Get Moving Already!

For my first "Fitness Friday" entry, I have decided to share an article courtesy of Weight Watchers with you that will enlighten you about exercise for sure.

Activity: fact and fiction

Fact or Fiction: Physical activity increases appetite

Fiction. Low intensity or moderate-intensity activity will not increase your nutrient needs, so it shouldn't increase your appetite. Many [people] report feeling hungry after they work out, though, and that may be because exercise is such an emotional challenge; after emotional challenges, we're conditioned to look for rewards.

Your body doesn't need that post-workout snack, so no more excuses! :)

Fact or Fiction: Working out in the morning is the best.

Fiction. Any exercise, at any time, counts. The time of day doesn't matter. So go for that midnight stroll if you would like or break the mold and walk on the treadmill at 1 in the afternoon.

Fact or Fiction: Exercise will help get rid of cellulite.

Fact! Cellulite, dimpling of the skin in problem areas like the thighs and buttocks, cannot be creamed away. But activity can help, by reducing body fat and toning muscle. Sorry, ladies, save yourself some money and don't give in to the promises.

Fact or Fiction: If I'm not losing weight, it's because I'm gaining muscle.

Fact. . .maybe. A pound of muscle weighs as much as a pound of fat. However, a pound of muscle has a smaller volume (in other words, takes up less space) than a pound of fat. If you weight loss stalls but your body is getting toned and smaller, then increased muscle from physical activity is at work.

Fact or Fiction: I shouldn't exercise just after eating.

Fact. . . kind of. It's wise to avoid moderate or high-intensity activity just after eating, but a leisurely stroll is fine, and, in fact, a great idea.

Just some thoughts to get you thinking about your activity levels. Get up and get moving.

Miss You!

This post is just to say that I have missed keeping up with you and your healthy goals and pursuits! Where have we all been? Lives are busy and there seems to be no time to exercise, plan or prepare for a better you. I have a goal and a mission to prove otherwise! Be on the look-out for upcoming tips and ideas on how to slim the hips, buns, and bellies and how to fit it into our daily, busy lives. If I can do it, we all can! Here's to the new feature on this blog: Fitness Fridays!

See you on Friday.

Loser turning into a Winner!

I know I have slacked off in writing this blog everyday, but it kinda stressed me out. When I get stressed out my world seems to go into hiatus mode! I eat badly and I tend to forget to exercise. Terrible excuse, I know, but I am back on track making my loser status transform into a winner's status. I was fortunate this summer to take a 2 week vacation visiting my family and friends. With much fun came a disruption in my schedule. Now that I am back home and getting ready for the 2009-2010 school year to begin I have more motivation to get back on a schedule. I decided that I needed a new workout plan. So I am waking up every morning and doing 30 minutes on my eliptical, doing 200 hundred sit-ups and 70 push-ups (both on the body ball) and then doing various toning exercises to complete my workout. I feel so fabulous after each morning that I know that my day was started right. I will continue this during the school year. Each week I plan to add 10 more minutes to my eliptical workout (until I hit an hour), 20 more sit-ups and 10 more push-ups. My nutrition is getting better, but I needed some how to track it. I am a huge fan of Jillian Michaels (Biggest Loser Trainer with no time for excuses), so I signed up with her online program. It was just what I was looking for. She gives me everything that I need. Now I just need to find the time to visit it every day. Here's to the new school year and hopefully a new me! The Quest to become physically fit is still in motion! Monica

Totally off track! Still Trekking though

Since I have been on vacation for the past couple of days, I haven't been totally on track for my fitness and weightloss goals. I am going to hit it hard on Monday, July 27. Las Vegas has been fun, but very draining on the mental state. Chasing after two kids has been exhausting. Fun and worth it though. Have a great rest of the week! Monica

For Your Reference pt. 2

Just wanted to let you know of a website I found that has great potential! Perhaps it will help in the nutrition department of your weight loss success.


Check out www.eatbetteramerica.com


Cheers!

Monica's Quest- Day ?

I kinda lost track of the days as we disconnected our internet to move across town. Now that I have regained my internet access, I will continue to write about my daily struggles to lose weight. I am still participating in my early morning fitness class and trying to eat right, but these things are just the tip of what I need to change in my life in order to see some real physical changes. Those include, but not limited too, are: how to relieve stress when I get it. I have had some hard stress lately and I know that this affects my body chemistry. I have found out that I am terrible at getting my body back to homeostasis (overall, internal balance of my body). I get really lazy and I eat emotionally. This doesn't help me at all in my quest to lose weight. The next thing is to add more physical activities to my day. What I mean is this: I work out hard for about an hour every morning, but the rest of the day is spent undoing what I just accomplished. I put my eliptical machine in my room, so this will help too! The last thing that I need to incorporate into this quest is a strength training program. I am thinking maybe 2-3 days a week to focus only on lifting weights. If I had more time and a husband that didn't leave every morning at 4:45, I would like to start running as well, but I am not brave enough to do it in the middle of the day where everyone can see my jiggles (ha ha)! Just know that I am still just as focused as losing the weight as I did when I started writing on this blog! Monica

Monica's Quest Day 15

One of my favorite quotes that I have referred to lately is one by Eleanor Roosevelt: "No one can make you feel inferior without your permission." I find that I am always worrying about how others percieve me. I get so wrapped up in that it totally dictates my life. I am working hard on controling my inner thoughts. You know what they say, if you think it then you will probably act on it. So, if I keep my thoughts positive and remember that I am a daughter of our Heavenly Father, he will bless me with successes for all my hardwork. I recently added an intense power circuits to my fitness club. I might have mentioned this, but it is such a great change of pace for my workout routine. Two favorite stations that I have are the ham/glute raise on the body ball and the mountain climbers. Sweaty fun for me! Love ya, Monica

Monica's Quest- Day 14

Well it has been two weeks since I started my quest to lose weight. Nothing spectacular has happened, I haven't dropped 20 pounds, and I am still struggling with what I shove in my mouth. I guess I have to look at the big picture and revisit my goals that I set for myself at the beginning of this quest. My 1st, and most important goal was to achieve lifetime fitness. The journey hasn't been easy and I don't think that it will be any easier for the next year. I guess I truly understand what enduring to the end means! I just have to accept that it will take longer (for me) and that I am becoming a better person through this experience. I didn't gain all this weight overnight, so I probably won't lose it that fast either! Thanks for all the support. Just reading my journals give me the boost of energy to keep on trekking! Monica

Monica's Quest- Day 11 &12

Friday was such a test of wills for me. I tried to make my fitness club activity (cardio step) more hardcore, but I was feeling a little under the weather. I got through it, but I felt bad for the 4 ladies that were there because I was all over the place. All I could think about was getting home and crawling into bed. That is what I did until Saturday night. I didn't get much done on saturday because I was feeling extremely lazy. I guess I was already feeling burned out with the things that I have been doing. I have some new kickboxing steps that I am going to try out for Mondays class. Happy Father's Day! My nutrition in truly suffering. I need to find a program that works with my lifestyle. I am going to research some options today. Monica

Monica's Quest- Day 11

This morning I did power circuits for Fitness Club. I really gave the ladies something to kick start their morning. We did bicep curls, plyometrics, sprints, bench press, abs with the medicine ball, triceps, squats with the body ball on the wall, push ups, continuous lunges on the step, inner and outer thighs with a resistant band, mountain climbers, ski jumps, glute/ham raise on the body ball, flys/upright rowing, and fire hydrants. Each station was for 1 minute and 30 seconds. It was a great change of pace from step and kickboxing. A couple of nights ago, I went into the high school weight room and put 135lbs on the bench press. Yea, Monica still gots it! Now for the challenge of losing all the insualtion around all the muscles that no one can see. Still busting my butt everyday! Monica! :D (exhaustion is setting in)

Monica's Quest- Day 10

Thank you Denise for that inspirational poem that she posted yesterday! Today was really interesting for me. I don't have fit club on Wednesdays because I reserve the day to go up to Tahoe for some R & R! The weather is still really cold and the water colder, so I haven't made it up there yet, so I decided to take the kiddos in the stroller and go on a mid-morning walk. I took them off-road in the double stroller and got the best workout. My hamstrings and glutes were burning when I got home. I was out walking for about an hour. It amazes me that something so simple as taking your children out for a walk can be spiced up for a good workout! Monica

Here's to a New End

I found this quote today and thought that it was just perfect for a little inspiration to help us meet our fitness and weight loss goals. I hope you agree.

"Though no one can go back and make a brand new start, my friend, anyone can start from now and make a brand new end." -Anonymous

Whatever has happened up to this point is done, so let's not fret about where we are. Start now and make a new end for ourselves by getting involved, making changes and focuses on what kind of end you would like.

Here's to a New End for all of us! Best wishes!

Monica's Quest- Day 9

This morning was so much fun! I went to my fitness club that I have at the high school and taught a sweat-pouring kickboxing class. Sweat was pouring down my face. I love aerobics! I know that I have mentioned it before, but I REALLY LOVE any type of aerobics. Great music and cool friends that want to come and workout with me. No matter how depressed that I might get about my weight, I know that getting active and really exercising always makes me feel better and I forget about why I was sad in the first place. I also realized that I might not see real results for a couple of weeks to maybe months. This is truly been a humbling experience for me. I often wish I was back in high school when I dropped so much weight in the summer between my freshman and sophomore year. I know that I am in totally different place in my life, but I know that I can have the same determination as I did that summer! Running with my dad and lifting weights at the high school and watching what I eat paid off then, but being consistent with exercise and eating right will help me to reach my goal of acheiving lifelong fitness. It will be hard at times, but I do believe that I am determined enough to make it work for ME! Later, Monica

Monica's Quest- Day 8

Sunday, what a great day of rest (day 7), but today (Monday 6-15) has started off a little rough! I went to my fitness club and had a great step routine and toning routine for all those involved. Then I came home to face the dreaded scale. I am very narotic when it comes to weighing myself. I don't understand why I put myself through this torture, but I do. I didn't lose as much weight as I wanted too, but I guess it is better than gaining it. The most important point is that I lost weight. One way that I have taking the stress off of the weekly weigh-in is by measuring different parts of my body each week. I am losing inches, too (Yea!) I have re-examined my goals for this week and realized that I really need to focus on my nutrition. I have many ideas, but I am weak, weak, weak when it comes to food. I don't eat terrible, but I could do so much better. This is my focus this week! Wish me luck. :D

Monica's Quest- Day 6

Today I woke up with lots of sore muscles! My kickboxing class kicked my butt. I love it! :D. Today I got up to run and it was pouring rain outside. I will have to improvise and find something to do. I did get a couple of Wii Fit games- Jillian Michaels and a competitve sports game that I can probably try. I have added one more fitness component to this quest- swimming. On my day off from Fit Club, I will go with a couple of ladies from the church to an early morning free swim at the pool in Carson City. For now, I will only be doing 1 day a week of swimming, but want to get it up to 3 days. I don't know if it will be possible because of the Fit Club. I also have 3 nights of open gym for volleyball. I am one very busy lady! I wouldn't change it for the world. Monica

Monica's Quest- Day 5

This morning I had the best fit club class. I had about 7 people in attendance and we did kickboxing. At first I was a little timid about what to teach them, but as soon as the music started, I was in the zone and I made the class move. Man, did I make them sweat. It felt so good. When I got home I was exhausted. I LOVE THAT FEELING!! After doing step aerobics for 3 days, it was a good change of pace for the class. If you were wondering, I teach the class myself. I don't do any videos. I have been teaching aerobics for 4 years now (mostly to my upperclass students at the high school I teach at). Hopefully soon, when I lose some major weight, I will go and get my aerobics certification. Then I can teach in the health clubs and pass on my love of aerobics to others. I have to thank Cherilyn, my sister, for taking me to my very first aerobics class at BYU with Barbara!!! It created a monster! Love Ya, Monica

Monica's Quest- Day 4

I love being active!!! I often sit and wonder how it is I can accomplish so many great things. If it wasn't for my extra pounds, I would be doing really good. Losing weight for me has always been a struggle and I just have to realize that I have to train harder and longer than most people on the planet to see or get the results that I want. It sucks, but I just have to put into perspective what I would be and look like if I wasn't as active as I am. It is a very scary thought and I never want to find out. One day at a time is all it takes! The work that I do each day is important in helping me achieve sef-actualization! (Abraham Maslow)! Monica :D

Monica's Quest- Day 3

Mind over matter, mind over matter, mind over matter. The mind is such a powerful machine in our bodies. Today was really hard for me. I was thinking negatively and that didn't help with my self-esteem. I know you are all thinking that this is only the 3rd day, but every day there is some sort of struggle for me. It all starts with my inner thoughts. I will be working really hard on keeping those inner thoughts positive so I don't act in a negative way. I have my fit club tomorrow and friday, (I was off today) so that will help a lot. A thought to leave you..." a journey of 1000 miles starts with a single step". So true, so I will keep on stepping! Monica

Monica's Quest- Day 2

Last night I went to an open gym for volleyball at the high school. I was so self-conscience about what I was wearing ( a t-shirt with no layers) This is a big deal for me. I find comfort in layers. I am really trying to except what I have become. It was only a big deal for about 5 minutes and then realized that the players would think more of me if I was active and participating. It worked like a charm. It is really hard for me to sit out of anything, so I had a very fun night. I did however, realize how important it is for me to lose weight. I would be able to do so much more with the girls. I would be able to actually play and not worry about my shirt flying up exposing my "giggles". I had my second fit club this morning and it rocked. I think that participating in any type of aerobics, whether it is step, toning, pilates, or kickboxing, it takes me to my happy place and it makes me want to accomplish all that I can. A big thank you to those endorphins that visit me after each and every workout. It will happen for me, but I must be patient. All in all a very good and sweaty day!! :D Monica

Monica's Quest to Lose the Weight!!

I have to admit that writing on a blog was never really something that I wanted to do, but I find real reasons to believe that it will help me in my efforts to lose weight. It has been a struggle since my teen years to find a healthy balance between nutrition, exercise, and my overall mental well-being. You would think that being a physical education/ health/ and aerobics teacher that I would have all the right tools to assist me in this lifelong quest. Wrong! I do know a lot about overall wellness and fitness, but making it work for me has been the ultimate challange. I have challenged myself to lose weight before the start of the next school year so I can be more of an example for my students. I think they will listen and take what I say more seriously. With this being my motivation, I know I will be successful because I will look better and feel better about myself. I will try and write a daily journal to let everyone be a part of my quest in becoming physically fit. There is some components of this quest that I would like to share with you. If I lay it all out, then I will be more accountable in this quest. The most important component, (and the hardest for me) is my nutrition. I have found a very successful program called the "Six Week Makeover", that I have lost 30 pounds in the past years. I haven't gained those 30 lbs back, but I have so much more to lose. IT is awesome because I eat a lot of compex carbohydrates, lots of lean proteins, loads of veggies and just enough of the "right" fruits to get that sweet fix. With the program I am eating 6 times a day and watching my serving sizes. Next I have a kick butt exercise program that should help me with burning calories and fat. I am doing a fitness club at the high school that I work at. I have invited lots of my students and church ladies to come so I can help them to become physically fit. I will do a 1 hour session on monday, tuesday, thursday, and friday. We will be doing step aerobics, kickboxing, circuit training, hi/lo, pilates, and lots of toning. This is my favorite part. On wednesdays, I will be going swimming. I am also coaching volleyball next year, so we have open gym three times a week. I will be running, jump training, and playing a lot of volleyball thorughout the summer! I am then going to fit cross country running in as well. ( I am thinking wed, friday, and saturdays) I think I have the fitness component under control. Well this first entry is getting really long, but I know that good things will happen for me this summer. I will give you an update on my daily endeavors. Wish me luck! GO MONICA!!

Snacks on the Go*

Always on the go? Here is a simple list of healthy, quick food to grab when on the run. Just remember to be good about eating the correct portion size.

1. Avocado and whole wheat crackers
2. Almonds and grapes
3. Bran cereal and reduced-fat milk
4. Beef jerky and a piece of fresh fruit
5. Black bean dip and veggies
6. Cottage cheese (non-fat or low-fat) and fruit
7. Carrots and humus
8. Celery sticks with dill and non-fat or low-fat cream cheese
9. Chicken salad and pineapple
10. Fruit and low-fat yogurt
11. Fat-free refried beans and Flat Out bread or tortilla
12. Hard boiled egg with Dijon mustartd and celery
13. Kettle-corn (94% fat-free) and a bottle of flavored calorie-free water
14. Ricotta cheese (non or low-fat) and fresh fruit
15. Salad bar from the grocery store
16. Spinach salad with non or low-fat dressing on the side
17. Steamed vegetables and spray butter
18. Take-out egg drop soup and steamed vegetables

Hope fully this will give you some ideas to improve your snacking.

*information provided by Weight Watchers Regional Manager, Robin Bingham

Yep, Another Post by Me

I'm afraid that I may be the only one contributing to this blog, but that just gives more attention to me! So I will carry on. . .

Do you know what? I like being active! Who knew?! Being active and involved is getting very fun. Before I looked for every moment to do personal hobbies like reading, scrapbooking and such. These days I can't wait for my next run to see how far I can go, to get on the basketball court for the next game or being outside chasing the boys. I spent an hour this afternoon just shooting hoops today in the neighborhood ghetto court with two other ladies. It was so much fun! I still enjoy being crafty and reading but if there is a chance to play sports, I'm game.

I feel so much more alive these days than I have in a long time. My confidence just soars when I tell people I just ran 4.5 miles or get high fives when I make a nice jumper outside the paint. And today I was asked to be on a softball team and I hope to set up a few tennis matches in the next month. What a much funner way to live than moping around feeling sorry for my overweight, in-active self!

I look back to how I used to be in high school and miss those days where it was all about the next game. I want some of that glory back, the glory that I am an athlete and love sports. I know people question me when I say that I played three sports in high school. I sure don't look it, but you know what, I will get back there again. I promise you that! Next time you see me, you will think I am ten years younger fitting into those lovely polyester, purple basketball shorts with the thick gold stripes.

Now, there is a sight to behold. . . .

The Ultimate Accountability

For those that are really bored and have nothing else to do, I have decided to make public my running journal. You may (if so inclined) view my daily workouts and thoughts at www.addanothermile.blogspot.com.

I hope this will bring some motivation to you that struggle daily with exercising and loosing weight. As you will read in my journals, running is a love that I have had to work hard for and has not been an easy thing to master.

And of course, making this public will be the ultimate motivator to me to get better and better and to keep going.

Hey Noodle
I feel your pain...why isn't this weight loss thing easier? I hurt my back again ahwile ago, but now I am back on the exercise wagon! I had a good week 2 weeks ago and then last week gained a pound. How does that happen when I thought I did good? I am part of a "weight loss" group that started 2 weeks ago and I gained..in front of 6 people. Talk about acountability! If I could only figure out how to make my motivation convert into action when it really gets tough to resist those cravings.
Thanks for sharing your daily ups and downs with us. You are amazing and such an inspiration to me. I wish I had your determination and desire. You go girl!
I am finding myhardest time of the day is late afternoon through dinner time. What do find that works for lunches and dinners that keeps you fuller and not craving so much? Any suggestions?
Love ya!

1world2wheels

The Dissapointment Dance

For all intensive purposes, February was a disappointing month. I did not reach my exercising goals, I realized that I am still not "in shape", and I want to destroy any and all pictures of myself in shorts, a t-shirt, and a swimsuit. Not the most motivating things to inspire another go at this weight loss business. But let me share an experience I had this morning while running on the treadmill.

I listen to music on a Ipod shuffle while running, because music is probably the most helpful thing I have found to get me off my butt and moving. I just can't stand to listen to myself think for 30 minutes to an hour while staring at my basement wall. And I always have the "shuffle" button on to mix up the songs, so I never know what is coming next. Two songs played back to back this morning that really got me through and taught me a lesson on which perspective to have while encountering dissapointment in achieving weight loss.

Song #1:
life is like a mean machine
it made a mess out of me
it left me caught between
like an angry dream
i was stranded, i was stranded
and i'm standing
but i'm starting to shake
and i don't know how much more i can take
this is it now everbody get down
this is all i can take
this is how a heart breaks
you take a hit now
your feeling break down
make you stay wide awake
this is how a heart breaks

It was during this song that all my focus was on what I didn't accomplish and it made me think about the reasons why and what I was doing wrong or not doing. Then immediately song #2 began playing.

Song #2:
Risin' up, back on the street
Did my time, took my chances
Went the distance now I'm back on my feet
Just a man and his will to survive
So many times it happens too fast
You trade your passion for glory
Don't lose your grip on the dreams of the past
You must fight just to keep them alive

It's the eye of the tiger
It's the thrill of the fight
Rising up to the challenge of our rival
And the last known survivor
Stalks his prey in the night
And he's watching us all
With the eye of the tiger

Face to face, out in the heat
Hangin' tough, stayin' hungry
They stack the odds still we take to the street
For the kill, with the skill to survive

You can only imagine the thrill that went through me as this song was playing and the understanding that I am still in this fight because I want it so badly. I love the line, "Hangin' tough, stayin' hungry". I think I just found my new source of motivation.

So, my challenge to you is to recognize your disappointments, understand why you had them and then get back out in the street and keep fighting. Be hungry for success and go after it. We can do this! We can make changes in our lives to improve our health and loose those stubborn pounds.

And get up and dance every now and then to shake off those days that don't go so well.

A Dish Popeye Would Love

Spaghetti with Creamy Spinach Sauce

8 ounces whole-wheat spaghetti
2 1/2 tsp olive oil
1 large onion, chopped
2 garlic gloves, minced
1/2 tsp salt
1/2 tsp black pepper
8 ounces fresh baby spinach
1 1/4 cups fat-free ricotta cheese

1. Cook the pasta according to package directions, omitting the salt if desired; drain, reserving 1/2 cup of the cooking water. Transfer the spaghetti to a large bowl and keep warm.

2. Meanwhile, heat the oil in a large nonstick skillet over medium heat; add the onion, garlic, salt, and pepper. Cook, stirring often, until the onion is tender, 6-8 minutes. Add the spinach, in batches, if necessary and cook, stirring constantly, until the spinach is wilted, 2-3 minutes. Add the spinach mixture and the ricotta to the spaghetti, toss to coat, adding the reserved pasta cooking water as needed to make a creamy sauce.

Per Serving Nutritional Info: (1 3/4 cups) 321 calories, 4 g fat, 1 g sat fat, 0 g trans fat, 13 mg chol, 468 mg sodium, 58 g carbs, 11 g fiber, 16 g protein, 200 mg calcium.

*instead of the baby spinach, you can use an equal amount of regular spinach. Remove the tough stems and coarsely chop before adding it to the skillet. You can also add mushrooms, or other vegetables according to taste.

Monthly Review

How was everyone's month? I hope you have been doing well, but if not, keep at it. I would love to hear your stories and what is working and what challenges you are having. Please post them so we can all share how we are doing. Even if you are in tip-top shape (hmm, Dallin & Darin) please share what you are doing to look so good. You two are such an inspiration!

I wanted to post my results for January and my February goals so I can be motivated to keep going. I loved the running challenge that I did over the holidays (mid-November to New Years) by running a marathon's worth of miles during the break. Check! I reached my goal and I think a little bit more. So that was great and I lost weight over the holidays (3 pounds to be exact). In January I challenged myself to do this same amount of miles in less time. Check! I ran 27 miles during the month of January. And now, I have to go buy some new jeans, because mine don't fit anymore. Dang it!

So February is much of the same, but I am raising the mileage. I am going to try and do 30 miles by the end of the month. That is more miles and less month. I will have to work a bit harder, I'm afraid! Also, I am committing to 3 races in the upcoming year: a 5k in March, a 10k in May and a 1/2 marathon in November. Can you say crazy? Oh it would be such a day if I could do such a challenge.

Here's hoping you have a great February. Give yourself some love this month by making health and fitness a higher priority.

The Food Critic*

This post is all about the food, glorious food! If there is one thing that I have learned in the past year, is that food is more important than anything when it comes to loosing weight. And I am not talking about dieting and missing meals. I am talking about choices. The difference between eating one dish and another will be the difference between fulfilling, satisfying meals AND weight loss or deprivation and eventual binging. Here are two examples:

Meal #1:

• 2 slices of white toast w/no butter or

• 1 egg +1 egg white omelet with 1/2 cup mushrooms, a slice of fat-free cheese and a 1 1/2 cups of strawberries

Which sounds better to you? And which do you think will keep you full longer and provide better nutrients? In fact, these two meal choices are similar when it comes to calories and fat. Shocked? Add the protein and fiber that is packed into the second choice and it is obvious which one is the winner.

Meal #2:

• PB&J sandwich on reduced-calorie white bread w/1 tbsp peanut butter & 1 tbsp jelly and 14 potato chips or
• 1 cup black bean soup, 1/2 cup whole wheat spiral pasta with grape tomatoes and 10 small black olives. 1/4 cup reduced-fat feta cheese, basil leaves, and olive oil to top the pasta AND 1 cup grapes on the side.
  

Once again each choice option provides the similar amounts of fat and calories, but the second option is packed with protein and fiber leaving you feeling fuller longer and healthier. And not to mention making you feel a little more grown up than the PB&J.

So if you are completely intrigued, let me leave you with "10 Super Foods" that are considered nutritional all-stars that you should include in your diet to help you shed those pounds and bridge you from one meal to the next.

1. Sweet Potatoes
2. Whole-grain breads
3. Broccoli
4. Strawberries
5. Beans
6. Cantaloupe
7. Spinach & Kale
8. Oranges
9. Oatmeal
10. 1% or Skim Milk

Adjusting to a new diet is hard work, keep trying and you will find some new favorites will emerge in your "must-haves". And BTW, the recipes features in earlier posts are fantastic! Thanks for sharing them Dallin!

Happy Eating!

*Food information provided by Weight Watcher's Momentum Plan

Why isn't this easier?

Thanks Noodle. I only have lost one pound since the last entry...not real motivating. My back has been bugging me again so I have not exercised this whole week. Boy, that doesn't help this losing situation! Thanks for the articles. I just wish I could say no to the sweet carbs and quick bites off of my kids plates. Some days are better than others. Keep up the motivation Denise!

For Your Reference

I came upon a couple of excellent sites about fitness, health management and dieting. Check them out and see if any of them can help you in your quest for weight loss and a more healthy life.

http://www.choosefitness.com/
http://www.dietandfitnesstoday.com/

And this little article I found on www.traineo.com (under blog) that I thought was very insightful.

Are your goals S.M.A.R.T.?

I've often had trouble meeting the goals I set for myself. I start with a bang, but my motivation and energy quickly fizzle as the days and weeks go by. A couple years ago I came across the "SMART" principle of setting goals and it has really helped me out. The acronym stands for:

• Specific - Is this something that you can physically do? For example, "get fit" is more of a vision than a goal. You can't get up, do some magical action and then say, "OK, I'm fit". On the other hand, you can commit to physically go to the gym at 9am every morning and work out for 30 minutes. You can commit to eating only one dessert a week, on Saturday. The more specific your goal is, the easier it is to follow-through on.
• Measurable - How will you know when you've met your goal? On traineo we have measurable weight goals to help you see if you're actually reaching your target.
• Attainable - You might want to visit Mars tomorrow, but if you make this a goal you're setting yourself up for failure. It can be energizing to set an ambitious goal for yourself and push your limits. On the other hand, setting an unrealistic goal can sap your motivation and make you feel like a failure.
• Relevant - Does it matter to you? Why? The practice of writing down the reasons why you want to achieve your goal will help you commit to it and give you the motivation to follow through.
• Time-boxed - Give yourself a deadline. Otherwise, your goal will be pushed aside as your life inevitably fills with other concerns. It also helps to set frequent, small goals. Meeting these will boost your confidence and give you momentum.

Happy Loosing!

Praline Chicken
*Preparation Time: 15 minutes, serves 6, Serving size: 1/2 breast*

-6 chicken breasts, skinned and boneless
-2 tsp salt and pepper combined
-1 1/2 Tbsp canola oil
-1/2 cup maple syrup
-2 Tbsp brown sugar
-1/3 cup water
-1/3 cup chopped pecans

*Season the chicken with the salt and pepper combination. Heat the oil in a hot skillet. Brown the chicken on both sides until done. Remove from heat and place on platter. Pour the syrup and brown sugar into the skillet with drippings. Mix well. Add water and pecans, and stir until heated. Let sauce reduce untl thickened. Spoon sauce over chicken. Serve hot

I liked this recipe, it is sweet but goes well with rice or whatever else you might like to serve it with. Hopefully this will give you a different idea but I imagine that most of you have so many recipes that this would just be another one you won't have time to try.

Nutrition:
Calories 254
Total Fat 11 g
Cholesterol 66 mg
Sodium 254 mg
Carbohydrates 14 g
Protein 25 g

Fellow Losers!

Hi fellow Losers!
I am telling you my weight loss goals so that I am accountable. That hopefully will help me in being successful at this "healthy living" goal.
Goal: Loose 30 pounds by June 1, 2008 (Denise, you are my hero!)
How: The good ol' fashioned way! Exercising and counting calories. My goal is to burn between 300-400 calories each workout. I am trying to limit my calorie intake to 1400 calories per day.
(not easy!) I have a heart rate monitor that counts calories burned. It is the best thing I have ever done with my workouts! I know when I need to push myself harder according to my heart rate and I can feel success at the end of my workout when I check how many calories I have burned. I highly suggest it. Bought it @Walmart...pretty cheap considereing how much weight loss pills, books, food, cost. Thanks for the recipe, Dal. I am in search of low cal, healthy things to eat!
Report: I gained 3 pounds over the holidays....dang it! But I could not say no to all of the carbs delivered to my door and served everywhere I looked. My own fault! Yesterday, I consumed about 1600 calories. Not so hot, but working on it.
Accoutability: I will try to let you all know how I am doing on a weekly basis. Not that you really care, but again...if I have to be accountable to you, then maybe I can stick to it better.
Workout: (Darin: give me some suggestions, Mr. Trainer!)
Monday: 30 minutes Ellyptical, 20 minutes Treadmill, abs and streching
Tuesday: 45 minutes RPM (indoor cycling)
Wednesday: 20 minutes Ellyptical, 55 minutes Body Pump (total body, weight lifting class)
Thursday: 20 minutes Ellyptical, Body Flow (mix of Pilates and Yoga)
Friday: 20 minutes Ellyptical, 55 minutes Body Pump

WE CAN DO IT.....
Love ya!
Cherilyn

Recipe of the Week!!!!

Honey-Mustard Turkey w/ Snap Peas!

Ingredients:

-1 lb uncooked turkey(chicken works too) approximately 2-3 breasts

-1/2 cup Honey-mustard

-1 cup bab-cut carrots, cut lenthwise in half

-2 cups frozen snap

Instruction:

1. Place turkey(chicken) in shallow glass or plastic dish. Pour marinade over turkey (chicken); turn pieces to coat evenly. Cover dish and let stand for 10 minutes.

2. Spray 10-inch skillet with cooking spray; heat over medium heat. Drain most of the marinade from the turkey. Cook turkey in skilletabout 5 minutes, trning once until golden brown.

3. Add carrots, lifting turkey to place corrots on bottom of skillet. Top turkey with pea pods. Cover and simmer about 7 minutes or until carrots are tender and turkey is no longer pink in the center.

4. Serve and enjoy a healthy meal

Nutrition: 1 Serving

Calories: 150

Fat: 1 g

Cholesterol: 75 mg

Sodium: 65 mg

Carbohydrates: 9g (3 g dietary fiber)

Protein: 29g

Dietary Enchanges: 3 very lean meat, 2 vegetable

This website is great for nutritional informaiton! On the site it contain podcasts, video podcasts regarding nutrition and health. Enjoy it because it is a great resource if you're looking for one.

http://mypyramid.gov/

For the kids there is a game where they have to plan their meals, snacks and exercisefor a trip to the moon. I've played it and it isn't as easy as it looks.

http://mypyramid.gov/kids/kids_game.html