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GOOZLEBEAR's Photo GOOZLEBEAR SparkPoints: (160,751)
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8/4/10 3:50 P

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Carol thanks for the Tofu Lesson 101!!!! Your spaghetti sounds really good and I love making the sauce in the crockpot. I'll have to venture out and try some of your suggestions!!!!

Sandi
My hubby and I have just celebrated our 51th wedding anniversary, can't believe we've been married that long! We have 2 children and 4 grandchildren and live in Tallahassee, Florida.

Leader of Angels Amongst Us Team

Have a wonderful rescue named Zoey!


 
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KAUAI-CAROLANN's Photo KAUAI-CAROLANN SparkPoints: (137,508)
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8/4/10 1:45 P

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Oh, for sure it's an acquired taste and I messed up many recipes trying to figure out how to work with it. Usually stick to 4-5 basic uses and will never ever again try the one using soft tofu as a replacement for scrambled eggs...that was just awful!

Carol~~ Kauai, Hawaii
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~Be careful what you water your dreams with. Water them with worry & fear and you will produce weeds that choke the life from your dream. Water them with optimism & solutions, you will cultivate success....Lao Tzu



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NOMORESTALLING's Photo NOMORESTALLING Posts: 33,562
8/4/10 10:34 A

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Tried tofu cančt wrap my taste buds around it no matter how I slice it dice it spice it.

MARION

THE EMPOWERED LIFE EXPECT IT . BELIEVE IT. RECEIVE IT.
The human will is the most incredible thing. It's keeps us going, when everyone else expects us to quit.

THIS MEANS
WAR AGAINST FAT: EAT TO LIVE WITH COMMITMENT, CONSISTENCY, & CONTROL



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KAUAI-CAROLANN's Photo KAUAI-CAROLANN SparkPoints: (137,508)
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8/4/10 3:27 A

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Regular tofu has no taste (or not much) so you have to season it well. The soft or silken kind is a great substitute for sour cream or mayo in dips and dressings. Will usually do 1/3 each, just stick all three in a mini processor and remember the well seasoned rule. The extra firm simply needs to be sliced evenly and pressed with towels in between to get excess water out. Then you can bake it or fry it up with a little Pam and let your imagination go wild when it comes to seasonings.

I've tried several types of the brown crumbles, but they end up leaving, urp, excuse me, a bad taste. LOL! TVP or textured vegetable protein can be found bulk in most health food stores and Bob's Red Mill brand can be found in most grocery. It looks like pale grapenuts, but is the brown crumble stuff in a more natural form. Rehydrate with your choice of liquid, again, season well. Thinned out tomato juice or broth of any kind works well. Quite frequently I'll add TVP to sauce or stew at the end if it's not thick enough as it soaks up excess liquid in the re-hydrating process.

That, ladies and gentlemen is Tofu/TVP Basics!

Which brings us to dinner tomorrow!

Crock pot spaghetti sauce! Have a busy work day, so it's all prepped except tossing it into the slow cooker and turning it on in the morning. Even made an extra salad tonight for tomorrow, so all that needs to happen is boil the pasta.

Plenty mushrooms, onion, 1/4 lb extra lean beef, crushed tomatoes, basil, oregano & garlic....so slow good!



Carol~~ Kauai, Hawaii
BLC 23-25 Mocha Maniacs
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www.fitbit.com/user/25866C FLEX!
~Be careful what you water your dreams with. Water them with worry & fear and you will produce weeds that choke the life from your dream. Water them with optimism & solutions, you will cultivate success....Lao Tzu



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GOOZLEBEAR's Photo GOOZLEBEAR SparkPoints: (160,751)
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8/3/10 9:17 P

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Carol, that sounds really good. I've never used regular tofu just the crumbles that looks like it has been browned and really like that in recipes that have tomato sauce. Your post is making me hungry!!!

Sandi
My hubby and I have just celebrated our 51th wedding anniversary, can't believe we've been married that long! We have 2 children and 4 grandchildren and live in Tallahassee, Florida.

Leader of Angels Amongst Us Team

Have a wonderful rescue named Zoey!


 
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8/3/10 1:36 P

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Have used the pita whole for a thicker crust, but end up with fewer veggies.

Me likes me veggies!

Tonight: Tofu Taco Salad

Pressed x-firm tofu, seasoned with a little taco seasoning, baked, then topped with, corn, onion, black beans and LF mozz, baked some more, then topped with lettuce and home made salsa and a dollop of LF sour cream. If there's room calorie wise, a few crumbled up tortilla chips.

Got 2 beautiful Japanese cucumbers at the farmer's market the other day and will have round three of a simple cuc, red onion & tomato salad with champagne vinegar.

Carol~~ Kauai, Hawaii
BLC 23-25 Mocha Maniacs
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www.fitbit.com/user/25866C FLEX!
~Be careful what you water your dreams with. Water them with worry & fear and you will produce weeds that choke the life from your dream. Water them with optimism & solutions, you will cultivate success....Lao Tzu



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NOMORESTALLING's Photo NOMORESTALLING Posts: 33,562
8/3/10 9:53 A

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Sounds good! Thinking of having a pizza weekend myself and will do the same for the crust. Toppings will be a bit different in variety though.

MARION

THE EMPOWERED LIFE EXPECT IT . BELIEVE IT. RECEIVE IT.
The human will is the most incredible thing. It's keeps us going, when everyone else expects us to quit.

THIS MEANS
WAR AGAINST FAT: EAT TO LIVE WITH COMMITMENT, CONSISTENCY, & CONTROL



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KAUAI-CAROLANN's Photo KAUAI-CAROLANN SparkPoints: (137,508)
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8/3/10 3:14 A

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Not really sure what it was I had for dinner...we'll call it Carol's FrankenKitchen inspired by the margherita pizza.

1 WhWh pita cut in half to form 2 disks, fresh basil & oregano with a couple spritz' of Pam - tossed into the oven to crisp up.

Chopped up tomatoes, zucchini, onion, portabella, black olive and shaved a tad of parmesan.

Piled everything onto the 2 pita crisps and baked some more.

Crispy, light and very nearly seemed like a pizza. Next time I'll do fresh herbs, artichokes, onions, tomatoes and LF mozz.

Edited by: KAUAI-CAROLANN at: 8/3/2010 (13:25)
Carol~~ Kauai, Hawaii
BLC 23-25 Mocha Maniacs
BLC 19-22 Rose Rangers
BLC 17-18 Azure
BTSQ2 Orchid Oasis
www.fitbit.com/user/25866C FLEX!
~Be careful what you water your dreams with. Water them with worry & fear and you will produce weeds that choke the life from your dream. Water them with optimism & solutions, you will cultivate success....Lao Tzu



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NOMORESTALLING's Photo NOMORESTALLING Posts: 33,562
8/2/10 8:50 P

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Gain control of your food cravings with these 6 ways to stop over eating.

1. Use the hunger scale
Do you really know what hunger feels like? Before you can rein it in, you must learn to recognize the physical cues that signal a true need for nourishment. Prior to eating, use our hunger scale below to help figure out your true food needs:

Starving: An uncomfortable, empty feeling that may be accompanied by light-headedness or the jitters caused by low blood sugar levels from lack of food. Binge risk: high.

Hungry: Your next meal is on your mind. If you don't eat within the hour, you enter dangerous "starving" territory.

Moderately hungry: Your stomach may be growling, and you're planning how you'll put an end to that nagging feeling. This is optimal eating time.

Satisfied: You're satiated—not full, but not hungry, either. You're relaxed and comfortable and can wait to nosh.

Full: If you're still eating, it's more out of momentum than actual hunger. Your belly feels slightly bloated, and the food does not taste as good as it did in the first few bites.

Stuffed: You feel uncomfortable and might even have mild heartburn from your stomach acids creeping back up into your esophagus.

2. Refuel every 4 hours
Still can't tell what true hunger feels like? Set your watch. Moderate to full-fledged hunger (our ideal window for eating) is most likely to hit 4 to 5 hours after a balanced meal. Waiting too long to eat can send you on an emergency hunt for energy—and the willpower to make healthful choices plummets. "Regular eating keeps blood sugar and energy stable, which prevents you from feeling an extreme need for fuel," says Kate Geagan, RD, author of Go Green Get Lean: Trim Your Waistline with the Ultimate Low-Carbon Footprint Diet (Rodale, 2009).

To slim down: If you're feeling hungry between meals, a 150-calorie snack should help hold you over. Here are a few ideas: Munch on whole foods such as fruit and unsalted nuts—they tend to contain more fiber and water, so you fill up on fewer calories. Bonus: They're loaded with disease-fighting nutrients.

Avoid temptation by packing healthful, portable snacks such as dried fruit in your purse, desk drawer, or glove compartment.

3. Eat breakfast without fail
A study published in the British Journal of Nutrition tracked the diets of nearly 900 adults and found that when people ate more fat, protein, and carbohydrates in the morning, they stayed satisfied and ate less over the course of the day than those who ate their bigger meals later on. Unfortunately, many Americans start off on an empty stomach. In one survey, consumers reported that even when they eat in the morning, the meal is a full breakfast only about one-third of the time.

To slim down: If you're feeling full-blown hunger before noon, there's a chance you're not eating enough in the morning. Shoot for a minimum of 250 calories and make it a habit with these three strategies.

* Prepare breakfast before bed (cut fruit and portion out some yogurt).
* Stash single-serving boxes of whole grain cereal or packets of instant oatmeal and shelf-stable fat-free milk or soy milk at work to eat when you arrive.
* Eat a late breakfast if you can't stomach an early one. "Don't force anything," says John de Castro, PhD, a behavioral researcher and dean of the College of Humanities and Social Sciences at Sam Houston State University. "Just wait a while and eat at 9 or 10 AM. It will help you stay in control later in the day."

4. Build low-cal, high-volume meals
Solid foods that have a high fluid content can help you suppress hunger. "When we eat foods with a high water content like fruits and vegetables, versus low water content foods like crackers and pretzels, we get bigger portions for less calories," says Barbara Rolls, PhD, author of The Volumetrics Eating Plan and a professor of nutritional sciences at Pennsylvania State University. Bottom line: You consume more food but cut calories at the same time. Rolls found a similar effect in foods with a lot of air. In one study, people ate 21% fewer calories of an air-puffed cheese snack, compared with a denser one.

To slim down: Eat fewer calories by eating more food. Try the following healthy ways to fill up.

* Start dinner with a salad, or make it into your meal (be sure to include protein such as lean meat or beans).
* Choose fresh fruit over dried. For around the same amount of calories, you can have a whole cup of grapes or a measly 3 tablespoons of raisins.
* Boost the volume of a low-cal frozen dinner by adding extra veggies such as steamed broccoli or freshly chopped tomatoes and bagged baby spinach.

5. Munch fiber all day long
Fiber can help you feel full faster and for longer. Because the body processes a fiber-rich meal more slowly, it may help you stay satisfied long after eating. Fiber-packed foods are also higher in volume, which means they can fill you up so you eat fewer calories. One review published in the Journal of the American Dietetic Association linked a high intake of cereal fiber with lower body mass index and reduced risk of type 2 diabetes and heart disease.

To slim down: Aim to get at least 25 g fiber a day with these tips.

* Include produce such as apples and carrots—naturally high in fiber—in each meal and snack.
* Try replacing some or all of your regular bread, pasta, and rice with whole grain versions.

6. Include healthy protein at each meal
When researchers at Purdue University asked 46 dieting women to eat either 30% or 18% of their calories from protein, the high-protein eaters felt more satisfied and less hungry. Plus, over the course of 12 weeks, the women preserved more lean body mass, which includes calorie-burning muscle.

To slim down: Boost your protein intake with these ideas.

* Have a serving of lean protein such as egg whites, chunk light tuna, or skinless chicken at each meal. A serving of meat is about the size of a deck of cards or the palm of your hand—not including your fingers.
* Incorporate beans into your meals. Black beans, chickpeas, and edamame (whole soybeans) are low in fat
, high in fiber, and packed with protein.

www.prevention.com/6-step-plan-to-st
op
-overeating/list/1.shtml


MARION

THE EMPOWERED LIFE EXPECT IT . BELIEVE IT. RECEIVE IT.
The human will is the most incredible thing. It's keeps us going, when everyone else expects us to quit.

THIS MEANS
WAR AGAINST FAT: EAT TO LIVE WITH COMMITMENT, CONSISTENCY, & CONTROL



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NOMORESTALLING's Photo NOMORESTALLING Posts: 33,562
8/2/10 8:50 P

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Exploring the Perfect Diet for Your Genes
Revolutionary science reveals the best diet to fit your personal DNA makeup. Find out whether a low-fat, low-carb or balanced diet can help you lose weight.

Dieting is often an endless cycle of losing weight and gaining it all back. Thousands of diets exist, but how do you know which one is best for you? The answer may lie in your DNA.

The idea of the DNA diet is rooted in the scientifically proven reality that dieting simply doesn't work for many people. According to studies, 95% of people will gain back the weight they lose within a few years, and 41% of those who attempt dieting will eventually gain back more weight than they lost.

A now famous study conducted at Stanford University looked at the long-term effects of weight loss using a few different diets assigned at random. Results showed that some participants lost weight on one type of diet, such as low-fat, while others did not. The study then tested participants' DNA for 3 specific gene variations and found that those using the best diet for their DNA lost as much as 2 1/2 times more weight than those not using their best DNA diet.

"This genetic testing is a brand new field, nutrigenomics, the link between genes and nutrition," says David Katz, MD, nutrition expert and founder of the Yale Prevention Center. "It makes sense because our genes control hormone levels, enzyme levels - all the basic levels of metabolism. And how we metabolize food determines what happens to the nutrients and calories we take in."

While DNA testing is available and relatively affordable, you don't necessarily have to take a DNA test to determine your best diet. "There are numerous signs," says Keri Glassman, a registered dietician. "Physical measures -- the things you see in the mirror, clinical measures -- simple tests you get at a yearly check-up, and also symptomatic measures, ways you're feeling physically or emotionally."

Here are examples of 3 DNA-based diets -- low-fat , low-carb and balanced -- and how to determine which may be best for your genetic makeup.

A Low-Fat Diet

May be best for your DNA if you have:

* Heart disease in your family
* Low energy levels
* High LDL cholesterol

A low-fat diet can provide weight loss and protect you from diseases you're predisposed to. Avoid fatty foods, refined sugars and carbohydrates; they can make you feel lethargic. For best energy, eat low-fat carbs, including whole grains like quinoa, or legumes, like black beans. Choose monounsaturated fats like olive oil and avocado to improve your HDL cholesterol.

Low-Fat Diet Basics

Consume no more than 77 grams of fat per day

Portion breakdown

* 70% carbs
* 15% protein
* 15% fat

A Low-Carb Diet

May be best for your DNA if you have:

* Weight around your midsection
* High blood pressure
* High triglycerides

If your waist is greater than 35 inches, you're at risk for heart disease, gall bladder disease and diabetes. You may be insulin resistant, which means you have difficulty processing sugar. By losing 10% of your body weight, you can also lower your blood pressure. Choose lean healthy proteins and limit the amount of carbs, especially refined white foods like starchy potatoes and bread.

Low-Carb Diet Basics

Consume between 20-60 grams of carbs a day

Portion breakdown:

* 30% carbs
* 40% fat
* 30% protein

A Balanced Diet

May be best for your DNA if you have:

* Family history of diabetes or heart disease
* Mediterranean ethnicity
* Frequent indigestion or constipation

"If it was good enough for your parents, it's good enough for you," says Dr. Katz. "That's the real power of nutrigenetics. It reminds us of the importance of our heritage." For example Scandinavians do very well consuming dairy because they are lactose tolerant, whereas, many Native Americans and Chinese are lactose intolerant.

Balanced Diet Basics

Portion breakdown

* 50% carbs
* 30% fat
* 20% protein

www.doctoroz.com/videos/monday-dr-oz

MARION

THE EMPOWERED LIFE EXPECT IT . BELIEVE IT. RECEIVE IT.
The human will is the most incredible thing. It's keeps us going, when everyone else expects us to quit.

THIS MEANS
WAR AGAINST FAT: EAT TO LIVE WITH COMMITMENT, CONSISTENCY, & CONTROL



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KAUAI-CAROLANN's Photo KAUAI-CAROLANN SparkPoints: (137,508)
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8/1/10 10:31 P

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Thank you! I have a general plan for the week, but until the morning of, never know quite how it's going to be prepped. Figure it's good to put it out there to keep me accountable (and not driving thru the drive thru) and maybe spark a new recipe someone else will share.

Carol~~ Kauai, Hawaii
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~Be careful what you water your dreams with. Water them with worry & fear and you will produce weeds that choke the life from your dream. Water them with optimism & solutions, you will cultivate success....Lao Tzu



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GOOZLEBEAR's Photo GOOZLEBEAR SparkPoints: (160,751)
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8/1/10 9:42 P

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Carol, that menu sounds absolutely wonderful, thanks for sharing with us!!!!! emoticon emoticon emoticon emoticon

Sandi
My hubby and I have just celebrated our 51th wedding anniversary, can't believe we've been married that long! We have 2 children and 4 grandchildren and live in Tallahassee, Florida.

Leader of Angels Amongst Us Team

Have a wonderful rescue named Zoey!


 
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KAUAI-CAROLANN's Photo KAUAI-CAROLANN SparkPoints: (137,508)
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8/1/10 1:58 P

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Dinner for tonight:

Foil packet:
Fresh spinach on the bottom, small piece of salmon, dill weed, white pepper, sliced portabella, onion & tomatoes. It will need a couple spritzes of Pam in the layers for moisture as salmon steams really nicely.

Simple salad of cucumber, tomatoes, red onion with seasoned rice wine vinegar.

Steamed broccoli.

Garlic roasted mashed cauli-red potatoes (1/3 ratio steamed cauliflower mashed with 2/3 steamed red potato & some sweet roasted garlic).

That's a lot of good, healthy food for 385 calories!!

emoticon

Edited by: KAUAI-CAROLANN at: 8/1/2010 (14:40)
Carol~~ Kauai, Hawaii
BLC 23-25 Mocha Maniacs
BLC 19-22 Rose Rangers
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BTSQ2 Orchid Oasis
www.fitbit.com/user/25866C FLEX!
~Be careful what you water your dreams with. Water them with worry & fear and you will produce weeds that choke the life from your dream. Water them with optimism & solutions, you will cultivate success....Lao Tzu



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STARBURST4's Photo STARBURST4 Posts: 478
8/1/10 1:21 P

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emoticon reminder for me to just get up and move my body! emoticon

There are times when your worries seem more than you can bear. Keel down, close your eyes give it to God, he'll answer your prayer.


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RSSSLHB's Photo RSSSLHB SparkPoints: (205,434)
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8/1/10 11:23 A

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emoticon

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8/1/10 10:32 A

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emoticon for sharing!!

Marj


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8/1/10 5:40 A

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Attitude toward what is happening around us is the key - I try remind myself every day - or else stupid stuff and things I have no control over get the best of me and I use that as an excuse to eat junk - or when I am not even hungry - emoticon

The best sermons are lived not spoken! Think about it! twitter facebook


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KAUAI-CAROLANN's Photo KAUAI-CAROLANN SparkPoints: (137,508)
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No air conditioning here either & add in menopausal hot flashes, well not really hot flashes, more like hot hours!
emoticon

Edited by: KAUAI-CAROLANN at: 8/1/2010 (05:47)
Carol~~ Kauai, Hawaii
BLC 23-25 Mocha Maniacs
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www.fitbit.com/user/25866C FLEX!
~Be careful what you water your dreams with. Water them with worry & fear and you will produce weeds that choke the life from your dream. Water them with optimism & solutions, you will cultivate success....Lao Tzu



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CJSARGENT1's Photo CJSARGENT1 SparkPoints: (69,605)
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7/31/10 11:34 P

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It truly is the "little" things that count.

Change is good so get over it and move on


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NOMORESTALLING's Photo NOMORESTALLING Posts: 33,562
7/31/10 7:27 P

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KAUAICAROLANN,
Hey i did that for a couple of summers when I was younger, in high school and living in Northern Ontario. The camp was called Cedar Point Musky Camp. I'd have at least ten cabins to every day that same way! And the cabins weren't air conditioned either!

MARION

THE EMPOWERED LIFE EXPECT IT . BELIEVE IT. RECEIVE IT.
The human will is the most incredible thing. It's keeps us going, when everyone else expects us to quit.

THIS MEANS
WAR AGAINST FAT: EAT TO LIVE WITH COMMITMENT, CONSISTENCY, & CONTROL



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JUKEBOX2's Photo JUKEBOX2 Posts: 31,003
7/31/10 6:35 P

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Excellent post!,,, The house work does me in!

Ray Brookwell - My Spark Name is Jukebox2

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GOOZLEBEAR's Photo GOOZLEBEAR SparkPoints: (160,751)
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7/31/10 6:34 P

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To me, yard work is a major calorie burner! After I have spent the day doing that, every muscle I have hurts!!!! and in places I didn't even know was suppose to hurt! emoticon emoticon

Sandi
My hubby and I have just celebrated our 51th wedding anniversary, can't believe we've been married that long! We have 2 children and 4 grandchildren and live in Tallahassee, Florida.

Leader of Angels Amongst Us Team

Have a wonderful rescue named Zoey!


 
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LINDAKAY228's Photo LINDAKAY228 Posts: 16,362
7/31/10 6:17 P

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We've had lots of rain the past few weeks and my back yard looks like a jungle. I could definitely get some working out done by pulling those weeds while the ground is wet. They are too wet to use the weed eater on anyway and it would definitely help me to be pulling them. Think I'll go start right now since it just rained a lot about an hour ago. Thanks for the reminds.

Linda

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SAMMYSPARRA's Photo SAMMYSPARRA Posts: 962
7/31/10 4:53 P

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emoticon emoticon for the info & the link.
It just goes to show that as long as we just keep moving we are really burning up the calories and we don't have to be at a gym or huffing, puffing & sweating every time we try to do some workouts! emoticon emoticon

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DONNAEDA's Photo DONNAEDA SparkPoints: (98,689)
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7/31/10 3:40 P

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thanks for the blog. Its very interesting information

Donna
Brown Deer, WI
leader of Weight Watchers Support team - leader
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KAUAI-CAROLANN's Photo KAUAI-CAROLANN SparkPoints: (137,508)
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7/31/10 2:29 P

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I clean vacation rentals for a living. Imagine doing a spring clean on a condo or home that's been occupied with care free people frolicking on the beach (sand) and parks (grass) for at least a week, usually more. Now do that every time, every day!

Vacuuming with gusto can work up quite a sweat! Do that and move every piece of furniture in the house along with and it's a workout. Don't get me wrong, I love my job 95% of the time and couldn't imagine working in an office setting. That daily get up and go keeps me moving and motivated. This is simply an agreement to what's been stated thus far...extra steps, motion, movement add up every day.

Here's a cool link: www.primusweb.com/fitnesspartner/cal
cu
lat.htm


I did some comparisons with what SP has on it's fitness tracker and they are indeed fairly close.

Carol~~ Kauai, Hawaii
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BLC 19-22 Rose Rangers
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www.fitbit.com/user/25866C FLEX!
~Be careful what you water your dreams with. Water them with worry & fear and you will produce weeds that choke the life from your dream. Water them with optimism & solutions, you will cultivate success....Lao Tzu



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VXWALL1942's Photo VXWALL1942 SparkPoints: (75,327)
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7/31/10 2:06 P

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My vacuum takes a lot more calories...its heavy and sucks hard, making it difficult to push and pull.

Thanks for the post. I'll be targeting additional small bits of exercise and dropping 50 calories from my daily range.

vicki

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Great post!!!! I love the way little activities you do manage to burn calories. Thanks!!

Sandi
My hubby and I have just celebrated our 51th wedding anniversary, can't believe we've been married that long! We have 2 children and 4 grandchildren and live in Tallahassee, Florida.

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Getting Over the Hump
Have YOU hit a plateau with your weight and waist-loss after your initial success? Don't panic; it's normal. It often happens around day 30 or later. When it does, there are three ways to get over the hump:

1. Drop another few calories from your daily intake.

www.realage.com/videos/?bclid=503052
30
01/


2. Increase your physical activity.

Double-Duty Exercise Opportunities
By RealAge


You know how tough it can be to find time to work out. Jam-packed schedules and never-ending chores don't seem to leave much time for taking care of yourself.

But a hectic life is no reason to forgo your daily workout. Especially since the benefits of moving your body are enormous. With a little creativity, you can make exercise part of your routine no matter how long your to-do list is.

Use this simple plan to sneak some calorie-burning intensity into the chores you're already doing.
Pick Up the Pace

THIS WOULD BE ME!!!

The key to turning any household task into exercise is to pick up the pace or increase intensity and sustain it for as long as comfortably possible without taking a break.

So if you have to clean the floors, throw on some upbeat music, and put some major muscle behind your mopping. And set yourself a goal to see if you can finish within a certain time limit. This will help you keep the activity intense enough to count it as exercise.
Get Creative

Some activities, such as weeding or raking, already require a high level of energy. But turning up the burn on other less intense activities, like washing dishes or dusting, may require a little more ingenuity.

Try these three creative ways to turn everyday chores into a workout. Adding these boosters could help you burn up to 180 extra calories per half hour of activity.
Dirty Dish Dips

Don't let a mountain of dishes prevent you from working out when you could take care of both at the same time. Start the dishes, and then every few minutes, stop to do some dirty dish dips:

* Areas worked: chest, arms.
* Starting position: Face the sink, hands on the edge of the countertop, arms straight; position feet slightly farther than arms-length away from the counter so that your body is at a slight angle.
* Action: Without bending at your waist, slowly bend your elbows and lower your chest toward the counter. Dip your chest toward the counter as far as comfortably possible before returning to your starting position. Repeat 5 to 10 times.
* Tip: Make sure the counter and your hands are dry and you're wearing shoes that won't slip.

Backyard Twists

Raking the yard is already a great workout. Do it for half an hour and you'll burn about 171 calories, which is close to what you'd expend by running a mile. Boost the calorie burn with this twist:

* Areas worked: arms, shoulders, stomach, back, and sides.
* Starting position: Rake gripped in both hands, right hand lowest on the rake handle; arms extended to make a long rake stroke.
* Action: Reach the rake out as far as you can, and pull debris back toward your left foot by taking long, steady strokes while twisting your hips and upper body to the left. Do half of your raking with this motion, and then move your left hand below your right on the rake handle and do the rest with a left-to-right twisting motion.
* Tip: Start by raking for only a few minutes with this motion and work your way up as you get stronger. This motion works well when sweeping floors, too. Consult your healthcare provider first if you have back problems.

Squeaky Clean Squats

Whether you're mopping the floor, washing the car, or scrubbing windows, you can get a lower body workout with a couple of buckets half-filled with water:

* Areas worked: arms, thighs, buttocks.
* Starting position: Stand with one bucket handle gripped in each hand, feet shoulder-width apart; back, arms, and legs straight.
* Action: Keep your arms straight down at your sides while you slowly squat by bending at the knee and hip joints. Lower yourself until your thighs are roughly parallel to the ground, then return to starting position. Repeat 10 times.
* Tips: To avoid injury, keep your knees centered over your toes when squatting, do not allow your thighs to dip beyond parallel to the ground, and keep your back straight.

Adding Up the Minutes

It takes only a few extra minutes to turn a routine chore into a calorie-burning exercise. And those minutes add up toward the RealAge minimum exercise recommendation for optimal health -- at least 30 minutes on most days of the week.
Top ten household chores for burning calories*
1. Moving furniture 225 calories
2. Scrubbing floors 189 calories
3. Raking leaves 171 calories
4. Gardening 162 calories
5. Mowing the lawn 162 calories
6. Washing the car 153 calories
7. Cleaning windows 153 calories
8. Vacuuming 84 calories
9. Washing dishes 76 calories
10. Doing laundry 72 calories
*Estimations based on a 150-pound person and 30 minutes of activity

Always supplement your exercise routine with longer bouts of cardiovascular exercise, such as walking, whenever possible. But on days when time is scarce and the to-do list is long, remember that it's important to make exercise a priority. Doing your chores with a little extra energy and vigor is a great way to multitask

MARION

THE EMPOWERED LIFE EXPECT IT . BELIEVE IT. RECEIVE IT.
The human will is the most incredible thing. It's keeps us going, when everyone else expects us to quit.

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WAR AGAINST FAT: EAT TO LIVE WITH COMMITMENT, CONSISTENCY, & CONTROL



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