Tuesday, July 19, 2011
My biggest challenge in life was certainly overcoming bad habits. I was a couch potato.I was unhappy and miserable. After having 7 kids and had to deal with my mother death and
my oldest son molested his brother and two sisters and I didn't realize what was going on.He was removed from the home.But I was vert stress and turned to food.
Before I knew it was 288 pounds after my last daughter was born.
She is now two years old.I knew I had to change my life around. So I did just that. Here I am at 188 lbs
What most people don't relize is that losing weight isn't just a physical battle, It's a mental break through.
Cause you have to learn how to eat healthy and to exercise and to change all the old habits you once had.Their was a time
when I be the first to crab the junk food,Now I make healthy choices on what I put into my mouth.I keep a big bowl filled with fruits on the table
so if I get hungry for a snack I crab a fruit now instead of cookies or chips.Now I can go to the fast food places and say I would like a salad please.
There was a time when I use to fell asleep while watching my kids,watching TV. I was never able to do much with my family as I would get out of breath easy and was always tired.
I always put others in front of me and didn't care about me.But after I found this site I knew that had to change as well and I did even with my busy life as a mom to 7 kids and a wife
I took one day at a time. But I did it. I found out that a lot of the foods I was eating wasn't good for my body. So I had to learn about good nutrition,good calories,healthy fats.
When I started to eat healthy the weight was coming off. There were many times when I wanted to call it quits cause I would hit a plateau and stopped losing weight.But I never gave up just took it one day at a time.
I found the support and motivation to keep going.I had the plateau for a couple of months,But I kept telling myself I am worth it keep going. You just have to stay positive and track everything you eat and drink.You have to exercise even if it just walking.
You need to get up and move your body.I started out slowly by just walking.Then I started playing with the kids on the Wii and play station. It was fun so my hubby got me the EA Active 1 and 2 and the biggest loser workout and dancing ones before I knew I was having fun
and I was exercising too.When you enjoy something you find herself doing it more often and you don't get bored. I am the kind the get bored very easy and I just stopped. So for me this was fun and I was exercising.
I tell myself everyday you will reach your goal weight just don't give up keep going it will pay off in the long run you're worth it..
I love the way my hubby looks at me and the way my kids see me working hard.
No matter how many road blocks life puts in the way,jump over them and keep going.You will be happy you did.I know I am!
I believe that you have to start by looking at the smaller goals and just working your way from there. When I have a rough day or think about quitting, I think of my accomplish. I want to be happy and healthy for myself and my family.
Right now I am on a low carb diet and it working. Cause here I am wearing a size 12 mini skirt that someone gave me I think the tag is miss label with the wrong size. and here I am in my new baby suit
I accomplish different things along the road
1)I quit smoking over a year ago since Jan 15,2010
2)Started drinking black coffee
3)Took my BMI from 43 down to 32
4)Went from a size 24 down to 16
5)I love to wear sexy clothes now
6)I can use a regular seatbelt
7)I love veggies and salads
8)I can wear a baby suit and shorts and tanks and not hide
9)I cut out all sugar
10) I lost 100 lbs in over a year :) ( still need to lose another 50-60 pounds more in time)
This morning when I got up and got dress my husband look at me and said boy you look good and you can see how much weight you lost.
Then he said he was proud of me.. That meant a lot to me coming from him..
Spark friends I know you can do it too, Just don't give up as it take time, Trust me you be happy to when you see the results and the changes you made...
Thank you for letting me share my accomplishments with you all..Thanks for taking the time to read my blog.
Monday, July 18, 2011
I was so unhappy cause the scale wasn't moving at all. I was stuck in this plateau since April.
Well I started Atkins on July 11, 2011 At the start I was 195 and now my current weight is 188.That is a seven pound gone :)
Monday, July 18, 2011
All fish including:
All fowl including:
All shellfish including:
*Oysters and mussels are higher in carbs so limit to about 4 ounces per day.
All meat including:
Some processed meat, bacon, and ham is cured with sugar, which will add to the carb count. Also steer clear of cold cuts and other meats with added nitrates.
Eggs are one of nature's most nutritious creations. That’s why eggs are a staple breakfast in the Atkins Nutritional Approach.
Feel free to get creative with your eggs: Add mushrooms and onions, or even green pepper. Top the dish off with feta cheese or add basil, oregano and other herbs.
Eggs in any style, including:
Keep in mind that cheese does contain carbs, about 1 gram per ounce. You may have about 3 to 4 ounces of cheese per day. An ounce is about the size of an individually wrapped slice of American cheese or a 1" cube.
Type Serving Size Grams of net carbs
Blue cheeses 1 oz carbs 0.7
Cheddar 1 oz carbs 0.0
Cow, sheep and goat 1 oz carbs 0.3
Cream cheese 1 oz carbs 0.8
Feta 1 oz carbs 1.2
Gouda 1 oz carbs 0.6
Mozzarella 1 oz carbs 0.6
Parmesan 1 tbs carbs 0.2
Swiss 1 oz carbs1.0
You should be eating approximately 12 to 15 grams of net carbs per day in the form of vegetables, which is equivalent to several cups depending on the actual carb content of the veggies you select.
1 cup is roughly the size of a baseball. Measure the following salad vegetables raw.
Vegetable Serving Size/Prep grams of net carbs
Alfalfa sprouts 1 cup/raw carbs 0.4
Arugula ½ cup/raw carbs 0.2
Bok choy 1 cup/raw carbs 0.8
Celery 1 stalk carbs 0.8
Chicory greens ½ cup/raw carbs 0.6
Chives 1 tablespoon carbs 0.1
Cucumber ½ cup carbs 1.0
Daikon ½ cup carbs 1.0
Endive ½ cup carbs 0.0
Escarole ½ cup carbs 0.0
Fennel 1 cup carbs 3.6
Jicama ½ cup carbs 2.5
Iceberg lettuce½ cup carbs 0.1
Mushrooms ½ cup carbs 1.2
Parsley 1 tablespoon carbs 0.1
Peppers ½ cup/raw carbs 2.3
Radicchio ½ cup/raw carbs 0.7
Radishes 10/raw carbs 0.9
Romaine lettuce ½ cup carbs 0.2
The following vegetables are slightly higher in carbs than the salad vegetables listed above. They also provide important nutrients and add variety to your daily foods. Make sure you stay within the 12-15 grams of net carbs. Unless otherwise noted, measure these veggies after you cook them.
Vegetable Serving Size/ Prep Net Carbs
Artichoke ¼ of medium carbs 4.0
Asparagus 6 spears carbs 2.4
Artichoke hearts 1 canned carbs 1.0
Avocadoes 1 whole (raw) carbs 3.5
Bamboo shoots 1 cup canned carbs 1.1
Broccoli ½ cup carbs 1.6
Broccoli raw ½ cup carbs 1.0
Broccoli rabe ½ cup carbs 1.3
Broccoflower ½ cup carbs 1.4
Brussels sprouts ¼ cup carbs 2.4
Cabbage ½ cup (raw) carbs 2.0
Cauliflower ½ cup (raw) carbs 1.0
Swiss chard ½ cup carbs 1.8
Collard greens ½ cup carbs 4.2
Eggplant ½ cup carbs 1.8
Green String Beans 1 cup carbs 4.1
Hearts of palm 1 heart carbs 0.7
Kale ½ cup carbs 2.4
Kohlrabi ½ cup carbs 4.6
Leeks ¼ cup carbs 1.7
Okra ½ cup carbs 2.4
Olives green 5 carbs 2.5
Olives black 5 carbs 0.7
Onion ¼ cup (raw) carbs 2.8
Pumpkin ¼ cup carbs 2.4
Rhubarb ½ cup (unsweetened) carbs 1.7
Sauerkraut ½ cup (drained) carbs 1.2
Peas ½ cup with pods carbs 3.4
Spaghetti squash ½ cup carbs2.0
Spinach ½ cup (raw) carbs 0.2
Summer squash ½ cup carbs 2.0
Tomato 1 (raw) carbs 4.3
Turnips ½ cup carbs 2.2
Water chestnuts ½ cup (canned) carbs 6.9
Zucchini ½ cup carbs 2.0
Crumbled bacon 3 slices carbs 0.0
Hard-boiled egg 1 egg carbs 0.0
Grated cheeses (see above carb counts)
Sautéed mushrooms ½ cup carbs 1.0
Sour cream 2 tbs carb 1.2
Herbs and Spices (make sure they contain no added sugar)
Basil 1 tbs carbs 0.0
Cayenne pepper 1 tbs carbs 0.0
Cilantro 1 tbs carbs 0.0
Dill 1 tbs carbs 0.0
Garlic 1 clove carbs 0.9
Ginger 1 tbs sliced root carbs 0.8
Oregano 1 tbs carbs 0.0
Pepper 1 tbs carbs 0.0
Rosemary 1 tbs carbs 0.0
Sage 1 tbs carbs 0.0
Tarragon 1 tbs carbs 0.0
Salad Dressings - Any prepared salad dressing with no added sugar and no more then 2 grams of net carbs per serving (1-2 tablespoons) is acceptable. Or make your own.
Blue cheese 2 tbs carbs 2.3
Caesar 2 tbs carbs 0.5
Italian 2 tbs carbs 3.0
Lemon juice 2 tbs carbs 2.8
Oil and vinegar 2 tbs carbs 1.0
Ranch 2 tbs carbs 1.4
Fats and Oils
There are no carbs here, but keep in mind that the serving size is approximately 1 tablespoon.
Mayonnaise – make sure it has no added sugar
Vegetable oils – Those labeled “cold pressed” or “expeller pressed” are especially good and olive oil is one of the best.
*Do not allow any oils to reach overly high temperatures when cooking. Use olive oil for sautéing only. Use walnut or sesame oil to dress cooked veggies or salad, but not for cooking.
Splenda – one packet equals 1 gram of net carbs
Clear broth/ bouillon (make sure it has no sugars added)
Cream, heavy or light.
Decaffeinated or regular coffee and tea*
Diet soda (be sure to note the carb count)
Flavored seltzer (must say no calories)
Herb tea (without added barley or fruit sugar added)
Water – at least eight 8-ounce glasses per day including...
* You may have 1 to 2 cups of caffeinated tea or coffee if you can tolerate caffeine without experiencing cravings or symptoms of hypoglycemia.
If you are truly addicted to caffeine, it's best to break the habit during the Induction.
Alcohol is not allowed during the first two weeks of Induction. If you remain on this phase longer,
you can have a glass of wine, a low-carb beer, or a small amount of spirits mixed with water or club soda, but be sure to avoid mixers that contain carbs, including fruit juices and tonic water. Understand that consuming alcohol may slow your weight loss.
Monday, July 18, 2011
I started doing Atkins a week ago and so far I am doing good. In my first week I lost a total of 6 lbs. I am starting my second week of Induction. You have to follow a guideline in order for it to work.
Here is there guideline:
Abide by the following guidelines and you’ll soon be well on the way to successful results:
Eat either three regular-size meals a day or four or five smaller meals. Don’t skip meals or go more than six waking hours without eating.
At each meal—including breakfast—eat at least 4 to 6 ounces of protein foods, including poultry, beef, lamb, pork, veal, fish and shellfish, eggs, cheese and a variety of vegetable proteins. Up to 8 ounces is fine if you’re a tall guy. There’s no need to trim the fat from meat or the skin from poultry, but do so if you prefer. Just add a splash of olive oil or a pat of butter to your vegetables to replace the fat.
Enjoy butter, olive oil, high-oleic safflower oil, canola oil, and seed and nut oils and mayonnaise (made from olive, canola, or high-oleic safflower oils). Aim for 1 tablespoon of oil on a salad or other vegetables, or a pat of butter. Cook foods in just enough oil to ensure that they don’t burn. Or spritz the pan with a mist of olive oil.
Eat no more than 20 grams a day of Net Carbs, 12 to 15 grams of them as foundation vegetables. This means you can eat approximately six loosely packed cups of salad and two cups of cooked vegetables per day. Remember, carb counts of various vegetables vary, so be sure to check them.
Eat only the foods on the Acceptable Foods List for Phase 1.
In a typical day, you can have up to 4 ounces of most cheese (but not cottage cheese or ricotta), 10 black or 20 green olives, half a Haas avocado (the kind with a blackish pebbly skin), an ounce of sour cream or 2–3 tablespoons of cream, and up to 3 tablespoons of lemon or lime juice. The carbs in these foods must be counted in your 20 grams of Net Carbs.
Acceptable sweeteners include sucralose (Splenda), saccharine (Sweet’N Low), stevia (SweetLeaf or Truvia) or xylitol. Have no more than three packets a day, and count each one as 1 gram of carbs. This is because, while these sweeteners contain no carbs, they are packaged with fillers that do contain a little carbohydrate to keep them from clumping.
To satisfy your sweet tooth, you can have sugar-free gelatin desserts and up to two Atkins shakes or bars coded for Induction.
Each day, drink at least eight 8-ounce portions of approved beverages: water, club soda, herb teas, or moderation—caffeinated or decaffeinated coffee and tea. This will prevent dehydration and electrolyte imbalances. In this count, you may include two cups of broth (not low sodium), one in the morning and one in the afternoon.
Take a daily iron-free multivitamin/multimineral combo and an omega-3 fatty-acid supplement.
Learn to distinguish hunger from habit and adjust the quantity you eat to suit your appetite as it decreases. When you’re hungry, eat until you feel satisfied but not stuffed. If you’re not sure that you’re full, wait ten minutes, have a glass of water, and eat more only if you’re still unsatisfied. If you’re not hungry at mealtime, eat a small low-carb snack.
Don’t starve yourself, and don’t skimp on fats.
Don’t assume that any food is low in carbs. Read the labels on packaged whole foods to discover unacceptable ingredients; and check their carb counts (subtract grams of fiber from total grams). Also use a carbohydrate gram counter.
When dining out, be on guard for hidden carbs. Gravy is usually made with flour or cornstarch, both no-nos. Sugar is often found in salad dressing and may even appear in coleslaw and other deli salads. Avoid any deep-fried or breaded food.
I will post their Acceptable Foods List for Phase 1. in another blog following this one.
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