Good Afternoon!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
This is a late start for me today, usually I try and get a good post first thing in the morning but the life of a Detective kept me from doing that. So today we are going to talk about a starting point. One of the first things you must do is "Change Your Eating Habits." Many people are used to eating a certain way and never think about what they are actually putting into their bodies. For example, some people regularly drink six cans or more of regular soda every day, but when they find out there are about nine teaspoons of sugar in one can, it puts things more in perspective. Start by slowly changing your habits. Try cutting back three cans a day, then to two and so on, and then start replacing some of the soda with healthier options.
"Start With Small Changes" You don't have to go cold turkey. In the end, you want to achieve a long-term healthy lifestyle. Small changes over time are the most likely to stick. when you think about what you need to get more of, the other things tend to fall into place. Pick one or two changes to start with. Once the changes have become habits, which usually happens in about two to four weeks, then try adding one or two more.
"Control Portion Sizes" Remember when the servings go up, so do the calories, fat, sugar, and salt. Other suggestions include, dishing out a smaller amount on your plate. FYI ( try eating from a smaller than rather than your usual larger plate.) If you put more food in front of you, you'll eat it because it's there.
"Limit Added Sugars" Added sugars are sugars and syrups added to foods and beverages in processing or preparation, not the naturally occurring sugars in fruits or milk. Major sources of added sugars come from sodas, candy, cake , cookies, pies and fruit drinks. Sugar may be listed as: brown sugar, corn syrup, glucose, sucrose, honey and molasses.
Like I have stated in previous posts, this lifestyle change does not happen overnight. In order to achieve the maximum goals that you set for yourself you have to plan accordingly. Just by taking one day at a time you can see a major difference within a few weeks. The key to this lifestyle change is remaining focused and having will-power. Having a strong support system also helps but the if you don't believe in yourself, then you are selling yourself short!!
~Wendy
Wednesday, February 27, 2013
Tuesday, February 26, 2013
Self-Determination
There are no guarantees in life, but it is a sure thing that you will get back what you give. If you give 100 persent of your attention, energy and time to a thing you will get that exactly back. Spending your time and attention focused on what you cannot do and and do not have assres that more of the same will come. When you concentrate on lack, weakness, fault and blame, it is sure to become a reality. Nobody has everything, but everybody has something. Use what you have right now! Use it wisely, freely, with love. Wherever yo are, use yor time, energy and talents to do the best you can right now. Give no thoughts to what is missin. Spend no time wishing it were better. Make sure you give all that you have to make sure you will get all that you need.
Stop making excuses!!! Give everything 100 percent all the time and trust me you will get the results you were trying to get!!!
~Wendy
Stop making excuses!!! Give everything 100 percent all the time and trust me you will get the results you were trying to get!!!
~Wendy
Monday, February 25, 2013
Tips for Eating Out on a Diet
Happy Monday!!!! I hope that everyone had a blessed weekend! Today I am going to share a few tips that has helped me while eating out but still watching what I ate.
** Order your main dish from the appetzer menu**
Not only are appetizers more reasonably-portioned, they will save you some money as well. This is a great way o save enough calories and cash to split dessert with someone. If you think the small appetizer won't be enough then add a side salad or add a bowl of soup.
**Beware of these high-dat menu buzz words**
Creme sauce, butter, oil, au gratin, breaded, Alfredo, battered or battered-dipped, "with gravy", or smothered. Unless you've spared yourself treats for several days and snacked on salad greems all day, these little "extras" aren't worth the extra calories.
**Modify the menu**
Try and make special requests. Many restuaurants will tak your dietary needs into account so you'll be a happy customer and return.
** Meat Lovers**
As tempting as that bucket of chicken looked on the commercial before you left home, order poultry steamed, poached, roasted, broiled, grilled or baked. Ask for skinless chicken whenever possible or remove it yourself. If you do treat yourself to a piece of fried chicken, choose white meat as it has fewer calories than dark.
** Endless Pasta**
Endless pasta at your favorite Italian restaurant may be a carb-lovers' heaven, but it's a waist-widening trap for those of us who tend to overeat. (How are you suppose to know when to say "when" if they keep bringing more?) As tempting as the great "value" for your money that infinitely-refilling pasta bowl seems, it's certainly not a bargain for your calorie budget. Order a portion-controlled main dish instead.
**Take control of takeout**
Who says you can't enjoy a nice takeout dinner when you're dieting? Remember there are many healthy options at ethnic restaurants. portion control is key, though. Take out half of your takeout before dishing up your dinner, put the food in microwave containers and tuck it away in the fridge before you even start eating. You have to maintain your will-power not to go for seconds!!
~Wendy
** Order your main dish from the appetzer menu**
Not only are appetizers more reasonably-portioned, they will save you some money as well. This is a great way o save enough calories and cash to split dessert with someone. If you think the small appetizer won't be enough then add a side salad or add a bowl of soup.
**Beware of these high-dat menu buzz words**
Creme sauce, butter, oil, au gratin, breaded, Alfredo, battered or battered-dipped, "with gravy", or smothered. Unless you've spared yourself treats for several days and snacked on salad greems all day, these little "extras" aren't worth the extra calories.
**Modify the menu**
Try and make special requests. Many restuaurants will tak your dietary needs into account so you'll be a happy customer and return.
** Meat Lovers**
As tempting as that bucket of chicken looked on the commercial before you left home, order poultry steamed, poached, roasted, broiled, grilled or baked. Ask for skinless chicken whenever possible or remove it yourself. If you do treat yourself to a piece of fried chicken, choose white meat as it has fewer calories than dark.
** Endless Pasta**
Endless pasta at your favorite Italian restaurant may be a carb-lovers' heaven, but it's a waist-widening trap for those of us who tend to overeat. (How are you suppose to know when to say "when" if they keep bringing more?) As tempting as the great "value" for your money that infinitely-refilling pasta bowl seems, it's certainly not a bargain for your calorie budget. Order a portion-controlled main dish instead.
**Take control of takeout**
Who says you can't enjoy a nice takeout dinner when you're dieting? Remember there are many healthy options at ethnic restaurants. portion control is key, though. Take out half of your takeout before dishing up your dinner, put the food in microwave containers and tuck it away in the fridge before you even start eating. You have to maintain your will-power not to go for seconds!!
~Wendy
Friday, February 22, 2013
Health Fair this Weekend
Free Health Fair this Saturday, February 23, 2013 at the Baltimore Convention Center from 10am-5pm!!!
I hope to see some of you there!!!!!
~Wendy
I hope to see some of you there!!!!!
~Wendy
Keeping the Weight Off for Good
Losing weight is difficult enough. But dieters are also faced with the fact that odds are stacked aganist them for a long-term success. As of today, I am also walking this journey with keeping the weight off. Trust me this is no walk in the park but over the years I have grown to keep myself motivated.
I have learned that once you reach your goal weight, the worst thing you can do is resume your old eating habits. Remember that those are the eating habits that caused the weight gain in the first place. I'm not saying that you can't enjoy your favorite foods however remember to eat in portions and make sure it is the correct serving size. Don't eat your favorites during the entire day, if you have a healthy breakfast and maybe a salad for lunch, if you want to have that burger or wings for dinner by all means enjoy it!!
Also keep in mind to stay connected to your sources of support. The same people who supported you in the dieting process will help you maintain your weight loss. Stay educated!!! Attend health seminars and pertake in fitness fairs. Make sure you stay up to date with the new changes in the health field.
If you know someone who is ready to walk in your shoes then become a mentor to that person. One of the best ways to stay educated is to teach your weight-loss skills. What a great feeling it is to motivate and encourage others to follow your lead.
This is a new lifestyle change for a lot of people and in order to adapt to this change everyone needs to motivate one another. This is why I got back to blogging. I love reading the emails and text messages about how I have helped someone who inspired someone who just needed a little push to get back on track!!
~Wendy
I have learned that once you reach your goal weight, the worst thing you can do is resume your old eating habits. Remember that those are the eating habits that caused the weight gain in the first place. I'm not saying that you can't enjoy your favorite foods however remember to eat in portions and make sure it is the correct serving size. Don't eat your favorites during the entire day, if you have a healthy breakfast and maybe a salad for lunch, if you want to have that burger or wings for dinner by all means enjoy it!!
Also keep in mind to stay connected to your sources of support. The same people who supported you in the dieting process will help you maintain your weight loss. Stay educated!!! Attend health seminars and pertake in fitness fairs. Make sure you stay up to date with the new changes in the health field.
If you know someone who is ready to walk in your shoes then become a mentor to that person. One of the best ways to stay educated is to teach your weight-loss skills. What a great feeling it is to motivate and encourage others to follow your lead.
This is a new lifestyle change for a lot of people and in order to adapt to this change everyone needs to motivate one another. This is why I got back to blogging. I love reading the emails and text messages about how I have helped someone who inspired someone who just needed a little push to get back on track!!
~Wendy
Thursday, February 21, 2013
Ways to Burn Calories
How many calories can you burn with simple changes to your lifestyle? It turns out that the little things you do during the day make a big difference in the number of calories you burn.
Burn more calories at the office.
If you have a job that you have to sit all day remember for extended periods this could become a cause of weight gain in some people. If you have a desk job, create a habit to get up for at least 15 minutes every hour. Take a walk to the farthest restroom, run an errand, take the stairs instead of the elevator or do your filing from a standing rather than seated position.
Burn more calories while you relax.
Instead of just laying across the bed or sitting on the couch as you watch television fold laundry, dust furniture or sweep the floor while you watch tv. If you like to talk on the food, walk around during your chat instead of sitting down.
Burn more calories with daily chores.
Spring cleaning is fast approaching so with that being said get out the mops and buckets and get ready to burn calories and you clean. I use caloriecount.com which allows me to see how many calories I have burned during my daily cleaning. Download the app and let me know how you like it!
Burn more calories at social events.
How many times have you entered a party at a friend's home and scanned the room for the comfy place to sit? The next time you go to a party, burn extra calories by becoming more social. Choose to stand or circle the room and talk to as many people as possible. Offer to help in the kitchen or offer to stay afterwards and clean up. I do this all the when I attend a gathering. I try my best not to sit while I'm talking to people. Also if the music is blasting make sure you dance the night away. Believe me when I say the more you dance the more calories you are burning.
~Wendy
Meal Planning & Shopping: How To Make a Grocery List
Okay. You all may wonder why is she blogging about grocery shopping? I thought I was doing something when I went to the market and grabbed the items that I needed, but after starting this journey back in 2009 I quickly learned that I didn't know as much as I thought I did. A shopping list list can simply include fresh foods and ready-to-eat snacks, along with additional ingredients you'll need for upcoming meals. Some foods will need to be replenished every few days and others might last longer.
What foods go on the list? For starters vegetables and fruits should make up the largest part of your grocery list. They're rich in vitamins, minerals and fiber and are usually low in calories. Choose a variety of green, orange, red, and yellow fruits and vegetables. I know fresh fruit and veggies can be a little on the expensive side but you have some farmer markets that are all-year round, and try and grab items that are in season.
Most of your grain and cereal products should be made from WHOLE GRAINS, not from refined flours. This part of your list includes 100-percent whole grains breads, pasta, and breakfast cereals. Please read the labels and check the ingredients before you purchase anything pertaining to whole grains.
Your protein and meat choices should consist mostly of fresh fish, poultry, and lean meats. Eggs, nuts, and seeds are also good protein choices. Avoid breaded, deep-fried convenience foods that you put in the oven. They are high in fat and sodium. (Stay away from Murray's products!!!!!!!!!!!!!!!!!!!!!)
Keep beverages simple. Water, low-fat milk, juices and herbal teas are all good choices.
Diary products should include low-fat milk, yogurt, and cheese. If you do not want cows' milk, choose soy and rice beverages or goat milk and cheese.
Be careful with dressings, cooking oils, and condiments. They are sneaky sources or refined sugar and poor quality oils. Read labels to choose dressings made with olive oil, canola oil or walnut oil.Choose low-fay mayo for your sandwiches and choose canola oil and olive oil for cooking.
When it comes to frozen foods avoid pizza, pocket-sandwiches, deep-fried appetizers and breaded foods.
Foods in cans and jars are also convenient. Look for low-sodium soups, vegetables and sauces. Avoid high-fat gravies and high-calorie foods like canned spaghetti and ravioli products.
When it comes to lunch meats please avoid processed lunch meats, sausages and hot dogs. I know everyone loves hot dogs especially me if its cooked on the grill but its all on the amount that you eat.
Now in 2013 I can say that it takes me a while to go grocery shopping because I read everything that I put inside of my cart. Before if it was on sale or the price was right I would grab it. Nowadays it's all about healthy living and making sure I put the right things inside of my body. Remember an extra 5min to glance at the food labels could make a difference in your weight loss!!!
~Wendy
What foods go on the list? For starters vegetables and fruits should make up the largest part of your grocery list. They're rich in vitamins, minerals and fiber and are usually low in calories. Choose a variety of green, orange, red, and yellow fruits and vegetables. I know fresh fruit and veggies can be a little on the expensive side but you have some farmer markets that are all-year round, and try and grab items that are in season.
Most of your grain and cereal products should be made from WHOLE GRAINS, not from refined flours. This part of your list includes 100-percent whole grains breads, pasta, and breakfast cereals. Please read the labels and check the ingredients before you purchase anything pertaining to whole grains.
Your protein and meat choices should consist mostly of fresh fish, poultry, and lean meats. Eggs, nuts, and seeds are also good protein choices. Avoid breaded, deep-fried convenience foods that you put in the oven. They are high in fat and sodium. (Stay away from Murray's products!!!!!!!!!!!!!!!!!!!!!)
Keep beverages simple. Water, low-fat milk, juices and herbal teas are all good choices.
Diary products should include low-fat milk, yogurt, and cheese. If you do not want cows' milk, choose soy and rice beverages or goat milk and cheese.
Be careful with dressings, cooking oils, and condiments. They are sneaky sources or refined sugar and poor quality oils. Read labels to choose dressings made with olive oil, canola oil or walnut oil.Choose low-fay mayo for your sandwiches and choose canola oil and olive oil for cooking.
When it comes to frozen foods avoid pizza, pocket-sandwiches, deep-fried appetizers and breaded foods.
Foods in cans and jars are also convenient. Look for low-sodium soups, vegetables and sauces. Avoid high-fat gravies and high-calorie foods like canned spaghetti and ravioli products.
When it comes to lunch meats please avoid processed lunch meats, sausages and hot dogs. I know everyone loves hot dogs especially me if its cooked on the grill but its all on the amount that you eat.
Now in 2013 I can say that it takes me a while to go grocery shopping because I read everything that I put inside of my cart. Before if it was on sale or the price was right I would grab it. Nowadays it's all about healthy living and making sure I put the right things inside of my body. Remember an extra 5min to glance at the food labels could make a difference in your weight loss!!!
~Wendy
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