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CONSIDER THIS

Friday, June 27, 2014



1. You skip a meal or two
The problem: Skipping meals may seem like a good idea on the surface, but feeling hungry is completely deceptive. By starving your body, you cut the fuel to your calorie-burning furnace (aka: your metabolism). And the more meals you skip, the slower your furnace's fire will burn.What to do: Try to eat every four hours ó this will help stave off cravings for sugary, fatty foods and will keep your weight in check.

2. You're a fast eater
The problem: Once you begin eating, it takes 15 to 20 minutes for you to actually start feeling full. Scarfing down food almost guarantees you'll overeat (and feel disgusting hours later). What to do: Slow down and chew your food. You'll not only cut how much you eat, you'll also increase the enjoyment you get from food.

3. You eat in front of the TV or computer
The problem: Science proves people eat mindlessly (and more) when distracted (like when watching the new singer on American Idol or a funny video on YouTube). What to do: Make it a rule to never eat away from the kitchen table. You'll focus on your food and eat less as a result.

4. You eat "healthy" foods at restaurants
The problem: It may seem like a good idea to eat a sub instead of a burger, or a Caesar salad instead of a steak, but watch those extras. You could add hundreds of calories by saying yes to cheese, high-fat creamy dressings, heavy sauces or bacon bits.What to do: Skip the fatty condiments and ask for all sauces on the side.

5. You're using large plates
The problem: Just like portions and the food packages, plate sizes have exploded in the past 50 years. And size can be deceptive. The larger the dish, the smaller the food will look on it. Essentially, tricking your mind into believing you're eating less than you really are.What to do: Swap your super-sized plates or bowls (and even utensils) for smaller-sized dishes.

6. The scale is your enemy
The problem: Scales can be scary, but stepping on them on a regular basis will help you maintain (and gauge) a healthy, normal weight. However, weighing yourself frequently through the day or letting the number on the scale dictate your self-worth or mood is unhealthy. And it can sabotage your weight loss efforts by upsetting you to the point you eat (and eat too much) for comfort.What to do: Step on the scale once a week. But don't get obsessive. Your weight usually fluctuates one to two pounds every day, depending on your monthly cycle and how much water and food you've consumed. Also, pay attention to how your clothes fit, rather than only the number on the scale - if you are working out, your weight may not change even though you have put on muscle and lost fat (muscle is smaller and denser than fat).

7. You're stressed
The problem: When you're stressed, your body overproduces cortisol, a stress hormone responsible for keeping your blood pressure and sugar levels in check. Scientists believe when it's overproduced, it stimulates your appetite and sweet tooth. And it has been linked to abdominal fat (read Is stress making your belly fat?).What to do: Keep your stress levels low by exercising or taking up a soothing activity like yoga, meditation or journal writing.

8. You're cold
The problem: When you're cold, you may tend to crave rich (often calorie-laden) foods. This is a reaction that goes back to cave dwelling days when stockpiling fat was necessary for survival. But since your survival is probably not at stake, giving in to your chill-induced cravings will result in weight gain.What to do: Add an extra exercise class to your weekly routine, or add a side salad to every meal (it will make you feel fuller without adding extra calories ó just watch the dressing). Also, remember to carry a sweater around with you (to warm up when cold moments strike). And turn down that air conditioner in the summer; it could have the same effect. And never underestimate the effectiveness of doing 30 jumping jacks or taking a brisk walk in the sunshine ó just make sure you bundle up if its cold outside.

9. You don't sleep enough
The problem: When you are tired, your body goes into a craving and hunger tailspin and your hormones go haywire (overproducing ghrelin, an appetite booster, and lowering leptin, an appetite suppressant). The result: Fake hunger pains that make you think you're starving when, really, you're not. You're just in need of a nap and consistent nighttime sleep.What to do: Get six to eight hours of sleep every night. And if you're tired, take a 15-minute power nap.

10. The company you keep
The problem: When you get together with family or friends, do you dig into fried foods or alcohol? Do you spend more time sitting around rather than doing group activities? If so, you, and everyone around you could be consuming hundreds of empty calories, all without burning them off.What to do: Get into the habit of preparing healthy nibble-worthy snacks, and swap what you do at get-togethers (even games night is better than watching TV)

If you've been habitually dehydrated, it will take a while for your body to become accustomed to you hydrating it properly. For the first while, it will tend to hold onto the water you drink because it doesn't know that its going to be getting enough water.Here are some basic tips:

1) Change the way you think about food...eat to live not live to eat!
2) NEVER drink calories!!! Soda and juice are full of sugar!!
3) Limit the carbs---bread pasta and potatoes--- STAY AWAY from premade boxed foods...worst ever high carb and sodium--low in vital nutrients!!! Big weight loss stopper!!! Avoid "LOW FAT" "NO FAT" usually loaded with sugar!!
4) Eat 4-6 small meals a day
5) Drink at least 64 ounces of water a day
6) Move your body...any amount of movement is good!
7) Focus on one change at a time. Do not measure your success with the scale--measure yourself...get out a pair of jeans you can not wear anymore and look at them everyday...try them on once a week! These are your "dream jeans"
9) Visit the support group often...the motivation could make all the difference!
10) Tell yourself you are worth it...you can do it and see yourself the way you want to be---I believe in you!!!

Live for the day....know that we all fall.. just get back up!

  
  Member Comments About This Blog Post:

JUDY106 7/28/2014 1:58PM

    Enjoyed your blog. Thanks so much for sharing.

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PYNETREE 7/17/2014 9:24AM

    Connie, there is definitely a lot of truth in this blog!

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HOW MY FOOD JOURNAL HELPS ME

Thursday, April 24, 2014

My journal has become my best buddy. I figure what I plan to eat at the beginning of every day. I figure my calories and the protein count for each item. By doing this I make sure I havenít gone over my limit. I also write the time down when I start my meal and when I finish, this helps me to slow down and not eat so fast which has always been a big fault of mine. I keep up with the amount of water I take in every day by checking off each time I drink a glass of water, I try to get from 40 Ė 60 ounces of water in each day.

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In my journal I paste little affirmations or cute comics to help keep me motivated and give me a chuckle or two. Womenís WorldĒ magazines always have great articles and when I find one I like I save it for my journal. Iíve pasted a before picture in the front so I can see how far I have come and where I donít want to return. I have constipation problems so I also try to keep up with all my bowl movements at the bottom. (Sorry I know that was gross)

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When I go to see my WLS he always asks to see my journal and he looks over what I have eaten and such. Heís helped me a few times on how to find the right calorie count. The best tip he gave me was an app for my phone called ďLose ItĒ itís so neat no matter where I am when I eat something I just scan the bar code and it gives all the nutrition facts for that item. It also has the popular restaurants so that you can go down their menu and find a meal that fits into your weight plan. I like it for the days that Iím away from the house shopping or what ever and I donít have my journal, I can still log everything with Lose It and then when I get home transfer it to my journal on my desk. I highly recommend it, itís very simple to search just look for LOSE IT.

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Another thing I do is write somewhere in the margins if I exercised that day, I mainly walk so Iíll write how much walking Iíve done like a mile or two. I have arthritis and if I over do it Iím down with a bad hip, so this way if Iíve walked three or four days straight then I know why Mr. Arthritis has paid me a visit and that I need to space out my walks.

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I have been doing this now since I came home from the hospital in August 2014 and itís something that just comes natural. My first journal has five complete months in it and the journal I have now will hold six complete months. If you donít journal I highly recommend it, it can be a great tool in your weight loss journey.




  
  Member Comments About This Blog Post:

NANCYPAT1 4/25/2014 6:05AM

    Great always nice when something really WORKS FOR YOU

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JILL313 4/24/2014 11:57PM

    Sounds like things are going well for you. You sure have lost a lot of weight and I honestly wouldn't recognize you. Are you happier and healthier will your recent WL? I think I remember you're sharing that you were going to have gastric bypass surgery. I've thought about it but can't do it for some reason, plus I'm now 67 years old so well about the age 62 limit most surgeons have stated is the age limit for this kind of elective surgery.

Take Care.

Hugs,

Jill emoticon emoticon emoticon emoticon emoticon emoticon emoticon

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FROG

Tuesday, April 22, 2014



F.R.O.G.

F: Fully
R: Rely
O: On
G: God
and He will get you through!

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  Member Comments About This Blog Post:

BECKYBRN 4/27/2014 11:44PM

    My daughter loves frogs and someone just told her the other day that FROG stood for Fully Rely On God -- so funny you just posted that.
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SPEEDY143 4/23/2014 2:56PM

    Amen to that emoticon emoticon emoticon

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NEVER GIVE UP!!

Friday, April 18, 2014

There is always hope so keep fighting!!

  
  Member Comments About This Blog Post:

IOWAGRAMMA 4/18/2014 11:01AM

    Haha...a little slow on the uptake today, so I didn't catch it at first! Love it! Thanks for sharing!! emoticon

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LEMON WATER

Saturday, April 12, 2014



WARM LEMON WATER
Aids with digestion:
Warm lemon water helps to eliminate waste in the body.
It helps with nausea, constipation, diarrhea and parasites.
It also relieves indigestion and allows food to digest properly.

Aids Weight Loss:
Lemons are high in pectin fiber, which helps suppress food cravings.
It also helps the body eliminate waste products by cleansing and detoxifying it.
By maintaining a more alkaline diet, you will lose weight faster.

Restores the bodyís PH:
A foodís acid content is reflected in its pH value. Most foods contain naturally occurring acids to give them acidic values on the pH scale. A foodís pH value is often not the same in the body.
Lemons even though acidic, when inside our body are alkaline- forming when their compounds are released for absorption through the metabolic process.
With water lemons restore the bodyís PH balance.

Purifies the liver:
Our body is exposed to toxins daily. The liver filters the toxins from the blood; after the toxins are filtered out of the bloodstream, they turn into free radicals. Free radicals are bad for the liver; the vitamin C in the warm lemon water cleanse the liver by removing toxin build up.

Hydrates the lymphatic system:
Warm lemon water stimulates the lymphatic system to remove the toxins accumulated in the lymph glands, colon, and bladder.
Warm lemon water hydrates the body and prevents adrenal fatigue. A dehydrated body canít perform its regular work. Adrenal glands secrete important hormones, including aldosterone.
It also regulates water levels and the concentration of minerals, like sodium helping us stay hydrated.

Immune system booster:
Warm lemon water can boost your immune system as the juice of one lemon contains 18.6 milligrams of vitamin C, and a wedge provides 2.3 milligrams. Vitamin c helps ward off colds.

Natural diuretic:
Lemon itself is a natural diuretic and will increase the rate of urination. As a result, lemons help clean our urinary tract and free it of infections. It is also believed to aid in the dissolution of gallstones.

Recipe:
In 1 cup of warm water add the juice of 1/2 of an organic lemon (or regular lemon).
Drink twice a day: before breakfast and before going to bed at night

  
  Member Comments About This Blog Post:

RIDLEYRIDER 4/12/2014 9:27AM

  Thanks for sharing!

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