Thursday, February 23, 2012

Something for everyone....

Today's lunch started well... small single serving Bruschetta pizza and large salad.... then... add Special K cracker chips.... still hungry.. add 100 cal bag of popcorn.... then finally some Frosted Flakes and skim milk. THAT IS RIDICULOUS! I couldn't stop myself. I am admitting this because I know admitting it happened will help me stop it in the future, and I'm sure it has happened to others (your not alone).

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Anyway like Tony said it is time to regroup....

Here is a article I copied here from the "Eat this, Not that" page (I copied it here in one piece instead of clicking on their page 20 times to see it all).

20 Habits That Make You Fat

Decades ago, around the time of Steven Tyler's last haircut, a completely wrong-headed idea started being passed around America's dinner tables: Eating fat makes you fat.

Wrong. Eating fat won’t make you fat, any more than eating money will make you rich. Calories make you fat, and most “low-fat” or “fat-free” foods actually have just as many calories as their full-fat versions, because of added sugar and chemicals. And there’s no debate on this one: Since we made “cut down on fat” our favorite food craze roughly 30 years ago, the U.S. obesity rate has doubled. Among children, it has tripled. That’s a failed food policy if ever there was one.

But it’s just one of many “get fat” habits that can be turned into a “slim-down” habit, starting today. All you need is a pinch of resolve and a few new routines. Here are the 20 habits you can replace right now . . .

#1: Eating "low-fat"
It sounds crazy, but stop buying foods marketed as low-fat or fat-free. Typically, they save you only a few calories and, in doing so, they replace harmless fats with low-performing carbohydrates that digest quickly—causing a sugar rush and, immediately afterward, rebound hunger. Researchers from the University of Alabama at Birmingham found that meals that limited carbohydrates to 43 percent were more filling and had a milder effect on blood sugar than meals with 55 percent carbohydrates. That means you’ll store less body fat and be less likely to eat more later.

#2: Not seeking nutrition advice
Good news here: By reading this, you’re already forming habits that can help you shed pounds. When Canadian researchers sent diet and exercise advice to more than 1,000 people, they found that the recipients began eating smarter and working more physical activity into their daily routines. Not surprisingly, the habits of the non-recipients didn’t budge.

#3: Sleeping too little or too much
According to Wake Forest researchers, dieters who sleep five hours or less put on 2½ times more belly fat, while those who sleep more than eight hours pack on only slightly less than that. Shoot for an average of six to seven hours of sleep per night—the optimal amount for weight control.

#4: Eating free restaurant foods
Breadsticks, biscuits, and chips and salsa may be complimentary at some restaurants, but that doesn’t mean you won’t pay for them. Every time you eat one of Olive Garden's free breadsticks or Red Lobster's Cheddar Bay Biscuits, you're adding an additional 150 calories to your meal. Eat three over the course of dinner and that's 450 calories. That's also roughly the number of calories you can expect for every basket of tortilla chips you get at your local Mexican restaurant. What's worse, none of these calories comes paired with any redeeming nutritional value. Consider them junk food on steroids.

#5: Drinking soda—even diet!
The average American guzzles nearly a full gallon of soda every week. Why is that so bad? Because a 2005 study found that drinking one to two sodas per day increases your chances of being overweight or obese by nearly 33 percent. And diet soda is no better. When researchers in San Antonio tracked a group of elderly subjects for nearly a decade, they found that compared to nondrinkers, those who drank two or more diet sodas a day watched their waistlines increase five times faster. The researchers theorize that the artificial sweeteners trigger appetite cues, causing you to unconsciously eat more at subsequent meals.

#6: Skipping meals
In a 2011 national survey from the Calorie Control Council, 17 percent of Americans admitted to skipping meals to lose weight. The problem is, skipping meals actually increases your odds of obesity, especially when it comes to breakfast. A study from the American Journal of Epidemiology found that people who cut out the morning meal were 4.5 times more likely to be obese. Why? Skipping meals slows your metabolism and boosts your hunger. That puts your body in prime fat-storage mode and increases your odds of overeating at the next meal.

#7: Eating too quickly
If your body has one major flaw, this is it: It takes 20 minutes for your stomach to tell your brain that it’s had enough. A study in the Journal of the American Dietetic Association found that slow eaters took in 66 fewer calories per meal, but compared to their fast-eating peers, they felt like they had eaten more. What’s 66 calories, you ask? If you can do that at every meal, you’ll lose more than 20 pounds a year!

#8: Watching too much TV
A University of Vermont study found that overweight participants who reduced their TV time by just 50 percent burned an additional 119 calories a day on average. That’s an automatic 12-pound annual loss! Maximize those results by multitasking while you watch—even light household tasks will further bump up your caloric burn. Plus, if your hands are occupied with dishes or laundry, you’ll be less likely to mindlessly snack—the other main occupational hazard associated with tube time.

#9: Ordering the combo meal
A study in the Journal of Public Policy & Marketing shows that compared to ordering a la carte, you pick up a hundred or more extra calories by opting for the “combo” or “value meal." Why? Because when you order items bundled together, you're likely to buy more food than you want. You're better off ordering your food piecemeal. That way you won't be influenced by pricing schemes designed to hustle a few more cents out of your pocket.

#10: Facing the buffet
Cornell researchers found that when eating at a buffet-style restaurant, obese diners were 15 percent more likely to choose seats with a clear view of the food. Your move: Choose a seat that places your back toward the spread. It will help you avoid fixating on the food.

#11: Eating off larger plates
One study found that when given an option, a whopping 98.6 percent of obese individuals opt for larger plates. Translation: More food, more calories, and more body fat. Keep your portions in check by choosing smaller serving dishes. If need be, you can always go back for seconds

#12: Putting serving dishes on the table
Resist setting out foods buffet- or family-style, and opt instead to serve them from the kitchen. A study in the journal Obesity found that when food is served from the dinner table, people consume 35 percent more over the course of the meal. When an additional helping requires leaving the table, people hesitate to go back for more.

#13: Choosing white bread
A study from the American Journal of Clinical Nutrition found that when obese subjects incorporated whole grains into their diets, they lost more abdominal fat over the course of 12 weeks. There are likely multiple factors at play, but the most notable is this: Whole grain foods pack in more fiber and an overall stronger nutritional package than their refined-grain counterparts.

#14: Taking big bites
The American Journal of Clinical Nutrition found that people who took large bites of food consumed 52 percent more calories in one sitting than those who took small bites and chewed longer. By cutting food into smaller pieces, you can increase satiety and enjoy your food more thoroughly. A good general rule? The smaller your bites, the thinner your waistline.

#15: Not drinking enough water
Adequate water intake is essential for all your body’s functions, and the more you drink, the better your chances of staying thin. In one University of Utah study, dieting participants who were instructed to drink two cups of water before each meal lost 30 percent more weight than their thirsty peers. And you can magnify the effect by adding ice. German researchers found that six cups of cold water a day could prompt a metabolic boost that incinerates 50 daily calories. That’s enough to shed five pounds a year!

#16: Having overweight friends
Research from the New England Journal of Medicine indicates that when a friend becomes obese, it ups your chance of obesity by 57 percent. This probably has to do with the social norms that you’re exposed to. Rather than ditch a friend who starts to put on a few extra pounds though, suggest healthy activities that you can do together, and avoid letting him or her dictate the meal (“Let’s split the cheesecake!”).

#17: Eating too late
Your body can burn flab while you sleep, but only if it isn't too busy processing a full stomach. A new study in the journal Obesity looked at the sleeping and eating habits of 52 people over seven days, and it found that those who ate after 8 p.m. took in the most daily calories and had the highest BMIs.

#18: Not using a scale
Looking at your body weight reinforces weight-loss goals and makes it difficult to cheat your diet. When University of Minnesota researchers observed dieters who weighed themselves daily, they discovered that the routine of stepping on a scale helped those people lose twice as much weight as those who weighed themselves less frequently. Avoid being thrown off by natural fluctuations in body weight by stepping onto the scale at the same time every day.

#19: Drinking fruity beverages
Most restaurants and bars have ditched their fresh-fruit recipes in favor of viscous syrups made mostly from high fructose corn syrup and thickening agents. As a general rule, the more garnishes a drink has hanging from its rim, the worse it is for your waistline.

#20: Eating when emotional
A study from the University of Alabama found that emotional eaters—those who admitted eating in response to emotional stress—were 13 times more likely to be overweight or obese. If you feel the urge to eat in response to stress, try chewing a piece of gum, chugging a glass of water, or taking a walk around the block. Create an automatic response that doesn't involve food and you'll prevent yourself from overloading on calories.

Thanks for reading!

Sunday, February 19, 2012

Today marks 30 days in my journey....

So today marks the 30 day mark in my journey. So far I have lost over 16 pounds. I am closer to my goal... actually adjusted my goal a little lower now. Anyways... I think the biggest thing I have learned from this is the knowledge.

Knowledge is power. I used to 'think' I ate well and exercised enough. But looking back I exercised enough to keep myself fat. It is crazy how you can snack away your calories for the day and gain weight. It is more crazy to know that the 300 calorie snack is equal to a 3 mile run... insane when you think about food that way. It also helps me not want that food as much - when I realize how much work I have to do to burn that off.... 30 minutes of running for 5 minutes of eating a ice cream sunday.

I have 92 days left before Mount Mitchell - this year should be good!

Friday, February 17, 2012

Places to eat....

OK - a new place (well new while counting calories). Longhorn Steakhouse. They have a 500 calorie lighter menu section with like 5-6 full dinners on with less than 500 calories. Made eating out a snap! OK - I really like that place again. I was a little afraid of how bad it was going to be to eat there and we found that and it tasted great and low calorie.


7ounce Flo Fillet, Green beans, salad with vinaigrette dressing

As I venture out and find new places I will post them.

Wednesday, February 15, 2012

25 days in and 15 pounds later..

First off I would like to Thank EVERYONE! The support and comments on weight loss are very important to me. They keep me going. I'm currently about 1/2 way to my goal for Mount Mitchell. I have a little over 12 weeks left. I almost want to change my goal to a lower number. But I am afraid that the next 15 pounds will be tougher... and may take longer, having more ups and downs along the way. As long as there are more downs than ups... I'm fine with it.

Thinking about the last 3 weeks.... I really haven't been tempted too much... I have had my moments falling off the wagon. Eating 2 servings of ice cream at one sitting.. candy.. doritos... but I logged everyone of them. But overall the change hasn't been that bad.

Now I do not eat out much, and I really don't like to now. I find it easier to control the food (quantity, quality, and its handling) if I eat at home. It may not be as easy, and I am now constantly on a mission to find a new great meal to eat that everyone will like. But the biggest things I have noticed is that Freddy, my 10 year old son, is recognizing the change. He is starting to be aware of things he eats. That alone is great to me. If I can make a change in my life that Freddy will incorparate into his life - that is priceless. I can see now that everything I do influnences him, and it helps me to be better.

The other thing I noticed since cooking more for myself instead of being out to eat - I have been less sick. I don't know if it is the processed food not being optimal for my body? The cleanilyness of how it was prepared? The health and cleanilyness of the food prep people? Or what - but I feel way better eating at home.

That's the update... biggest thing - THANKS FOR THE SUPPORT!

Thursday, February 9, 2012

Week Three....

I'm starting to miss my junk food. I had some Frito's with yesterday's lunch. To get the quantity of them I wanted I had to have 2 servings. 320 calories. Afterwards the guilt sat in.... the Frito's were more than 1/2 of my meal. That's ridiculous. Need to get my head back on straight.

One thing I like to eat is Frickers, BW's, etc.... spicy chicken. I love it when food makes my nose run (and I don't have a cold). One new favorite meal I have been making is a pita with lettuce, a very small amount of blue cheese dressing, grilled boneless, skinless cheicken breast and a ton of RedHot. A half pita with that in it - is typically about 225 calories each (and a bunch less if I don't use the dressing, like 150 cal each)

Something I want to add more to my diet is fish. I had some Tilapia and Flounder this last week. I baked both. Both were fine - but I need to work on seasoning for them to get the - wow that was good taste.

My weight... with the weakness... I am still hovering at 212,213 range... still a solid 12 pound loss in 3 weeks. If I can get a solid 1-1/2-2 pounds a week from here I will be happy.

Also recently I got involved with the MVMBA (Miami Valley Mountain Biking Assn) again. I'm the treasuer. So with the new management style of the new leadership I am getting excited about mountain biking again. I will actually have to get out, tune up my bike and clean the mud off it that has been on there for over 2 years now.

Fred out.

Sunday, February 5, 2012

Just over 2 weeks in.....

I started this ride on Jan 21 - so just over 2 weeks ago, 2 weeks and one day to be exact. So far I have lost 12 pounds. Not bad, the trend is losing and on my way down for more. I really haven't changed the food I ate - just making more educated decisions on what I eat.

My recent creation. Meijer brand whole wheat pizza crust (square shaped), Mid's Homestyle Pizza Sauce, low fat skim milk motz cheese, and add mushrooms, banana peppers, white onion, and spicy Jenni-o turkey sausage (sliced in thin pepperoni style sizes. Cut the pizza up in to 8 slices and you can get it done for 200 calories a slice or less.... not to bad for a pizza. It has actually turned into my wife's favorite. Pizza is tough on a low calorie diet.

Got out on a small bike ride today with Freddy - we did a Urban Assault ride on the neighborhood and school. Good time. Little over 5 miles and Freddy's smile was even bigger.

It's not what you want - but making the most of with what you have.

Wednesday, February 1, 2012

the Bounce....

Today was rough... I was up 1.2 pounds. I knew there was going to be a day that I went up - just a matter of when. It's dissappointing to see a gain.. but after losing weigh for 12 days straight - my days were numbered. I didn't eat bad yesterday, and I did burn a ton of calories on a bike ride. I do now see how frustrating the people get on The Biggest Loser.

I hate you...
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Yesterday wasn't all bad... it was one of the best days of Janurary weather-wise. I got out on my bike and road - it was warm and got wet. I ended up riding 16 miles and only 2 of them were dry (if you count the light misting, then it was all wet). Anyways - it was so nice to not to have to be bundled up like a Ralphies little brother (in A Christmas Story). I felt so much faster, even with the crazy 18mph winds... which never felt like I got a good tailwind anywhere. It was mostly cross winds. But overall it was great to ride - I didn't want to stop other than the rain was getting worse and I wasn't really prepared for it.

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