Little Goals

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!

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.

1. 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.
2. 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. 
3. 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.
4. 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.
5. 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.

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 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.

• 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.

More Information at http://www.webmd.com/fitness-exercise/features/art-sore-muscles-joint-pain?page=2