With this week's challenge all about fiber, I thought I'd share some info on fiber content in some foods you may eat regularly. Also, www.thedailyplate.com is a great way to track the number of grams of fiber you are eating (it does it for you as long as you input what you eat). Also, Mike and I have found the Fiber One cereals delicious (11g of fiber per serving) and they make a pretty good snack bar (9g of fiber) too.
Beans are great sources of fiber, with 4 to 9 grams per cooked cup. Other vegetables and fruits can also supply lots of fiber if you eat the suggested two to four servings of fruit and three to five servings of vegetables. Here are some examples of produce fiber content (in grams):
* Apple, 2.8
* Apricots (3), 1.4
* Avocado (California), 4.7
* Banana, 1.6
* Blackberries (1/2 cup), 3.3
* Blueberries (1 cup), 4.4
* Brussels sprouts (4), 1.1
* Cabbage (1/2 cup raw shredded), 0.4
* Carrot, 1.1
* Celery stalk, 0.4
* Green beans (1/2 cup boiled), 1.1
* Orange, 3.1
* Peach, 0.5
* Pear, 4.1
* Peas (1/2 cup boiled), 3.0
* Tomato, 1.0
Have fun with your new found love for fiber :)
Monday, February 25, 2008
Sunday, February 24, 2008
Ending a good week
What a great week of weather we had!! It can certainly motivate a person...Exercising is still going, my eating is still under control and I'm feeling
good about it. This whole competition has been just a wonderful wake up call on what I need to be doing and it's not eating a big of doritos while I just think about exercising, saying "maybe tomorrow" I'm really encouraged that I have the will power to continue this...here is to another good week.......
good about it. This whole competition has been just a wonderful wake up call on what I need to be doing and it's not eating a big of doritos while I just think about exercising, saying "maybe tomorrow" I'm really encouraged that I have the will power to continue this...here is to another good week.......
Piper Down! Team MicroBucks10X has Been Crippled!
Hey Losers!Due to my unfortunate racquetball accident
and an upcoming Achilles surgery...team MicroBucks 10X is in obvious trouble.
This seriously jeopardizes any hope we had of moving up from 4th place(if that's where we still are). I am sure that the rest of our team will continue their healthy eating and active ways...however, I am not sure how we can stay in the race. More news later, in the meantime enjoy this fine video of a Turkey Eating Contest: http://youtube.com/watch?v=-t_BZ7b5oIk
Feel Good About Your Progress!
Hey Fellow Losers,
Hopefully you are all having a good week. I found this article that explains the six common mistakes we all make when trying to lose weight. I thought it was pretty interesting, especially since we are all likely starting to see our big loss numbers fall off.
1. Slower is Better
The first mistake dieters make is having unrealistic weight loss expectations. You should expect to lose between half a pound and two pounds per week. Studies show that individuals who rapidly lose weight are more likely to gain it back.
2. Everyone is Different
While some people lose a lot of weight in the first few weeks, others might not lose any weight for a few weeks. Sometimes it just takes a little while longer to see the results of your hard work reflected on the scale.
3. Weight Loss is Rarely Constant from Week to Week
Many people lose a lot in the first few weeks, and then their weight loss slows down considerably. It’s totally normal to have weeks when you lose more than expected, and weeks when your weight remains the same despite your consistent efforts.
4. Weight Loss is Not Immediate
Cutting calories today will not necessarily show up on the scale at the end of the day or even by tomorrow. Your weight can fluctuate from day-to-day for reasons that have nothing to do with your diet and exercise program. Much of this fluctuation is due to water and food intake.
5. Setbacks Are Normal
No one is perfect. You can expect to hit some bumps in the road, no matter how hard you’re trying. The important thing is not to let those bumps get you totally off track, but to learn from them and move forward.
6. Eating Less Isn’t Always Better
One of the biggest mistakes dieters make is not eating enough. If your body is not getting enough nutrients and calories (especially if you eat less than your recommended calorie range), your metabolism will slow down, making weight loss much slower or impossible, and weight gain more likely.
Good luck to everyone this week!
Loree from Lean on Me
Hopefully you are all having a good week. I found this article that explains the six common mistakes we all make when trying to lose weight. I thought it was pretty interesting, especially since we are all likely starting to see our big loss numbers fall off.
1. Slower is Better
The first mistake dieters make is having unrealistic weight loss expectations. You should expect to lose between half a pound and two pounds per week. Studies show that individuals who rapidly lose weight are more likely to gain it back.
2. Everyone is Different
While some people lose a lot of weight in the first few weeks, others might not lose any weight for a few weeks. Sometimes it just takes a little while longer to see the results of your hard work reflected on the scale.
3. Weight Loss is Rarely Constant from Week to Week
Many people lose a lot in the first few weeks, and then their weight loss slows down considerably. It’s totally normal to have weeks when you lose more than expected, and weeks when your weight remains the same despite your consistent efforts.
4. Weight Loss is Not Immediate
Cutting calories today will not necessarily show up on the scale at the end of the day or even by tomorrow. Your weight can fluctuate from day-to-day for reasons that have nothing to do with your diet and exercise program. Much of this fluctuation is due to water and food intake.
5. Setbacks Are Normal
No one is perfect. You can expect to hit some bumps in the road, no matter how hard you’re trying. The important thing is not to let those bumps get you totally off track, but to learn from them and move forward.
6. Eating Less Isn’t Always Better
One of the biggest mistakes dieters make is not eating enough. If your body is not getting enough nutrients and calories (especially if you eat less than your recommended calorie range), your metabolism will slow down, making weight loss much slower or impossible, and weight gain more likely.
Good luck to everyone this week!
Loree from Lean on Me
Friday, February 22, 2008
Hear! Hear!
Lori, I'm there with you on the change in thinking! I find myself so excited when I get a nice day for an outdoor workout. I'm especially excited to see that it is still daylight (almost) when I get home from work, and this morning on my walk it was dark when I started my walk and light when I finished - how cool is that?
I plan my days out now to make sure I can get a workout in... and I sometimes feel like I'm cheating when I only workout for 30 min (thinking ... that was a lame workout, I need to work myself harder next time). It is that change in mentality that is most rewarding and exciting to me.
.........Although it is kind of fun being in first place (at least we were in first place the last time the results we reported) and I do think the competition keeps things exciting. But truly winning, will mean that this new shift in thinking lingers well after the competition is over and I can keep wearing the pants from "the other closet"!!!
I plan my days out now to make sure I can get a workout in... and I sometimes feel like I'm cheating when I only workout for 30 min (thinking ... that was a lame workout, I need to work myself harder next time). It is that change in mentality that is most rewarding and exciting to me.
.........Although it is kind of fun being in first place (at least we were in first place the last time the results we reported) and I do think the competition keeps things exciting. But truly winning, will mean that this new shift in thinking lingers well after the competition is over and I can keep wearing the pants from "the other closet"!!!
Wednesday, February 20, 2008
Great day to exercise
Just the fact that I am writing a title like the above speaks to a change in behavior. It was a beautiful day for outside exercise! I just came back after working out Reggie and me for about 40 minutes, getting in 3 miles along Lake Union and the lovely Fairview Ave. I am so proud of myself, because I am well ahead of my goals for weeks 8 and 10 and am so motivated to continue. I have no expectations of winning this competition (individual or teamwise, sorry Stephen), but what I'm really in it for is the commitment to a better, healthier lifestyle. Here's to the rest of the week. Have a great one, Losers!
- Lori
Sunday, February 17, 2008
The Halfway Hump
So we're halfway there! But I only hope these habit stick well beyond the competition. Sure, I'm sore every now and then from a hard work out. But I'm thankful that it isn't my cronic backpain reminding me how lazy I am and how weak my abs are! Seriously, my back hasn't hurt once since this competition started. Another plus I hadn't thought of until just now.
Good luck to all as we pass over the hump of the halfway point.
Good luck to all as we pass over the hump of the halfway point.
Here is to a good week!!
Another week about to end and weigh in tomorrow morning. I'm still feeling good about my exercising and controlling my food. Lean on Me are still a fightin' bunch and we will continue our quest!! Eating three fruits a day have been challenging and good, I will admit a bit harder than I thought but made an effort to do it each day. It is something I will continue to work on, another good, healthy dietary change for the good. Hope it is a good week for all of us......
The 10,000 Step Test
I've always heard that you should get a minimum of 10,000 steps in per day.
Ever wonder what it takes to achieve that many steps in a day?
Today it took a 1 hr 45 min walk and two trips up 200 stairs!!
So the next test is a day at the office. Something tells me I even come close to meeting the goal without adding a solid workout to the day. If you're curious about how many steps you're logging daily, it's easy to measure -- just clip on a simple pedometer for the day and see where you end up. I found mine at RE.
If nothing else this provides a different kind of motivation to keep movin'.
Ever wonder what it takes to achieve that many steps in a day?
Today it took a 1 hr 45 min walk and two trips up 200 stairs!!
So the next test is a day at the office. Something tells me I even come close to meeting the goal without adding a solid workout to the day. If you're curious about how many steps you're logging daily, it's easy to measure -- just clip on a simple pedometer for the day and see where you end up. I found mine at RE.
If nothing else this provides a different kind of motivation to keep movin'.
Friday, February 15, 2008
I'm visiting the "other closet"
It sounds like most of us are still going strong as we wind up week 6...yikes 1/2 way there!! I still wish I could drop the LBS a bit faster, but I do know the number on the scale isn't the only results you are looking for.....Last week I was able to wear a pair of pants from the "other closet" , which told me I'm doing something right!! It may be slow, but it is happening. My sister is in town for the long week-end, so I have to be very careful.....we will be doing things like going to the gym, hopefully walking Green Lake to counter balance the food and drink. Day one was yesterday and I did well....
Thursday, February 14, 2008
Does Chocolate Count as Dairy?
Happy Valentine's Day from AMDG!
When I saw the challenge for the week regarding 3 servings of dairy, I thought it'd be simple since I normally eat at least 2 servings of yogurt everyday and at least one cheese stick or milk on my cereal, etc. However, this evening I found that I was short on dairy today....... while the chocolates that my son brought home from school today looked tempting, I decided to top off the night with a glass of milk.
Anyone else tempted by that all that chocolate today? Dark chocolate is supposed to have more antioxidents than blueberries.... so it can't be bad for you, right?
When I saw the challenge for the week regarding 3 servings of dairy, I thought it'd be simple since I normally eat at least 2 servings of yogurt everyday and at least one cheese stick or milk on my cereal, etc. However, this evening I found that I was short on dairy today....... while the chocolates that my son brought home from school today looked tempting, I decided to top off the night with a glass of milk.
Anyone else tempted by that all that chocolate today? Dark chocolate is supposed to have more antioxidents than blueberries.... so it can't be bad for you, right?
Toot Toot -- here's to Fruit!!
Consuming three fruits can be challenging ... but equally rewarding. Here's a few helpful hints to help freshen up your fruit take.
- Eat an apple before a meal and you won't each as much.
- Chase a bowl of blueberries with a little light Cool Whip for guilt free
decadance.
- Ever tried a pomegranite? They're so complex you burn calories just picking the
seeds out.
- Toss some pineapple in a a banana in with a little proteing powder and you've got
yourself a tropical treat and two fruits down the hatch.
My personal favorit, for those with a real sweet tooth, core an apple, lightly sprinkle a dash of brown sugar in the middle -- close your eyes and you've got apple pie.
After a few days, you get used to the bloating and cleansing properties of the fruit and may just actually start to enjoy the many combinations to be had.
Good luck from team MB10x
- Eat an apple before a meal and you won't each as much.
- Chase a bowl of blueberries with a little light Cool Whip for guilt free
decadance.
- Ever tried a pomegranite? They're so complex you burn calories just picking the
seeds out.
- Toss some pineapple in a a banana in with a little proteing powder and you've got
yourself a tropical treat and two fruits down the hatch.
My personal favorit, for those with a real sweet tooth, core an apple, lightly sprinkle a dash of brown sugar in the middle -- close your eyes and you've got apple pie.
After a few days, you get used to the bloating and cleansing properties of the fruit and may just actually start to enjoy the many combinations to be had.
Good luck from team MB10x
Sunday, February 10, 2008
Perseverance
1. steady persistence in a course of action, a purpose, a state, etc., esp. in spite of difficulties, obstacles, or discouragement
Greetings from 4th place ... and watch out, team Microbucks is well positioned to make a surge. While our team has certainly been met with our share of difficulties and obstacles with travel schedules in month one, you'll see from Molly's post we've all been good at finding creative ways to at least maintain activity levels. John leads the team in weight loss to date and a lot can happen in the next eight weeks --we shall persevere!
Greetings from 4th place ... and watch out, team Microbucks is well positioned to make a surge. While our team has certainly been met with our share of difficulties and obstacles with travel schedules in month one, you'll see from Molly's post we've all been good at finding creative ways to at least maintain activity levels. John leads the team in weight loss to date and a lot can happen in the next eight weeks --we shall persevere!
Free weights are my friends
It would be fair to say that when I saw the weekly challenge I was less than enthused. Now that I have actually used free weights both in the hotel gym and at home this week, I'm a believer. After stalling out at no or 1 pound of weight loss the past 3 weeks, I've actually lost 2 pounds in the first 6 days of this week and think my muffin top is starting to recede (reps of side bends holding 10# weights). That could also be because my arms are too sore to lift that extra helping of food!
For those of us who are traveling like crazy people, whcih seems to be the entire Microbuck10X team, the free weights are something that are easy to access and use. So thanks BL leaders for get me to reaquaint myself with weight training.
For those of us who are traveling like crazy people, whcih seems to be the entire Microbuck10X team, the free weights are something that are easy to access and use. So thanks BL leaders for get me to reaquaint myself with weight training.
Saturday, February 9, 2008
Free Calorie Counter
For those of you looking for extra help on the diet side of this competition, my sister told me about this free calorie counting site: www.thedailyplate.com
You create a profile and it tells you what your daily calorie intake should be based on your weight goals. Once you sign up, you can connect to other friends using the site (I'm mmkelly). I thought it would be a pain at first, but it does save foods that you enter so if you eat some of the same things on a regular basis, it is easier to track. And you can create meals (any combination of foods that you may eat fairly regularly).
Have fun!
You create a profile and it tells you what your daily calorie intake should be based on your weight goals. Once you sign up, you can connect to other friends using the site (I'm mmkelly). I thought it would be a pain at first, but it does save foods that you enter so if you eat some of the same things on a regular basis, it is easier to track. And you can create meals (any combination of foods that you may eat fairly regularly).
Have fun!
Friday, February 8, 2008
A great week
Hello from San Francisco! Just this morning I could have said hello from Austin and 48 hours ago it would have been NY. It's been a whirlwind trip, but I've managed to hit the treadmill every day since Sunday. Woo hoo! I think I have earned my wine and chocolate this weekend, but intend to exercise each day to ensure there are no lasting effects when I weigh in.....
- Lori
- Lori
Wednesday, February 6, 2008
Better Week!!
Can't tell you why, but I'm having a better week 5 than week 4. Maybe the stars are just lined perfectly. I feel motivated and aiming to stay on track. I did shed 2 pounds this week, I'm sure that has something to do with it. Could it be that all my exercising and controlled eating is starting to pay off????? Hope so. I did take yesterday off from exercising, the body just needs a rest now and then. I've probably have averaged 6 days a week at the gym since we started the Biggest Loozer, which is quite the record for me. Well, my tea is just about ready, wanted an alcoholic beverage, but the team goal is no alcohol for 5 days, could not let the Lean on Me team down, so will enjoy the tea and save the drink for the week-end. Okay all you loozers, as the commerical says....JUST DO IT!!!!
Sunday, February 3, 2008
Giant Effort Needed for Team MicroBucks 10X!
The New York Giants made an improbable come from behind win in the Super Bowl. It's that kind of inspiration that team MicroBucks10X needs to take us to the next level and get us back in the Loser race. Sure this is a post that lacks any real substance and makes a loose connection to a topical event...but I just realized I need to get one more blog in this week. Best wishes to all Losers this week...and let's all make a GIANT effort to eat right, exercise daily and shed some lbs!
How young is your team?
Reading Brian's and Megan's blogs makes me try to jog my memory of college times (us AARP members often have a difficult time with flashbacks). In 1968 Pizza Hut might have been a business we ran into in attempting to evade the police and Red Bull could have been what we washed our eyes with to get the sting out from the tear gas bombs launched on the University of Wisconsin campus - remember those days, John?? I was a sprite 135 pounds then!!! College was always interrupted by something - the Dow Chemical protests, Black Student strike, Graduate Assistants' unionization, let alone the anti-war protests. Boy, college life was grand then. Oh the difference in ages!
Lori and I will think of all of our teammates and fellow contestants as we hoist a glass of wine in your honor at one of the wineries we visit this weekend in Napa. A good weight loss week to all!
Lori and I will think of all of our teammates and fellow contestants as we hoist a glass of wine in your honor at one of the wineries we visit this weekend in Napa. A good weight loss week to all!
Self-motivation for the week ahead
Well, I didn't meet this week's goal of 30 minutes of cardio each day. But I did exercise on Thursday, when I committed on the blog that I would. That is a very big win in my book.
I also got in two additional days, and exceeded my 4-week goal (in fact I'm getting close to my 6 week goal), and today I feel great. I'm nowhere near the 12-pound loss of Brian (How? Do you consider water one of the four food groups? ), but I have dropped six pounds and feel great about that. What I feel even better about is getting 6+ hours of sleep most nights, and not with any help from Tylenol PM. I feel great about the fact that my clothes are looser, and I feel really great about the energy I've had all weekend (when I used to just collapse and try to recover for Monday). I feel like I won something this week by pushing through, focusing on exercising when I could and watching what I ate.
Now on to week 5. I leave Tuesday for a quick 3-city trip to complete performance reviews. NY on Wednesday, Austin on Thursday and San Francisco on Friday. My goal is to work out three of the four days. Bill is meeting me in SF Friday night and we're spending the weekend in Sonoma. If we exercise hard both Sat and Sun, we will hopefully counteract the copious amounts of red wine we will be drinking. And, since I'm planning on having at least some chocolate to go with that red wine, I had better exercise really, really hard. I always struggle with working out while I'm traveling. Hopefully the thought of red wine and chocolate will be all the motivation I will need.
Have a great week everyone!
I also got in two additional days, and exceeded my 4-week goal (in fact I'm getting close to my 6 week goal), and today I feel great. I'm nowhere near the 12-pound loss of Brian (How? Do you consider water one of the four food groups? ), but I have dropped six pounds and feel great about that. What I feel even better about is getting 6+ hours of sleep most nights, and not with any help from Tylenol PM. I feel great about the fact that my clothes are looser, and I feel really great about the energy I've had all weekend (when I used to just collapse and try to recover for Monday). I feel like I won something this week by pushing through, focusing on exercising when I could and watching what I ate.
Now on to week 5. I leave Tuesday for a quick 3-city trip to complete performance reviews. NY on Wednesday, Austin on Thursday and San Francisco on Friday. My goal is to work out three of the four days. Bill is meeting me in SF Friday night and we're spending the weekend in Sonoma. If we exercise hard both Sat and Sun, we will hopefully counteract the copious amounts of red wine we will be drinking. And, since I'm planning on having at least some chocolate to go with that red wine, I had better exercise really, really hard. I always struggle with working out while I'm traveling. Hopefully the thought of red wine and chocolate will be all the motivation I will need.
Have a great week everyone!
Friday, February 1, 2008
Not a quitter!
Despite Brian's assessment, I haven't quit! Although, he makes a good point about Mike driving me crazy with, "Todd's going to make you do XXX and I told him he was too easy on you... "!!!!
I think that was a slight nudge that, as the team captain, I ought to communicate more with the whole team.
Honestly, I'm with Lori this week. While I have (so far) succeeded in working out every day, it has been a bit of a struggle. My motivation isn't there. I don't WANT to do it like I did earlier. Isn't it too early to be feeling this way already?
Here's to a better tomorrow :)
I think that was a slight nudge that, as the team captain, I ought to communicate more with the whole team.
Honestly, I'm with Lori this week. While I have (so far) succeeded in working out every day, it has been a bit of a struggle. My motivation isn't there. I don't WANT to do it like I did earlier. Isn't it too early to be feeling this way already?
Here's to a better tomorrow :)
Optimus Prime
I haven't blogged in awhile for team AMDG, but during this short time off the three of us clearly have transformed into physical specimens. I think we should change our name to O
ptimus Prime as we so easily transformed ourselves. In fact, we even make sounds like Transformers while we work out. It sounds like this, "bee boo bop beep". You have to say it out loud to really get a feel for it.
To give you an update, let's start with Megan. I have no idea. Haven't heard from her in awhile. My guess is she quit. Not because of her lack of will or determination, but because Mike probably goes home every day and says things like, "Megan, Todd (our trainer) says we have to eat this" and "Megan, Todd said you have to 756 push ups tonight". She probably couldn't take it anymore.
Mike pushes through his breast injury quite nicely. I mean he babies it all the time, but he makes up for it by ridiculing me. Yesterday he told me to shut up after we ran stairs and I asked him if he felt like he was going to die. I simply wanted to know if he felt ok. Jeez.
Mike does make a good point every now and then though. He told me that the biggest change in me since the beginning of this hellish competition was my breakfast choices. Apparently a Red Bull and sprinkled Donut do not count for a hearty healthy start to your day. I don't know why, I usually had a great first ten minutes to class. Of course this was followed by the crash in which I told students to "figure it out themselves". Wait, Kathy Tullis reads this. What I really said was "As the Jesuits would do, go forth and pursue answers on your own and don't let the truth evade your brilliant little minds". Followed by "God Bless".
Lastly, my old excuse for not working out used to be my head size. When I was a young skinny high school senior, I had a skinny face and large head. Then freshmen year of college came and so did Taco Bell and Pizza Hut every night about 11 p.m. Since then, I feel like my face is porportional. So I would say to myself, "don't lose weight, it will make your head look bigger". Of course, I ignored the love handles and jiggle jangle of the stomach. Now as I have lost 12 pounds in the three weeks, I don't worry about it as much. Especially when Todd calls me a beast. Although he could just be referring to the amount of body hair I possess. And why is it that bald people always have tons of body hair? Too much information? Wow, I paint a pretty picture don't I? I better hurry up and get married.
ptimus Prime as we so easily transformed ourselves. In fact, we even make sounds like Transformers while we work out. It sounds like this, "bee boo bop beep". You have to say it out loud to really get a feel for it.To give you an update, let's start with Megan. I have no idea. Haven't heard from her in awhile. My guess is she quit. Not because of her lack of will or determination, but because Mike probably goes home every day and says things like, "Megan, Todd (our trainer) says we have to eat this" and "Megan, Todd said you have to 756 push ups tonight". She probably couldn't take it anymore.
Mike pushes through his breast injury quite nicely. I mean he babies it all the time, but he makes up for it by ridiculing me. Yesterday he told me to shut up after we ran stairs and I asked him if he felt like he was going to die. I simply wanted to know if he felt ok. Jeez.
Mike does make a good point every now and then though. He told me that the biggest change in me since the beginning of this hellish competition was my breakfast choices. Apparently a Red Bull and sprinkled Donut do not count for a hearty healthy start to your day. I don't know why, I usually had a great first ten minutes to class. Of course this was followed by the crash in which I told students to "figure it out themselves". Wait, Kathy Tullis reads this. What I really said was "As the Jesuits would do, go forth and pursue answers on your own and don't let the truth evade your brilliant little minds". Followed by "God Bless".
Lastly, my old excuse for not working out used to be my head size. When I was a young skinny high school senior, I had a skinny face and large head. Then freshmen year of college came and so did Taco Bell and Pizza Hut every night about 11 p.m. Since then, I feel like my face is porportional. So I would say to myself, "don't lose weight, it will make your head look bigger". Of course, I ignored the love handles and jiggle jangle of the stomach. Now as I have lost 12 pounds in the three weeks, I don't worry about it as much. Especially when Todd calls me a beast. Although he could just be referring to the amount of body hair I possess. And why is it that bald people always have tons of body hair? Too much information? Wow, I paint a pretty picture don't I? I better hurry up and get married.
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