Monday, June 30, 2008

Wait to Weight...

There was a time in my life when I was weighing myself everyday. My scale must have been broken because every time I got on it wouldn't tell me a number but it would tell me if I was going to be happy or sad that day....anyone elses scale do that? The truth is that every one's weight fluctuates day to day. You might be retaining some water, time of the month or weighing at different times in the day. So weighing yourself everyday is really not effective and just ends up making your feel discouraged when you go up and down so much. So I would not reccomend weighing yourself daily yet it is important to keep on track with your weight. I would say try to weight yourself 2 times a month. Remember that weight loss doesn't always mean your healthier. You might even gain when you start working out more because you build muscle or you might lose weight but you have lost muscle mass. So work out, eat healthy and be healthy and don't let the scale tell you your worth. Check the reccomended weight charts for what is a healthy weight for you. I am 5'8" and it says my normal weight is 150-165. It changes with your height.

Saturday, June 28, 2008

King, Queen, servant...

Tip # 2

This tip I got from my wise Grandfather:)

Breakfast: He would always say first eat breakfast like a KING. This is hard for me to do. I always just feel like a piece of fruit or something small but really you should eat a pretty large portion in the morning. I try to eat between 1200 and 1400 calories a day and eat 500 calories for breakfast. This gives you energy for the day and allows you to burn it off before you go to sleep again. I like to eat more protein at breakfast because it sustains you longer. I like a handful of almonds (200 cal) because it is high in protein, healthy good fats, and you don't have to eat a huge amount to get the calories you need at breakfast. I also like light string cheese, whole oatmeal w/ skim milk and splenda on top, fruit, egg whites, whole wheat pancakes and put in ground flax seed, or a slimfast shake w/ 1/2 a banana and ice mixed in. You feel full after eating that many calories but I notice that i don't get very hungry after that. Then i have a 100 calorie snack at like 10 or 11....i like to have some V8 juice to get some veggies in.

Lunch: For lunch we should eat like a QUEEN! I like to eat 400 calories at lunch. I like all bran crackers and fat free cottage cheese, yogurt, salad, and usually i just kinda snack and count calories. I like to have sunflower seeds too. When I am done with lunch i usually feel satisfied but not full like at breakfast. I eat lunch at around one.

Dinner: We should eat dinner like a SERVANT. I eat about 200-300 calories fo dinner. I like to have an orange, airpop popcorn w/ calorie free spray butter, lots ot veggies(broccoli my fav), chicken sometimes, and then i like to drink diet sprite later in the evening. It helps me not to snack and the carbination makes me feel full.

I think my grandfather was right about the KING, QUEEN, SERVANT potion size...what do you think?

Friday, June 27, 2008

Tip of the Day...

I am going to try to give a tip of the day...this might be a tip every few days but thought it would help to do little things that add up to be the big long term health benefits.

Tip # 1
Drink Drink Drink H2O!
Benefits include:
1. flushing your body of toxins
2. suppresses appetite
3. Reduces fat deposits in the body.
4. Relieves fluid retention problems.
If you don't give your body water, it will hold it so as not to lose it.
5. Reduces sodium buildup in the body.
6. Helps to maintain proper muscle tone.
7. Relieves constipation....hehehe sorry it's true.

If you don't know how much water to drink, all you do is take your weight, divide it by 2, and that's how many ounces of water you should be drinking daily. I just got a water bottle and I know I need to fill it up 3 times a day to get all my water in. I just bring it everywhere. I have been trying to not eat after dinner. It helps me not to snack when i drink water at night because it makes me feel full. Also I like the Crystal Light drop ins, yummy. Happy drinking!

Who to trust?

To get healthy we need to educate ourselves first right? Where do we go? Internet? Magazines? Others opinions? There are so many diets, exercise plans, and health ideas out there that it is hard to know what is right for you. May I suggest reading the scriptures first. In the Docterine and Covenants (LDS scripture, reveleation given to Joseph Smith from Heavenly Father) we are given instructions of the do's and don't in health. If you look to the right side you can find a link to read about the LDS health code called the Word of Wisdom. From what to eat, getting enough sleep to what not to drink. I think reading this and maybe writing down some changes you might want to make in your lifestyle would be very beneficial. The promises we are given if we follow it are worth the effort. I always like to think that if Bill Gates wrote a book and said if you read it you are promised to get a million dollars I would read it and study it everyday and live by it:) So we have the scriptures from God and we will be given so much more than a million dollars in promises. Why would't we read them, study and live by it. Hard but worth it. Anyway I really love the books above written by Melanie Douglass. You can get them at Deseret Book. She gives helpful suggestions in how to apply the Word of Wisdom in your everyday life. I really like them and would reccomend them if you like to read.