Is anybody out there?

I was wondering if anyone reads this blog anymore? Leave me a comment and say hi. If not, thats ok I like to do it for a reminder for myself but just checking! Happy blogging...

Biggest Loser Nutritionist Shares Secrets to Successful Weight Loss...

Cheryl Forberg nutritionist on the Biggest loser said I’m often asked, “what can I do to help me lose weight and/or improve my health?” I’d definitely make my recommendations based on a list of common denominators that helped overweight contestants win a place on NBC’sThe Biggest Loser. As the Nutritionist for six seasons of The Biggest Loser. I've identified the key factors that have helped America earn its top ranking among obese nations of the world. I found that most of our contestants:

1. had absolutely no idea how many calories their body really needs (and how many more they are actually taking in)
2. skipped breakfast and often, many other meals
3. didn’t eat enough fruit or vegetables
4. didn’t eat enough protein (lean protein)
5. didn’t eat enough whole grains
6. ate too much white stuff; white flour; white pasta, white sugar, white rice, simple carbs
7. didn’t feel they had time to plan ahead - they found themselves grabbing something quick for a meal - often consumed in the car or at their desk.
8. often had enough calories in beverages alone to meet their daily caloric needs -- but didn’t drink enough water
9. didn’t exercise enough (if at all)
10. prioritized their spouse, partner, children and/or their jobs over their own health and well-being

These ten factors helped us to create the the Biggest Loser eating plan

It's important to:

1. learn your body's calorie needs -- you must burn off more calories than you are taking in
2. not skip meals; you must develop a regular eating schedule of 3 meals and 2 or 3 snacks per day
3. eat plenty fruit and vegetables
4. eat plenty of lean protein
5. eliminate white stuff; white flour; white pasta, white sugar, white rice, simple carbs
6. choose whole grains
7. plan ahead -your meals, your snacks and your exercise. As Jillian said tonight, if you don't plan ahead, you plan to fail.
8. EAT your calories not drink- with the exception of milk
9. include exercise as part of your weight loss plan
10. prioritize your health and well-being; if you don't have your health, you can't take care of your loved ones
Jerry may have been voted off tonight but he was on the Ranch long enough to know exactly how to keep the scale moving downward at home by following these guidelines. (and with a loss of 70 pounds so far (!) you know these recommendations work! Jerry's calorie budget was determined to be about 2000 calories. The way for him to divide those calories up throughout the day is to divide 2000 by 4 = 500 calories. That means:

Breakfast = 500 calories

Lunch = 500 calories

Dinner = 500 calories

2 snacks = 500 calories /2 = 250

He can choose to have his two 250 calorie snacks in the morning, afternoon or evening -- whatever works best for his schedule and his energy level.

Find out how many calories you need to eat each day and divide it up!

Kashi + Milk = YUMMY!

Kashi Cereals

If you haven't seen or heard of Kashi you've probably been on a different planet. This brand is growing very quickly and the popularity is greatly increasing. It started out only being available in health food stores now it is pretty much in every supermarket there is. And why is it so great you may ask, well it is jammed packed with the magic potion...FIBER! Fiber is such a great way to loose and/or maintain weight because it helps you feel full and digests much easier than the starchy carbs. The cereals also have an impressive protein, calcium, and low fat/low sugar amount as well. And what else, well it's organic. Sounds like DIRT right!

Well now we get to the best part. Every single one of their cereals is super yummy and healthy. My favorite is the GoLean. GoLean Crunch is very tasty too, but has quite a bit more calories. Seriously I don't have anything negative on the tastiness of these cereals. Try all of them and let me know which one you love.

A negative note or two. Well first, some of the cereals are a little high in calories. However, that being said, they do have a huge amount of filling fiber so it is justifiable. I would definitely stick to portion control. Just because it is health food, does not mean you can eat the whole box in one sitting. And lastly, a few years ago Kashi decided to revamp their Original Good Friends cereal. The older original was so much more yummy and had way less calories. Anyways, so that's it. Not much negatively to muster up on these peeps.

LOVE THEM!

It's that time again....

Thats right it's time for the biggest loser! If you have never watched it, you should. Weather your skinny or fat, healthy or not. It is very motivating and teaches proper exercise and eating habits. My favorite thing about the show is....

The Trainers...Bob & Jillian. They are so hardcore and make me want to work harder. Click HERE for some great diet tips from Jillian. I think if I had to choose a trainer I would pick Jillian because she pushes them harder. I would need that:) My family has been having a little biggest loser competition of their own. I lost 14 in 5 weeks! I would like to thanks these for my weight loss.... My measuring cups! Measure everything! I count every calorie that goes in my mouth. it may sound extreme and annoying but it is working for me. Once I hit my calorie limit for the day I stop. Tune in...Tuesday's on NBC from 7-9. You won't be sorry!

Kid's Nutrition....

Are you late on time and just grab a Happy Meal at McDonalds a few days a week for your children? A happy meal has 550 calories with no drink. I soda is 210 calories and a shake would be an extra 390 calories. Plus there is over 30 grams of fat. Happy meals don't sound so happy anymore do they?
Here is a calorie intake chart, how much should your child be eating?......

This can also vary with how active or not active your child is.

Often times our children will learn their eating habits from us, weather they are good or bad. That puts a whole lot of stress on us as parents to eat whats right. Can you tell your child they need to eat their veggies if you don't? Click HERE for some nutrition ideas for your kids.

Weight Loss Boosters....

Here are a few tips to help boost weight loss....

1. Drink Water!!! 1/2 to 1 gallon per day. Try to drink most of your water between meals to keep you from mindless snacking. Also try not to drink more than 4 ounces of water with your food. I am not sure why though? I am guessing so that it doesn't push the nutrients through too fast and your body had time to absorb them? I am not really sure, I'll have to look that one up.

2. Try to walk 1 hour a day. This can be broken up in 2-3 segments. This is besides other cardio workouts. Having an "active lifestyle" and walking burns calories and can give your weight loss a little push.

3. Eat breakfast everyday to start up your metabolism.

4. Eat 5-6 small meals each day. You get the nutrition you need without stretching out your stomach.

5. Eat your last meal 3-4 hours before bed. No late night snacking.

6. Eat nuts, olives, avocados and olive oil to get healthy fats. We don't NEED unhealthy fats. These still need to be eaten sparingly because they are calorie dense.

7. Eat your veggies...make sure to eat steamed or raw and not cook all of the nutrients out.

8. Lift weights. Not too heavy of ones but challenge yourself. Do many reps w/ less weight. This will keep your body burning calories even when you have stopped working out.

9. Eat at home. Even though something may seem healthy they often add lots of oil and salt at restaurants. If you do go out ask for a nutrition guide.

10. Eat lots of fiber. Natural fiber is best.

11. Eat fish for omega 3's or take fish oil.

12. Weight is more about restricting calories. Not too extreme to lower your metabolism though. Food is more about how much you weigh then exercise. Exercise is more about overall health and longevity.

What helps you keep the weight off?

Food so good, life so easy, we're so fat...

We used to have to wake up, milk a cow, fetch water up a huge mountain, grind some wheat and all before brekfast. Walk a million miles to go anywhere. Today we go go through a drive thru and the farthest walk we got all day was from the car to the house. This is what has caused GLOBESITY. Americans have become overweight but now most other countries are on their way. Here are a few ideas how to help the American obesity rates.....
1. park far away from the stores and walk.
2. take the stairs.
3. be involved on a sports team.
4. Exercise for 30 minutes at least each day.
5. NEVER watch more then 2 hours of TV a day (none is best)
6. Leave weights near your desk at work or by the TV and lift weights throughout the day.
7. Choose simple natrual foods that have not been processed.
sooooo many more......

Trying this might help bring your weight down!
The average American women is 5'4" and 145 pounds. The average American model is 5'11" tall and weighs 117 pounds. We need to find a place were we feel healthy...not too thin not too heavy. This chart is a good place to start. Even though this chart may not be accurate if you are very small or very large boned.

Got Sleep?

Often when we think of being healthy and in shape we think of exercise and nutrition and we forget how our SLEEP effects how our bodies function. We want to get the sleep our bodies need but not exceed our bodies needs.
Here are some benefits from correct sleeping patterns....
1. 1. Keeps Your Heart Healthy
Lack of sleep has been associated with worsening of blood pressure and cholesterol, all risk factors for heart disease and stroke. Your heart will be healthier if you get between 7 and 9 hours of sleep each night.
2. May Prevent Cancer
People working the late shift have a higher risk for breast and colon cancer. Researchers believe this link is caused by differing levels of melatonin in people who are exposed to light at night. Light exposure reduces the level of melatonin, a hormone that both makes us sleepy and is thought to protect against cancer. Melatonin appears to suppress the growth of tumors. Be sure that your bedroom is dark to help your body produce the melatonin it needs.
3. Reduces Stress
When your body is sleep deficient, it goes into a state of stress. The body's functions are put on high alert which causes an increase in blood pressure and a production of stress hormones. Higher blood pressure increases your risk for heart attacks and strokes. The stress hormones also, unfortunately, make it harder for you to sleep.
4. Makes You More Alert
Of course, a good night's sleep makes you feel energized and alert the next day. Being engaged and active not only feels great, it increases your chances for another good night's sleep. When you wake up feeling refreshed, use that energy to get out into the daylight, do active things, and be engaged in your world. You'll sleep better the next night and increase your daily energy level. 5. Memory booster
Researchers do not fully understand why we sleep and dream, but a process called memory consolidation occurs during sleep. While your body may be resting, your brain is busy processing your day, making connections between events, sensory input, feelings and memories. Your dreams and deep sleep are an important time for your brain to make memories and links. Getting more quality sleep will help you remember and process things better.
6. May Help You Lose Weight
Researchers have also found that people who sleep less than seven hours per night are more likely to be overweight or obese. It is thought that the lack of sleep impacts the balance of hormones in the body that affect appetite. The hormones ghrelin and leptin, important for the regulation of appetite, have been found to be disrupted by lack of sleep. So if you are interested in controlling or losing weight, don't forget to pay attention to getting a good night's sleep.
7. Naps Make You Smarter
Napping during the day is not only an effective and refreshing alternative to caffeine, it can also protect your health and make you more productive. A study of 24,000 Greek adults showed that people who napped several times a week had a lower risk for dying from heart disease. People who nap at work have much lower levels of stress. Napping also improves memory, cognitive function and mood.
8. Reduce Your Risk for Depression
Sleep impacts many of the chemicals in your body, including serotonin. People with a deficiency in serotonin are more likely to suffer from depression. You can help to prevent depression by making sure you are getting the right amount of sleep, between 7 and 9 hours each night.
9. Helps the Body Make Repairs
Sleep is a time for your body to repair damage caused by stress, ultraviolet rays and other harmful exposures. Your cells produce more protein while you are sleeping. These protein molecules form the building blocks for cells, allowing them to repair damage.
10. I would like ot add one more that I think is very importnant.... We can be obedient to Heavenly Father. In theDoctrine and Covenants 88:124 it says...
Cease to be idle; cease to be unclean; cease to find fault one with another; cease to sleep longer than is needful; retire to thy bed early, that ye may not be weary; arise early, that your bodies and your minds may be invigorated.

with every FIBER of my bean?

We have heard over and over that we need to eat more fiber. But why? There are TONS of reasons but heres just to name a few....prevents diseases, cancer etc, cleanses body, helps keep you regular, (food usually takes 39 hours to be digested but with fiber it is much faster), helps you to lose weight, and keeps you feeling fuller longer. Here are some great sources of fiber...BEANS!!!!

Nice try....no not these beans! But these beans...
They are high in Fiber and protein and are relatively low in calories and fill you right up. I wouldn't eat too many though for obvious reasons. There are some other ways to get in your daily fiber....I love the Fiber one cereals, yogurt, and granola bars...Delicious!
There are also fiber supplements you can take...

But the best way to get your fiber in is through whole natrual fiber in fruits, veggies, beans and whole grains. So eat up your fiber....
Here is a quick breakfast idea to get some fiber into your day....
1/4 C ground flax seed
1/2 tsp baking powder
1 tsp cinnamon
1-2 packets splenda
(mix together in a LARGE bowl then add)
1 egg
1-2 tsp butter
Microwave on high for 1 minute. The muffin pops right out.

You could put cinnomin in it too with some Fat free cream cheese on top. Fast easy way to get fiber.

Raw Raw Raw!!!!

We’ve been told since birth to eat our vegetables and yet far too few of us actually do it. Even when we do get around to eating our vegetables it’s only after we’ve cooked out most of the natural nutrients that our body is desperately craving. We have covered them in butter or oil and really we don't get much of what our body needs from them. i rpomise once you start to eat raw veggies you will grow to love them more and more.
Keep in mind, as you proceed, that while all raw vegetables are incredibly beneficial, raw green vegetables actually serve as the basis of nearly all life on this planet. That may sound a bit extreme to you, but stop and consider for a moment that almost every organism on this planet survives by either eating raw green vegetables or by eating an animal that eats raw green vegetables…they really are that important.
I know, you’ve probably eaten most of your vegetables cooked since you can remember. Simply put, just because something has “always” been done a certain way doesn’t mean that it’s the best way to do it. You will get a lot more out of your vegetables if you consume them raw.
I specifically used the word “consume” because, in reality, you get the same benefits from raw green vegetable juice as you do from eating them whole and usually you get it faster. This is because raw vegetable juice takes less internal work to digest and is absorbed into the body almost instantly. You can this juice at most health food stores. or get a juicer and make your own!
It seems that most people only know that they should eat vegetables because they remember mom telling them to; very few people seem to have a grasp on the amazing nutritional value of vegetables. Raw vegetables are extremely rich in minerals, vitamins, trace elements, enzymes and natural sugars. All of these are things that your body needs to function properly and the raw veggies will help stabilize and normalize your natural bodily functions. They actually help pretty much ALL of your natural bodily functions operate.
You’ve probably heard about the necessity of vitamins and nutrients to your overall health your entire life, but the concept of enzymes may be new to you. Basically, the enzymes in raw vegetables help your body digest food. This is one of the reasons that green vegetables are sometimes considered “nature’s laxative,” because they get your stomach working properly.
Okay, so at this point, you may have started to become convinced about the necessity of vegetables…but why raw?
All of our cooking methods have been shown in scientific studies to reduce the amount of vitamins, minerals, and enzymes in vegetables. Of the cooking methods, steaming has been shown to retain the largest amount of vitamin content although it still reduces it.
Vegetables begin losing their valuable nutritional elements as soon as they are plucked, pulled or picked from the ground. For this reason, the additional loss of nutrients during cooking would be a smaller problem if we grew our own vegetables and cooked them the same day we harvested them.
It is admittedly extreme, but not that extreme, to state that any vegetable you get from the grocery store and then cook at home probably has the nutritional value of cardboard by the time it hits your stomach.
Start eating (or drinking) raw vegetables as soon as you can. Whenever possible, grow them yourself or purchase them from local farmer’s markets.
When I was on my mission I went to this place called chop. They chop all the veggies you want into small bites like a salad but all chopped up and then put 1 tbs. of dressing and mix it up! I LOVED it! It was such a fun colorful restuarant and I felt great after eating all my veggies for the day in one sitting! I try to make it at home...not as great but still good.

Born to RUN!

Do you know those girls that are just made to run? Super skinny and tall and could run forever and not break a sweat. That would be nice, who knows that might be you? Let me tell you that if that is you, you are a very lucky girl! As for me I am not a great runner and I don't really look like a runner but I can run. Not great but I like it. I usually walk for about 1 1/2 hours M-Sat. with my walking girls. I will have to take a picture of all 5 of us and our strollers taking up the entire road. So it's kind of ironic that I usually only walk with my jogging stroller. Then I go run at like 7:30 or 8 after keagan is in bed. But I found this.... The Strollometer! They have them at good ol' Target! It tracks your speed (current, maximun, and average), distance, time, daily mileage, temperature, and displays the real clock time. Being able to look down and see what I am accomplishing would really help me to go that much faster or go a bit farther to reach a certain distance. Even if I am just walking it would be nice to see how many miles we were covering! I think I would jogging more during the day with Keagan with the stollermeter. And maybe save gas:) My car fills up for 63$ now:( Maybe I will sell my car and just buy this....

I love this stroller, especially when we have another child. It's thin so you can take it shopping, super light weight and comes in lots of colors!
Anyway running helps me when I am stressed and when I am running 3-5 days a week I can tell that I get in shape pretty fast. My friend Kristi said that she signs up for 5k or 10k runs alot so she constantly needs to be in shape to run them. To find runs to run go to www.active.com and find one near you. They have one in St. George this month that is a mid-night run! Fun huh! The only way i would run in St. George in August would be at mid-night cause its too HOT! Oh and if your not a runner go HERE to get information on a 5k. {Couch to 5K in 9 weeks running program}. Happy Running!

Couch potato withdrawls....

All the sugar and fat were actually quite enjoyable, and sitting on the couch didn't feel too bad, either. If you try and change everything too quickly the odds are greater that you will feel bad, get discouraged, and give up. So be patient. Make changes slowly over time and you will be more likely to keep those habbits. Then trying to be "perfect" on Monday and by Thursday your back on the couch. Add a new habbit each week.

Count em' up!

Counting calories is hands-down the most effective way to weight loss as well as weight maintenance. Essentially, you must make sure you eat as many calories as you burn daily to maintain your weight, or, eat less than you burn to shed excess weight. Sounds pretty easy huh? I have been doing this for a while now using sparkpeople.com and I have really liked it. You type in what you eat and it adds up calories. The only problem was that I would not forget and not do it til at night then try to remember what I ate and I know I was probably forgetting something. I like to put a little peice of paper in my pocket so i always have it and write things down as I go. Another thing is that you should try to count everything that goes in your mouth. I find myself as a mother when I cut the crusts off-eating them. Little bites here and there add up pretty fast. If you don't do this I would reccomand it for a week even so you know a general idea of what your eating and how you can maintain or lose weight or even gain if you need to (um why can't that be me:).

Being at a healthy weight is important. I would like to be fit and skinny but since I am just fit thats ok with me. Sometimes your outside doesn't tell you weather a person is healthy or not. So eat healthy foods and exercise but don't stress if you not size 2. The average american girl is a 12 and 5'4". I am mostly telling me this but maybe you need to hear it too. I like these because make calorie counting easy. If your eating out of the cracker box you will most likely eat more then a serving so this saves you from those extra calories.

Change your world....

One importnant key to living a healthy life is having an enviornment that makes healthy living easier. If your cupboards are full of junk food and you leave no time for exercise

your setting yourself up for gaining weight and not being healthy. Pack your fridge with fresh fruits and vedgies so when you feel like snacking you reach for a carrot instead of a treat. I try to cut up the fruit and veggies before hand so it makes it easier to pick a healthy snack. Alot of people like the 100 Calorie packs. For me they are more pricey so I get the snack sized baggies and when I get some from grocery shopping i separate the food in the serving sizes helping with portion control and make it easier to grab a healthy snack like almonds. In places it may be harder then others like at work or at a party. At work bring healthy snacks or eat before you go to the party and just have a little of the party food. Going starving to a pot luck dinner...not smart. Eat a little before so your not starving and you have more control. It's the little daily changes you make that make a big difference in the long run with your health.

Berry Delicious!

If you didn't know already berries are super good for you. Super food for sure. They are loaded with antioxydiants. You've might have heard the buzz about the health benefits of phytonutrients – naturally occurring compounds found in plants. There are hundreds of known phytonutrients, and some have antioxidant properties that can help improve immune function and reduce the risk for chronic diseases like cancer and heart disease. Since phytonutrients are most concentrated in the peel or skin of fruits and vegetables, berries – with their edible skin and high skin-to-fruit ratio – are an especially concentrated phytonutrient source. Blueberries, blackberries, raspberries, and strawberries all have particularly high ORAC scores (ORAC is a scientific measurement of antioxidant content) and are four of the top 20 food sources of antioxidants. The blueberry has the highest ORAC score of all the berries.

Berry benefits don't stop at chronic disease prevention. A low-calorie, high-fiber choice, berries make a satisfying snack or addition to any meal. You can also find nutrients like folic acid and vitamin C in abundance in berries. In fact, you may be surprised to learn that a serving of strawberries has even more vitamin C than an orange!

I like to put berries in some oatmeal in the morning or a smoothie. Berries can be a little expensive so I like to buy the frozen ones but fresh is always more nutrient dense. So find ways to fit berries into your diet.