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LESSOFJOSIE Posts: 2,463
8/4/08 3:12 P

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Monday's Tip of the day:

Avoid stress while eating:

When we are stressed, our digestion can be compromised, causing problems like colitis and heartburn. Avoid eating while working, driving, arguing, or watching TV (especially disturbing programs or the news). Try taking some deep breaths prior to beginning your meal, or light candles and play soothing music to create a relaxing atmosphere.

LESSOFJOSIE Posts: 2,463
8/4/08 3:12 P

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I'm glad you liked the tips!!!!!!!!!!!!!!!!

RACHPENN's Photo RACHPENN Posts: 428
7/25/08 5:21 P

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Josie-This is the first time I've read these tips and it was absolute perfect timing. I have been completely off my plan for a full week AND we are entering the weekend, which typically destroys my hard work. Thanks for the tips! I'm ready to get back on track for a healthy weekend!

 current weight: 126.0 
LESSOFJOSIE Posts: 2,463
7/25/08 11:30 A

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This is for all of you how struggle on the weekend!

10 Tips for a Healthy Weekend

Many a diet has been ruined on a weekend. Our weekends are usually less structured than a week day. We have more free time (to sit in front of the TV with a bag of chips) and more temptations (in the form of Aunt Betty's famous chocolate chip cookies).

But with a little planning, it's easy to stick to your diet throughout the weekend. Check out the tips below.

10 Tips for a Healthy Weekend

1. Get outside and get moving. The weekend is the perfect time to go outside and do something fun. Make a date with your friends and family to go to the beach, hike through the woods, or play a game of kickball.

2. Try a new recipe. Take some time to dust off those old cookbooks and pick out a recipe that you've always wanted to try but never had the time to make. You might find a new favorite healthy dish!

3. Keep your water bottle with you. Studies show that we should drink at least 8 glasses of water a day. This includes the weekend! if you always have your water bottle handy, then you'll be less likely to purchase a sugary soda when you are out and about.

4. Watch your alcohol. The calories in alcoholic beverages can add up pretty quickly...especially if you're the type of person who likes fruity mixed drinks. If you must drink alcohol, try to stick with either a red wine or a clear liquor mixed with non-caloric beverages (club soda, water, diet cola).

5. Read a healthy article or book. By reading articles or books about healthy living on the weekend, healthy thoughts will be at the forefront of your mind and you'll be less likely to make bad choices.

6. Park far away. If you're going out shopping, park as far away from the store as you can. This will help you to get a bit more exercise in.

7. Plan for a treat. Going to a birthday party and want some cake? Having pizza and movie night with your sweetie? If you make lower calorie food choices during the rest of the day, then these types of treats won't completely sabotage your diet.

8. Keep your mind and hands busy. Many of us reach for food when we are bored or watching TV. If you take up a hobby which uses your hands, you'll be less likely to fill your hands with snacks.

9. Double your exercise time. Since we tend to have more free time on weekend, super-charge your workout by doubling your usual time. You'll burn more calories which will help counter any less than healthy choices you make.

10. Set goals for the week. It's always a good idea to spend some time on the weekend planning and setting your goals for the week ahead. If you have set some healthy goals for the week, then you won't want to ruin them during the weekend.

By following these tips, you'll be more likely to stick to your healthy habits and achieve the success that you are looking for.

Shannon Tani is a former fattie, who weighed over 220lbs. She has currently lost over 70lbs. One day she realized that people would rather hear dieting advice from someone who's "been there, done that" than a boring old doctor who's never been fat a day in his life. So she started the website Better Off Fat to share her experiences and ideas.

Edited by: LESSOFJOSIE at: 7/25/2008 (11:28)

LESSOFJOSIE Posts: 2,463
7/24/08 10:57 A

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Something interesting I found

A Creed to Live By
(one the most classic motivational poems)

Don't undermine your worth by comparing
yourself with others,

It is because we are different that each
of us is special.

Don't set your goals by what other people
deem important,

Only you know what is best for you.

Don't take for granted the things closest
to your heart

Cling to that as you would your life, for without
them life is meaningless.

Don't let your life slip through your fingers by living
in the past or the future.

By living your life one day at a time, you live all the
days of your life.

Don't give up when you still have something to give

Nothing is really over … until the moment
you stop trying.

Don't be afraid to admit that you are less
than perfect,

It is the fragile thread that binds us to each other.

Don't be afraid to encounter risks,

It is by taking chances that we learn how to be brave.

Don't shut love out of your life by saying it's
impossible to find.

The quickest way to receive love is to give love.

The fastest way to lose love is to hold on too tightly,

And the best way to keep love is to give it wings.

Don't dismiss your Dreams. To be without
dreams is to be without hope.

To be without hope is to be without purpose.

Don't run through life so fast that you forget
where you've been,

But also know where you're going.

Life is not a race, but a journey to be savored
every step of the way.

Author Unknown

LESSOFJOSIE Posts: 2,463
7/23/08 10:25 A

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Wednesday's Tip

25 Ways to Get Back on Track Today
Don't Give Up on Your Goals!

Not long ago, you were energetic and determined to start your healthy lifestyle. Starting with enthusiasm and hope, you watched your food intake diligently, exercised like it was going out of style, and even avoided the temptation that seemed to lurk around every corner. You were confident that you were going to reach your goals once and for all!

Then certain tragedy struck! You ate an extra piece of birthday cake. Realizing you had “blown” your diet, you ate another and another and couldn’t get it together the next day either. Or worse, you missed one workout, and that turned into a whole week away from the gym. After that, your momentum to start over again was gone, and your gym bag hasn’t left the closet since.

Every time you misstep on your healthy journey, you have two choices: to keep walking backwards, which will surely take you even further away from your goals; or to accept your lack of perfection as normal and forgivable, and take not one, but two positive steps down the path that brings your closer to the future you want.

If you’re reading this, you might have been walking backwards for a while. But instead of waiting for the next day, week, month or even year to overhaul your habits, start TODAY. And start small. You can’t go from the recliner to running or from burgers to Brussels sprouts in an afternoon. But you can do one, two or even a handful of small things that will help you regain your momentum for healthy living.

When you feel like getting back on track is overwhelming, try one (or more) of these small steps each day.

1. Try a short workout. Even five minutes is better than nothing. For ideas browse our video library or workout generator.

2. Try a new recipe. Cooking healthy foods can be fun and it never has to be bland.

3. Eat a healthy breakfast. Your morning meal sets the stage for the rest of your day, so start if off right! Get lots of breakfast ideas here.

4. Drink your water. Try to aim for 8 cups each day and you’ll feel the difference!

5. Look at Motivational SparkPages. Seeing how others overcome similar struggles and obstacles can be a great source of motivation.

6. Track your food today. No matter how it adds up, you’ll learn from it.

7. Update your SparkPage. It’s a visual way to track your ups and downs, but also your progress.

8. Share your goals. Whether you post them on the Message Boards or share them with a friend, you’ll be more accountable.

9. Exercise for 10 minutes. Jump rope, march in place, or do some crunches. Small amounts do add up to something big!

10. Find a buddy. Get support from friends, whether you need someone to listen or a mentor to give you ideas and encouragement.

11. Take a walk. Don’t worry about how long or far you go—just get out there!

12. Create a motivational collage. Include pictures of your goal and reasons why you want to get there.

13. Go shopping for some healthy foods. Use this shopping list for ideas.

14. Check the nutrition facts before you go out to eat. That way, you can make an informed choice.

15. Ride your bike. Even a leisurely ride has benefits for your body and mind.

16. Work in the yard. Gardening and yard work is a great way to add activity to your day.

17. Take the stairs. Even if this is the only thing you do all day, you’ll feel stronger for it.

18. Rack up those SparkPoints! You earn them for every healthy task you do on the site—talk about motivating! Aim for a certain milestone, such as 100 points, and then reward yourself with a SparkGoodie!

19. Listen to an inspirational song. Better yet, make a playlist of them so you can turn to it whenever you need a boost.

20. Re-start your SparkPeople program. Sometimes it’s easier to get back on track when you have a clean slate.

21. Measure your portions. It’s a simple way to learn how much you’re eating.

22. Eat a piece of fruit. Even if 5-9 servings of fruit and vegetables sounds impossible to you, one is doable.

23. Slow down during meals. You’ll be less likely to overeat and more likely to enjoy your meal.

24. Play! What kids call “play,” we often call “exercise.” Play a sport, a game, or use the playground equipment to bring the fun back into fitness.

25. Learn something new. Sometimes simply taking a quiz or reading an article about nutrition, fitness, or health can change your mindset and get you back on track.

In tennis, losing one point isn’t the end of the world. It happens to the best of them. In fact, if you can consistently win a few more points that you lose, you may end up in the hall of fame. With healthy eating and exercising, as long as you’re consistently out-stepping your steps back, you’re ahead of the game. If you expect perfection (and many of us do), you’re setting yourself up for disappointment and guilt.

You CAN get back on track today. Even if you’re moving slowly, you’ll be moving in the right direction!
Article created on: 3/25/2008

Edited by: LESSOFJOSIE at: 7/24/2008 (10:54)

LESSOFJOSIE Posts: 2,463
7/22/08 10:38 A

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Tuesdays tips!!

Leave behind three or four bites of your meal. Research shows that people usually polish off everything they're served, even if they're not hungry.

Spike foods with hot sauce or chili peppers. Both are high in capsaicin, which may help curb your appetite. A study in the British Journal of Nutrition revealed that people who had a hot sauce on their food ate 200 fewer calories in the next three hours than did those who ate their meal plain.

LESSOFJOSIE Posts: 2,463
7/21/08 10:21 A

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Monday's tip

Make changes gradually. Just as there are no "superfoods" or easy answers to a healthy diet, don't expect to totally revamp your eating habits overnight. Changing too much, too fast can get in the way of success. Begin to remedy excesses or deficiencies with modest changes that can add up to positive, lifelong eating habits. For instance, if you don't like the taste of skim milk, try low-fat. Eventually you may find you like skim, too.

LESSOFJOSIE Posts: 2,463
7/21/08 10:20 A

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I weighed myself this weekend to help with not over eating and it totally worked! It kept me accountable!

7/18/08 7:04 P

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The DVR pointer is really good; I still like to eat when I watch my tv shows. I like having good breakfasts, and I still weigh myself on weekends- everyday means everyday.

Life is not fair, or unfair, it is simply what you make of it!

 Pounds lost: 12.0 
LESSOFJOSIE Posts: 2,463
7/18/08 11:08 A

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Friday's tip
Seems appropriate!

Weekend Diet Tips
Don't let your off days make you fat!

Saturday and Sunday backsliding can erase your fitness gains made during the week. Here's how to party like a rock star and still feel fit on Monday.


. . . party:
* Pencil in at least one longer workout later in the week to counteract the extra weekend calories you'll no doubt consume.

* Take a break from your typical routine to cross-train or, say, attend a boxing class. You'll burn more fat as you put demands on different muscles. Take a swim instead of your typical stint on the elliptical machine; or play basketball or soccer. Maybe swap a short run for a longer one that includes sprints and hills.

* Try to start Saturday and Sunday with a healthy breakfast, even if you're waking up later. It'll rev up your metabolism. Successful weight control is consistently linked to breakfast-eating.

chill at home:
* Jump on the scale on Saturday morning, and plan to do it again on Monday. Researchers say people who weigh themselves are better at weight control.

* Variety is the cornerstone of a healthy diet, but having too many options spells doom for persistent snackers. Restrict afternoon snacks to one healthy choice, such as almonds, popcorn, or pretzels. No refills!

* Avoid mindless eating while you commune with your DVR. Leave food and drinks in the kitchen. When food's directly under your nose, you eat more.

* Head out with a full belly. Before hitting the bar, eat a meal with at least six ounces of meat, poultry, or fish and a cup or more of cooked vegetables. When you're full you're less likely to cave in to high-fat bar food.

* Steer clear of mixed drinks, which can pack upward of 500 calories per. Stick with a 150-calorie beer or glass of wine. Or at least opt for something made with a low-cal mixer, like diet soda or diet tonic.

* Budget. Set a limit on how much you'll spend on drinks before the night starts. Then alternate alcoholic beverages with mineral water or club soda. You'll drink less alcohol and maybe even come in under your goal.
* Get your rest. Sleep deprivation can wreak havoc on your metabolism and makes it difficult to avoid overeating, especially after a long night of drinking.

eat out:
* Order first. Set the tone for the meal by choosing a healthier entrče.

* Don't waste calories on mundane foods, like white rolls or baked potatoes. Save those calories for foods you don't eat very often or never make at home.

* Drink with dinner, not before. A predinner drink lowers your resistance, making you much more likely to indulge on something you didn't really want.

LESSOFJOSIE Posts: 2,463
7/17/08 11:10 A

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Thursday's tip!

Eat regular meals. Skipping meals can lead to out-of-control hunger, often resulting in overeating. When you're very hungry, it's also tempting to forget about good nutrition. Snacking between meals can help curb hunger, but don't eat so much that your snack becomes an entire meal.

LESSOFJOSIE Posts: 2,463
7/16/08 1:31 P

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Next tip:

Reduce, don't eliminate certain foods.

Most people eat for pleasure as well as nutrition. If your favorite foods are high in fat, salt or sugar, the key is moderating how much of these foods you eat and how often you eat them.
Identify major sources of these ingredients in your diet and make changes, if necessary. Adults who eat high-fat meats or whole-milk dairy products at every meal are probably eating too much fat. Use the Nutrition Facts panel on the food label to help balance your choices.

Choosing skim or low-fat dairy products and lean cuts of meat such as flank steak and beef round can reduce fat intake significantly.

If you love fried chicken, however, you don't have to give it up. Just eat it less often. When dining out, share it with a friend, ask for a take-home bag or a smaller portion.

LESSOFJOSIE Posts: 2,463
7/16/08 1:29 P

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hehhehe I love donuts....but they are the enemy emoticon

7/16/08 11:28 A

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I want a doughnut now :(

Life is not fair, or unfair, it is simply what you make of it!

 Pounds lost: 12.0 
LESSOFJOSIE Posts: 2,463
7/15/08 11:03 A

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Top Seven Foods for Good Health and Longevity

Black raspberries
Flax Seeds
Green Leafy Vegetables
Broccoli sprouts

Worst Seven Foods for Health and Longevity

Potato Chips and French Fries
Sausage, hot dogs
Pickled, smoked or barbequed meat

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