You may not know...

We live in a society based on first impressions. How we look, act and feel when we meet someone for the first time is often how they base their opinion of us for the rest of the time that we know them. Weight is the most often way that people describe each other...you know, the thin one or she's kind of heavy set.

Right or wrong, how we look has a direct impact on EVERYTHING we do, whether at home or in the workplace. Weight bias in the workplace is not new, nor does it seem to be improving among fellow co-workers. In fact, complaints made to various news entities and worker advocates regarding unfair treatment, promotion passes and unfair wage compensation, all claimed to be based on obesity, have begun to become more prevalent. Many employers however, do seem to be paying more attention to the matter, and many acknowledge that it has become a problem.

I just recently discovered that my health care (provided by my employer) offers many discounts for various weight loss and health programs. Other companies now offer full gyms for unlimited employee usage; in fact, I personally know of one company that URGES their employees to take an hour break in their day to burn off pent up steam in their company gym! After hour exercise classes instructed by professionals, on staff dietitians, health-conscious cafeterias and other health-care perks are just a few examples of the effort that most companies are offering these days, though (as in my case) most do not effectively communicate that such help is available!

I urge you (should you be interested) to call your human resource department or current health care provider to get the skinny on available discounts or programs that may be available. Who knows, maybe you CAN afford that gym membership after all!


Until Tomorrow!


Keep healthy, keep safe and keep going!


Have an awesome day!


♥Fit~NOW~Girl♥

I get knocked down...but I get up again.

There's an "old" song that I remember my little brother used to belt out at the top of his lungs. It was the song he played over & over & over again to get pumped up for a big game in high school, the song he used to cheer himself up when things didn't go his way, and the song that drove me NUTS because I heard it so often.

That same song, called Tubthumping (or "I get knocked Down", as I call it) by One-hit-wonder Chumbawumba, somehow manages to ring clear as day in my head at times when I myself need a pick-me-up or reminder that things will be OK. When I stop & think about it, the fact that THIS song is what pops in my head is very odd on 2 counts:

1. The song (aside from the chorus) is really pointless and (let's face it) strange
2. I REALLY hated it when I was younger.

The chorus of the song says:

I get knocked down, but I get up again.

You're never gonna keep me down!

There is really nothing SO special about the words, except they stand as a reminder to me that it doesn't matter HOW many times you get knocked down, as long as you get back up.

I have a confession to make....

I cheated on my diet this weekend. (Begin the tisk-tisk's and gasps)

I have held steadfast on my diet for 3 weeks without a single moment of cheating...but this weekend, there were too many birthdays to avoid, too much time out of the house to make a healthy sensible meal on the go, and (quite frankly) I WANTED to cheat. There, I said it. I admit it! I WANTED to taste something other than my "allowed" food items...to smell the intoxicating aroma at a restaurant and quench my thirst for calories! And I did...and I LOVED IT...while I was eating.

I have heard people refer to being in "food comas", yet until this weekend...I had never experienced one. Oh mercy heavens...I was useless yesterday! I felt so gross, and bloated, and gluttonous! Now, don't read too much into my words, as (despite what it may sound like) I didn't binge or stuff myself silly, in fact, I ate what most people have for a "normal" dinner meal. I ate salad, 2 bread sticks, a chicken breast & a small side of mashed potatoes...followed by sharing a decadent chocolate lava cake (is your mouth watering yet?).....mmmmmm. However, after limiting myself only to the FUEL that my body NEEDS rather than the tastes that my body WANTS, I was stuffed!

Yes...I was knocked down hard on me 'arse yesterday, but today I'll get back up.

I am glad that I allowed myself one day to enjoy friends & family, to NOT focus on calories, to have a fun-filled & tasty day complete with some new memories. Yesterday was great. Yesterday is gone, and now is today. Today, I am 100% re-focused and determined to get back up, shake myself off from any lingering urges to cheat, climb back onto my diet wagon and continue the journey to achieving my goal weight.

And that, as far as I'm concerned, is what really matters. Giddy-up!

Until Tomorrow!

Keep healthy, keep safe and keep going!

Have an awesome day!

♥Fit~NOW~Girl♥

Old Dog...New Tricks

It seems that the older we get, the more routine our lives become. There is so much to pack into our short waking hours that a set schedule is the only way we can ensure that nothing is missed and we have best utilized our time. The more routine things become, the more difficult it is to alter or add things, and as a result, we fear change and avoid it at all cost.

When I first made the decision to change my lifestyle by joining a boot camp group last year, I knew that there would be many difficult days ahead. I knew that my decision would force my husband to take on some responsibilities he had never had before, and I felt bad for being selfish. I knew that although he would support me in my weight loss journey, he would also resent me at times for leaving him to bear burdens on his own, and that was scary to me. I was afraid that, by committing to 90 minutes of "me time" to work out away from my kids 3 times a week, my kids would feel neglected. I knew that we didn't have a lot of spare funds, and the monetary commitment would bear a burden. I had so many voices telling me that the change I was making would not last, wouldn't be worth the stresses sure to follow, and that the change (although positive for me personally) would have a directly negative impact on my family's functionality. Despite the constant nagging of negative voices, I took the first baby step and embarked on my journey to becoming a healthier ME, and have never looked back.

There have been days when frustration or anger arise and conflicts over my dedication to working out develop between my kids or husband, but I carefully assess each situation and act appropriately. If my son is struggling in school & needs an additional hour's help with his homework, I accept that his needs come before my own that night. If my toddler is feeling clingy and feverish, I have faith that my husband can comfort her until my workout is done. I have learned that although my family would much rather prefer to have me at their beckon call 24/7, they will find a way to survive (on most occasions) until I get home from my work out. As an added bonus, my husband has come to appreciate my "maternal awesomeness" a little more now that he is responsible for baths & bedtime 3 mights a week, something he has NEVER done in his life.

My point to this little story is that you're never too old to change.

Sure, change can be scary, and routines are comfortable, but if you're not happy where you are now, unless you change, you never will be. No one will come into your life and arrange it so that you can have time to yourself...you have to be the catalyst. You have to make the decision to improve yourself and find a way to make it work. I promise you that it can be done. Changes just aren't about loosing weight, they're about feeling GOOD about who and how you are. Simple changes such as omitting your morning frappachinno or bagel, walking 20 minutes during lunch, or bringing your lunch rather than buying can have amazing positive results. I have found that my 3 year old is just as content talking to her friend in a stroller on a 3.5 mile walk as she is playing with her at the house. In fact, nightly walks have now become part of our routine, and my daughter whines on nights I have boot camp because she would like to "walk."

Small change, big impact, and everyone is happy.

"It's never too late to be who you might have been."

~ George Elliot ~

Have a super weekend!

Keep healthy, keep safe and keep going!

Have an awesome day!

♥Fit~NOW~Girl♥

Bet 'cha can't guess....

Bear with me here...as I guarantee the question I'm about to ask you is health related.

Can you guess who the largest toy distributor in the world is? Did you guess Toys R Us? Walmart? Target? FAO Schwartz? If you did...you would be wrong.

The # 1 Toy distributor IN THE WORLD is....(drum roll please)....McDonald's. Yes, as in fast food, red-haired clown with big feet McDonald's. Bet you didn't see that one coming.

How is it that a FOOD chain can beat every other toy company in the world? Because they give toys away with their kids meals, and more people buy their kids fast food every day than toys.

Are you shocked? You shouldn't be.

For the 2008 tax year, McDonald's reported a net income of 28.5 BILLION dollars. That's a lot of cheeseburgers! McDonald's estimates that 20% of their profits are generated from Happy Meals, and I know first hand that parents don't only buy them for those 12 & under. In 2004, McDonald's partnered with Disney Company to spin their happy meal marketing to include promotion of upcoming Disney flicks...and you know what? It worked.

Kids want to play with characters they have seen in motion; to mimic scenes, create their own storylines, and occasionaly be the bad guy. Parents want to please their kids, and hey, it's only a couple of bucks, and so they entice their little cherubs with Happy Meals until they have "collected all 8". However, I can't say that I know many parents, myself included, who take a trip to McDonalds and only buy their child a meal. McDonald's tactic to bring kids in through bribery works double time...on our waists & wallets.

McDonalds has other ingenious ways to fatten their pockets and your waistline...the Monolopy game. Everyone wants to win a million bucks, and you can't win if you don't play. For an added $1.00, you can upgrade your drink or fries and get additional Monopoly game pieces! What a steal!

They (and many other fast food chains) ask sly questions to increase your total and caloric intake, such as:

"Would you like that Large or King (fries or drink)" when it comes standard as a medium. You automatically will reply with one of the two choices they list.
or
"Would you like cheese or bacon on that?"

The next time you find yourself tempted to please those doe-eyes little gems we call our children with the latest happy meal collectable, offer them an alternative for one that doesn't come with fries. Your wallet and waist will thank you.

Until Tomorrow!

Keep healthy, keep safe and keep going!

Have an awesome day!

♥Fit~NOW~Girl♥

Healthy Apple Stuffed Acorn Squash

As promised, here is a healthy dinner SIDE DISH, chalked full with apples and a perfect match to any chicken or pork entree. I can't wait to smell this cooking in my oven tonight, wafting the warmth & comfort vibe that any fall meal should evoke. It is courtesy of Fruits & Veggies - More Matters.

Healthy Apple Stuffed Acorn Squash

Yields 8 servings

Ingredients

• 1/4 cup raisins
• 2 acorn squash (about 4" in diameter)
• 8 seconds butter-flavor cooking oil spray
• 2 tablespoons sucralose no-calorie sweetener (ex. Splenda)
• 1/4 teaspoon cinnamon
• 2 medium Fuji apples (or another of your choice)
• 2 tablespoons light butter

Directions

1. Cover raisins with warm water and soak for 20 minutes; then drain.
2. While soaking, preheat oven to 375°F.
3. Cut acorn squash into quarters and remove the seeds.
4. Spray the inside of each squash quarter with one second of cooking oil spray.
5. Mix sweetener and cinnamon together. Sprinkle squash quarters with 1/2 of cinnamon mixture.
6. Bake for 10 minutes.
7. While baking, cut apples into quarters and remove the core. Chop apples into 1/2" pieces.
8. Melt butter in a saucepan over medium heat.
9. Add apples, raisins and remaining cinnamon mixture. Mix well and remove from heat.
10. Take squash from the oven and top with equal amounts of apple mixture, making sure to scrape saucepan well.
11. Squash needs all the melted butter to stay moist as it bakes.
12. Return squash to the oven and cook for 30-35 minutes or until apples and squash are tender. Serve warm.

Nutritional Information (per serving) Calories: 101 Total Fat: 3.2g Saturated Fat: 1g % of Calories from Fat: 25% Protein: 1g Carbohydrates: 21g Cholesterol: 4 mg Dietary Fiber: 3g Sodium: 28mg


Until Tomorrow!

Keep healthy, keep safe and keep going!

Have an awesome day!

♥Fit~NOW~Girl♥

So glad you told me!

As part of my commitment to "spreading the news" to my faithful readers, I dedicate every Tuesday post to recent finding in various health/weight loss studies. You would seriously be amazed at some of the studies I find...some are very interesting, while others are just plain stating the obvious.

For example, today I saw a study that stated:

"Marriage can make women gain weight"

HOLD THE PRESSES...say what??!! Are you telling me that all of these unsightly pounds are a direct effect of my getting married some 12 years ago? That by saying "I do" I have cemented my fate to be forever obese? Darn these studies and their 12-years to late results!

The "study" (and I use that word VERY loosely here), conducted at University of Queensland in Australia, went on to attribute the weight gain to lessening of physical activity, women putting their family needs ahead of their own, and the pregnancy & birthing of children. I'm so thankful to the people in charge of this study for their time, dedication & devotion to explain how I got in the predicament I now find myself in. Bless you.

Another "ya think?" study I found stated:

"Unpopular middle & high school girls gain more weight"

Please don't misconstrue my "duh" attitude as mockery or oversight of the severity that this statement holds. I am simply aghast to the reason for needing for such a study. As a parent of a 10 year old daughter, I am consumed with fear each and every day for the effect that the judgement and cruelness that consumes this big bad world will have on her future being, personality wise and physique. Perhaps I am mis-remembering my childhood school days, but I certainly do NOT remember having to deal with such vindictive, spiteful, and caddy drama when I was in 5th grade, let alone on a daily basis. Any parent of an adolescent or teenager girl would surely be able to tell you that with unpopularity comes a plethora of unfavorable consequences such as: low self-esteem, exclusion, depression, repressed personalities, and eating disorders. Perhaps the money and time spent on making such a statement (or "finding") would have better been served in joining and/or promoting campaigns such as the Dove Campaign for REAL beauty. Don't state the obvious, be assertive to alter it.

And, I must admit that I have saved the BEST for last. The New England Journal of Medicine printed the following findings of a study conducted at Harvard School for Public Health:

"Study Finds: Eat Less, Lose Weight"

Well, now you know. If you eat more than you can burn in a day, you gain weight. If you eat less than what you can burn in a day...you lose weight.

Aren't you glad that tax payers pay for these studies? I know I am!

Until Tomorrow!

Keep healthy, keep safe and keep going!

Have an awesome day!

♥Fit~NOW~Girl♥

An Apple a day

I went to the mall this weekend as part of tradition, in search of my favorite autumn & holiday scented candles. It is something I look forward to each & every year, and my eyes get wide, my heart beats fast, and I dare say I feel like a child in anticipation of Christmas morning. As I entered the mecca that has seemed to perfect the art of bottling up memory invoking scents, I found reassurance that I was not alone in my feeling of content, as may others were lost in memories past. There were fall wreath scents, pumpkin pie, autumn breeze, and the ever so popular, Macintosh apple, just to name a very few.

I was in heaven as I indulged my nose to numerous scents of fall Heaven and the occasional coffee bean clear. My mouth watered as I envisioned pumpkin pies baking in the oven & taking long crisp walks amongst the crunching colorful leaves fallen beneath my feet. And the plethora of possibilities for fresh apple delights...oh, my mind went from picking my own apples in orchards with my mom, to my grandma's kitchen at the farm, to my own kitchen full or floured counters, bowls of peeled apples, and helpful kids. I was quite literally at peace.

Fall brings about so many good memories for me, it's no wonder I love it so much. Although there are no apple orchards, pumpkin patches, or wooded areas here to create lasing memories such as mine for my children, there are many other ways to incorporate Fall fruits into new, and just at meaningful, memories. Apples come chalked with so many possibilities, both with their variety of colors, flavors, and uses. I will be sure to post an apple oriented recipe for Wednesday, but for today, I thought it would be fitting to discuss the old adage, "An apple a day keeps the Dr. away."

I wanted to know...is that REALLY TRUE? Not only did I find that, Yes, it is true, but I was able to pinpoint 8 main reasons why that saying holds true, and also an explanation why they have been linked to aide in weight loss.

1. Apple contains Vitamin C. Vitamin C helps greatly your immune system.
2. Apples are rich in flavonoid, and flavonoid prevents heart diseases.
3. Apples are low in calories. A regular size apple has between 70-100 calories
4. Apples target multiple cancers such as colon cancer, prostate cancer and breast cancer in women.
5. Apples contain phenols, which have a double effect on cholesterol. It reduces bad cholesterol and increases good cholesterol.
6. The juice of the apples has properties that can kill up to 80% of bacteria in your mouth, thereby preventing tooth decay.
7. Apples have substances called phytonutrients, which prevents neuro-degenerative diseases like Alzheimer’s and Parkinson's Disease.
8. Apples promote healthier lungs.

So, how do all of their nutrition and health benefits aide with weight loss?

According to weight loss for all.com, apples are low in calories and fat, low in sodium and contain vitamins, minerals as well as fiber. These can all help to lose weight in different ways. The low calories means we can eat lots of apples without consuming too much energy. The fiber helps by filling the stomach quicker, again limiting the amount of food eaten. Lower sodium intakes helps flush excess water weight from the body, and the vitamins benefit us by increasing health and vitality to keep us active throughout the day. Increased vitality enables us to burn extra calories thus speeding up weight loss.

Another positive benefit of eating apples is the high water content of the fruit. The consumption of apples and other fruits with a high water content helps us take in more water. Many people today simply don't drink enough clean water and research has shown that food cravings or an increased appetite may be driven to gain extra water in food. Water consumption can also give us more energy and help increase metabolism. Many people are discovering the benefits of eating high water foods such as apples and other fruits to help lose weight.

If you're reading this all the while thinking, "Too bad I don't like apples," then you're probably under the false impression that there are only either RED or GREEN apples. Did you know that there are over 16 varieties of apples, just on this continent alone? More varieties are available this time of year than any other, so I'm challenging you to a quest in search of an apple never before crunched by your teeth. Your body will thank you, and so will I.

Until Tomorrow!

Keep healthy, keep safe and keep going!

Have an awesome day!

♥Fit~NOW~Girl♥