New Dietary Guidelines: Cut Salt and Sugar, Eat More Fish

New Dietary Guidelines: Cut Salt and Sugar, Eat More Fish

Food Cravings

So now that it's almost been a month, i am getting to the point where I am starting to crave stuff. And ofcourse none of these are healthy cravings so I went on the search for healthy alternatives. These all looked easy and they are low in calories (just what we need!!)
Keep at it ladies, we can't give up! We will do this!

LIST OF HEALTHY SNACKS TO TRY IF YOU'RE CRAVING SWEET
1 HOSTESS 100 CALORIE PACK CUPCAKES Lemon(100 calories, 2.5 g fat)
3/4 CUP MANGO tossed with lime juice and red pepper flakes(86 calories, 0.5 g fat)
1 SHEET (4 SMALL) GRAHAM CRACKERS spread with 1 teaspoon each part-skim ricotta and jam(86 calories, 2 g fat)
1/2 CUP STRAWBERRIES dipped in chocolate (microwave 1 tablespoon chocolate chips in 10-second increments until melted)(93 calories, 4 g fat)
1/2 LARGE PINK GRAPEFRUIT sprinkled with 1/2 tablespoon brown sugar and broiled for about 5 minutes(69 calories, 0 g fat)

LIST OF HEALTHY SNACKS TO TRY IF YOU'RE CRAVING SALTY
1/2 CUP EDAMAME sprinkled with a pinch of sea salt(95 calories, 4 g fat)
1 LARGE HARD-BOILED EGG, sliced and sprinkled with salt and cumin, celery seed, or nutmeg(80 calories, 6 g fat)
3 OUNCES DELI TURKEY spread with 1/2 teaspoon Dijon mustard and rolled in 2 romaine lettuce leaves(90 calories, 1 g fat)
1 CUP CAMPBELL'S SELECT HARVEST LIGHT SOUP Roasted Chicken with Italian Herbs(80 calories, 2.5 g fat)
LIST OF HEALTHY SNACKS TO TRY IF YOU'RE CRAVING CRUNCHY
TORTILLA CHIPS (cut 1 corn tortilla into triangles and drizzle with 1/2 teaspoon olive oil; bake at 325 for 10 minutes) with 2 tablespoons salsa for dipping(80 calories, 3 g fat)
16 POPCHIPS Parmesan Garlic Potato(96 calories, 3 g fat)
BAKED APPLE CHIPS (thinly slice 1 small apple and toss with 1 teaspoon each cinnamon and sugar; bake at 250 for 1 hour or until crispy)(99 calories, 0 g fat)
1 CUP JICAMA STICKS with 2 tablespoons hummus for dipping(96 calories, 3 g fat)
1 RYE CRISPBREAD topped with 1 tablespoon cream cheese and 1 tomato slice(91 calories, 5 g fat)

LIST OF HEALTHY SNACKS TO TRY IF YOU'RE CRAVING CREAMY
SMOOTHIE (blend 3/4 cup nonfat milk, 1 tablespoon unsweetened cocoa powder, 1/4 banana, and 3 ice cubes)(72 calories, 1 g fat)
1/4 CUP CANNED PUMPKIN mixed with 1/2 cup nonfat Greek yogurt, 1 teaspoon maple syrup, and 1/2 teaspoon pumpkin pie spice(100 calories, 0.5 g fat)
1 JELL-O MOUSSE TEMPTATIONS CUP Dark Chocolate Decadence(60 calories, 3 g fat)
1/2 SMALL WHOLE-WHEAT PITA spread with 2 tablespoons guacamole(77 calories, 4 g fat)
1/2 MEDIUM BAKED POTATO (pierce and microwave for 4 minutes) topped with 1 tablespoon each fat-free sour cream and salsa(81 calories, 0.5 g fat)

We can do this!!

As with every time I've begun a weight loss journey, I always experience ups and downs. I know there are several of us struggling right now and I want to encourage you to keep at it! I have always been the person that screws up once and then goes on a crazy eating binge because "I've blown it so I might as well go back to my old ways." It's amazing the effort I can put into being destructive! So this time I am trying not to focus on my mistakes but rather my little successes. The fact is, even if I do a few things better each day, it is a positive step toward my overall weight loss and better health. I am positive I will screw up but I don't have to give up all together! I also see that using this blog and relying on all of you is going to help when I don't feel like being good. I did not want to go to the gym this morning but I knew that it is where I needed to be. I went anyway and God blessed me by surrounding me by two very strong women who gave me the energy to kick butt on the treadmill and the eliptical! I am positive I would not have been able to put in the same effort on my own so it reminded me again how important it is to rely on other people when you are feeling weak. We have an amazing group of women here and if we use each others strength, we are unstoppable! WE CAN DO THIS!

Breakfast is SO IMPORTANT !!

If I had to say one thing ladies........ please make sure you get something in the morning for breakfast.
This was a tough week me (last week), three kids at three schools, husband very busy and trying to get ready for a move , so because i was so busy i did not prioritize my eating plan. OH NO ......
With that I realized that if I had eaten breakfast everyday ( oatmeal, fresh fruit or something) I am sure I would not have eaten so much at lunch :-(

Had a small setback , but pushing forward to making the corrections and getting back on track.

Low Sodium Diet

I am on a low sodium diet and was becoming really agitated trying to create new mixes for my herbs. My friend suggested I go buy all of the Mrs. Dash in the grocery store. Worked for me...My dishes are much more fun now. :)

Portion Control means YOU control the portion!

Even if it's a recipe from the Weight Watchers cookbook, 3 helpings of a 5 point meal is STILL 15 points!! And that's all I've got to say about that.

New Day!

Well, today is a new day and therefore a new chapter in my life. I admit I haven't been using the blog..... nor have I lost any pounds, unfortunately. But in keeping with new chapters, I will begin using the blog as much a possible. I don't want to disappoint Margo or Myrna or myself for that matter. I think this blog is a great idea and a wonderful outlet of communication with like minds. In changing my lifestyle, this is another open avenue and although it's a challenge everyday, I'm up for it. I have a weight loss goal of 2 - 3 pounds this week. Wish me luck! Oh, I almost forgot this is a competition....lol.

8 Amazing Blogger Weight-Loss Transformations

I saw this on yahoo. What great stories!

8 Amazing Blogger Weight-Loss Transformations

Reality Check

My niece also turned 30 at the end of October. She wanted to go out for her birthday, so I took great care to pic this fabulous outfit, makeup accessories. In my mirror at home I looked fab...but I was also probably holding my stomach in. The day after the outing, she tagged me in this photo and I was mortified!

Last night this picture was taken of me at my pole show. Not where I want to be, but I appreciate progress. The biggest change that I had to experience was mental. Yes, my trainer is always yelling at me, but I wasn't always hearing her. Thank you for giving me an outlet through this challenge. xoxo ladies and good luck!

Check-In

How has everyone's week been? I'm going to venture out to the gym today, I think I'm excited. Any active plans for the weekend?

Atlanta "Winter" Weather

I purchased my gym membership in June of last year. I didn't actually step foot into the gym until October (when I signed up for my trainer). I was never an athlete, always an artist (ballet, clarinet, a little drama). It took me a while to warm up to my trainer, I felt like she was a little (being nice) excessive and I don't deal well with bossy people. So, I have finally worked up to a routine of going to the gym Monday through Friday with training at least two of those days. Amid, Atlanta's "Winter" storm, my trainer cancelled on Monday. I have not been out of the house since the snow started on Sunday evening. Not because I am scared of the snow or ice, but because I am scared of other drivers. In my opinion, if the children are still out of school, it's not safe to be on the roads. Maybe my logic is twisted. I am from Atlanta and not used to these East-Coast-like winters we've had the pass couple of years. I miss the gym. I never thought I'd say that. I tried workout dvds, but my workout just isn't the same without my trainer barking at me or people next to me trying to keep up with my running speed. Woe is me. :( Any suggestions? My eating is better though. Being inside forces me to cook. And I don't have any junk food to eat...silver lining.

Biked all over town

Today - I had signed up for volunteering at focus groups for Vitality City. Vitality City is a group that comes into your city (for us Red. Beach, Manhattan Beach & Hermosa Beach) and works with these cities to get to to be more Walkable/Bikable & to get the community involved in a more healthy living. This was developed by Dan Buettner author of The Blue Zone. Well, I figured I would bike to the meeting. But the meeting was in another location -so by the time I found out the correct location & got there I had been biking for over an hour....it felt great, even falling. I survived.

Giving blood

I am giving blood today.  Does that mean I get to get the cookies and juice afterwards and the calories won't count?

Note from Tucson: Jan Eagle

To all Junos:

As you may predict, all Tucsonans have had our emotional lives rearranged in the past few days. I worked on Gabby's campaign and have been in awe of her commitment and accomplishments. And it was "my" supermarket, my neighborhood, now forever haunted.....
My despair did not drive me to reach for comfort food, so far, but it will take a while longer for me to concentrate on personal goals. I'm not at the gym yet, following a bout of chest cold and the tragedy. It helps me greatly to read your vivacious postings daily. I'll be vivacious later. Obama and the world arrive today, some in line at midnight for the 6 pm speech and those nasty funeral picketers are here. Send us strength.

My week 1 story

I did my new exercise DVD Mon - Fri, I walked up a huge hill with my 26 lb kid on my back (in her new, albeit used, backpack baby carrier) on Sat and I rode a bike pulling a trailer with my kid in it on Sunday.  Whew!  7 days of exercise.

My eating, however, was a different story.  I joined Weight Watchers on-line on day one.  Hated the site.  Could not find my way around.  Longed for my hand written journal and food tracker.  Gave up.

I did, however, watch what I ate and was very conscious of my choices.  Until Sunday, that is, when I ate yummy mac & chz and a small piece of carrot cake.  Additionally, I did not cut out wine, just tried to reduce my consumption.  I increased my water intake.

So, I lost a couple of pounds last week and am pleased with my success, but know that a better plan would result in better results.

How was your week?

Week 1 results

After one week of competition (not all weights have been reported), Cele is in the lead with a 2.52% weight loss with Heather close on her heels at 2.34%.
Thus far, EVERYONE lost weight last week.

Please, ladies, POST, POST, POST to our blog.  Tell your stories.  What are you doing?  What is working?  What are your challenges?

Week 2

Hey Ladies!
Happy Monday.  Make sure to weigh in today and send me your weight privately via e-mail.  Please post your successes and challenges here on our blog.
So far, the week #2 weights I've received have all been positive!  Way to go ladies!
Additionally, the checks are trickling in.  Please make sure to have your check postmarked to me by 1/14.  If you need to make other arrangements, please let me know.

We are on our way!

Excerpt from a friend's email as I ramp up the miles I log each day:

IMPORTANCE OF WALKING

I have to walk first thing in the morning
before my brain figures out what I'm doing.

I spent $400 to join a health club.
Didn't lose a pound.
Apparently you have to go there.

When I want to speak the word "exercise"
I wash my mouth out with chocolate.

Gotta' keep laughing. Puff, puff, gasp.

Motivation

I saw this bathing suit in the new Victoria's Secret catalogue...I'm making this my motivation!

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weekends

Don't let the weekend deter your progress, ladies.  Stay on focus!  Be active! 

Label Reading

Oh eeem geee! Before I started seeing my trainer, I was under the impression that as long as I cooked it myself it had to be better than anything I could buy out to eat, right? Oh, so wrong...well at least sometimes. My trainer used to trick me and ask "What have you had to eat?" I would give an answer that I was really proud of, only for her to wrinkle her face up and reply, "Did you check the label?" Check the label? Why would I do that? We were making progress to get me to cook in the first place, I thought. Of course she had to revisit my initial goals to really drive her point home. As she gestures around her midsection(stomach, hips, thighs), she explained that high levels of sodium would keep me bloated in that region. Funny, I thought I had a low tolerance for salt. But just because you don't taste it, doesn't mean it isn't there. I was also having a problem with my ankles aching and swelling at night. I thought this was really random, because I'm "so young" and in such "good health". She brought up the sodium issue again. One particular day, I went home to cook, I was craving a Taco Kit. I flip the box over, because I'm determined that I'm going to prove her wrong. I look at the sodium...770 mg of sodium per serving...but there were "3 servings" in the box...I live alone, so at some point, I would've ingested all of that sodium...That was a wake up call. She told me as much as possible to try to keep my sodium under 150 mg. Also, pay attention to how many servings there are in a box/container, because I know I used to ignore that. Check not only the calories, but also the calories from fat, you don't want to eat something that is mostly calories from fat. I also check the sugar and try to stay around 8 grams of sugar per serving. I was definitely one of those people who thought nutritional labels were for health junkies and vegans, until I realized the things that I was subjecting my body to, which had a direct effect on the way I was feeling.

Here's the FDA site that explains nutritional labels:

FDA Consumer Information: How to Understand and Use the Nutrition Facts Label

Afternoon Snacks

Here's what has worked for me in the past:

1. Carrots and low fat ranch dressing
2. Celery and peanut butter
   
3. Handful of almonds or nuts of your choice
   
4. slices of fruit and peanut butter
   

Just enough of something to let your tummy know that its full.

What is for my afternoon snack?

Suggestions anyone?
I don't think a Starbucks latte is going to cut it.

We are Alive and Doing It!

Hello Ladies! Tucsons Yvonne and Andree have had a late start due to some illness but let me tell you, they are on the way! New diet, cleaning out the fridge of the undesireables; new work out, P90X kicking ass from day 1, and a new layer of friendship bringing mother and daughter even closer when we thought closer wasn't possible. Thank you all for adding spice to lives that are already spicy! We don't even know you but we love you all the same!

Sisters in Much more then weightloss!

Yvonne and Andree

Don't drink your calories

Ladies,

One of my several mottos before losing weight was "If it ain't sweet, it ain't tea". I have been very guilty of drinking my calories (or Points for those of you who are following WW). Although I like water, I like sweet tea more. So 2 wonderful substitutes I've found are:


1) Feeling really sexy by making "Spa Water". Just like they do at the luxury spas, I make water with fruit slices. The more exotic the fruit, the sexier it feels!


2) Crystal Light flavored packets on the go, 5 calories, 0 WW PointsPlus!

I do this at home or on the go and only splurge on sweet tea rather than making it my drink of choice for all meals; breakfast, lunch and dinner!

Weight Watcher Live Facebook Tonight

Ladies,

For those of you following the Weight Watcher Plan, check out the following:

	Tune in to "Live from the Kitchen with Weight Watchers"
	Want to learn more about the PointsPlus™ program, get a behind-the-scenes look into how our recipes come to life, and learn healthy cooking and living tips straight from the source? Join us on Wed., Jan. 5th, 7 p.m. EST, for a special live Facebook event! SEE MORE AND RSVP

Well, good news team ! I just found out that one of our members is going out to lunch today--their identity will remain a secret, but you know what that means, better chance for one of us to win--YAY !!!!! I will be enjoying Progresso Santa Fe Style Chicken Soup--the whole can is only 160 calories and 2 weight watchers points !
Good luck on day 3 !

Day 3

What's up ladies?  How are things progressing for you so far?

Arm workout tip

Don't plan a hard arm and shoulder workout on the same day as you plan to shampoo your hair.  It is quite hard to raise your arms to scrub your scalp if they are exhausted from the workout.

Dr. Oz's Roadmap to the Grocery Store

Click here to print your map at home.  

Weight Watchers Jerk Pork Chops - slightly revised

Mix in small bowl:  1 minced onion, 1/2 tsp cayenne, 1 tsp allspice, 1/2 tsp salt, 1/2 tsp thyme, 1/2 tsp cinnamon, 1/2 tsp nutmeg, 1/2 tsp pepper.  (I did not have any allspice and only had 1/2 an onion)
Rub on lean boneless pork chops (I had 3).
Saute in large skillet w/ cooking spray, 2 to 3 minutes per side.

WW says they are 3 points per serving.  I assume that means you can't eat the entire pork chop.
It tasted yummy!

Move It and Lose It in 2011

I don't know if any of you follow Dr. Oz, but I absolutely love him. Yesterday, I caught part of a special "Move It and Lose It in 2011." It's an 11 week program that he's doing. I thought some of the resources were really great. For instance he has a $40/week grocery shopping plan for how to navigate the grocery store. I suck at grocery shopping, because I'm always just feeding myself, so I thought his list was an awesome tool. Feel free to check it out here:

Dr. Oz's Move It and Lose It webpage

30 ways to outsmart temptation

30 Ways to Outsmart Temptation

Disclaimer

Hi ladies! Welcome...I've turned into a nut as far as fitness/diet/nutrition is concerned, so I'll be sharing all the wonderful information I get with you all via this blog. If you've subscribed to this blog, (meaning the emails come to your email inbox) I would suggest selecting the "Daily digest" option, where you'll get all of the posts at once in one email, as opposed to getting them as we post. I'm pretty blog savvy, so if you need any help, please feel free to ask. Everyone on the email list should've received an invitation to join the blog, which will allow you to post as yourself, and not just as a reply to Margo's postings. Enjoy!

Heather aka The Fabulous Ms.Cat

P.S. Looking for a fabulous pic to post...lol

Day 2

How is it going ladies?
Any successes, failures or stories to report?

Rocking and Rollin'

Jan and Stacey are blogged on.  My weight loss day is progressing well so far.

Yours in weight loss,
B-cubed

p.s.  Like my profile photo?