Water and Weight Loss

Check out these articles and keep drinking the water!!

Why Drinking Water Really is the Key to Weight Loss


Water May Be a Secret Weapon in Weight Loss

Asparagus: The Good, the Bad and the Yummy!!

Asparagus does more than make our urine smell! The smell comes from organic compounds breakdown, which we all produce. Some however, do not have the autosomal genes required to smell them.

• Asparagus is high in glutathione (an essential amino acid), an important anticarcinogen with proven cancer fighting abilities.
• It also contains rutin, which protects small blood vessels from rupturing and may protect against radiation
• Asparagus is a good source of vitamins A, C and E, B-complex vitamins, potassium and zinc
• Per 1 cup: 30 calories, 8g carbohydrates, 4g fiber, 4g protein
• My favorite way to enjoy asparagus is very simple:
• Wash and stem asparagus (I always do at least 2 bunches because this gets eaten very quickly by my family and we love eating it cold the next day). Drizzle with very little olive oil, generous amounts of chopped garlic, salt and pepper; then spread on a rimmed baking sheet. Heat in a 450 degree oven for 20 -25 minutes. Sprinkle a couple tablespoons of your favorite cheese on top (feta, goat, parm, ect.) Enjoy!

Why Pilates & Yoga are as important as "Sweating it Off"

When weight loss is the main goal in an fitness program, we tend to push aside one of the most important things to keep our bodies able to come back for more, mind/body exercise. So often we go on "auto pilot" in order to lose the weight. If your main priority is to burn burn burn those calories, which is all good, but you leave out flexibility & balance as well as "core strength and balance", you will very likely not reach the fitness level you were trying to achieve. You may get injured and that almost always results in the opposite of what we are trying to achieve, and that is weight gain!

Both Yoga and Pilates focus on strength, flexibility and balance of your body and the muscles of your core and throughout your body. When you are balanced, flexible and strong, you can achieve a much greater fitness level with a good mixture of all types of

exercise. You will be able to burn more calories, build more muscle and have more endurance in your cardio exercise.

Get yourself to a Pilates or Yoga class now, schedule it into every week. A DVD is OK but lacks the correction of form that you will get from a live class and the result can be injury so it is best to at least start with a class and attend one as often as possible. I understand a busy schedule and our class schedule doesn't always work with your life so substituting a DVD when necessary is better than nothing. It's best to start with a lower level so you are less apt to injure yourself.

Check the schedule at the gym to get a full description and explanation of each individual class. Have fun experiencing your ability to achieve a whole new fitness level.

Sleep is Necessary for Healthy Weight Loss

This link is to some information about sleep and the role it plays in weight loss!!

SLEEP! IT'S NON-NEGOTIABLE!

http://www.livestrong.com/article/119644-importance-sleep-weight-loss/

Watching the Fat

During our meeting last week, we talked about types of fat: the good and the bad.

Here are a couple links to more information:

http://lowfatcooking.about.com/od/lowfatbasics/a/goodfatsbadfats.htm

http://straighthealth.com/pages/five/goodfats.html

http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/

Check them out and make the best decisions you can !!

Tips for Eating Out

Food choices away from home are important to your health and weight because many of us are eating more meals away from home. Fortunately, making healthful and delicious choices in restaurants is also easier today. Restaurants of all types are responding to customers’ desires with more options in portion sizes, preparation methods and menu items:
• More appetizer-size portions of popular entrées
• More baked and broiled choices in meat, fish and poultry
• More fruit and vegetables side orders to substitute for fries.

Hit the Bricks
Make physical activity part of dining out. All you need is a comfortable pair of shoes:
• Walk from Home or the Office. Pick a restaurant that’s a 10- or 15-minute walk away. You'll get your meal and 30 minutes of physical activity and avoid the parking hassles.
• Walk with Family or Friends. Get moving as a group before or after eating. A brisk walk before a meal gives you time to chat. A stroll afterward helps your digestion.
• Walk Up Instead of Driving Thru. Park your car in the lot and walk inside to get your fast food order. And make fast food an occasional treat rather than a daily habit.

Right-Size Your Serving Sizes
Becoming sensible about serving sizes is an important way to maintain a healthy weight and it’s good for your wallet too.
• Instead of a large entrée, order an appetizer and a leafy green salad or choose two appetizers for a meal.
• Start with a small serving like a cup of soup, a junior burger or a small order of fries. If you are still hungry, order something else.
• Indulge your inner child: Order a kid’s meal at a fast-food restaurant. Many now offer a choice of low-fat milk and fruits or vegetables instead of fries.
• Savor your steak twice as much. Eat half at the restaurant, then take the other half home to enjoy sliced onto a green salad or as a sandwich on whole-grain bread.
• Ask for a to-go box as soon as your meal is served. Put half your food into the container for a second meal. That’s two meals for the price of one.
• Share from start to finish. Order one appetizer for the whole table and then order one dessert with multiple forks. Sometimes, just a bite or two is perfect.
• Share an entrée. You can ask your server to split the meal in the kitchen or divide it up yourselves at the table.

How many steps should we take each day?

This week, each of you received a pedometer..... to track your daily steps. Your goal: build up to 10,000 steps a day? Why 10,o00?

....Recent guidelines about walking 10,000 steps per day. How far is 10,000 steps anyway? The average person's stride length is approximately 2.5 feet long. That means it takes just over 2,000 steps to walk one mile, and 10,000 steps is close to 5 miles.

Read More about it here: 10000 Steps

Sodium

Your body needs some sodium to function properly because it:
• Helps maintain the right balance of fluids in your body
• Helps transmit nerve impulses
• Influences the contraction and relaxation of muscles
Your kidneys naturally balance the amount of sodium stored in your body for optimal health. When your sodium levels are low, your kidneys essentially hold on to the sodium. When sodium levels are high, your kidneys excrete the excess in urine.
But if for some reason your kidneys can't eliminate enough sodium, the sodium starts to accumulate in your blood. Because sodium attracts and holds water, your blood volume increases. Increased blood volume makes your heart work harder to move more blood through your blood vessels, which increases pressure in your arteries. Such diseases as congestive heart failure, cirrhosis and chronic kidney disease can make it hard for your kidneys to keep sodium levels balanced.

The 2010 Dietary Guidelines for Americans recommend limiting sodium to less than 2,300 mg a day — or 1,500 mg if you're age 51 or older, or if you are black, or if you have high blood pressure, diabetes or chronic kidney disease.


The average American gets about 3,400 mg of sodium a day — much more than recommended. To help keep your sodium consumption in check, you need to know where the sodium comes from.

Here are the main sources of sodium in a typical diet:

• Processed and prepared foods. The vast majority of sodium in the typical American diet comes from foods that are processed and prepared. These foods are typically high in salt, which is a combination of sodium and chloride, and in additives that contain sodium. Processed foods include bread, prepared dinners like pasta, meat and egg dishes, pizza, cold cuts and bacon, cheese, soups, and fast foods.
• Natural sources. Some foods naturally contain sodium. These include all vegetables and dairy products such as milk, meat and shellfish. While they don't have an abundance of sodium, eating these foods does add to your overall sodium intake. For example, 1 cup (237 milliliters) of low-fat milk has about 107 mg of sodium.
• In the kitchen and at the table. Many recipes call for salt, and many people also salt their food at the table. Condiments may also contain sodium. One tablespoon (15 milliliters) of soy sauce, for example, has about 1,000 mg of sodium.

Virtually all Americans can benefit from reducing the sodium in their diet. Here are more ways you can cut back on sodium:

• Eat more fresh foods. Most fresh fruits and vegetables are naturally low in sodium. Also, fresh meat is lower in sodium than are luncheon meat, bacon, hot dogs, sausage and ham. Buy fresh and frozen poultry or meat that hasn't been injected with a sodium-containing solution. Look on the label or ask your butcher. Buy plain whole-grain rice and pasta instead of ones that have added seasonings. Make your own soups from scratch.
• Opt for low-sodium products. If you do buy processed foods, choose those that are labeled "low sodium."
• Remove salt from recipes whenever possible. You can leave out the salt in many recipes, including casseroles, stews and other main dishes that you cook. Baked goods are generally an exception since leaving out the salt could affect the quality and taste. Use cookbooks that focus on lowering risks of high blood pressure and heart disease to help guide you to sparing the salt without spoiling taste or quality.
• Limit use of sodium-laden condiments. Soy sauce, salad dressings, sauces, dips, ketchup, mustard and relish all contain sodium.
• Use herbs, spices and other flavorings to enhance foods. Use fresh or dried herbs, spices, zest from citrus fruit, and fruit juices to jazz up your meals. And remember that sea salt has about the same amount of sodium as table salt.
• Use salt substitutes wisely. Some salt substitutes or light salts contain a mixture of table salt and other compounds. To achieve that familiar salty taste, you may use too much of the substitute — and get too much sodium. Also, many salt substitutes contain potassium chloride. Although potassium can lessen some of the problems from excess sodium, too much potassium can be harmful if you have kidney problems or if you're taking medications for congestive heart failure or high blood pressure that cause potassium retention.

Sodium: Cut back gradually
Your taste for salt is acquired, so you can learn to enjoy less. Decrease your use of salt gradually and your taste buds will adjust. After a few weeks of cutting back on salt, you probably won't miss it, and some foods may even taste too salty. Start by using no more than 1/4 teaspoon of salt daily — at the table and in cooking. Then throw away the salt shaker. As you use less salt, your preference for it diminishes, allowing you to enjoy the taste of the food itself, with heart-healthy benefits.

Weight Traning

In addition to eating a balanced, healthy diet and cardio, strength training is an important part of losing weight and living healthy. Here are a couple articles that explain more about the benefits of, and how to get started with weight training. They also include some exercises to include in your workout.

http://exercise.about.com/cs/exerciseworkouts/a/weight101.htm

http://wellnessletter.com/html/fw/fwFit03StrengthTraining.html

Goal Setting: Keeping it Smart

For this 12 week challenge, you will want to set some short and some long term goals. By short term goals, I am referring to goals that you work on each week, that help you meet your long term goal (a 12 week goal, a 6 month goal). You also should have some steps listed out as to how to achieve each goal...

Here is the acronym that helps when goal setting...it is SMART goals. Goals should be:

Specific
Measurable
Attainable
Realistic
Timely

Specific: A specific goal has a much greater chance of being accomplished than a general goal. To set a specific goal you must answer the six "W" questions:

*Who: Who is involved?
*What: What do I want to accomplish?
*Where: Identify a location.
*When: Establish a time frame.
*Which: Identify requirements and constraints.
*Why: Specific reasons, purpose or benefits of accomplishing the goal.

Measurable: Establish concrete criteria for measuring progress toward the attainment of each goal you set. When you measure your progress, you stay on track, reach your target dates, and experience the exhilaration of achievement that spurs you on to continued effort required to reach your goal.
To determine if your goal is measurable, ask questions such as......How much? How many? How will I know when it is accomplished?
Attainable: When you identify goals that are most important to you, you begin to figure out ways you can make them come true. You develop the attitudes, abilities, skills, and financial capacity to reach them. You begin seeing previously overlooked opportunities to bring yourself closer to the achievement of your goals.
You can attain most any goal you set when you plan your steps wisely and establish a time frame that allows you to carry out those steps. Goals that may have seemed far away and out of reach eventually move closer and become attainable, not because your goals shrink, but because you grow and expand to match them. When you list your goals you build your self-image. You see yourself as worthy of these goals, and develop the traits and personality that allow you to possess them.
Realistic: To be realistic, a goal must represent an objective toward which you are both willing and able to work. A goal can be both high and realistic; you are the only one who can decide just how high your goal should be. But be sure that every goal represents substantial progress. A high goal is frequently easier to reach than a low one because a low goal exerts low motivational force. Some of the hardest jobs you ever accomplished actually seem easy simply because they were a labor of love.
Your goal is probably realistic if you truly believe that it can be accomplished. Additional ways to know if your goal is realistic is to determine if you have accomplished anything similar in the past or ask yourself what conditions would have to exist to accomplish this goal.
Timely: A goal should be grounded within a time frame. With no time frame tied to it there's no sense of urgency. If you want to lose 10 lbs, when do you want to lose it by? "Someday" won't work. But if you anchor it within a timeframe, "by May 1st", then you've set your unconscious mind into motion to begin working on the goal.
So... Are you making SMART Goals??
***Information found on www.topachievement.com

Metabolism....

So, in learning more about how our bodies lose and gain weight, it is important for us to understand what our metabolism is, how it works and how it is related to losing weight.....

here is a great introduction to metabolism....

http://www.mayoclinic.com/health/metabolism/WT00006

Check it out....  Helps us develop a stronger understanding of the relationship between what we eat and our weight..

Forming New, Healthier Habits? How long does it take?

As we embark on this journey to leading healthier lives, many of us are adjusting our eating and exercise habits. We are changing our ways, and creating new habits that bring us closer to physical and mental health. How long does it take for these habits to become routine? How long until you don't have to make yourself go to the gym?

I found this interesting article on Psyblog called "How Long to Form a Habit?" . Click hear to read the article.
What does all this mean? It means that for each of us, it will be different.. so we must KEEP going!! It also means, that you need to approach this as a life change, not a 12 week diet!!!

Stacie

A quick guide to portion control!!

For many of us, portion size and portion control is one of the biggest components to staying in your calorie range...

However, some times it is not possible or too time consuming to measure and weigh all your food. No worries, this article has some quick tips to help you out!!

http://caloriecount.about.com/article/when_you_cant_measure_estimate_portions

The "Whole Grain" Truth

We hear a lot about "Whole Grains"..

Are they really that important?
Does it make a difference? Why? What are they?

YES!! Incorporating whole grains into your meal planning is an important step to creating healthier eating habits. Whole grains are an important part of your dietary health providing essential nutrients, repairing your body after exercise. Eating whole grains is also linked to a reduction in many diseases, such as heart disease, brain health and obesity (just to name a few). By eating whole grains, you are maximizing the vitamin intake. Often, food that is processed over and over loses nutrients.

What are Whole Grains? Whole grains or foods made from them contain all the essential parts and naturally-occurring nutrients of the entire grain seed. If the grain has been processed (e.g., cracked, crushed, rolled, extruded, and/or cooked), the food product should deliver approximately the same rich balance of nutrients that are found in the original grain seed.

Familiar Whole Grain Foods include (but not limited to):
* Oatmeal * Brown Rice * 100% Whole Wheat * Barley * Quinoa * Rye * Corn

Tips/NOTES:
1. Multi-grain is NOT the same. Be sure to look at the label. For example, on your breads you want to see 100%whole wheat as the first ingredient. 2. Cooking whole grains often takes a little longer, so plan ahead. Make enough for a couple meals.
3. Whole grains is one way you get your daily fiber. You should be getting 25-30 grams of fiber a day. This will help cleanse your body and keep it healthy!!!

To learn more about the importance of whole grains, click here: http://www.wholegrainscouncil.org/whole-grains-101

Here are some recipes for cooking with Whole Grains.

and here is a website with a lot more recipes!!
http://www.wholegrainscouncil.org/recipes

Pack on the Protein

Protein is an important component of every cell in the body. Hair and nails are mostly made of protein. Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood.

Many foods contain protein, but the best sources are beef, poultry, fish, eggs, dairy products, nuts, seeds, and legumes like black beans and lentils.

Your goal for this week: eat 55-70 grams of protein each day (at least 5 days) !!! 

Here is a link to a protein food counter to help you choose your foods : Protein Counter


This seems harder than it is, so give it a try!!

Portion Control

So, in our meeting we discussed quickly portion size... Here is a visual I want you all to use this week when serving up your food.

Also, go to the link below to see other portion tips.... It is a great way to remember what a serving size actually is.....

http://www.webmd.com/diet/healthtool-portion-size-plate

Adding Fiber...

Fiber is a substance in plants. Dietary fiber is the kind you eat. It is in fruits, vegetables and grains. It is the part of the plant that your body can't digest. Yet it is an important part of a healthy diet.

You can get fiber from whole grains, beans, nuts, fruits and vegetables.

There are two major kinds of dietary fiber - insoluble (cellulose, hemicellulose, lignin) and soluble (gums, mucilages, pectins). Insoluble fiber is most frequently found in whole-grain products such as whole-wheat bread. Foods containing soluble fibers are fruits, vegetables, dry beans and peas, and some cereals such as oats.

Insoluble fiber promotes normal elimination by providing bulk for stool formation and thus hastening the passage of the stool through the colon. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Insoluble fiber also helps to satisfy appetite by creating a full feeling, helping you control your weight. Some studies indicate that soluble fibers may play a role in reducing the level of cholesterol in the blood. In addition, fiber is related to reducing the risk of certain types of diseases such as Heart diseases and some types of cancer.

Some tips for increasing fiber intake:

• Start slowly... add a little more at a time...


• Eat whole fruits instead of drinking fruit juices.


• Replace white rice, bread, and pasta with brown rice and whole grain products.


• Choose whole grain cereals for breakfast.


• Snack on raw vegetables instead of chips, crackers, or chocolate bars.


• Substitute legumes for meat two to three times per week in chili and soups.


• Experiment with international dishes (such as Indian or Middle Eastern) that use whole grains and legumes as part of the main meal (as in Indian dahls) or in salads (for example, tabbouleh).

Go to this website for more information and a great fiber food chart (to see the chart, scroll down past the ads): http://commonsensehealth.com/Diet-and-Nutrition/High_Fiber_Food_Chart.shtml

Food and Exercise Journal

Keeping track of your food intake and your exercise is a critical component to forming healthy eating and living habits. By tracking your food/exercise, you will be able to identify good and bad habits, then work on forming better habits. It will also allow you to count your calories to ensure you are eating the correct number of calories and servings of food groups.
Many of you will use a handwritten journal. You can purchase a Food Journal at 3rd street books, it works great. Or, if you prefer a more free form, just use any type of notebook that works for you. Keep it out and handy, so that you can easily access it. It will not do you any good if it is hidden away in your office, car or bottom of your bag.

For those of you who prefer to use the computer, you can create your own tracking form in any word document or excel database. Also, there are a variety of online free journals and calorie counting tools. Most of these you need to register with and create an account, and their ease of use vary depending on the site. However, we encourage you to look at them and if it seems best for you, try one out. There are also a number of applications for blackberry's, Iphones, and other phones with internet/wi fi access. Check out your phone to see what options you have!!

BLC nor Cindy's is affiliated with any of these programs, nor supports one over the other. We searched and found a couple that seem easy to use and provided links and information below for your information. However, you can do your own search and see what else is out there!!

So, get journaling!!!

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ONLINE Food Journals/Calorie Counters

My Fitness Pal- Sign up for it at myfitnesspal.com (can be used on smart phones)


Lose It - Sign up for it at http://loseit.com/ (Can be used on smart phones)

Successful Weight Loss Tips

This article hits on a lot of key points we discussed or will be discussing..... ;)

Successful Weight Loss Tips

The first week can be the most challenging and rewarding!! You can do this!!!

Keep Going!!!

Welcome

Welcome to this session of Biggest Loser!  Tonight was the first weigh in, and after 12 weeks we will have our final weigh in!!

If you have any questions, please dont hesitate to ask!

Reminder:  your goal is to journal every day this week!!!