Hi all,
Last week of the competition and it is really time to focus in. When it is all said and done though, it is important to keep up the healthy habits. I found a gluten free delicious recipe for chocolate chip cookies. Sweets are my achilles heel so I thought I would share this. It makes a small batch and I read good things about it. So keep up the good work and keep looking for fun ways to treat yourself. :)
INGREDIENTS:
1 egg
1 tbsp fat-free Greek yogurt
1 tsp vanilla extract
15-20 packets Sun Crystals all natural 5 calorie sweetener
2/3 cup almond meal
2/3 cup brown rice flour (Bob’s Red Mill brand at Whole Foods)
1/2 tsp baking soda
1/2 tsp baking powder
- OR-
Use 1 cup Trader Joe's Gluten Free Pancake and Waffle Mix instead of brown rice flour, baking soda and baking powder
2 oz. dark chocolate bar (58% or 72% cocoa)
Optional: ¼ cup raw pecans, finely chopped
DIRECTIONS: Preheat oven to 350 degrees. Lightly mist cookie sheet with olive oil. In large bowl mix eggs, Greek yogurt, vanilla and sweetener with large spoon. Stir in brown rice flour, baking soda and baking powder (or TJ's Pancake and Waffle Mix) until the mixture is combined. Break chocolate into chunks. Stir chocolate chips and optional pecans into mixture. With a teaspoon, scoop up spoonfuls of dough and arrange on cookie sheet. Bake 10 minutes.
Variations: Use ½ the chocolate bar and replace with ¼ cup chopped dried UNSWEETENED cherries or cranberries.
Tuesday, April 27, 2010
Monday, April 19, 2010
Shout out
I do different searches each week for helpful websites for weigh loss, work out tips and what not. I want to give a shout out to http://allwomenstalk.com/. This site has weight loss tips, great tasting low calorie desserts and fashion advise.
I find that at certain times of the month I crave sweet foods and can't fight the sweet cravings and think about weight loss. Allwomenstalk.com has 10 delicious desserts that range from 100-300 calories. This would be far less trouble than going through half a bag of peanut M&M's.
Another great tip from this website is how to lose 48 pounds a year by using not being a couch potato.
This article from Life Hack tells us exactly how we can lose weight while watching TV:
What would happen over the course of a year if our average TV watcher got off the couch and did some simple, easy-to-do step-ups (stepping up and down on a box, step, platform) every time the ads were on? The answer is quite staggering.
The author went on to provide the figures. Here’s one example:
Weight of subject: 150 lbs (68 kgs)Daily stepping commitment: 15 x 3 mins
Additional energy expended per day (8 inch box): 460 cals
Additional energy expended per day (12 inch box): 552 cals
Additional energy expended per year (8 inch box): 167,900 cals
Additional energy expended per year (12 inch box): 201,480 cals
Potential weight loss for the year (8 inch box): 48 lbs (21.8 kgs)
Potential weight loss for the year (12 inch box): 57.6 lbs (26.1 kgs)
Imagine that! You can do some simple step-up exercises in between commercials, and you can shed off at least 48 lbs in one year!
Okay, so it’s time for me to don those sweat pants, get a 12-inch box and do those step-up exercises in between the TV ads -most of them are annoying, anyway. What about you, have you come across any innovative methods to lose weight?
I find that at certain times of the month I crave sweet foods and can't fight the sweet cravings and think about weight loss. Allwomenstalk.com has 10 delicious desserts that range from 100-300 calories. This would be far less trouble than going through half a bag of peanut M&M's.
Another great tip from this website is how to lose 48 pounds a year by using not being a couch potato.
This article from Life Hack tells us exactly how we can lose weight while watching TV:
What would happen over the course of a year if our average TV watcher got off the couch and did some simple, easy-to-do step-ups (stepping up and down on a box, step, platform) every time the ads were on? The answer is quite staggering.
The author went on to provide the figures. Here’s one example:
Weight of subject: 150 lbs (68 kgs)Daily stepping commitment: 15 x 3 mins
Additional energy expended per day (8 inch box): 460 cals
Additional energy expended per day (12 inch box): 552 cals
Additional energy expended per year (8 inch box): 167,900 cals
Additional energy expended per year (12 inch box): 201,480 cals
Potential weight loss for the year (8 inch box): 48 lbs (21.8 kgs)
Potential weight loss for the year (12 inch box): 57.6 lbs (26.1 kgs)
Imagine that! You can do some simple step-up exercises in between commercials, and you can shed off at least 48 lbs in one year!
Okay, so it’s time for me to don those sweat pants, get a 12-inch box and do those step-up exercises in between the TV ads -most of them are annoying, anyway. What about you, have you come across any innovative methods to lose weight?
Thursday, April 8, 2010
Intensity
I have linked to another blog this week. It is called Burn the Fat. This week he has some great tips on circuit training. Ironically, this weeks tip from his blog is stair intervals. As a large group of us have done stairs already we know how good of a work out it can be.
These last few weeks are important to keep on pushing. Remember there is at least 1000 dollars to the winner for this competition. Keep up the good work.
These last few weeks are important to keep on pushing. Remember there is at least 1000 dollars to the winner for this competition. Keep up the good work.
Thursday, March 25, 2010
Health Eating
I am posting a section from an article placed on dove.com. I really like their focus on the Real Beauty campaign. To read the full article, click on the title of this posting.
If dieting is bad how do we go about losing weight?
I think we are focusing on the wrong things. There is no quick and easy way to lose weight -- it took time to gain it, its going to take time to lose it. We need to develop awareness about portions; portions are extremely large. If you simply reduce portions, increase fruit and vegetable consumption, and add activity where you can, you'll have a slower weight decrease but the weight will stay gone.
Think of it this way: An extra 100 calories every day for a year adds 10 pounds. Can you find ways to cut?
No one can avoid fast foods and restaurants all the time. How do you make smart choices even in an unhealthy environment?
Sometimes I think salads are the worst choice, because they are huge and the dressing has a lot of calories. My advise is to order what you want, but eat only half -- watch portion sizes. Stick with water for a beverage and ask for all dressings and things like mayo to be on the side.
This article went on to recommend three foods to cut out from your diet immediately, which are; white flour, hydrogenated oils and things with high fructose corn syrup.
Three foods to add right away are more fruits and vegetables -- no one in particular, omega 3's, and whole grains.
If dieting is bad how do we go about losing weight?
I think we are focusing on the wrong things. There is no quick and easy way to lose weight -- it took time to gain it, its going to take time to lose it. We need to develop awareness about portions; portions are extremely large. If you simply reduce portions, increase fruit and vegetable consumption, and add activity where you can, you'll have a slower weight decrease but the weight will stay gone.
Think of it this way: An extra 100 calories every day for a year adds 10 pounds. Can you find ways to cut?
No one can avoid fast foods and restaurants all the time. How do you make smart choices even in an unhealthy environment?
Sometimes I think salads are the worst choice, because they are huge and the dressing has a lot of calories. My advise is to order what you want, but eat only half -- watch portion sizes. Stick with water for a beverage and ask for all dressings and things like mayo to be on the side.
This article went on to recommend three foods to cut out from your diet immediately, which are; white flour, hydrogenated oils and things with high fructose corn syrup.
Three foods to add right away are more fruits and vegetables -- no one in particular, omega 3's, and whole grains.
Saturday, March 13, 2010
Making the Map
When driving from Portland to San Diego, I can generally follow the road signs and get there. I am way to anal for that, so I opt to print out directions for each step of the way. On the way to San Diego I check the map many, many time to make sure I am heading where I need to go.
The same is true for setting goals. The first step is writing the weight loss goals down. These goals need to be reasonable or you will set yourself up for failure. For our 12 week program 12-24 lbs of weight loss is a reasonable goal. Anything more than that is possible but takes a lot of extra work. Now that those goals are written down, they need to be looked at often. My map to San Diego would not be useful to me if I didn't pick it up and stare at it every time I came near a new highway. We need to remind ourselves of our weight loss goals every time we sit down to eat. It may make you steer away from that cookie or fast food for lunch. Knowing the weight loss goal is not enough.
This is another reason I like the websites that help you track food and exercise. Most of the websites have charts to show you were you should be with your weight loss if you stick to the goals. If you find you are gaining weight again, it is time to look at the goals again so as not to become lost. Click on the title to this blog post to learn more about goal setting.
The same is true for setting goals. The first step is writing the weight loss goals down. These goals need to be reasonable or you will set yourself up for failure. For our 12 week program 12-24 lbs of weight loss is a reasonable goal. Anything more than that is possible but takes a lot of extra work. Now that those goals are written down, they need to be looked at often. My map to San Diego would not be useful to me if I didn't pick it up and stare at it every time I came near a new highway. We need to remind ourselves of our weight loss goals every time we sit down to eat. It may make you steer away from that cookie or fast food for lunch. Knowing the weight loss goal is not enough.
This is another reason I like the websites that help you track food and exercise. Most of the websites have charts to show you were you should be with your weight loss if you stick to the goals. If you find you are gaining weight again, it is time to look at the goals again so as not to become lost. Click on the title to this blog post to learn more about goal setting.
Friday, March 5, 2010
Trimming the Fat
It seems to be an easy concept to eat less and work out more, but for some of us it is not that easy. Some weeks we gain weight or fail to lose the weight we expected to lose. If this is the case it is really important to write it all down. I have mentioned in the past there are free websites to track the calories. One is www.livestrong.com and the other is www.sparkpeople.com. I tend to like spark people a little better. It seems a little more user friendly. My name is Harpie19 on the site if you want to link up with me or give me referral credit.
Otherwise write down everything you eat. I have found the days I think I am getting around 1700 calories I am actually eating around 2000. It makes a difference in what I need to do for a work out if I am eating more than I think I am.
Also it is helpful to look for ways to trim the calories here and there. I cannot start my day without a good Chai. Starbucks has some low calorie options but I found if I make it at home not only do I save money but save on calories. I also switched my Chai from low-fat milk as a base to almond milk. The texture of my Chai is not as creamy as with dairy but it is still the rich spicy flavor I am looking for. I save myself 30 calories with every Chai made that way, but by the end of my five day week, I have saved 150 calories, which means the first 15 minutes of my Adapt work out is now just burning fat calories and not Chai calories. :) What ways do you think you can trim the fat/calories?
Otherwise write down everything you eat. I have found the days I think I am getting around 1700 calories I am actually eating around 2000. It makes a difference in what I need to do for a work out if I am eating more than I think I am.
Also it is helpful to look for ways to trim the calories here and there. I cannot start my day without a good Chai. Starbucks has some low calorie options but I found if I make it at home not only do I save money but save on calories. I also switched my Chai from low-fat milk as a base to almond milk. The texture of my Chai is not as creamy as with dairy but it is still the rich spicy flavor I am looking for. I save myself 30 calories with every Chai made that way, but by the end of my five day week, I have saved 150 calories, which means the first 15 minutes of my Adapt work out is now just burning fat calories and not Chai calories. :) What ways do you think you can trim the fat/calories?
Tuesday, March 2, 2010
A History of Eating
Just some fun facts. The government occasionally keeps track of what people are eating and we also use how much restaurants serve as a guide now as well. The last official data from the government was from 2005.
In 1909 the average American consumed 3500 calories a day but most of it was vegetables and carbohydrates and the jobs involved more labor than anything else. By the 1970's people were consuming around 2300 calories a day. The latest data says Americans now consume 2800 calories a day. The 500 calorie increase is mostly due to sugar and fat consumption. Our consumption of sugar has gone down by 28% since 1970 but our consumption of corn sweeteners has gone up by 490%!!!
So what does all of this really mean? In the sedentary world we live in, we have to eat less than or equal to what our body burns(our Basil Metabolic Rate)just by being awake. The average sedentary female BMR is around 1900 calories a day. If we consume 2800 calories a day and only burn 1900 a day that means we are gaining .3 pounds a week. It's not much so it can easily sneak up on us weeks at a time.
Just remember 1 pound is equal to 3500 calories so burning 500 extra calories a day ( or a work out equivalent to an hour of hard dragonboating) will help burn off one pound a week. Keep up the good work all.
In 1909 the average American consumed 3500 calories a day but most of it was vegetables and carbohydrates and the jobs involved more labor than anything else. By the 1970's people were consuming around 2300 calories a day. The latest data says Americans now consume 2800 calories a day. The 500 calorie increase is mostly due to sugar and fat consumption. Our consumption of sugar has gone down by 28% since 1970 but our consumption of corn sweeteners has gone up by 490%!!!
So what does all of this really mean? In the sedentary world we live in, we have to eat less than or equal to what our body burns(our Basil Metabolic Rate)just by being awake. The average sedentary female BMR is around 1900 calories a day. If we consume 2800 calories a day and only burn 1900 a day that means we are gaining .3 pounds a week. It's not much so it can easily sneak up on us weeks at a time.
Just remember 1 pound is equal to 3500 calories so burning 500 extra calories a day ( or a work out equivalent to an hour of hard dragonboating) will help burn off one pound a week. Keep up the good work all.
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