A few things I’m doing right now to lose weight and tighten up

In no particular order, I’ve incorporated these rules into my life recently and I’m progress in my weight loss and health goals.

I’ve lost three pounds in ten days (and I haven’t even been exercising, but that’s about to change).

half of a tomato slice face matched with half of a bicycle tire to create a circle

(photo compliments of SuperTracker.usda.gov)

1. Consume nothing but plain ol’ tap water after 8 o’clock. Breakfast is around 10 in the morning. If you’re only eating 10 hours a day, it’s easier to trim calories. Besides, I’m not hungry when I’m asleep.

2. Use USDA.gov’s SuperTracker to create goals and track my calorie intake. Reduce calorie intake to 1600 or fewer daily.

3. Drink 10-14 glasses of water daily. This helps me stay full, energized, and saves me from feeling hungry when I’m actually just thirsty. Also, I want my skin to glow and stay hydrated as I make these changes and lose weight, too. Chant with me: No more stretch-marks. No more stretch-marks. Twelve more

Workout Trainer by Skimble is a great (free) app for exercise and wellness

photograph of the iPhone with the Workout Trainer app open on its screen. a list of workouts is visible with tabs at the bottom for viewing programs, workouts, your personal profile and "more"

(photo compliments of Skimble.com)

Skimble‘s Workout Trainer app is a great guide for starting an exercise program.

  1. Customize your fitness goals, and it will recommend workout programs.
  2. Search for a workout using filters like minutes (10-60), target body areas, equipment available to you (none, home gym, full gym), and difficulty level, and you’ll get workouts to do on the spot or save for later (with reminder alerts).
  3. Create a profile and join a community of people seeking and offering motivation, health advice, eating tips and personal stories.
  4. Add your custom workouts, too.

It talks you through each workout with encouraging phrases you’d get from a live personal trainer. You can even play your own workout music while it gives instruction. Continue reading

Detox diet advice

cruciferous vegetables including Arugula, watercress, cabbage, Napa cabbage, daikon, wasabi, turnip, rutabaga, broccoli rabe, bok choy, cauliflower, broccoli, kohlrabi, Brussels sprouts, collard greens, kale

(photo compliments of healthyurbankitchen.com/blog)

I’ve been striving to eat clean(er).

I’ve read about The Master Cleanse or lemonade detoxification diet, and it was recently recommended to me, too. I follow a blog that raves about it, mythineats (great blog, by the way), so if it’s for you, power to you.

It seems too simple, though. And potentially unhealthy. So I kept reading and consulted my Dad, a hobby ‘hoping-to-turn-semi-pro’ nutritionist.

His bottom line: you don’t need to throw your body into shock and deprive it of key nutrients to detoxify. Garlic will wipe the metals out of your system, eating clean detoxifies and regulates your body naturally, and anyone will get the awesome results of this Master Cleanse if they quit eating garbage and had two bowel movements (sorry, had to say it) every day for 10 days.

I don’t want the easy way out. I want to learn positive habits that keep me free of toxins.

Continue reading

See your nutritional health in a daily bar graph with SuperTracker

ChooseMyPlate.gov's SuperTracker Website allows users to input their food and activity information to create nutritional and exercise goals. it provides users with a comprehensive report on their nutrition and links to information regarding the individual's daily habits

The SuperTracker at ChooseMyPlate provides comprehensive reports on a user’s nutritional needs and successes.

No, calorie counting is not my thing.

I just posted about it. But while researching for that post, I found the SuperTracker at ChooseMyPlate.gov and the curiosity was too much.

All of a sudden I have a profile and I’m entering my breakfast information.

But it’s amazing! And soooooooo much more than a calorie counter.

I set any 5 goals from 5 categories: weight managment, physical activity, calories, food groups and nutrients. Daily, I get to watch a graph display my progress on each goal, and when I succeed at one, I get an email.

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My rules for eating healthy and managing my weight

new US food pyramid, featuring vertical categories of the whole grains, fruits, vegetables, dairy, and lean proteins with a stick figure person climbing the pyramid to represent exercise. next to it is the old food pyramid.

(photo compliments of choosemyplate.gov)

I’ve never read a diet book. These fancy-schmancy planned-out diets are not my thing.

I have created some rules over the past few years that keep me eating healthy, and keep me in the healthy weight category.

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  • Quit drinking soda. Drink water (eight 8 ounce glasses daily). With a glass of 100% fruit juice watered down and/or a glass of low-fat milk daily.
  • Eat 3-5 fruits and vegetables per day. That’s 6 to 10 all-in-all.
  • Get quality protein with every meal. The top ones are: chicken, turkey, eggs, tuna fish, shrimp, low/non-fat cottage cheese, low/non-fat greek yogurt, and whey protein powders.
  • Include fiber-rich foods as often as possible. I love popping corn on the stove plain and adding my own low-calorie flavors. Delicious!
  • White foods are evil. Enriched, bleached foods need to be replaced with WHOLE wheats; read the ingredients to make sure you’re not being conned by misleading labels. Read 6 more…

Fuel weight loss with good foods and a healthy eating plan

flyer page called the 12 best foods for your abs the smart eater's cheat sheet for life from women's health. it's a list of 12 foods with coordinating pictures. 1. almonds and other nuts with skins intact 2. bean and legumes 3. spinach and other green vegetables 4. dairy products (low-fat or fat-free milk yogurt and cheese) 5. instant oatmeal (unsweetened, unflavored) 6. eggs 7. turkey and other lean meats 8. peanut butter 9. olive oil 10. whole grain breads and cereals 11. whey powder 12. berries

Plan your meals around this list of superpower foods, compliments of WomensHealthMag.com.

I must get my eating under control. It’s tough to get my sleep and exercise right while I’m lethargic from eating sugar, fat and junk all day.

On my brain: a healthy food guide (about to be on my fridge), and a recent reading.

The healthy food guide is from Women’s Health magazine. “The 12 Best Foods for Your Abs: A smart eater’s cheat sheet for life” needs to make it on your fridge, too. (Pictured, left.)

And I found some great nutrition reminders in, “A Hunger-Free Way to Flatten Your Belly,” in the March issue of Health Magazine.

This article features straight-forward health advice (“Every day, aim to get 30 minutes of exercise, spend no more than six hours sitting down, and keep your calorie count in the 1,500 to 2,000 range”), plus, some simple nutrition advice I had sort of forgotten:

Continue reading

Goal: Stop being a big ball of flab and get healthy

a list: health goals: vitamins, 8 glasses water, whole grains, nuts, dairy, fruits & veggies, green tea, etc. 1 sweet daily, get. off. butt., wholesome food shopping, tv=evil, anti-screen movement, search for budget-friendly, anti-screen entertainment, ideas, body products: chemicals v. budgets, health apps

This list serves as a reminder and inspiration. It was created during a late-night brainstorming session.

What have I been up to?

Very recently, the answer would be: feeling like a lazy lump of blubber.

I usually focus on how society and other people should change, but let’s be honest: I need to start with myself. (No, this does not mean that you are off the hook.)

What does this list mean to you?

I’ll be posting about healthy eating habits, roundabout methods of getting my butt out of bed/the couch/the chair, ways to shop efficiently for all of the above, and sources where I find supporting information.

How is this pertinent to the blog’s theme of social responsibility?

Continue reading

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