Wednesday, September 29, 2010
Competition?
So, I haven't been doing so hot the last two weeks and I was thinking that maybe a little friendly competition might help the cause. So I was thinking of starting a pool of moolah and running the competion til November 23rd. (The last tuesday before Thanksgiving) So what I was thinking was that everyone who wanted to participate would put $20 into the pool and at the end of the 7 weeks the person with the greatest percentage of weight lost would win the money. Maybe we'll do a small 2nd place prize? What does everyone think? Anybody want to do this with me?
Tuesday, September 28, 2010
September 28th Meeting
Tonight's topic was The Importance of Physical Fitness.
The more we ask of our bodies, the stronger and more fit they will become. The less we ask of them, the less they can do. In a world that depends more and more on labor-saving technology, we have become far less active. This inactivity contributes to weight gain and obesity. To develop and maintain physical fitness, we have to make a special effort to include activity in daily life. If a drug could give you all the benefits that exercise can, you would race to your pharmacy to get it. There is no magic drug that can claim such results, but exercise can!
As you have learned, weight loss only occures when the calories your body uses exceed the calories you take in. The problem occurs when you focus only on reducing the number of calories you are consuming because your body begins to slow down its metabolism, which is the rate at which it burns caloric energy. How does this happen?
During exercise, metabolic rate is increased, and this increase is sustained for a period of time after the workout. If you walk for 30 minutes, you have increased your metabolism, for a period of 90 minutes. That's a pretty good return on your investment!
The Benefits of Exercise
The more we ask of our bodies, the stronger and more fit they will become. The less we ask of them, the less they can do. In a world that depends more and more on labor-saving technology, we have become far less active. This inactivity contributes to weight gain and obesity. To develop and maintain physical fitness, we have to make a special effort to include activity in daily life. If a drug could give you all the benefits that exercise can, you would race to your pharmacy to get it. There is no magic drug that can claim such results, but exercise can!
As you have learned, weight loss only occures when the calories your body uses exceed the calories you take in. The problem occurs when you focus only on reducing the number of calories you are consuming because your body begins to slow down its metabolism, which is the rate at which it burns caloric energy. How does this happen?
During exercise, metabolic rate is increased, and this increase is sustained for a period of time after the workout. If you walk for 30 minutes, you have increased your metabolism, for a period of 90 minutes. That's a pretty good return on your investment!
The Benefits of Exercise
- Reduced disease risk
- Positive mood
- Improved cardiovascular performance
- Increased endurance
- Increased energy
- Increased metabolism
- Burning of calories
- Preservation of muscle mass
- Preservation of bone mass
- Toning of muscle
- Stress reduction
- Faster recovery time from illness and injury
Slow-Cooker Chicken Taco Salads
2 cups frozen corn
1 can black beans-draind and rinsed
2 Large frozen boneless/skinless chicken breasts
1 1/2 cups salsa (I use the kirkland brand salsa)
Grease slow-cooker. Pour the frozen corn into the bottom and place the chicken on top. Cover the chicken with beans and salsa.
Cook on low for 5 1/2 hours. remove chicken and shred, put back into slow-cooker and mix all together. Serve with lettuce and other vegetables.
The chicken mixture by itself is 250 calories for 1 1/2 cups.
1 can black beans-draind and rinsed
2 Large frozen boneless/skinless chicken breasts
1 1/2 cups salsa (I use the kirkland brand salsa)
Grease slow-cooker. Pour the frozen corn into the bottom and place the chicken on top. Cover the chicken with beans and salsa.
Cook on low for 5 1/2 hours. remove chicken and shred, put back into slow-cooker and mix all together. Serve with lettuce and other vegetables.
The chicken mixture by itself is 250 calories for 1 1/2 cups.
Thursday, September 23, 2010
September 21st Meeting
This week we talked about the pitfalls of trying to eat low cal or low fat foods. We sometimes get away from the fresh fruits and vegetables, which are naturally low in calories and turn to sugar-free, fat-free boxed foods that are destructive to our health.
A good multivitamin along with fresh, “live” foods is more healthy than a box or can of “dead” food. Our bodies need digestive enzymes and processed food is devoid of them. Sprouted seeds are just like going out to the garden and picking fresh vegetables in regards to nutrition and enzymes. A perfect solution for the winter months coming up when we can’t have a garden!
Everyone keep up the good work!
Monday, September 20, 2010
September 21st Meeting
Sorry for the short notice, but this week's meeting will be held at my parents home. Their address is 1304 3rd Ave. E. in Kalispell. Call me or Linda at 314-4485 for directions.
Saturday, September 18, 2010
A Run through History 5k
Wednesday, September 15, 2010
September 14th Meeting
So tonight there were 6 of us that came to the meeting. Thanks ladies for supporting the group. But I'm so excited for this blog so those of you who need/want support and are not in Kalispell can join in on the fun!
Amy gave our lesson and chose the topic of Motivation.
There is a 5-step process to motivate change. Experience has shown us that people's awarness of a need to change takes place over time. Often the support of others sharing the same problem helps them grow in awarness and stay on course. James Prochaska and Carlos Di Clemente have described a five-stage model of motivation that outlines this process:
1. PRECONTEMPLATION. Due to either ignorance or denial, you don't even think about change. A typical thought might be: "There's nothing wrong with my weight."
2. CONTEMPLATION. Your awareness of the problem grows and you begin considering change, but do not take action yet. A typical thought might be: "Perhaps I could lose a few pounds, but this isn't the time for me to do it."
3. PREPAREDNESS. You are ready for change now and start planning and taking preliminary steps. A typical thought might be: "I'll join a support group and work on losing my excess weight."
4. ACTION. You make a commitment to take steps and begin a program. A typical thought might be: "Here I am, walking with my supportive friends."
5. MAINTENANCE. You've established a program and you keep following it. A typical thought might be: "I know this works, and I will keep doing it.
Discomort is usually what gets people moving from the early stages of ignorance, denial and procrastination to later stages of action. Unpleasant negative consequences are great motivators.
Set SMART goals:
S - SPECIFIC. eg. I will eat 1,500 calories today.
M - MEASURABLE. eg. I'll record what I eat; did I eat 1,500 calories today?
A - ATTAINABLE. eg. I can plan 3 meals totaling 1,500 calories today.
R - REALISTIC. eg. Eating 1,500 calories today will satisfy my hunger.
T - TIMELY. eg. By keeping each day at 1,500 calories I'll reach my goal weight.
After the lesson we had some treats that Anne brought. She calls them Fiber One Haystacks. Here's how you make them:
1/2 Box of Fiber One Cereal (1 pouch)
11 oz. Baking chips (Any flavor)
*Melt the chips and mix in the cereal til all coated. Scoop onto wax paper and freeze. When hard, store in a baggie in the fridge.
Very Yummy!
Please let me know if you want to add your own weight ticker on here. E-mail me at heiderly@hotmail.com.
Have a great week!
Amy gave our lesson and chose the topic of Motivation.
There is a 5-step process to motivate change. Experience has shown us that people's awarness of a need to change takes place over time. Often the support of others sharing the same problem helps them grow in awarness and stay on course. James Prochaska and Carlos Di Clemente have described a five-stage model of motivation that outlines this process:
1. PRECONTEMPLATION. Due to either ignorance or denial, you don't even think about change. A typical thought might be: "There's nothing wrong with my weight."
2. CONTEMPLATION. Your awareness of the problem grows and you begin considering change, but do not take action yet. A typical thought might be: "Perhaps I could lose a few pounds, but this isn't the time for me to do it."
3. PREPAREDNESS. You are ready for change now and start planning and taking preliminary steps. A typical thought might be: "I'll join a support group and work on losing my excess weight."
4. ACTION. You make a commitment to take steps and begin a program. A typical thought might be: "Here I am, walking with my supportive friends."
5. MAINTENANCE. You've established a program and you keep following it. A typical thought might be: "I know this works, and I will keep doing it.
Discomort is usually what gets people moving from the early stages of ignorance, denial and procrastination to later stages of action. Unpleasant negative consequences are great motivators.
Set SMART goals:
S - SPECIFIC. eg. I will eat 1,500 calories today.
M - MEASURABLE. eg. I'll record what I eat; did I eat 1,500 calories today?
A - ATTAINABLE. eg. I can plan 3 meals totaling 1,500 calories today.
R - REALISTIC. eg. Eating 1,500 calories today will satisfy my hunger.
T - TIMELY. eg. By keeping each day at 1,500 calories I'll reach my goal weight.
After the lesson we had some treats that Anne brought. She calls them Fiber One Haystacks. Here's how you make them:
1/2 Box of Fiber One Cereal (1 pouch)
11 oz. Baking chips (Any flavor)
*Melt the chips and mix in the cereal til all coated. Scoop onto wax paper and freeze. When hard, store in a baggie in the fridge.
Very Yummy!
Please let me know if you want to add your own weight ticker on here. E-mail me at heiderly@hotmail.com.
Have a great week!
Subscribe to:
Posts (Atom)