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Winter Olympics

Tuesday, February 16, 2010

I absolutely love to watch the Olympics - especially the winter ones. I love the figure skating - both pairs & individual. I have also begun to really enjoy the snowboarding and the downhill moguls.

I don't have cable, so I don't get to watch everything that is on...but I sure do watch whatever I can on regular TV.

I find myself really getting into the lives of these athletes - that's some of my favorite thing. I love the commentary because it really personalizes these amazing athletes.

And, yes, I do cry at the results when the USA wins!!

GO TEAM USA!!!!!!!!!!!!!!!! emoticon

  
  Member Comments About This Blog Post:

DDOORN 2/16/2010 10:43PM

    I enjoy the downhill and can imagine the THRILL of flying down and around those banks...BUT: I CRINGE to think of how icy slick the warm temps must be causing things to be...WHEW! Those folks must have an equal mix of courage and daredevil!

Don

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55WALKER 2/16/2010 11:17AM

    I like seeing people who are comfortable in their own skin.

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DAISES2 2/16/2010 10:20AM

    i like the summer olympics,track and field.when i used to work i would book my holidays for those two weeks so i could watch it all

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SVELTINGTON 2/16/2010 9:57AM

    USA!!!USA!!!USA!!!USA!!! emoticon

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FYRCOP 2/16/2010 9:50AM

    Yeah!!! Go team USA!!!

Like you I love to watch the snowboarding. I also watch the skating because my Mom used to watch it... That was her favorite.



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The Virtue to Help you Lose Weight

Sunday, February 07, 2010

You didn't put on the weight overnight, and you're definitely not going to lose it overnight. Prepare yourself for a journey. To achieve lasting weight loss, experts recommend dropping one to two pounds a week. Losing twenty pounds may take you five months. However, the healthy habits you establish will last a lifetime and you'll be more likely to maintain that loss. Be patient and stay focused on the goal at hand - getting healthy.

I have kept my weight off for 4+ years now. I think I have finally established the healthy habits I need to last my lifetime!!

  
  Member Comments About This Blog Post:

MYFEETHURT 2/11/2010 6:23PM

  Most of us would love the "quick fix"...but we know that never works...and for sure never lasts. If we do it right...and change the way we THINK as well as the way we EAT...we have a much better chance of changing our life for the good. Huge congrats to you, Judy. You are an inspiration to so many of us to let us know we can lose the weight. We can also learn that through continued dedication to this new way of living...we can stay healthy and happy for a lifetime. mary

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RICJIL94 2/7/2010 1:15PM

    That is so true.

I have no idea where I heard this...but I remember the expression "Slow and steady wins the race." For some reason I think of the turtle & the rabbit.

But either way, it really does work that way!

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DDOORN 2/7/2010 12:54PM

    Triple WOO HOOs for long term maintenance! I'm on my way!

Don

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DAISES2 2/7/2010 11:29AM

    very well said

a lot of things seemed to have changed on sparks lately.i had to put in my password to be able to reply to this blogn

Comment edited on: 2/7/2010 11:31:51 AM

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SVELTINGTON 2/7/2010 10:10AM

    I agree keeping it off is the challenge. You are an excellent roll model!

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LLLAWSON 2/7/2010 9:25AM

    I think that's the hardest part. Most people expect to change overnight. It look me 8 long months to lose 23 lbs. But it has stayed off. Plus I think the older you get the hard you have to work at it to get it off and keep it off.

Good for you for 4 years. Obviously you have made it a daily decision to live healthy. It's now become a lifestyle.
emoticon emoticon

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HICALGAL 2/7/2010 8:59AM

    thanks for sharing. often times we forget that this is for a life time and not only to take off the weight. emoticon

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PJSTIME 2/7/2010 8:57AM

    Thats what I am doing this time. Slowly and intend to keep it off this time. Onward and Downward in 2010. PJ

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Skip the salt

Saturday, February 06, 2010

We all know how much better salt makes food taste, right? We also know that too much sodium is not good for you. Here are some ways to get the flavor benefit of salt without going overboard:

Start fresh. Only a quarter of your sodium intake comes from the salt you add to food; the rest is from packaged products (sauces, soups, canned foods and baked goods). This means the first step in creating a healthy recipe should be to start with whole, unprocessed foods. Use fresh vegetables, fish, chicken, meat and beans whenever possible.

Change your techniques. Bring out the natural sweetness in vegetable dishes by roasting or grilling them. For more intensity, finish with a flavored oil. Condiments like ketchup, mustard, barbecue sauce and dips are sodium minefields, so use sparingly and experiment with spices and a variety of salt-free seasoning blends by Mrs. Dash or McCormick.

Read labels. If you are an adult age 50 or younger, try to trim your intake to 2,300 mg of sodium or fewer a day. For those over 50, African-Americans and others at risk of elevated blood pressure, aim for 1,500 mg or fewer. Pull out those reading glasses and your calculator-check labels for sodium content and keep your daily target in mind.

Keep track. Use a measuring spoon when adding salt to a recipe. Start with 1/8 teaspoon and add more if you find you need it after tasting. Consider switching to kosher salt-it has less sodium per teaspoon than regular salt.

Salt sensibly. Avoid adding salt to recipes if it doesn’t contribute to flavor. For example, don’t use when boiling pasta or rice. Sprinkle on salt when you’ve finishing cooking your food, so you’ll get the maximum impact. Give a grind of fresh black pepper a try.

Smart swaps. Balsamic vinegar (which also comes in varieties like cherry and fig), rice wine vinegar and lemon or lime juice all bring out the savoriness in a dish. Garlic, ginger, fresh or dried herbs, spices and grated lemon zest also wake up the flavor in foods.

  
  Member Comments About This Blog Post:

LLLAWSON 2/6/2010 1:38PM

    Salt is one of those sneaky little things they put in everything. When you start reading labels you are surprised how much they put in and it doesn't taste salty. Canned veggies are a prime example. If I can't get fresh I have switched to frozen. They have nothing in them. This is one I try to keep up with.


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PJSTIME 2/6/2010 11:57AM

    I like to try different spices and herbs so that I don't use as much salt. Onward and Downward in 2010. PJ

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SWEETTOOTH10 2/6/2010 8:07AM

    Thanks for the great ideas on how to lower my salt intake!With a personal AND Family history of High Blood Pressure, I need all the helpful hints I can get!

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"The End of Overeating"

Friday, February 05, 2010

A book that has recently hit the bookstores is The End of Overeating, by Dr. David Kessler, former head of the Food and Drug Administration. He writes that restaurant food is so irresistible because it has multiple layers of sugar, salt and fat. He belives this triple combination of sugar, salt and fat makes food “hyperpalatable” and triggers the brain to release dopamine and to stimulate endorphins. These effects signal a pleasurable experience, creating a cycle of what he describes as “conditioned overeating.”

How do you tackle the stimuli of the sight, taste and smell of good food? Dr. Kessler gives 6 strategies to put you on the offense:

• Remove food from your environment
• Create rules specific to you
• Structure eating episodes
• Find a more rewarding action
• Enjoy the foods you can control
• Rehearse your response to cues that result in overeating.

Dr. Kessler describes what he calls the moment of choice. This is the time when one has the ability to refuse the cues invitation to the brain to eat. He states that we have control only at the beginning of the cue. For example, when at the shopping mall, your moment of choice is the moment you either smell or see a food that would cause you to overeat. That is when you must decide how you are going to choose to respond. If you don’t decide to go in the opposite direction, you will become more stimulated by the smell and sight, then respond by stopping and eating, and then become more stimulated as you eat. Before you go to the mall again, you need to rehearse what your response to the cues of the smell and sight of that cue will be. One response could be mapping your route so you do not come near the smell or sight of the food.

These new behaviors need to be practiced so that you learn new thoughts that become automatic. Practice with determination and commitment, because old habits easily reappear.

It is necessary to become aware of situations that lead to overeating and to know how much of a response you, personally, have to stimuli. It is impossible to have power over cues if you don’t know they exist or to what degree they encourage you to overeat. Keep a diary of your overeating episodes and write down the cues that led to the overeating. Then you can start devising strategies for preventing the overeating.

Write a set of rules that are specific to each of the cues on your diary to help you stop your overeating. These rules should be very specific and practical, so they are easy to keep in mind and become an automatic substitute action.

Dr. Kessler reminds his readers that conditioned overeating is a biological challenge and a chronic problem that needs managing. A change in attitude toward food is required, and we need to consider large portions the enemy.

Finally, he stresses putting structure into your eating, eating just-right, choosing foods that satisfy you, and eating foods that you enjoy. “Putting structure into your eating” means planning when and what you will eat. A “just-right” meal keeps you from feeling hungry for about four hours, and a “just-right” snack has the same effect for two hours. The “just-right” meals are a combination of the complex carbohydrates high in fiber together with protein and a small amount of fat-selected from the foods that you enjoy.

Based on the weight of the food, the amount of protein, and the amount of fiber, www.WebMD.com devised a point system to rate 20 foods for the ability to make you feel full.
Those that scored highest were:

• Bean burrito
• Grilled reduced-fat cheese on whole-wheat bread
• Minestrone soup
• Oatmeal made with milk
• 1 cup whole-wheat pasta with marinara sauce and 2T Parmesan cheese
• Veggie cheese omelet
• Turkey sandwich on wheat bread
• 2 whole-wheat pancakes with 2 turkey bacon strips & 1T lite syrup

In the middle range were:

• Raisin bran with milk
• Sour cream potato
• Fresh fruit salad
• Caesar salad with reduced-fat dressing
• Cheese pizza
• Lite nonfat yogurt
• Chocolate shake

Not surprisingly, a candy bar, potato chips, French fries, cheese puffs, and a Twinkie scored very low on the scale in their ability to make a person feel full.

In 1995, Australian researchers found 38 foods to have a higher satiety rating than other foods. The foods that had the highest scores for making people feel full were:

• apples
• baked beans
• beefsteak
• whole grain bread
• cheese
• cod
• eggs
• grapes
• oatmeal
• oranges
• brown pasta
• popcorn

Incorporat these just-right foods into your diet (except, of course, for the high-calorie, high-fat chocolate shake!) and get started on your game plan to “sack” the opponent.

  
  Member Comments About This Blog Post:

JUDITHANNIE 2/6/2010 7:50AM

    sounds like a plan to me am learning slowly how to eat more healthy good information thanks

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PJSTIME 2/5/2010 2:05PM

    Thanks I have found good nutritious food does fill me up better. Oatmeal for breakfast and I have been trying to keep a pot of veggie soup for several days of lunches. Onward and Downward in 2010. PJ

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SVELTINGTON 2/5/2010 1:18PM

    Excellent information. This makes so much sense to me. When I eat "junk" food I am more hungry than when I eat something good for me.

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LLLAWSON 2/5/2010 9:20AM

    Great info. I feel like one of the keys to losing weight and keeping it off is NOT eating out so much. The food is so tempting and with one "yes I'll have that" they are off to prepare it for you. While they are fixing it you start to re-think your decision, but it's to late. I always try to think ahead to what I will order and not look at the menu. I think eating out is why Americans are so overweight.


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“Why Restaurants Make You Fat”

Thursday, February 04, 2010

Did you know that, over the past 30 years, Americans have gained an average of 19 pounds?
According to the report The Preventable Causes of Death in the United States, overweight contributes to 216,000 deaths a year. Overweight may lead to diabetes, cardivascular disease and certain cancers.

Why are we eating more than our bodies need? In her blog, Why Restaurants Make You Fat, Dr. Susan Roberts, a nutrition professor at Tufts University in Boston, attributes much of our overeating to this sequence of events: Eat out, eat too much, feel bad, repeat. She calls this the Restaurant Syndrome and goes on to describe what she calls the Second Meal Effect: After a particularly tasty meal at a restaurant, we are hungrier and need to eat more at the next meal to achieve that same satisfied feeling.

To break this cycle, Dr. Roberts recommends following an indulgence with a low-fat, low-sugar and low-salt meal. She also advocates eating out less often, micromanaging the food order when we do eat out, and not starving ourselves before going out to eat.

  
  Member Comments About This Blog Post:

DDOORN 2/4/2010 11:00AM

    Pretty much all those things I've been doing...have to be careful out there folks...too many interests conspiring to pile on the pounds!

Don

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LESS_IS_MO 2/4/2010 8:22AM

    Interesting. Yesterday I "treated" myself and my son to McDonald's for lunch. I knew that this would lead to a day of being over on my calories (my husband, who has alwasy been at a healthy weight, made that observation to me years ago - we used to go out for big breakfasts once in a while and he noticed in himself a tendency to eat more for the whole day following a huge breakfast). I didn't use to notice that being overweight then, but now I've noticed the same thing in myself since I am normally eating well. Yesterday, I thought about how the Micky meal would affect my day, yet I still made the decision to go out. I did not micromanage my choices (too bad I didn't read this yesterday), and yes later I kept needing that satisfied feeling, so overdid it later too. Overall the day wasn't horrible, but I never really felt good, and made a decision to choose a different, healthier restaurant next time we feel like going out. It's those dang toys - those marketers know how to hook in the kids!

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LLLAWSON 2/4/2010 8:01AM

    True. I think Americans eat out way to much. I have friends from Canada and they said the most surprising thing they found when they moved here was how much we eat out. I think everyone would weigh less if they fixed their own food more often. It's hard to so no when your out with others. We go to this one restaurant with my sister and her husband and her and I usually get this drink they do. Last week when we went and I said NO to the drink you would have thought I said no to the food. I have just found that alcohol is such a waste of calories to make it a regular thing.

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