Ughhhh, I have a migraine but can't sleep. I took my medicine for it but honestly I have to sleep this off.
But anyway.....
I have slacked off this week with my eating habits and going to the gym. I am a little upset with myself. I really don't have a reason for it. I just slacked. I'm not going to give up but I can't make a habit out of it. I really need to sit down and figure out why I wasn't motivated.
I'm am so boring on Friday nights. Its pitiful. Since its the busiest day of the week for my school work, I don't make plans to do a thing. That is usually my day to look at youtube, do homework and pre-poo my hair. I usually sleep in my pre-poo mixture and let Saturday mornings be my wash day. See boring. I did decide to start wearing half wigs to give my hair a rest. I been cornrowing my hair with my bangs out. This is my first time wearing any sort of wig. Can I tell you a secret? I LOVE them. I love the maintenance free lifestyle. All I do is oil my hair and pin it up at night. I think I might have found a addiction. LOL, I even bought a gym wig.
Well, I better go lay down and rest my head. I hope you have a great weekend.
God Bless!!!
Friday, July 24, 2009
Tuesday, July 14, 2009
Need more protein: New challenge
After analyzing my diet, I realize that I am not getting enough protein. I am not a fan of Milk products. I LOVE cheese, yogurt,and fish. I will be trying to incorporating that in my diet. So now I am off to hunt for some good protein rich foods. I have a child that is allergy to nuts so its a no no for my house.
Common protein rich foods can include:
* Milk
* Soy Milk
* Eggs
* Cheese
* Yogurt
* Peanut Butter: I have a daughter who is allergy so I try not to bring nut products in the house
* Lean Meats, Fish, and Poultry
* Beans, Tofu, Lentils, and other Legumes
* Grains, including bread and pasta
Protein Fortified Foods:
Carnation Instant Breakfast Essentials, Chocolate, No Sugar Added. Though after reading the label, Its not enough protein for me to substitute for a meal.
Common protein rich foods can include:
* Milk
* Soy Milk
* Eggs
* Cheese
* Yogurt
* Peanut Butter: I have a daughter who is allergy so I try not to bring nut products in the house
* Lean Meats, Fish, and Poultry
* Beans, Tofu, Lentils, and other Legumes
* Grains, including bread and pasta
Protein Fortified Foods:
Carnation Instant Breakfast Essentials, Chocolate, No Sugar Added. Though after reading the label, Its not enough protein for me to substitute for a meal.
Yesterday was a test.
Usually when I decide to go on a diet, I avoid some foods and restaurants all together. Well, Since I decided to do a lifestyle change that's one thing that I didnt want to do. I want to live my life without avoiding foods. I want to have fun with my foods just like everyone else.
I didn't go to the gym yesterday. My husband is leaving soon and I want to spend as much time with him as I can before he leaves. My son suggested Pizza Hut. In my head, I am nervous and about to have a breakdown. I didn't want to mess up. I had the feeling that this was going to be bad. Though, I didn't do bad at all. I had one slice of veggie pizza and a salad. I did sneak two wings but I don't think that's too bad. When I could eat about 4 or 5 slices, I think I did excellent. I dont know where this motivation is coming from but I am running with it.
YAY!!! Me!!! But I am back at the gym today.
Tip of the day: Say it loud....I didn’t want to admit that I had screwed up, but admitting that I was plain ole fat in public but it was thefirst step on the path to eventual success.
I didn't go to the gym yesterday. My husband is leaving soon and I want to spend as much time with him as I can before he leaves. My son suggested Pizza Hut. In my head, I am nervous and about to have a breakdown. I didn't want to mess up. I had the feeling that this was going to be bad. Though, I didn't do bad at all. I had one slice of veggie pizza and a salad. I did sneak two wings but I don't think that's too bad. When I could eat about 4 or 5 slices, I think I did excellent. I dont know where this motivation is coming from but I am running with it.
YAY!!! Me!!! But I am back at the gym today.
Tip of the day: Say it loud....I didn’t want to admit that I had screwed up, but admitting that I was plain ole fat in public but it was thefirst step on the path to eventual success.
Monday, July 13, 2009
Healthy Hair
I wouldn't say that I have damaged hair. That part is good but I do have dry hair. Since I moved to an area where I am not happy with salons, I am forced to do my own hair. SCARY! I have never been one to do my own hair. I have a special talent of breaking it off. Well I cut it all off when I first moved here thinking that caring for short hair would be easier. For me that is a task. So I am growing it back out. I decided that I will hold out on the heat and relaxers. I am going to move from relaxing every 8 weeks to every 12. I have been looking at a few styles, even half wigs. I have never worn one before so I am really curious how this is going to turn out. I have been regular with my vitamins. I started to pre-poo. Which makes my hair gorgeous!!!! I haven't tried the co-washing yet. I am still trying to understand this technique. If heat needs to be avoided. When I wash my hair mid-week, I will HAVE to put some sort of heat in it. I mean I don't have to but I refer not letting my hair air dry. I'm not not letting go of my grease neither. I don't understand that concept. If we lotion our skin to prevent dry ashy looking skin, why not do the same for our scalps. Their are oils out there that are not heavy. Though, I love my shea butter. I use shea butter at least once a week. I use scalp conditioner as needed. I am blessed to have hair that grows fairly easy but I want to know how will my hair react to my new regiment. Living healthy is also having healthy hair.
So here are some pictures of my hair relaxed and not....
Ignore the goofy look please. This is me no relaxer. I needed my bangs cut. This was the beginning stage of going natural. My ends are relaxed still. I didn't do the big chop
My lastest hair cut growing out:
When I first got cut it all off:
So here are some pictures of my hair relaxed and not....
Ignore the goofy look please. This is me no relaxer. I needed my bangs cut. This was the beginning stage of going natural. My ends are relaxed still. I didn't do the big chop
My lastest hair cut growing out:
When I first got cut it all off:
Sunday, July 12, 2009
Did I say I love this site???
http://www.fitday.com/
I LOVE LOVE LOVE this site. I am always telling folks that making food and activity journals are very helpful. Well this site not only logs your meals but your activities. One thing I dont like is that at first I had to add a few of my meals because it wasnt listed on the site but other than that it is a GREAT free site. Oh I forgot to mention, you can also journal your feelings and mood. Heck just check the site out. Its. Great!!!
I LOVE LOVE LOVE this site. I am always telling folks that making food and activity journals are very helpful. Well this site not only logs your meals but your activities. One thing I dont like is that at first I had to add a few of my meals because it wasnt listed on the site but other than that it is a GREAT free site. Oh I forgot to mention, you can also journal your feelings and mood. Heck just check the site out. Its. Great!!!
10 Tips for weight loss
1. Exercise is essential for weight loss
It's nothing new, but exercise is probably the most important predictor of whether you will succeed at long term weight loss and weight loss maintenance. In order for exercise to be helpful in weight loss, you should strive for a minimum of five 30 minute sessions per week. The good news is that recent research has shown that three 10 minute sessions in a day are as good as one 30 minute session. This helps many in combating the old "no time for exercise" excuse. Be certain to find something you enjoy. You'll be more apt to stick with it. Try walking with a friend, joining an intramural sports league, participating in outings with a group like The Sierra Club, or trying some classes at your local gym. Once you give exercise a chance, you will begin to enjoy its positive benefits on your psyche as well; you will literally become "hooked."
3. Keep a diary for triggers that hinder weight loss
Keeping a food diary can be a huge asset in successful weight loss. Devote some time each day to record what you have eaten and how much, your hunger level prior to eating, and any feelings or emotions present at the time. A food diary can provide a large amount of self-awareness. It can identify emotions and behaviors that trigger overeating, foster greater awareness of portion sizes, and help you discover your personal food triggers. Study any patterns that emerge from your food diary and identify where you may be able to make more healthful changes. A food diary provides an added benefit of keeping you focused on and committed to your goals. Start keeping a food diary today by printing our food diary.
4. Stay focused on being healthy, not on becoming thin
Many people become more successful at long term weight loss when their motivation changes from wanting to be thinner to wanting to be healthier. Change your mindset to think about selecting foods that will help your body's health rather than worrying about foods that will affect your body's weight. The Food Pyramid offers a basic outline of the types and amounts of food you should eat each day to give your body the nutrients it needs for optimal health.
5. Find out why you overeat
All too often overeating is triggered by stress, boredom, loneliness, anger, depression and other emotions. Learning to deal with emotions without food is a significant skill that will greatly serve long term weight control. The Solution, a book and national program developed by Laurel Mellin, RD, helps participants to identify their eating triggers and respond to them without food. A research study showed that the participants in this program demonstrated a better rate of long term weight loss maintenance than those who simply diet and/or exercise and don't address behavioral and emotional issues. Chronic over-eaters and "emotional eaters" can be significantly helped by learning new behavioral skills such as those Mellin presents. You can also seek help with behavioral and emotional eating issues from a licensed counselor or psychologist in your area.
6. Weight loss support: join a weight management group For me its bloggers and youtube that motivates me
A big key in long term weight control comes from receiving encouragement and support from others. You can check to see if groups such as Jenny Craig offer programs and resources in your areas. You may also wish to check with your local hospital to see if their registered dietitian conducts group weight loss programs.
7. Weight loss and portion control
With the advent of "super-size" meals and increasingly huge portions at restaurants, our concept of normal serving sizes is a distant memory. Be mindful of the amounts of food you consume at a sitting. When necessary, divide your food in half and ask for a take home bag. It is all too easy to be a "plate cleaner" even when served enormous portions. Learn to pay attention to your hunger level and stop eating when you feel comfortably full, not stuffed.
8: Lose weight slowly with small changes
Try to remember that "losing 15 pounds in two weeks" is nothing to celebrate. It is important to realize that the more quickly weight is lost, the more likely the loss is coming from water and muscle, not fat. Since muscle tissue is critical in keeping our metabolism elevated, losing it actually leads to a decrease in the amount of calories we can each day without gaining weight. Fat loss is best achieved when weight is lost slowly. Strive for a weight loss of no more than 1-2 pounds per week. One pound of weight is equivalent to 3500 calories. By making small changes like eliminating 250 calories a day from food and expending 250 calories a day from exercise, you can lose one pound (of mostly fat) per week. You can calculate how much time you need to exercise to burn 250 calories by clicking here. You can calculate your caloric needs by clicking here, and then subtract 250 from that number.
9. Eating slowly can lead to weight loss
Did you ever notice that thin people take an awfully long time to eat their food? Eating slowly is one method that can help take off pounds. That's because from the time you begin eating it takes the brain 20 minutes to start signaling feelings of fullness. Fast eaters often eat beyond their true level of fullness before the 20 minute signal has had a chance to set in. The amount of calories consumed before you begin to feel full can vary significantly depending on how quickly you eat. So slow down, take smaller bites and enjoy and savor every tasty morsel.
10. Weight loss through eating less fat - but do it wisely
We've known for some time that limiting high fat foods in the diet can be helpful with weight loss. That's because fats pack in 9 calories per gram compared to only 4 calories per gram from proteins or carbohydrates. To many, the message to limit fats implied an endorsement to eat unlimited amounts of fat-free products. Just to clarify, fat-free foods have calories too. In some cases fat-free foods have as many calories as their fat laden counterparts. If you eat more calories than your body uses, you will gain weight. Eating less fat will help you to lose weight. Eating less fat and replacing it with excessive amounts of fat-free products will not.
It's nothing new, but exercise is probably the most important predictor of whether you will succeed at long term weight loss and weight loss maintenance. In order for exercise to be helpful in weight loss, you should strive for a minimum of five 30 minute sessions per week. The good news is that recent research has shown that three 10 minute sessions in a day are as good as one 30 minute session. This helps many in combating the old "no time for exercise" excuse. Be certain to find something you enjoy. You'll be more apt to stick with it. Try walking with a friend, joining an intramural sports league, participating in outings with a group like The Sierra Club, or trying some classes at your local gym. Once you give exercise a chance, you will begin to enjoy its positive benefits on your psyche as well; you will literally become "hooked."
3. Keep a diary for triggers that hinder weight loss
Keeping a food diary can be a huge asset in successful weight loss. Devote some time each day to record what you have eaten and how much, your hunger level prior to eating, and any feelings or emotions present at the time. A food diary can provide a large amount of self-awareness. It can identify emotions and behaviors that trigger overeating, foster greater awareness of portion sizes, and help you discover your personal food triggers. Study any patterns that emerge from your food diary and identify where you may be able to make more healthful changes. A food diary provides an added benefit of keeping you focused on and committed to your goals. Start keeping a food diary today by printing our food diary.
4. Stay focused on being healthy, not on becoming thin
Many people become more successful at long term weight loss when their motivation changes from wanting to be thinner to wanting to be healthier. Change your mindset to think about selecting foods that will help your body's health rather than worrying about foods that will affect your body's weight. The Food Pyramid offers a basic outline of the types and amounts of food you should eat each day to give your body the nutrients it needs for optimal health.
5. Find out why you overeat
All too often overeating is triggered by stress, boredom, loneliness, anger, depression and other emotions. Learning to deal with emotions without food is a significant skill that will greatly serve long term weight control. The Solution, a book and national program developed by Laurel Mellin, RD, helps participants to identify their eating triggers and respond to them without food. A research study showed that the participants in this program demonstrated a better rate of long term weight loss maintenance than those who simply diet and/or exercise and don't address behavioral and emotional issues. Chronic over-eaters and "emotional eaters" can be significantly helped by learning new behavioral skills such as those Mellin presents. You can also seek help with behavioral and emotional eating issues from a licensed counselor or psychologist in your area.
6. Weight loss support: join a weight management group For me its bloggers and youtube that motivates me
A big key in long term weight control comes from receiving encouragement and support from others. You can check to see if groups such as Jenny Craig offer programs and resources in your areas. You may also wish to check with your local hospital to see if their registered dietitian conducts group weight loss programs.
7. Weight loss and portion control
With the advent of "super-size" meals and increasingly huge portions at restaurants, our concept of normal serving sizes is a distant memory. Be mindful of the amounts of food you consume at a sitting. When necessary, divide your food in half and ask for a take home bag. It is all too easy to be a "plate cleaner" even when served enormous portions. Learn to pay attention to your hunger level and stop eating when you feel comfortably full, not stuffed.
8: Lose weight slowly with small changes
Try to remember that "losing 15 pounds in two weeks" is nothing to celebrate. It is important to realize that the more quickly weight is lost, the more likely the loss is coming from water and muscle, not fat. Since muscle tissue is critical in keeping our metabolism elevated, losing it actually leads to a decrease in the amount of calories we can each day without gaining weight. Fat loss is best achieved when weight is lost slowly. Strive for a weight loss of no more than 1-2 pounds per week. One pound of weight is equivalent to 3500 calories. By making small changes like eliminating 250 calories a day from food and expending 250 calories a day from exercise, you can lose one pound (of mostly fat) per week. You can calculate how much time you need to exercise to burn 250 calories by clicking here. You can calculate your caloric needs by clicking here, and then subtract 250 from that number.
9. Eating slowly can lead to weight loss
Did you ever notice that thin people take an awfully long time to eat their food? Eating slowly is one method that can help take off pounds. That's because from the time you begin eating it takes the brain 20 minutes to start signaling feelings of fullness. Fast eaters often eat beyond their true level of fullness before the 20 minute signal has had a chance to set in. The amount of calories consumed before you begin to feel full can vary significantly depending on how quickly you eat. So slow down, take smaller bites and enjoy and savor every tasty morsel.
10. Weight loss through eating less fat - but do it wisely
We've known for some time that limiting high fat foods in the diet can be helpful with weight loss. That's because fats pack in 9 calories per gram compared to only 4 calories per gram from proteins or carbohydrates. To many, the message to limit fats implied an endorsement to eat unlimited amounts of fat-free products. Just to clarify, fat-free foods have calories too. In some cases fat-free foods have as many calories as their fat laden counterparts. If you eat more calories than your body uses, you will gain weight. Eating less fat will help you to lose weight. Eating less fat and replacing it with excessive amounts of fat-free products will not.
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