Exercise Rules

There was a comment (thank you) on my "the rules" post asking me what my exercise rules are.  Well, since my answer got kind of long and I couldn't figure out how to post a comment (sad, I know), I thought I would just make a new post concerning my thoughts on exercise.

Let me start out by saying that I am very much pro exercise.  It has been proven to be extremely beneficial in lots of ways.  It not only helps you to look and feel better, but it also strengthens your bones and improves mental capabilities.  I think the new standard recommendation is 30 min. (at least), 5 days a week.  (Talk to your Dr. about what's right for you.)
That being said, I don't know many people who are willing and able to schedule that into their day.  I mean really, 30 min. is really not much.  How much time did you waste today on facebook?  EBay? Surfing in general? or even worse, sitting on the couch watching something you had absolutely no interest in watching?  But, Even though 30 minutes really isn't that much, I sure don't want to get up 30 min. early to exercise.  I can't even get up when I should, much less 30 min. earlier. So, I prefer to take a more natural approach to exercise these days.  It comes in the form of walking up and down my stairs 800 times a day (slight exaggeration).  I pic up my children often and carry them around, even up and down the stairs (always use the handrail).  I park at the back of the parking lot.  I am on my feet all day, walking around, moving, being very active in general.  None of the things I do is a substitute for a good cardio workout, which is a beautiful thing.  I do love to feel the burn and there's no other feeling like the glow I get after a great work out, but this is all I can handle right now.  I need to read someone else's blog that speaks to folks who need help fitting in workout time. 

I know from experience a few things about exercise.

• Once you've made it a habit, it's addictive.
• Even if I don't want to do it, I'm rewarded for just getting up and doing it anyway.
• The endorphins are wonderful.
• Feeling physically strong is very empowering.
• Good shoes really do make a difference.
• Do not eat a single bite of food after you work out until you drink a tall, full glass of water.  You probably are not starving.  You likely just need to replenish your fluids. 

A few thoughts...
I do not exercise to try to undo poor eating habits.  I do not exercise to loose weight, I already weigh what I should.  I do not exercise so that I can eat food that is not good for me.  I do not exercise as penance for eating the wrong foods. 
When I exercise, it's for my health. I exercise to be strong and healthy. I do it because it's the right thing to do and because I like it. I like feeling strong. I feel cleansed when I sweat.

Exercises is extremely helpful, possibly essential, if you are trying to lose weight.  But try to keep a good mindset about exercise.  If you dread it and resent it you will not see the results you need to see.  If you use it to equalize bad food choices, you will not get ahead of your calories.  You might stay even, but you will not loose the weight you want or need to loose.
Find a workout that you like and that you are well suited to. 
If you like to dance, join Jazzercize.
If you like to run, go for it.
If you hate to run, don't.
Try swimming if you don't like impact sports.
If you want to quiet your mind, try yoga.
If you love your dog, take it for brisk walks.
Need to get out some aggression, sign up for kickboxing. 
There are so many choices.  There really is something for everyone. And don't forget your strength training.  Ladies especially forget about this one and it can be detrimental to your health.  For strong bones you need resistance training.  Don't worry you will not bulk up.  Try it, you will be glad you did.   

When you find a form of movement that you enjoy and that feels right to you, it is no longer a chore to exercise.  Exercise is no longer the enemy.  Instead, it becomes a pleasure and something that you  look forward to. You can be proud of yourself every time you get up and exercise, knowing that you are helping yourself stay strong and healthy.

There you go.  My thoughts on exercise.  I'll leave "the rules" to someone else.

Save your Calories

     One of the most important ways to keep slim is to "save your calories".  Being very frugal with the calories you spend allows you to save up for extra nice splurges.  Over the course of a day or week, these savings can really add up.  If you are in weight loss mode, this is crucial to your success.  If you are in weight loss mode, you really shouldn't have too many splurges.  Splurges can set you back, but be carefull not to be to strict with yourself.  You run the risk of becoming frustrated or feeling deprived which can lead to a binge or worse, giving up all together.  It's a thin line, walk carefully.

Some ways to save your calories:

Don't drink your calories.  Wine, fruit juice, sweetened coffee, tea & soda are all ways to get extra calories throughout the day.  Water should be your main beverage.  After that, unsweetened (and fat free) tea/coffee is a good choice.  A few times a week I enjoy a glass of wine while I cook dinner.  It's ok because I have saved enough calories throughout the day to allow myself this indulgence, guilt free.

No bread or crackers.  "breads for chumps"  That is a little saying I tell myself when I have the urge to grab a hunk of bread.  There is no benefit to eating white bread. I agree, it tastes delicious, and on occation I will indulge.  However, as a rule, I do not eat bread.  It takes up room in your stomach that could be filled with other, healthier, more satiating foods.  If you are in weight loss mode, just stay away.

Keep your dairy No/Low fat.  Animal fat is not a healthy food choice.  I agree, fat tastes better, but it's not good for you and it will add pounds.

Skip the Mayo.  Be mindfull of salads that contain mayonaise such as cole slaw and potato salad.  It's extremely fattening and you need to keep this to a minimum or skip it all together.  If you are making something at home that includes mayo in the recipe, check the web for some low fat alternatives.  I sub fat free greek yogurt in lots of recipes and it works out great.  On sandwiches, try a splash of olive oil based dressing or spicy mustard instead of mayo.

Keep snacks put away.  It's really not that hard to open the cabinet door and grab a snack.  However, if your snacks are left out on the counter in full view, you are much more likely to grab one as you walk by.  I know I am.  So, I put them away, and at the right time, I'll enjoy my cookie guilt free because I haven't already had 6 this morning.

Smaller dinner portions.  This sounds pretty basic but I've eaten with people who "just can't lose weight" and it's no wonder.  If you pile food on your plate and then go for seconds, your will not lose weight.  That being said, I love seconds.  So, to trick myself and give me the satisfaction of getting "more", I will have a modest plate of food and for my seconds I'll just get a few bites more.  I am not in weight loss mode.  If you are, skip the extra bites. 

Don't finish your kid's meal.  This really adds up fast.  I know how hard it is to throw away good food.  So, give your kids smaller portions.  They can always get more if they're still hungry.  If your tempted to finish up the kiddos dinner for him, just imagine all of those kid germs that are hiding  in there.  That will spoil your appetite.

Sit down and eat!  Sit down, take a deep breath and enjoy your food.  I never stood up to eat until I had kids.  I know how easy it is, but trust me.  You will be more satisfied and eat less if you make a plate of food and sit down to eat it instead of stuffing your face at the counter straight out of the bowl.

Drink your water.  Do you have a big cup that you keep filled with water?  Is it handy to grab all day long?  You will be less tempted to snack if you're well hydrated.

No cream sauce.  You would have to run a marathon to work off the calories in bowl of fettucini alfredo.  Do you run marathons?  I don't.  So I save the creamy sauces for every now and then.  I'm talking 3-4 times a year, tops.  This is not something you can afford to indulge in and stay slim.

Eat 5 a day.  If you are snacking on fruits and veggies throughout the day and including them in your meals, you will not have too much room left over for less healthy choices.





   

What was I thinking? / The rules

So, the other day I was talking with friends when I was asked a perfectly normal question.  Unfortunately, my reply turned into a completely unrelated rant about how I'm not a rule follower.  I might have even implied that my very by the book husband was also not a rule follower.  I have no idea what I was thinking!  It seemed to make sense to me as I was speaking, but now, not so much.  First of all, it wasn't relevant to the conversation.  Secondly, it's not totally true.  

As long as I can remember what the rules are, and as long as they make sense, I'm perfectly happy to follow the rules.  It's when the rules become too numerous, too unclear or too inconvenient that I get into trouble.

I began to ponder.  Are there any food rules that I always keep?  Of all the rules that I apply to myself, I have to admit that I have broken them all.  The most important rule, next to "no potato chips in the house", is "everything in moderation".  But even that very easy adage has been forgotten on occasion.  So, how does one manage to keep the rules when there are so many fuzzy and inconvenient things to remember.
I think the best way to remember is to:

• Listen to your body and learn from it.
• Respect yourself and make your health a top priority. 
• Keep It Simple, Sweetheart!- don't get wrapped up in trendy or complicated diets.
• Enjoy life.  Splurge when there's an occasion to splurge.
• Stay healthy- so you don't miss out on the fun.
• Make saving calories an everyday habit.

Today's Tip:  Save your calories throughout the day and week so that you have a few to spare when there is an occasion to splurge. (such as: going on a hot date to your favorite restaurant, enjoying your favorite Halloween candy, or having a piece of birthday cake)

Eat Your Breakfast!

Breakfast really is the most important meal of the day.  It sets the tone.  It gives you fuel to get out the door.  It also requires that you sit down and breath.  Eating a healthy breakfast allows you to work through the morning with out obsessing over your hunger.  It allows you to work without falling into the trap of eating something full of fat and empty calories just so that you don't "starve".  It also allows you to indulge sensibly if someone happens to show up at work with donuts or some other tasty treat.

I am a huge proponent of cereal.  Not just any cereal.  Cereal that is high in fiber, low in sugar and made with whole grains are the only cereal I recommend for breakfast.  I eat cereal everyday.  Even if I'm going to go out for breakfast (maybe 2 or 3 times a year)  I still eat my cereal first.  This is very important!  I really think this is a key ingredient to my health and my size. Even if you don't usually eat breakfast, I strongly encourage you to do this.  Try it for at least 2 weeks before you make any judgements. Even if you aren't hungry, eat your breakfast.  It doesn't have to be a huge bowlful.  Just a reasonable amount.  
It's important that the cereal you choose is high in fiber.  My favorite is All Bran Bran Buds.  It contains 13 grams of fiber per serving.  That's alot.  The latest recommendations for daily fiber intake are around 35g.  Most Americans don't even come close to that.  It's super easy to get a big dose in the morning with your cereal.  A big plus to eating a high fiber breakfast is regular BM's.  I know that's not too nice to talk about, but come on, we all do it.  Fiber helps keep your digestion moving at a good pace.  We don't want to just look good, we want to feel good too.  Check out
http://www.generalmills.com/Responsibility/health_and_wellness/Benefits_of_cereal/Cereal_and_breakfast.aspx
for some good cereal propaganda.  There's a pdf link in the upper right hand corner with even more good info in it.

Here's how I do it:  I pour a serving of the Bran Buds. OK, now this is not the best tasting cereal on it's own.  So I add to it some Cheerios.  Not honey nut or anything fancy, just the plain ones.  (You can have the fancy stuff for a bedtime snack).  Then I top it with banana slices (1/2 a banana) and a handful of raisins.  The result is that I get whole grains, tons of fiber and a serving of fruit. All of that and it's not even 8 in the morning.  This is a pretty filling breakfast.  I use 2% milk, so the fat, along with the fiber and protein keep me going all morning.  If you are trying to lose weight, you probably want to switch to skim or 1% milk until you reach your goal. 

Read the labels on your cereal box.  Nothing less that 5 grams of fiber is advisable.  My husband, who is very fit and healthy, chooses Grape nuts (7g).  That's a good one but it's really not enough fiber for me.  If you choose a cereal that is a little short on fiber just sprinkle a couple of spoonfuls of milled flax seed (available near the flour in your grocery store) on it to boost your fiber and protein content. If you really like Oat Meal, that's fine just don't add a bunch of butter and cream to it.  Sweeten with local honey if you need to sweeten.  And certainly do not eat the fruity instant stuff.  Don't forget to add your flax seed!  Oat meal on it's own does not have enough fiber.  Also, add a handful of raisins, or berries (frozen is fine) to it.  It will be more satisfying and you'll get the serving of fruit as well.
http://www.mayoclinic.com/health/flaxseed/AN01258 This is a good article on milled flax seed.

Bottom Line:  Eat your (High fiber cereal) breakfast to demonstrate to yourself how important you are. Also, achieving a great body starts first thing in the morning!

My Credentials/Disclaimer

The other night I was spending time friends and discussion of my blog came up.  Someone wanted to know why I was opposed to diet drinks.  After I explained, my friend was curious about where I got my information and when I couldn't provide a specific study or reference to back up my statement she was very skeptical.  Did I mention that she's a scientist?  I am not a scientist.  I do, however, love facts and figures, especially when they pertain to nutrition and health info.  I just don't always register where I hear things or who is reporting them.  For the sake of you who really want proof of things, I will try to provide links to studies and research that I think will be of interest.  Since this is not a scientific journal or professional paper, I will not bore you with footnotes.  This is a blog.  I will give you information that I have used in my life that has proven effective for me.  If you come across a statement that you are sceptical of, feel free to do a little research of your own.  If I'm wrong, please call me on it.  I am very particular about my health and my facts.  I don't readily jump on bandwagons, or expect people to perform unrealistic tasks.  I do not suggest that you do something that I would not do myself.  I hope to gain your confidence in my opinions by demonstrating common sense, good judgement and proving you with useful information. 
 
I am not a doctor, nor am I a registered dietitian.  I am a woman who has been rather successful in keeping a slim figure after living 40+ years and having two (big and healthy) babies. 
I sincerely hope that you enjoy this site and get tons of good information and helpful hints to assist you with your healthy lifestyle. And remember, It's important to regularly consult with your health care provider.  Be sure to discuss with her any changes regarding your diet and exercise habits.

What do you mean, eat guilt free?

I enjoy eating lots of different dishes, including some that aren't exactly super foods.
Food is a necessity but it's also a source of pleasure for our life.  It's our nourishment.  We get to know our friends by sharing a meal.  It helps us celebrate.  It's how we take care of our families.  Along with shelter and clothing, food is the foundation for survival.  First and foremost, we need to give our food the respect it deserves.  By respecting what we put into our body, we show respect to ourselves.  That is the basis for eating guilt free.  Your body really is your temple.  Your love, peace and joy grows inside your body,  so feed it well.

In order to be healthy, we need to eat- but not too much.  As long as we don't overspend our calories, we can eat guilt free.
I like to compare eating to spending money.  Shopping is great and spending money can be fun.  Especially when you have plenty to spend.  When we overspend our limits and start putting items on credit cards that we can not pay for, we feel guilty and bad about ourselves.  Even if those items are essential.
It works basically the same with our food.  As long as we eat within our limits, we can spend our calories guilt free.  Keep in mind that a good budget has priorities and so does a balanced diet.  Therefore, it is possible to savor our food without feeling guilty or bad about ourselves.  We can indulge without overindulging.  The hard part about this is that we need to know our limits.  We need to know the "cost" of everything in order to make good decisions.  Otherwise, how can we be expected to make wise food choices.

Learning the cost of the food we eat and our own spending limits takes a little time and research.  We will get to all of that, in the mean time, continue with your jump start items and always be mindful of what you eat.  Make a food log if you're into that sort of thing.  Just write down in a notebook everything you eat and drink for a week or two.  You might be surprised at all the places you could cut empty, extra calories.

Today's Tip:  Get a scale and use it.  A scale is a wonderful tool you can use to manage your weight.  By weighing in every couple of days, you know where you stand.  If you gain a couple of pounds, you can take action right away to bring your weight back to normal.  It's much easier to drop 2 or 3 pounds than it is to drop 10 or 20.  Be aware that it is normal for your weight to fluctuate a little throughout the month.  I have a 5 pound range that is normal for me.  Get to know your body and what is normal for you.
 
 

Jump Start

So you want to loose weight and be able to eat guilt free?  Great! I'll do my best to help you. 

Safety First: It's important to talk to your health care provider before starting any weight loss, diet or exercise program.

Everyone wants to see lots of great results, fast.  Just remember, you did not gain your weight overnight, so it will take longer than overnight to drop the weight.  In fact, Studies have shown that people who loose weight at a slower pace tend to keep it off better than folks who drop weight too quickly.
We will try to strike a balance.

Here's some strategies to get you started while you develop healthy eating patterns and attitudes.
These are things that you can do that you don't have to think about too much about.  You just do it.  It might be a little challenging at first but if you can stick with it you will succeed.

Eating guilt free is something I can do because I have a healthy and holistic view of the food I eat.  Yes, I splurge often.  Yes, I completely enjoy decadent desserts, and yes, I am fully aware of everything that goes into my mouth.  No mindless eating here.

Lets get started: Seven jump start tips

1. Drink your water.  Get a big cup that you like and fill it with water.  Drink it throughout the day.  Bring it with you to work.  You really do need at least 8 glasses of water each day.  This aids in digestion.  It helps your skin stay hydrated.   And it helps you not to confuse thirst with hunger.  Many people mistakenly try to quench their thirst with food.  Drinking your water is not negotiable.

2. Eat 5 a day. That's right.  At least 5 servings of fruits and veggies each day is essential.  Don't make them all fruit.  By the time you eat all of your f&g, you really don't have too much room left for a bunch of other stuff.  This will take a little planning.  It might even take a little getting used to, especially if you're used to a more starchy diet.  But trust me.  You can alter your tastes.  Just keep trying and the more accustomed you become of new or healthier foods, the better they will taste.  We tend to enjoy tastes that we are used to, so you are in the process of making healthy food the new norm.
By planning ahead, you can cut up some carrots, celery, apples, or pack up some grapes to bring along to work for a snack instead of getting something out of the machine or eating a granola/candy bar. 

3. Eat smaller meals.  Let's face it.  This is why almost every overweight person is overweight.  They eat too much of the wrong things.  It will be hard at first.  Your body will tell you that your hungry, but after a week or two your stomach will gradually shrink and you will feel less hungry. So Hang in there!  Don't get discouraged.  When dishing your plate, make the portions a little smaller than usual.  Don't get carried away.  You have to eat to stay strong, just reel it in a little.  Remember, the goal is to shrink your stomach and reduce calories, not to send your body into famine mode.

4. No Eating Out.  Fast food and Sit down restaurants are a wonderful treat.  They are not good as a regular food source.  I know how convenient it is, especially if you work a lot or have a busy family.  But this is not negotiable.  Plan your meals ahead of time.  Plan on leftovers at least once a week to save time in the kitchen. Utilizing your freezer is also a great way to stay out of the drive thru line. This might even save you some money $.

5. No Soda.  Not even diet.  It's not a good idea to drink your calories.  Our bodies need healthy, whole foods.  Drink water instead.  If you need the caffeine boost, try some unsweetened or honey sweetened tea.  You get your caffeine boost and good dose of antioxidants too. 
Why not diet drinks?  Because you can't fool your body.   When we eat or drink artificially sweetened foods, our blood is looking for the sugar that our taste buds have promised.  When it isn't delivered, our body craves even more sugar.  So, yes, artificially sweetened foods and drinks can lead to overeating.   

6. No Crackers or potato chips.  There are no redeeming qualities in crackers or potato chips.  They will make your butt big.  They will make your stomach fat.  Don't do it.  The next time you crave a hand full of crackers-even low fat or baked- all you have to do is visualize yourself with a firm butt and flat stomach in order to resist.  I know the pull of the chip.  I love potato chips.  I especially love the kind with all the extra flavor on them.  Barbecue, sour cream and onion etc.  But they do not enter my house.  I can not eat just one, so they are reserved for only the most rare occasion.  When I do eat them, I savor every last crumb without an ounce of guilt.

7. Cut the (saturated) fat.  Switch to fat free yogurt and fat free milk.  No store bought creamy dressings or cream sauce on your dinner. Read labels.  I don't focus too much on the calorie count of foods.  Instead I like to look at the fat content.  It's a smaller number and easier for me to deal with.  Besides, there is a direct correlation between fat and calories.  The more fat, the more calories.  Fat is a very efficient way to ingest calories, I suppose that's why we all like it so much.  But for those of us living in modern day America, we don't need to stock pile calories.  So mind the fat.  If your not used to low fat dairy, it may take a little getting used to.  Just picture your arteries filling up with blockages and your butt getting big if you need a little help with this one.  If you're craving something fat and filling try a hand full of nuts or an avocado.  Make a nice salad and top it with and olive oil based dressing.  These are healthy fats that with help you loose weight.

That's it.  This is a great start on your journey to good health.  Try not to be overwhelmed.  It might sound like a lot to deal with at first, but just keep at it.  Every day it will become easier to continue with new healthy habits. 

Today's Tip:  Park at the back of the lot.  Every time I go to the store, even if it's not crowed, I park towards the back.  This gives me a few extra steps to walk.  Every little bit helps.

Introduction

Hello!
I'm Tammy.  I love to eat and try new foods.  I love to stay healthy and slim.  People are always commenting on my slim figure and asking if I ever eat.  They usually mention how lucky I am.  I just smile, knowing that luck has nothing to do with it.  It takes a great deal of effort to eat the right amount of the right foods.  It's too easy to overindulge.  Luckily, with a little planning, a little information, and some self control it can be done.

Healthy eating has been an interest and hobby of mine for the past 25 years.  I look pretty good now, but I have gained and lost weight a couple of times in my life.  That's good, because I know that I can gain and loose weight.  I know that it's because of my thoughtfulness and care for myself that I can stay at a constant weight that works well for my body.

There's lots more to come.  This is the site for tips on how to loose weight and techniques to help you enjoy your food without feeling guilty.  I hope you check back often for information and indulgences on your quest for health and happiness!

Todays tip:  Stand up straight!  It's easy to do but hard to remember.  Just hold your head up, pull your shoulders back and suck in your stomach.  It's amazing how much better you will look and feel.  Opening up my chest in this way really helps me breath better.

Today's Snack: Greek Yogurt with Walnuts and local honey.  This snack is packed with nutrients and is super delicious, especially if you take the time to savor it.  The protein in the Greek (fat free) yogurt and the healthy fats in the walnuts keeps you satisfied.  The local honey really sweetens things up and ties the whole treat together.  Definitely guilt free!