Merry Christmas!

We are on a Christmas hiatus!

Have a great holiday, and check back for a new 10 day challenge on Jan 6.

Merry Christmas!!!

The Second 10: YOU DID IT!

Way to go!

You've finished another 10 day challenge.  20 days of healthy eating and improving your health.  You are awesome!  What next?  It's almost Christmas, and the fun food is just beginning, as are family activities, parties and the kids' winter break.  Time will be at a premium.  What to do?

Find a plan that works for you.  If you've been consistent in your workout times, don't relent.  Keep that appointment blocked for yourself.

Keep drinking lots and lots and lots of water.  Your urine (ewww) should be light yellow to clear.

You've begun eating more healthfully.  Continue to write everything you eat down, healthy or not.  This will help you be honest with yourself and provide a picture of your eating habits.  You have seen what a clean eating pattern looks like, and if you keep writing it down you just might shame yourself out of that second handful of homemade almond roca.  You now know how eating healthy makes you feel.  When I overload on sugar I feel bloated and gassy.  I feel horrible and yucky.  Think about how you'll feel eating sugary fatty foods and choose to feel good.

I heard someone say once that you should only eat something if it's the best you've ever tasted.  Or you're really hungry.  Take a look at this hunger chart. It may help you avoid over eating, boredom eating, and help you focus on what your body is really telling you:

Monday I was cooking dinner, and suddenly got really faint feeling, broke out into a sweat, and was really shaky.  I realized that I hadn't eaten for about 5 hours.  This is extremely rare for me because typically I am a grazer and eat every 2-3 hours.  I am officially in my "Christmas Anxiety/Excitement Mode" where I have constant butterflies about Christmas until it arrives and I can't discern hunger from the butterflies.  Bizarre, I know, but an annoying fact of my life.  I had let myself get into the 1-2 level and was physically suffering from it.  I downed half an orange Fanta and had a couple crackers and my blood sugar leveled off again.  Point is, don't let yourself get so low.

If you also eat to experience flavor and texture (like I do) eat your single serving  s l o w l y, savoring each bite.

True hunger is a polite reminder from your stomach, not your brain.
If your brain is telling you to eat, it's trying to tell you something else, so figure out what that is.  A hug? A stimulating conversation?  A drink of water?  A nap?  A time out?  A workout?  A good book?  A project?    Keep this in mind and you can stay in control.  And put down that second helping of candy.  I'm talking to myself, naturally.

Let me know if you want to put the challenges on hold until after the New Year.  I'm thinking that would be best, but I don't want anyone to backslide.  What do you think?

Day 2.10: Finish Strong!

It's the LAST day of our SECOND challenge!  This is HUGE!  

If you complete today, you will have eaten clean and avoided sugar for 20 days.  That is amazing!  You should be so proud of all the good habits you've embraced and the bad habits you've put aside.  Even if it's just one habit, it's a move in the right direction.

Don't let up, get that workout in today before you get distracted today with all the shopping, house cleaning, laundry, and party preparation...make time for yourself.

I saw this really great article today from Shape magazine.  It is 11 ways to burn more calories naturally. Do I have your attention?  This just reinforces a few of the things we've discussed over the last two challenges, including drinking water and increasing your protein intake. Check it out: http://www.shape.com/weight-loss/weight-maintenance/11-ways-rev-your-metabolism?utm_source=LifestyleNewsletter&utm_medium=Newsletter&utm_term=AllNLsubscribers&utm_campaign=LifestyleNewsletter121113&utm_content=B

Things to do today:

• Measure & weigh yourself today (or tomorrow).
• Eat some low-sugar Greek Yogurt today.
• Cook with some olive oil or drizzle it on a salad.
• Post in the comments if you've lost any weight or BF%.  Be accountable for the changes that are (or aren't) happening.  Be truthful with yourself and you'll know what you need to do to reach your goal.

Here's some recipes that use greek yogurt.  Try one:  http://www.shape.com/healthy-eating/meal-ideas/10-delicious-greek-yogurt-recipes-you%E2%80%99ve-never-seen

Make today count & finish strong!

Day 2.9: Two More Days!

How are you doing??  Only two more days!!

If the winter is drying  your skin out like it is mine,  keep drinking water.

My grandma gave us a box of Sees Nuts & Chews at our party on Saturday.  They are a family tradition, started many many years ago by my great grandpa.  I'm so luck that Grandma has continued the tradition to her married grandkids.  Anyway.  Mine are going to stay wrapped until Christmas Day.  Two weeks.  I can't wait!

Loved this quote:

Day 2.8: Uncle & Goals

UNCLE!

Not the relative, but begging for mercy.  I feel so much better.  Last week was rough for me.  Of course, I was sick, but still.  I did eat my super foods and I did have a cheat meal.  Isn't that part of the plan?

Monday.  A fresh start.  I hope you have done way better than me, exercising and snubbing sugar in all forms.  If not, start again today with a will.

It is also official:  I have set a new December record for days I've worked out.  3.  That is 300% improvement over past Decembers, so you can see why I'm so very proud.  

My December "Hail Mary" in the fitness and dramatic weight loss department has bit the dust, so I've come up with my new game plan.  My new focus goal is to work out 6 days a week.  And all I'm going to do is walk.  Yep.  Walk.  Here's why this works for me:

1.  It gets me outside.  The outdoors calls to me in a very instinctual way, and I have a burning desire to be out there.  Housework and other responsibilities can drown out this call if I let them, but I'll keep that from happening by going first thing in the morning.  Sometimes the thought of an hour sweating in the basement fills me with dread, particularly if I'm feeling stressed.  If you want to do something, you usually do it.  I want to go outside.  So I will.

2.  It clears my brain.  Instead of stewing over Christmas gifts, making phone calls, and being the secretary and last minute go-fer for 24 hours a day, I will only do that for 23 hours per day and take one hour to walk in silence (relative) and enjoy how it makes me feel.

3.  I helps me achieve a goal.  Just doing something I love will help me reach my 6 days/week goal.  And that is huge for my self-worth and sanity.  While I can't control many, many things about December, I can control this.  By making it simple, I can accomplish it.

4.  I helps me be grateful.  I am grateful for warm winter clothing.  I'm grateful for a body that functions.  I'm amazed that our bodies can create warmth as we move, and not freeze in 7 degree weather.  I love Utah's wintry, blue-sky days.  I am grateful for snow plows.  And I'm grateful that Tess has a nice warm garage, so she doesn't have to back out into the street to brush off her car, just so she doesn't have to shovel the driveway twice. :)  See?  So much to be grateful for.

So while walking uphill isn't my usual caliber of exercise and, frankly, makes me feel like a granny, it also boots my mood, accomplishes my goals, centers my thoughts, and fills my heart with gratitude.  Can't complain about that!

Today, be thankful!

Day 2.6: Stretch Yourself

Does anyone have a Christmas party today?  Did you have one yesterday?  Our first one is tonight.  This side of my family hasn't gotten together in a few years.  It should be fun!

Stretch yourself.  Literally.  I mean it.  Stretch.  With the discussion about age yesterday, I remembered that stretching and being flexible reduces your "true age".  In other words, it keeps you young.  Yay for youth!

First thing about stretching: never stretch cold.  Do not static (stationary) stretch before you run or do other aerobic activity, but warm up with dynamic (moving/swinging) stretching.  Only stretch warm muscles.  A study I read showed that static stretching prior to running increased injury risk and provided no benefits to the overall run. Dynamic warm up stretching was beneficial.

See this article: http://www.livestrong.com/article/462832-should-stretch-cold-muscles/, and this one: http://www.runnersworld.com/the-starting-line/should-i-stretch-before-or-after-my-runs

A good place to start is to stretch for 10 minutes after you work out, holding each stretch for 30-60 seconds.

Here's a chart of basic stretches:

This fall when I started running more, I was getting really tight in my hips, and my IT band started giving me trouble.  I did some research and found this stretch routine, called the "Cannon Ball".  Doing this immediately after my run really loosened me up and felt great, even improving how my foot felt (plantar fasciitis).  Here's the link:  http://vimeo.com/4498054.

Second, practice some yoga.  I love p90x yoga x.  It is 90 minutes: 45 minutes of yoga & 45 minutes of comprehensive stretching, and it feels sooooo good.  I don't often have 90 minutes of attention span for indoor workouts, but when I do, my body is happy.  In the p90x program you do this once per week.  It's a doozie.

Here is a chart for a good short, beginners yoga routine:

Third is a You Tube channel that I found: Tara Stiles Yoga on You Tube.  Once you get over the sheer spectacle of her spidery spaghetti noodle-like body, admire her strength and flexibility.  A former model and ballerina (of course), she has been practicing yoga since high school, which means she's fully gumbi.   Her goal is to make yoga and its benefits more accessible to everyone.  She has short videos to teach you sequences, in varying difficulties.  She's very pleasant to listen to, and I don't find her weirdly zen, just normal.  Check out her channel and do some wandering to find something you might like to try on these snowy cold days:  https://www.youtube.com/user/TaraStilesYoga.

Yoga can help you in many ways.  This article (http://www.yogajournal.com/health/1634) give us 38.  Yes, 38 benefits to doing yoga.  Don't snore, just read the highlights, then read details if you're interested.  When you are sick, as we are all bound to be sometime this winter, yoga is a great exercise to do.  Yoga is also great for pregnant women, and there are many yoga routines that are low impact and beneficial for you and baby.

Watch the snow fall, find peace and center yourself today by doing some satisfying yoga.

Stretch Yourself!

Day 2.5: You're Not Old Yet

Friday, Friday, Friday, yeah!  Kathryn was an inspiration: 3 batches of cookies and no tasting...amazing willpower!

Today's usually my fail day, so last night I prepped a lot of veggies to snack on.  I'm still sick but that first night of long sleep at the onset really made me feel better sooner.  So I'm resting again today, but I'm doin' some yoga.

After our messaging discussion about the blogging photos and posts, and Kathryn's comment about age, I decided to do some homework.  About four aritcles, 45 minutes, and a lot of scientific studies later, here's the conclusion:

"A decline in aerobic fitness was noted after age 40, which accelerates as individuals enter their sixth and seventh decades. This decline is independent of muscle mass and physical activity levels. Thus, the bad news is that your aerobic fitness will decline with age no matter what you do. The good news is that individuals who start with higher aerobic capacity and continue their activity habits throughout life maintain a greater fitness level at all points in the aging spectrum. In light of the relationship between aerobic fitness and mortality, this suggests that performance of regular exercise throughout the lifespan will both lengthen life and postpone and compact end-of-life disability."
http://circ.ahajournals.org/content/112/5/624.full

So, basically, being healthy now is important because it will carry you into old age, like savings in a bank account (I know I got Kathryn's attention).  The first biggest drop for women happens AFTER 45.  And that drop is only 20% of overall aerobic fitness, gradually happening in our 40s and 50s.  The steepest drop will happen during our 60s and 70s, more than 20% per decade.

In addition, our metabolism slows, BUT only 2-8% per decade, a number that can easily be offset by exercise.  Based on our TDEE calculations from November, the number is only (4.7 x your age) x your activity level factor, which adds up to about a 50-150 calorie reduction in our daily needs every decade, or 2-8%.  This happens gradually over each 10 years.  We can all burn 50-100 calories extra per day, can't we?

So keep running ladies, we have years & years & years to go!  

Age is all in your attitude!  

Day 2.4: The Law of Inertia...and ZUMBA!!

Wait. What?

Well, I did much better yesterday.  Did you?  I haven't heard.  From anyone.  I did see that someone ran this week.  Great job!  I did strength training yesterday and it felt great.

This is where Newton's First Law of Motion comes into play: an object in motion tends to stay in motion; an object at rest tends to stay at rest.  See?  Not just for geeks.

I took a week off from specific "workouts".  I stayed active, but didn't do focused exercise.  It took some serious external/inernal force to get me moving yesterday, and now that I'm moving, I'm excited about doing it again today.  Except that yesterday at 4 pm I got a cold: sneezing, itchy eyes, etc.  So I went to bed at 8 pm.  I am still going to exercise today because there are health benefits to moving when ill.  But I am also going to nap, and go to bed early again.  My poor family.

See this article about the best and worst exercises to do when sick, since we're all susceptible:
http://www.cnn.com/2013/10/10/health/exercising-with-cold-flu/

ZUMBA TONIGHT, ANYONE??!!

I found (and verified) two classes tonight:

Lady Fitness Layton 8pm - Free with 3-day free trial membership

Bountiful Rec Center 9 pm - $5

I still can't find the church in Layton - and the co-worker isn't sharing :)

Keep moving through it!

Day 2.3: Health Is A Journey - Why take It?

Ok.  I'm sure myfitnesspal is telling you that I haven't logged in for at least 5 days...I definitely need some encouragement, girls! Where's my encouragement?!

I love this quote.  It makes me feel inspired to achieve.  You may be asking why being fit is important.  Why does it matter?  Do I really need to?  Is the time I'm spending planning meals, cleaning up recipes, and exercising the best way to spend my time?  Isn't the slight increase in food budget to eat healthier better used elsewhere?

Here's my answer:

• We have been given one life.  One time to do things right.  We have been taught what we need to know to make the best of our life on Earth, and the principles that will bring us joy and make us happy.  Taking care of our bodies is definitely included in these teachings.

• The Word of Wisdom is not just about what not to eat.  It is also about what to eat.  Moderation in all things is the principle of health and a dietary guideline.  It is also a guideline for how much we are at rest and how much we are moving.  You can not overeat and be sedentary and be following the WoW.

• Our bodies are temples.  We know what not to do to them to deface them or injure them.  Leading an unhealthy lifestyle is a way that we can harm our bodies and leave them susceptible to disease and injury.

• We are taught to give all we have in service to our families and others around us.  When we are healthy and strong we are able to give and serve more.  We will be better wives, mothers, daughters, sisters, aunts and friends.  We cannot give unless our lamps are full of oil, and being healthy is part of the oil we need.

Being fit is not an end; it is a vehicle to live a better more full life.  Being fit is not so we can look hot in our LBDs or swimsuits.  It's not about looking awesome to make others jealous.  Being fit is a quality of life issue.  My sister sent me this link to an article that goes right along with this topic.  Read this:  http://wellfesto.com/2013/11/19/10-things-i-want-my-daughter-to-know-about-working-out/

While most of us are not in the board room or on the golf course, we are living a more complicated and more challenging job: that of being a mother.  I know that being healthy makes us better moms.  Exercise helps us have more stamina, more joy, more patience, more self-control, more inner satisfaction that we can then share with our husbands & children. Think radiating & infectious happiness.  Eating healthy give us better fuel for this most difficult and most rewarding of all jobs.  You will get more accomplished in every aspect of your job as a mother & wife if you are strong and healthy.

Those of us whose kids are closer to (or in) teenage-hood realize that so quickly they are going to outstrip us in strength, height, weight, and endurance.  If you have boys, this is even more dauntingly apparent.  Do you want to do activities with your growing children, or do you want to be the mom that stays home and hears about the adventure later?  I agree wholeheartedly with the author of the article that the world is better when seen from the outdoors.  I also firmly believe that relationships are built and deepened when we do physically active things together (wholesome recreational activities.  it's in the program). It strips away barriers and makes us more receptive and happy.  (Zumba, am I right?!)  Winter is more enjoyable if you take time to get out in it.  Every season is.

Exercise helps us feel more emotionally even-keeled.  You may not know this about me, but I'm a highly emotional person.  (Don't say you knew it all along. Rude.)  Exercise helps us stay in better control of our emotional highs and lows, and aids during the week before aunt flo visits.  (yeah, yeah, I'm sure it doesn't happen to you.)  I keep saying that your family will thank you for sticking to your exercise routine.  I am dead serious.

I am not getting any younger.  None of us is.  My 40s are rapidly approaching, as my favorite person continually reminds me.  Many of the aches and pains and problems of age can be mitigated by being strong, having muscle mass & tone, and having cardiovascular fitness.  For us women, weight bearing exercise now can significantly increase our quality of life in our 50s and on.  With muscle mass your body is more able to control and stabilize itself, and injuries to places like knees and hips can be avoided; if not avoided, then recovery will be significantly easier.  It's called being durable.

I am not a languisher.  I once said, with a sigh, that no one would ever call me "willowy".  Being strong is a huge part of my identity and I find joy and fulfillment in finding out how hard I can push myself, and being out in God's beautiful world.  I also feel more beautiful and glowing when I exercise and am strong.  I want my daughters to find that same joy in their lives, and this starts by example.  Making exercise a joy will teach them to also enjoy it.  I want you all to find out how far, how great, how powerful, how in control, and how happy you can be.  It's a journey, and I know I still have far, far to go, but I'm enjoying it.  Spiritual and Physical well being go hand in hand, inseparable from each other.

You will never spend a better hour or two each day than taking that time to spiritually and physically improve yourself.  Focus on your own growth.  Meet your own needs.  Love your unique talents and strengths and features.  You will  have more to give to everyone you love.

I found this great slideshow today, 20 great quotes about just this topic.  Give them a read.  Then read them again when you're feeling like you just can't do it.  Like I have felt for two days. I really needed this:   http://www.shape.com/fitness/workouts/smartest-things-ever-said-about-fitness

So, today

DO IT FOR THE LOVE, LADIES!!

Day 2.2: Carbs - Not All Are Created Equal, but I need them so badly!

Wow.  I did horrible yesterday.  Not good at all after 4 pm.  Today's a new day.

We gave our chickens away to a new home.  They will be bug-catchers down by Utah Lake.  I hope they are very happy with their new chicken friends.  I will say I was slightly sad, and felt like I was abandoning them.  In a kennel.  By a mailbox.  But their new owner said thank you, so I feel better.

Each 10 days I've written into the meal plans "complex carbs".  What exactly does this mean, you ask?  Let's discuss.

Carbohydrates all have 4 calories per gram.  They are classified as simple carbs or complex carbs.  (FYI: protein=4cal/gram; fat=9cal/gram)

Simple carbs are made up of one or two simple sugars.  These are absorbed quickly into our bloodstream, and raise blood sugar quickly and dramatically, leading to spikes and lows.

Complex carbs are made up of 3 or more sugars linked in a chain and are full of fiber.  Because of their complex nature they take longer to absorb, even out our blood sugar, and are our main fuel for energy production.

Complex Carbs are also classed as "fibrous" or "starchy", "natural" & "refined".  The best type of carbs are natural, fibrous & starchy.

Here is a list of Natural Fibrous Carbs.  These are great because they have low calorie density (meaning less calories compared to the same volume of other foods) and are high in fiber, which make them the ultimate health and weight loss foods.  When you see a calorie count for a food that says "net carbs" it means the grams of carbs minus the grams of fiber, as fiber is a flusher. Is is nearly impossible to overeat on these foods so go hog-wild:

artichokes
asparagus
green beans
broccoli
brussel sprouts
cauliflower
spinach
zucchini
lettuce
squash
tomato
green/red peppers
mushrooms
cucumbers
celery
carrots
bamboo shoots
alfalfa sprouts
cabbage
eggplant
collard greens
onions
salad vegetables
kale
okra
leeks

Here are the Natural Starchy Carbs.  These food are more calorie dense than the fibrous carbs, and should be eaten in moderation, Eat these after you've filled up on your fibrous carbs and proteins, or first thing in the morning for breakfast.  These are a healthy way to carb load if you are training hard or preparing for a long hard workout:

yams
oatmeal
barley
cream of wheat
cream of rye
brown rice
corn
sweet potatoes
white potatoes
red potoates
rye
lentils
chick peas
black eye peas
green peas
millet
legumes
butter beans
pinto beans
kidney beans
garbanzo beans
white beans
lima beans

(tips for beans: boiling them and soaking them help eliminate the gassy effect they have)

The next carb group is Refined Starchy Carbs.  Eat these in moderation, and only if you really must. These products can be slightly processed and are calorie dense.  These foods do not help you lose weight.  Rather they are substitutions for your current full-fat or full-processed foods you are eating today.  If you are a junk-food eating couch potato, eating these instead will help you lose weight.  For most of us, this does not apply, so avoid these:

Bread, whole grain (max two slices per day)
Bagels, whole grain (max one per day instead of bread)
pasta
boxed whole grain cereals
white rice
muffins, whole grain, low fat
whole grain pretzels
low fat, low sugar breakfast bars
low fat, sugar free cookies
low fat potato chips
low fat tortilla chips
low fat crackers
cream of rice
grits

Simple Carbs come in two groups: Natural and Refined.

It is much better to reach for a piece of fruit than a piece of candy or dessert.  That being said, Natural Simple Carbs are also sugars, and should be eaten in moderation for weight loss.  Keep consumption to before mid-afternoon to give your body time to be active and burn off the quick acting sugar.  Fruit is fibrous and has a high water content, making them a great way to get vitamins and nutrients.  However, keep quantities of dried fruit and fruit juice, however natural, to a minimum.  Dried and juiced fruit are calorie-dense, and the sugar content is higher per serving because you've eliminated that healthy fiber and water:

Fruit (fructose)
Dailry (lactose)

As the worst choice carbs of the lot, Refined Simple Carbs are on the "avoid at all cost unless you are going to kill someone" list.  This is the sugar we are avoiding as one of our goals for the 10 day periods.  These are calorie-dense and completely empty, or devoid of nutritional value.  These spike your blood sugar like a Six Flags roller coaster and cause us to crash and feel burned out.

white sugar (sucrose)
corn syrup
high fructose corn syrup
brown sugar
honey
molasses
agave nectar
invert sugar
maple syrup
dextrose
rice syrup
levulose
turbinado sugar
beet sugar
cane sugar
confectioner's sugar
white bread & flour
sweetened box cereal
sweetened oatmeal and hot cereals

A note about sugar substitutes:  I use a sprinkling of a sugar substitute in my oatmeal and cereals.  I haven't reached the point where a mashed banana cuts it.  I have taste buds with a spidey-sense for fake sugar and so I have not embraced them in my baking; I believe in going all-out if you're going to go to all that effort.  As the jury is still out about what these substitutes do to us, I'm not going to weigh in either way.  I have found that a little Stevia, which is a natural plant sugar substitute, works for me.  A good place to be would be not to need it at all, but I'm not there yet.

I hope this helps you make good food choices today.  Choose low density high fiber foods and you will burn fat and feed your muscles!

Be a fat-burner today!

2.1: Our Next 10 Days Start Monday December 2

Whew.  Am I glad that's over.  I had a really fabulous holiday with my family, cooking, playing, skiing, and going to a movie.  But me and my delicious Pumpkin Toffee Cheesecake had to part ways.  Had to.  It was it or me, and knowing how my family feels about pumpkin in general, it was the cheesecake that got dumped.  Lucky for me.

We got to see "Frozen" Saturday...loved it!  Oh my, you really need to see it.  I'm not going to spoil it, but I am going to buy it.  Definitely.  It made me proud to be a strong woman, and to have strong girls.  Girls rule!

So the fridge got blitzed last night, all delicious holiday food covered in cream and cheese, masquerading as vegetables are gone and we are starting fresh.  I'm keeping all my lean turkey meat, and I've boiled the turkey carcass for some delicious turkey vegetable soup.  I feel so much better already!  I am going to weigh myself this morning, and most likely weep a little over the pound or two loss I erased with the help of my cheesecake, but I am looking forward to feeling a little better, tighter, and stronger over the next 10 days.  I relish the return to my predictable & scheduled life.

This 10-day cycle we are 

ditching the jiggle to maximize the jingle in our December!

Goals for our next 10 days:

• Eat 1400 calories per day.
• Drink 64 oz of water per day.
• No added sugar.
• Prioritize your workout.  Make it a scheduled time each day, and do not allow interruptions, even if you are at home.  
• Exercise at least 30 minutes every day but Sunday.  Do not skip.
• Super foods: Olive Oil & Greek Yogurt.  Greek yogurt (buy no-sugar-added) is packed with protein, a great recovery food, and vanilla flavor with added fruit is a great ice cream substitute.  Olive Oil has a multitude of healing properties and its monounsaturated fats could help you burn and store fat more efficiently. Sub it in for butter and drizzle it on your salads or cooked veggies, saute your meats and veggies in it.

Hints & Tips:

• We are entering party season.  Look forward to family Christmas Parties by making them your cheat meal.  Enjoy them most by eating clean and working hard so they aren't tainted by negative feelings.
• Drink water at parties.  Nothing racks up the empty calories like punch and soda.  Drink two cups of water before your meal, and even eat a cup of veggies at home before you go.
• Don't buy Christmas candy.  Don't do it.  Leave it at the store or tightly packaged.  You can't cheat with something that isn't around.
• Working out releases endorphins which regulate our moods and stress.  Holidays are stressful as much as they are enjoyable.  Skipping your workout is detrimental.  View it as a blocked time of day. This is increasingly important during the Christmas season.  Do it in the morning, when it's too cold to do much else.
• Workout just before one of your meals or snacks.  An empty-ish tummy is a happier tummy when you are running or jumping around, and you can feed your muscles by eating post-workout.

Tasks:

• Weigh & measure yourself.  Write it down.
• Prepare your specific meal plan based on the guidelines below.

The 10 Day Meal Plan:

Breakfast: 300 calories

16 oz water

1 serving complex carb

1 serving protein

1 fruit

Morning Snack: 200 calories

Lunch: 300 calories

16 oz water

1 serving veggies

1 serving protein

1 grain (1 slice bread - whole wheat only!)

Snack: 200 calories

Dinner: 400 calories

16 oz water

1-2 servings veggies

1 serving protein

1 complex carb (brown rice, beans, quinoa, yams, wild rice)

Have things on hand like raw nuts, V8 juice, raw fruit like apples, and cut up veggies.  Having a snack plan of attack will keep you from mindless eating.

If you want to do a meal substitute with a protein shake, add spinach, kale, whole kiwi, pears, or apples, along with greek yogurt to add fiber, a veggie serving, and muscle-building dairy to your protein shake.

I will be posting some healthy food ideas, carbs to avoid, new exercises, and other motivation to keep us moving toward healthier happier selves.  

Let's get to it!

Dr. Oz...Dr. Schmoz - Healthy Foods List

You all know how I feel about daytime television celebrities.  Fad of the year, whatev.  

But I like this list from Dr. Oz.  If you are looking to revamp your cooking for your family, start by incorporating the foods on this list into your meal and snack list.  We all know they are healthy, but there is something for everyone on this list.

WE MADE IT!

HAPPY THANKSGIVING!

Our First 10 Days is over!

We did it.  We are awesome.

Things to today:
1. Weigh yourself
2. Measure yourself
3.  Write it down

Did it work?  A little?  Then let's do it again Monday!!  I'm ready, are you?

My pies are lined up, calling to me.  My turkey is in the oven, and I'm drooling just thinking about my mom's rolls.  The girls helped me cook this year, and I must say, it was super fun!  I'd like to think they will carry on  something about our Thanksgiving when they are married, but considering my penchant for new recipes and winging it, I feel bad for them if they even try.

Anyhoo, enjoy today, a cheat day since it's a holiday after all!  But I think I'm still going to practice a modicum of restraint.  Nothing is worse than stuffing yourself just for the sake of it.  Not.  Even. Worth. It.  Yuck.

Since we have begun establishing a new relationship with food as clean burning fuel, try to enjoy flavors and textures, and feeling slightly more full than our 1400 calorie days.  Just remember:  food will always be there.  There is nothing you are going to eat today that you can't have in the coming year.  You can make it any time you want if you really are craving it that badly.  Food will not disappear from the planet, requiring you to eat everything in sight until your family must roll you out of the house. (personal experience)  Still drink plenty of water through the day.

Try to get outside today, between rotating turkey, sides, and desserts through the oven.  Here's a clever little workout I found yesterday that looks like a fun mix-up.  The boys get to play basketball, so take 30 minutes and move your body!  Away from the kitchen.

Won't take long, and I guarantee it will make you feel great!

Check in tomorrow for some ideas to get you through the weekend.

Have an awesome holiday.  I am so thankful for all of you.  I'm thankful that you are supportive, and thank you for joining me in this journey to get fit.  I hope I'll see you all tonight, so we can all enjoy a piece of well-deserved pie together.

Day 1.10: Wait...Last Day?! You'd better believe it!

We made it to the LAST DAY of our 10-day challenge!

Don't quit today, the finish line is just 24 hours away!

Think about what you've accomplished: consistency in working out, no (or less) sugar intake, eating more veggies.  That's something to be proud of!

Let's face it, today will be a challenge.  The kids are out of school so more people will need you every minute, Thanksgiving cooking starts (yum) and I don't know about you, but I really wanted to sleep in.

But you can take 30-60 minutes for yourself sometime today.  Put a movie on, send them outside, or better yet, go outside with them!  It is going to be a gorgeous day!  My friend Casey is a huge proponent of "play exercising".  We don't always have to make it a slog on the treadmill, class at the gym, or a video.  We can get exercise by doing fun things too!  I think my kids might die of surprise if I got out on the play toy with them at the park and played around!  You'd use a bunch of different muscles and give yourself a much needed mental break.  So try it!

Eat healthy and stay in your calorie goal. Cut up some of that stuffing celery to munch on instead of crackers when the kids snack later today.  Choose fruit and drink lots and lots of water.  We've made healthy choices this week, and I'm prreeetttty sure we can manage it for one more measly day.

The Finish Line is in sight!  Be strong today! 

Day 1.9: Sugar's Addictive Nature

Oh my goodness!  How do you feel?  Do you feel your sugar cravings are less intense?  Are you surviving without it?  Do you feel on more of an even keel?  You should be feeling less of that late-afternoon let down and your blood sugar levels should be leveling off.  Hang on to that feeling of goodness and control!

Here are some interesting facts about sugar.

Fructose: sugar from plant based foods
Glucose: found in starch, burned to create energy
Galactose: milk sugar
Sucrose: table sugar, fructose and glucose bound together

The idea is to eat fructose, glucose & galactose in natural forms, and avoid added sugar, no more than 6 teaspoons per day for women.

Added sugar is hidden in many unsuspected foods, so check nutrition labels.

Raw, natural, and agave nectar/syrup all are sugars and have no more nutritional value than table sugar.  Calories are calories when it comes to concentrated sugar, or added sugar.  Honey (in moderation) is the exception as it has been described as the "perfect food".  Find an article on the web and research it.

High Fructose Corn Syrup:
Table sugar, or sucrose, is composed of 50 percent fructose and 50 percent glucose. HFCS is derived from corn and also contains fructose and glucose; sometimes it has more fructose than sugar does and sometimes it has less.

Sugar is one of the few foods that humans crave; the pleasure responses in the brain cause us to want more, our response dulls and we have to increase the amount we eat to get the same feelings of pleasure, and then we can experience withdrawal if we cut back.  The pattern of addiction.

Some have described sugar as toxic.  While not poisonous, anything consumed in extremely high doses can be toxic.  Sugar can lead to weight gain, unhealthy addiction, compounding health problems, which all make life miserable.  

As we know MODERATION IN ALL THINGS.

This 10 days we have focused on removing our added sugar intake.  I hope you have felt better for it.  In my case, I feel more in control of my "addiction", not such a slave to habit, and cleaner inside.  I feel more satisfied as I fill my stomach with healthy, more natural foods, rather than empty sugar calories that have zero nutrients.  My mind is happier and I have less eating regret.

Read the articles linked below to get a better idea of what sugar is.

ONLY TWO MORE DAYS!  

FINISH STRONG!

Sugar Facts:
http://www.shape.com/healthy-eating/diet-tips/everything-you-need-know-about-sugar

Sugar Addiction:
http://www.shape.com/weight-loss/weight-loss-strategies/getting-sugar-facts

Here is an article about sugar's toxic nature:
http://www.shape.com/blogs/shape-your-life/sugar-really-toxic-substance

Here are 9 facts that you may not have known or you thought you knew:
http://www.fitnessmagazine.com/recipes/healthy-eating/nutrition/sweet-talk-get-the-facts-about-sugar/

And here's a National Geographic article that is interesting about sugar in schools:
http://ngm.nationalgeographic.com/2013/08/sugar/cohen-text

Stress!!!

I am stressed, okay. I admit it.  I have a to-do list for Thanksgiving as long as my arm, dinner schedule coordination that is NOT going as planned, and a filthy house from being away for two days, and the first brilliant thing I did today is shelf my exercise hour.  Somehow, I felt this would help.

Which is exactly the OPPOSITE of how it works!

Exercise relieves stress, and so I am going to keep up my routine.  I'm really going to try.  

The extra 30 minutes is not going to shorten your list, just your fuse.  Don't skip it.

Your family will thank you for it :)  I know mine will.

Day 1.8: Review - Blogilates

We made it through the weekend.  I had a great Sunday, and I held it together last night.  Whew!

Only 3 more days!

Aren't you so excited?  I know I am!

So, keep watching those calories (1400 per day) and don't give up that exercise.  You're going strong, keep up the momentum.  Get moving today early, I know it's tough after Sunday rest day, but you can do it!

Today I want to share with you a fun website.  It is http://www.blogilates.com/, and Popilates. (soooo clever!) Cassey Ho is the founder and she is a peppy, funny, happy coach in dieting, exercise, and self-improvement.  I have thoroughly enjoyed her website and everything it has to offer. 

Cassey's training is in Pilates instruction, which is a great full body toning and strengthening program.  Slow and controlled movements help create long and lean muscles.  She has also incorporated HIIT for a little cardio, using today's top 40 songs to appeal to her audience.  I'm not gonna lie, I love working out to top 40.  She has dabbled in fitness modeling (body building for women) and while you admire her physique, it has taken years of Pilates training, as well as serious daily bouts in the gym on weights, and hour long cardio sessions.  But do not be discouraged. :)

One drawback is that Cassey's main audience is girls and women 15-30 who are single, and probably not LDS.  Ok, definitely not.  Bikini season and prep for prom are common themes, mostly to attract this audience.  While her workouts are awesome even for moms who haven't been near a bikini in, well, possibly never, her tactics seem pretty shallow.  Many of her diet and exercise tips are great if you are cooking for one, and have absolutely nothing else to focus on but yourself.  One of her recipes is called "The Dorm Cookie".  'Nuff said.  Top it off with musings on GBF's, single life, and fitness modeling, and I find myself avoiding the blog aspect of her website altogether and sticking to the workout and recipe links instead, the highlights being breakfast and lunch.  She does have a couple of daily menu plans to really slim down, and they take repetition and clean eating to a whole 'nother level.  As a workout instructor she is a great motivator, very cheery, and pretty funny, I must say.  It's nice to have a bubbly personality urging you on when your "thighs are dying!"  Try the booty pat; amazingly enough, it really works!

Last month I was super excited to see that she finally came out with a workout app (called Blogilates), which is a digital version of her monthly workout calendar.  She has laid out a strengthening Pilates program, with workouts day by day.  It began in printable calendar form, and when you subscribe to her newsletter you get the password to unlock the printable.  It was great, she listed the videos to find on YouTube, and you were set.  The app is the same thing but the videos are right in the app, so no more searching on YouTube.  Yay!  It costs 99 cents per month to have access to the workout calendar.  She also has a recipe section, which is full of high protein, clean foods to keep you full, healthy, and on track.  Most of them fall into the "weird food" category if you're new to the clean eating thing, but she's very inventive I'll have to admit!  The forum and recipe share are "meh" where you get to read or see what other single college age women and sadly body-conscious high school students are obsessed about.  Skip it.

I find it well worth the 99 cents per month to have the exercise calendar and videos at my fingertips.  

Try her out, I know she'll get you smiling!

And as Cassey would say:

"Sweat like a Beast

to Look like a Beauty!"

Day 1.7: Rest Day

Aaannnndddd....we're RESTING!

Well done.  Enjoy the Sabbath, the day of rest, renew, rest, relax, but don't sabotage your mental and emotional resistance.  Eat clean today, too.  Stick to the calorie goal, maybe add 200 extra calories, and don't overdo the dessert if you choose to indulge today.  If you do, be smart.

Don't make me come to Chris's to keep my eye on you!  You can do it.

Enjoy this day and renew your spirit and soul.

Day 1.6: Over the Hump!

More than halfway there!  Are you amazing yourself?  I know I am, but it doesn't take much over here :) I think being accountable to each other is key.  It's not a new principle, but it bears repeating.

It's SATURDAY! Exercise as a family today - go on a hike, run around the park while the kids play, OR let Dad manage Saturday chores while you take just an hour OUTSIDE.  Depart, change your scenery, do something you haven't done all week.  
It'll make you less bored.  
And bundle up...It's refreshing!  If you go out, make sure your knees are covered and toasty.  This will help avoid injury.  Careless people wear shorts in the cold.

Things to Think About:

Mix up your workouts with weight training.
Are you feeling empowered by your control over your sugar cravings?

Did you eat a yam?  If not, do it TODAY.

Do you feel the need to exercise?  That's a new habit forming.

You should be feeling full and happy all day.  Don't skip your meals or snacks.
Drink drink drink.  Your body is flushing out toxins and fat.

Look forward to Thanksgiving...and a well deserved celebration meal.

All these things mean you are making progress.  I need to do better at drinking. It's hard when it's not hot out.  I'm going to do better!

If you're brave, jump on a scale.  But don't be discouraged if there's no change yet.  Muscle weighs more than fat, and you are definitely building muscle.
If you can wait, don't get on until Day 10!

Comment and let us all know how you're doing!!!

Make Saturday count! 

Your hard-earned rest day is tomorrow NOT today!

Day 1.5: Breakfast Recipes and Ideas

Uh-oh.  It's Friday.  This is my traditional let-down day.  It's the last day of the school week, and of all the things I've accomplished, getting three girls ready for school and out the door on time 5 days in a row surely deserves something sweet.  NO WAY!!! I am NOT going to sabotage all my hard work and commitment this week by giving in to homemade baked goods, and pizza and soda for dinner.  This is where I usually give up, starting the slow slide into the weekend, spiraling into boredom eating, social eating, and reward eating, with a candy binge on Sunday night.

But not this weekend.

Because we are only on Day 5.  Of 10.  We are going strong and Thanksgiving is oh, so close.  I am finalizing my dessert plans today.  Yum.

So I'm going to share with you some ideas to break the food monotony and give you something else to eat besides a bowl of oatmeal with fruit, as delicious as it really is.

First:  Protein Pancakes.  I adore pancakes.  Here's a recipe that takes out empty flour calories and packs in the protein.  Enjoy them with a drizzle of sugar-free syrup.  P.S.  I really hope you are eating your oatmeal with a sugar substitute, like Truvia.  Even I can't eat oatmeal plain with fruit.  Blech.

Pancake 1: 2-Ingredient Pancakes
1 mashed banana
2 eggs
Mix and cook in frying pan, using cooking spray.

Delicious and sweet!  If you enter "Blogilates 2 Ingredient Pancakes" in myfitnesspal it's already there for you with calorie count and everything.

Pancakes 2: Blueberry Banana Protein Pancake
1 egg
1 scoop vanilla or plain protein powder
1 tbsp ground flax seed, or chopped up dry oatmeal
1 ripened banana mashed
1/2 cup fresh blueberries
1/2 tbps milk
Mix everything up, and cook in mini-sized pancakes.  Watch the blueberries, sometimes they slide off when you flip them.

These are SOOOO yummy.  Also in myfitness pal, for the stupendous amount of protein and healthy fruits you can eat the ENTIRE batch.  No lie, you will be stuffed.  And so happy and clean!

Protein powder note:  I detest vanilla protein powder.  So I buy chocolate for my shakes and bulk soy isolate protein in Smith's bulk food section.  It is flavorless, so I also add imitation vanilla to my recipes to add flavor without calories.

Second: Weird Food of the Week.  You have commented on my ability to eat anything.  I'm still not sure if I should take that as a compliment or not.  Hmmmm.  You also know how I feel about pumpkin pie.  But as I age I have started loving anything else with pumpkin in it.  I think for Thanksgiving I'm going to make a pumpkin pie layered toffee cheesecake.  I can't wait!!

And so on Wednesday I tried this "Baked Pumpkin Pie Oatmeal" recipe.  I also cleaned up the recipe.  Here is the adjusted ingredient list:

Baked Pumpkin Pie Oatmeal (adapted from Budget Bytes http://www.budgetbytes.com/2011/09/baked-pumpkin-pie-oatmeal/)

Ingredients

• 1 (15 oz.) can pumpkin purée
• ½ cup no sugar added applesauce
• 2 large eggs 
• 1 tsp pumpkin pie spice
• ½ tsp salt
• ¾ tsp baking powder
• ½ tsp vanilla extract
• 1  cup less 1 Tbsp milk
• 1/2 cup Greek nonfat vanilla yogurt
• 2½ cups dry old-fashioned oats

Instructions

1. Preheat the oven to 350 degrees. In a large bowl, whisk together the pumpkin purée, brown sugar, eggs, vanilla, pumpkin pie spice, salt, and baking powder until smooth. Whisk in the milk (and yogurt if using).
2. Mix the dry oats into the pumpkin mixture. Coat an 8×8 (or similar sized) baking dish with non-stick spray. Pour in the pumpkin oat mixture. Cover with foil and bake in the preheated oven for 45 minutes, removing the foil after the first 30 minutes.
3. Serve hot right out of the oven or refrigerate until ready to serve. Can be eaten cold or reheated. Top with milk, maple syrup, whipped cream, or nuts.

This turned out perfectly.  Moist, and savory.  I will admit I had to add two packets of truvia for sweetness.  Not good cold, I'm sure the sugar-full version is to die for in any form.  The yogurt added vanilla flavoring and a huge boost of protein.  At a regular sized oatmeal portion, I will have 6 breakfasts of this.  I may have to freeze some.  It was a great change of flavor, and fun to try something new, and with the tweaks I feel really good about it, not like I'm just eating a dessert.  

Part of dieting is trying new things to break the monotony, but predictability is key.  One other hint to low-fat low-sugar eating is to use spices.  The pumpkin pie spice, which is basically cinnamon, adds depth and keeps it from being bland.

So try something new. Hunt new recipes. Clean them up by swapping applesauce and yogurt for oils and sugars.

Third: Quiche & Fritattas.  I have found a new, delicious way to eat protein and veggies:  crust-less quiche and fritattas.  I am the worst omelette maker ever.  So these baked versions are a snap. They work great for dinner and lunch, too.  My girls love them.  Remember, no crusts.

Basic Recipe:
4 eggs

1 cup spinach - if frozen, thaw and drain WELL

1 cup other veggies: mushrooms, bell peppers, onions, kale, tomatoes.

1-2 ounces shredded cheese - ANY variety

Salt and pepper to taste

Bake at 350 until done through, top will be brown, check for liquid underneath.

Top with salsa.  It is a true comfort food, without fat and carbs, full of protein, satisfying, and fulfilling knowing you ate your veggies.  

DON'T GET BORED!

Day 1.4: Truth In Numbers - Daily Caloric Needs

Happy Thursday!  Are you spending as much time in the little girls' room as I am?  Whew.  Every time I increase my water intake, I feel like  the "gotta go right now" commercial.  Your skin is thanking you for all the clean, hydrating water you're drinking.  Just don't drink after dinner if you don't wanna be up all night.  Ugh.  Fear not, keep drinking and your body will adjust to all the extra fluids.  Drinking water also burns fat, ta-da!  I worked my abs, thanks to Kathryn, and I'm pretty much sore all over. Sweet!

I love fitness data.  I love seeing what my BMI is.  I love putting in my goal weight and seeing what my BMI would be, if only I had some self control.  Sigh.  I love scales that read body fat percentage.  I love heart rate monitors and GPS distance devices that tell me mileage and speed.  I pretty much love any form of fitness data.  I'm a junkie.  Why?  Because numbers don't lie.  It's not for everyone, but it can be very useful in your journey.



Information is power.

Here are some terms you should know:

BMR: Basal Metabolic Rate is how many calories you burn just living.

BMI: Body Mass Index is your weight to height ratio.

TDEE: Daily calorie needs, based on BMR, age, current weight, and activity levels.  This is where you start, then reduce calories to a weight loss level.  Another method is based on body weight alone.

We've started with a basic 1400 calorie diet in the First 10 Days.  As our eating habits improve and our activity levels increase, we can adjust to find the right caloric intake to lose weight but feel energized enough to keep moving, and work harder.

BMR:  Follow this link to find out how many calories you burn just living.  http://www.myfitnesspal.com/tools/bmr-calculator

BMI: Follow this link to find out what your BMI is.
http://www.nhlbi.nih.gov/guidelines/obesity/BMI/bmicalc.htm
The National Heart Lung and Blood Institute (gross) has set up a weight range that is healthy for your height.  Play with it enterting different higher and lower weights and notice the broad range for your height.  Somewhere in that range you will find your happy weight, or personally sustainable weight.  You know when you are too heavy, even if it falls into the acceptable healthy weight category on NHLBI.  The reason for the broad weight ranges is to account for the fact that muscle weighs more than fat.  My healthy weight range is 115-154 lbs. (what the?!)  NOT HEALTHY on either side of the range if I am 40% body fat.  I wouldn't worry about being at the high end if I'm muscular and under 20% body fat.

Ok.

Daily Caloric Needs:  Get ready for some serious math, girls. There are six components that determine how many calories you need each day: BMR, activity level, weight, lean body mass (muscle, or LBM), age and gender.

Math 101 version:
to achieve Fat loss = 12-13 calories per pound of body weight (140 lbs x 12=1680 cal per day)
to Maintain (TDEE) = 15-16 calories per pound of body weight (140 lbs x 15 = 2100 cal per day)
to Gain Weight  = 18-20+ calories per pound of body weight (140 lbs x 18 = 2520 cal per day)

Math 401 version: (get a pencil and paper, a TI-84 calculator, and your junior high student)
Women: BMR = 655 + (9.6 x weight in KG) + (1.8 x height in CM) - (4.7 x age in years)
This is a link to a metric conversion calculator: http://www.metric-conversions.org/

1. Convert your height in inches to centimeters, and your weight in pounds to kilograms.  Write these two numbers down.
2.  Write out the above equation filling in the two metric numbers you converted, IN THE CORRECT PLACE.
3.  Remember the order of operations and do the math inside the parentheses first.
4.  Now do the whole equation.
5.  Congratulations!  You now know your BMR, the basic number of calories you need to live.

Deep breath, and no weeping.  If you're arguing with your junior high student over methods, separate, please.  One more step.

TDEE:

Take your BMR that you just figured out.  Then use the following table to adjust for your activity level to find your TDEE (Total Daily Energy Expenditure):

Activity Factor:
Sedentery = BMR x 1.2
Lightly Active = BMR x 1.375
Moderately Active = BMR x 1.55
Very Active = BMR x 1.725
Extremety Active = BMR x 1.9

Be honest.  Walking up and down the stairs 20 times per day does not make you Very Active.  Neither does cleaning house, chasing kids (unless you are sprinting), or standing at the sink doing dishes.  I'm always looking for an excuse to eat more calories, because I need to stay alive, right?  Overestimating your activity level will just sabotage your fat loss efforts.

For me, it ended up like this:

BMR = 655 + (9.6 x 62kg)   + (1.8 x 167.64cm) - (4.7 x 37 years)
BMR = 655 + 595.2 + 301.75 - 173.9
BMR = 1378 calories per day to be a functioning body

Now I multiply by my activity factor, which I would say is Moderately Active 9 (yesterday, if I'm honest, sedentary) , and I get to eat 2136 calories per day to maintain my current weight.  If I see the scale stubbornly staying at 138 I KNOW I am eating this many calories.  Fact.

Notice how the age portion of the equation indicates that the older we are the more calories we are subtracting from our daily total needs.  The older you are the less you burn so the less you need.  Boohoo.

Another Fact: if you want to lose weight you have to eat less than your TDEE.   Eat 500 calories or 15-20% less calories than TDEE to lose weight and not move into starvation mode.  Myfitnesspal suggests that the minimum daily caloric intake for a woman is 1200 calories.  Lower than that and you are not doing yourself any favors: you'll be hungry, your body will store fat, you won't be able to exercise effectively or efficiently,  you will lose muscle instead of build it.

And forgive me; you know how I adore math.


Information is power, ladies.  Use it to kill it today!