Diastasis

I love to read my cousin Bethany's blog! She has a gift for keeping things interesting and to the point. I always get excited when I see she's made a new post! So I knew I wanted her to make a post for the Challenge, and that regardless of the subject, it'd be intriguing and informative! And she delivered! I'm so excited to go for the extra point and try the video! Anyway, here's what she has to say:

All through high school wherever I decided I needed to firm up my belly, I would do crunches. In college I discovered the plank, and added that to the abs routine. But even at my lowest weight, when I was working out for an hour 6 days a week, I still had a little belly pooch. I thought I just wasn't working hard enough or eating clean enough.

After I had my baby, I had more than a little pooch to deal with, and I couldn't wait to start working my core. But pregnancy and a c section had left me so weak I couldn't even sit up in bed, much less do 100 crunches! So I did what anyone would do, I asked Google! I searched for postpartum workouts, and what I found was surprising. Crunches weren't going to help me, in fact, they could make my pooch worse!

The more research I did, the more amazed I was. Diastisis recti, where the right and left halves of the Rectus Abdominis muscle spread apart, affects 90% of women during and after pregnancy, but I had never heard of it! Shouldn't my doctor have talked to me about this?? Shouldn't it have been mentioned in all the books I read??

And before you ladies that have never had babies let your eyes glaze over, keep reading! This affects you too!

It turns out that sit ups, crunches, planks and similar exercises pull your abdominal muscles apart. So while you are getting stronger, you're not helping your belly get any flatter. And if you do have a separation, those exercises are doing way more harm than good!! (If you want to find out if you have diastisis recti there's a good video that explains how to do a self check here.)

I'm not a personal trainer or exercise physiologist, and I don't have all the answers for what exercises are good or bad, but I've found that anything that requires you to pull your core muscles in (like Pilates) is going to give you a slimmer middle than something that makes you push your core out (like crunches). You also want exercises that focus on your transverse abdominous, a muscle that wraps around your middle and acts like a girdle, and not just your "six pack".

My challenge for you this week is to go to this link and do the workout. It's less than 10 minutes, and you can do it in whatever you're wearing now.

If you want a bigger challenge, measure your waist today, then do the video every day for two weeks, and see how much smaller you get! I personally lost 3/4 of an inch from my waist in two weeks, doing it 5 days a week, and without dieting or losing any weight!

If you want more information about diastisis recti, the whole website is really awesome, and has a ton of information about diastisis recti and tummy safe exercises. You have to be a member to see most of the workout videos, but all of the information is free.

Exercise!

La Rae has always been so motivational to me! So I'm glad she has written about one of the subjects that I struggle with the most! I'm seriously already so motivated, and have already heightened some of my goals and pushed myself a little harder today! Thanks so much LaRae!

Hey gals!! This week we’re going to get our hearts pumping & calories burning! EXERCISE! Exercise is something I am not an expert on, but it is something I am passionate about! I hope my thoughts and passion can help light a spark for you to gain a love for exercise too!  

If you are stuck in a rut & don’t know where to start, here are a few ideas to help get you jump started! If you already have an exercise routine…way to go!!...and hopefully these ideas will keep you going! 

What are your reasons to exercise? Beginner or advanced it is a good idea to sit down and write out some of your reasons to exercise. There are the obvious ones…more energy, lose weight, build muscle, ect. Then there are the reasons that take a little more thought…here are a few ideas from my list of reasons why I exercise…

1. Makes me happy. On days that I don’t exercise I am a grump! One of my favorite “name that movie” quotes….”exercise gives you endorphins, endorphins make you happy, happy people just don’t shoot their husbands!”….anybody know this one??!
2. Relieves stress & clears my mind. I try to run a few times a week just to help clear my mind. Sometimes I don’t take my IPod, just so I have that time to really ponder deep & re-evaluate life. I also get some great thoughts & ideas while I exercise!
3. Exercise gives me confidence & makes me feel proud of myself. Exercise is not easy (in more ways than one!) When I reach a fitness goal it is a great feeling of accomplishment! After I finish a good exercise & I’m dripping sweat (love that feeling!) I am like…”BOOM! I just killed it this morning!” Be proud of yourself!!
4. Exercise helps me stay productive. On days that I exercise in the mornings I find that I have more energy & motivation to get more done throughout the day. Days that I don’t get an early morning exercise in are so sluggish! 
5. Example. I love that my girls come & exercise with me! They love to do jumping jacks, and watching them try to do a push up is the cutest thing! It’s not always easy having them right under my feet while I exercise, but teaching them that it is important & fun is so worth it!

My list can go on & on, and this post would go on & on, but when I’m having a hard time putting on my running shoes (yes those days do happen!) I can read my list & remember why I exercise! Which brings me to…

No excuses! We all have 100 excuses not to exercise…I don’t have the time, it’s too hot, I’m too tired, I’m sore, it’s hard, etc. BUT we all have 101 excuses to exercise!! (refer to your exercise lists!) Time! This was my biggest excuse! We all have crazy schedules, and maybe yours doesn’t allow an hour to exercise. However, if you start with 3 different 10 minute activities (morning, midday, evening), then you’ve put in 30 minutes of exercise that day! A few ideas to sneak exercise into your day…take the stairs not the elevator, walk part of the way to work, do housework at a brisk pace, work in your yard, park in the north 40 at the grocery store or post office. Don’t try to find the time, MAKE the time! We can’t control the weather, but let’s not use that as an excuse to not be active! Pinterest has some great at home exercise ideas that can help with those too hot or snowy days! Exercise can help improve sleeping patterns, but it is probably the last thing you want to do after a 12 hour night shift or being up every 2 hours with a baby….sooo tired! Pep-talk yourself into doing a 10 minute activity…mine is a 10 minute ab workout! If that is all you can do for the day, way to go! Don’t be afraid to be sore! That means your body is working hard for the change you want!! (just drink some pickle juice & eat a few bananas for the next few days!) It’s too hard…. It’s supposed to be hard! If it doesn’t challenge you, it doesn’t change you! Be stronger than your excuses!

Start Somewhere. Now that you’ve got your list made, and the excuse are out of your head you are ready to get started! If you are just starting out on your exercise journey find an activity that you enjoy and can do comfortably. It’s important that we don’t beat ourselves up and compare our fitness levels to others (guilty)….those “others” had to start somewhere too! Small amounts of exercise are better than none at all. Don’t get frustrated after the 1^st week of starting out & not seeing the results you want. Change takes time. The results WILL come, but they will take WORK! When you feel like quitting, think about why you started!

Challenge Yourself. If you already have an exercise routine, step it up! For those in the early stages of exercise routines keep pushing yourself! If you’re walking 2 miles in 45 minutes, try pushing yourself to walk 2 miles in 30 minutes. If your weights are too light & those triceps pushbacks are a breeze go get heavier weights! When doing ab workouts fight for 1 more repetition! Count how many push-ups, crunches, squats, ect you can do in a minute, then the next time try getting 3 more in the minute! Exercise doesn’t get easier, YOU GET BETTER!!

Make it fun! To help keep you motivated, workout with a friend! A workout partner can offer you support & encouragement. Also, you’ll be less likely to skip out on a workout when you know someone is counting on you! Add some fun music, watch your favorite TV show while running on the treadmill, include your family! Add variety! Walk one day, ride your bike the next. I personally like to do upper body one day, lower the next, cardio & repeat. Just like the fun water bottle idea to help you drink more water, get some fun, vibrant workout clothes that will help you feel excited about working out! Keep a workout journal! Mine is just a cheap dollar store calendar that I take the month pages out & hang in my closet. I’ve got it highlighted in fun, bright colors & I have my workouts planned out (kinda like a menu!) when I’ve completed them for the day I mark it off! Make it eye-catchy so you won’t miss it! There are lots of workout trackers online that can help you keep track of your fitness journey. I love looking back & seeing how far I’ve progressed & what I can do to keep pushing forward!  Whatever you do, make exercise work for your schedule, make exercise fun so you won’t get burnt out, make exercise yours! 

Set goals & stick to them! A good goal for many people is to work towards exercising 5 times a week for 30 to 60 minutes (remember you can break those minutes up throughout the day). Exercise has so many health benefits that any amount is better than none. When setting your fitness goals try not to set them so high that you just set yourself up for failure. Set goals that you can achieve, yet that are challenging. Reward yourself! (try to stay away from reward foods!) Rewards like a new outfit, massage, workout clothes or workout music, etc. 

Stay Motivated! Lastly, stay motivated! (easier said than done some days!) Developing an exercise habit is a process. It is not a quick fix, it is a permanent lifestyle change! Don’t’ get discouraged with yourself when failure happens. Pick yourself up & try again. You only have to find enough motivation for today’s workout. When tomorrow comes, you’ll find motivation for that one too. Turn to your family & friends for support & encouragement. Make yourself a motivation wall or book. Look there when things are getting hard. Go online & you will find all sorts of motivational quotes! (I’ve used some in this post!) Today is your day!

I’m sorry for this lengthy post, but I hope my ideas will help you get on track & stay on track so you can enjoy your new, healthy lifestyle! If you need more ideas there are lots of fitness helps online. I’ve just shared some of my personal tips that have helped me gain a love for exercise and develop a healthy habit! 

To earn an extra point this week challenge yourself to 1 more exercise this week & post on the FB page what you did. (If you do 3 days/week, exercise 4 days) Good luck this week! 

One more thought… The moment you really feel your own strength is the moment you commit to exercise for the long run. To get there, however, you have to keep doing it!

Setting Apart the Winners

As soon as I saw that Hilary had joined our Challenge, I knew I wanted to ask her to share a some of her expertise and knowledge with us! I knew she'd majored in nutrition in college and that her professional knowledge far exceeds my personal trial and error knowledge! 

I was even more stoked when she said she wanted to post on portions, and I LOVE her attitude and approach! This is an awesome post! I'm excited to be sharing it with you guys today! Thanks Hil!!

Hi guys! I am actually so excited to be posting on this subject. In my opinion, portion control is what sets the winners apart from the losers as far as weight loss and maintenance are concerned. Once you can grasp portion control, “dieting” becomes soooooo much easier. You no longer feel restricted and you realize that you really CAN have ice cream, cake and brownies…..just not every day. ☺

One important note on portion control is that while we all know there is a limit to how much sugary deliciousness we should be eating, there should also be a limit to some of the healthy foods we eat as well. For example, almonds are great for you, but not the whole bag. Steak can be an excellent source of iron, Vitamin B, protein, magnesium, the good kind of cholesterol and calcium, but when it takes up your whole plate, it’s not a great choice. The only food that (in my opinion) you can NEVER have too much of is vegetables. Other than that, there is a limit and you need to know your limit in order to be successful. 

Here are a few printables that I feel explains portion sizes very well, and I like the visual they provide. I encourage you to print these out and leave them in your kitchen. Put them on your fridge so when you’re making your meals you have a visual as to how much you should be serving!

Once you see what a serving should be, you need to know how many servings of that item you should/can have each day. Again, I use a printable to keep this fresh in my mind. The MyPyramid tells you how many servings of grains, veggies, fruits, and protein you should be eating in one day. If you go to choosemyplate.org, you can get a custom MyPyramid that is set up for your goals, although the one I have added is pretty general and a good baseline.

Once you’ve got a good grasp on how big a portion is and how many you should be having you’re well on your way to practicing great portion control! Here are 6 quick tips that will help you exercise better portion control:

1. Measure- If you’ve been using MFP, then you’re used to this step, if not then start! Measuring your food seems tedious at the beginning, but once you get used to it, you’ll become a natural at judging what 1 cup of veggies is, or how ½ cup of brown rice looks on your dinner plate. 
2. Use smaller dishes- Our eyes are tricky little things. If you use a smaller plate, you are bound to eat less (genius, right). Try thinking opposite. Use your salad plates for your main dish, and your dinner plates for you salads. Same with dessert. Use smaller bowls for ice cream, puddings and creamy soups and the bigger bowls for fruit, and broth based soups.
3. Measure out your servings- If you’re planning on eating something from a bag, like chips, measure out one serving and put them in a bowl. DO NOT EAT FROM THE BAG. You’ll eat WAY more than one serving, I promise.
4. Pack up Leftovers- Once you’ve made dinner, dish out servings for your family and then pack up the leftovers BEFORE you sit down and eat. Once it’s away, you’re much less likely to keep eating. If this seems too extreme for you, then I would suggest to keep all the food in the kitchen, don’t put the dishes out on the table. If it’s right out in front of you then you’re much more likely to eat seconds. Out of sight out of mind.
5. Stay on Schedule- Eating on a regular schedule will help keep you from getting too hungry between meals. You’re much more likely to overeat and disregard portion sizes when you’re starving. 
6. Portion size vs serving size- I think we all know the difference between portion size and serving size. The serving size is listed in the nutrition facts on foods and lets you know that is the size they used to obtain their nutrient count. That does not mean this is a good portion size. Knowing the difference can help you stick with the correct portion size and help you cut down on useless calorie consumption. 

One last thing, when I was studying nutrition in school, we used a website that I still use ALL THE TIME. Eatright.org is the website used and regualted by registered dietitians and has some great information about health and nutrition. They have articles about everything you could ever think of or wonder about regarding health. To earn an extra point this week go to the website and find an article that interests you. Read it, and then post about what you learned/appreciated from the article on our facebook page. You could even link the article to share with everyone. 

There you have it! Hopefully this has been helpful. Good luck this week focusing on portion control! 

Do What is Hard

"Discipline is that characteristic which will give you the strength to avoid giving up what you want most in life for something you think you want now."

-Richard G. Scott

We have a family member who's trying to make some pretty significant life changes right now. He's been getting really discouraged because it's been requiring a lot more work and time and stretching than I think he was prepared for. 

I can't count the number of times I've told him throughout this whole thing, "you have to do what's hard NOW to getto where it's easy". 

I've been thinking a lot this week, about how true that is in so many aspects of life. Whether it's saving money, going to college, working through a rough relationship, moving for a new job, or even staying at one you don't like to support your family; all these things require doing putting off instant gratification and doing what's hard NOW to be more comfortable and get what is REALLY wanted later. 

As I was thinking about what I wanted the overall theme of this challenge to be, I realized how perfectly that message also fits into creating a healthy lifestyle. It's hard to eat healthy. It's hard to track every single thing you eat. It's hard to push yourself for a good workout. It's hard to find time to workout. It's hard to stop after one piece of pizza or one bowl of ice cream. 

However, if we can all commit to doing what's hard now, in the long run, it won't be hard. We'll be able to indulge in treats a little more and it will be easier to turn them down. Workouts will become habits and become enjoyable. Healthy living will be a lifestyle and not just something that's hard. 

I don't quite feel like I'm getting out the motivation I'm feeling from this realization, so here are some quotes that reflect how I'm feeling. You can earn another extra point this week if you comment and let me know which you like best and feel should be our motto, or even post a different one that's not on here (Katie and Ashley K, you've already earned that point, but I'd still love to hear your thoughts!)

Healthy Weight Loss-How to start and Maintain

Hey Everyone!

I'm SO happy with how that first week went, were you?? I know some of you were a little discouraged with not getting as many points as you'd hoped, but I'm still so proud of everyone who submitted points! You're starting, and hopefully looking at your points will help you see areas where you might want to focus your weekly goals. Also remember that the points are only intended to help you reach the main goal of this whole thing, which is to get you to a healthy, maintainable weight. And that's what we'll focus on this week, how to have healthy, sustainable weight loss. 

(A lot of this post will be a combination of posts I made the last go-round, so bear with me if this seems redundant!)

DIET, DIET, DIET!

Image via Google

As I said on my "Someday Skinny" page, I feel that for me personally, weight loss is about 97% diet and 3% exercise.  SO, when I'm giving people advice about where to start, especially if you feel like you're really starting from scratch like I did, I usually suggest they start by putting a significant amount of their focus on what they're eating.  In my experience, I've seen much faster and more noticeable results by focusing most of my planning and dedication on diet.

Just to be clear, I'm using the word "diet" as a noun, not a verb! I'm NOT saying, "you have to go on a diet", or "you have to diet". I'm saying you need to adopt a healthy diet. Eat clean, healthy and in reasonable portions 80% of the time!

A great way to be aware of and control what you're eating is to count calories or keep some sort of food journal. 

I realize that calorie counting is hard and tedious, but I highly recommend it if you've never done it before. Free apps like MyFitnessPal are a great way to help you realize exactly how much you're eating and help you decide how much you should be eating. Most people are surprised to find out exactly how much they're consuming vs. how much they need. When I first started counting calories, I learned that in order to MAINTAIN my current weight, I should've been eating about 1800 calories a day.  I was completely surprised to find out I was actually averaging between 2500 and 3500! Most people need a deficit of about 500 calories a day to lose weight. That could be a daily candy bar, or Blizzard, or shake! It's so important to understand the calorie load of the foods you're consuming!

Image via Google

Remember to make the calories you are eating healthy ones! Stock up on fruits and vegetables and whole grains. Most vegetables are so low calorie, you can eat very generous amounts and stay within your calorie goal. Try to substitute unhealthy ingredients in some of your favorite recipes for healthy ones.

If you've counted calories before, and are just plain sick of it, keeping a daily food journal is another great way to be aware of what you're eating. Writing it down or taking pictures of your food are other ways to be able to look back at exactly what you ate. I know a big pitfall for me is thinking I had a good eating day and then looking back and realizing, "oh yeah, I had seconds of dessert" or, "I guess my veggies didn't take up most of my plate like I thought". 

I've seen so many people on diets walk around chronically hungry. In my opinion, if you're hungry, you're not eating a healthy diet. Remember, you're trying to create this for the long haul. You can't walk around hungry all the time! If you're hungry, eat something healthy to keep your blood sugar up and your metabolism going, but try to have that snack before you get hungry. On the contrary, I know I'm doing well when I feel satisfied all the time.I've heard from several people once they've gotten started that they feel like their meal plan is too much food and that they don't even want their snack when it's time for it.

There's A LOT to say in this diet section but I feel like a lot of cleaning up diet just takes time, learning and trial and error. So if you feel overwhelmed or discouraged because you're trying to eat healthy by tomorrow, take a step back...we'll get there one step at a time! Simply trying to be aware and conscious of what you're eating makes a big difference!

BE ACTIVE

Image via karmajello.com

 Most people find it easier to eat right when they stay active. Try to go for walks or do a light exercise circuit around the house every other day or so. My 3 year old LOVES taking turns on my yoga mat with me doing push-ups.  Especially if you're starting the way I'm suggesting, you don't have to set aside two hours of kid-free time to work out!  I used to work 12 hour night shifts with a girl who was extremely fit and she would do quick workout routines she'd found on Pinterest during her breaks.  You'd be surprised where a few 10-15 min. exercise sessions will get you!

DRINK MORE WATER

Image via blog.spafinder.com

I feel like diving into all the health benefits of drinking water would take all day, when really the only thing that needs to be said is just do it!  It's KEY to weight loss and overall good health! 

Try to have a water bottle with you all the time!  It sounds lame but my water drinking habits changed drastically when I got this cool, cute water bottle I actually felt kind of cool toting around.  If you think that might help, try it! 

SET GOALS AND MAKE A PLAN TO ACHIEVE THEM.

 I've found that I very rarely have success without a well thought out plan!  You need to know what your goals are and plan how you're going to get there.  Make a menu plan and a workout plan. This is SO important to help keep you from falling back on bad habits or convenient, but unhealthy meals. I've found that for the most part, if I don't plan a time to exercise, it doesn't get done. Even if the plan is fitting in wall push-ups while the kids are in the tub! Have a back-up plan in case you have one of those days where it's 6:00 and you haven't even started yet! 

This is a good outline to follow when making goals:

1. Your goal

2. How you plan to carry it out

3. What you'll do if you have an "off" day to get back on track

BABY STEPS

Each of the subjects I just discussed are things I tried to address when making the point system. Personally, I feel like following the guidelines the point system creates is a fool-proof way to lose weight. Like I said, this competition is about weight loss, not points, but I think maximizing the point system will get you there!

Don't get discouraged by setbacks, we ALL have them! I remember during one of my attempts at weight-loss (in the midst of my fast food days), I was so proud of myself because I actually went into the produce section of the grocery store and bought grapes and bananas. Well, come to find out from one of my very health conscious friends, grapes and bananas are "the two fruits at the top of the glycemic index". Basically according to her, the most unhealthy fruits I could've bought. I was very discouraged and went back to the comforts of fast food not long after that. Remember everyone is at a different level. You may eventually get to where you're eating a completely clean diet with organic everything but for now, give yourself a chance to make mistakes and learn what works best for you.

When you start to get discouraged, look back on where you were a week from now. Have you eaten better than you did last week? Have you learned some healthier recipes? Have you eaten homemade meals all week? Were you even consciously making an effort to be healthier this time last month? Be proud of yourself for the healthy decisions and efforts you are making. No matter where you start, it's going to take time to learn what you need to know to get to where you want to be.

This is an excellent article about getting started and overall weight loss. You can earn an extra point this week if you comment and let me know you read it and something you learned/want to incorporate from it!

My KEY To Weight Loss Success

One time, before I ever tried to lose any weight, I remember reading an article in a magazine about a popular female celebrity at the time and what she did to maintain her figure (I've been trying to find the article now, but have had no luck).  I was blown away when I read that all she did was keep a food journal, cardio for 20 mins. a day, and then strength training 2-3 times a week. I kept looking through the magazine to see where I was missing her 2 or 3 hour long excruciating workouts, but there was nothing else! Everything I'd ever heard or seen about weight loss and maintaining it made me think there was no way possible that anyone could maintain such a body without some SERIOUS gym time! I ended up tossing the magazine aside with a "yeah right!" and never really thought about it again until MY time came to try to lose and maintain my weight.

If any of you have read my weight loss story on here, you'll find that I'm convinced that a well-balanced, low calorie diet is the KEY to losing weight. 

Both times I set out to lose weight after having my babies, it seemed like having healthy control over my calorie INTAKE was the only thing that got me there! I've tried just using exercise (in small and larger amounts) in the past, but I would always hit a plateau after 5-7 lbs.

A few months ago, my sister-in-law told me about a friend of hers who recently lost a lot of weight and looks great! She said she asked her friend what exactly she's been doing because she's very trim and toned. She figured her friend was going to the gym at least daily. She said she was extremely surprised to hear her friend say that she had simply adopted a healthier diet with smaller portions and that she'd quit running. She said she loved to run but she "ate like a horse" whenever she ran. Instead, she said she'd do small bouts of exercise reps around the house WITH her kids every day, and that was about it as far as exercise was concerned. After hearing that story, reminiscing on my own, and thinking of so many other people I know who've had weight loss success by focusing on diet and NOT exercised, I've solidified my belief that controlling your diet is KEY.

Just to be clear, I'm using the word "diet" as a noun, not a verb! I'm NOT saying, "you have to go on a diet", or "you have to diet". I'm saying you need to adopt a healthy diet. Eat clean, healthy and in reasonable portions 80% of the time!

I've been pretty frustrated lately, because I feel like so much emphasis is put on exercise when the subject of weight loss arises. I've had conversations with many people on different occasions, who say that they're frustrated because despite large amounts of exercise (even if they're watching their diet), they just can't seem to lose weight or get to the weight they want. They insist that if they don't exercise in extreme amounts, they won't lose any weight or will even gain weight. I see so many fitness blogs and pages that make you (or me anyway) feel like you have to put in hours worth of gym time to get the results they've gotten. There are infomercials up to wazoo promising an amazing body if you just buy their WORKOUT program. But what's never included in the videos and what you don't find out until you buy the product, is that they almost all come with a diet program as well. And you HAVE to follow the diet if you want the results they promise.

Like I've said, this mentality has really been frustrating me lately. Not that I'm frustrated by people who like to exercise! I REALLY wish I had the desire, drive and motivation to be an avid exerciser. It's a goal that I'm consonantly working on. It plays its own role as a key in so many other aspects of health (and we'll get to in later weeks). I'm talking about people who make the FOCUS of WEIGHT LOSS exercise, and then leave what we consume as sort of an afterthought.

I read this article recently and it put my mind at ease to see that there are the fair share of people out there who don't think exercise dominates the ways of weight loss. It seemed like everywhere I tried to look for back up on the issue only led to articles about MORE exercise! So this was refreshing for me to read! (You can get an extra point this week if you read it!)

I think the main point I'm trying to get at here is that yes, exercise is VERY important and vital for SO many aspects of health. BUT if you're wanting to LOSE weight, you won't be able to do it (or will at least only be able to get so far) without controlling what you eat! A healthy diet and controlled calorie intake is crucial when trying to lose weight.

After thinking about this for several weeks, I've realized that 7 points a week for exercise may be aiding to the mindset that you need to exercise every single day in order to see results. I don't want to be aiding the mindset I'm so frustrated with. So, from here on out, you can only earn 4 points a week for exercise. If you want to continue to exercise every day, that's completely fine, but you can only track points for 4 days of it.

I hope this doesn't throw everyone for a loop or discourage anyone. I'm still SO proud of how everyone is doing and SO motivated by you all!

On a Side Note:
Because of my strong pull toward focusing on diet, I often get a little off track when trying to figure out how much I SHOULD be exercising. As with many aspects of health, I turned to Mayo Clinic's website for the answer and feel satisfied with their advice:

• Aerobic activity. Get at least 150 minutes a week (that's 30 mins. 5X/wk) of moderate aerobic activity or 75 minutes a week (that's 25 mins. 3X/wk) of vigorous aerobic activity. You also can do a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week.
  (Keep in mind those words MODERATE and VIGOROUS. Moderate activity would be walking, housework, yardwork, swimming, etc. Vigorous activity would be jogging/running, competitive sports, interval training, etc.)
• Strength training. Do strength training exercises at least twice a week. No specific amount of time for each strength training session is included in the guidelines.

I'm definitely no expert, but in my humble opinion, if you're doing too much more than that, you may be doing too much and you could be inhibiting your weight loss because of it. 

Veggie Loading

I have to just say again how proud and impressed I am with everyone! Everyone's motivation is still holding strong and everyone is continuing to set and achieve awesome goals! I've realized that my points have consistently been some of the lowest in the group. So, I'm going to start posting my points on the blog, along with the top 5 Challengers. It's going to look TERRIBLE, especially compared to the top 5, but I need some accountability!

Anyway, good job everyone! If you've been frustrated with an "off" week, just remember, we will all probably have one over the course of the Challenge. Part of the reason for the Challenge (and why it's been so good for me!) is to help you have a reason to start fresh again the next day/week. A lot of times for me, after an off day/week, it's hard to find the motivation to try to forget about it and start anew the next day. But having a plan already lined out, knowing what I'm focusing on and seeing all of you doing so well despite the setbacks we all have, has really helped me have the desire to stay on track.

Now, on to "Veggie Loading". Like I said when I posted the menu, I jut saw the term "Veggie Loading" one day. Without really being sure what it meant, I decided to use my own interpretation of it. To me, it means adding as many vegetables to every meal as possible.

I've done this in the past, without really having a name for it, and it made SUCH a difference in my weight loss, energy level, appetite and ability to have self control. I think especially if you can make the first few things you eat in the morning include vegetables, you'll be surprised to see how it changes your days.

When I was on a really good track with my "veggie loading", I'd usually start every day with either freshly made juice or a green smoothie. That usually got my day going, and then when I had more time, is actually eat breakfast. More often than not, by the time I was ready to have breakfast, I wasn't craving junk, and instead wanted something that felt nutritious to continue the day. 

Most vegetables (especially the dark, colorful ones) are high in fiber. Fiber is one of those nutrients that is supposed to fill you up and keep you full longer, which is another perk I've noticed when I fill my meals with vegetables.

I understand that for most people (myself included), just the thought of "filling" your meal/plate with vegetables feels forced and makes you want to turn up your nose. So, I'm going to once again leave you with numbered tips of ways you can try to incorporate more veggies in your meals.

1. Try to fill at least half of your plate with vegetables before you add anything else. Make them a variety of vegetables you LIKE so you don't get burnt out trying to gag down the last one by the time your meal is over. I usually try to have 2-3 different kinds of vegetables at each meal. I love salad, so there's always a gimme for me right there.
   
2. Wash, chop and prepare your vegetables as soon as you get home from the store. This is a big one for me! I usually try to chop my lettuce and store it in a big Tupperware (if you put a paper towel in with it, it will soak up the moisture) or Ziploc at the beginning of the week. Then, no matter what I need lettuce for, I always have it ready and handy. Do the same with bell pepper, broccoli, mushrooms, tomato, celery, carrots, spinach, and really any vegetable-almost all of them will be okay to store in a baggie or container in the fridge for a week. For example, I chopped all my broccoli earlier in the week and have used it for a snack/side raw and steamed. I've also used it IN my meals and it goes SO quick because all I have to do it dump it in. I've also pre-chopped all my bell peppers, which makes them an easy addition to a sandwich or salad, or to saute for fajitas or omelets. Those are just a few examples. As I said above, you can do this with most vegetables. I also find that whenever I do this, I'm far more likely to know what I have in the fridge and use it and far less likely to have my produce go bad.
   
3. Drink your veggies!
   I LOVE green smoothies! (In fact, I may end up devoting a week to them!) As I said above, you can start your day with one and get in a few servings of vegetables before you even eat breakfast. If you haven't tried adding spinach or kale to your smoothies, be brave! You really don't taste it (it just turns the smoothie an ugly color-but that's how you know it's nutrient dense! ;)). I've even added spinach to a peanut butter, banana and cocoa smoothie without sacrificing the taste. Green smoothies are about the only way I can get my kids to have some nutritious intake sometimes!
   I've also become a big fan of juicing in the past year, although I don't know nearly as much about it as I'd like. I know it gets some flack because the fruits and vegetables lose some nutritional content in the juicing process, but I definitely consume more than I normally would without it, so it's a win for me! It's kind of expensive because it uses a lot of vegetables and juicers aren't cheap (unless you got yours at a yard sale like I did), but it's another great way to get a lot of nutrients down without gagging! My kids are also big fans of juice. (Let me know if you're interested in learning more about green smoothies and juicing, because it might help me determine whether or not to make it one of the weekly themes) 
   
4. "Disguise" your veggies in your other food, or into something fun. In searching for ways to try to get my kids to eat more vegetables, I kept coming across posts like this one. After a while, it occurred to me that I could use the same distraction! One reason I love making spaghetti is that I can shred up A TON of vegetables and add them to the sauce and then eat them without even thinking about it, or having my kids realize and refuse it. After reading posts like the one above, I've realized there are endless ways to "sneak" veggies into most foods.
   I'm not much of a baker, but I know there are vegetables (such as zucchini and carrots) that can be shredded or pureed and then added to baked goods. As a HUGE fan of zucchini bread, this is something I need to look into more! (If you have any good recipes or info. on this, please share!)
   I have a Pinterest Board devoted to fun (and mostly nutritious) kid food. When I get into on of my "Supermom" grooves, I use ideas from it a lot to make healthy snacks/meals for Grant. He LOVES them and always looks forward to meal times and eats so well when I do it (which often makes me wonder why I don't do it all the time! Same reason I don't exercise all the time even though it makes the day so much better, I guess!) and I have to admit, the "fun-ness" of it usually makes me what to eat it too! Grant and I have "tricked" ourselves into eating raw celery, bell pepper, cauliflower and cucumber (to name a few) just because they were presented in a fun way.

   

   This is an old and not very good picture. But you get the idea!

Week 4 Menu

Here's Week 4's Menu! I'm trying a new way of uploading it, so let me know if you have any problems with it.

This week is going to be about portions and veggie "loading". I saw that term on Pinterest and didn't really even bother to look at the pin it came from, I just liked it for what it meant to me right away!

So this week will be a little more centered around making sure you're eating veggies at every meal (fruits are good too, veggies are just going to be the focus).  I'll make a post about it next week but, if you all don't mind, I'd like to add a "Challenge Group Goal" to your weekly goals next week.

Try to eat as many vegetables as possible with EVERY meal.

If you can do this with at least 3 of your daily meals, you can earn an extra point next week.

Cravings

I'm feeling a little intimidated writing this post right now, because at the moment, I am NOT the best person to be preaching about how to ward off cravings like a champ. I probably should've had this week be a week where I had someone else write the post!

Normally, when I'm not pregnant, I can do really well getting on a roll and staying motivated and saying "no" to temptations!

Normally, when I AM pregnant, I throw caution to the wind, gain 60-70 lbs. and rely on strong willpower after the hormones are gone to take the weight off.

This time around, I don't want to have to work so hard after the baby's born so, I decided if I could eat healthy when I'm not pregnant, I should be able to eat healthy while I am pregnant. 

Turns out, it's been A LOT harder than that! I've really been able to relate and have sympathy for people who have told me in the past that they feel like they literally CANNOT fight off a craving!

So, the following are methods that have worked for me in the past, and things I'm going to try to start incorporating to try to help whenever a craving strikes!

1. Drink a whole cup of water before eating anything
2. Eat an apple or other favorite fruit first
3. Get busy doing something else (like going for a walk or cleaning)
4. Look at pictures of healthy food
5. Chew gum
6. Go to bed (if you're one of those late-night snackers like me)!
7. Keep quick, healthy options nearby so you don't get too hungry
8. Find a way to make whatever you're craving and substitute healthy ingredients for unhealthy ones
9. Try to get enough sleep (am I the only one who loses all willpower when they're tired?)
10. Get it out of the house! (out of sight, out of mind)

I feel like a lot of the tips I shared in my post about being healthy at work/on the go, can be helpful with cravings as well. So if you missed that one, try to go back and read it when you have time.

Sometimes, you may just have to indulge a little-if you just CAN'T fight the nag to eat something, have a LITTLE.  I usually try to force myself to eat something more healthy along with it. It's amazing how once you start replacing unhealthy food with healthy food, you begin to realize how much better you feel and want the junk less! Also, keep in mind that, especially as far as this competition is concerned, I really want the focus to be on making healthy changes you can make into a lifestyle. Unless you're never going to eat chocolate again, don't beat yourself up for eating it once in a while! I am aware that most of you are trying to lose weight right now and obviously, MAINTAINING a healthy weight (once you get there) allows a lot more freedom than LOSING weight, BUT, don't deprive yourself! You shouldn't feel like a prisoner! 

On that note, in looking back on some of my food diaries, I've realized that even during some of the times when I was really on a roll with my weight loss, I rarely (if ever) had even one "perfect" day. I saw sugar in my daily diet on a regular basis more than I expected to. But, IN SMALL AMOUNTS! One thing I've learned since I realized this is that you don't need to DEPRIVE yourself, you need to CONTROL yourself! Beating yourself up for having a brownie or eating cake and ice cream on your birthday, in my opinion, only starts a downward spiral of getting out of control. If you can control yourself from the get-go (eat your brownie and then put the pan away!), you can satisfy your craving and then go on with your day. I find if I put it off all day, it just nags me all day until I finally give in, then I get mad at myself and feel like the day is ruined and go WAY off track!

Another thing I think is interesting (that I've found to be true for myself anyway), is that the more I gradually and steadily cut out bad foods, the less I want them!

I'd really like to know what everyone's thoughts are on this.  Do you agree? Do you think I'm just crazy? Do you think I'm telling you to go eat whatever you've been craving all week right now (because I'm not by the way!)? 

What are things you've found to work in the past when you've struggled with cravings?

Week 3 Menu

Here's the menu for Week 3!  The "theme" for this week is going to be focused on cravings and substitutions for unhealthy foods that you can't help but want!  So, to go along with that, I tried to use recipes that had been sent to me and things I've been seeing posted on the Goal Weight Challenge Pinterest Board.  You'll notice that this menu is a little more indulgent (but still healthy!). I was looking for things that I think maybe we've all been missing and craving since starting two weeks ago. Please don't get frustrated with me this week if you're trying to eat more clean and really cut out the bad hard core. We will get there! I just thought it would be fun to have a week to show that you can still have rich, delicious food and continue to feel good, lose weight, and stay within your calorie goal.

Thanks SO much to everyone who's been involved in pinning and who took the time to send me recipes! I was really hoping this challenge would be a group effort, and I think it's proving to be so!

Anyway, enough rambling! Here's the menu:

Here's the link to view as a Word Doc 

(if you've been having trouble printing from the blog, try the Word Doc, I think it's better quality!)

Here's the Word Doc link for the recipes.

I haven't been able to go a week without making some mistakes in the recipes/menu. If you catch one,  please let me know so I can fix it ASAP!

Getting Started...

This is going to be long! I have a REALLY hard time summarizing and keeping things short in the first place, and especially when it comes to how I got started and helping others find a starting point and motivation, it really gets bad! Hang in there, it's long but will hopefully be beneficial!  I'll try to keep future posts shorter, as I realize most people don't have the time to read a 30 min. article every day!

As I said on my "Someday Skinny" page, I feel that for me personally, weight loss is about 97% diet and 3% exercise.  SO, when I'm giving people advice about where to start, especially if you feel like you're really starting from scratch like I did, I usually suggest they start by focusing about 97% on what they're eating.  In my experience, I've seen much faster and more noticeable results by focusing most of my planning and dedication on diet, rather than exercise.

A great way to start changing your eating habits is to count calories. 

Most people are surprised to find out exactly how much they're consuming vs. how much they need. When I first started counting calories, I learned that in order to MAINTAIN my current weight, I should've been eating about 1800 calories a day.  Imagine my surprise when I found out I was actually averaging between 2500 and 3500! 

Free apps like MyFitnessPal are a great way to help you realize exactly how much you're eating and help you decide how much you should be eating.  I started using MyFitnessPal about a year after my first pregnancy and lost about 35 lbs. just by counting and making myself aware of my calories. I DEFINITELY recommend getting a MyFitnessPal account! If you're doing the Goal Weight Competition, it will be a good way for us to keep in touch! When signing up with MyFitnessPal, they will help you calculate how many calories you need to be eating. This is another good site to help you figure out how many calories you need. 

Tangent (skip if you're not pregnant or breastfeeding!): Beware that if you're breastfeeding or pregnant, you need more calories-but you may need to troubleshoot a little to determine how many more you need.  According to most sources, breastfeeding burns an extra 200-500 calories per day.  This means you'll need to add those calories and see what works for you.  Kelly Mom has a great article about trying to lose weight while breastfeeding. I waited 2-3 months with both my kids before I tried to lose weight. I believe that that time is crucial in helping your body determine your milk supply. I breastfed both my kids exclusively until they were a year old, and ate about 1500 calories/day to lose the weight.  I tried eating as many as 1800 but the weight just didn't come off, so in my opinion, you need to experiment and see what's right for you. Either way, if you're hungry (especially to the point of having physical symptoms), you're probably not eating enough (also, see what I say about empty calories below)! 

(Tangent Continued...) Pregnancy is a time when I have struggled the most! It's been hard for me to troubleshoot how many calories I need while dealing with cravings, a raging appetite, food aversions, fatigue, etc.  Too often, I take the easy way out and give myself a break because I'M GROWING A HUMAN for crying out loud! Unfortunately, that excuse hasn't really proved to pay off for me in the long run and I've decided that the only solution is NOT gaining in extreme excess while pregnant!  All the research I've done seems to agree that in the first trimester, you should gain 0-5 lbs. and you don't need any extra calories. In the second trimester, most experts seem to recommend 300 extra calories, but some that I found said you still don't need any extra (I'm in the second trimester right now and I WILL be taking advantage of those 300 extra calories!). Then, by the third trimester, 300-500 extra calories. Like I said, that can be kind of hard to troubleshoot...I'm right there with ya! But, I'm just going to do my best and see how it comes along! Anything's gotta be better than eating whatever you want or most people's definition of "eating for two"! This is a great tool to help visualize how much you should be gaining during each week of pregnancy, I refer back to it a lot!  If you are in the first trimester and in the "eat whatever sounds good because it's all you can keep down" phase, that's okay, try to give yourself a break! Just try to eat healthy whenever you can. I had someone recommend to me that I eat whatever healthy thing I could that sounded good, even if I ate the same thing every day. So that's what I did this time around! The same thing almost every day for the whole first 6 weeks after finding out I was pregnant! But, I found what I could/would eat that was healthy and I only gained 3 lbs. in the first trimester instead of my usually 20! (Yes, I gained 20 lbs. the first trimester with my first baby and 15 with my second!)

Back on track: Although counting calories is the most precise way I know of to lose weight and the best place to start if you're starting from scratch, if it seems too time consuming or tedious, or if you're in a situation where your calorie needs have changed (such as pregnancy or breastfeeding), you can do the same type of troubleshooting just by trying to make every meal as healthy as possible. I'm a very visual person, so I like the suggestion of avoiding shopping the isles at grocery stores. The theory is that if you stick to the outer areas, you'll stick with produce, dairy, meat, etc. and away from processed foods (be careful though, the bakery tends to be in that outer area too!) You'll notice a difference with how you feel if you're making the right changes. Be aware of your portions and try to make the majority of your plate fruits and/or vegetables. Try to substitute unhealthy ingredients in some of your favorite recipes for healthy ones. (There's A LOT to say in this diet section but I feel like a lot of cleaning up diet just takes time, learning and trial and error. So if you feel overwhelmed or discouraged because you're trying to eat healthy by tomorrow, take a step back...we'll get there one step at a time!)  Simply trying to be aware and conscious of what you're eating makes a big difference!

I've been using an app called MyDietitian for a little over a year now and have continued to lose weight despite no longer counting calories (even though I was terrified to quit counting!!). Even if you can't afford an app like MyDietitan, taking pictures of your meals and keeping a food journal makes a big difference in helping you become aware of exactly what you're eating. Also, I have some vouchers for free trials for MyD that will be future prizes for challenges!

Plan. 

I've found that I very rarely have success without a well thought out plan!  You need to know what your goals are and plan how you're going to get there.  Since diet is such a huge part of weight loss, so is making a menu plan. This is SO important to help keep you from falling back on bad habits or seemingly convenient, but unhealthy meals. Make simple meals that are convenient and don't overwhelm you.  Have a back-up plan in case you have one of those days where it's 6:00 and you haven't even started yet!  If you're part of the weight loss challenge, you don't need to worry about this as much because I plan on posting menus, at least for the first several weeks.  But if you have certain food preferences, it's good to at least have a back-up menu for yourself that you can refer to if you don't like something I post. Pinterest is full of meal planning printables and healthy recipes. A few I really like are here (8. Menu and shopping list-this is the one I use regularly) and here. 

Even if you don't want to do a full menu plan every week, just make a list of the things you'd like to make or meals you already have the ingredients for and at least you'll know you have those to choose from when meal times come up. For example, I rarely plan snacks. I just have a list of healthy snacks I have available, that way when I get munchy, I have options for whatever I'm in the mood for.

SNACK! 

Try to eat every 3-4 hours. I've found that the longer I wait to eat, the bigger meal I end up eating when I finally do eat. Also, I'm more likely to snack on whatever I can find or grab fast food because, well, it's quick and I'm HUNGRY! 

I've seen so many people on diets walk around chronically hungry. In my opinion, if you're hungry, you're not eating a healthy diet. Remember, you're trying to create this for the long haul. You can't walk around hungry all the time! If you're hungry, eat something healthy to keep your blood sugar up and your metabolism going, but try to have that snack before you get hungry. On the contrary, I know I'm doing well when I feel satisfied all the time.I've heard from several people once they've gotten started that they feel like their meal plan is too much food and that they don't even want their snack when it's time for it.
Healthy snacks have been the staple of my weight loss.  If you feel like you're eating enough food (and you are consuming enough or more than enough calories), but you're still hungry, look to see if you're eating a lot of empty calories.  I've found that eating a candy bar usually doesn't hold me over to the next meal time, even though it's about 100 more calories than a healthy snack like boiled eggs and fruit, which usually will.

Don't skip breakfast! Eating a healthy breakfast will give you energy throughout the day and start your metabolism off right. If your mornings are crazy like mine tend to be sometimes, try starting the day with a quick snack (Like a smoothie or yogurt), then eat your breakfast once things calm down a bit.

Drink water like crazy!

I feel like diving into all the health benefits of drinking water would take all day, when really the only thing that needs to be said is just do it!  It's KEY to weight loss and overall good health!


Try to have a water bottle with you all the time!  It sounds lame but my water drinking habits changed drastically when I got this cool, cute water bottle I actually felt kind of cool toting around.  If you think that might help, try it! Here's one I've been coveting!

Take baby steps, and then recognize and be proud of yourself for them. 

Don't get discouraged by setbacks, we ALL have them! I remember during one of my attempts at weight-loss (in the midst of my fast food days), I was so proud of myself because I actually went into the produce section of the grocery store and bought grapes and bananas. Well, come to find out from one of my very health conscious friends, grapes and bananas are "the two fruits at the top of the glycemic index". Basically according to her, the most unhealthy fruits I could've bought. Remember everyone is at a different level. You may eventually get to where you're eating a completely clean diet with organic everything but for now, give yourself a chance to make mistakes and learn what works best for you. Some would say that my diet is not "clean" because I still HAVE to have Light Hidden Valley Ranch dressing on every salad, but it's a compromise I've decided I'm willing to make in order to get myself to eat and enjoy salad.

When you start to get discouraged, look back on where you were a week from now. Have you eaten better than you did last week? Have you learned some healthier recipes? Have you eaten homemade meals all week? Were you even consciously making an effort to be healthier this time last month? Be proud of yourself for the healthy decisions and efforts you are making. No matter where you start, it's going to take time to learn what you need to know to get to where you want to be.

Stay Active!

Even though I'm suggesting avoiding strenuous exercise programs, I am fully aware of the HUGE benefits and necessity of an active lifestyle. Try to stay active (most of us with kids are very active without realizing it!). Most people find it easier to eat right when they stay active. Try to go for walks or do a light exercise circuit around the house every other day or so. My 3 year old LOVES taking turns on my yoga mat with me doing push-ups.  Especially if you're starting the way I'm suggesting, you don't have to set aside two hours of kid-free time to work out!  I used to work 12 hour night shifts with a girl who was extremely fit and she would do quick workout routines she'd found on Pinterest during her breaks.  You'd be surprised where a few 10-15 min. exercise sessions will get you!

So, in a nutshell, here's what I suggest:

You can save this to your phone or print it if you need help remembering this week.

Next week, when the competition officially starts, we'll be focusing a lot on diet. So for this week, I'd like to focus on getting some goals established so we each know our focus when the competition actually starts.

So, plan of action for today:

Make a few small goals for the week as to how you're going to get started and share them on the 2014 Goal Weight Competition Facebook page!  They can be suggestions I made above, or something else you know is a weakness for you that you're going to have to work on in order to succeed like kicking a soda or fast food habit.  Include:
1. Your goal
2. How you plan to carry it out
3. What you'll do if you have an "off" day to get back on track
You can make multiple goals, but make them doable for the week. Make it something for you that you know YOU need to help YOU get started off on the right foot!