Alerting number popped up!

Hi, Guys:

Guess the extra carbs I've been indulging in lately have finally decided to take up residence. I reached my 2 lb increase, my alerting number, and now I'm sticking to the straight and narrow to banish it away once more.

I'm back to 2 carbs (in the morning only), 2 protein, 2 fruit, 3 veges, 1 dairy, 2 fats, and 1 freebee (100 cals or less) for the next few days to try and get rid of this extra poundage.

I don't want to be taking it with me on my weekend away with my sisters and Mom. So I'm determined to lose it before Friday at 3:00 p.m. when THE WEEKEND begins. Can she do it? You ask.

I hope so. I'll keep you all posted.

Feel free to join me in the fight. I love company!

Blessings,

Eileen

Pizza

Every one loves pizza. Right? I know I do.

While I was losing weight I refrained from enjoying the traditional pizza one orders in, though.

As my family downed a couple boxes of greasy, and oh so tasty pizza, I pulled out a Weight Watcher's pita, spread a tablespoon of diet spaghetti sauce on it and sprinkled on my measured 1 oz of low-fat mozzarella cheese, then topped it with an array of fresh vegetables and grilled chicken. Next, I slid it into the oven and let it roast until the cheese melted and the veges softened some. Amazingly enough, I really enjoy this style of pizza and it contains far less fat and calories than the tradition pizza does.

Now that I'm at goal, I must admit I will now join my family for the odd slice of traditional pizza and my body does handle it well. But that's because I practice control. I don't eat more than a slice or two as my whole meal and I round it out with fresh veges or fruit to get some healthier food into me at the same time.

I still make those lower calorie pizza's on pita's from time to time and quite enjoy them, too. So, do yourself a favour and try creating your own personal pizza the healthy way the next time your family orders in. You may discover that you like them even better. Your body will sure appreciate the alternative, anyway!

Blessings,

Eileen

Granola

If you're like me you enjoy those wonderful yogurt, fruit, and granola parfaits. There's nothing wrong with that, really, especially if you use low-fat yogurt, and fruit, well all fruit is great for you. It's that last ingredient that can cause us some trouble.

Many granola products are high in sugar, in fact most are. If you're really trying to cut sugar intake and calories, then a better choice would be to substitute Kashi cereal for the granola. You'll still get the crunch, but with a whole lot less sugar.

That's my tip for today. Kashi verses granola. Try it and see what you think. Remember, you can still add a couple almonds to your parfait to get that nutty flavour.

Wishing you all a wonderful weekend. May the sky be shining in your part of the world!

Blessings,

Eileen

Mind Power

Hi, All:

I've been asked a time or two if I used "mind power" to achieve my weight loss goal.

Well...the simple answer is, YES.

I believe anyone purposely working toward losing weight is influenced by their personal outlook, and whether or not they practice a positive or negative attitude toward their set agenda will certainly affect the outcome.

Remember that old "I think I can. I think I can." chant? I challenge you to take it a step further and switch it to, "I KNOW I can, I KNOW I can..."

Believe in yourself and you've crossed the first hurdle of weight loss--you've gained the positive attitude that will help you overcome the inevitable setbacks that will test you along the way and continue to test you throughout the rest of your life during the perpetual maintenance stage.

Sorry folks, but that's the truth. If you are prone to packing on the pounds, this is a life long journey, it doesn't end when you reach goal, it's a cross you will bear the rest of your life so you would do well to accept it with a positive attitude!

Dare to imagine yourself with more energy, less fatty-tissue pain, clothes that fit comfortably that you can be proud to wear, an encourager for all who are struggling and can't imagine they'll be able to succeed like you have. But, oh, you're living proof that they CAN succeed. Envision yourself as an example of success. Dare to feel confident and secure in your choice to partake in that scrumptious cheese cake slice next time you socialize with friends or family. You've been disciplined all week, so you deserve the treat and won't feel a speck of guilt for enjoying it, afterall.

Dare to control your food intake and reap the benefits in so many ways!

Happy Positive Thinking Everyone!

Blessings,

Eileen

Carbs--Don't we just love them!

Hi, All:

This site needed some colour so I added a few widgets that I thought might be of interest. Take a look over there on the right hand side and check out what they offer. I hope they provide some more tips as well as encouragement to us all. One of the widgets provides healthy recipes, if you try some of them out, please share your reviews of it in the comment box. I'm always looking for recommended recipes.

Now, onto my tip of the day. Carbohydrates. To many of us that is a nasty word because it is the main cause of our over-sized hips, protruding stomach, chafing thighs...the list could go on. We like our breads and we like our sugars, but they don't like us!

There lies the problem.

So, it is with a sigh that I go forward and say: LIMIT THE CARB INTAKE!

A good rule of thumb is to choose items that have less than 25% of it's carbohydrates from sugar. If you can get into the habit of looking at labels, take a look at the grams of carbs in a serving and then look into the detailed section to see what the number of grams of those carbs is derived from sugar. Do the math. Is the grams of sugar a quarter or less of the total grams of carbohydrates in a single serving of the product? If so, it is a healthy choice, if not, consider it a treat and make your decision of whether to partake in it's sweetness accordingly.

Again, think moderation here. It doesn't do to give up everything you desire, but by implementing discipline on a level you may find a challenge, but doable, you will reach your goal that much faster.

May your day be filled with good choices!

Blessings,

Eileen

Appetite Reducer

I found another way to keep my appetite down.

STAY BUSY!!

Honestly, I've been so busy this week working on my writing and my writer's blog that I haven't had time to go upstairs and eat.

I sip my water and my coffee all day long and seem to forget lunch until it's nearly 2:00 in the afternoon. Then I force myself to go upstairs and eat. But because I have so much to do back down in my office, I grab my healthy raw veggies (all ready prepared in a container or bag, as the case me be, for quick snacking) and this week I sliced some precooked chicken breast onto a whole wheat pita that I slathered some low-fat tzatziki sauce onto and sprinkled it with diced cucumber and ta-da my tasty, healthy lunch was ready in minutes and went down the hatch even faster. Okay, you may breathe now. That was a mouthful wasn't it?

And, no, for those of you questioning if I eat the same thing every day, day after day, I don't. But this week my lunches were certainly consistent. I mixed up my breakfasts and suppers really well, though.

So, here is my tip of the day: Find a hobby, and no, eating is not a hobby! It is a necessity of life, but in moderation and with discipline adhered to most of the time.

Get busy and fill those hours that you usually tend to snack in with your hobby, or extra chores, or brown-nosing the boss by doing extra work. Around here the weather has been great lately (not that I've seen much of it since I'm down here in my little haven, aka office, but I do have to take my puppy out for potty training every once in awhile) so what about doing some spring chores, raking the yard, cleaning out the flower beds, beautifying your yard, and if you haven't as of yet, get rid of those "LET IT SNOW" signs before someone belts you one!

Okay, now I better get back to Curtis and Katrina and dream up some more conflict for them to traverse and somehow grow their relationship within.

Blessings and have a great warm weekend ahead!

Eileen

Fat requirements

Everyone needs to consume some fat for a healthy body. Isn't that great? I mean, really, fat is one of the great elements that provide taste, and I'm all for taste.

But when you are checking out labels be sure to pick up choices that get a maximum of 25% of their calories derived from fat. And of that 25%, no more than 50% should come from saturated fats and trans fats. It takes a little math, but well worth putting the left side of your brain to work for. You'll know you're eating mainly healthy fats if you take a moment to check this out.

Every food label should have the fats broken down for an easy calculation, so go ahead, the next time you see a choice of items, take a look at the label and make an educated choice--one your body will love you for.

Blessings,

Eileen

Shopping Tip

Make a List!

Yes, it's that simple.

Make a list of healthy food in a variety of food groups and stick to it. Avoid the junk food aisle, as nothing in there is on that list you're holding. We don't need any more temptations, our minds are quite active in creating those all ready, thank you very much--detour, jog, skip, do whatever you need to to bypass such aisles and eventually you'll discover that you forgot they existed in the first place. That is until the next big Christmas party you start planning. Then, and only then, when you're celebrating, should you partake in the high-fat, high sugar, empty calorie aisle of the supermarket.

Stick to that rule and you'll deserve those planned visits to the naughty aisle and feel confident and proud of yourself, too!

Blessings,

Eileen

Measuring and Weighing

One of the key elements to weight loss, is to measure and weigh your food--to be sure of portion control.

That's something I've been lazy about doing lately. And I've noticed my single portions are becoming more like one and half portions or more. So I really need to get back to utilizing those all-important utensils or before I know it I'll be well outside of my allerting number.

Invest in a little kitchen scale, as well as a nice set of measuring cups, and then use them and continue to use them forevermore. Remember, this is a life altering process, ongoing, never to cease, if we want to be in control of our physical shape and health. It takes determination and effort year round to achieve and maintain a healthy body, so let's all get to it!

Blessings,

Eileen

Water Reminder

Since I've fallen a little short of my 8-cup water intake the last few days, I thought this might be a good time to talk about the necessity of drinking the all-important H20.

Not only does water help combat the effects of excess salt in our system, it actually helps suppress your appetite, too. As well as keeping you hydrated, helping you flush toxins out, etc. It truly is a multi-purpose drink--we women ought to love that!

Having a daily intake of 8 cups of water during weight loss is invaluable, and continuing with that plan after you've reached your goal is recommended, as well. So why did I slip and only get about 6 cups into me the last couple of days?

BATHROOM BREAKS UNWANTED!

Yes, the dreaded consequence of sticking to the high water intake is that you also frequent the restroom far more often. It's a fact that I can usually live with as I'm at home most of the time, so a bathroom is always available. I think, for me, I was just being lazy these last few days. So, now that I've addressed this concern, I'm vowing to get back on track. I've drank 4+ cups all ready today. So I'm getting there.

I encourage you all to start drinking water. If you can't manage the 8 cups upfront, start smaller and gradually build yourself up. The bathroom breaks do decrease in frequency once your system adjusts to your new intake level of water. It doesn't ever go back to the way it was before you started consuming the great clear liquid in the masses, but it does taper off a little, at least.

So turn your tap on, pour it into a nice large glass, and enjoy!! If you want to add a wedge of lemon to it, go ahead, that is a really refreshing drink and still counts as water consumption even with the little flavoring it gives. Coffee, tea, and those flavored waters shouldn't be included in your water consumption calculation for the day. They should be in addition to it.

Blessings,

Eileen

Something for Cravings.

Supplements aren't for everyone, but if you decide to try some out you should really consult a physicial or homeopath first, to be sure the products are safe for you. One supplement you may wish to ask about is L-Glutamine. It is a wonderful herbal product that lowers the frequency of cravings and helps you to make good choices.

During the end of my weight loss phase, when I was getting antsy, I started taking three 450mg capsules of L-Glutamine per day. It really helped me to STOP and ponder the consequences of my actions. More often than not, I chose the healthy road, rather than the sweet or salty morsels I originally set out to consume. I took one capsule a half hour to an hour before each meal.

This is more a brain power supplement, than a weight management one. It actually helps your brain to function better, thus allowing you to think your choices through more clearly.

I had heard that to get the best result with this you should actually open the capsule and mix it with water. Swish it around in your mouth so that your saliva mixes with it before swallowing. I took it this way and I really did feel a difference after a few days of consistently taking it. I had less cravings, as I was automatically feeling more positive and wanting to make the healthy choices.

Again, if you are interested in trying this out, please consult your doctor or homeopath and see what they recommend first. They may know of something else that will support you and your weight loss plan even better. If so, please do share it with us.

All the best to you as you work toward the healthier you,

Eileen

I'm so proud of my sister!

I received an e-mail from my sister, Colleen, that inspired me greatly. Colleen is working with a personal trainer to get control of her weight issues and she's doing great. I wanted to share this excerpt with you all as a source of encouragement.

This is what Colleen said:

Last week was my first week in about 10 years that I didn't have a nap in the afternoon M-F and today is Wed., my 3rd day of this week - no nap - I make myself go to the gym right after work M-F for a work out - rather that going home and sleeping for an hour - by the time I get home it's too late to nap and I've got dinner to make, then hubby gets home and before you know it, it's 8 p.m. and I'm getting ready for bed - yes I know I drop in bed early, but I get up at 5:15 , so I figure 8- 8:30 bedtime isn't too bad - I like 9 hours of sleep a night.

So while the pounds are sticking around, my stamina is improving and I'm feeling much, much better.....oh and the best thing yet......................

I have to use the dryer for my Darks (the clothes line won't do) my inches are going and I have to SHRINK MY CLOTHES!!!!

LOVE IT, I don't ever recall having this issue before.

I was 4X when I started, 3X's are what I'm shrinking in the dryer now. 2X will be snug - but that's what I'll buy next round so I can shrink out of them over a couple of months of use. I will definitely be hitting "Value Village" for the next year or so to buy cheap. Once I hit goal I'm going clothe shopping crazy. What a dilemma to have, eh?

I'm so excited for Colleen. And I want to note that muscle weighs more than fat and so although the scale may not be registering her decrease in fat, it is registering her increase in muscle due to her workouts and muscle burns more calories!!! Keep up the great work!!

Don't be too hard on yourself!

If you're like me, it's a downward spiral when you chastise yourself repeatedly for unexpectedly eating a forbidden treat. I found when I was hardest on myself, I kept making the same mistakes over and over, like the evil deed snowballed or something.

I came to the realization that if I looked at those slips as just a well deserved treat--everyone needs a treat every once in a while--and allowed myself to enjoy the privilege of having had that treat, then I was able to get back on track all the quicker.

So, if you discover that once you slip, you tend to stay in a downward spiral, consider your reaction to the slip. If you're giving off negative energy, berating yourself, then what do you expect? You'll naturally gravitate to the negative, which happens to be more indulgences. Don't let that happen, choose the happy route instead.

Give yourself a break. Be thankful for the tasty treat, and get on with life and reaching your goals.

Onward with the fight,

Eileen

Balance Diet and Exercise!

A few years ago I joined Curves to try and lose weight and get fit. I found it discouraging because as faithful as I was to those 30-minute workouts every other day, it was a very slow battle to losing my excess weight. So slow that I ended up quitting and sticking just to my usual walking routine.

Now I know why.

While fitness/exercise is an important element in healthy living, it isn't, at least not for me, an efficient way of losing weight. I'm too impatient, I want to see that scale dropping a pound or two a week and with fitness alone that wasn't happening for me. Did you know that it takes five hours of jogging for a 150 pound person to burn approximately 3,500 calories. And 3,500 calories is only equal to one pound of body fat?

Fitness is crucial in getting optimal health; but to lose weight at a healthy and reasonable rate, you clearly need to adjust your food intake so that the calories going in your mouth are less than the calories that you burn in your day-to-day activities and workouts. If you have the patience of Job, and are consistent with your eating habits, then yes, you will lose weight over a longer period of time with just adding exercise to your routine. The problem with that is that usually, when you add physical activity to your life, your appetite also increases and thus what you're burning in exercise you are also consuming in your increase food intake.

So if you want a healthy, more efficient drop in weight, get your mind around healthy eating while you do the healthy moving and your whole system will benefit all the more efficiently and quickly!

May we all have a Good Choices day ahead!

Eileen