Motivation for maintaining weight loss

Sometimes we start losing weight, but we never finish. We ditch another diet. We throw in the towel on our exercise efforts. It's my personal "FAULT" within myslef. 

Maybe it's from outside pressure.  Sometimes we aren't ready to lose weight. Whatever the cause, it is not at all uncommon.  It doesn't mean you're destined for failure. Even if you've started and stopped 100 times before, this time doesn't have to end the same way.

It's important to remember not to beat yourself up for failure...after all, you recognize your fault & are back to try again, and that is what matters.  I have learned a few skills that make me a little more sucessful each tie I re-stat a diet or goal to lose weight, and thought I'd share them with you.

• Skill One: Reward Yourself - One of the best ways to stay motivated throughout your weight loss journey is to reward yourself with non-food rewards that you will look forward to and enjoy. It can be something tangible (a new book) or something intangible (no less important), such as a lazy Saturday of watching movies in bed. By marking a goal -- say, each five pound loss -- you will begin to correlate reaching your goals with a pleasurable experience. When simply seeing the scale numbers change loses its "buzz," that special treat will keep you going.
• Skill Two: Track Your Progress and Portions -  Whether you keep a spreadsheet on your computer or simply jot down your stats in a notebook, keeping an eye on your progress will keep you motivated. You can track your weight, measurements, or BMI -- it is up to you. By looking back at how far you've come, you're less likely to revert to old habits.  Additionally, if you keep careful records, you will be able to catch slip-ups in your calorie counting or exercise habits that, left unchecked, could cause a major plateau or weight gain.
  
  Careful record-keeping includes closely monitoring portion sizes -- what many say is the most important long-term weight management key. Over-doing portions of even healthier foods can mean the difference between long-term weight loss success and eventual failure. Keeping a food diary is the best way to keep on top of what you're eating.
• Skill Three: Master Emotional Eating  -  To achieve long-term weight loss success, you will have to come face-to-face with any emotional eating habits by asking some important questions: Do you overeat when you're angry? Do you splurge on an extra serving of dessert when you're feeling frustrated?
  
  Being honest with yourself is the only way to get the true measure of your emotional eating triggers. Without facing them, you will always be less likely to be in control of your weight.
• Skill Four: Prepare for the Pushers  -  There will always be people who encourage you to go off your diet "just this once." That's not really a problem until "this once" becomes time and time again. If every time you see someone you go off the rails at their suggestion, it may mean you need to distance yourself or have a serious talk with about your weight loss efforts.
  
  Peer pressure doesn't end when you get older; it's ever-present if your friends and family correlate enjoying time with you to eating with you. Plan non-food activities with loved ones and work hard to resist temptation when you're in an environment where food is part of the festivities.
• Skill Five: Remember, It's About Health, Too  -  Unfortunatly, 65% of dieters admit they're losing weight for appearance's sake; only 35% say they diet for their health. To be honest, that surprised me quite a bit, considering how great an impact weight loss has on health and overall quality of life. br>
  The thing is, your slimmer self will become your norm. The compliments about your weight loss will die down. Once you've worn that "new and improved" size for a while, the thrill of trying on the clothes in your new wardrobe will start to fade. Shopping outside a plus size store, if you're doing so for the first time, will be exciting only for so long (or until your credit cards are maxed out). So, if you ask me, it's not all about looks.
  
  When motivation to stick to your new eating and exercise habits wanes, and a quick glance in the mirror doesn't do the trick, considering the many health risks of obesity probably will get you going. By maintaining a healthier weight, you are more likely to live a longer life with fewer medical problems. Wearing a smaller size is just the icing on the cake; a happier, healthier life is the ultimate reward.

I hope these are of sime use to you in your journey.


Have a super weekend!
Keep healthy, keep safe and keep going!

Have an awesome day!

♥Fit~NOW~Girl♥

Fun little facts

1. A person will burn 7 percent more calories if they walk on hard dirt compared to pavement.
2. About half of all Americans are on a diet on any given day.
   
3. Gardening is said to be one of the best exercises for maintaining healthy bones
   
4. Your heart rate can rise as much as 30% during a yawn
   
5. When you walk uphill, the level of harmful fats in the bloodstream goes down. When you walk downhill, blood sugar levels are reduced. Alter your patterns of exercise depending on your health needs!
   
6. Measure your waist to find out if you are at risk for weight-related health problems. For women, a waist measurement of 34 1/2 inches signals a serious risk.
   
7. People who watch more than 40 hours of TV per week have double the risk of gallstone symptoms compared to those watching little TV
   
8. It may be impossible for many people to attain a flat stomach. Even if you're very thin, your internal organs are inside your abdomen. The flatness of your stomach in many cases depends on your genes.
   
9. To test how much fat is in a cracker, rub it over a paper napkin. If the cracker leaves a grease mark, there's lots of oil in it. Even if the cracker contains unsaturated vegetable oil, you don't need that extra fat!
   
10. Aspartame has been studied more than any other food additive
    

Until Tomorrow!
Keep healthy, keep safe and keep going!

Have an awesome day!

♥Fit~NOW~Girl♥

Butternut Squash Soup

Butternut Squash Soup

Serves 4, 60 Minute cook time

Ingredients:

• 2 cups water
• 2 lbs butternut squash
• 1/2 tsp salt
• fresh ground black pepper
• 1/2 tsp dried thyme leaves
• 1/8 tsp ground nutmeg
• 1 cup water

Directions:

1. Place the water in a large sauce pan fitted with a steamer basket over high heat. Put the cubed squash in the steamer basket. Steam until tender (20 - 30 minutes).
2. Let the squash cool and then add it to the remaining steaming water in the bottom of the sauce pan. Using a stick blender or a blender puree the squash and water until smooth.
3. Place the pan over low heat and add the salt, pepper, thyme leaves and ground nutmeg.
4. Reheat the soup gently. Stir in the remaining water to the desired consistency. It may take as much as 1 1/2 to 2 cups.

Nutritional Information:
Calories 103,  Calories from Fat 2% Daily Value
Total Fat 0g 0%
Saturated Fat 0g 0%
Monounsaturated Fat 0g
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 300mg 12%
Total Carbohydrates 27g 9%
Dietary Fiber 5g 18%
Sugars 5g
Protein 2g
Vitamin A 485% Vitamin C 80%
Calcium 11% Iron 10%
Vitamin K 5 mcg Potassium 804 mg
Magnesium 78 mg



Until Tomorrow!
Keep healthy, keep safe and keep going!

Have an awesome day!

♥Fit~NOW~Girl♥

Slim TRANCE!

Forget pills, special juices and diets, the best way to shed weight could be fitting oneself with 'virtual gastric band', suggests a new study

In the new research, it was found that fat individuals fitted with the virtual gastric band shed an average of almost nine inches in just five weeks, reports The Daily Express . The new technique, which follows the idea that the subconscious mind will not allow the body to over-eat, includes simple rules like reducing portion sizes, exercising and listening daily to a supporting hypnotherapy CD.


Hypnotist Sheila Granger said her trial saw significant weight loss in 99 per cent of the volunteers who had the virtual surgery. Granger, who runs Trance Actions, in Beverley, East Yorkshire, said, “I expected to see a 50 to 60 per cent success rate. “However, I am very excited to find that we have had a 99 per cent positive result.”


Until Tomorrow!
Keep healthy, keep safe and keep going!

Have an awesome day!

♥Fit~NOW~Girl♥

Sucessful weight loss tips

I apologize for the delayed post & lack of creativity for today, but time is short.  I didn't want to forget about you, so something useful is better than nothing...right?

I know you'll find someway to forgive me for this bit of copied literature:

As found on the diet channel.com:

10 Strategies for permanent weight loss

1.   Exercise is essential for weight loss

It's nothing new, but exercise is probably the most important predictor of whether you will succeed at long term weight loss and weight loss maintenance. In order for exercise to be helpful in weight loss, you should strive for a minimum of five 30 minute sessions per week. The good news is that recent research has shown that three 10 minute sessions in a day are as good as one 30 minute session. This helps many in combating the old "no time for exercise" excuse. Be certain to find something you enjoy. You'll be more apt to stick with it. Try walking with a friend, joining an intramural sports league, participating in outings with a group like The Sierra Club, or trying some classes at your local gym. Once you give exercise a chance, you will begin to enjoy its positive benefits on your psyche as well; you will literally become "hooked."

Having trouble getting a workout in? Why not try one of these Diet Channel recommended programs:

• 15 minute boot camp workout
• Power workout for busy executives
• 10 minute workout for busy mom

2.   Weight loss and weight training

We chose to list this separately from the "exercise" category because of the significant weight loss benefits attached to weight training in and of itself. The basic equation is this: the more muscle tissue you have, the more calories you will burn. This is why world class weight lifters must eat thousands of calories a day to maintain their weight. Muscle is active tissue, fat is not. Thus, muscle "burns" a significant number of calories each day for its own maintenance. In her book Strong Women Stay Slim, Miriam Nelson, a Tufts University researcher, showed that a group of women who followed a weight loss diet and did weight training exercises lost 44% more fat than those who only followed the diet. While aerobic activity can help burn calories, muscle's where it's at when it comes to giving your metabolism a significant daily boost even at rest.

Read Cardio and Strength Training: How do you create a balanced routine? to find out how best to pursue numbers 1 and 2 above in tandem.

3.   Keep a diary for triggers that hinder weight loss

Keeping a food diary can be a huge asset in successful weight loss. Devote some time each day to record what you have eaten and how much, your hunger level prior to eating, and any feelings or emotions present at the time. A food diary can provide a large amount of self-awareness. It can identify emotions and behaviors that trigger overeating, foster greater awareness of portion sizes, and help you discover your personal food triggers. Study any patterns that emerge from your food diary and identify where you may be able to make more healthful changes. A food diary provides an added benefit of keeping you focused on and committed to your goals. Start keeping a food diary today by printing our food diary.

4.   Stay focused on being healthy, not on becoming thin

Many people become more successful at long term weight loss when their motivation changes from wanting to be thinner to wanting to be healthier. Change your mindset to think about selecting foods that will help your body's health rather than worrying about foods that will affect your body's weight. The Food Pyramid offers a basic outline of the types and amounts of food you should eat each day to give your body the nutrients it needs for optimal health.

5.   Find out why you overeat

All too often overeating is triggered by stress, boredom, loneliness, anger, depression and other emotions. Learning to deal with emotions without food is a significant skill that will greatly serve long term weight control. The Solution, a book and national program developed by Laurel Mellin, RD, helps participants to identify their eating triggers and respond to them without food. A research study showed that the participants in this program demonstrated a better rate of long term weight loss maintenance than those who simply diet and/or exercise and don't address behavioral and emotional issues. Chronic over-eaters and "emotional eaters" can be significantly helped by learning new behavioral skills such as those Mellin presents. You can also seek help with behavioral and emotional eating issues from a licensed counselor or psychologist in your area.

6.   Weight loss support: join a weight management group

A big key in long term weight control comes from receiving encouragement and support from others. You can check to see if groups such as Jenny Craig offer programs and resources in your areas. You may also wish to check with your local hospital to see if their registered dietitian conducts group weight loss programs.

7.   Weight loss and portion control

With the advent of "super-size" meals and increasingly huge portions at restaurants, our concept of normal serving sizes is a distant memory. Be mindful of the amounts of food you consume at a sitting. When necessary, divide your food in half and ask for a take home bag. It is all too easy to be a "plate cleaner" even when served enormous portions. Learn to pay attention to your hunger level and stop eating when you feel comfortably full, not stuffed.

8: Lose weight slowly with small changes

Try to remember that "losing 15 pounds in two weeks" is nothing to celebrate. It is important to realize that the more quickly weight is lost, the more likely the loss is coming from water and muscle, not fat. Since muscle tissue is critical in keeping our metabolism elevated, losing it actually leads to a decrease in the amount of calories we can each day without gaining weight. Fat loss is best achieved when weight is lost slowly. Strive for a weight loss of no more than 1-2 pounds per week. One pound of weight is equivalent to 3500 calories. By making small changes like eliminating 250 calories a day from food and expending 250 calories a day from exercise, you can lose one pound (of mostly fat) per week. You can calculate how much time you need to exercise to burn 250 calories by clicking here. You can calculate your caloric needs by clicking here, and then subtract 250 from that number.

9.   Eating slowly can lead to weight loss

Did you ever notice that thin people take an awfully long time to eat their food? Eating slowly is one method that can help take off pounds. That's because from the time you begin eating it takes the brain 20 minutes to start signaling feelings of fullness. Fast eaters often eat beyond their true level of fullness before the 20 minute signal has had a chance to set in. The amount of calories consumed before you begin to feel full can vary significantly depending on how quickly you eat. So slow down, take smaller bites and enjoy and savor every tasty morsel.

10.   Weight loss through eating less fat - but do it wisely

We've known for some time that limiting high fat foods in the diet can be helpful with weight loss. That's because fats pack in 9 calories per gram compared to only 4 calories per gram from proteins or carbohydrates. To many, the message to limit fats implied an endorsement to eat unlimited amounts of fat-free products. Just to clarify, fat-free foods have calories too. In some cases fat-free foods have as many calories as their fat laden counterparts. If you eat more calories than your body uses, you will gain weight. Eating less fat will help you to lose weight. Eating less fat and replacing it with excessive amounts of fat-free products will not.

Until Tomorrow!
Keep healthy, keep safe and keep going!

Have an awesome day!

♥Fit~NOW~Girl♥

Prejudice

My son (in honor of black history month) had an assignment last night, to ask everyone in the house if anyone had ever experienced some sort of prejudice, and if so...what? & how did it make them feel?

Though I cannot begin to imagine the horror and trials that African Americans went through to obtain their right to equality, I was able to share a situation or two with him about how my weight has caused moments of prejudice for me.  I explained to him that for some reason (in my examples), people who have not experienced the life as an overweight individual look at those of us who ARE overweight as less worthy of life.  Their judgements of us are reflected by body language, lingering stares, and whispering combined with laughter.  One moment in particular, was when I was gift shopping for my sister.  I asked a store representative if they had a particular shirt in a medium, and she eyed me & responded very matter-of-factly, "Well, we don't have a plus section here. Are you sure you're in the right store?"  After explaining that the shirt was for my sister (obviously I'm not a MEDIUM), the clerk was more than happy to assist me with my purchase.  I walked out.

Another situation I shared with my son, which is more recent, was when I was picking up dinner for my FAMILY of 5 (not including a meal for me) at a certain fast food place.  Upon completing my order, I paid and waited for my number to be called.  I saw a group of teenagers huddled & giggling, and then one said just loud enough to make sure I heard, "That's why people like HER are so FAT...because all they do is eat fast food.  Then they wonder why they're FAT!" 

Not one of these people knew my life, or the fact that I had been and continue to be activly persuing weight loss.  Not one of these people knew that I had already lost 50 pounds, or that I had 3 kids and a schedule so active I was never home, or that the situations they were judging had nothing to do with ME.  Not one of these people thought twice about their careless disregard for how their words may impact an already insecure person.  Yet, still, all of those people thought that they had the right to judge me based on my appearance and that alone. 

How sad. 

Had I not been strong & secure with myself, and recognized that I am NOT the person that they saw, I may have become what they described.  I began to wonder...if I had fallen victim to such ridicule & predjudice, how many countless others have as well?  How many of those victims were not able to see past the hurtful words that were shouted throughout their lives, and are now so insecure, depressed and unmotivated that for them, THIS is how life will always be?  If they knew how to act when these situations arose, would they fair any better? 

Here are 5 ways to help deal with weight prejudice

1. Make good friends, forget about the bad! If certain individuals are treating you bad because of your weight, they simply aren’t worth worrying about, are they? Judgemental or negative people like this are not your friends, nor should you want them to be.  Make friends with people who are worth your friendship - be assured there are people out there who will treat you well no matter what size you are.
2. Keep negativity in check. When you feel self-conscious it can be very easy to start thinking that no-one likes you because of XYZ. When you walk the world with your head hung down, no one will care to take a second look.  When you walk the world with your head held high and beaming with pride, people will notice and want to get to know YOU. 
   
3. Step out with confidence - you are a great person and you do deserve people to treat you well. So, be confident, and show people you’re not afraid of what they think of you, nor do you care.  Push yourself to the limit & try new things.  You will be amazed at the things you can accomplish if you believe in yourself.
   
4. Be friendly - if you’re constantly angry or grumpy this can be more off-putting to other people than any issues they may have with your current weight.
   
5. Don’t play the victim - if you don’t like the way your body is right now, don’t just assume that you can’t change things.  You can, and you will, with a little effort.
   
   
   

I hope that these tips are helpful.

Remember....you ARE beautiful, you ARE strong, and you most certainly ARE worth it!

Have a great weekend!

♥Fit~NOW~Girl♥

Factoids

There are always myths floating around re:weight loss and dieting...

Did you ever wonder where they came from?  Who started them?  Are they true?  What should we believe, and what should we delete from our master brains?  Here are some fun "factoids" that are sure to start the wheels turning...and yes...they're all true!

• Factoid #1:The difference between obese and thin people is not the number of fat CELLS. It is the size of the fat cells. When you store fat, you don't grow new fat cells, they just get larger. Same goes for muscles. When you build muscles, you don't grow new muscle cells, the cells you have get bigger.
  
  
• Factoid #2: (Mythbusting) The true root of obesity is agriculture and not fast food. The rise in agrculture provided a steady supply of foods that we wanted (as opposed to what we needed). With a constant source of food, people became less nomadic and communities grew closer together. In addition, farm raised meats are fattier (and tastier) than wild game once hunted by nomadic tribal man (or woman).
  
  
• Factoid #3: The Journal of the American Medical Association had a study where they had 2 groups of people try two different diets. The first group was simply told to eat a diet rich in "good for you foods", such as whole grains, fruits, vegetables, nuts and olive oil. The other group was not told what to eat but instead given specific percentages of Protein, Carbs and Fat to eat each day. In short they had to think about preparing their foods, measuring and dividing their portions while the first group was just given general guidelines.
  
  Neither group was told how much to eat and were to let their hunger dictact their eating patterns. When they did, the first group lost weight without trying because they were eating foods that left them full longer so they didn't eat as much. The first group ate significantly more fiber, ate higher amounts of omega-3 fats (in the form of olives, fish and nuts [especially walnuts]), and they doubled their consumption of fruits and vegetables.
  
  
• Factoid #4: do not eat all your calories in one meal. Anecdotal evidence from doctors watching residents that worked the 'all night shift' found that people eating all their calories in one meal gained more weight than those spacing out their calories. The reason? The same reason if you under eat, your bobdy goes into starvation mode and starts storing more fat.

Until Tomorrow!
Keep healthy, keep safe and keep going!

Have an awesome day!

♥Fit~NOW~Girl♥

Healthy Tuna Melt

Tuna Melt

Ingredients

• 12 ounces canned chunk light tuna, drained (see Note)
• 1 medium shallot, minced (2 tablespoons)
• 2 tablespoons low-fat mayonnaise
• 1 tablespoon lemon juice
• 1 tablespoon minced flat-leaf parsley
• 1/8 teaspoon salt
• Dash of hot sauce
• Freshly ground pepper, to taste
• 4 slices whole-wheat bread, toasted
• 2 tomatoes, sliced
• 1/2 cup shredded sharp Cheddar cheese

Preparation

1. Preheat broiler.
2. Combine tuna, shallot, mayonnaise, lemon juice, parsley, salt, hot sauce and pepper in a medium bowl.
3. Spread 1/4 cup of the tuna mixture on each slice of toast; top with tomato slices and 2 tablespoons cheese.
4. Place sandwiches on a baking sheet and broil until the cheese is bubbling and golden brown, 3 to 5 minutes
   

Until Tomorrow!
Keep healthy, keep safe and keep going!

Have an awesome day!

♥Fit~NOW~Girl♥

Have your noodles...and eat them too!

I love Tuesday's posts.  They're so educational, and often quite humerous, as I plunge into current studies adrift the plethora of information highway we call the internet.  I am mind boggled at the different studies, and often wonder HOW people actually THINK about starting studies about their subjects...and how they effect me (or any common person).

Today's post is about noodles.  Noodles, that not only taste good, but have been recently shown in a study to help with weight loss.  Too good to be true?  You be the judge.  But, according to this report...now you can have your noodles...and eat them too!

As cited from the online Wall Steet Journal:

Konjac fiber, also called glucomannan, is extracted from the root of the Asian konjac plant. Besides being an ingredient in some Asian noodles, the fiber is sold as a dietary supplement in capsule form, an ingredient in a meal-replacement drink and as sprinkles you can put on your food before eating.


While fiber in general is well known to be good for you, glucomannan has caught the eye of scientists because it is particularly soluble in water, resulting in a viscous mixture that lingers in the intestines and slows digestion. A University of Connecticut meta-analysis of 14 studies involving capsules, biscuits and energy bars made with glucomannan found the fiber appears to help lower bad cholesterol, keep blood glucose under control and has a "mild" effect on body weight. The analysis, published in 2008 in the American Journal of Clinical Nutrition, concluded that larger, longer-term studies are needed.

"We can say at this point that it is not harmful, but whether it is going to be effective over the long haul is up for debate," says Joyce K. Keithley, a professor at Rush University College of Nursing in Chicago and author of a 2005 review article on glucomannan for weight loss. A recently completed 50-person study at Rush, so far unpublished, found a modest weight loss over two months in patients taking two capsules with a glass of water an hour before each meal, but a longer-term study is needed to see if the weight loss holds up over time, Ms. Keithley adds.

For diabetics, fiber intake in general has been shown to help keep blood sugar under control. But so far there's insufficient evidence to show glucomannan is better than other fibers—particularly those you get by eating whole, natural foods, says Abhimanyu Garg, chief of the division of nutrition and metabolic diseases at the University of Texas Southwestern Medical Center in Dallas. "If you are eating papayas or apricots or dates, you are increasing soluble fiber while also getting vitamins and minerals," he adds.

And then there's the noodles with konjac fiber, often called shirataki or yam noodles, which is the way konjac is commonly translated. They are widely available in Asian grocers, usually refrigerated and packed in water. In an informal taste test, the noodles at first seemed clammy and fishy tasting. But after rinsing them in water and stir frying them with vegetables, they absorbed the flavor of the stir-fry sauce and tasted good. They did appear to be particularly filling. (The noodle importer, JFC International Inc. of Los Angeles, couldn't be reached for comment.)

Health claims for konjac noodles are generally based on tests of other forms of glucomannan. Strumba Media LLC, of West Hollywood, Calif., claims on its Web site that its Miracle Noodle product "prolongs the sensation of fullness" and will "dramatically lower calorie intake." While the company says it hasn't done any clinical trials on its product, it adds that the very low-calorie noodles, made entirely of water and fiber, expand in the stomach to make you feel full.

According to a recently published study, consumption of a proprietary fiber called PGX, made from glucomannan and other ingredients, before a meal was found to reduce pizza intake by 38 grams, or about 85 calories, in a test involving 31 adolescents, compared with a control group who had cellulose fiber before the meal. PGX is sold by Canada's InovoBiologic Inc., which funded the study. Published in September in the journal Nutrition, Metabolism and Cardiovascular Diseases, the study involved test drinks consumed 90 minutes before eating. The PGX drink also outperformed an ordinary glucomannan drink. PGX, available as a capsule, a meal-replacement drink and food sprinkles, is sold under SlimStyles and other brand names.

Glucomannan has been found in several studies to improve digestion—specifically constipation. However, it can also cause gas, abdominal discomfort and sometimes mild diarrhea.

I was pretty interested in this article of "new information" because I myself have actually tried "Miracle Noodles", which fall into this category (study). They are basically a "free" food, having no calories, sodium, or cholesterol.  At first, they are a little scary, packaged in a fishy-smelling water, but once rinsed well (5-7 minutes) with hot water, the smell is gone, and they are a perfect last minute addition to stir-fry or any other flavorful dish (dry well prior to adding to food or they are a little bitter). They are a little like rice noodles with their texture, yet still unique to themselves. They do make me feel more full when I add them to my dish vs. eating vegetables by themselves!!  Give them a try & let me know what YOU think!


Until Tomorrow!

Keep healthy, keep safe and keep going!


Have an awesome day!

♥Fit~NOW~Girl♥

Rainy Day Tips for fitness

I LOVE the rain.  It's something I really miss about living east, and so when the desert is quenched of its much needed thirst, there isn't much that can bring down my mood.  However, my mood being somewhat euphoric, there also isn't much that I want to do other than watch & listen.  I get lazy on those days, I take trips down memory lane, curl up next to a window or on the porch swing with a book in hand and something hot in a mug, and just breath the fresh air.  Ahhhh.....yes.  I love the rain...

These are the days that I need someone to jump start my exercise bone...to remind me that just because the air is damp and the clouds hover, it doesn't mean I can forget about my workout routine.

I thought I would suggest a few in-house exercises for days such as these.

Stretching/flexibility


Superman Stretch – Lift your arms above your head and reach for the ceiling.

Side Bends – Place your feet shoulder-width apart and your hands on your waist. Lean to the left, then back to center. Lean to the right, then back to center. Repeat several times.

Trunk Twists – Stand with your feet shoulder-width apart and arms straight out to the sides, parallel to floor. Twist right, then back to center; twist left, then back to center. Repeat.

Calisthenics

Jumping Jacks – How many jumping jacks can you do in one minute? Do three sets of jumping jacks for one- minute intervals.

Jog and Run in Place – (A radio or cd player is needed for this activity.) Begin by jogging in place. When music starts to play, take the pace up to a sprint. Turn the music off and resume jogging in place. Alternate between the two for five minutes, then allow for a rest and/or water break.

8 count Burpies – Jump up in the air, then land in a squat position. Next, place your hands on the ground and kick your legs back so you are in a push-up position. Do not do a push-up; rather, move back to a squat position, then jump back up in the air. Repeat this sequence several times.

Games

Ball Passes – Grab a child or partner, stand back-to-back, and grab a ball. One person holds a ball, twists his or her torso and passes the ball to his or her partner. The partner returns the ball in the opposite direction so a circle is formed.

Even on rainy days it's possible to squeeze in physical activity and fun!

Until Tomorrow!
Keep healthy, keep safe and keep going!

Have an awesome day!

♥Fit~NOW~Girl♥

Put some F-U-N back into fitness!

I love to play with my kids.  Honestly, there is not much that I love more than that.  Kids are always so full of energy, so creative with games to play, and never stop moving.  Their laughter is so contageous that I often forget that I'm not a child myself and get lost in their world.  So much of what kids do for fun, I (as an adult) force myself to do through boot camp or on my own to help become healthy and lose weight.  Do you remember skipping EVERYWHERE you went?  Skipping rope durring recess, playing tag, playing soccer??

My toddler skips all the time, and it causes me to maintain a steady jog to keep up with her, and she squeals in delight when she notices me by her side.

My point is that working out doesn't always have to be HARD...it can be FUN  !

Here are some FUN and SIMPLE things that you can do to spice up your work-out routine:

1. Play tag on the playground. This is a fun activity for losing weight, especially if you have your own kids to chase. Running, climbing, squatting and laughing are great ways to burn calories and reach your fitness goals.  I even have fun trying to fit my butt down the slide after my kids or shimming across the monkeybars!
2. Challenge friends or neighbor (yours or your kids) to a game. Whether its basketball, tennis or soccer, you’ll have fun burning calories while participating in a little friendly competition.
3. Pack your favorite healthy foods in a picnic basket and head to the park or the beach via walking, jogging, or bike. There is a fabulous community park about 2 miles from my house that we love to walk to take family bike rides to for picnics.  Being outside, getting fresh air and eating healthy foods will make you feel great!  We love it so much that noone ever notices the 4 mile journey!
4. Join a Volksmarching Club to view new and interesting surroundings while walking with a group on a 10K route. Destinations often include bridges, mountainous areas, historical settings and other places you wouldn’t normally see on a walk through your own neighborhood. Trainging for the 10K walk will also keep you motivated to exercise and lose weight.
5. Turn up the radio or put on an upbeat CD and dance. Dancing is a fun way to get active and lose weight. Additionally, motivational music will improve your mood and help you stick with your weight loss plan.  We like to re-enact "So you think you can dance" for fun night-time play!  You'll be surprised at how exhausting 10 minutes of wild dancing will be!
6. Enjoy activities you haven’t thought about since childhood. Skip rope, jump on a trampoline or ride a bike. Giving into your inner child can be exciting and rejuvenating. If there are some things you can’t quite do, keep working out and retest yourself in a few months. When you do succeed at these activities you will feel empowered.
7. Take a hike. Geocaching turns an ordinary hike into a treasure hunt. Finding these hidden treasures adds another purpose to hiking and takes your focus away from the exercise. Before you know it, you’ve walked several hours and burned twice as many calories as you would have at home on the treadmill & been an exciting science teacher to your kids. 
8. Reward yourself with fun, simple pleasures as you reach short term goals. When you lose five pounds, for example, buy yourself a fun CD, a newWii Sports Game, fun colored socks, a belly dancing DVD, or whatever motivates you to have fun while losing weight.

Until Tomorrow!
Keep healthy, keep safe and keep going!

Have an awesome day!

♥Fit~NOW~Girl♥

Ravioli & Vegetable Soup

Ravioli & Vegetable Soup

4 servings, about 2 cups each

Active Time: 25 minutes

Total Time: 25 minutes

Ingredients

• 1 tablespoon extra-virgin olive oil
• 2 cups frozen bell pepper and onion mix, thawed and diced 
• 2 cloves garlic, minced
• 1/4 teaspoon crushed crushed red pepper, or to taste (optional)
• 1 28-ounce can crushed tomatoes, preferably fire-roasted
• 1 15-ounce can vegetable broth or reduced-sodium chicken broth
• 1 1/2 cups hot water
• 1 teaspoon dried basil or marjoram
• 1 6- to 9-ounce package fresh or frozen cheese (or meat) ravioli, preferably whole-wheat
• 2 cups diced zucchini, (about 2 medium)
• Freshly ground pepper to taste

Preparation

1. Heat oil in a large saucepan or Dutch oven over medium heat.
2. Add pepper-onion mix, garlic and crushed red pepper (if using) and cook, stirring, for 1 minute.
3. Add tomatoes, broth, water and basil (or marjoram); bring to a rolling boil over high heat. Add ravioli and cook for 3 minutes less than the package directions.
4. Add zucchini; return to a boil.
5. Cook until the zucchini is crisp-tender, about 3 minutes.
6. Season with pepper.

Tips & Notes
Make Ahead Tip: Cover and refrigerate for up to 3 days. Thin with broth before reheating, if desired.

Nutrition
Per serving: 264 calories; 9 g fat (3 g sat, 3 g mono); 28 mg cholesterol; 38 g carbohydrates; 11 g protein; 8 g fiber; 763 mg sodium; 762 mg potassium.

Until Tomorrow!
Keep healthy, keep safe and keep going!

Have an awesome day!

♥Fit~NOW~Girl♥

Weight loss surgery now an option...

As an overweight mother of 4, who has struggled with my weight for more than a decade, I would be lying if I said that I had never thought about of investigated weight loss surgery.  However, until now, it was never an option because I fell into the "moderatly obese" category.  Millions of people are in this same category....in limbo constantly struggling with their yo-yo activity of their weight....until now.

An announcement was recently made by the Chicago Tribune:

After spending the majority of her 48 years trying to slim down, Veronica Mahaffey was still 50 pounds overweight -- not morbidly obese but still far from the size she wanted. Worried about her health, she called a San Diego weight-loss surgery clinic last spring and asked for help.

She was told no.

At 185 pounds and with a body mass index of 28, the mother of four was not heavy enough to meet medical guidelines or insurance company qualifications for weight-loss surgery. Those require a BMI of at least 40, or 35 for people with a related medical problem such as diabetes or sleep apnea.

"People would say, 'You look fine.' But I couldn't get into normal-size clothing. That's not fine," said Mahaffey, of California.

Ultimately, she got the surgery through a clinical trial of one of several new weight-loss procedures. Now 10 pounds from her goal weight of 135, Mahaffey said she looks better, feels better and is confident she'll no longer have to fight her weight.

Her experience may soon be shared by thousands of Americans.

Traditionally limited to dangerously heavy individuals, weight-loss surgery is undergoing technical advances and becoming an option for moderately obese patients. Physicians who perform the procedures say it's a form of early intervention that can help prevent medical problems, such as diabetes, associated with carrying significant excess weight.

But other health professionals are concerned, citing the potential for complications and high costs.

"If you're looking at the numbers of people who are obese -- that's a third of the population," said Dr. Robert Kushner, a professor at Northwestern University's Feinberg School of Medicine. "It's unimaginable even thinking about providing invasive procedures to a group this large.

" Obesity is a public health crisis that is not going to be solved by surgical interventions."

Nutritionists also are not enthusiastic. They reject the notion that surgery should take the place of dieting and exercise.

The problem is that nothing has worked so far in slowing the nation's alarming rise in obesity. A New England Journal of Medicine study published last month concluded that obesity rates soon will negate life-span gains achieved through declining smoking rates.

The American Society for Metabolic & Bariatric Surgery argues that surgery should be a bigger part of the solution.

Technological innovations may help make that possible by turning some surgeries into a one-hour, incisionless procedure -- making them more attractive to moderately overweight adults like Mahaffey, overweight and obese teenagers, and normal-weight people with difficult-to-control diabetes. Several new procedures are in human clinical trials.

Already, bariatric surgery rates have doubled in six years, to 220,000 procedures in 2008, according to the bariatric surgery society.

Depending on the type of surgery used, patients can lose 50 percent or more of their excess body weight and maintain that loss for as long as 10 years after surgery. Other research has found that bariatric surgery cures Type 2 diabetes in a majority of patients studied, as well as improving symptoms related to sleep apnea and heart disease, such as high cholesterol and blood pressure.

In comparison, recent studies on long-term use of weight-loss medications show a typical weight loss of 5 to 22 pounds over one year.

But even the simplest surgical procedures are not without risks. The most common weight-loss surgeries -- gastric bypass and gastric banding -- restrict stomach size so patients feel full faster. Afterward, 19 percent of patients experience dumping syndrome, which is involuntary vomiting or defecation, according to the federal Agency for Healthcare Research and Quality. Complication rates involving ulcers, wound problems, hemorrhage, deep-vein thrombosis, heart attacks and strokes range from 2.4 percent to 0.1 percent.

"None of these procedures is benign," said Dr. Blandine Laferrere, a diabetes expert at Columbia University College of Physicians and Surgeons in New York.

Experts are seeking ways to decrease the risks.

"Investigators are working on ways to make these operations more effective, safer, less invasive and lower-cost," said Dr. Philip Schauer, director of the Bariatric and Metabolic Institute at the Cleveland Clinic.

Furthest along in clinical trials is an incisionless technique called TOGA, or transoral gastroplasty. A surgeon inserts a flexible tube through the mouth into the stomach and then uses staples to create a pouch that limits the amount of food that can be consumed.

Some surgeons are adopting a wait-and-see attitude on such procedures until longer-term data are available. "These approaches are still experimental, and we don't know yet how successful they will be," said Dr. Jonathan Myers, director of bariatric surgery at Rush University Medical Center in Chicago.

Mahaffey underwent a procedure called POSE, or primary obesity surgery, endolumenal, designed for people who need to lose only a moderate amount of weight.

In another incisionless technique still in the early stages of development, a device is placed in the upper part of the small intestine to create a barrier between food and the wall of the intestines, mimicking the effect of gastric bypass surgery. The device is expected to cost about half as much as gastric banding and one-quarter as much as gastric bypass.

Lowering the cost of surgery will be key to offering an effective weight-loss option to thousands, or millions, more people, Schauer said. The costs of traditional weight-loss surgery vary widely, with average costs ranging from $13,000 to more than $50,000, depending on the type of procedure and the area where it's performed.

Whether insurance companies will welcome the idea of more people receiving bariatric surgery remains to be seen. Weight-loss surgery is now covered by insurance only for those patients who have premium benefits and a BMI of 40 or higher, or a BMI of 35 or higher with obesity-related medical problems. Standard health plans typically don't include coverage of bariatric surgery.

However, insurance companies tend to follow the lead of the Centers for Medicare & Medicaid Services, and last February the federal agency announced that it would approve payment of surgery for people with Type 2 diabetes and a BMI of at least 35.

In November, a consortium of influential medical groups published a consensus statement recognizing the "legitimacy" of bariatric surgery as a treatment for some patients with Type 2 diabetes and noted that surgery may be suited for people with Type 2 diabetes who are not yet morbidly obese -- those with a BMI of 30 to 35.

"I see many patients with BMIs in the low 30s who aren't going to make it much longer," said Kushner, of Northwestern. "If we could get that person to take off 30 or 40 pounds long-term, that would make a tremendous difference."

"There is probably a subset of patient with BMIs under 35 -- those with diabetes, metabolic syndrome, hypertension, severe sleep apnea -- who would benefit substantially from some sort of (surgical) intervention," said Dr. Eric Hungness, a bariatric surgeon at Northwestern Memorial Hospital. The Chicago medical center is offering surgeries to patients who fit that description on a case-by-case basis, he said.

Nearby, at a surgery center at 900 N. Michigan Ave., Myers estimates he has performed more than two dozen lap-band stomach surgeries on patients with BMIs of 30 to 35 in the last several years. More have conditions such as diabetes, high blood pressure or high cholesterol and all pay for the operations themselves.

"This isn't a quick fix or an easy fix," he warned, noting that people have to permanently change their eating, drinking and exercise habits for the procedures to achieve expected weight-loss gains.

Dr. John Baker, president of the bariatric surgery society, said that for people with a BMI of 25 to 30, which is considered overweight but not obese, diet and exercise changes should still be the treatment of choice.

"Even people who have surgery still have to focus on those things," he said. "You have to change your lifestyle and habits for any weight-loss program."

Until Tomorrow!

Keep healthy, keep safe and keep going!

Have an awesome day!

♥Fit~NOW~Girl♥

Facing your fears

I wonder why people get the sudden urge to face problems/situations on or around the start of a new year that they otherwise neglect or simply avoid otherwise? It is only a "new year, new beginning" mentality, or is it the subconscious knowledge that we are not alone in our quest for improvement?


For example...eating healthy, joining a gym, making better life decisions...is it easier to attack these obstacles because we know someone else who is sharing our battle?

Personally, years ago, the thought of joining a gym was one of the most terrifying things I have ever done. Just the thought of a gym, and all that encompass it, stirred up such fear that I perished the thought of joining, let alone walking through the door! Knowing that I was so overweight & out of shape, I thought that I would stick out like a sore thumb. Just thinking of undressing around other women who were athletes, young and in shape, made me sweat...imaging all of the judgmental stares & looks of disgust at my invasion of their meat locker...oh what visions our minds can create when we're afraid. Still, one year (as part of my New Year's resolution) I vowed that I would face my fear, bite the bullet, and take that step that was so desperately needed to obtain my goal.

And you want to know what? It wasn't as scary as I thought.

I wasn't the only one there who was unfit. I wasn't the only one there who could only muster a mere 5 minutes on an elliptical, or walk 10 minutes on level 2 of the treadmill, or actually reading the instructions on how to use the equipment. Sure, there were plenty of the afore-mentioned individuals who could run marathons around me, but not one of them gave me the stink-eye or made me feel self conscious. And even if they had...I found a new sense of courage while in that gym that I never even imagined could exist...a chance for change. A promise of improvement, an environment full of opportunities to better myself. I felt strong. If anyone had approached me in an attempt to judge, I didn't notice, because at least I was there doing something to change. And I felt GOOD, and my fears of working out in public transformed into enjoyment and love!

My point, dear friends, is that though you may feel it at times, you are NOT alone. You are not alone in this world, and you are most certainty not alone in your journey to lose weight or become healthy. Walking into a world that is foreign can be scary, but you may find out that you blend right in! Face your fears on whatever you may be avoiding, and never look back. Don't fear what you don't know, because you're only holding yourself back, both physically & socially!


Until Tomorrow!
Keep healthy, keep safe and keep going!

Have an awesome day!

♥Fit~NOW~Girl♥

Loving who you are.

When you walk by a mirror, do you look at the reflection?  Are you happy with who you see?  Do you love yourself, depite the outer appearance, or do you constantly criticize the woman that looks back at you?

What you look like is NOT who you are, and too often we hate ourselves because of how we look.  We forget the lessons that we teach our children and that we were once taught...it's whats on the inside that counts.

When on the journey to lose weight and/or become more healthy, it is imperative to first be at peace with who you are.  Beauty is only skin deep, and without loving yourself, change will be impossible.

Today, and this throughout the weekend, I am challenging myself to list 10 positive attributes about myself a day that I find incredible.  I'm forcing myself to tell them to myself, because everyone needs to hear compliments, even if they come from you.  They cannot have anything to do with appearance - only be about my PERSONALITY - and I must believe them to be true. 

I challenge you to do the same.

Ladies, love who you are.  Love the choices you make, the company you keep, and the role you play in life.

You are talented.  You are independent.  You are inspirational.  You are unique.

It took me a long time not to judge myself through someone else's eyes. ~Sally Field

Make the most of yourself, for that is all there is of you. ~Ralph Waldo Emerson

People are like stained-glass windows. They sparkle and shine when the sun is out, but when the darkness sets in their true beauty is revealed only if there is light from within. ~Elisabeth Kübler-Rose

If you really put a small value upon yourself, rest assured that the world will not raise your price. ~Author Unknown

If I am not for myself, who will be? ~Pirke Avoth

Have an inspirational and scerene weekend.

Keep healthy, keep safe and keep going!

Have an awesome day!

♥Fit~NOW~Girl♥

So, what are your chances?

As we try to get our lives back on track after the holidays, we may find that our intentions to "do better" in whatever category we've resolved to attack, may not be so easy. For example, my new year's resolution this year is to lose 50 pounds by Christmas. Calculated out, that's about 1 pound a week. No problem, right? I started off the year with plenty of pizzazz...ready to attack any obstacle that stood in my way.

Here were are...only 7 days into the new year...and I feel that my pizzazz has already started to fizzle out. Along with us resuming our schedules, we resume old habits that we had with those old schedules...which
would be great (since I was on a pretty good roll with my diet) if my old habits weren't so reluctant to return! I sat in the kitchen last night...and seriously could HEAR banned foods calling my name. Now, I really cleaned up my cupboards & fridge on New Year's day, so chips & garbage foods no longer exist at home. But anything...ANYTHING...that I'm not supposed to have on my self-imposed diet spoke to me. Peanut butter, crackers, some left over chocolate from New Year's Eve s'mores that escaped the trash...yep...they all beckoned me to satisfy my urge to cheat. Let me tell you...I have very weak will power...very weak...and so the only thing I could do to escape their temptations was to shout "I'm stronger than you!" and run upstairs. Sure, my kids & husband were startled & thought me temporarily insane, but I was able to stay strong and avoid cheating.

That "episode" got me to wonder...how many people who make a new year's resolution are actually able to keep it...and of those who don't how long is it before they tapper off into old habits?

Fun Facts & Trivia.com states that:

63% of people are still keeping their resolutions after the first two months. 67% of people actually make 3 or more resolutions. It's no surprise that the top resolutions among people involves a promise to exercise more (37%), lose weight (42%), or eat healthier (22%).

People make more resolutions to start a new habit (84%) , than to break an old one (16%).

65% of people made their resolutions between the 28th of December and New Year's Day. The rest usually wait until the end of January.

Of those who successfully achieved their top resolution, 40% of them did so on the first attempt. The rest made multiple tries, with 17% finally succeeding after more than six attempts.

Well, after finding out how I compare to the rest of society, I'm glad to know that I'm not alone...both in my struggle with health/fitness/weight loss and my failed attempts year after year.  Now that I know my odds, I don't see why they can't be in MY favor this year!  A 40% success rate is pretty good, wouldn't you agree?  And so this year?  THIS YEAR...together we will be included in THAT percentage.

Until Tomorrow!
Keep healthy, keep safe and keep going!

Have an awesome day!

♥Fit~NOW~Girl♥

Say YES to spinach

Spinach flexes its mighty nutrition muscle.(EN on foods)(Recipe): An article from: Environmental Nutrition

"Popeye likes it & it makes you strong..." I say as I serve up cooked spinach piping hot from the stove. Though I've passed by it for years in the supermarket, it's only been recent that I've discovered and experimented with this luch green leaf rich with nutrients. The verdict is still out on whether or not my kids are spinach fans or not, but speaking for myself, I love it, cooked or raw!



And so, today's healthy recipe is a sure-fire way to break into the spinach world gently...adding just enough of this green delicacy to reap the benifits!

Lasagna Rolls

Ingredients

• 12 whole-wheat lasagna noodles
• 1 tablespoon extra-virgin olive oil
• 3 cloves garlic, minced
• 1 14-ounce package extra-firm water-packed tofu, drained, rinsed and crumbled
• 3 cups chopped spinach
• 1/2 cup shredded Parmesan cheese
• 2 tablespoons finely chopped Kalamata olives
• 1/4 teaspoon crushed red pepper
• 1/4 teaspoon salt
• 1 25-ounce jar marinara sauce, preferably lower-sodium, divided
• 1/2 cup shredded part-skim mozzarella cheese

Preparation

1. Bring a large pot of water to a boil. Cook noodles according to package directions. Drain, rinse, return to the pot and cover with cold water until ready to use.
   Meanwhile, heat oil in a large nonstick skillet over medium heat. Add garlic and cook, stirring, until fragrant, about 20 seconds.
2. Add tofu and spinach and cook, stirring often, until the spinach wilts and the mixture is heated through, 3 to 4 minutes. Transfer to a bowl; stir in Parmesan, olives, crushed red pepper, salt and 2/3 cup marinara sauce.
3. Wipe out the pan and spread 1 cup of the remaining marinara sauce in the bottom. To make lasagna rolls, place a noodle on a work surface and spread 1/4 cup of the tofu filling along it. Roll up and place the roll, seam-side down, in the pan. Repeat with the remaining noodles and filling. (The tofu rolls will be tightly packed in the pan.) Spoon the remaining marinara sauce over the rolls.
4. Place the pan over high heat, cover and bring to a simmer. Reduce heat to medium; let simmer for 3 minutes. Sprinkle the rolls with mozzarella and cook, covered, until the cheese is melted and the rolls are heated through, 1 to 2 minutes. Serve hot.
   

Tips & Notes
Make Ahead Tip: Freeze the cooked rolls and sauce for up to 1 month.



Nutrition
Per serving: 354 calories; 11 g fat (3 g sat, 4 g mono); 11 mg cholesterol; 46 g carbohydrates; 21 g protein; 8 g fiber; 374 mg sodium; 396 mg potassium.

Nutrition Bonus: Calcium (30% daily value), Vitamin A (30% dv), Iron (15% dv).
2 1/2 Carbohydrate Serving
Exchanges: 1 starch, 1 vegetable, 1 medium-fat meat, 3 fat



Until Tomorrow!

Keep healthy, keep safe and keep going!

Have an awesome day!

♥Fit~NOW~Girl♥

Milk...it does a body good.

You know the coined phrase...you know MOST of the benefits...but here's something you probably DIDN'T know about milk.

Milk aides in the success of weight loss.

According to a recent study, teenagers wanting to maintain a healthy body weight should forget about diet soft drinks, and go for milk instead according to new research.

As reported by the researchers from the University of Minnesota's School of Public Health, they used data from Project EAT (Eating Among Teens), a five-year study of eating patterns among 2294 adolescents, to examine the relationship between beverage intake and change in Body Mass Index (BMI).

They found that teenagers who drank milk had a significantly lower increase in BMI than those who rarely or never consumed milk. This is consistent with a growing body of scientific research which shows a connection between dairy consumption and weight management in adults.
Some studies show that people who consume at least the government's recommended two to three servings of low or reduced-fat dairy each day were more successful with weight management and weight loss than those who don't.

Interestingly, diet soft drink consumption was associated with BMI gain. The authors suggested that this may be due to the relationship between diet soft drink consumption and dieting behaviors.

They also noted that dieting has been shown to be associated with weight gain in previous studies with adolescents.

The study's authors concluded that interventions with adolescents should promote the consumption of low-fat milk and decrease the availability of sugar sweetened beverages in school and home settings.

Dairy dietitian Glenys Kerrins said unfortunately many teenagers and young women cut back on dairy when they were watching their weight but this research showed that that was the last thing they should do.
Her advice for managing weight was to "cut out junk foods, exercise more, and focus on eating nutrient-rich foods, including three serves of dairy, every day''.

Thank you, Glenys....thank you.

Forgive me for my blunt sarcasm when I read (and report) yet another fabulous survey ultimately states the obvious.

Until Tomorrow!
Keep healthy, keep safe and keep going!

Have an awesome day!

♥Fit~NOW~Girl♥

Are you with me?

Oh. my. goodness! I have such mixed feelings today about returning to my daily schedule. On one hand, I am so sad to have an actual alarm clock wake me rather than my kids as they climb into bed to cuddle. I'm sad I will no longer NOT have a schedule, and be able to play all day, and stay up watching movies every. single. night!! I quietly whimper at the realization that the holidays are over...the tree is down, all of the snowmen are boxed back up...and reality sets in that...I can no longer "cheat". But, is it realy "cheating" when you do it 2 weeks straight??

Yet, still...somewhere amist all of this depression, I find comfort, excitement even, knowing that...I will be back on a schedule. Isn't that odd? I actually am excited...recharged and revamped...remotivated to get back on track and pick up where I left off. Ready, even if a few days late, to start my New Year's Resolution...to lose weight.

Yes, it's been my resolution (or one of them) for may precending years, but for some reason I cannot explain, this year feels different. A new decade, a new start, a new ME.

This new found inspiration has me wondering...is there a formula to follow to ensure success with your New Year's Resolution, despite what they may be? Is there some sort of secret that forces us to maintain this momentum for months ahead?

Unfortunatly, as with all other things, there will be no reward if you don't do the work, and weight loss is (in my humble opinion) both the most trying and rewarding goal. Though there are no "sure fire" secrets or formulas, there are many helpful tips to keep in mind. When you keep them posted where you can see them daily, your chance of success is increased!

** Tip #1 - Get an Attitude Adjustment
Attitude is everything when it comes to losing weight. Permanent weight loss is achieved through permanent diet and lifestyle changes. Reverting back to old eating habits after losing weight will only allow the pounds to return. Remember that there are no quick fixes. It took a while to put the weight on and it will take a while to take it off again. Accept that fact and develop a can-do attitude. Commit to the long term. You will be wearing this body for the rest of your life.

** Tip #2 - Set Realistic Goals
Weight loss goals must be realistic. Unattainable goals do nothing more than set the stage for failure. When creating goals, assess all factors such as current weight, fitness level, age, gender and interests. Take all these things into consideration and come up with a workable plan. Start as small as necessary, but do start!

** Tip #3 - Control the Environment
Make dieting as easy as possible. At home, do not bring temptation through the door. Enlist the aid of family members and ask them to keep junk food out of sight and out of mind. My family & I purged the cupboards and refrigerator of high calorie foods on New Year's day, and filled them with healthy alternatives when we went grocery shopping. When away from home, pack a healthy lunch and snacks rather than eating out and avoid passing by the snack machine at work, if possible.

** Tip #4 - Make Simple Substitutions
There are a variety of simple substitutions that cut calories significantly. For instance, switch to fat free milk or use plain yogurt in the place of sour cream. Substitute unsweetened applesauce for oil in baked goods and reduce the sugar in recipes by up to half. Look for other creative ways to reduce the calorie and fat content whenever possible. While these changes may take some getting used to, they will soon become the norm.

** Tip #5 - Shop Smart
To reduce temptation while shopping, stick to the perimeter of the grocery store. Most foods needed for a healthy diet will be found around the edges. Especially avoid the snack and candy aisle. Do not pass the ice cream case. Carefully read the label on any packaged or canned food under consideration. Also, never shop when hungry!

** Tip #6 - Control Portions
Invest in a food scale and a comprehensive food guide. Learn what a portion actually looks like. Keep in mind that measuring and weighing food will not be necessary long-term. After a short time, an accurate estimate of portion size will be automatic. It is wise to re-check portion sizes periodically, however, to ensure estimates remain accurate. Use smaller plates, cups and even utensils to make portion control easier. Also, repackage bulk snack foods into the correct portions as soon as they enter the home.

** Tip #7 - Take a Walk
Exercise is essential to long term weight loss success. Walking is ideal as it can be done almost anywhere and the intensity level is easily adjusted. Invest in a good pair of walking shoes and consider buying a pedometer. Commit to walking a little each day. Build some extra steps into the daily routine by parking farther away or electing to take the stairs instead of the elevator.

** Tip #8 - Stay Motivated
Write down all of your reasons to lose weight and keep the list handy. Be specific. Document and celebrate each success. Partner with a friend or join a local or online group to keep motivation high. Avoid boredom by adding variety to the diet plan and exercise regime. Post little words of encouragement throughout your house in places you visit often.

** Tip #9 - Write About What’s Eating You
Emotions are often at the root of overeating. Rather than just documenting what you eat, write about what’s eating you. Use a journal to explore and release negative emotions.

** Tip #10 - Be Kind to Yourself
Most importantly, treat yourself well. Losing weight can be hard work. Be sure to get enough sleep, drink plenty of water and try to avoid situations that lead to temptation. Also, keep in mind that some people, no matter how well intentioned, are hopeless food pushers. If possible, avoid them for the time being, as well.

Until Tomorrow!

Keep healthy, keep safe and keep going!

Have an awesome day!

♥Fit~NOW~Girl♥