Week 20
Week 20 weight loss = 1 pound
Total Weight Loss = 28 pounds
Week 20 % Weight Loss = 0.39%
Total % Weight Loss = 10.03%
So things are still just going down slow and steady. Next week is a new month and I plan to be down 30 pounds. Sound good?
So I just thought I'd tell you about my delicious lunch that I had today. So as you saw in my previous post, my car was wrecked. It ended up getting totalled. So I bought a new one (2011 Hyundai Sonata) and it had a recall to align the steering that needed to be done today. Typically I go home for lunch to save money and calories. I forgot to pack a lunch to take with me today. SO, I went with my coworkers to get some food @ the gas station.
1 Oscar Meyer Deli Creations Turkey, Ham, Swiss, and Cheddar lunchable = 340 calories
1 pkg Blue Diamond Lime n Chili Almonds = 260 calories
1 pkg of Kellogg's Cherry Fruity Snacks = 160 calories
1 Diet Dr Pepper = 0 calories
1 Snyder's Chocolate Dipped Pretzel (that's right, just one!) = 28 calories
Total Gas Station Lunch Calories = 788 calories!
So not TOO bad for a gas station lunch, but not great. There wasn't any fresh fruit or vegetables @ the gas station, that would have been a better option than the Fruity Snacks. It probably would have been less calories to get some baked potato chips instead of the almonds. But the almonds were really tasty and there are great health benefits from almonds, so I don't feel too bad. Overall I am pretty pleased with my gas station lunch. It's hard to find healthy choices, especially at a ghetto gas station on S. Main street in SLC.
Wednesday, September 29, 2010
Tuesday, September 21, 2010
Please accept this as my absence note...............................
Sorry for not posting for the last week. I had every intention to post last Wednesday night after work and going to the gym. But unfortunately this................................................
"Beverages Total 22% of US Calories - But Who's Counting"
MARCH 2007
AMERICANS DRINK ALMOST a quarter of our daily calories, according to a new analysis of government dietary data. And when we consume sweetened, high-calorie beverages, adds a Penn State study of mealtime habits, we don’t compensate by cutting back on the calories from solid food. Those two new findings add up to a double dose of alarm about the role of "liquid calories” in the American diet.
The What America Drinks report, commissioned by the Milk Processor Education Program, used data from more than 10,000 Americans, ages four and up, collected by the government’s National Health and Nutrition Examination Survey (NHANES) between 1999-2000 and 2001-2002. The report found that calories from beverages make up 22% of the total energy intake in the average US diet. Half of the added sugar that Americans consume comes from beverages, according to the analysis.
But many people don’t “count” liquid calories—just those from foods they eat, warns dietitian Carolyn O’Neil, RD, a spokesperson for the report. “People just may not be aware of how these calories are sneaking into their diet.… and not understanding what an impact it has on body weight.”
What America Drinks found that in a typical day the average American consumes:
38 ounces of water
17.5 ounces of sugar-sweetened beverages such as soft drinks (which alone added up to 12 ounces daily) and teas
8.9 ounces of coffee (which may also be sweetened)
7.5 ounces of milk.
Soft drinks were found to be the source of 36% of all added sugars and 6.4% of total calories in the American diet. Nearly half of all Americans drink at least one sugary soft drink on any given day, according to the report.
BUT WHEN PEOPLE CONSUME sugared beverages, do they balance those extra liquid calories by reducing portion sizes on their plates or by eating less of the solid food they’re served? That’s the question Penn State researchers, led by nutritional sciences professor Barbara J. Rolls, PhD, and doctoral candidate Julie Flood, set out to answer.
The research team invited 33 adults—18 women and 15 men—to eat lunch once a week for six weeks. In this cross over design study, the same foods were served at each lunch, but the accompanying beverage was rotated among cola, diet cola or water. Two different portion sizes—12 ounces and 18 ounces—were also tested.
The study, published in the Journal of the American Dietetic Association, found that subjects ate approximately the same amount of solid food, regardless of which beverage was served. So total calories consumed shot up when a sugared soft drink was the beverage du jour.
Similarly, the bigger the beverage served, the more the participants drank. When the cola serving size increased 50%, from 12 to 18 ounces, men drank 26% more liquid calories and women drank 10% more.
The findings support the idea that liquids are less filling than solid food—making beverages especially dangerous for those trying to control their calories. People have a different mindset about drinking versus eating, Rolls adds, and thirst and hunger are actually governed by separate mechanisms in the body.
Looking to put a stopper on your liquid calorie consumption? The Healthy Beverage Guidelines, released last year, can help. Switching to diet beverages can be a good first step, and low-fat milk is important for dietary calcium and vitamin D. Ultimately, though, nothing beats plain old water for quenching your thirst—with zero added calories.
So as you are watching your food intake, make sure you also pay attention to your beverage intake. It can be really easy to have the calories add up quick, especially since we typically drink 2 or more portions of fluids at a setting. As the article stated, there are a lot of options for beverages to help you conserve calories. The debate between regular drinks verses diet drinks will be ongoing and ever changing. If you are undecided with what side you want to choose there is an easier decision to make. Choose water! Water is great for you. It's calorie free, can help prevent diseases, help with weight loss when included in a healthy diet and exercise program, properly hydrate you, help with your physical appearance (can we say clearer complexion?), and much more. Plus it's free! My goal for this week is to try to get at least 64oz of water per day. So grab your reusable water bottle (let's save the environment too!) and fill it up multiple times throughout the day. I will be doing just that. Bottoms up!
distracted me on my way home from work last Wednesday night. Yup, after 3 1/2 years of living in Utah, Peppie and I were involved in a car accident. Note that I said involved, not the cause. We were just patiently yielding at a green light waiting to turn left, and a fun ol' Utah driver decided to run his red light and hit Peppie and a Tahoe. So I blame the Utah driver for my broken car, wacky equilibrium, and blog posting absence. So let's catch you up on the weight loss now.
Week 19
Week Weight Loss = 2 pounds
Total Weight Loss = 26 pounds
Week % Weight Loss = 0.7%
Total % Weight Loss = 9.32%
So rock on! A broken toe will not stop the weight loss. A wacky equilibrium making it hard to stand on two feet without falling over will not stop the weight loss. I am realizing the only thing that will stop my weight loss is me. Outside factors are going to happen all the time. It would be easy to just stop and give up when things like this happen, but I can't. This is important to me now. I've seen how much losing weight has done for my overall health, appearance (I know I need to post a new picture, but I don't have one yet. Soon, I will post one, soon...), and self esteem. I just have to keep motivated. When things get hard and I mess up, I'm not going to stop. All I need to do is fix what went wrong and keep on going. There is no point of even starting over, just pick up where I left off and keep going. So there is my motivational/emotional soap box for the night.
Now onto my nutritional soap box. One of my favorite nutrition newsletter is the Tufts University Health and Nutrition Letter (I should have gone to school there. Maybe Grad School?). This week I was reading some old articles and stumbled upon this great treasure. I have been trying to increase my water consumption, and this article really helped. I hope you enjoy it.
Tufts University Health & Nutrition Letter
The Friedman School of Nutrition Science and Policy
"Beverages Total 22% of US Calories - But Who's Counting"
MARCH 2007
AMERICANS DRINK ALMOST a quarter of our daily calories, according to a new analysis of government dietary data. And when we consume sweetened, high-calorie beverages, adds a Penn State study of mealtime habits, we don’t compensate by cutting back on the calories from solid food. Those two new findings add up to a double dose of alarm about the role of "liquid calories” in the American diet.
The What America Drinks report, commissioned by the Milk Processor Education Program, used data from more than 10,000 Americans, ages four and up, collected by the government’s National Health and Nutrition Examination Survey (NHANES) between 1999-2000 and 2001-2002. The report found that calories from beverages make up 22% of the total energy intake in the average US diet. Half of the added sugar that Americans consume comes from beverages, according to the analysis.
But many people don’t “count” liquid calories—just those from foods they eat, warns dietitian Carolyn O’Neil, RD, a spokesperson for the report. “People just may not be aware of how these calories are sneaking into their diet.… and not understanding what an impact it has on body weight.”
What America Drinks found that in a typical day the average American consumes:
38 ounces of water
17.5 ounces of sugar-sweetened beverages such as soft drinks (which alone added up to 12 ounces daily) and teas
8.9 ounces of coffee (which may also be sweetened)
7.5 ounces of milk.
Soft drinks were found to be the source of 36% of all added sugars and 6.4% of total calories in the American diet. Nearly half of all Americans drink at least one sugary soft drink on any given day, according to the report.
BUT WHEN PEOPLE CONSUME sugared beverages, do they balance those extra liquid calories by reducing portion sizes on their plates or by eating less of the solid food they’re served? That’s the question Penn State researchers, led by nutritional sciences professor Barbara J. Rolls, PhD, and doctoral candidate Julie Flood, set out to answer.
The research team invited 33 adults—18 women and 15 men—to eat lunch once a week for six weeks. In this cross over design study, the same foods were served at each lunch, but the accompanying beverage was rotated among cola, diet cola or water. Two different portion sizes—12 ounces and 18 ounces—were also tested.
The study, published in the Journal of the American Dietetic Association, found that subjects ate approximately the same amount of solid food, regardless of which beverage was served. So total calories consumed shot up when a sugared soft drink was the beverage du jour.
Similarly, the bigger the beverage served, the more the participants drank. When the cola serving size increased 50%, from 12 to 18 ounces, men drank 26% more liquid calories and women drank 10% more.
The findings support the idea that liquids are less filling than solid food—making beverages especially dangerous for those trying to control their calories. People have a different mindset about drinking versus eating, Rolls adds, and thirst and hunger are actually governed by separate mechanisms in the body.
Looking to put a stopper on your liquid calorie consumption? The Healthy Beverage Guidelines, released last year, can help. Switching to diet beverages can be a good first step, and low-fat milk is important for dietary calcium and vitamin D. Ultimately, though, nothing beats plain old water for quenching your thirst—with zero added calories.
So as you are watching your food intake, make sure you also pay attention to your beverage intake. It can be really easy to have the calories add up quick, especially since we typically drink 2 or more portions of fluids at a setting. As the article stated, there are a lot of options for beverages to help you conserve calories. The debate between regular drinks verses diet drinks will be ongoing and ever changing. If you are undecided with what side you want to choose there is an easier decision to make. Choose water! Water is great for you. It's calorie free, can help prevent diseases, help with weight loss when included in a healthy diet and exercise program, properly hydrate you, help with your physical appearance (can we say clearer complexion?), and much more. Plus it's free! My goal for this week is to try to get at least 64oz of water per day. So grab your reusable water bottle (let's save the environment too!) and fill it up multiple times throughout the day. I will be doing just that. Bottoms up!
Tuesday, September 7, 2010
Ban the Under Doggies! No More Under Doggies!
Week 17
Week 17 Weight Loss = 3 pounds
% Weight Loss for Week 17 = 1.2%
Total Weight Loss = 24 pounds (If I make it to 25 pounds next week, I will take a new picture for the blog.)
Total % Weight Loss = 8.8%
So for the past couple weeks (okay, okay.....month!) my weight loss results have been quite a bit under what I have been wanting them to be. I could make up a lot of excuses, which I will just for fun.
Vacations - In the month of July I was out of town every weekend, except one.
Too Hot - It's sometimes uncomfortable to work out when it's hot outside and inside.
Birthday - Calories don't count on birthdays. Remember?
Stress of getting older - Calories do count on birthdays, especially when your body is getting older and unable to tolerate them like they used to when you were young. So why bother, you can't prevent getting older. Calories go right to the thighs!
Plateau - Oh, I'm just on a plateau right now. This weight loss thing will start working again later.
Yup, that's right. You did say it. LAME EXCUSES! I did use all of those excuses, except for one. Can you guess which one? So enough of that. This week's weight loss rocked! Which is funny, because I could have totally used one of the best excuses ever (I broke/ sprained/ jammed my big toe giving my niece an under doggie on the swing set. Watch out for that cement side walk!) and yet I didn't. Instead I sucked it up and worked out anyways. My injury occurred on Saturday, yet I went to the gym and did a Zumba video at home on Monday. Perhaps my Zumba form wasn't the best with putting most of my weight on the side of my foot, but I still burned some calories. So no more blaming it on this and that. The only person/thing to blame for my lack of results for the last month is me. I am sick of having under doggie weight loss results. So for now on I am banning the under doggie from my life (sorry Sadie, I will just have to teach you how to swing on the swing set properly next time). My results are going to be consistent. My techniques are going to be consistent - daily physical activity, monitoring caloric intake to caloric output (thank you Fatsecret.com!), and making healthy food choices. Good luck to you all. I'll check back in with you next week, and once again the results are going to rock!
*Disclaimer: When giving someone an under doggie while pushing them on a swing set, it is best form to watch where you are running. Especially if you are in a playground with a large cement barrier/ sidewalk in close proximity. Cement + open toe sandals + a church dress + not paying attention to where you are going = pain and embarrassment. Especially when your 6 year old nephew is laughing and tells you he saw your underwear as you are laying on your stomach with grass stains on your face and a very injured big toe. Ban the under doggies!
Week 17 Weight Loss = 3 pounds
% Weight Loss for Week 17 = 1.2%
Total Weight Loss = 24 pounds (If I make it to 25 pounds next week, I will take a new picture for the blog.)
Total % Weight Loss = 8.8%
So for the past couple weeks (okay, okay.....month!) my weight loss results have been quite a bit under what I have been wanting them to be. I could make up a lot of excuses, which I will just for fun.
Vacations - In the month of July I was out of town every weekend, except one.
Too Hot - It's sometimes uncomfortable to work out when it's hot outside and inside.
Birthday - Calories don't count on birthdays. Remember?
Stress of getting older - Calories do count on birthdays, especially when your body is getting older and unable to tolerate them like they used to when you were young. So why bother, you can't prevent getting older. Calories go right to the thighs!
Plateau - Oh, I'm just on a plateau right now. This weight loss thing will start working again later.
Yup, that's right. You did say it. LAME EXCUSES! I did use all of those excuses, except for one. Can you guess which one? So enough of that. This week's weight loss rocked! Which is funny, because I could have totally used one of the best excuses ever (I broke/ sprained/ jammed my big toe giving my niece an under doggie on the swing set. Watch out for that cement side walk!) and yet I didn't. Instead I sucked it up and worked out anyways. My injury occurred on Saturday, yet I went to the gym and did a Zumba video at home on Monday. Perhaps my Zumba form wasn't the best with putting most of my weight on the side of my foot, but I still burned some calories. So no more blaming it on this and that. The only person/thing to blame for my lack of results for the last month is me. I am sick of having under doggie weight loss results. So for now on I am banning the under doggie from my life (sorry Sadie, I will just have to teach you how to swing on the swing set properly next time). My results are going to be consistent. My techniques are going to be consistent - daily physical activity, monitoring caloric intake to caloric output (thank you Fatsecret.com!), and making healthy food choices. Good luck to you all. I'll check back in with you next week, and once again the results are going to rock!
*Disclaimer: When giving someone an under doggie while pushing them on a swing set, it is best form to watch where you are running. Especially if you are in a playground with a large cement barrier/ sidewalk in close proximity. Cement + open toe sandals + a church dress + not paying attention to where you are going = pain and embarrassment. Especially when your 6 year old nephew is laughing and tells you he saw your underwear as you are laying on your stomach with grass stains on your face and a very injured big toe. Ban the under doggies!
Thursday, September 2, 2010
Does Everyone Have Your Buddy?
Week 16
Weight Loss for Week 16 = 1 pound
Total Weight Loss = 21 pounds
% Weight Loss for Week 16 = 0.4%
Total % Weight Loss = 7.66%
Week 15
Weight Loss for Week 15 = 1 pound
Total Weight Loss = 20 pounds
% Weight Loss for Week 15 = 0.4%
Total % Weight Loss = 7.3%
Sorry for the absence of my blogging last week. I just couldn't decide what I wanted to blog about. I'm pretty much getting sick of this plateau that I seem to be stuck on. It's flat, it's boring, and not very exciting to report on 1 pound down, 1 pound up. But don't you fret, I'm back and I am using my buddies to help.
So all three of us involved in the weight loss challenge, "Unleash the Skinny Girls!", have plateaued. We have thought of incentives to help us be motivated more, but they just don't seem to be helping. I mean, one of us has a brand new IPhone waiting to be used when she gets down another 10 pounds. It's not me, but hot dog, that would be a pretty nice incentive. Yet, none of us seem to be motivated on a day to day basis. Yes, there has been some perks of the 20 pound weight loss so far. My clothes are all baggy and getting too big. I went shopping this last weekend and bought a size Large instead of an Extra Large, and now I'm thinking I probably should have gotten a medium size. Went to Lagoon with friends last weekend and I fit in the seats so much better than before. Those are all great perks of the weight loss, but it just hasn't seemed to be everlasting throughout the week. UNTIL.....I found my buddies again. All three of us have decided we're sick of this and we're getting off the plateau. So we're using FatSecret.com diligently and tracking all of our calories EVERY DAY and we are trying to be under 1700 calories EVERY DAY. I am checking their food diaries and they are checking mine. So far it's really helping me. I've been more conscious of what and how much I'm eating. I also am trying to be active EVERY DAY for at least 30 minutes or more. One of my friends had suggested trying out the 30 Day Shred DVD by Jillian Michaels. Last night was my first night using it, and it kicked my butt! So thank you buddies. Thank you for your suggestions and recommendations (keep them coming!). Thank you for helping me stick to my goals when we hang out. Thank you for asking me how it is going each time I see you. Thank you for reading my blog (I have over 1000 hits on my blog now, whoa!). Thank you for working on this with me so we can succeed together. You all rock. Now it's my turn to ROCK IT OUT for this next weigh in on Tuesday.
P.S. I promise to blog next Tuesday night. It will be interesting too. :) No more slacking off. I also plan to post new pictures once I get down to 25 pounds. 4 more to go!
Weight Loss for Week 16 = 1 pound
Total Weight Loss = 21 pounds
% Weight Loss for Week 16 = 0.4%
Total % Weight Loss = 7.66%
Week 15
Weight Loss for Week 15 = 1 pound
Total Weight Loss = 20 pounds
% Weight Loss for Week 15 = 0.4%
Total % Weight Loss = 7.3%
Sorry for the absence of my blogging last week. I just couldn't decide what I wanted to blog about. I'm pretty much getting sick of this plateau that I seem to be stuck on. It's flat, it's boring, and not very exciting to report on 1 pound down, 1 pound up. But don't you fret, I'm back and I am using my buddies to help.
So all three of us involved in the weight loss challenge, "Unleash the Skinny Girls!", have plateaued. We have thought of incentives to help us be motivated more, but they just don't seem to be helping. I mean, one of us has a brand new IPhone waiting to be used when she gets down another 10 pounds. It's not me, but hot dog, that would be a pretty nice incentive. Yet, none of us seem to be motivated on a day to day basis. Yes, there has been some perks of the 20 pound weight loss so far. My clothes are all baggy and getting too big. I went shopping this last weekend and bought a size Large instead of an Extra Large, and now I'm thinking I probably should have gotten a medium size. Went to Lagoon with friends last weekend and I fit in the seats so much better than before. Those are all great perks of the weight loss, but it just hasn't seemed to be everlasting throughout the week. UNTIL.....I found my buddies again. All three of us have decided we're sick of this and we're getting off the plateau. So we're using FatSecret.com diligently and tracking all of our calories EVERY DAY and we are trying to be under 1700 calories EVERY DAY. I am checking their food diaries and they are checking mine. So far it's really helping me. I've been more conscious of what and how much I'm eating. I also am trying to be active EVERY DAY for at least 30 minutes or more. One of my friends had suggested trying out the 30 Day Shred DVD by Jillian Michaels. Last night was my first night using it, and it kicked my butt! So thank you buddies. Thank you for your suggestions and recommendations (keep them coming!). Thank you for helping me stick to my goals when we hang out. Thank you for asking me how it is going each time I see you. Thank you for reading my blog (I have over 1000 hits on my blog now, whoa!). Thank you for working on this with me so we can succeed together. You all rock. Now it's my turn to ROCK IT OUT for this next weigh in on Tuesday.
P.S. I promise to blog next Tuesday night. It will be interesting too. :) No more slacking off. I also plan to post new pictures once I get down to 25 pounds. 4 more to go!
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