Absence---

It's the holidays. I'll try to be good, but I am taking a couple of weeks off of blogging. This week I know I won't be the best and next week I will be on a cruise. It's good incentive to come back strong at the first of the year, however. See you soon!

Tips for staying fit trough the holidays

I've been feeling awfully guilty for eating too much fudge and cookies. They are my favorite Christmas treats, and I blame it all on Grandma Betty! Not really, but I feel the need to confess, so that I can repent and get on with being better the rest of the holidays. Here's some tips I came across today.

10 Ways to Keep Your Fitness Plan on Track During the Holidays

The average American does a little too much celebrating at this time of year. Between Thanksgiving and the New Year, most of us will gain seven pounds as a result of indulging in extra helpings, snacking on holiday treats, and exercising less.

"This is an especially challenging time of year for those who are trying to maintain healthy habits such as working out and eating low-fat, low-calorie foods,” says Jeff Zwiefel, vice president of the nutritional products division at Life Time Fitness. "We're constantly urged to have another helping, enjoy a holiday treat or skip the workout to go shopping instead. No wonder nearly everyone gains weight," he points out.

But complete deprivation is not the answer. "The holidays are meant to be enjoyed," Zwiefel says. "At Life Time Fitness, we think it's possible to balance healthy habits with enjoying special gatherings and traditions. We encourage balance and moderation in all areas of your life," he says.

Here are 10 great tips, courtesy of Zwiefel, for staying fit and eating well over the holidays.

1. Drink lots of water throughout the day. It suppresses the appetite and is something everyone should do year round.
2. Snack on fruits, vegetables and high-fiber foods whenever possible. Dried fruits are healthy and a good alternative to many sweet snacks such as cookies and candy.
3. Limit alcohol consumption. Remember that alcohol contains almost as many calories per gram as fat. Alternate alcoholic drinks with water or club soda while you're at a party.
4. Enjoy the outdoors as much as possible: bundle up and take the dog for a walk, and try skating or sledding; squeeze 10-minute walks into your schedule. Any extra activity helps.
5. Health and fitness centers offer a combination of cardio and resistance-training opportunities, as well as group fitness classes and personal training, that are essential to maintaining a healthy way of life. If you’re thinking about joining a fitness center, fall is a great time to sign up.
6. Acknowledge that you're probably going to miss some workouts during this time and plan now to work around it. Schedule different times or substitute another activity, even if it's at home.
7. Eat a nutritious meal or snack before you attend events or parties where there is a lot of food, or use a small plate to avoid overindulging. Another good tip is to leave at a reasonable hour. In addition to helping you get enough sleep during this hectic time of year, you'll also be removing yourself from the temptation to continue eating unnecessary calories.
8. For the 9 out of 10 adults who do not get the essential daily vitamins and nutrients from the food they eat, nutritional supplements should be considered.
   
9. Enlist the help of a family member or friend to help keep you on track with healthy habits during the holidays. Choose someone who can provide not only encouragement, but a good example as well.
10. Remember that balance, variety and moderation apply to holiday celebrations as well as to most other things in life, so don't be too hard on yourself if you slip up. Keep your good intentions, spend time with family and friends and enjoy the holidays.

I agree with many of these, some more than others, but I especially like the whole idea of moderation. I can still eat my fudge and cookies, just not the whole batch! So, everyone enjoy the holidays--exercise and eat in moderation, and hope we don't end up like the majority of the nation and gain 7 pounds in one month. Ugh!

Week Ten Goals

Week Ten Goals:
1. Exercise 4 times
2. Go on a date with Dan
3. Try to eat a healthy breakfast each day
4. Eat more cooked veggies!

Week Nine Review

This week wasn't as good as I thought it would be. Although I did end up exercising four times, the workouts were not that intense. But, at least I did it. Right?

I thought it would be so easy with all the help around me to get out and exercise, but I hit a road bump when Kate got sick....again. Sleepless nights, all-day crying and I myself had a cold. It sucked. Big time. She still is so grouchy and clingy I just want to scream!!! It was hard enough for me to go to the bathroom alone. I'll stop complaining, though. It's been so nice to be here in Utah and to see family again. I just forgot how cold it is.

I did good on not eating a couple of hours before bedtime, too. I could have done better, but I sincerely tried. There were a couple of nights when I had to eat something (because of my stomach stuff) but I mostly tried to keep it to healthy stuff. I didn't do so well eating healthy during the day. My weakness this week; cookies. Man, there are so many good cookies here---Dick's, Cutlers, my mom's homemade......it was hard to resist. Let's just say I definitely didn't lose weight this week.

It's really hard to stay motivated during the holidays. Any ideas or tips?

Week Eight Update

Yes, I got off track this week.

I ended up deciding to come to Utah 10 days earlier than planned and surprise my family. Thus, this entire last week was a total joke trying to get everything together and taken care of before I left. Really, I was running around all week. I haven't been that busy for awhile.

But, now I am here. (I got here yesterday.) And though I know I will have a few sweets here and there, I really am going to try to be good and watch my portions. I also plan on exercising more. My mom has said she would help me do so. She has a treadmill and said she would watch Kate while I do it. I have no excuses now!!!!

So here are my next weekly goals:
1. Exercise 4 times! I CAN DO IT!!!!
2. Not eat late. At least two hours before I go to bed. This will be a super hard one for me.
3. Shovel the snow for my mom. Didn't expect to have this one...

great post

I loved this post by Marta Writes. She has a great way with words & explaining what we probably all feel. The post is basically about "we make time for what we love". Some times we get a little off track and have to fix our priorities, but we seem to make happen what we really enjoy.

This line is also so true "i think when you stop doing something for awhile, you lose it and you fear it."

nutrition nuggets

We had an enrichment night that gave us these "all about you" tips. I'm sure we have heard it all before but I'm going to post them any way.

{1} Breakfast is the most important meal. It kick starts your metabolism. In a recent study published in the American Journal of Epidemiology (eh?), researchers found that those who miss breakfast are more likely to be obese than breakfast eaters.

{2} Stop eating after 9pm (or a few hours before bedtime). This will give you time to digest before your body rests. On a full stomach, the risk of having a fitful night sleep and leg cramps is greater. (I guess that means no more ice cream before bed...?)

{3} Limit your caffeine intake. Caffeine acts as a diuretic, sucking water from your body and dehydrating your skin. This can lead to sallow skin and lost elasticity. If it's the fizz you crave, try a flavored sparkling water.

{4} Think zinc. The trace mineral zinc assists in the maintenance of collagen and elastin fibers that give skin its firmness. It also links amino acids that are needed for the formation of collagen, essential in wound healing. You can find it in seafood, turkey, pork, soybeans, and mushrooms.

{5} Stave off the munchies by crunching on an apple a day. These orbs of goodness have 5 grams of dietary fiber each. That's 20% of the recommended daily intake, all for the low price of 80 calories. The fiber will help you to feel more full, so you will avoid snacking (like I'm doing right now).

{6} High fiber cereal. Check the label for at least 3 grams per serving. These three are safe: oatmeal, Cheerios, or Kashi brand cereal (I eat Puffins brand, I know they're high fiber too). If you add soy milk you get a bonus: studies show that eating 20-50 grams of soy protein a day can reduce harmful cholesterol.

{7} Avoid carbs after lunch. Don't over-consume starchy carbs, sugars, and fats that will bulk you up. Stay way from pasta and potatoes as the day wears on.

{8} Your body needs at least 64 oz. of water/day. Keep a bottle by you and refill it throughout the day.

{9} Eating protein at every meal can speed up your metabolism by as much as 25 percent, helping you burn away extra calories. Have a spoonful of (natural) peanut butter for a snack. It's full of Vitamin E, the guardian skin tissues. It can also be found in wheat germ oil, vegetable and seed oils, seeds, and nuts.

{10} Your body is pre-programmed to defend its weight, so if you suddenly eliminate 1,000 calories your metabolism will slow down. Instead, use a food diary to calculate your intake, then cut 500 calories from that. Never consume fewer than 1,200 calories per day.

Week Seven Review

Wow, I am a total loser. I completely forgot about blogging. I guess that gives you some indication of how last week went, eh?

Actually, I did pretty well. I did not meet all my goals BUT I didn't totally indulge at Thanksgiving. Yes, I ate everything there, but I really tried to watch my portions. I also had two small pieces of pie, but that was quite enough. Once I had my share of the goods, I really felt satisfied and was fairly good for the rest of the day and week. So, yeah for me. I also weighed myself this morning and though I haven't lost more weight, I haven't gained any. Thus, I am feeling pretty good about things for this last week.

My goals for this upcoming week are pretty simple:
1. Exercise 3 times
2. Clean house, well
3. Get out my Christmas cards

I really want to exercise more, and I am trying....so hard! Really. I just find myself lacking the time. Before it was motivation, and now it's time. Dan is on his LAST week of class and will be starting finals next week. Therefore, I have been doing extra trying to make things easier for him. I also am Enrichment Leader in my ward and have been swarmed by the holiday "festivities" and "needs". And, then there's Kate....need I say more? How do people handle more than one kid?

So, I'm really going to push for more exercise. I'm trying to still eat as healthy as I can with my stomach problems. The medicine I am on seems to be helping a little bit, so let's cross our fingers. Also, I think (I emphasize think) that BIO-35 stuff is helping. I do seem to have a little more energy. But, they say to give it a while to kick in----so I'll keep monitoring it.