The Journey's Not Over
We have a winner!!!
Congrats DREW! You are the BIGGEST LOSER! Way to loose 8.62 % of your body fat! Each team member owes Drew 10 buckeroos!
Here are the totals on pounds lost:
Drew: 15
Gpa: 10
Kendra: 7
Mandie: 5
Gma: 1.5Percentage Results:
(click on)
Current Pecentages
(Ignore the weeks. Click on to make bigger.)
Weigh Ins- Updated!
Click on the week and post your weight in a comment.
Week 13- 24th
Week 14- 31st
Week 15- April 7th
Week 16- 14th
Week 17- 21st
Week 18- 28th
Week 19- May 5th
Reminder: Weigh In Guideline- Someone must witness your first and last weigh in using the same scale. Also, the first and last weigh in should be around the same time- morning, afternoon, or evening. State this so you'll remember when to do you last weigh in. The weigh ins in between the first and last can be without a witness and at any point in the day.
Results
(Click on chart to make bigger)
Ignore the weeks above the cart...I haven't entered them in each week, but the total percentage is what we're looking at. Looks like Gpa's catching up! Not for long! =)
Ignore the weeks above the cart...I haven't entered them in each week, but the total percentage is what we're looking at. Looks like Gpa's catching up! Not for long! =)
Quotes
Do not lose courage in considering your own imperfections.
Saint Francis de Sales
Saint Francis de Sales
Never, never, never quit.
Winston Churchill
Winston Churchill
The tragedy in life doesn't lie in not reaching your goal. The tragedy lies in having no goal to reach.
Benjamin Mays
Benjamin Mays
Victory belongs to the most persevering.
Napoleon
Napoleon
More die in the United States of too much food than too little.
John Kenneth Galbraith
John Kenneth Galbraith
The ability to concentrate and to use your time well is everything if you want to succeed in business--or almost anywhere else for that matter.
Lee Iacocca
Lee Iacocca
1 Corinthians 10:31 Whether therefore ye eat, or drink, or whatsoever ye do, do all to the glory of God.
Phillippians 4:13 I can do all things through Christ which strengthens me.
1 Corinthians 6:19-20 What? know ye not that your body is the temple of the Holy Ghost which is in you, which ye have of God, and ye are not your own? For ye are bought with a price: therefore glorify God in your body, and in your spirit, which are God's.
Pound for pound challenge!
Sign up HERE for the Pound for Pound Challenge. It took me like two minutes and now the weight I have pledge to loose will go for a good cause locally! Our site is the Ozark Food Harvest.
Wednesday Weigh Ins
Click on the weigh in link to the left and then the date to leave your weigh in each week!
Does Muscle Weigh More Than Fat?
(eeww, kinda gross, I know)
Whole Wheat vs Whole Grain
When it comes to the differences between whole grain products and whole wheat products, there are many similarities, but there are a few differences that could be very important. Here are some examples:
- One of the main differences between whole wheat and whole grain is the process that is used to prepare the grain flour. With whole-wheat flour, the grain has gone through a refining process that has removed some of the nutritional value from the end product. By contrast, whole-grain flour does not go through this refining process, and thus maintains the natural level of nutrients.
- In appearance, whole wheat and whole grain products may look very similar. For example, it is very difficult to tell the difference between a whole grain cereal product and a similar product made from whole wheat. The difference is sometimes easier to taste. Whole grain will have a slightly richer flavor than whole wheat, although both are very pleasing, and more tasty and nutritious than bleached flour products.
- Whole grain breads are also different from their whole wheat counterparts. Generally, whole wheat loaves will be lighter in texture, almost as light as a loaf of bread made with bleached flour. Whole grain loaves of bread will have a denser texture, and often are considered more filling. The additional nutrients and fiber content often make it possible to consume less bread and still feel satisfied at the end of the meal.
- Whole grain bread may have health benefits that are particularly important to persons who struggle with blood glucose levels. For people who are in a prediabetic state or are managing Type 2 diabetes with diet, whole grain products may be a sensible source of complex carbohydrates. While containing as many carbohydrates as whole wheat or bleached bread, whole grain products tend to create less of a spike in blood glucose levels, and absorb into the system with greater ease. While this is not universally true for all persons dealing with blood glucose issues, choosing a slice of whole grain bread over other bread options has proven helpful in managing a balanced diet while still watching blood sugar levels.
- When choosing bread, you want to look for one that is 100 percent whole grain. This means that it has not been refined, a process that breaks down the grain and strips it of its nutrients. Bread made from refined flour is the white bread that you see on the grocery shelves and while this bread is enriched it is not as nutrient dense as whole grain bread. Many times when you see bread labeled “whole wheat”, it is still refined so look for the words “enriched wheat flour” on the ingredients panel – if you see these words than you are not getting a whole grain product. When selecting bread, choose one with at least three grams of fiber and avoid bread that lists “enriched flour” as an ingredient.
- At the grocery store, I saw a type of bread labeled "white whole wheat." How can bread be both white and whole wheat? White whole-wheat bread looks and tastes like white bread but has the nutritional benefits of whole-wheat bread — such as increased fiber and nutrients. If you don't like the taste or texture of regular whole-wheat bread, white whole-wheat bread may make it easier to add whole grains to your diet. Regular white bread is made with refined grains, which go through a process that strips out certain parts of the grain. But white whole-wheat bread — like regular whole-wheat bread — is made with the whole grain. The difference between white whole-wheat bread and regular whole-wheat bread is in the type of wheat used. Regular whole-wheat bread is made with red wheat, which is dark in color and has a slightly bitter taste. White whole-wheat bread is made with an albino variety of wheat, which is lighter in color and has a sweeter, milder flavor. When you're selecting bread, read product labels to make sure you know what you're buying. Look for breads that list the "whole" grain as the first ingredient, such as whole wheat, white whole wheat or whole oats. If the label doesn't say "whole" first, it isn't a whole-grain product.
Last, read the blog post HERE for some great info on which words to look out for. No High Fructose Corn Syrup, Partially Hydrogenated Soybean Oil, and any mention of the words “Unbleached” and/or “Enriched!
(Partially hydrogenated soybean oil is a form of trans fat. Soybean oil by itself isn’t such a bad thing, it’s the hydrogenation process (or in this case partial hydrogenation) that removes any value it had and leaves you with a product that is higher in saturated/trans fat. High fructose corn syrup is just a form of processed sugar. Some people claim it’s worse than regular sugars, some claim it’s equal. Either way, at best, it’s sugar. Will either of them hurt your chances of losing weight? Probably not at all. As long as calorie intake is what it should be, they probably won’t matter. However, for health purposes, they are things you’d probably want to avoid.)
Frustrations
Are your frustrated? Feel free to vent about here.
Have some motivation? Feel free to leave it here too!
Results
Hang in there everyone! You're doing great! Kick it up a notch this week with the exercise challenge!
Weigh In # 4 January 20th PLUS Exercise Challenge
Week #4 Weigh In! Post it as a comment.
I'll post the percentage results soon.
I'll post the percentage results soon.
Exercise Challenge!!
We've been going strong for a month now, but let's kick it up a notch with a work out challenge for this week. Starting today, weigh in day, keep track of how long you work out in minutes. On your next weigh in, also log how many total minutes you've exercised. Walking, lifting weights, Taebo, ...whatever! Calories in minus calories out!! Let's go team!
What's Your Plan?
How are you loosing weight and going about getting healthier? Specifically, what are you doing differently? Leave your plan here and update it throughout this journey. Since we can't all live together on "the ranch," sharing it will give each other ideas and inspiration!
Unmotivated to Exercise Sometimes? Tips...
Here are some tips from a website I found to help make exercise a habit: (my favorite is the last one, something I've been having to do lately =) )
1. Give Yourself at Least One Month – It takes a good 30 days for something to become a habit. Ever notice how some companies give you a 30-day product trial? This is often done with computer software and also infomercial products sold on TV (think of Proactiv). Okay, you’re probably thinking, “what does this have to do with me getting off my butt and exercising?” The point is, usually after one month of doing something consistently (and seeing results), it is more difficult to give up.
2. Do It Daily (or almost) – Remember when you were a kid and your mom made you brush your teeth daily (or hopefully twice a day)? Well, there’s a reason for that. If you do something daily it is more likely to become a habit. Do you really have to think about brushing your teeth in the morning anymore ? No! (at least let’s hope not). You can do the same for exercising. Now I don’t suggest jogging or running every day (your muscles need a rest), but you can still make exercise a part of your daily routine. On the days you don’t run, you can walk or at least do some stretching.
3. Be Consistent – Consistency is really key to making changes stick. Best to do the habit the same time of day, every day. After time it will naturally fall into place.
4. Find a Buddy - It’s much more difficult to put off going for a walk if you’re meeting a friend. You don’t want to disappoint them and they can help keep you motivated.
5. Write it Down – Keep a journal or just use a notebook to write down what you did that day. This way you can visually see your progress and there’s a positive reinforcement to writing something down.
6. Start Simple – Too many people hit the fitness center with gusto or decide to run for an hour every day. Then they just get too overwhelmed and give up. Take small steps and keep it simple. You can’t change overnight. Remember, it’s about the pace, not the race.
7. Just Do It - Like the famous slogan, just get out there and do it! Don’t think too much and make excuses. Just get outside or step on that treadmill. Once you start it’s more difficult to stop. Often the most difficult step is the first one. The days I don’t feel like exercising I just put on my workout clothes, go outside and 30 minutes later I’m so glad I did.
Making new changes, like exercise, is not always easy. But it can be done! Just remember, after 30 days it will get easier, and the next 30 days even more so. Before you know it, exercise will be a habit which you’ll enjoy doing and will become automatic.
Weigh In # 3 January 13th
Tonight!
Don't forget to watch the Biggest Loser tonight! Drew had a great idea...work out while your watching the show! Lift some weights or do some push ups on commercial breaks! Get that last chance work out in before weigh in tomorrow!
Good Fats vs Bad Fats
The fact is: we all need fats. Fats helps nutrient absorption, nerve transmission, maintaining cell membrane integrity etc. However, when consumed in excess amount, fats contribute to weight gain, heart disease and certain types of cancer. Fats are not created equal. Some fats promote our health positively while others increase our risks of heart disease. The key is to replace bad fats with good fats in our diet.
The Good Fats |
| Monounsaturated Fats | |
| |
| Polyunsaturated Fats | |
|
The Bad Fats |
| Saturated Fats | |
| |
| Trans Fats | |
|
What can we do?- avoid using cooking oils that are high in saturated fats and/or trans fats such as coconut oil, palm oil or vegetable shortening. Instead, use oils that are low in saturated fats and high in monounsaturated and polyunsaturated fats such as canola oil, olive oil and flax seed oil.
- minimize using commercially packaged foods which are high in trans fats. Always read labels to look for trans-fat free alternatives.
- as saturated fats are found in animals products, use lower-fat version dairy such as 1% or skim milk instead of whole milk. Trim visible fats and skins from meat products.
Good= Mono and Poly= MOPO or Monopoly
Bad=Sat and Trans = Satan
Laugh now,but you'll remember it! =)
Fiber
Fiber makes us feel full sooner and stays in our stomach longer than other substances we eat, slowing down our rate of digestion and keeping us feeling full longer.
Here are a few foods with fiber. Check out the whole chart HERE.
Dividing Up Your Plate
Found some useful info for the visual people! (like me!)
Divide your plate. Half with vegetables (little to no fats or oils).
One-fourth with protein like meat, beans, or eggs.
One-fourth with grain or starchy vegetable like brown rice or a sweet potato.
One-fourth with protein like meat, beans, or eggs.
One-fourth with grain or starchy vegetable like brown rice or a sweet potato.
That's a lot of veggies!
Hey, where's desert? Oh yea, on the side plate. =)
400 Calorie Fix
Health Check Up!
Have you eaten breakfast?
Have you exercised? What and for how long?
Have you drank your water?
Did you take a multi vitamin?
Have you snacked to speed up your metabolism?
How many hours did you sleep last night?
How many fruits and vegetables have you eaten?
Just checkin up on you guys! Keep up the hard work! Stay motivated and try not to evaluate your success by the scale, but more on how you feel. Do you have more energy?
Anyone out there??
Team?? Hello? Anyone reading the posts on here?? If so, leave comments!
(Are there horse socks? =) )
Snack Idea
I pulled a string cheese into four sections and wrapped chicken breast deli slices around them. This was a satisfying and filling snack for around 150 calories. Try it out!
Measuring
I encourage you to measure your portions for awhile until you know what the right portion looks like. I was curious about my red water glasses I always drink my water in. Measured it out with ice just to see... wasn't drinking enough water!
Try New Foods!
I have challenged myself to try some new healthy foods. Granted, some of them don't always work out, I have founds some that do! Be inspired!
Spaghetti Squash
Has to bake for a long time, but kinda neat.
A whole pile of veggies there!
Kyler didn't care for it, to say the least =)
Yes, this is who I have chosen to spend the rest of my life with and no, I wouldn't have it any other way. Never a dull moment!
Polenta
Bakes and is an alternative to rice or pasta.
Mini Pizzas made with my left over marinara. They were ok...
Dylan liked it!
Florentine Penne
I found this in the newspaper.
Tried some new things with this. Sauteed pine nuts, roasted red pepper, black olives...a great combo!
Pretty good over wheat penne! I added some parmesan cheese. Would be good with chicken too!
Subscribe to:
Posts (Atom)