I just recently hit a little goal of mine. Weigh in at 135 lbs. It took me about 6 months but I did it. To celebrate I went on a short shopping spree on Target's website and I set myself a new goal. This time to weigh in at 130 lbs.
What is your little goal? If you don't have one make one. Doesn't have to be too tough, but make sure it is big enough to keep you motivated. Share your goals with me! We can meet our goals together.
You can also keep yourself motivated by rewarding yourself afterwards. A trip to the park, a new pair of shoes, or new exercise equipment. Pick something that is right for you!
Tuesday, June 25, 2013
Saturday, June 8, 2013
Teach Nutrition
Nutrition is something I was barely taught as a child. I went to your basic public school in Indiana. I took a Home Economic course that for 3 weeks was a nutrition and cooking class. Want to know what we learned to cook? Monkey Bread (a high butter, high sugar, cinnamon breakfast (or more like dessert) bread) and chocolate chip cookies. The class touched on the importantance of the food pyramid, but left a lot more out.
It's up to the family you say? At home I was taught to cook, but only what mom was making. While it was sometimes healthy, it was mostly those classic home cooked meals. You know the ones, lots of butter, oil or cheese, usually smothered in salad dressings or condiments. I am thankful she taught me to cook, don't get me wrong, but I was missing something. Nutrition.
Now that I am older, married and finally looking into my health I have made lots of discoveries. The big one? My home cooked food is not as healthy as I thought. Yours probably isn't either. There are a few things I have learned that I would like to share in hopes that others will look at their weekly nutrition differently.
It's up to the family you say? At home I was taught to cook, but only what mom was making. While it was sometimes healthy, it was mostly those classic home cooked meals. You know the ones, lots of butter, oil or cheese, usually smothered in salad dressings or condiments. I am thankful she taught me to cook, don't get me wrong, but I was missing something. Nutrition.
Now that I am older, married and finally looking into my health I have made lots of discoveries. The big one? My home cooked food is not as healthy as I thought. Yours probably isn't either. There are a few things I have learned that I would like to share in hopes that others will look at their weekly nutrition differently.
- Portions are TOO BIG: American modern portion sizes are too big. Plates are getting bigger and meals are getting larger. Cut your portion sizes down. Read what the recommended portion size is and try to adhere to it. Smaller plates can help. If your dinner plates are larger chances are you will fill that plate. Use your salad plates as dinner plates as much as possible. We made the switch and it is easy. The smaller the plate the bigger that smaller portion looks which can help you eat less overall.
- Review your Nutrition: There is a lot of controversy about the Food Pyramid since they redesigned it. There are lots of opinions on what you should and shouldn't eat, especially since fad diets became so popular. The Mayo Clinic has a great tool that can custom make you a food pyramid here: http://www.mayoclinic.com/health/weight-loss/NU00595 . Your diet should basically consist of Vegetables and Fruits first and foremost. Followed by Protein and Dairy, Carbohydrates, and some good fats.
- Cut out the Fried Food: Fried food is EVERYWHERE. It is very hard to avoid and lets be honest its quick, easy and tastes really good. However, fried foods should be treated like birthdays, you have one once a year. Okay... that may sound a little harsh and I will admit I have fried food about once every 2 weeks or so. The message is that fried foods are not healthy even if they are fried vegetables. They are high in calories and low in nutritional value. So skip the fast food, the french fries and the pizza rolls and opt for some quality and healthy foods.
- Count the Calories: I will be the first one to admit that counting calories is daunting, but it is very important to understanding what you are putting in your body. Do you know your recommended calorie intake? If you don't maybe you should. I eat around 1500 give or take in a day. As a 27 year old 5'4" woman 1500 is a pretty good calorie intake for me. I used to eat over 2500! There are lots of apps for phones and websites for computers that can help you get started counting your calories (pencil and paper works too!). Remember you don't need to be exact, feel free to round a bit to make things easier on you, just don't lie. You may be a little shocked that first day to see your calorie count go higher and higher. Can't seem to cut your calories? Read more of my blog to know more about little things you can do to cut calories. For example: Cutting out sugary drinks like soda and koolaid and replacing them with water can save you almost 300 calories a day depending.
- TEACH your kids: Teaching your kids proper nutrition does not have to mean worksheets or lectures. Getting your kids involved with preparing and cooking a healthy meal is an excellent way to teach your kids nutrition without them realizing it. Start with a healthy cookbook or website. Let your kids (or husband) pick out a healthy recipe to make. At the grocery store have them help you pick out the vegetables and fruits from the produce section. While cooking keep the kids involved, whether stirring, washing, chopping, or measuring out the ingredients, their involvement will teach them plenty. While cooking quiz your kids on how many servings of vegetables or fruits they have had that day, or how many are in the meal. How big should the protein be on your plate? What is protein? Just make sure you know the answers. Give your kids a jump start to having a healthy life!
We feel better when we eat better. We have more energy, eat less because its more filling and feel less heavy after a meal, leaving us more likely to take a family walk with our dogs or take a swim later in the day. I am sad I didn't learn more while I was younger. I believe my parents thought they were teaching me good lessons about food, but overall their habits became my habits. I just wish the habits were healthy. Form better habits with your family. You will be happy you did.
Wednesday, June 5, 2013
Beat the Plateau
As I get closer to my Ideal weight of 125 (I am 5 foot 4 inches, 27 yrs old), it gets harder and harder to lose those last pounds. I started at 153, the largest I have been my entire life, although I wasn't tipping the scales at 200, it was still the wake up call I needed. I am now down to a solid 137 lbs, 136.6 on a good day!
The closer you get to your goal the harder weight loss gets. It is a fact that is hard to swallow. It has been a hard road. I just got over my second plateau (a period of time where your weight stays the same... usually a week or two), a tough thing to overcome, ask anyone who has lost weight. I thought I was stuck at 140 and would be there my entire life. After stepping on the scale day after day and seeing no progress I started to get frustrated. There are lots of ways to beat the plateau woes, here are my suggestions.
Keep Going
The first and best way to beat a plateau is to refocus and keep going. Keep eating right, keep exercising, and keep it up! You will overcome it, even if it doesn't feel that way.
Mix it Up
Mix up your exercise. Doing the same old, same old gets boring, and it also slows your weight loss. Your body/muscles get used to the same workout. There is good news though. Simply switching up your workout and doing something you don't usually do can bring you out of a plateau. Plus its good practice anyway!
Eat Right
Healthy eating is essential to weight loss, but the longer we go without those unhealthy treats the more we want them. Especially as it gets closer to summer and all that goes with it, more drinks, cookouts, ice cream, etc, it gets harder to make the right decisions. If you are plateauing make sure to reevaluate your eating habits and make sure that you are eating enough fruits, vegetables and lean protein.
Overall just remember not to give up. I'm not giving up anytime soon. My clothes fit better, I am losing weight and gaining confidence as well as muscle tone! I even had to go buy new bathing suits because mine weren't fitting anymore! I got to buy Mediums!! SO awesome. You can do it too!
The closer you get to your goal the harder weight loss gets. It is a fact that is hard to swallow. It has been a hard road. I just got over my second plateau (a period of time where your weight stays the same... usually a week or two), a tough thing to overcome, ask anyone who has lost weight. I thought I was stuck at 140 and would be there my entire life. After stepping on the scale day after day and seeing no progress I started to get frustrated. There are lots of ways to beat the plateau woes, here are my suggestions.
Keep Going
The first and best way to beat a plateau is to refocus and keep going. Keep eating right, keep exercising, and keep it up! You will overcome it, even if it doesn't feel that way.
Mix it Up
Mix up your exercise. Doing the same old, same old gets boring, and it also slows your weight loss. Your body/muscles get used to the same workout. There is good news though. Simply switching up your workout and doing something you don't usually do can bring you out of a plateau. Plus its good practice anyway!
Eat Right
Healthy eating is essential to weight loss, but the longer we go without those unhealthy treats the more we want them. Especially as it gets closer to summer and all that goes with it, more drinks, cookouts, ice cream, etc, it gets harder to make the right decisions. If you are plateauing make sure to reevaluate your eating habits and make sure that you are eating enough fruits, vegetables and lean protein.
Overall just remember not to give up. I'm not giving up anytime soon. My clothes fit better, I am losing weight and gaining confidence as well as muscle tone! I even had to go buy new bathing suits because mine weren't fitting anymore! I got to buy Mediums!! SO awesome. You can do it too!
Saturday, June 1, 2013
The Sore Muscles Blues
Every once in a while I have a day when I do a LOT of exercise, on those days I feel AMAZING. Until the next day. The day after the sore muscles set in, and boy do they make me want to do nothing but lay in bed all day. These are the days my motivation hides under the bed. It takes all my strength just to grab a shower and walk the dogs.
As I go through my weight loss journey I am learning how to deal with the sore muscles blues. Here are a few of my suggestions.
As I go through my weight loss journey I am learning how to deal with the sore muscles blues. Here are a few of my suggestions.
- Decide how sore you are. Rate your soreness on a 1-10 scale. Hopefully this will put your sore muscles into perspective. I am usually at a 3-4. If you are in the 7-10 range you may want to ice your muscles and take a rest. Tylenol can ease your pain if you are hurting, but see a doctor if you are in a lot of pain, or if your pain is interfering with daily activities.
- Stretch! Prevent sore muscles next time with a nice long stretching session before and after your workout. Try and focus on muscles that you are going to use in your exercise. I like to do a nice yoga session after working out, but any stretch session around 10 minutes will lessen sore muscles from your workout. Experts now say that stretching afterward is the important part, so don't skip your post workout cool down.
- Pick a workout to target the muscles that aren't sore. For example, My upper body is killing me today... okay, if I rated it I would say it was a 4, but my legs are fine. So today I am going to get on my stationary bike and rock the heck out of an hour! Don't over do it though. The goal is to workout safely and effectively.
- Slow down your workout. If you are finding yourself sore after each workout you may need to rethink the intensity of your exercise. Switch to an easier workout. You want to make sure that you are not in any pain during your workout and you should be able to hold a conversation throughout your exercise. Try starting with a slow warm up like walking for at least 5 minutes before jumping into your normal workout.
Monday, May 27, 2013
Grill More with Marinades
I live in Arizona, which means right now its May and 95 degrees out. We try and live frugally, for us this means no AC until we absolutely need it. With 2 fans going our house reaches 87, its warm and I am not going to make it warmer by turning on the stove. A grill is necessary, heck its a life savor! Grilling can lead to foods that may seem low cal, but actually pack a punch. Brats, Hot Dogs, Hamburgers are classic summer foods that we all enjoy. However, add buns, condiments, cheese and side dishes and you are looking at a hefty price tag!
There are lots of alternatives to those classic foods, but you may be a little lost when strolling down the grocery aisle. Lean meats are always my choice, like I said in a previous post, but can get a bit boring. Spice things up by adding in some fish and even some vegetarian options. Grilled veges including bell peppers, onions, zucchini, squash, and even asparagus can be very yummy when placed on top of some brown rice or a small plate of wheat or vege pasta. Mahi Mahi can make some amazing fish tacos.
If chicken and beef are more your style marinades are your friend. Summer marinades are an easy way to kick up a dinner, and great to make the night before. Beware of store bought marinades though. They pack high sodium and can easily ruin your otherwise healthy meal. Instead make your own marinades, here is how:
Start with a juice: Lime or pineapple work very well. Other citrus juices work as well and can make for interesting flavors. Fresh is best, but if you don't have the time that is okay. About 1/2 to 1 cup will do.
Add some soy sauce. Low sodium of course, and no more than 1/4 cup. Do not add Salt. Soy sauce will give you enough of that salty taste and its better for you than table salt.
Toss in some chopped garlic, onion or peppers like jalapenos if you like things on the spicy side. I like to mix garlic and jalapenos for my marinades.
Toss it all in a nice ziploc or tupperware and add your chicken or lean beef. Marinade overnight for best flavor, or at least a few hours. Grill and enjoy with a spinach salad, or top with rice.
If you are worried about getting creative with your marinades there are lots of great recipes online. Just make sure to choose one without oil.
If you have a favorite marinade recipe please share! You can always send me your recipes with pictures to melissawenn@gmail.com
There are lots of alternatives to those classic foods, but you may be a little lost when strolling down the grocery aisle. Lean meats are always my choice, like I said in a previous post, but can get a bit boring. Spice things up by adding in some fish and even some vegetarian options. Grilled veges including bell peppers, onions, zucchini, squash, and even asparagus can be very yummy when placed on top of some brown rice or a small plate of wheat or vege pasta. Mahi Mahi can make some amazing fish tacos.
If chicken and beef are more your style marinades are your friend. Summer marinades are an easy way to kick up a dinner, and great to make the night before. Beware of store bought marinades though. They pack high sodium and can easily ruin your otherwise healthy meal. Instead make your own marinades, here is how:
Start with a juice: Lime or pineapple work very well. Other citrus juices work as well and can make for interesting flavors. Fresh is best, but if you don't have the time that is okay. About 1/2 to 1 cup will do.
Add some soy sauce. Low sodium of course, and no more than 1/4 cup. Do not add Salt. Soy sauce will give you enough of that salty taste and its better for you than table salt.
Toss in some chopped garlic, onion or peppers like jalapenos if you like things on the spicy side. I like to mix garlic and jalapenos for my marinades.
Toss it all in a nice ziploc or tupperware and add your chicken or lean beef. Marinade overnight for best flavor, or at least a few hours. Grill and enjoy with a spinach salad, or top with rice.
If you are worried about getting creative with your marinades there are lots of great recipes online. Just make sure to choose one without oil.
If you have a favorite marinade recipe please share! You can always send me your recipes with pictures to melissawenn@gmail.com
Friday, May 24, 2013
Top 5 Android Apps for Weight Loss
My 5 Favorite Weight Loss and Exercise Apps for Android Phones
1. Noom Weight Loss Coach App: https://play.google.com/store/apps/details?id=com.wsl.noom
Not only is this app great for getting you to eat the right foods, it is also great at getting you to look at food differently. Using volumetrics, it teaches you to estimate your calorie intake. This app makes calorie counting easy, and somewhat fun. The free version has a weight log, activity log, and a food log making it a great all around weight loss tracker. Go pro and log your waist measurements.
2. Nike Training Club App: https://play.google.com/store/apps/details?id=com.nike.ntc&hl=en
This app will get you sweating, even in the winter! This app is a must have for on the go exercise. The exercises are tough, so if you are a couch potato go slow and make sure to stretch before hand. This exercise program is geared toward women, but men could do it as well. The detailed instruction and videos make this app easy for beginners, but the variety of exercises and levels makes it great for pros as well. Nike really outdid themselves!
3. Daily Yoga (all in one): https://play.google.com/store/apps/details?id=com.dailyyoga.inc&hl=en
Too sore to workout, get that mat out and give Daily Yoga a try. The programs are free on the play market and the detailed instruction and videos make it my number one yoga app. Easy to use and portable you will never have to drive to a yoga session again. Choose from a variety of sessions that start at just 10 minutes! Don't say you don't have a free 10 minutes to get a workout in.
This app is all about rewarding you for getting fit and moving. Record your exercise and earn points with Mpoints, Kipp Rewards, and Pocket Change. You will need to earn a lot to redeem anything worthwhile, but you do get some instant rewards, and if you keep it up you could earn yourself some cool prizes just for getting in shape!
Songza is a music app. While this is not necessarily weight loss or exercise related, it does help to have some great tunes to keep you motivated while working out. This music app is my favorite for lots of reasons. One, I never have a connection issue, in other words your music won't stop playing when you really need it to push you forward during that run. Two, the song lists are made by professional DJ's and there is TONS of variety. You never need to settle with this app. Three, no ads. When you need the beat the most it will be there, not an ad for jewelry or food. Songza's music concierge will match your activity with suitable music lists making it very easy to use.
That is it. While there are LOTS more apps I like out there these five are the ones I use most. Look them up and get them! I promise you will not be disappointed. All have free versions... I have never paid for an app, but I think I would if these five weren't free.
Thursday, May 23, 2013
Clean out those Cabinets
If you are like most people (including me) your pantry is full of snacks, and not the good ones either. Chips, cookies, candy, they are delicious and full of calories. Even your cereals and crackers may not be as good for you as you think. There are a few things you can do.
1. Get rid of them.
For some this option hits our wallets hard, but it is a good option if those salty sugary snacks are ruining your healthy lifestyle. Look at the labels, they are there for a reason and can give you good insight for what should and shouldn't be in your pantry. 10 chips is 180 calories... that is a lot! Considering a good snack should be around 100 calories. Are you really going to stop at 10? Are you going to eat them alone or pack on some creamy dip? Those fatty snacks can be adding weight to your waistline.
2. Have a party.
Hold a get together with friends and unload your pantries together. You can choose to throw them all out in a triumph of health! Or give them away to someone with hungry teens (they eat anything!).
3. Shop Smart.
Next time you get the urge for chips or cookies check the labels. Go with a healthier version, or feel empowered as you cruise on by the snacks aisle without loading up the cart. Look at the labels though, not all "healthy" snacks are indeed healthy. Try Salsa and Tortilla chips instead of potato chips, or frozen yogurt instead of cookies. Moderation is always key though. Measure out your snacks and make sure to savor each bite.
4. Substitute Fruits and Veges.
Fruits can cure that sweet tooth naturally. A bowl of strawberries are amazing in the summer. Pineapple is a personal favorite of mine. Bananas and a bit of chocolate syrup is a secret indulgence I give it to every once in a while. Veges are also a great substitute. I love baby carrots. They are so good I eat them by themselves. My husband has a thing for cucumbers and red bell peppers. Buy fresh though. Canned Fruits and veges have lots of additives.
Remember that you can have your salty and sweet snacks, just keep to the portion size. Pulling out only what you are going to eat instead of hanging out on the couch with the bag is a great portion control trick, but if the portion looks small chances are the food isn't good for you.
Did you empty your pantry? What is your sweet or salty healthy snack you use to curb cravings?
1. Get rid of them.
For some this option hits our wallets hard, but it is a good option if those salty sugary snacks are ruining your healthy lifestyle. Look at the labels, they are there for a reason and can give you good insight for what should and shouldn't be in your pantry. 10 chips is 180 calories... that is a lot! Considering a good snack should be around 100 calories. Are you really going to stop at 10? Are you going to eat them alone or pack on some creamy dip? Those fatty snacks can be adding weight to your waistline.
2. Have a party.
Hold a get together with friends and unload your pantries together. You can choose to throw them all out in a triumph of health! Or give them away to someone with hungry teens (they eat anything!).
3. Shop Smart.
Next time you get the urge for chips or cookies check the labels. Go with a healthier version, or feel empowered as you cruise on by the snacks aisle without loading up the cart. Look at the labels though, not all "healthy" snacks are indeed healthy. Try Salsa and Tortilla chips instead of potato chips, or frozen yogurt instead of cookies. Moderation is always key though. Measure out your snacks and make sure to savor each bite.
4. Substitute Fruits and Veges.
Fruits can cure that sweet tooth naturally. A bowl of strawberries are amazing in the summer. Pineapple is a personal favorite of mine. Bananas and a bit of chocolate syrup is a secret indulgence I give it to every once in a while. Veges are also a great substitute. I love baby carrots. They are so good I eat them by themselves. My husband has a thing for cucumbers and red bell peppers. Buy fresh though. Canned Fruits and veges have lots of additives.
Remember that you can have your salty and sweet snacks, just keep to the portion size. Pulling out only what you are going to eat instead of hanging out on the couch with the bag is a great portion control trick, but if the portion looks small chances are the food isn't good for you.
Did you empty your pantry? What is your sweet or salty healthy snack you use to curb cravings?
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