Help Me, Please

Do you ever wish you could get more help from the people that surround you? Don't you wish they know exactly what you wanted them to say?
To get support instead of criticism from people you love, you may have to train them. Instead of begging. Clarify what you want and be specific. Decide what type of support you truly need. Do you want words of encouragement? Silence? Help with cooking meals?
Instead of being angry and frustrated because people don't do these things, let them know how they can help you.
Speak up about the challenges of leftovers or open pizza boxes. Maybe you wish family members would eat their snacks in another room instead in front of you. If so, then tell them. Set up agreements with your support people by saying, "It will help me if, you.." followed by what you want them to do.
Also be sure to let people now things you don't want them to say or do. Let people know which type of comments feel good to you compared to the ones that make you feel uncomfortable.

Today's Assignment:

• In your journal, write a list of things people are always welcome to say or do in regard to your weight-loss efforts:

1. Offer compliments, offer to exercise with me, encourage me when I hit a goal

• Create another list of things that you don't ever want people to do:

1. Give me lectures on what I shouldn't be eating or should be eating
2. Tell me that I really need to work out
   
3. Tell me, remember when you lost all that weight before, you should be like that

• Read both list to your support people including your spouse, children and best friends.
  

I can it! Day 7

To increase success with your program, skyrocket your self-talk and create a strong belief you can do this. Become your own cheerleader, shouting out words of encouragement that will keep your motivation strong every single day.
Think about why you are so convinced you can be successful in your program. Invent special phrases that reinforce your determination to stay on your plan for at least 100 days. Here a few ideas to get you started:

1. I'm totally determine.
2. I've done it before and I can do it again.
3. I'm using a great weight loss plan.
4. I'm capable of accomplishing anything.
5. Other have done it and so can I!

Recite these phrases every day, using them to reinforce your determination to make this program work.

Have you read any real life stories about people who have lost a lot of weight and also maintained their success? Draw from these examples as well as from friends or colleagues who have accomplished phenomenal goals. Let these people inspire you and help keep you motivated to stick with your efforts. Tell your self, "If they can do it, I can too!"
Practice saying the words, "I can do it!" over and over. Write them on sticky notes and then post them on your mirror, your computer screen, and your car dash. Push them deep into your mid and use them as a powerful affirmation that you will succeed with your plan.

Today's assignment:

• Tell yourself, "I can do it" at least ten times. Use this to cheer lead your self throughout the day.

• In your notebook, write "I can do it because.." and then add a few supportive phrases such as "I'm capable of doing anything."

1. I can do it because I have the willpower to do it and I'm capable of doing anything.
2. I can do it because I have the support of my husband and I'm capable of doing anything.
3. I can do it because I have the means to exercise everyday and I capable of doing anything.
   

• Read your phrases often, using them to reinforce your goals and build your enthusiasm.

Protect Your Program Day 6

Face the truth, no one will really care about your weight loss program as you. So it's your job to protect it from people or events from pulling you off track. For instance, yesterday I attended the Phillies game, and had to get crab fries, but instead of eating a whole container my self, the husband and I split it. I just watched what I ate the rest of the day as well. It was pretty easy!

Instead of depending on others to help you be successful with your diet, make it a commitment that you will protect your program. Watch for ways to see and avoid situations that might cause you to weaken. Rather then assume you'll be all to resist a large blue raspberry gelati at Rita's! (Hey, I got fat-free custard last night!)

When you are around others, try this:
If you feel pressured to eat something, pushing away the food pusher by hinting that you will eat later. If someone offers you food, respond by say, "Not just yet, I'm going to wait a while."
If they ask again, repeat the phrase. Saying not yet, gives you a way to not eat when you don't want to eat. The pushy person will leave you alone because you are telling them you will eat later.

It's always best to avoid getting caught up in conversations about dieting and weight loss. When people ask you how you're losing weight, simply tell them you are following a healthy eating program. This I find hard, because it's something we all talk about and for me it's encouaging to talk about my program with others to to hear theirs.

Finally, protect your program during long, empty times such as evenings or weekends when it's easy to start looking for food. Stay busy by planning activities or pulling out some good books.

Today's assignment:

• Watch for chances to respond to food invitations by using the line, "Not yet, I'm going to wait a little while."

• Identify at least three high risk times or events such as family gathering or weekends. In your notebook write down how you'll protect your diet program during each.

1. Graduation Party I attending yesterday I had a small piece of cake instead of eating the bigger slices that were already cut. I cut my own piece.
2. Weekends-This past weekend we ordered pizza for dinner, instead of eating the heavy crust I ordered a flatbread for my self.
3. Phillies Game-Instead of eating a whole container of crab fries my self, I split it with the husband.

• Do at least one thing today that reinforces your determination to protect your program at all costs.

1. Our A/C is broken(yes, in 90+ degree weather) I could be drinking all the yummy sweet frozen drinks or eating ice cream, but I'm not, I'm drinking nice cold water!

Boundaries Not Diets, Day 4

The problem with diets is the perfectionist, rigid way we use them. If you are like most people when you are on a diet, you try to follow it perfectly. Each day you strive to take in the correct amount of calories. But if you slip up and eat something delicious, you figure that you've blown the diet, so you minus well eat more. Soon you throw the whole diet out the window. The all or nothing method doesn't work, because when you go off your diet you cancel out all progress you made.

Like it or not, to lose weight you have to follow some type of system. For me personally I just watch my calorie intake. Some have plans that are quite rigid and meticulous. Instead of getting stuck on the word diet, learn to think of it as setting boundaries for your eating plan. Picture your diet as a road or a path. You can define the boundaries of your diet road based on the number of calories, points, or other factors you choose to follow. As you walk on the road each day, your goal is to stay between the sides of the road. Unlike strict or rigid diet plan, boundaries stay flexible. There are still guidelines, but at the same time they allow for common sense and good judgement.

When you are strong and focused on your diet you move boundaries closer together, making the road narrower. When you take a break from your program or work on maintenance, you widen the boundaries and allow more variety in your plan.

Boundaries should give you benefits not punishment! They should provide guidelines for you to live by, but not burden you with rules. Depending on your needs you can simply adjust the edges of your plan to match where you are in life. You will be far more successful than if you punish your self every time you step off the road.

Today's assignment:

• In your notebook, draw line down the middle of the page, creating two columns.
• Label one column, "Narrow road" for your diet plan. Label the other "Wider road" for your maintenance or alternative plan.
• Under the titles define your eating and exercise plans for each of the roads.
  Then decide on ways you can be flexible with them without losing sight of the healthy road you want to follow.
  

My narrow road:

1. Stay with in calorie limits for today.
2. Don't deprive my self of something I really want.
   

My wider road:

1. Work out for at least 30 minutes a day to counter calories I have eaten.
2. Work out for an extra 10 minutes if I eat something that takes me over my calorie limit.
   

Do it Anyway Day 3/100

Wow, if there could be any chapter in a book written totally about me, for me, this would be IT!

This chapter starts off with:

I don't feel like exercising today!

Do you push your self to exercise? Some days, yes, some days, no. What happens when we don't feel like eating healthy, cooking from scratch every night to make sure we get the ingredients that are healthiest for us? If you aren't careful how true is it to fall off(did she hit the nail on the head or what?!?)

You don't usually wait to go to work till you feel like it, do you? Nope, typically when I smell a dirty diaper it's time to change it. Because it's important, we do them however we feel at that moment.
You don't have to feel like working on your plan to stick with your program. Learn to focus your attention, not your feelings. If you aren't in the mood to exercise or eat healthy, tell your self to get up an DO it! If you are TRULY committed to your plan, you'll get up and MOVE. Take small steps each day when you don't feel like it.

Here are some examples of people who are interested in losing weight and those who are committed:

Interested:

• Stick with it till something better comes along.
• Take action only if they feel like doing it.
• Need to see results in order to stay motivated.
• Blame people or circumstances for their struggles.
• Easily give up when a challenge if faced.

Committed:

• Stick with plans no matter what.
• Take action when they feel like doing it or not.
• Assuse that if they stay motivated, results will follow
• Take responsibility for their own actions
• Keep going in spite of challenges and setbacks

So today assignment is:
1. In your diet or exercise plan, identify a task you don't feel like doing and do it anyway-Last night for dinner the husband was working super late, and I almost didn't cook dinner and was going to have something(didn't decide) takeout, but instead I cooked a home made healthy mac and cheese for dinner!
2. Notice how it feels to accomplish a goal by taking a "no matter what" approach-It felt good to cook something that I knew was healthy and was in my calorie count.
3.In your notebook make a list of actions you plan to stick with today, regardless of how you feel at the moment.-Make sure I drink ALL of the water I should be drinking everyday. We are traveling today, so my biggest action is to make sure I'm satisfied so I'm not snacking on snacks mindlessly.

Interested or Committed-Day2/100

If you tend to start and stop eating right and working out, you have to decide if you are just interested in becoming healthier or if you are truly committed to becoming healthier.

If you are interested; you tend to stay with your plans until something better comes along. You maybe eating right, but someone happens to bring doughnuts into your workplace and you quickly go off your diet by eating a few. You depend to see your self looking thinner. As long as that scale is going down, your content. But if you start to plateau, you may get tired of it and give up. You may blame it on your friend, because they ate something yummy in front of you.

When you are committed, you stick with your goals, no matter what. Instead of depending on seeing the scale go lower, you keep your motivation strong, knowing results will come. You don't blame others or life for not meeting you goal.

If you tend to easily fall away from your plan, decide if you are taking an interested approach. If so, strive to be committed.

Adopt a no matter what attitude.

Today's Task:

• Decide that you will always be committed to your weight-loss plan, not interested.
• In your notebook, describe how you will stick with your program, no matter what.
• Do at least one thing today that demonstrates you are truly committed. For example, take a walk or eat your vegetables, no matter what.

I'm going to stick with my program this time, no matter what. I'll keep track of my calories even if it does take more time to write them down, then not to write them down. I'll make sure I get some type of exercise in everyday even if it's as simple as going for a walk.

My one thing for today was having a glass of water, instead of a snack.

I Used To Be That Way-Day 1/100

Day 1 basically says that you are afraid to do this challenge, because you are afraid you will get off track once again. The most important line in this chapter was:

Your past does NOT determine your future!

Starting today, get rid of ALL your previous failures. When those past failures start to come back, say to your self:

" I used to be that way, but now I'm different"

So today's assignment:

• Make a list of any fears or negative behaviors that have hurt your weight-loss success in the past. Read each one out loud, and then say, "I used to be that way, but now I'm different."
• Then write new endings for them by completing this sentence: I used to _______(fill in your old behavior) but now I ___________(write in new ending).
• Read these new outcomes often, and then live in a way that makes them true.

My fears/negative behaviors:

1. Falling off track for a day and letting it continue for days or weeks.
2. Eating something that I know I shouldn't of eaten so much or at all.
3. Eating because I was bored.

New endings:

1. I used to fall off track for a day without exercising or eating right but now I know if I get off track one day it's easy to get one the next or the same day.
2. I used to eat more of something but now I will keep track of my calories so I'm aware of how much is going into my mouth.
3. I used to eat because I was bored, but now I drink a glass of water first before choosing a healthy snack.
   

Feel free to leave your fears or negative behaviors and your new endings in my comments!

100 Days of Weight Loss

My good friend Kim, from Berly's Thoughts, suggested to a message board I frequent that we start a group and read 100 Days of Weight Loss, The Secret To Being Sucessful On Any Diet Plan, by Linda Spangle. She also has a website you can find here.

It's so easy to start a diet/workout regimen and slip off. We've all done it, me personally about one, err 50,000 times. Life gets in the way is typically the excuse. The concept of this book is to read one page daily and complete the exercises that go with that day. It keeps you on track. Honestly it was so easy to read, I wanted to keep reading each page, but I didn't I only read Day 1.

It's pretty easy to use, first choice the best diet plan that works for you, for me it's counting my calories, but not limiting the choices in food, also create your workout plan. Second, follow your plan for 100 days.

So each day for the next 100 days, I'll be sharing what each day's task is and my response to it.

Snacks

I love snacks, who doesn't? Sometimes though when we snack, we aren't eating the best option for us, we just grab whatever we are craving and don't think about it.

Craving something salty, try some popcorn, it's high in fiber and low in calories

Craving something crunchy, try some roasted peanuts, more antioxidants when roasted.

Craving something cold, like a cold drink, try cherry juice.

Craving something filling, eat cereal and milk, a whole grain, no lucky charms =)

Ways to Think Slim

I'm a firm believer of that you do not need to cut foods out of your diet to lose weight. I know many people disagree and believe you should, but I totally feel if you eat in moderation you can still lose weight. For me, I just need to change the way I think about eating and what I am eating.

1. Food isn't a prize-You shouldn't reward your self with food. It's hard to do and I'm guilty. I will lose 5 pounds and my prize will be a yummy Oreo Peanut Butter Milkshake. Instead, I should put the money into buying a new pair of jeans!
2. Eat dessert on a full stomach-You won't eat as much. My husband loves to take his dessert home from restaurants, or even after eating dinner at home, he always waits to have desserts, so it's something I've adapted and do as well. You should eat dessert after eating your meal so you don't eat that whole piece of cake.
3. Diet foods aren't always a diet-Food makers try to trick us, by making "diet" food, by labeling something low fat, or cookies for 100 calories, are you really going to be satisfied after eating only two small cookies, doubt it. So eat a serving size of the regular, not diet food.
4. Free food-Foods that are "free" of ingredients always have something more. So they maybe fat free, but they have more sugar or salt to replace that free ingredient. So eat the real deal, just with in the serving size limits.
5. It's there, so I need to eat it-you know you've passed by something in your office or kitchen and said well it's there, I see it, I need to eat it. Think about it before you put that something in your mouth, "Do I really need this'? Make your self a deal, like only if it's dark chocolate, or one sweet a day.

Inspired by Self's Keep Shrinking.

Restaurant Tip

I love Lisa Lillen, aka Hungry Girl. She has amazing tips for weight loss and great ideas on substituting other ingredients in recipes to make them less calories!

So the next time you get to go out on a nice date with your husband, or just out dinner, use some her recent tips at different types of restaurant's:

Mexican-
You might think the salad is the healthiest option here. But HG says most taco salads are smothered in fatty toppings and served in greasy shells. Go with chicken or shrimp soft tacos for about 200 calories each, pass on the sour cream and pile on some salsa. Spicy food helps you feel satisfied and may even boost your metabolism.

Chinese-
Broth based soups fill you up, so have a cup of egg drop or hot and sour soup for about 80 calories. Then share an order of steamed shrimp dumplings about 50 calories per dumping. Then get beef with broccoli. It will be plenty of food, as most Chinese entrees are meant for two. Order any entree steamed with sauce on the side to cut the fat.

Italian-
Order an appetizer as soon as you're seated, such as minestrone soup or side salad with vinegar and oil, so you won't be tempted to devour the entire bread basket. If you want pasta, ask for it as a side to grilled chicken or fish dish get the taste you love but in a smaller portion. Just be sure to skip the creamy Alfredo sauces, choose a tomato based sauce instead.

Japanese-
Start with the super light miso soup, edamame, or seaweed salad. Then steer clear of rolls with the words tempura, crunch, dynamite and spider in them. Those are typically stuffed with fried shrimp and crab or covered in globs of mayo. Instead, share a variety of more traditional fish or veggies rolls, like salon or yellowtail and some sashimi.

American-
Start with the ultimate guilt free appetizer, shrimp cocktail. An order usually has less than 100 calories and hardly any fat. Next, take a look for petite sirloin or filet mignon with veggies instead of spuds. Don't like steak? Try a non fried app and a salad instead of an entree;. Ad those trendy mini desserts, go for it.

Hide Your Veggies

I love making things and then telling my husband what is in them after he eats them. I don't poison him, silly, I mean making it healthier. Like, substituting low fat applesauce for oil. In Redbook's May 2011 issue they had some great vegetable purees you can add to your cooking and baking, and no one will ever know!

Purple Puree:
6 cups raw spinach
1 teaspoon of lemon juice
3 cups fresh or frozen blueberries, slightly thawed

Puree all ingredients with 2 tablespoons of water in a food processor until smooth. If necessary add another 1 to 2 tablespoons for a smoother consistency.

Use it in:

• brownies-substitute for half of the oil the recipe calls for.
• Taco Meat-Add 1/2 cup per pound of beef.
• Burgers-Use 1/4 cup per pound of meat.

Green Puree:
2 cups broccoli florets, fresh or frozen
2 cups raw baby spinach
1 cup frozen sweet peas

Steam broccoli and spinach over 2 inches of water for about ten minutes or until very tender. Add peas for last 2 minutes. Drain; add to food processor with 2 tablespoons of water. Puree on high till smooth.

Use it in:

• Guacamole, use in place of 1/3 of the avocado
• Lasagna-substitute for 1/3 of the sauce with puree
• Chili-stir in 1/2 cup per batch

Orange Puree:
1 sweet potato, peeled and chopped
3 large carrots, peeled and sliced into chunks

In a medium pot, cover potatoes and carrots with water and boil for about 20 miutes until very tender. Drain and place in food processor with 2 tablespoons of water. Puree on high until smooth.

Use in:

• Banana bread-substitute for half of the the oil or butter the recipe calls for
• Mac & Cheese-add up to 1/4 cup to a box of prepared mac and cheese

White Puree:
2 cans(15 ounces) if white beans, like great northern, navy or canneillini

Rinse and drain beans, place in a food processor. Puree with 2 tablespoons of water until you get a smooth(not wet) puree, like the consistency of peanut butter. If necessary, thin with 1 teaspoon of water.

Use it in:

• Coffee cakes, muffins or chocolate chip, oatmeal or sugar cookies-substitute for half the butter the recipe calls for.

Sugar Sugar

If I'm going to consume some sugary goodness, I want in the form of something peanut butter!!! But some common everyday foods, that you would think that would be good for you, aren't, because the sugar content is SO high!

1. Yoplait Fat Free Harvest Peach Yogurt-26 grams of sugar!! That equals the same of amount of sugar in 2 chocolate frosted doughnuts!
2. Quaker Instant Oatmeal Strawberries and Cream-12 grams of sugar!! That equals 1 brown sugar cinnamon pop-tart!
3. SOBE Energize Green Tea-61 grams of sugar!! That equals one bottle of regular Sierra Mist or Sprite.
4. Mott's Original Apple Sauce-25 grams of sugar!! That equals about a cup of Beyer's Natural Vanilla Ice Cream.

Truth of the matter here is that you need to read labels. Don't judge a book by it's cover, READ labels! It may seem super healthy, but read the label!!

Rebook May 2011

Goal Getting

You need to eat right and exercise to lose weight, it's no joke and we all know it. But if you don't believe in your self, you will never achieve your goals.

So, stay positive, sometimes when you think about something over and over you start to believe it. Every time you think about something negative change it to an upbeat thought.

You need to have a clear image of what you want to achieve. So close your lids and see your self 10 pounds lighter.

Write down what makes you happy. You'll see what you have all to be grateful for, it will make you more willing to go after your goal.

New Challenge

Sometimes I think of ideas at the most random times, like today driving to The Little Gym.
Since I'm turning 30 this August, yes 30, how the HECK did that happen? I decided that I need to get a goal in mind and really stick with it. The first goal, I mean the 10th goal I've probably set for my self I had started in Janurary, you see I do these fancy little cute charts that I like to put pretty girly stickers on once I lose a pound! I even made the hubsand a work out chart for him, speaking of that he need a new one =) Sorry, got sidtracted there! Anyways, so my little chart I started in January was 20 pounds by March, well March came and went and here we are in the end of April and I didn't lose the 20 pounds, I'm not going to beat my self up about it, because there is no point.

Since I'm turning 30 this year, I decided that I would challenge my self to 30 pounds by 30. After thinking about it a little more, I realized that my BFF Jillian Michaels, probably wouldn't recommend that. It's 10 pounds a month, which isn't exactly the best way to lose weight.

So, this may sound silly but my ULTIMATE goal is to lose 30 pounds by August 4th, and since I realize this is a HUGE challegne and might not be the healthiest way to lose weight, I'm going to set my goal at losing 20 pounds by August 4th.

Do you want to join me? If so, leave a comment with your email address or email me at kupuggie@gmail.com.

The details:
You will give me your starting weight and your goal(I'll put this all on a spreadsheet) each week on Friday's there will be a weigh in, you'll email me your weight and I will caculate total % lost weekly and over all total. Each week there will be a new challenge exercsie to do, these I'll post on the blog on Monday mornings so you can either add that exercise to whatever you are doing, or do it as a replacement for another one. You can do whatever you want to work out, eat healthy. If you already have a goal your working on you can still join in!
Sounds pretty easy right, so come on join me =)

Weight Loss

This month issue of Runner's World, had an awesome article on The Golden Rules of Weight Loss, you can read the entire article here.

One of the parts of the article that I really found to be true was the section on Rushing Weight Loss. A lot of us go trying to be healthier , lose weight and expect changes right away. Unfortunately it takes our body time to adjust to these new changes. A lot of us, including my self get upset when we don't immediately see changes.

The article says our bodies need 3 months to train your brain to make a habit, you need three months to get used to reading labels at grocery stores and learn how to plan your meals and shop.

Quick fix diets, don't work. I have never been a believer of those types of diets, because they always leave out nutrients that your bodies needs.

There are pretty common mistakes, I my self have been guilty(some of them) of when trying to lose weight, such as:

1. Making Food Taste Good-Like the article says, when people go on diets, they automatically think that they need to eat grilled chicken with broccoli and that's not the case, because your body starts to CRAVE sweets like ice cream and salty foods like chips. One thing I do is I never stop my self from eating something because I'm dieting, I eat whatever I want, but just need to be in control of how much is going in your mouth.
2. Keep Fine Tuning the Plan-Sometimes we get an injury from working out, so re-adjust and come back when you are strong again. Recently I injured my foot running, I've been taking the past two weeks off, but I'm still exercising, doing other things to raise my heart rate.
3. Don't Give Up-Just because you've eaten something extra, don't think it's ok, to be "bad" the rest of the day. I definitely have been guilty of this. But I've learned it's ok to eat a little to much of something, just watch your calories the rest of the day and move on. Let it go.

Remember you are the only one who can control your weight loss!

In Control

The tittle of the post should probably be back in control. Back in control of getting on the right track to eating healthy and exercising. As most of my readers know before I got pregnant I was on a weight loss journey, lost about 60 pounds, got pregnant put on 30, right after pregnancy dropped 25 pounds, put back on 15 pounds. Why? Not sure, did I exercise, yes, I trained and ran a freaking 5k people!! But, did I keep my calories in check and eat correctly? Nope, no way, totally guilty.

Holidays came and went my friends, we all know how troublesome they are. Then I had the attitude well I worked out today I can eat this, or this is my reward for doing this today. Which I totally KNOW isn't ok, it isn't how to keep the weight off. So I found my self again, starting over, getting back on track. They say it takes about 14 days for your body to get used to a change, so I'm on day 7, but I feel totally in control again. I can do this, and I WILL do this. This is it!

Exercise and eating healthy are a HUGE part of life. I want Kiley seeing Chris and I eating healthy and exercising everyday so that she grows up thinking it's just a part of a life, not something you do to make you feel and look better.

So every week, I will be starting to do my weekly weigh in's, on Friday. I'm not going to do an everyday update of what I ate/exercised(like I've done in the past), just weekly. I am a Mommy now, and have no time to keep track of that and post it on here!

Plus I'm sure, you'd like to see pictures of Kiley way more then what I ate and what exercises I did every day =)