Weight Loss Survival Blog

Weight Loss Survival - To Salad Bar or Not To Salad Bar

2008-08-19T17:18:00.002-04:00

Salad Bar Survival

Not Every Salad BAR is Diet-Friendly

The infamous salad bar, available everywhere from work cafeterias to family restaurants, can round out a meal with a wholesome side dish, or be a meal all by itself. What could be more healthy and nutritious? Those vegetables and fruits can be loaded with a variety of nutrients, including beta-carotene, vitamins A and C, potassium, folic acid and fiber. The salad bar can also be filled with dangerous landmines, ready to blow your calorie intake to heck!

If you’re not careful, you can innocently fill that salad plate with items that add up to over 1,000 calories—more than a burger and fries or a steak and potato dinner!

Take the safe path and apply these strategies to avoid salad bar traps:

Use a smaller plate; limit the number of trips you make. THIS WORKS!
Start with the nutrient-rich dark green, leafy vegetables, such as spinach, romaine, and endive.
Fill up your plate with vegetables like lettuce, cucumbers, peppers, broccoli and tomatoes.
Power on the protein with legumes, beans, lean meat, turkey, and crabmeat.
Take only a small taste of the high-fat food items such as pasta salad, potato salad, macaroni salad, and coleslaw.
Go easy on extras like croutons, chow mein noodles, crackers, nuts, seeds, crumbled bacon, and shredded cheeses.
Dress your salad for success with 2 tablespoons of a low-calorie or light salad dressing, OR only 1 tablespoon of regular salad dressing. For a new taste twist try a splash of flavored vinegar.
If the salad bar contains soups, go for a broth-based version over a cream-style selection.
Allow only a small taste of the whipped topping-jello-fruit combinations.
For dessert, return to the salad bar for a small plate of fruit topped with a little yogurt or cottage cheese.

Measure Your Weight Loss with Skinny Jeans

2008-08-07T16:38:00.004-04:00

Distress......Dissapointment........Anger........Disgust...........Giving Up!
Whichever you choose, these emotions are enemies of people trying to lose weight—especially when you feel like you have done everything right. For many trying to shed pounds, the elation from that initial weight loss is brought to a screeching halt when the scale stops moving.
But, instead of viewing this as a setback, look for other ways to measure your progress besides the scale. After all, good health isn’t always measured in pounds.

Everyone has hear the phrase "SKINNY JEANS"? No matter what size you are then next size down is YOUR "Skinny Jeans". I started my weight loss in a tight size 16..... booooo..... but the day I got serious about my weight loss goals I went out and bought a size 14! I invested in MYSELF!

When my size 16's began to get a little loose, they really were comfortable, I felt I was doing something. So I kicked it up a knotch and increased my exercises. When I saw the 16's bulching because they were reall loose. I PUT ON THE "SKINNY JEANS" Size 14!
Hot Dang! I then instantly ran to the closet and put all the size 16's (15 pair) of them into a bag, put them into the car, and took to a friend. Bought 2 more size 14's.

Now, the 14's getting bigger, I went and got a pair of 12's. Guess what, I now have 4 pair of "SKINNY JEANS" SIZE 12, the 14's......history. Next stop! Size 10!

So there are many ways to do this to motivate your self........
Losing weight usually involves a relatively simple calorie equation: burn off more calories with daily activity than you consume through food. So what happens when these numbers indicate progress, but the scale doesn’t? Before the aggravation sets in, consider why this might be the case. If you’ve been hitting the gym on a regular basis, participating in both cardiovascular and strengthening exercises, then chances are good that you have shed some fat. But the scale might not indicate this because you have also been building lean muscle.
Since muscle is dense (a small volume of muscle weighs more than the same volume of fat), the scale might not reflect your hard work. Think of it this way, 5 lbs of FAT is two full fists put together, 5lbs of Muscle is one full fist..... GOT IT?

Non-Scale Signs of Progress

I still believe that this method is the best, so start slow..... do not get discouraged!
See your results by taking a trip to your very own closet. Take out a pair of pants that fit snugly before you began your new, healthy habits.

Are you able to ease into them, when before you had to sit (or lie) down and yank them up your legs? This is a sure sign of progress toward a leaner you! What about an old shirt? Is it now a little loose around your waist or arms? Also look for improved muscle definition when you check out your body in the mirror. There are many everyday indicators that you are firming up your body, from how your clothes fit to sitting more comfortably in a booth or small chair.
Aside from weight, use other numerical signs of progress. When you first start your program, take measurements of your waist, arms, neck and hips. Even if you are not losing pounds, you very well may be losing inches all over your body as your figure slims down and tones up with muscles. Measuring your body is more reliable than the scale alone. Other numerical indicators include a reduction of blood pressure (Walmart has a very food blood pressure machine, use every time you are there and see the changes yourself) or cholesterol, heart rate, and body fat percentage.

Monitor how a healthy diet and regular exercise affects your energy levels. Not only will you be able to work out for longer intervals of time, but everyday chores will also become easier. Whether cutting the grass or simply walking up the stairs, these behaviors will come effortlessly. Think of all the daily activities you could use more energy for—grocery shopping, house cleaning, playing with your kids, and more. Pretty soon you’ll be training for your first 5K!
Lastly, be conscious of how you feel emotionally. You’ve been working hard to reach your goals. Hopefully, the hard work will come with a boost in self-esteem, confidence, and happiness.

Are you beginning to feel more comfortable in your own body? Work to build a positive vocabulary to stay motivated.

Just because the scale has stopped moving doesn’t mean that you’ve hit a plateau in reaching your goals. Don’t give up out of frustration—all healthy behaviors are well worth the effort. Whether it’s better sleep at night or more energy throughout the day, start listening to the signs your body gives you that all of your hard work is paying off.

SMILE! YOU CAN DO IT if I can!

Diets.....Diets......DIETS!

2008-08-01T14:15:00.003-04:00

Diets......? No One wants to go on a DIET! Just the meer sound of that word makes me exhausted, frustrated and down right mad!

Why does everthing have to be about Diet? Why not something like Mike Kramer is talking about?

4 Keys To A Smart Nutrition Plan

D.I.E.T. -- By Mike Kramer, Staff Writer

Think of the word "diet," and what’s the first thing that comes to mind? Visions of joyless eating, piles of pale lettuce, bored taste buds, more pale lettuce, meals that would starve a mouse, and mounds of food labeled "Off Limits" and locked away, never to be tasted again. Oh, and lettuce.

In other words:
Don’t
Imagine
Eating
This

Boooring!
Deprivation diets, fad diets and taboo-food diets send the wrong message. Your body is not an enemy that needs to be beaten and starved into submission. Building healthy habits can – and should – be fun! This is a positive thing you’re doing, making yourself healthy and happy at the same time. Food was created for a reason. Each food has specific benefits and potential drawbacks. Even chocolate, in certain forms, is said to protect against high blood pressure and heart disease. On the other hand, if you eat nothing but grapefruits, you'll be loading up on certain vitamins, but missing out on a lot of other very important nutrients.

The key is balance. Too much of anything can hurt. But not enough of everything can hurt even more.How far do you think your car would go on watered down gas or without any oil? About 20 miles, probably. You’re no different. Deprive your body of what it needs and it’ll break down. The secret is to be conscious of the grades of "oil" and "gas" that you use. Some are more powerful than others, and help you run longer on less fuel.

To fuel your body for optimal performance while losing weight, SparkPeople strongly suggests

4 strategies to use when starting a weight loss program:
*Control your food portions. Who really needs "Biggie" anything? Use our easy guide to portion control.
*Make smart substitutions. Why not try mustard (11 calories) instead of mayonnaise (99 calories) on that deli sandwich? Who knows, you might even like it better. Compare calories in your favorite foods using this handy chart, and learn more ways to cut calories without deprivation.
*Focus on "power foods." High protein, high fiber, healthy fats and good carbs give you the most punch for your lunch. Here are over 100 foods that fit the bill.
*Watch your eating habits. Mindless munching, emotional binging, and twice-a-day trough feedings are sneaky habits that steal momentum and leave pounds. Overcome emotional eating with our 10-step action plan.

I can tell you that by following these 4 Stratagies I have lost 23 pounds easier than I ever expected to. It has made a difference in my energy level, the way I feel when I walk up a flight of stairs and when I slide on those 12 jeans instead of the chunky 16's.

Check into SparkPeople.com it is truly a wonderful site with a wealth of information.

Till next time!
Lisa T

Tae Bo - How It Came To Be

2008-06-19T18:35:00.002-04:00

The History Of Tae Bo - by Liz Norman

Tae Bo is a fairly new cardiovascular exercise that combinesself-defense moves, aerobics, martial arts, kickboxing, dancing and yoga. Billy Blanks is the man who created this unusual and reportedly highly effective fitness program after noticing more traditional fitness programs were not doing the job. Tae Bo notonly burns fat, but also increases coordination and builds muscle. It also promises to actually be fun.

Billy Blanks himself is highly trained in Tae Kwon Do and Western aerobics. When he noticed how few women were present inany of the martial arts classes he attended in the early 80s, he concluded it was time to create a new kind of workout. One thatwould not only reshape a woman’s physique, but one that would boost their self-confidence as well. Of course, Tae Bo is meant for both women and men.

Billy Blanks created Tae Bo it was for the purpose of getting more people interested in improving their general health. In an effort to avoid users getting bored with the exercise, he borrowed from different types of exercises to create an intense workout which would be set to music. Tae Bo draws from kickboxing, dance choreography, self-defense punches,martial arts and stretching and holding from yoga. All this,along with constant aerobic movements is bound to increase your overall fitness and guarantee weight loss.

Serious Work Out With Billy Blanks - HYPE or TRUTH

2008-06-11T18:38:00.006-04:00

HYPE OR TRUTH:
Eat All You Want And Still Lose Weight
Author Lisa Thompson

How would you like to eat all you want and still lose weight, sounds impossible?

Absolutely NOT! But you do have to work at it!

When you EAT more calories than you burn, you end up gaining weight.
Burn more calories than you eat and you lose weight.

So if you seriously want to eat all you want and still lose weight, you have to make a serious effort to burn those calories you consume.

Just ate a big mac? That is worth 485 calories
Try This......
Playing tennis for an hour burns 450 calories.
Scrubbing the floor for an hour burns 440 calories

When you run on a treadmill, uphill with the slope set to the max at 15, and speed at around 6.5 for 35 minutes, you burn about 410 calories.

So if you want to lose weight and eat Big Macs, or other high calorie foods, you have to be prepared for some serious exercise. Likewise, the snacks you might eat while watching TV, or in the office all contain serious calories. Take note of what you eat, how many calories they contain and burn those off through exercise.

The good news is the plain water, contains no calories, yet you can feel rather full by drinking plenty of water. Try drinking a large glass of water before you eat anything.
Feel like snacking? Drink 1 large glass of water first before proceeding with your snack. Drink another large glass of water as you eat your snack. That would reduce the amount of snacks you eventually eat. Drink 1 large glass of water before your meal, and drink another glass of water with your meal. You'll probably eat far less than normal during the meal even though you eat to your heart's content.

Next, get your body to burn off as many calories as possible
I like The FIRM. Get Fit Fast! not only does it burnoff the calories in that one intense work out, it boosts your body's metabolic rate, so you continue to burn calories at an accelerated rate for the rest of the day, even while you sleep. Basically, muscle burns more calories that fat.

If you want a serious workout, checkout Billy Blanks homepage Look up his "Bootcamp", WOW is all I can say. Billy is a reknown martialart's champ. His training programs deliver everything he says they will. These programs are not for sissies though.

If you feel you have to eat all you want and and you still want lose weight, train your body to burn off all the excess calories. Use Billy Blanks THE FIRM> GET FIT FAST! You will see the difference.

Guess What I never said it was going to be easy. All good things need work. You are a GOOD thing. Work at IT!

Denise Austin

2008-06-09T17:28:00.002-04:00

The Denise Austin Fit Forever program offers everything you will need to get and keep fit this summer.

Here are some of the features:
Personalized exercise routines that can zap your fat zones
Delicious meal plans to get you to your goal weight .
Powerful weight-loss and age-defying tips .
Message Boards.
And so much more!

Did you Know...?

Denise Austin, the founder of the Denise Austin Fit Forever program, works out only 30 minutes a day and never skips a meal! So much for the stereotype about obsessive health gurus. Instead Denise promotes a sensible, realistic, and enthusiastic approach to fitness and eating.
Learn more about Denise Austin here

Listen to what others are saying:
Says Belinda Merino: After an emergency cesarean section, I went from weighing 115 pounds to weighing 195 pounds. But eventually Belinda went back to her model perfect figure... Now, I am 125 pounds. My waist is 25 inches, my hips are 36 inches, and I'm back to being my pre-baby self again! learn more here.

Weight Loss and Obesity Questions

2008-05-20T18:07:00.002-04:00

Does Obesity start in your early years? Maybe! There are many things attached that question. Read below for information related to your muscles.

Obesity Linked to Fat Gain in Muscles
on 10/14/2005

FRIDAY, Oct. 14 (HealthDay News) -- The skeletal muscle of severely obese people is specially programmed to amass fat, researchers report.
The finding suggests the muscle has a metabolic "memory" of obesity, and it may explain why obese people have such a hard time losing weight, even when they cut calories.
The study in the October issue of Cell Metabolism also suggests that exercise may be able to override this programming and improve the ability of the obese to shed unwanted pounds.
Researchers found that the fat-building enzyme stearoyl-CoA desaturase-1 (SCD-1) is three times more abundant in the muscle of obese people than the muscle of lean people. This finding provides insight into an important link between obesity, diabetes and abnormal fat buildup in muscle, the researchers said.
"Obesity and type 2 diabetes are strongly associated with abnormal lipid metabolism and the accumulation of fat droplets in muscle, but the underlying cause of these perturbations have been unknown," study author Deborah Muoio, of the Sarah W. Stedman Nutrition and Metabolism Center at Duke University Medical Center, said in a prepared statement.
"We've now shown that SCD-1 is at least a very important contributor to changes in lipid handling within muscle and the progression of obesity," she said.
She and her colleagues plan to examine whether increased physical activity can reverse levels of SCD-1 or help neutralize its effects. It's known that exercise produces changes in muscle metabolism.

More information
The American Academy of Family Physicians has advice on losing weight.

The Bikini Diet

2008-05-12T16:29:00.003-04:00

Are you beginning to panic? Summer is getting CLOSE! Bikini TIME! So how do we do this? Read Below Beck hand has some good ideas.

The Bikini Diet
A Fun & Easy Way to Slim Down for Summer --

By Becky Hand, Licensed & Registered Dietitian

Pool parties, beachfront vacations, and water park adventures…ahhh the joys of summer are almost upon us! To celebrate the causal, relaxed pace of the season, www.SparkPeople.com is happy and excited to introduce The Bikini Diet, a fun and simple way to control portions, shed a few pounds, and feel fit and energized. There is no weighing food, no carrying around measuring cups and spoons, no special foods to purchase or prepare. The Bikini Diet can be used at home with the family, at the neighborhood cookout, or when dining out with friends. So bring that itsy-bitsy, teeny-weeny, yellow polka-dot bikini back into your life—it’s a wonderful tool when it comes to healthy eating.

Bikini Tip #1: Start with a 9-inch plate.You may not be surprised to learn that as our waistlines have increased, so have the sizes of our plates. Get our your plate and measure its diameter with a ruler—don’t eyeball it. If your plate is bigger than 9 inches, put it back on the shelf and get a new one!

Bikini Tip #2: Visualize a bikini on your nine-inch plate.
The bikini top has two bra cups that each cover one-fourth of the plate.
A serving of meat, legumes, or tofu should fit on one of the bra cups. Notice that a 10-ounce steak will not fit, but a 3-ounce steak will.
Place your choice of bread, rice, pasta, or starchy vegetable (such as corn, potatoes, peas, or lima beans) on the other bikini bra cup, also covering one-fourth of the plate.
The bikini bottom covers the lower half of your plate and will hold your vegetables and salad. You can select a large portion of one vegetable or salad, or smaller portions of several.

Bikini Tip #3: Don’t forget the sunscreen!An 8-ounce bottle of sunscreen is the perfect visual to represent the amount of low-fat milk to enjoy with your meal.

Bikini Tip #4: Sweeten with fruit.Picture a tennis ball, balancing inside a large seashell. Your fruit selection should be about the size of that tennis ball. You can enjoy your fruit with your meal, or save it for a snack later in the day.
When selecting berries or melon, you can enjoy 2 fruit selections, since these types of fruit are low in calories and high in water content.
On occasion, you may want to substitute a dessert in place of the fruit. This dessert portion should also fit into the shell.

Bikini Tip #5: Imagine a tube of sunscreen lip balm. Add this amount of fat to your meal. This could be salad dressing, olive oil used to sauté vegetables, butter or margarine, sour cream, or mayonnaise for a sandwich.

Bikini Tip #6: For breakfast, think bikini top only. Enjoy your meat and grain items on the bikini top. Add some low-fat milk the size of your sunscreen bottle, and fruit that fits in your large shell.

Bikini Tip #7: The bikini body is an active body. The Bikini Diet encourages getting 30 minutes of lifestyle activity 5-6 days a week. To get you in the mood, turn on those wonderful sounds from the Beach Blanket Bingo era. Vacuum, dust, mop, wash the car, garden, and "twist and shout" your way to a new healthier you!

For best results, add "The Bikini Workout" to your diet. You’ll be swimsuit ready by summer!

What is the Best Time for Cardio?

2008-05-08T17:11:00.002-04:00

You hear of all the different times that is supposed to be good for a particular type of exercise. My question is? "Does it Really Matter?" No, as long as you are moving and giving your body the oxygen it needs to burn the calories you have consumed. There are many suggested times that are better for one type of exercise vs. another. Read below, see if this makes sense to you.

Posted by juleslein on May 05, 2008
Written by Leslie Yazel October 2004

Take advantage of your body's prime hour to burn calories more efficiently 5 p.m. to 6 p.m. "For increasing fitness, decreasing the chance of injury, and improving sleep, the best time to exercise is late afternoon or early evening," says Matthew Edlund, M.D., author of The Body Clock Advantage (Circadian Press, $15, www.amazon.com) and head of the Center for Circadian Medicine, in Sarasota, Florida. At these times, he says, your lungs use oxygen more efficiently, you're more coordinated, and your muscles are warmed up, so you're less likely to suffer a sprain or strain. Finish exercising at least three hours before bed so that when your head hits the pillow the extra adrenaline will no longer be pumping through your bloodstream (and other factors that keep you awake will also have subsided).

Bonus: "If you're all wound up at the end of the day, exercise may be a great stress reliever," notes Shirley Archer of the Stanford Health Improvement Program, in Palo Alto, California.

Exercise You Heart and Mind

2008-05-05T17:33:00.002-04:00

TaeBo is as much about lifting your spirits as flexing your muscles.

The World-renowned workout created by Billy Blanks embodies his can-do attitude and positive outlook. Millions of people have already benefited from Billy's unique approach. That's why your local Rite-Aide is bringing you this popular, fun and proven way to improve yoour heart at your own pace.

Billy believes if you get your attitde in shape your body will follow quickly.

Check out your local Rite-Aide for more information or click on the Billy Blanks video to the right.

Lessons from The Biggest Loser Show

2008-04-30T17:07:00.002-04:00

Everyone I have spoken to loved "The Biggest Loser". So I like to read suggestions and ideas. Here is some suggestions compiled by Jason Anderson, Certified Personal trainer, writer for www.SparkPeople.com

8 Lessons from "The Biggest Loser"

Advice to Take Away from the Show --

By Jason Anderson, Certified Personal Trainer

They say that people love a winner. Well, I love losers! In October 2004, NBC introduced the reality show called "The Biggest Loser." Today, after completing its fifth season, it is a fan favorite. The show features individuals, couples, and — coming next season — families, who sign on to get fit and lose weight. These individuals are assigned to weight loss teams (and trainers) and then compete to see who can lose the most weight and the title, "The Biggest Loser." Although there's only one winner in the end, all participants change their bodies and their lives and become winners by becoming losers, too. The transformations that occur on the show are nothing short of extraordinary. The biggest losers of all typically drop more than 100 pounds by the end of the 12-week period and many go on to lose even more. Physically, mentally, and emotionally, these folks morph into totally different people thanks to their newfound lifestyles. As a personal trainer myself, it gives me great satisfaction to see them succeed and to recapture a healthy body, mind and spirit. It is not just a physical transformation, but a mental one as well. Perhaps one of the greatest things about the show is that it offers so many lessons, whether you're striving to live a healthier lifestyle, make exercise a habit, or reach a healthy weight.

Here are eight realizations that I think are worth noting:

1. You shouldn't go it alone. Do you think that the contestants would be as successful if they went at it alone? In season five, for example, the Blue Team was a serious force to be reckoned with. Roger, Mark, Jay, and Dan seemed to never lose a challenge or a weigh-in. Did you notice how they supported and encouraged each other to push harder, work out longer, and stick to their diets? The support and camaraderie they exhibited definitely helped them succeed as often as they did. Lesson: There is strength in numbers. Doing everything by yourself can be lonely and discouraging. But having a buddy — or a team of supporters — can help you to stick to it when the going gets tough. Instead of just going solo on the treadmill or bike, consider taking a group fitness class or joining a team sports league. When you need a word of encouragement, post on the Message Boards or join a SparkTeam here at SparkPeople!

2. Your attitude matters. The wrong group can drain your motivation and energy. Did you notice the Black Team in season five? Granted, they were fighting an uphill battle and constantly facing the elimination room, but they were so down in the dumps that they often reminded me of a group of Eeyores. That negative energy could have contributed, on some level, to their constant struggles. Lesson: Surround yourself with positive people. A fitness buddy with a negative attitude isn't fun to hang around, and that can be detrimental to your workouts and your consistency. And if you find that the negative attitude is coming from you, chances are you won’t stick with it. Change your perspective and stay positive for good results!

3. You won't always see results. It happens every season — some of the participants actually GAIN weight instead of losing. Whenever they'd stand on that scale, only to see the numbers pop up as a “plus” instead of a “negative,” I wanted to cry with them! But just like ups and downs are part of the show, they're a reality for the rest of us, too. Lesson: Losing weight isn't as simple as a mathematical equation. Sure you need to burn more calories than you consume to lose weight, but even when you do everything right, sometimes it just doesn't work out that way. Is it frustrating? You bet! But when it happens, all you can do is accept it and continue on. Trust that your efforts will show eventually. Remember, that even when the scale doesn't budge, your efforts are making a difference. Try to focus on other ways to measure your progress — like how you feel, your health improvements, and how your clothes fit. If all else fails, take steps to bust through your plateau!

4. You have to train your brain. Bob and Jillian know that exercise and training will reshape the body. But they are great at training the contestants mentally too. Along the course of the show, they all learn to believe in themselves. Whether they make it to the end or get eliminated along the way, most of the "losers" say the same thing: What they had accomplished on the campus had previously been nothing more than a dream. Lesson: Believe in yourself! When you're out of shape and overweight, it's easy to beat yourself up and lose confidence. But you don't need Bob or Jillian in your back pocket to change that. With every small step you take towards your goals, your confidence will build. With every goal you achieve, your self-esteem with sky-rocket. The key is to just start. It's always better to try—even if you mess up along the way — than to never try at all.

5. You have to change your lifestyle. The participants on the show understand that this is a complete lifestyle overhaul— a total transformation for life, not a diet for a little while. No matter how hard they work or how much weight they lose while on campus, it will come back if they revert back to their old habits at home. Lesson: There are no quick fixes. Getting healthy and managing your weight it is not a temporary thing. It's a series of day-to-day, meal-by-meal choices that you have to stick with for the long haul.

6. You have to work hard. Sometimes when I'd watch the Teams work out I'd think, "Their trainers are heartless!" In reality, those trainers know that weight loss takes hard work. You see them exercise when they have nothing left, choose the healthy foods even though they'd rather have their favorite comfort foods, and even leave their families for weeks at a time — these things are not for the faint of heart. Lesson: It won't always be easy. Lots of people want to lose weight, but most aren't willing to pay the price or make sacrifices to get there. You will not be successful with a half-hearted effort or by looking for shortcuts or the easy way out.

7. You can have fun! I always enjoy watching different challenges each week. Although they were often physical, they're not what I'd consider traditional exercise: trying to stay on a moving escalator the longest; running and placing empty soda cans from one bin to another; or traversing a ravine on a zip line. Lesson: Boredom will kill your exercise routine. Mix it up and keep your body guessing and keep it fun. Instead on going to the gym for a mindless half hour on the stairclimber (more like the “stairmonster”), get outside and do some hiking or biking. Forgo the weight machines one day and head to a playground to swing from the monkey bars, climb, jump, run and LAUGH!

8. You have to be consistent. No matter how much the show changes from season to season, one thing is always clear. Those who lose the biggest are consistent. They make healthy eating and exercise part of their daily lives — even after they go home. And even when they encounter setbacks along the way, they don't give up. Lesson: Consistency is key. No matter how close (or far) you are from your goal — or even if you're there already — the habits you learn along the way have to continue if you're to be successful in the long term. Who would have thought that watching people sweat, exercise, grimace, and go through the rigors of losing weight could be so fun? Here’s to all the losers, and to hoping you can use this advice to be a loser, too!

Editor's Note: SparkPeople.com is not affiliated with "The Biggest Loser" or NBC. Article created on: 4/24/2008

Healthy Habits

2008-04-28T17:44:00.002-04:00

Tips to Build Good Habits and Fitness into Your Day -- by Lisa T

Weight loss and dieting has to begin somewhere. Here are a few things you can start doing right now to make healthy habits a relatively painless part of your routine:

Drink water throughout the day.

Cut back on the amount of soda and coffee you drink.

Replace high-sugar foods with low-sugar versions.

Stock up on healthy, portable snacks.

Take the time to plan healthy meals for the week.

Purchase frozen, ready-to-cook ingredients.

Pack your lunch the night before.

Cook double batches of whatever you’re cooking.

Give yourself some slack.

Fit in exercise whenever you can.

Take a walk break during the day.

Get enough sleep.

Begin reviewing some or all of these habits today. Make them part of your normal routine. You will be surprised at how little time is involved and how much better you’ll feel!

Weekend Survival Guide Available

2008-04-24T18:37:00.002-04:00

Weekends are my hardest time for my diet. The excuses, "I can't ask for a salad when ever I go on a date"!, "Oh, this won't hurt me just this once"! and the best is "I will just work it off later"...... Come on we all know these excuses do not work. So what do we do? Jen Mueller Has some ideas for us.

Weekend Survival Guide
Stay Healthy and Still Have Fun! -- By Jen Mueller, Certified Personal Trainer
Can you relate to this desperate dieter’s dilemma?

“I'm pretty good about my diet and exercise program during the week. But when the weekend comes, all of that hard work goes out the window! I constantly find myself ‘starting over’ every Monday morning. How do I get out of this unproductive cycle?!”

One reason weekends are so difficult is that you fall out of your regular daily routines. There are always potlucks, dinners, dates and family gatherings, where trouble is lurking in the form of buffet lines or rich desserts. Weekend menus can also be more difficult to plan - and without a plan, you're more likely to stray from the healthy habits you have been working so hard to develop.

The “Weekend Survival Guide” is designed to help your diet survive those dreaded weekends. Keep it with you - in your purse, in the car - wherever you go. The checklist and helpful tips can keep you focused and on track. Meanwhile, the inspirational quotes can give you a boost of well-timed motivation. If nothing else, remember this: when you start feeling the temptation to slip, ask yourself how you will feel about your decisions once Monday morning rolls around.

TIPS FOR TURNING AWAY TEMPTATION
Plan family activities like bike rides or outdoor games. This helps you spend time with your family and burn calories all at once!
Carry a water bottle with you to your weekend activities. This will help you get your water for the day and resist the temptation to reach for a soda or other caffeinated beverage.
Set some "weekend specific" goals for yourself based on the realities of what you’ll be doing. They may look very different than your weekday goals, and that’s okay.
If you are going to be out all day, pack some healthy snacks in case you get hungry. There is nothing worse than being hungry at the mall, and the only food options are ice cream or pizza.
Set Monday as your weigh-in day. You are more likely to resist temptation if you have to face the scale first thing Monday morning.
Plan ahead!! If you are going out to eat, find the restaurant's menu (and any available nutritional information) online. You’ll have plenty of time to make a healthy choice before you get there.
Don't save all of your splurging for the weekends. Allowing yourself a few treats throughout the week will help you avoid the mindset that the weekend is an excuse to go bonkers. And by spacing your treats evenly, you're less likely to get sudden, irresistible cravings.
With a little extra effort and planning, you can turn weekends into an enjoyable experience and an opportunity to keep your program moving in the right direction!

Click here to download your own copy of the Weekend Survival Guide!
Article created on: 7/25/2005

Exercise Again?

2008-04-22T17:12:00.005-04:00

When you set up your diet plan and your exercise routine you feel as if it will be easier to stick to if it is the same routine day in and day out..... Not SO! I get bored pretty quick with the same old sit-ups, leg lifts, power walking, etc..... when I change things up I get lazy and drop my routine. So in search of answers yet again, here is just a little something I found.

Ways to Make Fitness Fun

Nothing like games and the outdoors -- By Chris Stormann, Ph.D.

How did going to the gym become such a chore? Why is it so hard to actually want to go? After all, you’re in a world of eye-watering odors, sweaty people frowning in concentration and rarely talking to each other, mind-numbing routine, blisters and heavy machinery, while clanging metal and bad music assault your ears.Sounds more like a steel foundry than a gym. Heck, just take a look at the word: WORK-out. No room for fun there.Or is there? If you want to see how much fun exercise can be, go to a different kind of gym – a jungle gym. There you’ll see kids chasing each other at full speed, swinging, jumping, throwing balls, finding energy they never knew they had. And you’ll never hear them complain about going to the "gym." But they will complain about being called in during lightning storms because they want to keep playing kickball.What’s the secret? They’re exercising and they don’t even know it. They’re having so much fun, they don’t care. It’s like hidden health.Imagine having that kind of enthusiasm when you exercise. You can. All it takes is remembering to stay active and to have FUN.There’s nothing wrong with workouts. You can get awesome results at the gym. You can get even better results by staying active while you’re not at the gym. And even going to the gym can seem less like work if you follow some of these fun strategies.

Embrace the Great Outdoors

Ever wonder why they're called the Departments of Parks and Recreation? It’s because they provide places for people to have outdoor fun. You can’t help but be active and play while in a place of recreation. For Pete’s sake, that’s what it’s there for.Regular exercise is about staying active. Finding excuses to stay on your feet. The great outdoors are full of these excuses. The more you mix up your activities, the more fun you’re going to have while getting fit.

These outdoor activity options have something for everyone:
Hiking
Swimming
Rollerblading
Mountain Biking
Canoeing
Biking
Skiing
Waterskiing
Rafting
Walking
Climbing
Jogging
Backpacking
Walking the dog

People spend thousands of dollars and days of travel to take a vacation and do some of these same activities. You could be doing them every day for free or next to nothing.You get an extra exercise bonus when you share the fun. Bringing someone along makes all the difference. Sharing these activities with another person or group multiplies the fun and can actually boost your results. Play Games and SportsGrowing up, most sports were large, organized affairs with schedules, rules and trophies. And tons of equipment and practice. Only the most gifted got to play and it all seemed so difficult and intimidating.Now that you’re grown up, sports don’t have to be that way. Many sports, such as basketball, are great anaerobic activities that anyone can play. You just need a ball and an opponent.An good place to start is by playing individual sports such as tennis, racquetball or squash. It’s easier to organize one-on-one competitions and easier to schedule. This is important when you’re trying to stay consistent. If you find one regular partner – just one – you’ve gone a long way to reaching exercise consistency and having fun while doing it.Even though you’re a (so-called) adult now, don’t forget about children's games. Kids can come up with the most inventive, active, crazily cool games around. Why should they have all the fun? Join in! You can worry about what other people think about you playing Beanbag Tag while they’re stuck on the treadmill.

Get Out In The YardSunshine, fresh air, clear breezes, the smells of nature…. awful, awful drudgery. Still, many people seem to rank outside yardwork right up there with filling out IRS tax returns. Hundreds of gas and electric yard tools of convenience were invented so you could stay inactive and indoors. People are putting a lot of effort into these products so you don’t have to use any effort at all.It’s ironic, then, when people seem to really try pretty hard to stay inactive. Think about it. You had to put in several hours at work to earn money that bought that leaf blower, just so you wouldn’t have to go through the "torture" of using a $5 rake.Self-powered yard work can be an incredible source of fun, relaxing exercise. It might in fact be a time saver too, if you can use it to offset some gym time.

Article created on: 8/27/2004

Healthy Eating on a Tight Budget!

2008-04-17T17:13:00.004-04:00

Last week I researched the "Biggest Loser" website for menus to try. This is unique for me since I do not cook, I am just getting tired of Lean Cruisine and Healthy Choice meals. So I had to purchase $93.00 worth of food to make two meals. Not being a cook I had to buy everything from spices to staples. I do have some left over to make other dishes but wow I wish I had of read the article by Liz Noelcke before I went to the store.

"Grocery Store Steals and Tips"
How to Eat Right and Save Too! -- By Liz Noelcke, Staff Writer

Trying to eat healthy on a tight budget? An important part of starting a healthy diet is to be supermarket savvy. At times, eating the nutritious stuff can cost a little more than the unhealthy foods you might consume, so it’s important to know how to get the most out of your buck when you stop at the store.

Here are some tips on how to save:
Plan your meals out for the week. You’ll be more likely to avoid impulse buying. Chances are, if you do succumb to spur of the moment shopping, you’ll not only add to your bill, but also make selections that are not the healthiest foods. Plus, if you have a plan for each night, you’ll be less likely to spend money at a restaurant.

Glance up and glance down! Manufacturers actually pay more to have their food placed at eye level, and these products are often pricier than other brands. Better deals will probably be found above and below this. To save money, all you have to do is look.

Take your time. Go when you’re not in a rush and when you’re not tired. If possible, it’s also a good idea to go alone. You avoid little ones sneaking extras into the cart or fussing until you buy that box of new, cool dinosaur-shaped cookies. Save yourself the peace of mind and leave the kids at home. If you are able to go slowly and without distraction, you’ll have more time to hunt around for better buys.

Bring a calculator. If you’re really serious about saving money, gauge the cost per ounce to compare different brands and sizes. The biggest size is not always the best deal.

Be flexible with the brands that you buy. Oftentimes, the store brands taste just as good as the national brands and come at a fraction of the cost. Don’t be afraid to experiment. You might be pleasantly surprised.

Clip it. Coupons really can save you money. Yes, it takes time to go through the paper to find them. But in the long term, these can add up. A warning: only use coupons on items you are buying anyway. If you buy items you don’t want just because they are a "deal," you’re not putting your money to good use.

Shop in season. Fresh fruits and vegetables are an important part of any diet, but they can be costly. To avoid this, buy produce when you know it’s in season. It’ll be cheaper and taste fresher. For example, blueberries are in season from late spring through summer, so try picking up these nutrition powerhouses then. They’ll taste great, cost less, and give your diet a boost.

Grow it yourself. It might take a little extra time and energy. Still, not only is it cheaper in the long run, but there is nothing like the satisfaction that comes from serving food that you nurtured and cultivated yourself. These fruits and vegetables might even be healthier than the store’s produce: they won’t have been exposed to harsh pesticides or been transported on a truck. It might be unreasonable to expect you to farm dozens of plants, but a couple of pots on the deck or porch are pretty manageable.

Look for a few items SparkPeople has found to be inexpensive at a local grocery store. Bananas, loaded with potassium, were only 49¢ a pound, while juicy watermelon was 39¢ a pound. Packed with all kinds of healthy vitamins, oranges were 4 for $1. Pears were cheaper than apples, so don’t overlook these as a possible serving of daily fruit. Canned veggies, which can be just as nutritious as fresh varieties, were only 50¢ each. Watch for cans of beans for around the same price. These are full of protein and are great additions to many recipes. Eggs, also a good source of protein, were 12 for $1.23. A lot of healthy foods might be featured as weekly specials.

Keep your eyes peeled for the deals.

Tae Bo T3 ITS NEW

2008-04-14T16:04:00.004-04:00

Tae Bo T3-Total Transformation Training
Billy Blanks' TAEBO T3. Total Transformation Training. Buy Now!

is Billy Blanks' newest, most life-changing TAE BO workout, designed for a total transformation of your body, your mind and your life. The Power Within workouts give you a one-on-one connection with Billy the mentor and motivator as he teaches you how to regain control of your body, your mind and your life.

This amazing kit includes:

• The Power Within: Ignition

• The Power Within: Acceleration

• The Power Within: Transformation

• Blanks-Sensei: Learn the Moves

• Target Tae Bo

• Tae Bo Weight Loss Success Guide

• 30 Day VIP access to Billy's Web Club

• On-the-Go Guide for Healthy Eating

• The Power Within Bracelet

Billy also adds his new ergonomic, one-pound T3 weights, empowering you to maintain your commitment to the transformation of your life, your health and your body.

Weight Loss True or False

2008-04-11T16:53:00.003-04:00

DO YOU FEEL PEOPLE LIE TO YOU?
Drink this and lose 500 lbs in one week!
Take this miracle pill and lose while you eat pizza!

Sometimes I want to strangle the authors of this junk.......
How many gimmicks have you tried? I know I am 1 of 1000 suckers out there that looks for the quick fix and tries all. Here is a few things you can take to the bank..... Study this carefully it WILL SAVE YOU MONEY!

Top 6 Fitness Myths and Truths

Don't Believe These Tall Tales! -- By Jen Mueller, Certified Personal Trainer

Would your friends lie to you?

They just might be...This time of year is all about starting fresh—new goals, solid plans, better habits.

You probably have a new exercise routine to help you reach your weight loss and fitness goals.

Along the way, whether in the gym, reading the latest books, or talking with your friends, you’ll hear a lot of advice about exercise—not all of which is true.

There are several common misconceptions about exercise and weight loss, but don’t let yourself be fooled!

Here are the Top 6 Fitness Myths and the Truths that debunk them:

Myth #1: You can take weight off of specific body parts by doing exercises that target those areas.Truth: This concept is called "spot training" and unfortunately, it doesn’t burn fat. When you lose weight, you are unable to choose the area in which the reduction will occur. Your body predetermines which fat stores it will use. For example, doing sit-ups will strengthen you abs but will not take the fat off of your stomach. Similarly, an activity like running burns fat all over your body, not just your legs. You can, however, compliment a balanced exercise program with a selection of weight training exercises to gradually lose weight and tone the body.

Myth #2: Women who lift weights will bulk up.Truth: While on a weight lifting program, the right hormones (testosterone) are necessary in order to bulk up. Women’s testosterone levels are much lower than men’s, so in most cases, they are not capable of building large muscles. In fact, since muscle takes up less room than fat, women tend to lose inches when they strength train. So in addition to the physical benefits (increased metabolism, decreased risk of osteoporosis, increased strength), strength training will help you slim down too!

Myth #3: If you can’t exercise hard and often, there’s really no point.Truth: Even moderate activity is shown to reduce your risk for heart disease and stroke. If you don’t have 30 minutes in your day to exercise, try splitting it up into 10-minute segments instead. Everyone can find 10 minutes to spare sometime during the day! There are simple things you can do to increase your activity without having to go to the gym: take the stairs instead of the elevator, jump rope or do body weight exercises (push ups, crunches) at commercial breaks, take a short walk after lunch. Remember that any exercise is better than none!

Myth #4: Performing abdominal exercises will give you a flat stomach.Truth: This is similar to Myth #1 above. The fact is, the only way to get a flat stomach is to strip away the fat around the midsection. This is accomplished by doing cardio/aerobic exercise (to burn calories), strength training (to increase metabolism) and following a proper diet. Abdominal exercises will help to build muscle in your midsection, but you will never see the muscle definition unless the fat in this area is stripped away.

Myth #5: You will burn more fat if you exercise longer at a lower intensity.Truth: The most important factor in exercise and weight control is not the percentage of fat calories burned, but the total calories burned during the activity. The faster you walk, bike or swim, for example, the more calories you use per minute. Although you will be burning fewer "fat calories", you will be burning more total calories, and in turn, will lose more weight.

Myth #6: No pain, no gain!Truth: Exercise should not be painful! At the height of your workout, you should be sweating and breathing hard. You should not be so out of breath that you cannot answer a question, but should not be so comfortable that you can carry on a full conversation. That’s how you know you are working at a good level. It’s important to distinguish between muscle fatigue (feeling "the burn") and muscle/joint pain (sharp and uncomfortable pain during movement). Pain is your body’s way of telling you that you’re doing something wrong. Listen to your body. If it’s painful, stop!

There’s a lot of fitness information out there- some reliable, some not. The important thing is to ask questions. If you don’t understand something or question the source, ask a qualified fitness professional for their advice. Sticking to the truths of these myths will keep you healthy, injury-free, and on track to meeting your fitness goals.

Breakfast - YES or NO?

2008-04-08T16:50:00.004-04:00

BREAKFAST do we have time?

Should we make the time?

During my research for the perfect Diet, everyone tells the importance of Breakfast. But on http://www.sparkpeople.com/ this Health and Fitness writer explains the actual reasons behind the BREAKFAST question.......

"Why it's the most important meal of the day --

By Elizabeth Evans Fryer, Health & Fitness Writer

The first – and easiest – step you should take towards becoming more healthy is so, so simple; it’s eating breakfast. Breakfast eaters get myriad benefits including:
a revved up metabolism started early so that it burns the maximum number of calories to fuel your activities fewer total calories consumed throughout the day an increased leptin output !

What’s leptin, you ask? Leptin is a hormone that suppresses appetite. Eating a significant meal early in the day ensures our body’s leptin production, says Meg Jordan, Ph.D., R.N. – as reported to First, September 2003.

The book "Fit Not Fat at 40-Plus: The Shape-Up Plan That Balances Your Hormones, Boosts Your Metabolism, and Fights Female Fat in Your Forties-And Beyond", published by Prevention Health Books for Women, has more of Dr. Jordan’s thoughts on leptin’s influence on appetite.Since leptin suppresses appetite, it follows that those of us who eat breakfast would take in fewer calories throughout the day. In fact, researchers at the University of Texas, El Paso, studied the food diaries of 586 men and women and determined that the more food people ate in the morning, the fewer calories they consumed in an entire day.

So eat up early – though what we eat for breakfast may affect what we eat later on.

That’s right. Your first step to losing weight – eating breakfast – is not as simple as just popping any convenience food into your mouth. Eating refined carbohydrates such as sugary cereals, toasted white bread, waffles, or bagels will likely begin an overeating cycle. Instead, opt for complex carbs, proteins and fats. Whole wheat toast with peanut butter and a banana, or a bowl of high-fiber cereal with low-fat milk and blueberries are good examples. Both options are quick to get you out the door and on your way to starting your day. Feeding yourself a healthy breakfast of complex carbs, proteins and fats should prevent your feeding the vending machine any money before lunch, making you thinner and your change purse fatter.

Article created on: 8/26/2004

This makes sense to me since doing this little research program I have tried several types of breakfast item, cerel, oatmeal, whole wheat waffles, eggs, etc. , but I have also gone without breakfast to see the results of not having breakfast..... NO ENERGY! STARVING AT LUNCH, and BINGING... followed.

So judge for yourself! ME! I won't skip breakfast , lunch maybe, BREAKFAST NO!

Hate To Exercise?

2008-04-03T16:03:00.003-04:00

Hate to Exercise? Try These Ideas!
Fitness Ideas from http://www.SparkPeople.com Message Boards
-- By SparkPeople

Are you the type of person who hates to exercise? You're not alone! If your motivation (or creativity) is lacking, try some of these workout ideas from SparkPeople members like you. They're simple, accessible and fun—you'll never dread another workout again!

"I used to hate exercise, because I associated it with things that are boring to me, like sports and bike rides and walks. But now I have a stationary bicycle, which is great for me, because I can read while I'm on it. Reading is one of my favorite things to do, and definitely not boring. Now I actually look forward to exercise."—ALETHEIA

"I find it's easier to exercise if there's a purpose to it. I don't run on a treadmill, but I run to the grocery store to buy one small item. I ride my bike if I need to go to a bookstore. I walk to the grocery store if I need to buy something I can't carry while running."—ANARIE

"I have always thought of my exercise time as ME time, and I try to treat each session like any other appointment in my day. I don't do it for anyone else's benefit, only my own."—DMJAKES

"Buy something that makes you feel good about yourself when you workout (a cute top, cool sneakers, etc) and that helps too."—EADAVENP

"Try coming up with something you really want to do, like a triathlon or road race, and figure out what you need to do to accomplish it. It is a great motivator, and more importantly (I think), your motivation changes. It's no longer about losing a few pounds, but rather accomplishing something much larger."—GEORGINAA

"I used to not like working out—I'm not athletic at all. For me, it was as simple as signing up for exercise classes at my local community college. Once signed up, I felt like I needed to attend. My first class was Zumba, and it was such a blast I signed up for it again this quarter. I also signed up for weight training and water aerobics. It certainly seems to be helping not only my weight but also my disposition."—GETTASCHOMMER

"You don't have to 'exercise.' Just find an activity that you enjoy—maybe dancing? The more you start to move the more you're going to want to move. It may sound silly but it's true. Start small and just add a little more movement each week. Also, weight lifting can be very empowering. You just may like it."—HEVER79

"I hate exercising to, so I have to be very creative in what I do. I always do my stair step machine because I can watch television while I am doing that. I usually pick something to watch that really entertains me because it takes my mind off of what the exercise is. Other times I walk my booty off outside. I take different routes each time I walk. That way I have something new to look at while I'm walking."—KIMMERZ67

"I thought I hated exercise, but what I really hated was going to the gym, so I don't go. Now I have a couple DVDs that I do in my living room and I do power walks that include these really steep stairs in my neighborhood. On weekends I hike or ride my bike."—LILBLUFISH

"You need aerobics and you need strength training. This can be exercise or it can be play. Since you hate exercising, then you need to play. For aerobics, try dancing, skating, sports, playing with the kids, or walking with your best friend while chit-chatting—find something FUN. For strength training, volunteer somewhere you have to lift things, find toddlers you can use as free-weights while playing, or wrestle your spouse for the remote control. You can choose to strength train or you can choose to have osteoporosis. Which do you think is more fun? Consider it insurance for your future."—LITE99

"Working out is the hardest thing that I have to do all day. Try distracting yourself while you workout. I received an iPod shuffle for Christmas and use it every time I work out. If you figure that one song is roughly 4-5 minutes, then in a 30-minute workout, you will have listened to 6-7 songs. Not bad, right? I find music to be a great distraction when I'm working out. Each song takes me to a different place! It's great!!"—MICHELE1010

"I often find it hard to get motivation to go to the gym, but not to go on walks. What I did when I started was only walk outside. I lost 30 lbs in about 3 months, just by walking everyday and eating less."—MICHELLE8182

"When I go to the gym, I dread doing cardio machines. So I do 10-15 minutes on three different machines. This way I get my 30 minutes in, but I have small breaks and I feel good. I am not thinking after 5 minutes, '25 more minutes?' I am thinking, 'half way there!'"—NIKKI1982

"Start small and build. I started by getting off the subway train a stop early and walking 10 minutes to get to work. Now I get off three stops early, coming and going for a total of 50 minutes a day."—OHHHCHELLE

"I used to hate exercise and only did it because I had to in order to lose weight. Then I started trying new things. I discovered that I love yoga. And the most surprising thing is that I like to run! I think once you find something you enjoy, the more you do it, the more you want to do it. I also used to hate exercise because it was hard for me. The more I do, the easier it gets, and the more I like it."—OUTOFCONTROL

"We have to stop thinking about exercise as a nuisance. Our bodies were designed to move! Don't even call it 'exercise.' Just get out and live! I'm at a point now that I can't end the day without doing some sort of meaningful movement, whether it's taking the dogs outside or just 10 minutes on the recumbent bike. It seems like I usually end up doing more than I intend to do and I feel so good afterwards."—PENSKE40

"I hate exercises too! I use Coach Nicole's video workouts."—SOGOOD_7

"I do 'activity' exercises like tennis or rollerblading. Put me on a bike and I'm lucky if I can do 20 minutes, but when it's sport-like I don't even notice that I'm exercising!"—TALLAROO

"Different things work for different people, so try a bunch of different things. Go to your library and see what they have in the way of fitness DVDs. There are also a bunch of places you can download audio files of workouts to use while walking or doing stuff at home. If you think you might enjoy group exercise classes, check out your local gym. See if they'll let you try it out for a week, or pay as a guest to see if you like it. There are more and more video games that involve activity. If you have a PlayStation 2, there are a bunch of dancing games, fitness programs like Yourself Fitness, and even games that use a little camera (EyeToy Kinetic)."—TERRIMEIER

"I started running at age 44 (I could only run for 30 seconds before I had to start walking). Fast-forward 18 months and I now run 5 miles (average) 3-4 times per week. What keeps me going are the constant challenges I take on.—signing up for a 5K run weeks ahead of time, keeps me totally inspired to keep on training. If you need to find a race in your neck of the woods just check out Active.com. Keep in mind that the majority of these events are run/walks. I have over 25 T-shirts and 8 medals and trophies and I wear and display each one. And the best thing is that I am getting healthier while donating money to many great charities."—5KMOM911

There are some good idea's here. Maybe we can use them!

Exercise All Over - Face TOOOOOO

2008-04-01T17:53:00.003-04:00

Trying all these weight loss programs and weight loss options available on-line, I have begun losing weight. I get the toning exercises and the strength training but what about the sagging face? The Double chin? The puffy eyes? So I typed in Face Exercises and look what I found.

Face Exercises can be done anywhere and anytime. No special equipment needed, just information on how to do the correct exercises.

Age or habitual facial expressions, fine lines and wrinkles appear on your face. Causing saggy and creepy skin. Here are some popular facial exercises that help skin muscles to get tightened and making your skin beautiful.

Facial Exercises for Neck and Throat
Sit straight and lean your head towards back. Look at the ceiling, keeping your lips closed and after that, start a chewing movement. You will experience that muscles in your neck and throat area are working. Repeat the exercise for 20 times.

Sit straight and lean your head towards back. Look at the ceiling while keeping your lips closed and relaxed. Begin puckering your lips jointly in a kiss and stretch the kiss, as if you are trying to kiss the ceiling. Keep your lips in the same position for 10 counts. Relax and return your head in the same position. Repeat the exercise for 5 times.

Facial Exercises for Eyes
Sit upright and keep your eyes closed and relaxed during the exercise. Lift your eyebrows, while try to stretch your eyelids down as much as possible. Stay in this position for 5 counts. Relax and repeat the exercise for 5 times.

Sit upright, keeping your eyes open and looking ahead. Firstly, look up and then down, while keeping your head still. Repeat it for 10 times. Afterwards, start looking left and right in the same manner. Repeat it 10 times.

Facial Exercises for Forehead
To the maximum possible limit, frown and bring your eyebrows over your eyes while pulling the eyebrows toward each other. After that, lift your eyebrows maximum possible, while opening your eyes as much as possible. Repeat the exercise for 5 times.

Sit straight facing forward and bring your eyebrows down over your eyes. Wrinkle up your nose as much as possible, while flaring your nostrils. After a count of 10, relax a little. Repeat the exercise for 5 times.

Facial Exercises for Lips
Sit straight facing forward and pucker your lips together. Lift your puckered lips towards your nose and keep there for 5 counts. Relax and repeat the exercise for 5 times.

Bring your lips into a puckered kiss. While relaxing the kiss, keep your lips closed and then curl your lips into your mouth across your teeth. Hold the position for 10 counts. Repeat the exercise for 5 times.

Facial Exercises for Cheeks
Sit straight facing forward, while keeping your lips closed and relaxed. Using the cheek muscles, pucker and pout your lips. Hold the position for 10 counts. Relax and repeat the exercise for 10 times.

Keeping your lips closed, smile in a relaxed manner. Suck in your cheeks towards and on to your jaws. Hold this position for 10 counts. Relax and repeat the exercise for 10 times.

These are just a generic version of so many options out there on-line. But the best that I can see right now with the limited research I have done is the www.facercise.com there is also a YouTube Video of the different exercises. Click here to watch: Facercise

2007 10 Worst Foods of The Year

2008-03-29T15:59:00.004-04:00

10 Worst Foods of the Year
per John McGran, Food Writer
Author Lisa T WeightLossSurvival.blogspot.com/

As I was reading about the fast foods that I thought were okay Mr. John McGran, Food Writer, tells us which ones are the WORST!

1. Carl's Jr. Western Bacon Six Dollar Burger
The burger will really do some damage with 1,130 calories (600 from fat), 66g fat (100% of your Daily Reference Value), 28g saturated fat (140% DRV), 150mg cholesterol, 2,540mg sodium (110%DRV), 83g carbs, and 47g protein. I wouldn't want to eat this much, but guess what I did!

2. Pizza Hut Double Deep Pizza
My favorite pizza of all time.. Double Deep Pizzas are handcrafted by loading an entire pizza with twice the toppings of a medium pizza, plus 50% more cheese and then wrapping the crust over the top to hold all the toppings in. According to the Pizza Hut Website, it is 1,160 calories, 72g fat (110% of your recommended Daily Value), 28g saturated fat (140% DV), 3g trans fat, 200mg cholesterol, 3,980mg sodium (166% DV), 62g carbs, and 62g protein. In all fairness, the suggest serving is one slice (1/8 the medium pie) but who eats a single slice? Not me.

3. El Monterey XX Large Chimichanga
Chimichanga did a Mexican fat dance on with the tune of 920 calories, 57g of fat (15g saturated, 1g trans fat), 40mg cholesterol, 1,140mg sodium, 83g carbs, and 22g protein. Wow Can you imagine eating two of these?

4. Denny’s Meat Lover’s Scramble
Mr. McGran, has seen plenty of bad nutrition numbers with fast food. But this one is incrediable. On the Denny’s Website unbelievable 4,170mg of sodium! (The Recommended Daily Allowance for sodium is 2,400mg.) The Meat Lover’s Scramble will also shake you down with 1,280 calories, 71g of fat (21 saturated, 0 trans), 565mg cholesterol (the RDA is 300mg), 103g carbs and 54g protein (RDA is 50). By the way, the RDA for fat is 65 grams, so you are taking in more than a day’s fat, cholesterol and sodium in a single meal!

5. Hardee’s Country Breakfast Burrito
If you’re hungry for 920 calories, 23 grams of saturated fat, and nearly 2,000 milligrams of sodium for your morning meal, dig in!

6. KFC Chicken & Biscuit Bowl
According to the KFC Website, the new bowls are “a blend of mouth-watering KFC flavors and textures all layered together.” Checking out the nutrition facts, Mr. McGran found the Chicken & Biscuit bowl to be a meal stopper!. Their nutrition guide says that the Chicken & Biscuit dish will bowl you over with 870 calories, 44g of fat (11 saturated, 4.5 trans), 60mg cholesterol, 2,420mg sodium (101% of your recommended daily amount), 88g carbs, and 29g protein.

7. Starbucks Double Chocolate Chip Frappuccino Blended Crème
Do you have cravings for Starbucks with 670 calories, 22g of total fat, (12g saturated fat; 0.5g of trans fat), and 107g of carbs, it only sounds like a coffee drink. The 12 grams of saturated fat is equal to the saturated fat you get in a McDonald’s Quarter-Pounder with Cheese… but the sandwich packs 160 fewer calories than the Frappuccino!

8. Pizza Hut P’Zone
It takes two hands to handle a Pizza Hut P’Zone. The problem is—according to the nutrition info on their website—it should also take two people! Yes, despite the fact their TV ads showed a bunch of hungry guys chowing down on whole P’Zones, each super-sized dough pockets of meats, cheeses and sauce is considered TWO SERVINGS. The nutrition numbers… doubled for those of us who consider the P’Zones one-meal wonders: P'Zone Classic: 1,220 calories, 46g fat, 22g saturated fat, 2g trans fat, 130mg cholesterol, 2,700mg sodium, 144g carbs, 8g fiber, 60g protein. P'Zone Pepperoni: 1,260 calories, 48g fat, 22g saturated fat, 2g trans fat, 140mg cholesterol, 2,980mg sodium, 140g carbs, 6g fiber, 64g protein. P'Zone Meaty: 1,380 calories, 58g fat, 26g saturated fat, 2g trans fat, 160mg cholesterol, 3,460mg sodium, 144g carbs, 8g fiber, 70g protein.

9. Wendy’s Baconator
The nutritional numbers for the 10-ounce Baconator: 830 calories, 51g of fat (22g saturated, 2.5g trans fat), 170mg of cholesterol, 1,920mg of sodium, 35g of carbs, and 57g of protein.
YUCK!

10. Denny’s Extreme Grand Slam
And finally, if you are looking for a heart stopper this would be it! The Denny’s Website urges customers to “fall in love with breakfast all over again.” The nutritional numbers for the 21-ounce Extreme Grand Slam: 1,160 calories, 64g of fat (17g of saturated fat), 560mg of cholesterol, 3,750mg of sodium, 102g of carbs, 4g of fiber, and 45g of protein.

Now that I have shared with you the shock of some of my favorite meals, I hope you hade the same reaction I did, Is your stomach turning? Then that is the way I felt....

Lets use this information provided by John McGran and make better decisions in 2008!

How Much Do You Know About Fast Food

2008-03-27T17:44:00.004-04:00

How Much Do You Know About Fast Food?
Good or Bad?
Author Lisa T

Every diet tells you that changing your eating habits will make your diet sucessful!

Now everyone knows that a salad is better for you than a Burger! REALLY?
I think you will be surprised at the answer to that one.

Try this on-line test and see how well you know your fast foods. Click Here for the test!

For healthy choices for dieting try the follow sites, they are really interesting.

SparkPeople

Weight Watchers

ediets

There are several more.......... if you have a favorite site please let me know.
I would love to check them out.

Maturity and Strength Training

2008-03-26T16:32:00.002-04:00

Is age a deterent to you starting a strength training program? Lets hope NOT!Strength training is just what your body needs to fight the loss of muscle, bone mass and strength that comes with age.

Everyone, no matter how what age, should be doing some kind of regular strength training. This could be at the gym, or at home using very little equipment.

So why is this important for everyone to do?

Here are some very important reasons:
Per Jen Mueller, Certified Personal Trainer

*Improves your ability to do everyday activities: The stronger your muscles, the easier it is to get groceries out of the car, get a package off of the top cabinet shelf, push the lawnmower…..the list goes on and on!

*Improves your balance and stability: The stronger and more resilient your muscles, the more balance is sturdier. This will help keep you safe in your daily activities and decreases the risk of falls or accidents.

*Builds muscle strength: Adults lose between five and seven pounds of muscle every decade after age 20. Strength training will help prevent this muscle loss, and rebuild what you may have lost.

*Decreases your risk of osteoporosis: Inactivity and aging can lead to a decrease in bone density, leading to brittleness. Studies have shown that consistent strength training can increase bone density and prevent osteoporosis.

*Reduces blood pressure: Strength training can be beneficial for the prevention and treatment of high blood pressure by strengthening the heart, allowing it to beat more efficiently.

*Increases calorie burn: Strength training increases the body's metabolic rate, causing the body to burn more calories throughout the day. This aids significantly in long term weight loss.

*Reduces low back pain: Research has shown that strength training can increase low back strength and alleviate low back pain.

Time spent on strength training can literally help you turn back the clock and feel younger each day. Here are some principles to remember when putting together a program:

Start by strength training 2 days/week, building up to 3 days/week for more of a challenge. Make sure you have at least one day of rest in between each session.

Start with 2-3 exercises each for lower body and upper body and 1-2 core exercises (abs, lower back). Examples of exercises can be found in the Fitness Resource Center.

Start with one set of each exercise (12-15 repetitions- slow and steady), using light hand weights, resistance bands or your own body weight. As you progress, you can work up to 2 and then 3 sets.

As you add additional sets, rest 30 seconds to a minute in between each one.
Never hold your breath during the exercises. Always exhale when exerting force (on the hard part of the movement).

Always warm up before and stretch before and after each session.
Pay attention to proper form and technique, as they are very important for injury prevention and producing results.

When selecting a weight, it should be heavy enough that you feel the muscle working and the difficulty increasing as you get to the 15th repetition. The weight should be light enough that you can do 15 repetitions without pain or breaking proper form.
Strength training should never be painful! If you experience pain, stop the exercise immediately.

No matter what your age, you have a lot to gain from regular strength training. Just remember to consult your doctor before starting any exercise program. It is one of the most important things you can do to ensure your independence for many years to come. Article created on: 1/28/2005 By Jen Mueller, Certified Personal Trainer

Sounds this will help all of us. review www.SparkPeople.com for more information by Jen Mueller

Zone Pilates Videos with Kim Stoneman

2008-03-24T17:02:00.001-04:00

Author Lisa T Http://weightlosssurvival.blogspot.com

My mother gave the Zone Pilates videos to me, in the hope that these videos would be easy enough for me to do when starting my goal of getting healthy. Okay, this was a good thought process but these videos take some balance. When you are overweight balance is difficult. You have more to try to hold on to.

The videos come with a red floor mat with different placement of your feet for different exercises. This is really helpful with the videos.

There are three videos.
Video 1 is the instruction of the various moves needed for all three Zones of the body. Then it goes into Zone 1 – Concentrates on firming the arms and shaping your shoulders. The instruction says that just 2 minutes a day on this concentrated exercise will tone and sculpt your muscles.

Video 2- Great Abs & Buns is the concentration on flattening your abs. This takes some very concentrated efforts but in the short time that the video works on this area you do feel a slight burn.

Video 3 – Sexy Legs, Buns & Thighs then concentrates on lifting and tightening the thighs and buns. This has some interesting movements but it does work.

I guess the fact that you only do each video for 2 minutes at a time it does what it says it will do. These videos are easy enough to do while beginning your exercising program. They are a nice compliment to a low impact cardio program. They will help to tone the muscles and sculpt your body. As you progress in your exercise program I suggest you move to a different sculpting programs with free weights. As a beginner these videos are really good.

RECOMMENDATION:
Rating System A=Good B=Average C=Poor

Personal Rating: A B C

Beginner X
Degree of Difficulty X
Value for Money Paid X
Length of time needed 25min each

Comments:
Zone Pilates Video program is a great option for beginners in combination with a low impact cardio program. As a gift it has been a very good one. For the price of the videos I give Zone Pilates an “A” for sculpting and toning for a beginner.
For More information on Zone Pilates Click here. www.zonepilates.com

Exercise Benefits Overweight POSTmenopausal Women

2008-03-21T18:24:00.004-04:00

When I am researching health items for myself and

I find articles that really mean something to me I feel obligated to share.

In case you did not get a chance to read this:

THURSDAY, March 13 (HealthDay News) -- Just 10 minutes to 30 minutes of exercise a day can improve the quality of life for sedentary, overweight or obese women, American researchers suggest.

The analysis studied hundreds of women, average age 57, who took part in the Dose Response to Exercise in postmenopausal Women (DREW) study, first reported in 2007. These newly released secondary results focused on quality of life among 430 women who were randomly assigned to four groups -- three groups did various amounts of exercise (70, 135, or 190 minutes per week), while the fourth group did no exercise.

Most of the exercise was divided into three or four sessions per week. When they weren't doing the organized exercise sessions, the women wore pedometers.
All the women in the exercise groups reported a statistically significant improvement in social functioning compared to women in the non-exercise group, according to the study authors. In addition, women who did more exercise also showed improvements in general health, vitality and mental health.

The women who did more exercise also showed improvements in physical functioning and fewer limitations in work or other activities due to physical problems and fewer limitations due to emotional problems. There was no statistical improvement in pain.
Specifically, after six months of exercise, the women improved almost 7 percent in physical function and general health, 16.6 percent in vitality, 11.5 percent in performing work or other activities, 11.6 percent in emotional health, and more than 5 percent in social functioning.

"This has not been shown in a large controlled study before," principal investigator Dr. Timothy S. Church, researcher director at Pennington Biomedical Research Center, said in a prepared statement. "This is the first large controlled study of postmenopausal women to look at the effect of exercise training on the quality of life. It shows that exercise gives you energy and makes you feel better."

The findings were presented Thursday at the American Heart Association's Conference on Nutrition, Physical Activity and Metabolism, in Colorado Springs, Colo.
"While the women who participated in the highest exercise group saw the greatest improvements in most quality of life scales, the women in the lowest exercise group also saw improvements," study co-author Angela Thompson, a research associate at Pennington Biomedical Research Center in Baton Rouge, La., said in a prepared statement.

"The public health message is tremendous, because it provides further support for the notion that even if someone cannot exercise an hour or more daily, getting out and exercising 10 to 30 minutes per day is beneficial, too," she said.
"Walking a little bit every day will help tremendously. Walk with your mother, a neighbor or friend. A little physical activity will improve your quality of life," Thompson said.

While some of the women did lose weight during the study, Thompson said the self-reported improvement in quality of life wasn't dependent on shedding excess pounds.
Not only does exercise improve an older woman's quality of life, it improves balance and builds stronger bones, Church noted.
"Start exercising for small amounts of time, and then gradually work up to 150 minutes a week. A little is better than nothing," he said.

SOURCE: American Heart Association, news release, March 13, 2008