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Friday, November 26, 2010
Long time, no blog
It has been ages since I have posted in here! I haven't even read over my previous blog entries.
Highlights/low lights since the last blog entry
We moved out of the house we were renting in Tracy. House was sold in a short sale
We had an offer on a house. It was on for 9 months before a damn offer was accepted. It did not go through. I see that as a blessing in disguise.
I got the iPhone 4. I love it!
Dave's contract at BAE ended, just as the offer on the house was accepted. Yeah, no job, no mortgage, no house. We moved into an apartment in Manteca and he was out of work for 4.5 months. Job market in California sucked.
During the move from Tracy to Manteca, had some mad depression. Moving, fertility issues, etc. It was definitely a low point. Horrible meltdown.
At the end of October, Dave got a job offer in Cedar Rapids, IA. Full time, permanent and BENEFITS! Thank goodness. We left California on 11/13 and he started work on 11/15. We found a house to rent and are in the process of unpacking. It is not NEARLY as nice as the house we had in Tracy, but it is decent. It'll do until we save and find our own place to buy
Highlights/low lights since the last blog entry
We moved out of the house we were renting in Tracy. House was sold in a short sale
We had an offer on a house. It was on for 9 months before a damn offer was accepted. It did not go through. I see that as a blessing in disguise.
I got the iPhone 4. I love it!
Dave's contract at BAE ended, just as the offer on the house was accepted. Yeah, no job, no mortgage, no house. We moved into an apartment in Manteca and he was out of work for 4.5 months. Job market in California sucked.
During the move from Tracy to Manteca, had some mad depression. Moving, fertility issues, etc. It was definitely a low point. Horrible meltdown.
At the end of October, Dave got a job offer in Cedar Rapids, IA. Full time, permanent and BENEFITS! Thank goodness. We left California on 11/13 and he started work on 11/15. We found a house to rent and are in the process of unpacking. It is not NEARLY as nice as the house we had in Tracy, but it is decent. It'll do until we save and find our own place to buy
Sunday, May 2, 2010
Sweet addiction: Could sugar be sabotaging your diet?
Um, yeah!
This is very eyeopening
It amazes me that sugar doesn't have quite the bad reputation it deserves. My clients come to me with all sorts of dietary concerns, but they often overlook the big elephant in the room. And that big elephant is sugar! While most of us know that sugar isn't good for us, I don't think that we realize just how bad it is, and how detrimental it can be to your body, and your diet and fitness goals.
According to the Center for Science in the Public Interest, sugar should be curbed for the following reasons:
* You can't afford the empty calories.
* Sugar-sweetened beverages promote obesity and may raise the risk of heart disease and diabetes.
* Certain sugars raise triglycerides.
* Certain sugars may boost abdominal fat.
* Sugar may raise the risk of gout.
* Eating sugar may promote overeating.
I realized just how bad sugar was about 14 years ago (I had just become a nutritionist). I was addicted to frozen yogurt. It was the perfect low-calorie, "fat-free" treat. I would indulge in a moderate-sized cup every evening. Then, as I read up on sugar, and read the nutrition label on my favorite "fat-free" frozen yogurt, I realized that this guiltless treat, might be a lot guiltier than I had imagined. So, I gave up my frozen yogurt and replaced it with plain yogurt topped with fruit, and dropped a few pounds without even trying! I also woke up feeling better the next day and had noticeably less puffiness and bloating in my face and body. Now that's just my story, but I could go on and on about stories of friends and clients who gave up sugar and were amazed by the results.
Your sugar allowance
So how much sugar can you eat in a given day? Most scientists, doctors and nutritionists agree that women should aim for 100 calories (61/2 teaspoons of sugar or 25 grams) per day, while men can consume 150 calories of sugar (91/2) teaspoons or 38 grams). In addition, we should aim to avoid all sugar-sweetened beverages and even limit fruit juice to 1 cup per day. The only sugar to "not worry about" is the sugar found in whole fresh fruit, milk and plain yogurt (yes, even fruit yogurts have added sugar). Keep in mind that these numbers are just goals, even if you just reduce your sugar intake to 30-35 grams for women and 40-45 grams for men, you are moving in the right direction!
Sugar sleuth
Most of you probably realize that cakes, cookies and candy carry a hefty dose of sugar, but there are many other foods filled to the brim with sugar that you might not realized. In order to become an educated sugar consumer, you should pay close attention to your food labels. When reading the food label, take a look underneath the "total carbohydrates" to find out how many grams of sugar is contained in 1 serving. If the food contains little or no milk or fruit (which have naturally occurring sugars), then you will know the number of "added grams of sugar" that are contained. Cross-reference this with your daily allowance, about 25 grams for women and about 38 grams for men, to decide if this food fits into your allowance.
The lowdown on your favorite foods
In order to figure out how many teaspoons of sugar are in your favorite foods, simply divide the number of grams on the nutrition label by 4. So if a food had 16 grams of sugar that would equal 4 teaspoons of added sugar.
FOOD
TEASPOONS OF SUGAR
Breakfast foods
¾ cup Honeynut Cheerios 2½ tsp
1 cup Fruit Loops 3 tsp
1 cup of Corn Chex <1 tsp
¾ cup Frosted Flakes 3+ tsp
1 cup Kashi GoLean Crunch 3½ tsp
¾ cup Cracklin Oat Bran 4 tsp
1 ¼ cup Rice Krispies 1 tsp
1 cup Quaker Oatmeal squares 2½ tsp
1 packet Quaker Instant Oatmeal: Cinnamon & Spice 3½ tsp
1 packet Swiss Miss Hot Cocoa 4 tsp
Kashi GoLean Cookies and Cream Bar 9 tsp
Kashi TLC Trail Mix Bar 1½ tsp
Nature's Valley Crunchy Granola Bar 2½ tsp
Desserts
½ cup Edy's Slow Churned Light Ice Cream, Cookie Doug3½ tsp
Regular Cup: TCBY Old fashioned Frozen Yogurt 6 tsp
Dairy Queen Heath Blizzard 26 tsp
Pre-Packaged Small Rice Krispie Treat 1¾ tsp
½ cup Trader Joes Lemon Sorbet 5 tsp
3 Oreo cookies 3½ tsp
Beverages
20-ounce Sprite 16 tsp
Starbucks Grande Vanilla Latte 4 tsp
20-ounce Minute Maid Lemon-aid 17 tsp
16.9-ounce Nestea Iced Tea 12 tsp
20-ounce Lemon-Lime Gatorade 8½ tsp
Sugar aliases
When reading nutrition labels and ingredient lists, be on the lookout for sugar aliases. There are many different ways that sugar can go undercover. Don't be duped! Be on the lookout for these terms:
* Fructose
* Glucose
* Dextrose
* High fructose corn syrup (HFCS)
* Honey
* Maple syrup
* Molasses
* Raw sugar
* Brown sugar
* Table sugar
* Confectioner's sugar
* Baker's sugar
* Powdered sugar
* Agave
* Nectar
* Fruit juice concentrate
I hope that you are convinced. I truly believe that it is the best diet modification that you can make. So go for it! Start counting your sugar grams
This is very eyeopening
It amazes me that sugar doesn't have quite the bad reputation it deserves. My clients come to me with all sorts of dietary concerns, but they often overlook the big elephant in the room. And that big elephant is sugar! While most of us know that sugar isn't good for us, I don't think that we realize just how bad it is, and how detrimental it can be to your body, and your diet and fitness goals.
According to the Center for Science in the Public Interest, sugar should be curbed for the following reasons:
* You can't afford the empty calories.
* Sugar-sweetened beverages promote obesity and may raise the risk of heart disease and diabetes.
* Certain sugars raise triglycerides.
* Certain sugars may boost abdominal fat.
* Sugar may raise the risk of gout.
* Eating sugar may promote overeating.
I realized just how bad sugar was about 14 years ago (I had just become a nutritionist). I was addicted to frozen yogurt. It was the perfect low-calorie, "fat-free" treat. I would indulge in a moderate-sized cup every evening. Then, as I read up on sugar, and read the nutrition label on my favorite "fat-free" frozen yogurt, I realized that this guiltless treat, might be a lot guiltier than I had imagined. So, I gave up my frozen yogurt and replaced it with plain yogurt topped with fruit, and dropped a few pounds without even trying! I also woke up feeling better the next day and had noticeably less puffiness and bloating in my face and body. Now that's just my story, but I could go on and on about stories of friends and clients who gave up sugar and were amazed by the results.
Your sugar allowance
So how much sugar can you eat in a given day? Most scientists, doctors and nutritionists agree that women should aim for 100 calories (61/2 teaspoons of sugar or 25 grams) per day, while men can consume 150 calories of sugar (91/2) teaspoons or 38 grams). In addition, we should aim to avoid all sugar-sweetened beverages and even limit fruit juice to 1 cup per day. The only sugar to "not worry about" is the sugar found in whole fresh fruit, milk and plain yogurt (yes, even fruit yogurts have added sugar). Keep in mind that these numbers are just goals, even if you just reduce your sugar intake to 30-35 grams for women and 40-45 grams for men, you are moving in the right direction!
Sugar sleuth
Most of you probably realize that cakes, cookies and candy carry a hefty dose of sugar, but there are many other foods filled to the brim with sugar that you might not realized. In order to become an educated sugar consumer, you should pay close attention to your food labels. When reading the food label, take a look underneath the "total carbohydrates" to find out how many grams of sugar is contained in 1 serving. If the food contains little or no milk or fruit (which have naturally occurring sugars), then you will know the number of "added grams of sugar" that are contained. Cross-reference this with your daily allowance, about 25 grams for women and about 38 grams for men, to decide if this food fits into your allowance.
The lowdown on your favorite foods
In order to figure out how many teaspoons of sugar are in your favorite foods, simply divide the number of grams on the nutrition label by 4. So if a food had 16 grams of sugar that would equal 4 teaspoons of added sugar.
FOOD
TEASPOONS OF SUGAR
Breakfast foods
¾ cup Honeynut Cheerios 2½ tsp
1 cup Fruit Loops 3 tsp
1 cup of Corn Chex <1 tsp
¾ cup Frosted Flakes 3+ tsp
1 cup Kashi GoLean Crunch 3½ tsp
¾ cup Cracklin Oat Bran 4 tsp
1 ¼ cup Rice Krispies 1 tsp
1 cup Quaker Oatmeal squares 2½ tsp
1 packet Quaker Instant Oatmeal: Cinnamon & Spice 3½ tsp
1 packet Swiss Miss Hot Cocoa 4 tsp
Kashi GoLean Cookies and Cream Bar 9 tsp
Kashi TLC Trail Mix Bar 1½ tsp
Nature's Valley Crunchy Granola Bar 2½ tsp
Desserts
½ cup Edy's Slow Churned Light Ice Cream, Cookie Doug3½ tsp
Regular Cup: TCBY Old fashioned Frozen Yogurt 6 tsp
Dairy Queen Heath Blizzard 26 tsp
Pre-Packaged Small Rice Krispie Treat 1¾ tsp
½ cup Trader Joes Lemon Sorbet 5 tsp
3 Oreo cookies 3½ tsp
Beverages
20-ounce Sprite 16 tsp
Starbucks Grande Vanilla Latte 4 tsp
20-ounce Minute Maid Lemon-aid 17 tsp
16.9-ounce Nestea Iced Tea 12 tsp
20-ounce Lemon-Lime Gatorade 8½ tsp
Sugar aliases
When reading nutrition labels and ingredient lists, be on the lookout for sugar aliases. There are many different ways that sugar can go undercover. Don't be duped! Be on the lookout for these terms:
* Fructose
* Glucose
* Dextrose
* High fructose corn syrup (HFCS)
* Honey
* Maple syrup
* Molasses
* Raw sugar
* Brown sugar
* Table sugar
* Confectioner's sugar
* Baker's sugar
* Powdered sugar
* Agave
* Nectar
* Fruit juice concentrate
I hope that you are convinced. I truly believe that it is the best diet modification that you can make. So go for it! Start counting your sugar grams
Saturday, January 23, 2010
Affirmation
There is no chance, no destiny, no fate that can circumvent, hinder or control the firm resolve of a determined soul
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- Posted using BlogPress from my iPhone
Wednesday, January 13, 2010
Success
Personal satisfaction is the most important ingredient of success
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- Posted using BlogPress from my iPhone
Wednesday, January 6, 2010
I'd like to track but
What can stop you in your tracks...not knowing where to find points values
Track the damn food anyway
Tracking creates awareness AND AWARENESS IS EMPOWERING
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Track the damn food anyway
Tracking creates awareness AND AWARENESS IS EMPOWERING
- Posted using BlogPress from my iPhone
TRACKING--It works dammit
People tend to under estimate what they eat
It helps me realize that it is ok NOT to be perfect
It fosters a sense of accountability and control
It takes 21-28 days to make tracking (or anything else) a habit
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It helps me realize that it is ok NOT to be perfect
It fosters a sense of accountability and control
It takes 21-28 days to make tracking (or anything else) a habit
- Posted using BlogPress from my iPhone
Location:WW meeting
Tuesday, January 5, 2010
Victim--stop being one dammit!
Victims justify themselves. Victims complain. That is the worst thing you can do for your health and your wealth.
Victims blame others. They blame everyone except themselves
TAKE RESPONSIBILITY FOR YOURSELF, DAMN IT!
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Victims blame others. They blame everyone except themselves
TAKE RESPONSIBILITY FOR YOURSELF, DAMN IT!
- Posted using BlogPress from my iPhone
Sunday, January 3, 2010
A goal is:
A goal is created three times.
First, as a mental picture. Second, when it is written down to add clarity and dimension.
Third, when you take action toward achievement.
Easy as 1-2-3!
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First, as a mental picture. Second, when it is written down to add clarity and dimension.
Third, when you take action toward achievement.
Easy as 1-2-3!
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SMART GOAL
It has to be
Specific
Measurable
Achievable/Attainable
Relevant/Realistic
Trackable
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Specific
Measurable
Achievable/Attainable
Relevant/Realistic
Trackable
- Posted using BlogPress from my iPhone
Saturday, January 2, 2010
Great quote
I got this from a Jason Mraz tweet:
to Commit to your New Years' resolutions: "Faith is taking the first step when you don't see the whole staircase" - Martin Luther King
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to Commit to your New Years' resolutions: "Faith is taking the first step when you don't see the whole staircase" - Martin Luther King
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Getting Started Can Be A Bitch
Sometimes the hardest thing about exercising is getting started. It can be a pain in the ass to get the motivation up to EVEN GET STARTED, but once you get moving and the workout is done you feel so much better. That's a thought that I have to
hold on to!
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hold on to!
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Friday, January 1, 2010
Affirmations and goals--my Baby New Year
I stole this from a blog on SparkPeople. It is perfect. Thanks to SparkPerson SAYYES! You rock. I added some things
I love and accept myself.
My body is healthy and slim.
I am beautiful and I am safe.
I am strong.
I am fertile
It is safe to be slim.
I am prosperous.
Love surrounds me and protects me.
I love and approve of myself.
Thank you for the gift of seeing another new year.
I love and accept myself.
My body is healthy and slim.
I am beautiful and I am safe.
I am strong.
I am fertile
It is safe to be slim.
I am prosperous.
Love surrounds me and protects me.
I love and approve of myself.
Thank you for the gift of seeing another new year.
Health Goals for the first quarter of 2010
I wrote this last night, but forgot to save it
Goal : Lose 5% of my weight by beginning of March. I want to lose at least 10% of my weight before attempting another IUI. However, I will start at 5% and go from there
Why? I want to be healthy and fit. I am freaking tired of living out of shape. I want to be healthy enough to get pregnant and have a healthy STICKY pregnancy and birth. Main reason why is because:
I OWE IT TO MYSELF AND I AM SO FREAKIN’ WORTH IT!
I will do this by:
· Journaling food. I bite it, I write it
· Going to WW meetings
· Positive Self Talk. I WILL NOT let my depression bouts get in my way!
· Using other sources like SparkPeople, FIRM website, SHAPE message boards, Weight Watchers, etc
· Trying new recipes
· Increasing vegetables and fruits
· Exercise at least 150 minutes a week (3-4 days). I will also do 1 yoga class per week. Log my workouts
· Meditation
· Journaling feelings and revisiting reasons on why I want to lose the weight
· Taking vitamins and drinking water
Goal : Lose 5% of my weight by beginning of March. I want to lose at least 10% of my weight before attempting another IUI. However, I will start at 5% and go from there
Why? I want to be healthy and fit. I am freaking tired of living out of shape. I want to be healthy enough to get pregnant and have a healthy STICKY pregnancy and birth. Main reason why is because:
I OWE IT TO MYSELF AND I AM SO FREAKIN’ WORTH IT!
I will do this by:
· Journaling food. I bite it, I write it
· Going to WW meetings
· Positive Self Talk. I WILL NOT let my depression bouts get in my way!
· Using other sources like SparkPeople, FIRM website, SHAPE message boards, Weight Watchers, etc
· Trying new recipes
· Increasing vegetables and fruits
· Exercise at least 150 minutes a week (3-4 days). I will also do 1 yoga class per week. Log my workouts
· Meditation
· Journaling feelings and revisiting reasons on why I want to lose the weight
· Taking vitamins and drinking water
What I'm Reading
I bought this as a bday gift to myself. Glad it had a coupon--made it cheaper!
- Posted using BlogPress from my iPhone
- Posted using BlogPress from my iPhone
Goal for week met
Body photos were taken. Will post later (maybe not on the blog)
Goal for the week (Sunday-Saturday) is to do at least 150 minutes of exercise. As of today, I am at 170 minutes and 48 seconds which is good! (this week, my week started on Monday, which was my bday). Goal met! Tomorrow is going to be a very short workout (probably a floor leg workout). I'm doing good so far and I'm impressed with myself
- Posted using BlogPress from my iPhone
Goal for the week (Sunday-Saturday) is to do at least 150 minutes of exercise. As of today, I am at 170 minutes and 48 seconds which is good! (this week, my week started on Monday, which was my bday). Goal met! Tomorrow is going to be a very short workout (probably a floor leg workout). I'm doing good so far and I'm impressed with myself
- Posted using BlogPress from my iPhone
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