See that number???
Thats the number of inches that cam off my waist and my gut...
so a total of 11 inches!
Plus 2 off my hips, 2 off my thighs, 3/4 off my calf and upper arm.
For a grand total of: 15 3/4 inches off my body since I started weight watchers & south beach!
WOW!
How awesome!!!!
How is everyone doing with their diets?
This is only about 1/3 of the strollerfit women in the group!Today is day 8 of my South Beach Phase 1
Even though I hate not being able to eat what I would like ALL THE TIME, I have come to a point in this diet that I really have to force myself to eat. I do not crave anything but Diet Dr. Pepper and I can have 2 a day :-)
I have become one with celery and anything that you can put on it from hummus, tuna, peanut butter, ect...
I have never been a huge meat eater but last night we have Salmon with a lemon and Dill rub on it and it was pretty tasty!
Gotta give it to my hubby he is an amazing griller!
I do catch myself having a drop in blood sugar about 3-4 in the afternoon and that is when I have a 1/2 spoon full of PB and it helps a TON!
I signed up on the South Beach website and it has a ton of recipes and tips that help my indecisive mind pick something to eat!
I would suggest it to anyone doing this diet... (Steph, heheheee)
I have to give a HUGE shout of the my blogging bud Stephanie.. She has started South Beach and has had great results also! YAY STEPH!
Go check her out... A Little Bit of Sugar & a Whole Lotta Spice!
I am down 9.5lbs in 8 days... thats amazing!
I also can see a huge difference in my tummy area!
I am so proud of myself!
Since my nutritionist wanted me to stay on the South Beach phase 1 .. I have and done pretty well at it!
I have a new favorite food that I could eat at every meal and I wanted to share it!
~Take a can (or 2) or Tuna or Chicken in a can. I have done both!
~Mix it with light or fat free mayo or miracle whip to your liking...(I use about 1Tbsp for 1 can)
~Mix in about a teaspoon or 2 of feta cheese... regular or flavored!
~Add spices to taste... My buddy Greg made me some homemade spices he calls Vampire Killer... I put that in there, it has like 3 different peppers, garlic, and thats about it! It is a little spicy but I like it!
~Then cut up some celery sticks into dipping size and dig in!
It is wonderful!
I was actually eating some as I typed this post :0)
A hint about celery that I learned from my BF... Keep in in water and it will double its lifetime!
Maybe it was a known fact, but I had no clue LOL!
BTW, I am down 8lbs! YAY!
I went to the nutritionist the morning and learned a ton of awesome things....
First of all I have never been to anyone that has the knowledge of the correct ways to eat, so this man was incredibly interesting to me!
We went over my health and blood issues and then he pulled out a list of papers and explained a ton of things to me... He taught me the "right" way to read labels for the amount of fat... taught me all about dietary fibers, the unhealthy, neutral and healthy proteins, and all about GOOD fats!
I am going to share a bit of what I learned with you guys!
How to read a label... to find out if there is too much fat in the item you are eating.
It is called the Fat Test and this is what you do:
Total Fat... on the label it is the first thing under the calories.
this label has 2g of Fat /serving
Multiply that number by 30
this answer =60
The answer you get (60) should be equal to or less than the calories...
This item has 110 calories so we can for sure eat this product! because 60 is less than 110... make sense? If oyu want to know more about this... email me!
Dietary Fibers:
Soluble Fibers are the best ones for me and my issues! They help normalize your blood and lwer cholesterol.
They include : apples, apricots, black & blu berries, kiwi, nectarines, oranges, pears, raspberries, strawberries, oat bran, oatmeal, all bran, dried apricots, prunes, figs, beans or peas, brown rice, winter squash and yams. then these are 4 veggies that have low calories and some fiber: brocoli, carrots, spinach and brussel sprouts.
Here is a link to read about Fibers... Fiber 101 Soluble & Insoluble
Proteins:
He taught me that meat should not be considered "good" and "bad" that it really needs to be placed in 3 categories... dangerous, neutral and healthy.
~Dangerous proteins include: Filet's, high fat cut meats, and all fried items
~Neutral proteins include: chicken, turkey, pork, lean ground beef, (all without skin)
~Healthy proteins include: fish, shell fish, all nutt butters, and soy products.
He focused a ton on fish products...
Fish is high in omega 3 fatty acids and are awesome for a well balanced diet!
There is though a risk of getting to much mercury when eating a lot of fish so he did give me a list :
Let me share it with you!
Best choices for fish:
anchovies, mackerels (excet King), oysters (fully cooked), Salmon (farmed or wild), sardines, striped bass (farmed), sturgeon (farmed), shrimp, trout (rainbow, farmed) tuna (canned, light, yellow) and caviar.
Fish to eat 1 time a week:
herring, mahi-mahi, tuna(canned, white), crab, lobster(rock, spiny), cod (Atlantic)
Fish to eat 1 time a month:
Halibut (pacific, atlantic), pollack, bluefish, sea bass (wild), tuna (steaks), lobster (maine, northern, american), grouper, marlin, orange roughy, snapper(red)
Fish to be avoided:
Mackerel (king), sharks, swordfish, titlefish, bluefin tuna
And this is a list of alternative Omega 3 Fatty acid foods:
Egglands Best & Pilgram Pride eggs ( you can eat the yolk)
Milled Flax Seeds
Good Fats:
The good fats provide valuable vitamins and minerals!
here is a list:
almonds( 6), avocado (2 Tbsp), cashews (6 nuts) , flaxseed ( 2Tbsp milled), olives (8-10), peanuts (10 nuts), pumpkin seeds (1Tbsp), sesame seeds(1Tbsp), sunflower seeds (1Tbsp) and walnuts (4 halves)
Oils:
~Healhty Oils: Canola, Olive, Peanut, Anova
~Condiments: Smart Balance (do the fat test!)
~Oils to AVOID!
Anything starting with Palm..., coconut, cotton seed, and of course hydrogenated
~Neutral Oils: Soy, rapeseed, sunflower seed ect...
So My homework was to go through this list and clean out my cabinets of food that does not fit the fat test or apply to the other lists! Then shop to fill the cabinets back up with the good stuff!
I will see him again in 2 weeks to work on the amount of food intake!
I am so optimistic right now and excited to fix my blood :)
I hope this info helped some of you guys! Thanks for the support and love!
Please email if you want to know more or have any questions!
xoxox
Lindsay
This is my diet for the next 2 weeks....
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Today I got some ikky information about myself that I did not want to hear...
For the last few years I have been struggling with issues with my cholesterol. I know it is hereditary and that I got my dads bad blood, but I have always felt to young to be dealing with these issues. I was diagnosed with hight triglycerides when I was 24 and controlled them threw my diet and activity levels. Triglycerides are a type of fat found in your blood. They are a major source of energy and the most common type of fat in your body. Right before I found out I was pregnant I got my blood tested again and they were elevated but before I got the info on medication I could take I found out I was pregnant so I could only control them with diet and exercise. Of course when you are pregnant and in your first trimester you do not feel like working out or eating anything at all. Or at least those were my issues!!! After I had Travis and got my blood tested they were still elevated and the doctor wanted me to try and control them myself before getting on a life long medication. Fun stuff, huh?! When we both decided that this was more hereditary then a life style change I got put on the medication. The medication I take now is called Lovaza, it is 4 horse pills that you have to take daily... full of omega -3 acids and whatever else to lower your bad cholesterol and raise the good. It has been about 5-6 months since I have been on this medicine and I have gotten blood work done 2 times since then. The first time showed great results with my numbers almost back to the perfect range and this second time they have gone up a little but not much. This was concerning to my doctor and that is why I got the call today. After all of my gallbladder junk and getting on weight watchers, I have been controlling my fat intake and have lost weight (YAY!) but ww is a very lenient diet. You can pretty much eat whatever you want within the numbers you are given. I guess that is to lenient for me because it was not helping my blood, just my weight. The nurse pretty much read me my rights today... She reminded me that heart disease is a major risk in living life with high triglycerides. She told me that it does not matter if you are 25 or 85 your risk does not increase or decrease. I was like a deer in head lights... I know I have read all of this but I guess deep down I thought I was safe because I was young. I should have been hit in the head with this years ago considering my grandfather on my dads side died of a heart attack and had bad heart disease and that my father has had heart issues as well. Now I feel like I have dug a hole that I am going to have to struggle to get out of! I mean I do work out 5-7 times a week, i thought I was doing great on my diet but now I am re-considering everything I had thought I was doing right. The doc wants me to go on a solid South Beach diet. Have you tried the South Beach diet? I have and it is torturous! The phases do get easier but the first phase is a beating! Click this link to read about it... South Beach Diet Info.. The problem with this diet is that there is a ton of planning involved! I unfortunately and not a planner, not with food at least. Never have been and don't know if I can be. Can you teach a old dog new tricks? HA! My hubby found out that our insurance will cover a dietitian/nutritionist and so that is my next step. I just need a kick in the right direction! I wonder if they would cover a personal chef also? Do you find it unfair that the super wealthy can hire someone to feed them the correct things and they do not have to even think about it. I hate those people! I am now feeling pretty angry at myself. I mean I have a child that needs me for the rest of his life and I am at a high risk for heart disease... What the hell am I thinking? I should have nipped this a long time ago. Now it seems so hard to do. Being a mom it has become harder to think about myself, i focus mainly on the health and well-being of my son and have let myself get lost in the mix. Please pray for me... I need all the help I can get!
I have no idea what my problem is!Challenge #10
Exercise: Do you ever wonder how far you actually jog or walk during your workout? Do you ever wonder how far you walk during the day?
If you want to know the TRUTH a great piece of equipment is a pedometer. It is useful, inexpensive and is a great tool to use to see how much you are actually moving through out the day! OR another great piece of equipment that I am in love with now is the Strollometer! Not only does it tell you how far you have gone, it tells you how hot, how cold, AND gives you your mph just like a treadmill! It is so cool!! I highly recommend it for tracking your workouts!
Your Goal should be 10,000 Steps a day!
Nutrition: Breakfast like a King, Lunch like a prince, and Dinner like a pauper! So breakfast can be tough….The point is your body NEEDS the energy in the morning more than the evening. Eat big in the morning, Eat a medium sized lunch, and eat a very small portion at dinner. If you have trouble eating breakfast…TRY THIS. Eat a small dinner, stop eating 2-3 hours before bed and I betcha you will be Ready for Breakfast after a few days!
Challenge #9
Exercise: Pump up those evening walks 3 times a week by doing intervals. If you are a walker (Medium paced walk 1 minute then fast walk 2 minutes) If you are a runner (jog for 2 minutes and then run 1 minute, back to a jog then sprint 20 seconds) You get the idea! J The goal is rather than having to workout longer, you just workout harder!
Nutrition: Drink 6-8 glasses of water a day AND since we all exercise we should be drinking more!
Tip: Beware of the elastic waist band. J I love to wear my comfy workout clothes all day, but to get a REAL picture of your progress choose a piece of clothing that is less forgiving!!
Have a healthy day!
Challenge #8
Since you are getting the hang of all the challenges, I will begin sending them out more frequently. 2 weeks to go!!!!!
Exercise Challenge: Add one more evening walk during the week (3 total) and 4 (30 second planks) while watching TV. Work your way up to 4 (one minute planks)
Nutrition Challenge: Eat don’t drink your calories. Be careful of the drinks you consume. Coffee drinks, smoothies, and alcoholic beverages, while delicious are full of CALORIES! Find a slimmer version OR limit them.
Challenge #8
Exercise: Park and Walk – When it is safe to do so, Park away from your destination and Walk!
Nutrition: Eat every 2-3 hours. Breakfast, snack, Lunch, snack, Dinner! Don’t forget to stop eating 2-3 hours before bed!!Challenge #7
Exercise Challenge: Walk and Talk….Talk and Walk! Take advantage of times you are the telephone to walk around your house. You can add lots of steps and burn lots of “extra” calories by moving while you are on the telephone.
Nutrition Challenge: Stop eating 2-3 hours before you go to bed. Reach for a sip of water, take a shower, take a walk instead of munching on food in the evening.
Have a Healthy Day!
Sorry I have been slow on posting challenges...
here are the 3 I have missed adding
challenge # 4
Exercise Challenge: Add one 20 minute evening walk to your routine, or for an extra calorie burn, come try a StrollerFit evening class.
Nutrition Challenge: Calories count! Track what you eat by using a FREE resource such as www.fitday.com or http://www.calorie-count.com/ (thank you Lindsay). Once you get the hang of these sights, entering your info can be fun and informative.
challenge #5
Exercise Challenge: Record your workouts…You will receive a calendar in class to help you do this! As I always say consistency is key…we always think we exercise more than we actually do. This calendar will give you a visual picture of what you are doing!! It may be simple, but it works.
Nutrition Challenge: Stop eating after your child & I don’t mean baby food. J Remember: a handful of goldfish, the rest of a sandwich, a few fruit snacks etc = a lot of unnecessary calories. A bit here a bit there and you have just added an extra 200-500 calories to your day without even knowing it.
Challenge #6
Exercise Challenge: Add an extra 20 minute walk in the evening. You should now be doing two 20 minute walks per week OR come and try an evening StrollerFit class for an extra calorie burn! Add 50 Crunches before breakfast!
Nutrition Challenge: Sit down at a table and eat. As busy moms, we multi-task, eat standing up and an hour later, forget when have even eaten…sound familiar?? Absolutely do NOT eat in your car!!
Challenge #3
Exercise Challenge: 25 crunches before the 1st diaper change!! If you are a new c-section mom or pregnant do 10 core stabilization exercises.
Nutrition Challenge: Plan and write down your meals for the entire week…breakfast, lunch and dinner. Make a grocery list and stick to it.
Again…inch by inch it’s a cinch. It is the small, consistent changes that make the difference!!
Challenge #1
(from my instructor)
Goal Setting-
I ate A HUGE yummy piece of STEAK!
