GOT MILK?

 

My main topic this week is milk (and on a lesser scale, other dairy products). Oddly, it only struck me recently that my milk drinking habits have changed over the years. I began as a heavy drinker lol but have waned off considerably, first when the kids left home and most recently last year when I began to try to eat healthier.

 

 

Growing up as a child, we drank milk at every meal and I continued this into my adulthood. LOL...if I wasn't drinking milk because I was pregnant, I was drinking milk because it was on the table for the kids...man we went through alot of milk over the years! Things started to slack off a bit when the 2 left at home became teenagers and weren't always home for meals. I'd just eat my meal, then have a cup of tea afterwards. Then when I started counting calories last year, milk was just too many calories to add to my meal and strangely I had started to like drinking water.

Over the years I also got in many servings of cheese and ice cream...lol, I've probably reached my lifetime limit already. It's been hard to cut down to only 3 servings a day but at least I don't have to worry that I'm not getting enough :)

I just started eating yogurt last year (I'm still not a big fan though, it has to be the kind with fruit in it) so that also counts towards my 3 servings.

Even though milk is high in calories, it is also high in nutrients and apparently can help with weight loss ...

Around thirty studies suggest that a diet rich in calcium or in milk products, as part of a calorie-reduced diet, could make it easier to maintain a healthy weight or lose excess weight.

In fact, it appears that calcium could make the body use fat as an energy source more efficiently and reduce fat storage in cells.

Also, it seems that milk products could achieve this more effectively than calcium supplements, which suggests that other milk components, such as protein, could play an important role, perhaps by reducing appetite.

So, consuming the recommended 2-3 servings of milk products every day could help you manage your weight in a healthy way.

It has also been shown that women who drink low-fat or skim milk lose more weight than those who exclude milk from their diet.

There are several types of milk available today...the one I consume the most of is Almond Milk because it has the least calories.

THIS WEEK'S CHALLENGE:

1. What is your history with milk?
2. Do you get in your daily recommended 3 servings?
3. Which milk do you drink?
4. What percentage of your intake isn't milk but is other dairy products such as cheese, yogurt and ice cream?

NEXT WEEK'S BLOG: Motivation

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DISCLAIMER: Whenever I use the word DIET in my blog posts I am in no way suggesting that I have invented/discovered some miracle system to lose weight. Whenever I use the word DIET, I am simply substituting a single word to replace the longer phrase EATING HEALTHIER THAN IN THE PAST.

MONTHLY CHECK-IN

 

It's that time again...hop on the scale or bring out your measuring tape... let's share our results for this month :)

 

Just a reminder to the 4 contestants in the Beach Body Challenge...we are half way there now...good luck to all!

 

 

THIS WEEK'S CHALLENGE:

 

This week we'll be revisiting some of our past challenges to see how you've been doing with the ones you've tried out.

 

1. Did you try to cut down on adding salt to your food?
2. Did you switch to a healthier cereal after reading the nutrition label on your usual box?
3. Did you determine if you were eating too many calories per day and if so, how were you able to cut down that amount?
4. Did you make any changes to your portion size or plate size at meal time?
5. LOL...are you still remembering to do your tummy tuck as much as possible?
6. Have you been weighing your food to see if you are getting your serving sizes right? How close were you to being correct?
7. Are you trying out last week's recipe for Fat Flush Water?

 

 

Most importantly:

 

We examined the different issues that could be holding each of us back from losing weight/eating healthier. Have you accomplished anything towards conquering your #1 issue?

 

My #1 issue is my lack of willpower where evening snacking is concerned. Last year I had no problem sticking to it, guess I really wanted to lose weight more last year and this year I am content to just maintain that weight loss. LOL...who am I trying to kid here? LOL...I am not content! I really want to lose more weight...so why am I settling for the weight I am at now? Good grief girl, get your willpower kicked into high gear again!!

 

My check-in status...sadly no weight loss...lol I don't see a new pair of flip flops in my future.

 

NEXT WEEK'S BLOG: Got Milk?

 

 

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DISCLAIMER: Whenever I use the word DIET in my blog posts I am in no way suggesting that I have invented/discovered some miracle system to lose weight. Whenever I use the word DIET, I am simply substituting a single word to replace the longer phrase EATING HEALTHIER THAN IN THE PAST.

FAT FLUSH

 

A couple of weeks ago I tried out the Fat Flush Water. Apparently it was first introduced by nutritionist Kim Lyons on The Biggest Loser tv show and then became popular when it was featured on The Dr. Oz Show. LOL...I didn't know about it until I saw a recipe for it shared on my facebook newsfeed.

 

5 easy steps to making it:

1. You start out with a pitcher of water with ice cubes.

2. Add 1 slice of grapefruit.

3. Add 1 tangerine.

4. Add 1/2 cucumber, sliced.

5. Add 2 mint leaves.

I've seen a few variations to the recipe:

Some people add wedges/sections of grapefruit and tangerine rather than slicing them.
Some find that leaving the rind on makes the water too bitter so they remove it.
Others like to take the water with them so they make up individual bottles. LOL...from the size of the opening, it looks like alot of extra chopping and squeezing is needed to get everything into the bottles!

How the Fat Flush Water works:

It contains grapefruit that’s loaded with vitamin C to help your body turn fat into fuel.
The tangerine increases your sensitivity to insulin, stabilizes blood sugar, and stimulates genes to burn fat.
Cucumber helps you feel full and acts as a natural diuretic, which means less bloating and water retention.
And lastly, it has peppermint, which is not only refreshing but also promotes better digestion and stomach calm.
Make a big pitcher of Fat Flush Water every morning.
The longer it sits, the better it will taste.
Drink at least one 8 ounce glass three times a day before each meal for 10 days straight.

I've even seen it suggested that a few green tea bags can be added to the pitcher. Since I'm already drinking hot green tea to help with burning fat, I think I will try it cold in my next round of fat flush water.

THIS WEEK'S CHALLENGE:

This week I am challenging everyone to try the Fat Flush Water.
Try it for the 10 days and then let us know here on the blog how you feel afterwards.

LOL...although I enjoyed the taste of the fruity water over my usual plain fare...my fat is still here!
But I will still be joining in this challenge (with the addition of the green tea).

One note: I couldn't find any mint leaves so my version isn't minty at all.

NEXT WEEK'S BLOG: Monthly check-in

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DISCLAIMER: Whenever I use the word DIET in my blog posts I am in no way suggesting that I have invented/discovered some miracle system to lose weight. Whenever I use the word DIET, I am simply substituting a single word to replace the longer phrase EATING HEALTHIER THAN IN THE PAST.

SURVEY SAYS...

A fitness survey found that people say they are most likely to do this on Sunday nights between 7:00pm and 10:00pm.

Answer: Binge eat, or cheat on their diets.

Personally, those hours are the most difficult for me any day of the week. But I am most likely to succumb to the urge on the weekends.

LOL...this scenario gets me everytime...I buy something (usually ice cream bars on sale)...but then can't pace myself...telling myself that the faster I eat them up, the sooner the temptation is gone.

I don't usually feel guilty because I know that one bad meal isn't going to set me back.

I also realize that if I let it get out of hand, it really will upset my progess.

But nothing beats taking a day off from the stress of coming up with healthy meals that also keep the calorie count down :)

THIS WEEK'S CHALLENGE:

1. Is there a specific day of the week when the urge to splurge hits you?
2. Is there a certain time of day when this craving hits?
3. Do you give in and indulge yourself?
4. Do you feel guilty afterwards, lol?
5. What is your go-to cheat item...Is it always the same or do your cravings change?

NEXT WEEK'S BLOG: Fat Flush

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DISCLAIMER: Whenever I use the word DIET in my blog posts I am in no way suggesting that I have invented/discovered some miracle system to lose weight. Whenever I use the word DIET, I am simply substituting a single word to replace the longer phrase EATING HEALTHIER THAN IN THE PAST.

MY TIME

 

This week's blog is about our workouts. More specifically, what time of day we do those workouts and why.

 

Personally, I workout 3 times almost every day. I feel that I need to do a workout after each meal to work off some of the calories I've eaten before they turn into more fat, lol.

 

After over a year of this, I started to wonder if I was doing things right or not, so I decided to do a bit of research.

 

 

As the above pic shows, there are 2 times of day for workouts. LOL...right away it seems I'm doing it wrong!

 

1. Morning workouts:

 

Morning workouts are best if you want a better night’s sleep.

People who work out at 7 a.m. sleep longer and have deeper sleep cycles than those who exercise at other points in the day.

Early birds also experience a 10% reduction in blood pressure during the day and a 25% dip at night.

The better you sleep, the better it is for your body. It increases your cardio health, decreases stress and anxiety, helps you maintain your weight and lowers your blood pressure.

Plus, the more time spent in deep sleep, the more time your body has to repair itself.

 

 

2. Evening workouts:

 

Evening exercise boosts workout performance.

Core body temperatures are higher at that time, making our muscles and joints more adaptable to exercise.

This means less injuries occur.

 

 

When it comes to weight loss, it’s a toss-up between mornings and evenings.

 

In one study, participants were split into two groups. One group walked in the morning, while the other walked in the evening. At the end of the study, evening strollers did better overall with weight loss, losing more fat mass than morning walkers.

On the flip side, research shows that exercising in a fasted state (which is usually only possible before breakfast) is better for weight loss because our bodies burn a greater percentage of fat for fuel during exercise, instead of relying on carbohydrates from food.

 

 

On another note...The best time of the day is when you will do it most consistently. The benefits of physical activity are tightly linked to the amount you do on a consistent basis.

 

Bottom line: Don’t sweat the time of day too much – just break a sweat whenever you can.

 

 

THIS WEEK'S CHALLENGE:

 

Stop and think about your workouts...

 

1. When do you find is the best time for you to get your workout/exercising in?

 

2. Why is this the best time for you?

 

3. Will you change your timing now that you've read my blog?

 

As for myself, I see that I've got both recommended times covered...and a mid day one thrown in for good measure...so on second glance, I'm not doing it wrong after all :)

 

NEXT WEEK'S BLOG: Survey Says ...

 

 

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DISCLAIMER: Whenever I use the word DIET in my blog posts I am in no way suggesting that I have invented/discovered some miracle system to lose weight. Whenever I use the word DIET, I am simply substituting a single word to replace the longer phrase EATING HEALTHIER THAN IN THE PAST.

THE WEIGHT OF THE MATTER

This week's blog is about what I consider to be one of the top two kitchen items necessary for eating healthily. As you may recall from a previous post, the first was a food slicer. The second is a food scale.

Many times nutrition labels have serving size listed by weight. So if you are eating based on calorie intake like I am, it's a must to get it right or you could be doing it all wrong lol!

In my experience, there are three categories of weigh-ins:

#1: Confirmation - This is the most commonly used. The label tells you how many grams a serving is so all you need to do is weigh your item. As in the cheese shown above, you just have to start off with a small slice and then add more until you get to the correct serving size.

#2: Verification - This is needed for generic labelling of food items. For instance, serving size will be listed as one medium potato, one large apple, one small banana, etc. You will need to weigh your apple to make sure your idea of large is the same as theirs.

 

#3: Customization - This one is used if you have sliced a loaf of bread yourself, especially an oval shaped one. If you have sliced it thinner than the store would have, you will need to find out how many grams less your slices are. Plus, with an oval shaped loaf,not all slices are the same size. The first few slices from each end will be smaller than centre ones so they will weigh less.

If you don't already own a kitchen scale, I hope you'll go out and buy yourself one. I just couldn't lose weight without weighing my food first :)

 

Just using what's available to me in our town, lol and all we have is Canadian Tire at the moment...the cheapest kitchen scale is a mechanical one...this is a Starfrit for $10.

 

And for the more popular easier to use digital style...this is a Starfrit for $20.


THIS WEEK'S CHALLENGE:

Have some fun with your kitchen scale. LOL...play with your food! Find out just how wrong or right you've been about guesstimating the weight of your serving sizes :)

1. Grab a potato from your bag. Dig around to find one that you think is a medium potato. Now weigh it. Is it 150 grams?

2. Cut off a slice of cheese. LOL...without a ruler to get the 3cm cube which is a serving size. Now weigh it. Is it 30 grams?

3. Continue the game with other foods in your kitchen and then comment below on any surprises you got when using your scale :)

NEXT WEEK'S BLOG: My Time

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DISCLAIMER: Whenever I use the word DIET in my blog posts I am in no way suggesting that I have invented/discovered some miracle system to lose weight. Whenever I use the word DIET, I am simply substituting a single word to replace the longer phrase EATING HEALTHIER THAN IN THE PAST.