Thursday, October 28, 2010

Halloween by Dotti :)

    By Dotti

With only a week before Halloween arrives, the stores are bombarding us with costumes, decorations and of course, the treats.  It seems you cannot even get out of the store without seeing the treats offered. 

How many of us have walked by the treats and said, "I'll get them now so I don't have to get them at the last minute"?  Now, honestly answer this question, "How many of us did buy the treats early and have already gotten into them?"  I know that I've done that in the past but no more. I've learned that there will be plenty available Halloween day and most times, on sale! 

So, what can we do to have a fun Halloween and keep our weight loss goals front and center?  Here are a few suggestions that I've learned through my 8 years on this wonderful Journey.

           Keep yourself busy getting your house ready for the trick or treaters; they
             will love it and you'll have fun doing it plus you are 'moving.'
          Make sure you get your sleep and keep your stress level low; exhaustion
             and being stressed are sure ways to overeat.
          If you are going to be giving out candy, buy it on Halloween day if possible.
         Keep a bowl of popcorn and platter of veggies within reach when handing
             out candy.
          Buy Halloween candy that you don't like.
          Take leftover candy to a shelter.
          Drink lots of water; in fact, always have water close by.
          Eat before your Halloween party; that puts you in control of your food.
          Volunteer at the party to greet guests and make them feel welcome; keeps
             you busy so eating is not your #1 priority.
          Take a veggie plate so you'll have some healthy munchies.
          Don't be afraid to say 'no' when offered treats; grab your water and
             remember how good it feels to be in control.
          Make your own costume if you are going to a costume party. As you can
             see below my costume was not made for 'eating' but I sure did have
             fun wearing it - lots of laughs & good times with little chance of blowing my
             program! BTW ~ I've won first place more than once with this fun costume.
Dotti's Bodiless Costume
The most important thing to remember is that Halloween is just another day.  The candy you would eat on Halloween is candy you can get on any day so why do you have to eat it on Halloween? It's because it's what we do on Halloween.  Guess what?  You can change what you do on Halloween.  No one is putting that candy or those treats in your mouth.  You have the strength to say no—each and every one of you.
Do you honestly think that you are having less of a good time because you don't indulge in the treats?  Of course not, so why indulge?  If you go to your Halloween celebration already satisfied from your 'controlled' meal at home you will have more time to focus on your friends and family.  You will not be focused on the 'treats'.  Having your water with you at all times reminds you that you are in control. It also keeps you satisfied and gives you a full feeling helping you to overcome the need for a 'treat'.
This year Al and I will be home for Halloween night. Instead of buying Halloween candy this early we have been shopping for ways to dress up the house and walkway in anticipation of our trick or treaters. It's been so much fun and the 'treat' side of it hasn't even come into question at this time.  We are more excited about the pumpkins, skeletons, ghoulish sounding doorbell, and how our visitors will like them.  I'm planning on being a vampire this year as my grandson Hunter, has been telling me all year to not be a witch again.  He didn't like my witch's costume.
I will most likely be buying Annabelle's Mini ABBA ZABBA, Big Hunk Bars, Look Bars (if I can find them this year) or other little 1 pt candy treats as they are not a red-light food for me and one I enjoy now and then.  At 50 calories each they are an On Program snack that I can freeze and enjoy whenever I wish. On the other hand, if these were red-light foods they would NOT come into my house.  Do yourself a favor ~ do not bring any candy into your house that would be a problem for you. Sooner or later you will get into the candy and you will be so disappointed in yourself.  I have found that by removing the temptations it is easier to stay in control.  After all, we are all human and being human we all stumble and fall.
This Halloween let's try to do everything in our power to stay in control and to remove any 'problems' that might get in the way of our Journey. Let's stay focused on the event called Halloween and not the 'treats' of Halloween.  Laughter, good friends, lots of wonderful costumes and having a wonderful time is Halloween; the 'treats' are secondary.

I wish each and every one of you a very Happy Halloween with lots of laughter and wonderful times. 

Wednesday, October 27, 2010

Diet Soda Cake--YUM!

Basically all you do to make this just mix a 12-oz. can (or 1 1/2 cups) of diet soda with an 18.25-oz. box of cake mix -- don't add ANYTHING else. Then just bake it up in the oven at 350 degrees. (Refer to the box of cake mix for pan size and bake time.) Easy and WAY lower in calories and fat than the standard back-of-box cake recipe, which typically calls for eggs and oil.
Thanks HUNGRY GIRL!!! :)

Monday, October 25, 2010

Halloween Candy Nutritionals...for those of you who care to know! lol

I've listed a few of the Halloween candy (mostly snack size) that will be floating around from now until Halloween so you will know just how much damage these little 'treats' can do.

♦ 3 Musketeers, (2 bars) [140 cal/4.5 g fat/0 g fiber/26 g carbs] *3.5
♦ 1000 Grand, (2 bars) [190 cal/8 g fat/<1 g fiber/30 g carbs] *4.5
♦ ABC Fruit Chomps, (7 pieces) [140 cal/1.5 g fat/0 g fiber/32 g carbs] *3
♦ America’s Original Bubble Gum, (4 pieces) [60 cal/0 g fat/0 g fiber/16 g carbs] *1
♦ Annabelle's Mini ABBA ZABBA, (1 bar) [50 cal/1 g fat/0 g fiber/11 g carbs] *1.5
♦ Annabelle's Mini Big Hunk Bars, (1 bar) [50 cal/0.5 g fat/0 g fiber/11 g carbs] *1.5
♦ Annabelle's Mini Look Bars, (1 bar) [50 cal/1.5 g fat/0 g fiber/9 g carbs] *1.5
♦ Atomic Fireballs, (1 piece) [40 cal/0 g fat/0 g fiber/9 g carbs] *1
♦ Blow Pops, (1 piece) [70 cal/0 g fat/0 g fiber/17 g carbs] *1.5
♦ Dum Dum Lollipops, (3 pops) [59 cal/0 g fat/0 g fiber] *1.5
♦ Jolly Rancher Mini Stix, (1 stick) [35 cal/0 g fat/0 g fiber/9 g carbs] *1
♦ Kit Kat, (one 2-piece bar) [80 cal/4 g fat/0 g fiber/10 g carbs] *2
♦ Life Saver Five Flavor Candy, (4 pieces) [60 cal/0 g fat/0 g fiber/16 g carbs] *1.5
♦ Life Saver Gummi Savers, (2 rolls) [110 cal/0 g fat/0 g fiber/27 g carbs] *2.5
♦ Life Saver Pops, (1 pop) [40 cal/0 g fat/0 g fiber/10 g carbs] *1
♦ Mary Jane Peanut Butter Kisses, (6 pieces) [150 cal/3 g fat/0 g fiber/33 g carbs] *3.5
♦ Milk Duds, (4 boxes) [160 cal/6 g fat/0 g fiber/26 g carbs] *4
♦ Necco Wafers, (1 roll) [50 cal/0 g fat/0 g fiber/13 g carbs] *1
♦ Nerds, (1 box) [35 cal/0 g fat/0 g fiber/9 g carbs] *1
♦ Nestle Crunch Fun Size, (4 bars) [200 cal/10 g fat/<1 g fiber/26 g carbs] *5
♦ Now & Later, (3 mini bars) [140 cal/1.5 g fat/0 g fiber/34 g carbs] *3
♦ Peter Pan Peanut Butter Cups, (4 pieces) [230 cal/15 g fat/1 g fiber/21 g carbs] *6
♦ Reese's Peanut Butter Bites, (3 pkgs) [230 cal/13 g fat/1 g fiber/24 g carbs] *5.5
♦ Skittles, (3 pkgs) [170 cal/2.5 g fat/0 g fiber/36 g carbs] *4
♦ Spree Twist, (2 rolls) [60 cal/0 g fat/0 g fiber/14 g carbs] *1.5
♦ Starburst, (3 funsize pkgs) [170 cal/2.5 g fat/0 g fiber/36 g carbs] *4
♦ Starburst Fruit Chews, (8 chews) [160 cal/3.5 g fat/0 g fiber/33 g carbs] *3.5
♦ Sugar Babies, (2 pouches) [210 cal/2 g fat/0 g fiber/47 g carbs] *4.5
♦ Sugar Daddy Pops, (3 pops) [160 cal/2 g fat/0 g fiber/34 g carbs] *3.5
♦ Sweet Tarts, (2 rolls) [50 cal/0 g fat/0 g fiber/12 g carbs] *1
♦ Tootsie Hot Chocolate Pops, (1 Pop) [70 cal/.5 g fat/0 g fiber/17 g carbs] *1.5
♦ Tootsie Roll Midgees, (6 pieces) [160 cal/3 g fat/<1 g fiber/33 g carbs] *3.5
♦ Twix, Regular Size, (1 2-pack) [280 cal/14 g fat/1 g fiber/37 g carbs] *7
♦ Twizzlers Pull-n-Peel Cherry Candy, (3 pieces) [120 cal/.5 g fat/0 g fiber/28 g carbs] *2.5
♦ Twizzlers Strawberry Twists, 4 twists [120 cal/.5 g fat/0 g fiber/29 g carbs] *2.5
♦ Wonka Nerds Gumballs, (1 piece) [45 cal/0 g fat/0 g fiber/11 g carbs] *1
♦ Wonka Shock Tarts Gumball, (1 piece) [30 cal/0 g fat/0 g fiber/8 g carbs] *1
♦ Wrigley's Chewing Gum, (5 pieces) [50 cal/0 g fat/0 g fiber/10 g carbs] *1

You can find more candy nutritionals at:

Thursday, October 14, 2010

The truth about boosting your Metabolism!

There's only one way you can boost your metabolism legitimately. Find out what works and what doesn't.
By Madeline Vann, MPH
Medically reviewed by Niya Jones, MD, MPH

If you've ever tried to lose weight, you've probably wished you could speed up your metabolism and burn calories more easily. Weight-loss programs often promise to provide "metabolism-boosting" secrets, but the savvy dieter should know that many of these are just gimmicks.

Many theories about metabolism are falsely rooted in the idea that there are particular foods or beverages that will magically increase your ability to burn calories. While most nutritionists agree that eating meals based on whole grains and lean proteins is a healthy diet practice, this approach won't actually help you burn calories faster. Neither will "fat-burning" foods like grapefruit or cabbage.

"Unfortunately, there isn't a food that we can eat that is going to burn away those excess pounds," says Jenna Anding, PhD, RD, of the department of nutrition and food science at Texas A&M in College Station, Texas.

Here's the truth about other popular metabolism-boosting theories, including the one that actually works.

5 Metabolism Boosters: Separating Fact From Fiction

1. Don't eat close to bedtime. You may have been told not to eat too close to bedtime because of the theory that your metabolism slows down at night and you'll lose less weight than you would if you ate the same food earlier in the day. Not true, says Donna L. Weihofen, MS, RD, health nutritionist at the University of Wisconsin Hospital and Clinics in Madison, Wisc. "Calories count whether you eat them in the morning or at night. The problem with nighttime eaters is that they are usually eating far more calories than they think, and the calories are denser."
2. Drinking water speeds metabolism. Drinking plenty of water is healthful for a number of reasons, but it doesn't make your body burn calories faster. It can help you feel full, which may keep some cravings at bay. "But that effect doesn't last very long," Weihofen cautions. "One of the things that does help is soup before a meal. A broth-type soup does help cut down on the amount of calories you will eat." Of course, broth won't speed metabolism, either, but it will help you stick to your diet plan.
3. Eat at the same time or at certain times every day to burn calories. Some diets recommend eating every couple of hours, while others advise sticking to a consistent schedule or number of meals for weight-loss success. Following a set schedule may help you stick to a diet plan, but doesn't help you burn more calories. "There's no magic to that," explains Weihofen. "It's whatever fits your lifestyle and your diet."
4. Eating breakfast boosts metabolism. Eating breakfast on a regular basis is important for shedding pounds, but not solely because it improves your metabolism, says Emily Banes, RD, clinical dietitian at Houston Northwest Medical Center. "People who eat only one meal a day will shut down their metabolism. So breakfast is partly a metabolism-booster and it is partly to make sure you stay on track for the rest of the day," notes Banes. People who eat breakfast are less likely to binge later in the day, which of course promotes weight loss.
5. Build muscle. The reality is that there is only one way to enhance metabolism: Build more lean muscle mass. "The best way to increase metabolism is by incorporating physical activity, both cardio and weight training, to increase lean muscle mass, which is what burns the calories!" advises Dr. Anding.

Even at rest, muscle tissue burns more calories than fat, Anding says. So weight-loss programs that encourage strength training and other forms of exercise to improve your metabolism are your best bet.

EVERYONE HAVE A GREAT UEA WEEKEND!!!! :) I'll be back to posting on October 23!!!

Wednesday, October 13, 2010

Which Halloween candy is healthier?

Which Halloween candy is a better choice? Take this quiz:

Wednesday, October 6, 2010

MUST READ POST!!!! It will change your life!!! :)

BUILD YOUR OWN BOOT-CAMP WORKOUT!!!! You will get the results you want with this KICK-BUTT routine! :)
Bootcamp programs have been gaining popularity across America over the last few years. For good reason… they work! Fitness bootcamps are designed to be intense, "jump-in-and-go-for-it", training programs that require a time and financial commitment. Most programs are done in a small group (6 - 10 people), require a 3-week to 3-month time commitment, and cost anywhere from $200 to $600, on average.
Bootcamp programs are GREAT! The motivation and the intensity of a new workout program can truly help you succeed in making more positive changes for your health. Bootcamp personal trainers are knowledgeable and provide essential motivation for you to get through a tough program.
However, if you don't have access, time or money to a try a coordinated-bootcamp program, then recruit a couple friends and start your own! It's totally doable, and frankly, pretty fun when you get to choose your program, pick the training days and spur a few close friends on! Give it a try!
A few tips to remember:
- Bootcamp is as much a mental makeover as a physical makeover. Put equal time into building yourself (or friends) up mentally. YOU CAN DO THIS!
- Bootcamp is supposed to be dramatic… a shock for your body. The basic bottom line: take what you think you can do AND DOUBLE IT! If you think you can only do 10 jumping jacks, then go for 20.
- Recruit a couple friends. Sure, you can do this on your own, but with a couple friends you can take turns choosing/directing the workout and compete with each other to make the workout more enjoyable.
- Set a date to start and a date to finish… then commit and go for it!
- Take turns being the "motivator". If you have a partner or small circle of friends, then take turns being the drill sergeant. They can yell at you, tell you to go harder, tell you to be strong… etc. This role is an essential part of any bootcamp program!
Here's how to build your own bootcamp workout:
1) Warm-up: 5 minutes
(choose one activity, perform for 5 minutes)
•march in place/outdoor walk
•knee lifts
•step up/down on first stair
•jog in place
•side taps
2) Cardio: ~ 5 minutes
(choose three activities, rotate them every 30 seconds, repeat 3 times)
•jump rope
•tire jogs
•jumping jacks
•high knee jogs
•side shuffles
• back tap lunges
• kickbox kicks
• boxing arms
• karoke feet
3) Strength: ~ 5 minutes
(choose three activities, rotate them every 30 seconds, repeat 3 times)
• push ups
• triceps dips
• slow motion squats
• squat with overhead press*
• bicep curl with lunge*
• bentover row with squat*
• straight-leg dead lift to calf raise*
• side arm raise with side squat*
• elevated biceps curls with sumo squat*
• triceps kickback with reverse lunge*
*need dumbbells or a resistance tube or a stability ball
4) Power: ~ 5 minutes
(choose three activities, rotate them every 30 seconds, repeat 3 times)
• plyometric scissor jumps
• repeater knees
• jump squats with 180 degree turn
• prisoner jumping jacks
• squat pulses
• burpees
• mountain climbers
• ski jumps
• low lunge to kick
• dorothy kicks
5) Core: ~ 5 minutes
(choose three activities, rotate them every 30 seconds, repeat 3 times)
• v crunches
• power planks
• triple twist
• full sit ups
• 3-count crunches (raise up 1-2-3, down 1)
• scissor kicks
• glute bridge
• dead bugs
• straight-arm crunches
6) Cool-down
(choose one activity, perform for 3 - 5 minutes)
1. lotus pose with deep breathing and meditation
2. seated stretching
3. outdoor walk or light march in place
4. partner stretching
5. a few of your favorite yoga poses
The bottom line is to perform at least one activity from each of the main bootcamp categories: warm-up, cardio, strength, power, core, cooldown. Pick your favorite moves from past workouts, ask a trainer for new ideas, or use activities from this list.
Consult a trainer if you have any questions on form, it's a one-time expense that will benefit you for the rest of your life!

~Melanie Douglas~~Studio 5~~Fitness Contributor

Tuesday, October 5, 2010

What are the best foods to eat right before my workout?

Foods high in complex carbohydrates — such as fruits, vegetables, and whole-grain bread, rice, or pasta — are excellent pre-exercise snacks. The complex carbohydrates enter your bloodstream slowly and help you avoid sugar crashes, which can occur when you eat snacks that are made with simple sugars, such as candy. Many energy bars are loaded with complex carbs, but I find the energy bars to be much too filling for a pre-exercise snack. Here's what I do: I cut an energy bar in half so I can eat one piece before my workout, the other piece the next day.

Exactly how much you should eat before working out is really a personal thing. Some people can consume a large meal just before exercising and not experience any problems, while others can barely eat half an apple without getting sick during their workout. This is really something you need to experiment with to find out what, when, and how much of a snack works best for you.