Archive for lifestyle
Mary Ann Cruises on.
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Mary Ann on her cruise. Fun times!
Well the prodigal Weight Loss University virtual student has returned! I have missed my interactions with all of you and my counselor, Dawn. However, the lessons I have learned have not been far from my thoughts and daily practices. I hope this finds all of you healthy and thinner!
I have been busy. I wanted to reach my goal weight of 145# by the time I went on my cruise in October.
Guess what, wait for it, here it is….sorry to say, I only got to 148# as my lowest weight the day before I left.
Now I’m home and trying to get back on track. Not exercising like I should is a big factor I’m sure. I tried to stick to portion control, good choices (the seafood was to die for!), and I even went to the fitness center 4 days out of 7. I can’t take full credit for that though; that’s what happens when you travel with a co-worker who is young, fit and driven!! After the first 2 days of having those foofy drinks of the day, I gave up the calories in favor of low carb beer. Had to have something to drink while laying in that awesome hot sun and Caribbean breezes!
I haven’t been able to watch many of Dr. Clark’s webinars due to vacation and long work hours but hopefully that will get under control next week. So I am trying to catch up.
Mark (hubby), left for the Philippines on Sunday to see his mother, so I am on my own for a month. I will use this time to exercise and get my routine back. I’ll miss him, but this gives me the opportunity to pick up the slack and lose those 4# I gained while on vacation. Some old bad habits came back, snacking, not writing down what I eat and indulging in foods that have kicked my carb cravings into high gear. Aaarrgh! Why is it so easy to gain and so hard to lose??
I know the answer Dr. Clark…but it feels good screaming the question sometimes. Ah, here’s the reason, fine dining and lots of it!
Think thin and I will have better results next time and I hope you all do, too!
Mary Ann breaks a Barrier!
Posted by: | CommentsHello my friends! Hope this finds all of you thinner than the last time I wrote. Summer is almost over and Fall is upon us. This time of year makes me sad and depressed for a little while because my pool and sunbathing days are just about gone. I think, “Did I do enough to enjoy summer as much as I could?” Then I get over it and look forward to my next favorite season…Fall! I love the cooler weather, and the sights and smells of Fall. We picked apples this weekend, Honey Crisp, my favorite. Mark (my saboteur) will surely make apple pie and apple crisp….aargh! Such temptations!
I have good news to report. I finally have broken the 150 lb. barrier! I saw 149 for 2 days in a row, got too excited, celebrated with a few extra snacks and messed up the weight for day 3. Mark got a pumpkin roll; you know the one with the cream cheese? Well I was weak…‘nuff said! If you remember, I don’t count it as real until I weigh the same for 3 days in a row. So it’s back to basics. I am so close to my goal and I swear I’ll get thereby the time I leave for my cruise in October. It’s a constant battle to continually re-train myself not to celebrate with food. I must say though, it sure feels good to be in a solid size 10. Woo Hoo!! I even squeezed into a size 8 just to see if I could. (Not quite yet, itwasn’t pretty!)
I have been a student of Weight Loss University since the end of January, it seems such a long time but I have learned so much to make this a lifestyle change. I get a little cocky once in awhile and think I can eat like I used to, (there’s that wiggle-room-wrong thinking again). So to keep on track I am reviewing my chapters, my goals, watching Dr. Clark’s webinars, and making another appointment to talk to Dawn.
As I speak of losses, on this day 10 years ago I pause and remember the losses from theWorld Trade Center and hope you do the same, and I hope all of you fared well during the hurricane. Till next time….Mary Ann
Happy Valentine’s Day!
Posted by: | CommentsYes, it’s a little late but wanted to say it just the same.
Call me Irresistible!
I must admit, my saboteur, Mark (husband) just had to celebrate the day with chocolate! He said “it’s tradition, one piece won’t hurt, and you can exercise extra today)! I could have passed up anything except Godiva white chocolate! Thanks babe?! So yes, I treated myself to 2 pieces, one in the morning and one that night and he ate all the rest. My indulgence cost me 105 calories, 1 gm protein and 11 carbs. I won’t beat myself up about it, just recognized it and moved on. Hope all of you had a loving and happy day.
I can’t believe it’s been 4 weeks already. Had a phone consult with Claire and now we will move to every 2 weeks. I must say, I will have a lot saved up in 2 weeks to discuss, but she is always available by e-mail and phone, so I am comforted.
I have gotten in to a routine now with food choices and exercise. This is a good thing, as I have lost 8 lbs. in the past month. Yea me! But, (there’s always a but isn’t there?) routine for me leads to boredom and with boredom comes diverting back to old habits. Remember that wiggle room I mentioned before? I’ll wiggle those 8 lbs. right back on!
So I tapped into Claire’s wealth of knowledge. This week we discussed emergency food choices that are safer than my grazing habits. For one, I have not been eating fruit and I miss it. Claire reminded me of the fatsecret.com site to look up fruit choices and to have a protein with fruit in order to prevent those carbs from being stored as fat. (Claire, did I get that right?). For example, have peanut butter with apple slices. She also told me to focus on high protein snacks to increase satiety, like almonds, peanuts, pecans, etc. So I followed her suggestions and made baggies ahead of time with snacks that are measured so I don’t go hog wild! I made the trail mix recipe and it is very yummy and satisfying.
My other questions regarded exercise. I was wondering if I was doing the right kind of exercise, the right frequency and duration. I want the biggest bang for my buck! Claire to the rescue with another pneumonic: The FIT principle. Frequency, number of days; Intensity, how long; and Time, duration of workout. Her sage advice was to change one principle at a time.
Unfortunately this advice came too late! I increased the frequency and intensity of my workouts at once and hurt my knee. Now I gimp through a workout and it makes me mad and frustrated. So I will see an orthopedist and modify my exercises. I don’t want to slide back. I WILL REACH MY GOAL!
PS, I love your support and comments Ken, I hope to meet you someday! Mary Ann
Surviving the Holiday Temptations!
Posted by: | CommentsSmart ways to survive the temptations of the holiday party scene this weekend:
The Importance of Breakfast
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One thing I’ve noticed in all the years that I have worked in both fitness and weight management is the amount of people who skip breakfast. Either people complain that they don’t have time to eat in the morning or they believe that skipping breakfast will cut calories and therefore, help them to lose weight. Research has consistently shown that that the people who successfully lose weight are the ones that wake up and eat breakfast.
Why is breakfast considered to be the most important meal of the day?
- Firstly: Eating a healthy breakfast can reduce hunger throughout the day so that better food choices can be made the rest of the day and portion sizes can be controlled.
- Eating breakfast will give you more energy for the rest of the day and studies have shown that people are better able to focus and function throughout the day.
- For many people, eating breakfast is part of a healthy lifestyle so they are more likely to set a healthy precedent for the rest of the day by making wiser food choices and exercising.
- People who eat breakfast regularly tend to eat fewer calories from fat and have a better vitamin and mineral intake.
So, how can we work breakfast into our busy lives?
- Prepare the night before by planning what you are going to eat the next morning and have it ready to go.
- Place a list of foods on your fridge that are quick and easy but also ones that you enjoy. It will make it easier to choose what to have for breakfast the next morning.
- Decide to drive through a fast food restaurant on your way to work but know ahead of time what healthy choice you will be ordering.
Finally, the following are some foods that you might consider for breakfast:
- Protein shakes. Select already pre-mixed shakes or ones that are easily prepared by adding water.
- Eggs. They are great for satiety and that is partly because they are high in protein. Proteins require more calories to digest. If cholesterol is a concern, egg whites are also high in protein and a great alternative.
- Dairy products such as cottage cheese, yogurts and milk are also high in protein but take the carbohydrate count into consideration for the rest of the day.
- High-fiber complex carbohydrates found in whole grains and cereals will also help to keep you satisfied because fiber increases the sensation of fullness. Low carbohydrate tortillas are great for using as wraps. Cheese, eggs, Canadian bacon and deli meat are just some of the foods that you could place inside the wrap. Just make sure that you are getting adequate protein and keep track of your carbohydrate intake for the rest of the day.
Next time you are tempted to skip breakfast, remember that many studies, in both adults and children, have shown that breakfast eaters tend to weigh less than breakfast skippers.
Water & Weight Loss
Posted by: | CommentsQUESTION:
I’ve heard that water is necessary for weight loss and that I should drink as much as possible to help me in my weight loss efforts. Is this true?
ANSWER:
There is some confusion surrounding the importance of water as it relates to weight loss. Unfortunately, more research is needed to clarify the issue. However, studies have clearly shown the importance of water in many other aspects, including some that are indirectly related to weight loss. Let’s review what we do know:
- To function at its best, the body needs to be well-hydrated. Our bodies are largely composed of water – about 55-60% of body weight. It helps with many tasks including
temperature regulation, cardiovascular function, waste product removal and metabolism. - Although the body is efficient at regulating fluids, regular fluid intake (through food or drink) is required to keep the body hydrated. We lose fluid through respiration (breathing), sweating, and feces & urine. The result is a total body water turnover of approximately 5-10% per day. Luckily, our bodies are very good at compensating for normal fluctuations in fluid intake by either diluting or concentrating urine. However, sooner or later, water losses need to be replaced by fluid intake.
- Exercise is a hydration stressor. Due to water loss through sweat, dehydration can set in quickly during prolonged exercise – especially in hot and humid environments. The effects of dehydration are many and include decreased physical performance, cardiovascular stress, fatigue, depressed mental function, and heat illness. Increased perceptions of fatigue during exercise reduces your tolerance for exercise – and therefore your ability to burn more calories. (See Exercise & Avoiding Dehydration.) In addition, even small amounts of dehydration have been shown to cause general fatigue, which may affect your desire to even start an exercise session.
- The extreme opposite of dehydration can cause problems too. Ingesting large amounts of water without other added content (such as electrolytes, sugar, vitamins, etc.) can result in a medical complication known as hyponatremia. When too much plain water is ingested, large amounts of electrolytes (especially sodium) are transported from the blood and tissues into the small intestine, resulting in a dangerous electrolyte imbalance.
- A small study has indicated that metabolic rate increases following water consumption by as much as 30% and is sustained for over an hour.1 The mechanism of the increased calorie burn is thought to be a combination of the energy needed to heat the ingested water and additional unknown factors. The long-term effect of increased water consumption and weight loss has not been studied.
- Research has shown that cell hydration influences metabolism. However, changes in reactions at the cellular level cannot necessarily be extrapolated to whole body calorie balance. More research needs to be done to reveal whether extreme changes (either dehydration or optimal hydration) can actually influence the whole body’s caloric expenditure and/or fat loss.
- Contrary to popular belief, water intake before or with meals has not been shown to decrease the number of calories consumed during meals.2,3 However, it is interesting to note that when foods with high water content (such as soup) are consumed prior to meal, subsequent caloric intake at the meal is decreased.
In summary, the direct link between water intake and weight loss is not clear and should not be the main reason for your hydration efforts. However, the importance of hydration to your health is very clear and hydration efforts are well worth your time. Maintaining optimal hydration levels enhances your vitality and ability to exercise, thereby increasing caloric expenditure. Although there may be caloric expenditures associated with water intake, the added benefit is small compared to the caloric cost of exercise. Given the rare but potential danger of excessive water intake, keep your water intake within the recommended daily water intake.
Read more at myfooddiary.com
1 Water Induced Thermogenesis. J Clin Endocrinol Metab 88:6015-6019, 2003.
2 Water Incorporated Into a Food But Not Served With A Food Decreases Energy Intake In Lean Women. Am J Clin Nutr 70:448-455, 1999.
3 Does the Consumption of Caloric and Non-Caloric Beverages With A Meal Affect Energy Density? Appetite 44:187-193, 2005.
3 Strategies to Prevent Relapse After Reaching Your Goal Weight
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When it comes right down to it, the “secret” to keeping the weight you’ve lost off is really very simple: Don’t stop doing the things that helped you take it off in the first place.
Obviously, you’ll need to make some small changes in your eating and exercise so that you’re achieving energy balance (to maintain weight) instead of creating a calorie deficit (to lose weight). But other than that, the key to successful weight maintenance is maintaining the healthy practices that got you to this point.
Unfortunately, this isn’t always as easy or simple as it sounds. Old habits really do die hard. If you struggled with obesity for a long time, or if you lost weight by following some diet plan that you can’t stick with safely or easily, you can’t assume it’s going to be easy to continue eating and exercising in a healthy way now that the weight’s off. Just stopping your healthy lifestyle and going back to “business as usual” will put you on the fast track back to your original weight, and maybe with a few extra pounds.
Even if you’ve taken the gradual “lifestyle change” approach advocated by SparkPeople, you’re likely to find yourself facing a new set of challenges as you shift gears into maintenance mode. Being aware of and prepared for these challenges can make it a lot easier to meet them successfully. So let’s take a look at some of the strategies and approaches of people who have lost weight and kept it off.
Read the full story at sparkpeople.com.
SAFETY TIPS FOR WALKING ON YOUR OWN
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Most of you already know the benefits of walking and strap on your pedometer so that you can count your steps and see how many miles you have accumulated. Here at CMH we strongly believe in walking and using your pedometer. However, we want you to be safe when taking your daily stroll. So, here are a few safety tips for those of you that walk alone:
- Always try to walk with a partner when you can.
- Stick to familiar neighborhoods with plenty of activity.
- Know your route. While traveling, check with the hotel desk for safe walking routes.
- Let a friend know your route and estimated walking time. If there is no one to tell, leave a note inside your home in a visible place.
- Varying your route prevents boredom and promotes safety. Never let your route become predictable to others.
- Try to walk in the daylight. Remember, the darkness before sunrise can harbor the same dangers in the dark, choose a well-lit path and wear reflective clothing so you are visible to motorists.
- If you feel that you are being followed by a motor vehicle, turn around and walk the other way, remaining on the same side of the road.
- Walk in the middle of sidewalks rather than close to alleyways, buildings or parked cars.
- Never wear expensive jewelry or carry valuables when walking.
- Observe your environment without distractions. Keep your I-pod on low volume or on one ear only.
- Trust your instinct when it tells you something feels unsafe. Turn around, cross the street, or go for help.
- Stay alert, aware and in control. Radiate confidence and purpose.
- Finally, always carry identification and some money in case of emergencies.
Remember that there are 2,000 steps to a mile and it is recommended that we work up to 10,000 steps each week. That is equivalent to 5 miles. So, get out there and walk. Build up your steps gradually, and most importantly, stay safe.
Self-esteem and Weight Loss
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Most people wouldn’t think so but good self-esteem leads to more success with weight loss.
Judgments that people make about their worth is what is called “self-esteem.”
Characteristics of High and Low Self-esteem
People with high self-esteem believe they are worthwhile regardless of anything else including their looks and their actions. They accept themselves unconditionally as they are – understanding that they are fallible humans. While they may judge their behaviors, their worth as people does not change based on their behaviors, achievements, or lack thereof. For example, someone may be disappointed in her performance on a test but not go so far as judgingherself as inadequate based on this performance. They may wish they were more attractive in some way but not judge themselves as worthless because of it.
On the other hand, people with low self-esteem continually base their self-worth on the external such as how they look, what they do, how much money they have, or what they weigh. People with low self-esteem do not feel good about themselves unless they perceive themselves as having earned something such as having gotten to a desired weight or size. As one might imagine, the person with low self-esteem rides a roller coaster of self-worth – going up and down continually based on their judgment of their behavior.
How Self-esteem Can Interfere with or Facilitate Weight Loss
With respect to weight loss and fitness, self-esteem can mean the difference between success and failure. Why would the way a person judges himself interfere with successful weight management? Here are some reasons:
Read full Article at Suite101.com.
How to Prevent Overeating
Posted by: | CommentsHere’s How:
your entree.Article from about.com
