Personal Sabotage

For so long I have been enduring a weight plateau. It is so discouraging when you're doing everything that you think you can be doing only to step on the scale and see the same number appear week after week after week... On the plus side, at least you're not gaining. On the negative side....what the heck?! I know first hand how frustrating it is to muster enough will power to skip the sweets, limit the indulgences, and count the calories only to feel like it's all for nothing.

I see the skinny moms toting 3 tots, the teenagers who wear baggy size "0" pants, the women my age who don't need to watch what they eat. I'm not saying that ALL of them can eat what they want, skip the work outs, and still look like they do; in fact I know that a lot of them ARE health conscious and DO work out to keep their fa-bu-rockin bodies. Irregardless, I can say that I feel your pain when they're snacking on a bag of chips or ice cream, and we're popping grapes or carrots. I feel your pain when co-workers snack all day on the homemade goodies that we know we can't have. I feel your pain when you take a bite of a cookie and think, "This is going straight to my __________."
I get it. I know. We just don't have THEIR body. We don't have THEIR metabolism. We don't have THEIR life. In short....WE'RE NOT THEM.... Unless you're an identical twin, you don't have them chemical makeup of ANY OTHER human on this Earth. You don't deal with the same stresses, enjoyments, conditions, decisions or commitments that they deal with, so why do we compare ourselves to them? Why do we long to be like them, to look like "them"?

Personal Sabotage

Plain & simple. We are pre-programmed to fail. We (along with a "little" help from society) have it in our heads that to be "normal" we have to be a size 6. We long to be the size we were when we were in High School, before we got married, before we had our kids. We set off on a goal..."I'm going to lose 50 pounds by next month." OK, I know that's an exaggeration, but bear with me here. Why don't we just accept the fact that all things change in life, and as time goes on, our bodies change too.

We set goals in our minds that are strictly cosmetic. Visually acceptable, socially average, and medically normal. It's what I did nearly a year ago...I set out on my goal to lose weight, to be slim and beautiful. Nowhere in my goal did I have the word "healthy". I didn't set out to be healthy, which (when you stop to think about it) is ALL that REALLY matters. It is a common misconception that if you're overweight, you're unhealthy. I am proof that you don't have to be an "average" size to be healthy. I am medically categorized as obese, yet I am physically stronger and have a higher cardio endurance NOW than most (dare I say ALL) of my "normal" sized friends. I work out 5-7 days a week, I eat healthy, and I am maintaining the weight that my body deems right for me at this time. Although I strive to overcome the plateau that seems to be lasting 3,000 miles, I'm no longer driven by the images in every health magazine. I no longer aim to be "normal" or "average" sized, I aim to be healthy...what ever that size or weight may be. It's important to remember that eating right & working out is SO MUCH more benificial to you than simply cosmetic. What's happening on the inside of you is FAR more important than the changes being made on the surface. Remember to commend yourself for passing up that fast-food offer; for substituting skim milk for 2%; even for taking 1/2 a cookie instead of 3. Every little bit helps...every smart decision you make works for you in this incredible battle we face to become healthy. Overcome your desire to sabotage your success...surround yourself with others who also long to make healthy choices, who support your efforts and compliment your results.

You are worth the effort.

You will succeed.

Until tomorrow!

Keep healthy, keep safe and keep going!

Have an awesome day!

©Fit~NOW~Girl©

Friday Funnies

It's FIRDAY! Can I get a whoot whoot?!?!

Because it IS Friday (sorry to keep mentioning that...it's just that I'm so excited!) I wanted to send you off into the weekend full of smiles, by addressing the lighter side of weight loss (no pun intended).

We are tired of being overweight. We are stressed. We want to lose weight so bad that we can taste it (also no pun intended). We have tried and tried and tried, but there seem to be set backs. We might lose a little only to gain it back the next week, lose it again and so on.
Things are not perfect, nor will they ever be. As long as you are making a concentrated effort do not beat yourself up. Lighten up your heart!

Here are some cartoons that I came across while browsing the net. They are relating to the trials and the triumphs of weight loss. After all, we can't ALWAYS be serious...can we?

Happy Friday. Keep healthy, keep safe and keep going!

Have an awesome day!

©Fit~NOW~Girl©

Fact vs. Fiction

Thursday already? Wow! Can I get a HELL YAH? Let me tell ya, for me, Friday can't come fast enough. What a week.

First off, let me apologize for my delayed posting today. Computers are FABULOUS when they're working, and my WORST ENEMY when they're not. Today, my computer has NOT been my friend.

This morning I heard about 5 advertisements on the radio for a new weight loss miracle pill. All of the DJ's here seem to be hooked on this stuff, and it seems that no matter what station I turned to, there was another commercial. I heard them say things such as, "Low carb diets don't work." and "Counting Calories are a waste of time." They really started to make me angry, because DJ's are people with power, who have dedicated listeners eating up (no pun intended) everything they say, listeners who will buy anything based solely on the suggestion of the people in the radio. The DJ's don't have any nutritional education or factual information to base their opinions, and their only reason to "sell" this new product is to fatten their wallets.

Thus, my topic of the day was born...Weight loss Myths...Fact vs. Fiction:

Madelyn Fernstrom from the University of Pittsburgh Medical Center, addressed 10 common MYTHS about weight loss, and to delivered the facts about healthy ways to reduce calories.

1. Myth #1: You don’t have to count calories Fact: Counting calories is important ~ You definitely need to count calories in order to lose weight. People tend to overestimate their physical activity and underestimate their calories. Don’t rely on eyeballing your caloric intake or trying to estimate it. Instead, every day write down what you eat, the corresponding calories, and your physical activity. To make it easier for you to quantify your physical activity, wear a pedometer. Do this every day. Don’t do it just once or twice a week. Consistency is important for dieting. Sure, this isn’t easy. But if you want to lose weight, this is important to do on a daily basis.
2. Myth #2: Always eat breakfast Fact: Eat some time during the morning ~ If you wake up at 7 a.m., you don’t have to immediately eat a big breakfast. You’re probably not even hungry right after you wake up. You don’t have to jump start your metabolism. You simply have to structure your eating throughout the day, so you’re not too hungry later on. It's best to eat within three hours of waking. If you get up at 7 a.m., eat something by 10 a.m. Have some yogurt or a piece of fruit. If you don’t eat in the morning, you will be too hungry when you finally have a meal, and then you’ll likely overeat. Remember, what counts is your total daily calories.
3. Myth #3: Eat three times a day — don't snack Fact: Eat when you want to maintain calorie intake ~ Once again, it’s all about calories. You can eat three times a day or six times a day, as long as you have the same caloric intake. However, you should have at least three meals a day. That structures your daily eating, so don’t become too hungry. And if you eat six times a day, you won’t be having six full meals.
4. Myth #4: Carbohydrates make you fat Fact: Carbs are necessary for a balanced diet. ~ Carbohydrates do not make you fat. Calories make you fat. Often it’s the sugar and fat contained in carbohydrates that make you fat. Also a lot of carbohydrates are processed, so you don’t get the advantage of feeling full from fiber found in unprocessed carbs. For example, whole grain pasta is more filling — and makes you feel satisfied longer — than white pasta, though both have the same amount of calories. What will change the number of calories is the amount of sauce and butter you put on your pasta. What you want to do is eat carbs in moderation.
5. Myth #5: Avoid fats Fact: Fats increase your sense of fullness ~ Fat is twice as fattening as carbohydrates and protein, but you don’t want to avoid them. Studies show that fat gives you a sense of fullness and adds flavor to many foods. Eliminating fat from your diet will increase your hunger. Fat keeps you fuller longer, because it prevents your stomach from emptying out too quickly.
6. Myth #6: Cut out desserts Fact: Don’t deprive yourself sweets ~ Deprivation is the downfall of all diets. You can have a small portion of dessert to satisfy your sweet tooth and still stick to your diet. You just don’t want to eat a large portion, or more! Food is pleasurable for many people. So, treat yourself but don’t overindulge. You can create a diet that lets you eat a sweet once a day or once a week. Dieters who deprive themselves tend to go overboard when they have candy, cake, or cookies. So make a good choice of what you include in your diet. Maybe you can have a small dessert after dinner or lunch.
7. Myth #7: Don’t worry about dieting — just exercise Fact: Exercising alone is not enough ~ You probably won’t be able to work out enough to make up for eating a huge meal. Exercise just does not burn enough calories. If you eat a slice of apple pie a la mode that is 500 calories, you’ll have to walk briskly for two hours to burn those calories. So, you won’t lose weight unless you also cut calories.
8. Myth #8: Don’t weigh yourself Fact: Get on that scale! ~ You really need to weigh yourself to keep your weight in check. Sure, you can notice if your belt is getting tighter — or looser — but chances are you don’t have an accurate assessment of your weight. Weigh yourself at least once a week. If you don’t have a scale at home, go to your doctor or health club and weigh yourself. Weighing yourself shouldn’t be seen as punishment. It’s just a way to keep an eye on your weight. And your scale doesn’t always have to tell you bad news. You may not have noticed that you lost two pounds the other week. You can weigh yourself once a day or once a week. But don’t weigh yourself more than once a day. (That means you’re obsessing about your weight.) Get on the scale the same time every day, so you have some consistency. You can record how much you weigh, but it’s not necessary; you probably won’t forget the number.
9. Myth #9 Never eat at night Fact: Calories don’t know time ~ What’s important is how many calories you consume; not when you eat them. Many successful dieters save 200 to 300 calories to eat at night. Sure, eating a big steak before you go to bed may give you some indigestion, but it won’t ruin your diet. Eating at night may be the best time for you. You’re at home, the kids are in bed, and you have time to enjoy your food. Oprah says she doesn’t eat after dinner, but that doesn’t mean that you can’t have a late snack and still stick to your diet.
10. Myth #10 No snacking between meals Fact: Calories are calories ~ Snacks aren’t the culprit; calories are. You can have a small container of yogurt for breakfast and a piece of fruit for a snack before lunch. Some dieters prefer to have more structure and limit themselves to three meals a the day and no in-between-meal snacks. Others are more comfortable having small, low-calorie snacks between their main meals. What counts is the total number of calories.

I am particularly guilty of believing myth # 5, 6, 8 & 9. I'm happy to read that eating a little fat can be good for me, and I no longer have to shut my eyes and hold my breath as I pack my kids cookies for lunch!

I hope you found some of this information useful!

Until Tomorrow!

Keep healthy, keep safe and keep going!

Have an awesome day!

©Fit~NOW~Girl©

Eating Well Sloppy Joes

A family favorite in our house are Sloppy Joes. My daughter has her own cookbook and loves to treat us to her variation of the Joe...unfortunately it isn't a very healthy concoction. This morning, she asked me is she could make dinner...you guessed it, she asked about the Joe. In an attempt to steer her cooking style in a more health-conscious direction, I found this recipe on Food.com, and thought we'd give it a try.

Eating Well Sloppy Joes

8 servings, generous 1/2 cup filling each

Ingredients

• 12 ounces 90%-lean ground beef
• 1 large onion, finely diced
• 2 cups finely chopped cremini mushrooms (about 4 ounces)
• 5 plum tomatoes, diced
• 2 tablespoons all-purpose flour
• 1/2 cup water
• 1/4 cup cider vinegar
• 1/4 cup chili sauce, such as Heinz
• 1/4 cup ketchup
• 8 whole-wheat hamburger buns, toasted if desired

Directions

Crumble beef into a large nonstick skillet; cook over medium heat until it starts to sizzle, about 1 minute. Add onion and mushrooms and cook, stirring occasionally, breaking up the meat with a wooden spoon, until the vegetables are soft and the moisture has evaporated, 8 to 10 minutes.

Add tomatoes and flour; stir to combine. Stir in water, vinegar, chili sauce and ketchup and bring to a simmer, stirring often. Reduce heat to a low simmer and cook, stirring occasionally, until the sauce is thickened and the onion is very tender, 8 to 10 minutes.

Serve warm on buns.

Nutrition Facts *Nutritional Analysis*Per serving *Calories 237 *Carbohydrates 33 g * Protein 14 g *Fat 6 g * Saturated Fat 2 g * Cholesterol 15 g * Monounsaturated Fat 2 g * Dietary Fiber 5 g * Sodium 438 mg * Potassium 530 mg *

Until Tommorrow!

Keep healthy, keep safe and keep going!

Have an awesome day!

©Fit~NOW~Girl©

Miracle Pill??

I know that I have told you all that the only "guaranteed" way to lose weight and keep it off is to change your diet & start exercising. Let me preface this new study finding by stating that, "I still believe that to be true." I have tried countless pills, fad diets and given slimfast multiple weeks to take off the weight...yet the only way I have ever been able to see consistant and lasting results is with healthy eating and routine exercise.

However....

I'm like everyone else in the whole wide world, and ~dream~ that maybe one day some Einstein scientist will make a break through and announce to the world that he has created a "Miracle Pill" with no side-effects and no chance for failure. A pill that, once taken, will begin to attack and dissolve unnecessary fat cells, revealing the skinny-minnies that we all know are hidden somewhere underneath our unwanted spare tires & love handles.

As I scoured the internet today to reveal the latest results on the MULTIPLE weight loss & health studies currently being conducted (and I was actually part of one a year ago), there was one in particular that caught my eye.

September 9, 2009, VIVUS (a biopharmaceutical company developing innovative, next-generation therapies to address unmet needs in obesity, diabetes and sexual health) and Duke University announced the success from two Phase 3 studies on a weight loss drug called "Qnexa Obesity."

According to VIVUS.com, results from their studies were as follows:

• Average weight loss of 14.7% (37 lbs) was achieved by patients treated
  with Qnexa for 56 weeks in the EQUIP study
• Significant improvements in cardiovascular, metabolic and inflammatory
  risk factors among patients treated with Qnexa
• FDA efficacy benchmarks for weight loss agents exceeded at all three
  doses of Qnexa tested in the clinical program
• Completion rates up to 69% were significantly higher than placebo at all
  three doses of Qnexa, indicating favorable tolerably
• Favorable benefit/risk safety profile for Qnexa.

The investigational drug was tested through 2 different research study companies (EQUIP and CONQUER), and involved more than 3,750 patients across 93 sites. Both companies' studies met all primary endpoints by demonstrating statistically significant weight loss with all three doses of Qnexa, as compared to placebo. Patients taking Qnexa also achieved significant improvements in cardiovascular and metabolic risk factors including blood pressure, lipid levels, and type 2 diabetes.

Leland Wilson, president and chief executive officer of VIVUS, said, "The outstanding results from the EQUIP and CONQUER studies, in addition to the results from EQUATE that were reported late last year, confirm the positive effect of Qnexa and underscore the important role this therapy may play in the lives of patients battling obesity and related co-morbidities, if approved by the FDA. The results of the phase 3 program, designed and executed after Special Protocol Assessments were completed by the FDA, exceed the FDA benchmarks for clinically significant weight loss. The results support the company's plan to file a New Drug Application with the FDA by the end of 2009 and submit the results from the studies for publication in peer-reviewed journals. We believe these results may provide a compelling opportunity for global pharmaceutical companies, and we intend to initiate partnering discussions now that we have the full data set in hand."

Could it be that, despite all of the other "FDA approved" and "clinically proven" aides already out there in pharmacies and GNC centers across America (& beyond), that scientists truly believe "This time they've got something?" Based on my experiences, my immediate reaction is that this MAY BE too good to be true. I have to admit that I have really grown to love seeing the results of my hard work. I love knowing that every step I take is one closer to seeing the "Me" that I know is in here somewhere. Although I am happy to discover that progress is being made on the "Miracle Pill" front, I (at least for now) will continue to follow my routine to enable my success in weight loss, and will no longer be so quick to forego what I know works just to jump on the "medical" bandwagon.

P.S. ~ I'll continue to check results on this study and post updates periodically...you know...for research and efficiency purposes. ;D

Until Tommorrow!

Keep healthy, keep safe and keep going!

Have an awesome day!

©Fit~NOW~Girl©

Eating to Live

I love to eat. With all of the things going on in my life, food is one of those things that never fails to invoke a "happy place"; a calm feeling of enjoyment with every savory morsel. It's one of the reasons I love to cook. It's one of the reasons I love to entertain. Unfortunately, it's also one of the reasons that I'm over weight.

With so many yummy foods out there, what's a girl to do?

Rule # 1 that I've had to learn throughout my "getting healthy" journey is:

We eat to live, we don't live to eat

A year ago...I lived to eat. Oh, it's true. I thought about food ALL DAY...when was my next meal, what dessert could I make that night, what did I have at hand to snack on. But, when I set my mind to attain my goal of becoming healthy (and thin-er), I quickly came to the realization that the first thing I had to change was the way I viewed food. I didn't want to sacrifice my love for food...my love of eating. I had to re-train my brain to see food as a necessity, not an activity. Eating only when hungry was a difficult change, but adding "healthy" in there made it more of a challenge for me. The "challenge" was strictly psychological, because somehow I had it in my mind that HEALTHY was synonymous with BLAND and BORING. Silly, silly girl!

What I actually learned by adding HEALTHY to my diet, was that not only was the food FAR from bland or boring, it was a whole new world...colorful and fresh, endless with possibilities for enjoyment. I felt so cheated because I had for years chosen to ignore this side of food. I grew a whole new love & appreciation for cooking, experimenting with new foods I had never even heard of, trying fish for the first time (and LOVING it). I learned that by eating healthy, I could actually eat more. I found that I could substitute ingredients for unprocessed healthy alternatives, and NO ONE noticed! I felt better in every way, physically energized with my new found fuel to function, and mentally at peace in knowing that I was making better choices.

Today, when I'm hungry and feel like I need a little "crunch" in between meals, I no longer grab a bag of chips or box of crackers, I grab baby carrots, a cucumber, or fresh crisp grapes, and sometimes toasted almonds if I'm craving a little salt. When I need something sweet and creamy, I enjoy an ice cold yogurt rather than ice cream. For dinner, I load up on broccoli rather than mashed potatoes or tater tots. I enjoy every bite, from the first to the last, knowing that these small changes, these LIFE choices, are far more beneficial and enjoyable than the way life used to be.

I *still* love to eat. The only difference today vs. a year ago in my love, is that now my LOVE of food has transitioned from a hobby to an appreciation of nutrition. I no longer live to eat...I eat to live. I see food as fuel for this amazing machine we call a body, and am loving the results of the choice I made to stop filling it up with garbage.

I hope I've inspired you to give it a try. I promise you won't be disappointed!

Until Tomorrow!

Keep healthy, keep safe and keep going!

Have an AWESOME and inspired weekend!

©Fit~NOW~Girl©

Not just a job...

I openly, freely and whole-heatedly admit that I am a visual kind of Gal.

Don't get me wrong, I am also very Spiritual, and when times are tough or I seem to have lost my way, I have faith that things will work out for the better in the end. However, when I can FEEL or SEE something that resonates purpose, reason or "light at the end of the tunnel", I am better (even excelling) at pushing through hard times.

For example, in my life I "know"that raising kids is one of the most rewarding and precious things any human being can accomplish. I know this, even when my 2 year old has found a crayon and colored on her brand new WHITE dresser...for the second time in one day. Or when after being told he could not get out the craft supplies right before bedtime my sweet 8 year old son decided to be disobedient and did it anyway...and left me a HUGE mess to clean up. I even "know" how rewarding parenting is when I am on my 10 year old daughter's hate list for the 3rd day in a row...or is it 4th? But, even though I "know" that, I am able to push through the more challenging times in this journey because I can FEEL and SEE every day, every minute, just how rewarding it is, and I am constantly reminded of my purpose, via handmade cards (just because), extra long hugs and extra bedtime kisses, and even tiny fingerprints I scrub off walls. All of those are visual, concrete PROOF that things will work out.

My daily struggle to gain control of my life, (with regard to weight loss & health) is no exception to my need of proof. I "know" that I am SO much more healthy than I have been in years, just on account that I actually work out every single day. I "know" that changes will happen eventually if I am strict to my diet. I "know" that I am happier because of the changes I have made over the past year or so. Still, it seems that my motivation, determination and drive have depleated, simply because I've lost VISUAL confirmation that my efforts have had any effect on anything in my life. You know the feeling:

1. Day 1 (Diet & Exercise) - Pumped and excited for future changes
2. Day 5 - Step on the scale or measure yourself and SEE the changes already happening
3. Day14 - More weightloss (or inches), feeling great
4. Day 30 - Physical changes are visually aparent to you
5. Day 60 - Other people start noticing changes made
6. Day 120 - Hit a plateau...motivational & physical
7. Day 150 - No longer seeing ANY changes; stop diet/exercise all together

It's this rediculous rollorcoaster that I put myself on. Up...Up...Up...Up...Dooooooown....

I got to thinking this morning...I have been SOO blind! Proof? PROOF?!?! So many things, as concrete as any old sidewalk I've ever stepped on, are proof that I am in COMPLETE control of my lifestyle.

For one...I have been dedicated to working out RELIGIOUSLY 3-5 days a week for the past year, and recently increased to 7 days! I have NEVER commited to any other workout routine longer than 2 months before in my LIFE!

Second...I can jog. I can jog!

Third...I am happy.

Fourth...I think about what I eat before I eat it. "I" am in control!

So, now you may be wondering, "Good for you, but what does this have to do with me?"

Well, oh faithful readers, I'm so glad you asked! ;D

I got to thinking more and more about my need for PROOF that my actions ARE working, that everything I'm putting myself through, despite the lack of melting inches/pounds, is WORTH it, and better for me in the long run. I thought, "Hmm. If I need that proof, that constant little reminder, I bet others do too!"

I want to inspire you...to motivate you...to let you know that you CAN be healthy. You CAN stick to an exercise routine. At times, it will be hard. Outside influences or circumatances may tempt you to quit. You may say to yourself, "what's the point?", but I urge you to press forward. Proof that your efforts are worthwile and effective will surround you. You will FEEL better. You will FEEL happy, energized, and proud. You will SEE changes in your body and in your stamina/endurance. As soon as you take that first step toward a healthy lifestyle, everything else will fall into place, and you won't believe how quickly the changes will start to occur.

I want you to read a quote I saw somewhere online. I don't know the author, but I couldn't have said it better:

Losing Weight. It's not just a job, it's

an adventure. I'm joining today.

As we head off for the weekend, I leave you with one of my favorite quotes from Dr. Seuss's "Oh, The Places You'll Go!"

You have brains in your head.

You have feet in your shoes.

You can steer yourself

Any direction you choose.

You're on your own.

And you know what you know.

And YOU are the one

who'll decide where to go.

Keep healthy, keep safe and keep going!

Have an AWESOME and inspired weekend!

©Fit~NOW~Girl©