The Benefits of Eating More Often

Lately, I have really wanted to start eating more, smaller meals per day rather than 3 bigger meals and sometimes always a snack. Although this takes more time, it is so much more appealing to me because I'll feel like I'm eating all day! And, it will help me lose weight? Seriously? Is this too good to be true?!

After doing some research, I have found that eating 5 smaller meals (about 300 calories each, more depending on your activity level and weight loss goals) is extremely healthy for you and excels your weight loss efforts! It's pretty simple, you just eat every 3 hours and each meal has the amount of calories per each meal. I'm kind of liking this idea a lot..

According to www.toneitup.com, if you don't eat often throughout the day your body releases more of the hormone cortisol. Cortisol is a hormone that works with your fight/flight response system. Cortisol helps with pain (on the positive side), but on the negative side, Cortisol impairs cognitive function, suppresses thyroid function, and decreases metabolism..YIKES! It also decreases your muscle tissue and bone density; raises blood pressure; lowers immunity; AND promotes belly fat! YUCK!

So, who is intrigued be the 5 meals a day plan now? I know I am!



I followed this idea because the times of meals work perfectly for me (give or take a half hour or so on some days). These are some examples of what to eat each meal. It really gives you an eye opener of what you can eat. Plus, it shows that 300 calories really is a lot of satisfying food if you pick the right stuff!

So how do you start incorporting this into your lifestyle? Have no fear, I have come up with some ideas and tips for you!
*Try taking your normal breakfast and just splitting it up. Eat half of it at 7:00AM and the other half at 10:00AM
*Get a cute lunchbox that you'll love packing your lunches in! Along with this, get some way cute plastic containers! They make some awesome ones with separated areas in them, too!
*Plan your meals!! Meal planning rocks! It not only makes your life so much easier, but saves money! It will keep you from splurging on things when you're grocery shopping that really aren't necessary!
*Pack your meals the night before! I love packing all of my meals for the next day at night before I have a busy day. It makes me feel very in control of my eating and prepared to take on a busy day!
*Everything in moderation! This lifestyle is amazing because you can have anything and everything just as long as you fit it in with your eating schedule and your calorie intake. For example, I could eat around 4pm and then at 7pm when I'm getting that craving for something sweet, I can have it and not blow my diet!

Workout Wednesday!

Today is some Killer Kardio! This one I stole from Pinterest. I just couldn't resist sharing it to you. I really recommend trying it!



Honestly, splitting up the running makes this workout a bit easier. I love running, but sometimes running 30 minutes straight and doing all this other stuff would kill me! If the running is too much, run for as long as you can and then switch to a power walk to keep your heart rate up.

Enjoy!

Week 4 Begins..

Is it really Week 4? I cannot believe that time has flown by so quickly! I hope everyone is still enjoying the challenge just as much as I am. It's fun to be able to make new friends along the way, keep in touch, connect with new ideas/advice, etc. I've really appreciated the support and I hope that more people will want to do it the next time around!

Here are the top 3 people in terms of points:
1) Linda Gillman
2) Kate Knutson
3) Jordan Henkenius

Remember to let me know weight loss in PERCENTAGE once the 8th week rolls around. The person losing the most weight according to percentage will also receive half of the money.

What are your favorite tunes to listen to when you're exercising, cleaning, etc?! I love music and change up my playlists often, but I thought it'd be fun to post my favorite playlist (as of now) to get my heart rate up with! It's one of those playlists that gives you energy, puts you in a positive mindset, and makes exercising fun!

Just Stand Up! -- Beyonce, Mary J. Blige, Miley Cyrus, etc.
Lights -- Ellie Goulding
Walking on Sunshine -- Katrina and The Waves
Magic -- B.o.B
Two Princes -- Spin Doctors
I Feel Good -- James Brown
Do It -- Spice Girls
Never Let You Go -- Third Eye Blind
Mmm Bop -- Hansen
Everyday Is A Winding Road -- Sheryl Crow
Days Go By -- Keith Urban
That Don't Impress Me Much -- Shania Twain
Count On Me -- Default
Every Mile A Memory -- Dierks Bentley
Unbelievable -- EMF
One Step -- Jordin Sparks
Closer To Free -- BoDeans
Stuck Like Glue -- Sugarland
Every Morning -- Sugar Ray
I Made It -- Kevin Rudolf

What are your favorite songs? I'm always in need of new ideas for music mixes! :)

Happy Monday!

Meal Plans, Workout Plans, Goals!

In lieu of it being the weekend and having tons of free time on my hands, I planned all of my meals, workouts, and goals for the week ahead! I feel so organized and ready to take on the week!

This is honestly one of the best things you can do for your health. Planning everything throughout your weeks (with enough space for things to come up, because they always do) will really help you keep on track! Each time I've ever planned everything out I've always had extreme success in weight loss and feeling in complete control, which I love!

I hope you enjoy seeing my plans for the week! Ask me how they're going throughout the week, I'll need the support! I really, really plan to incorporate planning this stuff each week! :) After I planned my meals, I made a grocery list! I will not make Sunday afternoons grocery shopping day/preparing meals for the week! Gotta love organization!

Monday, June 25

Schedule for day: Work 8am-8pm

Workout 1: Run to Euclid trails; walk 30-40 minutes; Run back!

Meal 1: ½ cup egg substitute with spinach; ½ banana

Meal 2: ¼ cup oatmeal; ¼ cup blueberries; cinnamon; ½ cup nonfat greek yogurt

Meal 3: Chicken summer salad (spinach; apple; chicken; strawberries; walnuts)

Meal 4: Larabar

Workout 2: Workout with Kate!

Meal 5: Meal with Kate!

Goals: Don’t eat past 7pm; Stay on track with plan!

Tuesday, June 26

Schedule for day: Work 8-12; Paint!

Workout 1: Run to Euclid trails; walk 30-40 minutes; Run back!

Meal 1: ½ cup egg sub with veggies; ½ banana

Meal 2: Protein shake

Meal 3: 1 piece of pizza with family

Meal 4: Larabar

Workout 2: Workout class @ gym if family is gone by then! If not, do a workout later on.

Meal 5: Veggie Stirfry

Goals: Don’t eat past 7pm; Stay on track with plan!

Wednesday, June 27

Schedule for day: Work 8am-8pm

Workout 1: Run to Euclid trails; walk 30-40 minutes; Run back!

Meal 1: Strawberry pancakes

Meal 2: Protein Shake

Meal 3: Antioxidant Salad

Meal 4: Leftover veggie stirfry

Workout 2: 30 minute full-body workout (TIU Tuesday workouts X 3)

Meal 5: Tilapia

Goals: Don’t eat past 7pm; Stay on track with plan!

Thursday, June 28

Schedule for day: Work 8-12

Workout 1: Run to Euclid trails, walk 30-40 minutes; Run back!

Meal 1: Banana Mania Pancakes

Meal 2: Protein Shake

Meal 3: Carrot Salad

Meal 4: Tilapia with salsa

Workout 2: Spinning 5:15-6pm

Meal 5: ½ cup cottage cheese

Goals: Don’t eat past 7pm; Stay on track with plan!

Friday, June 29

Schedule for day: Work 8-12

Workout 1: Run to Euclid trails, walk 30-40 minutes, Run back!

Meal 1: Blueberry Pancakes

Meal 2: Protein Shake

Meal 3: Spinach Cranberry Turkey Burger

Meal 4: Shrimp Stirfry

Workout 2: TIU workout

Meal 5: ½ cup cottage cheese

Goals: Don’t eat past 7pm; Stay on track with plan!

Saturday, June 30

Schedule for day: Work 9-3:30pm

Workout 1: Run to Euclid trails, walk 30-40 minutes, Run back!

Meal 1: Morning Quinoa

Meal 2: Protein Shake

Meal 3: Leftover burger

Meal 4: Shrimp Stirfry

Workout 2: REST

Meal 5: Veggies & Dip

Goals: Don’t eat past 7pm; Stay on track with plan!

Sunday, June 31

Schedule for day: Prepare for following week; grocery shopping

Workout 1: Crazy for Chocolate Pancakes

Meal 1: Protein Shake

Meal 2: Scramble egg & veggie wrap

Meal 3: Chicken Summer Salad

Meal 4: Walnut Crusted Tilapia

Workout 2: TIU workout

Meal 5: Veggies & Dip

Goals: Don’t eat past 7pm; Stay on track with plan!

Workout Wednesday!

Welcome to Workout Wednesday #2!

This one is a way fun workout that I think you'll enjoy. It will bring back memories of those who were athletes in school! My goal after this week is to film/take pictures of moves because I feel as if it will help us all out more to be able to see the workouts. I only wish I could've done it for this week! But, I don't work this weekend -- so that is my ultimate goal! I'll try to get Tyler to film/take pics for me...wish me luck! ;)

Quick paced circuit training!

This workout will combine tons of interval cardio with a little bit of strength training to top it off! Enjoy, it goes by fast!

1) Start out with a good warm-up!

*Run at 50% for 50 yards X 2. Then, increase to 75% for 50 yards X 2. Ending with a quick sprint for 50 yards at 100%. Give it your all!!

2) Stretch it!

*Toe touches down and back (50 yards each way -- each stretch will be 50 yds down and back). While standing, lift your leg and touch your toe with your fingers, repeat other side.

 (I definitely don't blame you if you can't reach that high with your leg..I sure can't!!)

*Heel walk. Walk down and back on your heels.



*Knee hugs. While walking, lift knee into chest using arm to give it a hug, repeat to other leg. Do this down and back.

*Lunges. Do lunges down and back.



*Finish your stretching by doing the karaoke down and back. If you're unsure how to do these, look up a video. It's a move from the past! ;)



3) The workout
*Begin by drawing a ladder on the cement using chalk. It will need to have 10 boxes. Use the ladder to perform jumps.
 - The first move is to jump with both feet into each box at same time all the way down and back.
 - Now, jump with one foot at a time down and back
 - Then jump with only one foot (leaving one foot off the ground the entire time) go all the way down on right foot, then back with left foot.
 - Go to the side of the ladder and jump in and out with both feet at the same time.
 - Still on the side, jump alternating feet. So, start with right then crossover with left, etc. Do this down and back.
 - Go back to the top of the ladder. Now jump into every other square with both feet. Do this down and back.
 - Back to the top. Jump into every 3rd square down and back.
*Shuffles! Anyone who played basketball will remember how crappy these can be. But, they are sooo soo good for the legs! So, push through!
 - Do defensive shuffles (basketball style, yo!) down and back at 50% effort X 2 (NOTE: Remember - it's 50 yards down and 50 yards back like when we stretched!)
 - Now, do them at 75% effort down and back X 2
 - Now for the real kicker! Do them at 100% effort -- PUSH, PUSH, PUSH! Do these down and back one time only.
 - Walk down and back to keep your muscles lose, but give yourself a break.
 - Time for sprints! Sit down at the start of your 50 yards. Count 1,2, 3, GO to yourself. On the GO - sprint all the way to the end of the 50 yards. Repeat this for a total of 10 times.
 - End this workout with a quick 1/4 mile jog.
 - Then, end with static stretching (toe touches sitting down, butterflies, arm stretches, anything that stretches your muscles to the point of comfort).

Who did this workout? Who enjoyed it?

Thanks for checking in for Workout Wednesday!

Gluten-Free Diet -- What's the scoop?

Many people today are suffering from Celiac's Disease, Crohn's Disease, etc. When diagnosed with a disease of this sort, you are forced to completely alter your eating habits.

So, what is Gluten? Why can some people not eat it?
-Gluten is a protein found in wheat, barley, rye, and malts. It is used in order to thicken foods.
-In people with Celiac's disease or other digestive diseases, their body does not contain enough of an enzyme in order to break down gluten. It is the same concept as those who are lactose-intolerant.

Should we all avoid Gluten? Or just those with Celiac's disease?
-We hear so much news about going gluten-free to lose weight and feel better, but is it really necessary? Whole wheat grains are good for us..so why go gluten free unless we need to? For most people, a gluten free diet is completely unnecessary and will offer little to no benefits regarding weight loss or health. So many people think that if they go gluten free they'll lose weight. Ultimately, the only reason that gluten is taken out of a person's diet (medically recommended) is if their body is having trouble digesting it -- (Celiac's disease, Crohn's Disease). Otherwise, doctors do not recommend getting rid of gluten from your body.

How to avoid gluten?
-If someone in your family is on a gluten free diet for medical reasons, sometimes it helps if you go gluten-free with them. It will make their life a lot easier if they eat the same things as the people they are around. So, how do you do that? We are all so used to eat breads, pastas, pizzas, etc. Now, we have to change? Is it possible? Yes, fortunately there are tons of gluten free grains available!
-In place of pasta/rice -- try Quinoa. Although the texture will take some getting used to, in the end you will be happy you have it. It soaks up flavors of whatever you mix it with. Try it in place of your pasta for the next time you want to make some mac and cheese OR in place of rice when you make a stir-fry!
-In place of cereal -- try Chex! Chex cereals are all gluten-free. There are so many fun flavors (my favorites are Honey Nut and Cinnamon). These can be enjoyed as a snack too!
-As for breads, I've never tried any of the gluten free options. The only thing I've heard is that they take some getting used to, which makes sense considering they don't contain one of the main ingredients that is used in bread.
-Pizza! Try Godfather's! They offer a gluten free crust that I have heard is great (I have a friend with Celiac's disease).

Do you or someone you know suffer from a disease that has to avoid gluten? How do they deal with it?

Snack Snackity

I love snacking, yes I do! I snack in front of the tv, when I'm bored, at parties, etc. There's really no time that I don't enjoy snacking!

Today's post is all about healthy snacking! The only rule is MODERATION! Even though these things are healthy, we still need to practice moderation and have one serving and stop after that. Snacks have been proven to be an extreme helper in the weight loss journey, but it just takes some strength to overcome eating more than one serving and then overdoing yourself. I've been guilty of snacking so much that I skip a meal because I am too full! Definitely not good!

Nutrient Dense Snacks: Nutrient dense foods are those that provide more nutrients per their volume.
*Carrots (1 cup)
*Apples (1 medium)
*Berries (1/2 - 1 cup)
*Broccoli (Unlimited amount)
*Spinach (Unlimited amount)
*Kale (Unlimited amount)
*Oranges (1 medium)
*Grapefruit (1 medium) -- Sprinkle with a little stevia/truvia for some sweetness.
You got it...fruits and veggies! They are theee best snack! They will give your body a super boost while filling you up to get you through to the next meal (bonus: for not many calories!) Enjoy unlimited amounts of green vegetables each day to keep you full! The others can be enjoyed using one serving only.

Try cut up veggies with a ranch dip -- cut up veggies and dip into 1/2 c. plain, o% greek yogurt with 1 tsp. powdered ranch mix.

Try a smoothie: 1/2 c. strawberries; 1 handful spinach; splash of milk.

The fruits can be eaten on their own since they're super sweet and tasty as they are!

 

                        







More Nutrient Dense Snacks: The only difference with these ones is that they have more calories. These snacks are good for people who are already slimmed down to their goal weight, toned up, and just looking to maintain their healthy weight! They are also essential for very, very active people!
*Oatmeal (1/2 cup) -- Flavor with cinnamon, nutmeg, or stevia/truvia and top with a few berries.
*Low-fat yogurt or cottage cheese (1 cup) -- Try to stick with greek yogurt rather than regular yogurt (more filling, less sugar, more natural ingredients)
*100% whole grain bread or cereal (1 slice of bread or 1/2 c. cereal are perfect servings)
*Soy milk/Almond milk (1 cup of milk)
*Low-fat cheese (I like Laughing Cow wedges with a few crackers or veggies OR the Babybel cheese rounds). Just remember -- moderation! Cheese has lots of fat (even the low fat kind) so don't overdue it here.

Energy Dense Snacks: These foods are excellent for those who are wanting to gain some healthy weight or are avid exercisers (such as training for a marathon, etc) and need extra energy. These foods are fine for those trying to lose weight (but in very low moderation). The extra fat in these foods need to be expended through exercise, so make sure if you're eating these you're getting enough exercise!
*Peanut Butter OR any other nut butter (almond, sunflower, cashew, etc) (1 or 2 tbsp)
*Dried fruits (1/4 c.)
*Larabars (You can get these at Hy-Vee. They're made with less than 5 ingredients. Most are  made with just dried fruit and nuts!)
*Corn (1/2 c.)
*Peas (1/2 c.)
*Potatoes (1/2 potato)
*Cheese (1-2 ounces)

Recipes

I've had a lot of requests for more recipes/healthy options..so, here you are!

I love to use www.myfitnesspal.com to track my food/exercise. Along with this, I am using it to enter my favorite and healthy recipes! My favorite thing is to take no-so healthy recipes and "healthify" them! I wanted to share my recipe box with you! My goal is to add every one of my healthy recipes into it (along with pictures!). The link is: http://www.myfitnesspal.com/recipe/box. Keep checking it throughout the weeks for my updates!

Enjoy!

Any requests for recipes you'd like me to cook up and healthify?

Week 3 Updates

Good morning, ladies!

Today marks the beginning of Week 3!

So far, I only have 3 people's points, but I will go ahead and post who is ahead!

1) Linda Gillman -- 233 points..WOW!
2) Jordan Henkenius -- 187 points.

Keep it up ladies and remember to keep track of your points each week! You can get ahead with a little determination! :)

One of my favorite quotes is.."No one ever drowned in sweat." This quote always makes me think how true that is and how we should always give it all we have!

I hope this quote finds you all in a motivated/determined state today. This weather is going to be crazy hot, but I hope you can still find some time to get exercise in! I'll be doing an awesome Workout Wednesday post on Wednesday so be sure to check for that.

Have a great day everyone!

Tips to Eating Out

We all eat out! Sometimes it's just easier! This post will give advice to staying on track while eating out. It is not impossible to eat healthy when going out to eat. It really is easier than you think! It's all about the little things we may have not realized before.

Tips when ordering:
*Avoid fried, smothered, breaded. These words all lead to extremely fattening foods covered in grease! They will not only make your stomach bloat, but also leave you feeling lethargic. Food is supposed to fuel us and give us energy -- not make us want to take a nap!
*Skip the bread and chips/dip. Some restaurants offer free appetizer-type foods before you receive your meal. Try to resist these as they are loaded with calories and fat.
*Ask the waiter/waitress to bring a box right when you get your meal. Pack up half of your meal immediately to save for leftovers. This will automatically keep you from eating so much (most restaurants give us entirely way too much food). OR share a meal with someone to save money!
*Drink water, iced tea (unsweetened), or coffee without extra add-ins. These drinks are lower in calorie and there's no need to get calories from unnecessary things such as drinks. *If you do want an alcoholic drink -- try vodka mixed with seltzer water and a splash of cranberry juice.
*Ask questions about the foods. If you're unsure how something is cooked (ex: cooked in oil, etc)..ask! Who cares if you're the person asking lots of questions. You have the right to know what you're putting into your body!
*Get dressing on the side. This will help you to not use so much dressing on your salads. Instead, dip your salad into the dressing gradually instead of pouring it all on! This will reduce 100 calories or more depending on the type of dressing you get!
*Avoid desserts at all costs! They are loaded with calories, fat, and sugar. Some desserts top at 1,000 calories or more! Yikes!
*Look up the nutrition on food beforehand (or while you're there). Most restaurants have their menu and nutrition information on their website. Look this up before you go and you'll have a better idea of what to order. With all of the smart phones, etc, nowadays -- this should be an easy one! It really makes you realize how many calories are in everything!

Good Restaurant Choices:
*Panera Bread -- Panera advertises calories for all of their foods right on their menu when you order! This makes it so easy to know! Avoid some of the fattier sandwiches and salads (ex: tuna salad sandwiches, chicken salad sandwiches, and caesar salad). My favorite things from them: Classic Salad, Half Mediterranean Veggie Sandwich, Strawberry Chicken Poppyseed Salad (a summer special).
*Subway -- Subway also has a lot of their foods listed right when you're getting ready to order. Stick to wheat bread if you're getting a sandwich and avoid mayo/ranch and instead get mustard or nothing at all. If  you get it heated or toasted, it will be delicious anyways without the extra sauce. Remember to also load up on veggies! As for sides, if you're going to get chips get the Baked Lay's option or Sunchips; Subway also offers apple slices and yogurt for some healthy options as well!
*Applebee's -- Applebee's has done a great job of offering their "Under 500 Calorie" meals. They are delicious! Try one next time you're in the mood for a nice sit-down restaurant!
*Cheesecake Factory -- Suprising that this one is on my list, huh?! Well, about a year ago Cheesecake Factory was noted as one of theeee worst places to eat. So, what did they do? Created lighter options! Yahoo! They have tons of lightened up appetizers (could also work for a meal), entrees, and alcoholic drinks! Just remember to avoid their cheesecake most of the time (when I want some I split it with someone and just have about 1/4 of a slice..still rich enough to curb my sweet tooth). Sometimes we just can't resist a good baked dessert!

Now you're set for the next time you go out to eat! You will be prepared and I know you'll all have the confidence to stay on track and better your health even when eating out!

I'd love to hear of any other places people enjoy eating (as a healthy option!)

Beat the Heat

With summer starting in just a few days and temperatures already getting near the 100's, it's time for some sun safety tips and ways to beat the heat!

Thanks to a classmate of mine from high school, Megan Kinser, for the idea!

Sunscreen/Sun Safety Tips:
*The easiest ways to protect yourself are to wear protection (shirt, shoes, hat, sunscreen). As simple as that. Doing this will help cover up most of your body without making you feel hot!
*Buy sunscreen with an SPF of 30 or higher. Extra fact -- I asked my dermatologist what her greatest recommendation for sunscreen is and she said: Neutrogena Ultra Sheer. She likes it because you can't feel it on your skin, it keeps from clogging pores/causing breakouts, and it's waterproof. If you go to www.target.com/coupons there is a coupon for Neutrogena sunscreen! Nice! :)
*Be sure to apply frequently and generously. Most sunscreens require reapplication (usually every hour or so).
*Check the expiration dates! I am guilty of having old sunscreen in my cupboard! It's easy to put it back for months or years and forget about it. Throw it out if it's expired!
*Rockin' those super cute shades this summer? Be sure they actually protect against UVA rays. Some of the cheaper sunglasses do not -- something to think about when buying your next pair!
*The hottest hours of the day are 11am-3pm. Try to not be outside during those heavy heat hours. If you are, remember to apply your sunscreen every hour!

Resource:http://www.cancer.org/Cancer/CancerCauses/SunandUVExposure/SkinCancerPreventionandEarlyDetection/skin-cancer-prevention-and-early-detection-u-v-protection

Beatin' The Heat:
*Wear a hat!
*Use a fan.
*Hop inside to feel the A/C. Just don't go from super hot weather to super cold weather very often.
*Spritz yourself. Get a cheap water sprayer (Target, Walmart, etc, have them in their travel sections) and fill with water and spritz yourself while you're outside.
*Put ice under your armpits. It's wierd, but it works!
*Wear dry-fit, sweat resistant clothing. They're a bit more expensive, but so worth it when it's steamy hot outside!
*Take off your shoes. Let your feet breath. Caution: Feet may be stinky. You have been warned.
*Drink tons of water. This will not only cool your body, but prevent dehydration! Avoid alcohol when you're outside in the heat for long periods. Drinking alcohol increases your chances to get dehydration.
*Eat light..fruits (my favorite is watermelon!); veggies, yogurts/cold foods, etc. Don't overeat when you're going to be outside (or just don't overeat period!).
*Grill out! Don't use your oven because it will just cause your house to get hotter. Instead, go outside and cook.
*Hit up the pool or lake. Even if it's just to stick your feet in, you'll feel much better!
*Lay/sit under a tree. The shade will keep ya cool. Might as well take a nap while you're there or read a book!
*Dream of a wonderful getaway....

Workout Wednesday

Today marks the first day of Workout Wednesday! Yay!

Each Wednesday I'll post a workout. I will either create the workout myself or use someone else's workouts!

Enjoy today's workout by the Tone It Up girls Karena and Katrina. They're amazing and will rock your workout today!

Enjoy! Let me know how you like it! I plan to do it tonight :)

http://toneitup.com/blog.php?COWABUNGA-It-s-Tone-It-Up-Tuesday-5524

Goals

This week I started something new. I decided to incorporate a new goal each week. This week's goal is to do 45 minutes of cardio each day and 30 minutes of toning each day. This is a SMART goal. For those of you who do not know this acronym, it stands for: Specific, Measurable, Attainable, Realistic, Time.

When choosing a goal, make sure it is SMART. I made my goal specific by saying exactly what I'll do for how long, measurable by using the amount of minutes, attainable because I know it is something that my body can already accomplish, realistic because I do have enough time in my day for 1.5 hours of exercise (split up), and timely because of the amount of minutes I'll do each for.

I wouldn't have used the SMART method if I had said I'd do some exercises each week. This doesn't set any standards as to how often, how long, etc. SMART goals are proven to keep you accountable!

Make a SMART goal for yourself next week or use mine. I will pick a new goal each week and post via facebook status and I'll try to remember to post it on here, too!

What are some of your goals you'd like to incorporate into your lifestyle but maybe are unsure how? Let us help!

Next week I'll start a goal to not eat past 7:00pm instead of 9:00pm on our calendar. This will help me with not snacking/binge eating at night! :)

Today I welcomed 2 new members to our challenge! They both are so determined (who cares if they missed a little over a week?!) They still have tons of time to catch up! Give them a pat on the back and a huge welcome! I'll fill you in on them in my next email!

Lots of Love..

The Harmful Effects of Pop

Pop, soda, soda-pop, carbonated beverage -- whatever you want to call it..It's loaded with sugar that leads to harmful effects on your body.

Watch this video: http://www.youtube.com/watch?v=k1JZ3MLS-k0
It's about 2 1/2 minutes and really makes you reconsider drinking pop! According to doctors, if you drink 2 bottles of pop per day you will gave 1 pound per week!

The average American consumes 21 tsp of sugar per day, but it is recommended to only eat 7.5 tsp per day! HOLY COW! Huge difference.

Let's be honest -- how many of you look at the grams of sugar in the foods you eat? Most people look at calories and maybe fat, but never look at the sugar or sodium levels. Let's make today's goal be that each food you eat, you look at the sugar count. Do this for the rest of the week..I think it will really open your eyes! Note: Fruit DOES NOT count! You don't need to count any of the sugar in fruit in your daily intake. Fruit is full of natural sugars. A piece of fruit never made anyone fat! When you're wanting something sweet, reach for a piece of fruit for good sugar!

If you are a heavy pop drinker, it is definitely hard to quit cold turkey! Do it slowly. If you drink 3 pops a day, decrease it to 2 pops per day for a week; then 1 pop per day for a week; then 3 pops per week for one week; then 1 pop per week for a week. By then, you should be able to cut the habit. ** For those of you who like the carbonation of soda..try carbonated water with a splash of your favorite juice (ex: cranberry). **For those of you who like the flavor, try a water flavoring packet (Crystal Light, etc) -- personally, my favorite ones are Target's brand flavored drink packets (Cranberry Pomegranate, Strawberry Lemonade, Cherry Limeade, Grape).

I've always enjoyed this poster that someone did as a project..it really shows you how much sugar you are drinking! It makes me sick just looking at it! I hope it opens your eyes too..

Let me know how you're doing in lowering your sugar intake this week!

Can I Get A Yahoo For Week 2?! :)

Ladies, Ladies -- We've made it to week 2! What an accomplisment!

I hope you all are seeing some changes being made and are already feeling healthier and on the path to success! I trust that you all are!

I have not quite received everyone's points/weight loss numbers yet, but once I get everyone's for week one I will let you know the updates!

So far our top two in points are:
1) Kate Knutson
2) Mindy Schafer

Great job, ladies! You're doing excellent work! I'm anxious to see how this competition helps get us all fired up to beat out our components!

Today I'm going to talk a little bit about unnecessary eating..you know (binge eating, eating out of boredom, emotional eating, etc).

This is one thing I tend to struggle with..it's definitely not something I'm proud of at all! My goal throughout these 8 weeks is to break this issue and overcome my emotions/boredom, etc, by using other measures rather than eating. I'd like to go for a walk to clear my mind when I'm feeling like reaching for food. I also can use relaxation therapies to help overcome this obstacle. I really want to get over using food as my comfort -- it is not really a comfort at all in the long run..it more or less just makes me angry at myself. Food is Fuel and that's what it is to be used as! I will work towards remembering this line and using it in my future endeavors with overcoming this issue.

Who else is going to pledge to overcome this with me?! Stupid food is not going to ruin my life and it shouldn't ruin yours! Food does not control our lives. We do not live for the next meal. We work hard for our food and enjoy it bite by bite, but when we're not hungry anymore..that's the end! No more eating until we're hungry again. We need to challenge our body's voices and use it to help us realize when we're truly hungry. Only eat when you're hungry! Power power power!

What is everyone's advice on this issue? I'd love to hear your tips and I'm sure others would too!

What is everyone going to use to help them overcome this obstacle in our journey?

Looking forward to hearing from you!

We All Need A Treat! :)

Today's post is about treats and desserts..yum!! Our challenge wants us to stay away from sugar/sweet treats 6 days out of the week. This is possible, right? Maybe.. ;)

Good news! There are TONS of treats that taste sinful, but aren't! They're actually fairly healthy and lower in calories than normal desserts! I totally would make these and not count them as a sugary treat, because they're healthy and low in sugar! Yahoo!

Chewy Low Fat Banana Nut Oatmeal CookiesServings: 15 • Serving Size: 2 cookies • Old Points: 4 pts • Points+: 5 pts
Calories: 175.8 • Fat: 6.7 g • Protein: 3.5 g • Carb: 28.3 g • Fiber: 1.6 g • Sugar: 14 g

• 1 cup all purpose flour
• 1 tsp baking powder
• 1/2 tsp baking soda
• 1/2 tsp salt
• 1/2 tsp ground cinnamon
• 2 tbsp unsalted butter, room temperature
• 1/2 cup sugar
• 1/2 cup unpacked brown sugar
• 1 large egg
• 1/4 cup mashed ripe banana
• 1/2 tsp vanilla extract
• 2 cups quick oats
• 3/4 cup chopped walnuts

Preheat oven to 350°; line two baking sheets with parchment paper or use a silpat.

In a medium bowl, whisk together flour, baking powder, baking soda, salt and cinnamon.

In a large bowl, with a mixer, cream together the butter and the sugars on medium speed.  

Add the egg, followed by the mashed banana and vanilla extract.

Working by hand, stir in the flour mixture and the oats until just combined and no streaks of flour remain; stir in the chopped walnuts.

Drop heaping tablespoonfuls of the dough onto prepared baking sheets. Bake for about 10-12 minutes, or until cookies become light brown at the edges.

Let cool on baking sheet for 3 or 4 minutes, then transfer to a wire rack to cool completely.

Store in an airtight container so you don't eat them all in one sitting!

Makes about 30 cookies.

This recipe is adapted from http://www.skinnytaste.com/ -- I highly recommend checking this website out for more awesome ideas on "skinny" food recipes!

Healthified Brownies!

1 package brownie mix of choice

1 can pumpkin

This mixture will be very thick, but don't add anything else! Put mixture into brownie pan and bake for about 15-20 minutes at 350 degrees.

This one I love and use all the time ever since my mom taught me how a few years ago! They're very moist and provide just enough brownie/chocolately taste! I recommend pairing it with some Free Cool Whip and you're set for a brownie sundae! :)

I wish I had a picture of their chocolate delightfulness -- I guess I'll just have to make them sometime soon! :)

Quick options for a sugary craving: Pudding made with skim milk, Sugar-Free Jello, 3 pieces of dark chocolate, frozen cool whip, frozen yogurt, frozen banana.

Summer Cooking/Eating Tips!

Welcome to Day 3 everyone! I'm happy to say I'm back to feeling better and I'm ready to be determined, focused, and energized for the next few weeks! :)

I was chatting with one of our challenge members, Linda Gillman, yesterday and she helped me decide my text topic! She was talking about how difficult it is to eat healthy while camping/being outdoors. There definitely are a lot of temptations (burgers, hot dogs, smores!) The goods news -- there are tons of excellent options that will not only satisfy you, but will be healthier as well!

Grilling is one of my favorite things to do -- especially in the summer of course! It's so much fun to grill and eat outside. Grilling can become fattening though if not done correctly. **When grilling choose leaner meats such as: lean ground beef burgers, turkey burgers, veggie burgers, chicken breasts, sirloin steak, fish, etc. These will keep you just as full for way less fat! I love beef, but the leaner kind tastes just as great! Season them with yummy no-salt seasonings (Mrs. Dash has excellent flavors!)

One of my favorite sides is pasta salad!! I have been making a pasta salad recipe for quite awhile since I discovered it! I snagged it from Hungry Girl (Lisa Lillian) -- if you don't know who she is, look her up! I love her! Enjoy this pasta salad next time you're craving it! Pair your grilled meat and pasta salad with a fruit salad and grilled veggies and you've got a plate full of delicious, filling, and healthy foods! :)

Pasta Salad

Ingredients:
Salad
6 oz. (about 2 cups) uncooked rotini pasta with at least 4g fiber per 2-oz. serving
1 zucchini, chopped
1 large tomato, chopped
1 yellow bell pepper, seeded and chopped
1 large cucumber, chopped
1 cup artichoke hearts packed in water, drained and chopped
1/2 cup roasted red peppers packed in water, drained and chopped
1/2 cup chopped scallions
1/4 cup sliced black olives

Dressing1/3 cup fat-free Italian dressing
1/4 cup finely chopped fresh basil
2 tbsp. sun-dried tomatoes packed in oil, drained, patted dry, finely chopped

Optional: salt and black pepper

Directions:Prepare pasta according to package instructions. Drain well and transfer to a large bowl. Set aside.

Combine dressing ingredients in a small bowl and mix until blended. Set aside.

Add all remaining salad ingredients to the bowl with the cooked pasta. Add dressing and toss to coat. Cover and refrigerate for at least 1 hour, until completely chilled.

If you like, season to taste with salt and black pepper. Enjoy!

MAKES 8 SERVINGS

Serving Size: 1/8th of recipe (1 heaping cup)

Calories: 124
Fat: 1.5g
Sodium: 302mg
Carbs: 23.5g
Fiber: 3.5g --> Look for recipes with a good amount of fiber! 4g is best, but this one is close! They help keep you full!
Sugars: 4g --> Yahoo for low sugar!
Protein: 4.5g

Check out this site for tips on snacks while you're on the go!

http://www.hungry-girl.com/biteout/show/1921

And probably one of the favorite topics of this -- Alcohol! Although I'm not 21 yet, I am familiar with this subject because I worked at bar as a bartender for many years. I watched people drink and drink so many empty calories that I was determined to come up with a better idea for you all! Since we're all ladies, we love fruity drinks! :)

Here's a favorite of mine to drink (non-alcoholic) or alcoholic!

Spiked Pink Lemonade -- Makes 8 Servings of 1 cup (110 calories each cup)

6 cups Club Soda

2 cups Diet Cranberry Juice

1 1/2 cups Vodka

2 packets Crystal Light Pink Lemonade

8 no calorie sweetner packets (Truvia or Splenda)

Juice of 3 lemons

Ice

Yum!

Walk It Out

Cheers to Day 2!

Today is a lousy day for me..I am not feeling the greatest -- tired, sore throat, the works..yuck! So, today is a walking day for me. I have taken my dog on a couple walks already knowing that getting some sun would help me feel better. Tonight I plan to get in a power walk around town and break a good sweat! Sweating always, always makes me feel refreshed!

Who else likes to walk? I know I do! It's low impact combined with natural movement that can really give your body an excellent workout that it'll thank you for! :)

Want to add walking to your routine? Check out this workout plan -- http://www.prevention.com/print/26102. It combines walking/power walking with strength exercises! It's a great low impact workout program that's perfect for beginners or more advanced exercisers who want to add something else to their workouts! Who knows, maybe this will be another challenge you can add to your list!

Don't forget -- I'll be walking on Thursday @ 7pm in Indianola! To sign on with me, email me! I'd love to have you join!

How's everyone else doing? Let me know how everything is going!

Jordan

Day 1

Good morning! I hope you're all feeling refreshed for another busy week and the beginning of our challenge!

This post will be geared towards breakfast. I am picking this topic because breakfast is supposed to be the best meal of the day in order to get you energized and ready to take on the day! A lot of people who are dieting tend to throw out breakfast thinking it will help them lose weight quicker. In the long run, you may not lose any weight and rather gain weight. Not eating breakfast puts your body into starvation mode. This means your body will hold on to every calorie you put in your body (furthermore -- making it stay on rather than get burned off). Not eating a healthy, balanced, filling breakfast will also make you more likely to binge eat later on. So, all in all -- eat breakfast!

Today I'll pinpoint my two favorite options for breakfast. I love these options because: 1) You can mix them up and create tons of recipes within them in order to have a wide variety. 2) They're filling. 3) They taste great and make me feel healthy! :)

My first favorite option is smoothies. Smoothies are so versatile and taste great especially now that the weather is getting warmer! All you need to do is blend your favorite fruits, a little milk or juice, ice, and yogurt (opt) to get a delicious smoothie!

Foolproof Smoothie -- The Green Monster

1 c. strawberries

1/2 frozen banana

1 c. unsweetened almond milk

2 handfuls spinach

ice

Oatmeal, Oatmeal, Oatmeal!

I'm going to let you check out some awesome sites for recipes on this one. Basically, the list is endless and there's no way I could quite possibly tell you THEE best way to eat oatmeal because there are toooo many!

Check these out: http://www.thegraciouspantry.com/oatmeal-recipes/

http://www.chocolatecoveredkatie.com/

YUM!

What kind of exercise is everyone doing today? Today is some chest/tricep work for me along with cardio on the elliptical and maybe a quick jog! Be sure to get 45 minutes in for extra points! :)



Information/Tools

I am attaching the link to the calendar that you'll use to keep track of your points and weight as the 8 weeks go along. Remember to do it daily! :)

https://docs.google.com/document/d/1lolzyImN_lROtjN-gsPPgnMugkpOz7We5-ncpGvnL6c/edit?pli=1