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Dear Future Me...

Monday, December 19, 2011

Dear Future Me,

These last 10 weeks have gone by so fast! I am proud of you for sticking with most of your goals. Don't be so hard on yourself, you've done great! You are healthier than you were when you started. Baby steps!

Jen

  
  Member Comments About This Blog Post:

BOLTIADORGIRL 12/19/2011 10:40PM

    I am sure you will be proud of what you've accomplished by the end of the 10 weeks!

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SUSUSUZZZIE 12/19/2011 3:15PM

    You are so right...these 10 weeks will go by so fast. It's hard to believe we're thinking 10 weeks out. Wishing you a wonderful and on-track challenge!
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MIIMA-ME-MY 12/19/2011 1:10PM

    emoticon KEEP UP THE GOOD WORK!
And please send motivation over here! emoticon

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Measuring Up!

Thursday, July 06, 2006

I have been very dilegent about weighing every week, but I have not been taking my measurements as often. I took my initial measurements on 05/29/06 and then I did them again tonight. I am pleased & surprised by my results.

body part: 05/29/06 07/06/06

neck 13.00 12.50
bicep 12.75 12.25
forearm 10.00 9.00
chest 39.75 39.75
waist 35.75 35.00
hips 47.25 46.25
thigh 28.25 26.50
calf 17.00 16.50

I am rather impressed with the results! And excited by them also. I am going to pull out my "boot camp" DVD so I can get more modivated to exercise. I know that will speed up the results and I will feel better also.

  


Early Morning Exercise

Monday, June 26, 2006

I cant believe I am going to say this... but I enjoyed my workout today. Even getting up early to get it done wasn't as bad as I expected.

Now if I can keep this up, I will be in good shape!

  


Protein & Calcium Rich Foods

Sunday, June 25, 2006

I need to eat more protein & calcium rich foods. I am adding a list of what these include here, to aid in the information being quick to find.

Understanding Serving Size
The American Heart Association recommends eating no more than six ounces cooked (two servings) per day of fish, shellfish, poultry (without skin), or trimmed lean meat. A typical serving is three ounces, which is about the size of a deck of cards. This is equal to:

1/2 of a chicken breast or a chicken leg with thigh (without skin)
3/4 cup of flaked fish
2 thin slices of lean roast beef

Protein- Rich:

Leaner Meats
When eating meat and poultry, make leaner choices, for example:

light meat of chicken, Cornish hen, and turkey without skin
lean cuts of beef, such as round, sirloin, chuck, and loin
lean or extra lean ground beef that has no more than 15 percent fat
lean ham and pork, such as tenderloin and loin chop
lean cuts of emu, buffalo, and ostrich; they are very low in total fat, saturated fat, and cholesterol
In restaurants and when cooking at home, choose lighter cooking methods, such as:

baking
broiling
grilling

Make these substitutions:

Use ground turkey in place of ground beef.
Buy "choice" or "select" grades of beef instead of "prime."
Use turkey sausage in place of regular breakfast sausage.
Try soy and vegetable-based products; often with the other flavors of the recipe, you'll barely notice the difference if you use:
textured vegetable protein in place of ground meat
veggie or soy burgers and hot dogs in place of the meat versions

Beans
Legumes are very versatile. Try some of the following ways to work them into your diet:

Roll a tortilla around pinto beans, diced tomatoes, shredded lettuce, and low-fat cheese, and warm it in the oven.
Top a baked potato with sautéed black beans, onions, scallions, and some salsa.
Dip carrot sticks and apple slices in hummus.
Use a bean spread on sandwiches instead of mayonnaise.
Toss white beans and tomatoes with pasta and fresh basil.
Throw a can or two of beans — any kind — into a pot of chili or soup.
Fold eggs around pinto beans and tomatoes for your next omelet.
Have baked beans with hearty dinner rolls for a warm, satisfying meal.

Dairy
To make the switch to lower fat dairy products, try this:

If you are used to full fat or 2 percent milk, mix your regular milk with 1 percent at first to wean yourself off the higher fat milk. Slowly make the mixture more 1 percent until you are used to the lighter taste.
If you can't get used to skim milk, 1 percent is still a good low-fat option.
Mix cheeses, too. Use some regular and some low-fat, so you won't feel you're missing out on the flavor.
When choosing low-fat yogurts, note that the calorie levels are often only lower in the versions that are "light" as well as low in fat.

Calcium-Rich:

Yogurt, plain
Yogurt, fruit
Milk, low fat or nonfat
Milk, whole
Cheese, including American cheese, Ricotta cheese, Cheddar cheese, Mozzarella cheese, etc.
Milk shakes
Eggnog
Salmon
Tofu
Collard Greens
Rhubarb
Sardines
Spinach
Turnip Greens
Okra
White Beans
Baked Beans

Calcium Fortified Foods:

Calcium fortified orange juice
Calcium fortified breakfast cereal, including General Mills Whole Grain Total and Total Raisin Bran, which have 100%DV of calcium per serving!
Calcium fortified soy milk
Instant oatmeal
Calcium fortified bread, English muffins, etc.
Calcium fortified drink mixes, such as Pediasure or Carnation Instant Breakfast

  


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