day for all other meals.

Eat throughout the day so that you're constantly satisfied. The less you eat, the more likely you are to sink into starvation mode and make your body want to store fat.

Inspect food labels. Limit saturated fats to less than 4 grams per serving, and avoid all trans fats. Don't buy foods where high-fructose corn syrup (HFCS), or another simple sugar, is more than 4 grams per serving, or one of the first five ingredients. You're avoiding simple sugars in foods not just because of the calories but because they induce highs and lows in blood sugar that put you into a cycle of craving more high-calorie foods.

Eat foods with fiber, healthy fats (monounsaturated and polyunsaturated), whole-grain carbohydrates, and protein, as well as fruits and vegetables. Eat a little healthy fat before your meal (like one handful of nuts) to allow the satiety signal to go from your brain to your stomach, so you don't overeat during your meal. Eat fiber in the morning to help control afternoon cravings. Eat anti-inflammatory foods to help counteract the effects of obesity. Anti-inflammatory foods include green tea, omega-3 fatty acids (found in fish and walnuts), coffee, vegetables, and fruit.

Drink a glass or two of water before you eat. Your perception of hunger signals may actually be thirst signals.

Keep on hand emergency foods and items that can help you kill cravings, like V8, carrot sticks, an apple, or even Listerine breath strips.

Keep a log of how hungry you are on a scale of one to seven (one being famished, seven being gorged). Try to stay in the three to four range at all times by eating moderate amounts of food throughout the day.

Two spices have been shown to aid in waist management: red pepper and cinnamon.

Realize that it's OK to make mistakes. The key is getting back on the right road, not beating yourself up over them. Use YOU-Turns to right yourself as soon as possible.

Use nine-inch plates for meals. Smaller dinner plates equal smaller portions.

Activity Strategies for YOU

Walk thirty minutes a day every day. No excuses. Then call your support partner after you do it.The YOU Diet and Activity Plan

Who Woulda Thunk It Strategies for YOU

Get seven to eight hours of sleep a night. Lack of sleep promotes hedonistic eating as you search for something to boost chemicals in your brain. Your brain needs sleep to regenerate these chemicals, and sugary foods help release the diminished supply of chemicals you have, to make up for the lack of sleep.

Play video games. Keeping your hands full keeps them off the coconut muffins.

Have healthy, safe, monogamous sex. Satisfying one appetite center of your brain can help satisfy another.

Measurement Strategies for YOU

Measure your waist. Ideal is 32 1/2 inches or less for women, and 35 inches or less for men.Ask your family what your parents and grandparents looked like when they were eighteen, to give you a sense of what your ideal body should look like.

Get tested: blood pressure, cholesterol, blood sugar, and C-reactive protein (a marker of inflammation), and certain hormone levels, depending on your weight situation.

Medicine Cabinet Strategies for YOU

Take two aspirin (162 milligrams) every day to decrease arterial inflammation and health risks associated with obesity. Consult your doctor first.

See your doctor about prescription drugs associated with weight loss if you hit a waist plateau on the plan (see appendix).

The following supplements have been shown to have effectiveness in some aspect of waist management: chromium picolinate, grapefruit oil, Garcinia, Hoodia, 5-HTP, L-carnitine, coenzyme Q10, turmeric, jojoba beans, simmondsin. Consult your doctor about which ones may be appropriate for you.

Start a strength training program focusing on core muscle (legs, abdominals, and upper body) in the form of twenty minutes two or three days a week. Stretch every day after physical activity to keep your muscles loose and pliable, to help you prevent injury.

Do this exercise any time you want: Suck in your belly button and squeeze your butt as if you're pulling up tight jeans. It helps with posture and strengthens your abdominals. Get up and go. Anytime you can move at work or at home, do it.
__________________

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Today

10,000 steps achieved!
6725 aerobic steps in 67 minutes-over 3 miles

Made some homemade porridge, macho gazpacho veggie chunk salad, and pasta salad for the week.

Love Spark people, but having some trouble with a recipe and totals to make it a serving.

Calories are low today, it's all good thou.

Menu:

B: 1 cup shredded wheat n' bran
1/2 cup skim milk
1 cup v-fusion light

S: 10 raw almonds....20 minutes later
8 oz. low sodium v-8

L: tuna salad (homemade)
double fiber ww bread

S: no added sugar mandarine oranges
activia light vanilla yogurt

D: ball park all white meat turkey dog
ww bun
1 TBS. organic ketchup

S: 1 serving ww pita chips
1/4 cup salsa

dessert: Lindt orange dark chocolate

I'll be back tomorrow!

Peace

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Menu

Goal for today over 10,000 steps (achieved)

Got in 5253 aerobic steps today on my 2.29 mile walk, in 48 min.

1,627 calories, 57 grams fat, 217 carbs, and 82 grams of protien.

Menu:
B: 1 cup shredded wheat n' bran
1/2 cup skim milk
1 cup v-fusion light
sf SoBe energy drink

S: 1/2 oz. raw almonds
8 oz. low sodium v-8

L: homemade tuna salad w/ smart balance mayo
double fiber whole wheat bread (1)

S: activia light yogurt
medium pink lady apple

D: homemade ww veggie pasta w/4 oz. chicken breast
side of broc. and cauliflower -dry

S: 1/2 cup salsa with 1/2 avocado and 15 triscuit thin crisps

Good day, maybe calories a bit high.

Chari

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YOAD rules

Follow these 8 rules of eating, and you’ll more easily manage your weight and improve your nutrition – all in one swoop.
1. Eat when you’re hungry. And eat often, so you’re never famished. But have your last meal at least three hours before bed.

2. Change your plates. Switch to 9-inch plates for meals, not the usual 11- or 13-inch variety. Smaller plates = smaller portions.

3. Eat these every day:a. Nine handfuls, total, of fruits and vegetables b. At least 1 ounce of nuts (a small handful) c. High-fiber whole-grain bread or cereal, especially in the morning

4. Eat fish at least 3 times a week ideally salmon, mahi mahi, tilapia, catfish or flounder.

5. Be a hot tomato. Eat at least 10 tablespoons of cooked tomato products (ketchup, marinara sauce) a week for a healthy dose of the antioxidant lycopene, which can decrease the risk of prostate and other cancers.

6. Avoid these like a hot potato:a. Anything that contains trans and/or saturated fats b. White foods -- white bread, white rice, white pasta, creamy sauces -- white tends to go with foods that are highly processed, high fat, or both c. Products that list simple sugars, including high fructose corn syrup (HFCS), in the first few ingredients; they put your blood sugar on a roller coaster that makes you crave high-calorie foods

7. Before you eat, drink. Have 1 or 2 glasses of water before every meal to help fill you up.

8. Take daily:a. Vitamins and minerals that contain at least 800 micrograms of folate, 400 IU of vitamin D, 1,200 milligrams of calcium, and 400 milligrams of magnesium. For more recommended daily amounts, click here. b. If you don’t eat fish, an omega-3 supplement that contains 2 grams of these heart-healthy fatty acids.

Stay Positive!

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Busy

Been really busy, yesterday did WATP. Today I walked outside 4201 at 40 minutes aerobic steps. I get over 10,000 steps on the days I walk and work. Only on Fridays it's hard to get that many. Been eating good and logging in foods at Spark people. Link is at the bottom of my blog.


Gotta run to work, be back later.

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For the first time did WATP today, after 15 minutes it was hard...had to just walk. Stopped after that...because I had to work. Been walking outside , but today it rained. The outside walk can be longer...but WATP is kicking my butt.


I am really outta shape.

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Lab Results

These are Lab results from the last two years, made improvements this year and the only change I made was adding fish oil pills. Next year it should be great!

Lab results 5-12-2006

Panel -Lipid:

Triglycerides 100 2007 69 - 150 or less is normal
Cholesterol 188 2007 181 - 200 or less "
HDL 38 2007 44 - 60 is best under 40 is bad
LDL 129 2007 123 - best is under 100
Total cholesterol 4.9

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Menu

Menu for today:

B: 1 cup shredded wheat and bran 1/2 cup skim milk , and 1/2 cup of strawberry banana v-fusion light

S: 10 raw almonds followed by low sodium v-8

L: all white meat turkey dog on ww bun with a bit of homemade chili

S: yogurt vanilla 4 0z. (activia light) with 1/2 cup mandarine oranges no added sugar

D: ww veggie linguini, with 4 oz white meat chicken and a side of veggies

S:not sure yet

water, coffee with slenda and skim milk. and fuze

Rants continued......