Friday, March 14, 2014

What is a pound worth? Biggest Loser at Work Continues

Week Two results are in! My current ranking for the title of The Biggest Loser at Work is 10th place out of 34 with 14 weeks to go.

So, what is 1 pound worth??  One position higher to the Biggest Loser status. When I thought it meant so little, it actually meant alot.

Here is to a healthy, focused week!

Follow a balanced diet-- milk, vegetables, grains, fruits, beans, meats, and oils. 

Exercise regularly. Moderate cardio exercise for at least 30 minutes a day, five days a week, for optimal health. 

Get enough rest daily. Rest and sleep are just as important as eating healthy and exercising. Your body needs to recuperate and heal itself; often, it can only do this if you are asleep.

For those just joining me on this journey, my percentage weight loss is 1.55. 

Biggest Loser at Work - Confused at end of week two. .

Welcome and thank you for continuing to follow my 16 week Biggest Loser at Work Journey. It is the end of week two and, Friday, 3/14/2104, starts the beginning of week three. 

For me, it is another disappointment. One pound lost in one week. Total of 3.3 pounds in three weeks. Percentage weight loss is 1.71

I don’t understand why I am not losing weight, for as you can see below I am doing the exercise needed to lose weight captured by my pedometer. Any suggestions? I am drinking my water and trying to stick to a 1200 calorie diet. Is it possible, I am not eating enough?

This past week, I attended a group meeting with a woman that Nurse Debbie arranged to visit during lunch break hours to talk about protein shakes. We sampled some that tasted like butterfinger, starburst, vanilla, peach/mango, and orange sherbet. They were low in calories – each under 200 – and high in protein. Each was fulfilling and can be used for a meal supplement.

The one I liked the most was the Butterfinger Protein shake. I know that this will be something I turn to when I am craving chocolate.

Here's hoping to a better weight loss in week three. 
Exercise Log
Date Steps Walked/Run Stairs Climbed Miles Gone Calories Burned Minutes Completed
Thursday, March 13, 2014 15,651 502 7.3 1,599 216
Wednesday, March 12, 2014 250 0 0.1 38 10
Tuesday, March 11, 2014 10,662 813 4.8 1,210 201
Monday, March 10, 2014 12,379 393 5.8 1,422 204
Sunday, March 09, 2014 18,371 297 8.9 1,739 187
Saturday, March 08, 2014 13,315 190 6.0 1,280 161
Friday, March 07, 2014 10,523 223 4.5 1,182 181
Totals for the week 81,151 2,418 37.4 8,470 1,160  
Average per day 11,593 345 5.34 1,210 166  
lbs burned thru exercise       2.42    




Sunday, March 9, 2014

Dark Chocolate, Wine, and Salmon made this list

Welcome to my blog! I am on a journey to achieve weight loss and being healthy. I am not a nutrionist, but I am actively seeking information on how to slim down. The following list is brought to you by Online Source for Slimming Foods

It is my hope this list will bring new foods into your healthy eating habits! As for me, I will be implementing several of these superfoods into my healthy living lifestyle change. I am thankful to say that some are already in my food eating habits.

 Slimming Foods:

Black beans

A cup of black beans packs a whopping 15 grams of satisfying protein and doesn't contain any of the saturated fat found in other protein sources, like red meat.

Oats

Oats are rich in fiber, so a serving can help you feel full throughout the day. Just a half cup packs 4.6 grams of Resistant Starch, a healthy carb that boosts metabolism and burns fat.

Avocados

There's no reason to be afraid of eating fats—as long as they're the right fats.

Oleic acid, a compound in avocados' healthy monounsaturated fats (MUFAs), may trigger your body to actually quiet hunger. Stick to a quarter or a half of an avocado and watch that belly fat melt away. The creamy fruit is also packed with fiber and protein.

Salmon

Lean sources of protein help you feel full without adding fat. However, 50% of women ages 18 to 50 don't know if they get enough of this essential nutrient.

Up your intake with salmon; it's a leaner choice than red meat and is chock-full of MUFAs to boot. A 2001 study found that dieters eating a MUFA-rich diet lost an average of 9 pounds, while their low-fat diet counterparts gained, on average, 6.

Blueberries

Best known for their anti-aging effects, blueberries, while tiny, are a powerful figure-friendly eat: A 1-cup serving sets you back only 80 calories, and helps you feel full with 4 grams of fiber.

Broccoli

Cooked or raw, this cruciferous veggie is well-known for its cancer-preventing powers, but with a punch of filling fiber in less than 30 calories a serving, it's bound to prevent weight problems too.

Brown rice

Brown rice is a heartier, fiber-packed alternative to less-than-super white rice. A half-cup serving contains 1.7 grams of Resistant Starch, a healthy carb that boosts metabolism and burns fat.

Plus, brown rice is a low-energy-density food, meaning it's heavy and filling but low in calories. One study found that women who ate a higher-energy-density diet gained three times as much weight over six years than women eating a low-energy-density diet.

Pears

Just one pear packs 15% of your daily recommended amount of fiber. One study found that women who ate three pears a day consumed fewer calories and lost more weight than those who didn't. Ditch the peeler though; the skin is where all that filling fiber is hiding!

Wine

Resveratrol, the famed antioxidant found in grape skin, stops fat storage. Studies show that moderate wine drinkers have narrower waists and less belly fat than liquor drinkers. Downing a glass can boost your calorie burn for a good 90 minutes.

Grapefruit

Even if you changed nothing else about your diet, eating half a grapefruit before each meal may help you lose up to a pound a week!

A compound in the tangy fruit can lower insulin, a fat-storage hormone, and that can lead to weight loss. It's also a good source of protein, and because it's at least 90% water, it can fill you up so you eat less.

Kidney beans

One of several varieties of beans to make the list, red beans offer protein and fiber (more than 5 grams per serving!). Kidney beans are also rich in Resistant Starch; a 1/2-cup serving packs nearly 2 grams of this slimming carb.

Almonds

Nuts are another superfood rich in healthy fats that help you slim down.

Almonds in particular can help you shed pounds: In one study, people who added a daily helping of the nuts to a low-cal diet lost more weight than people who followed the same diet but swapped almonds for a carb-heavy snack like crackers.

Green tea

This steamy sip hydrates like water, which can help fill you up and shed pounds. Plus, the antioxidants in green tea will up your fat burn and calorie burn. One study found that five cups a day could help you lose twice as much weight, most of it around your middle.

Lentils

Lentils are a great source of satiating protein and fiber. A half-cup serving delivers 3.4 grams of Resistant Starch, a healthy carb that boosts metabolism and burns fat.

Bananas

Bananas are a slimming superfood at the heart of Health's Carb Loves Diet. A slightly green, medium-size banana will fill you up and boost your metabolism with its 12.5 grams of Resistant Starch. Even a ripe banana still ranks high on the list of foods containing RS, with almost 5 grams.

Eggs

Eggs get a bad rap when it comes to weight loss. But the breakfast staple is loaded with protein that will curb your appetite. One study found that overweight women who ate egg breakfasts lost twice as much weight as women who started their days with bagels.

And don't worry about cholesterol: The study found that egg eaters don't have higher bad cholesterol or lower good cholesterol than bagel eaters.

Dark chocolate

Chocolate lovers, rejoice! A nibble of dark chocolate here and there can slow down digestion so you feel full longer and eat less at your next meal.

Dark chocolate is full of MUFAs; studies show eating a diet high in these healthy fats can rev your metabolism to burn fat and calories. It may also help by curbing cravings for salt, sweet, or fatty diet-wreckers.

Oranges

At only 59 calories, you may not expect much from an orange, but thanks to a hefty dose of fiber, it ranks highest among fruits on a list of 38 filling foods put together by Australian researchers. Feeling full can help you eat less throughout the day.

Potatoes

True, potatoes are high in carbs, but they are three times as filling as a slice of white bread, and top all the foods on the same satiety index as oranges. Plus, potatoes are also rich in Resistant Starch, which helps your body burn fat.

Pine nuts

Nut lovers don't have to stick to almonds. These tiny bites pack the same heart-healthy fatty acids that quell hunger hormones and burn belly fat. One study found that swapping healthy unsaturated ones like those found in nuts for saturated fats helped overweight people lose weight without reducing calorie intake or upping their exercise.

Plus, at only 95 calories for more than 80 nuts, you can enjoy them guilt free.

White beans

One-half cup of these fiber-packed beans contains almost 4 grams of fat-blasting Resistant Starch, a healthy carb that boosts metabolism.

Cheese

Fresh goat cheese and feta contain a fatty acid that helps you feel full and burn more fat. Look for cheeses labeled "grass-fed," as those will have the highest content of this healthy fat.

Low-fat milk

The same fatty acid is found in milk, and milk's proteins can keep you feeling satisfied. The added calcium may also help; in one study, women burned more fat and calories when they had 1,000 to 1,400 milligrams of calcium per day.

Garbanzo beans

Also known as chickpeas, these slimming beans pack more than 2 grams of Resistant Starch per half-cup serving. They're also a great source of fiber, protein, and healthy fats.

Pearl barley

This starchy side makes a slimming complement to a low-cal meal by adding some satisfying fiber and nearly 2 grams of Resistant Starch in just a half-cup serving.

Quinoa

Another diet-friendly whole grain, quinoa is rich in hunger-fighting protein. You'll stay full longer on fewer calories and avoid overeating at other meals.

Plantains

A half cup of cooked plantains packs almost 3 grams of Resistant Starch, a carb that boosts metabolism and burns fat.

 

 

 

Biggest Loser at Work: Falling Behind.

Me and Pistol Pete
March 8, 2014

Hello to those following my journey on successful lifestyle change – notice I did not say the “D” Word. To keep on track this is the end of week one and the beginning of week two. 

This week has been interesting. I got discouraged from my .3 loss the week before and quit. In my mind, in my food intake, in my activities, I just quit. I had fast food five days of the week and I did no – zilp, zilch, nada, none – exercise.

Then I read a post on one of the social medias that I belong to that said: A 20 minute daily walk reduces the chance of stroke and heart attack. At that point I had an a-ha moment and realized I need to stop being concerned about the number on the scale and be concerned with my overall health.

This past Wednesday I talked to both the day and night shift about the benefits of juicing. We talked about the pros and the cons and I passed out two different types of juices. One was straight celery juice. 16 ounces a day will help reduce water retention. And the other one was Cruciferous which included broccoli, cauliflower, kale leaves, lemon and apples. There was a varied of responses within the groups about the juices.   

Then comes Friday, March 7th 2014, weigh in day.  

I work swing shift so when I got up, I went to work to weigh in and I was shocked to see that I lost two pounds. Now that isn’t much when you consider there were people who lost up to 14 pounds in one week! But for me, I was happy to see the two pound loss!  
I am now back on track with my diet and exercise and I am looking forward to my sister coming to see me this week. I will definitely have a workout buddy with her. We will be working out with Nurse Kratchett, as Nurse Debbie is sometimes referred to, on Tuesday and Thursday with a 45 minute circuit in the gym and on Wednesday my sister and I will put the work in at the Planet Fitness gym where I am a member.  

The attached photo shows the competitors and their percentage of weight loss. My name is circled in red. However, if you notice I do not have my percentage next to it. I think that was an error on the Nurse Kratchett’s part. Do you know how to figure your weight loss percentage? Follow this simple formula: weight loss divided by starting weight multiplied by 100. For example: A 200 hundred pound person loses 1.5 lbs, what is the percentage of weight loss? 1.5/200=.0075  .0075*100=.75% 

My weight loss percentage for week one was 1.19; 11th place out of 34. As you can see from the chart I have a long way to go to catch up to the first place competitor who lost an amazing 7.34%.  

Soon, I will be interviewing the Biggest Loser at Work season two winner, Glenn Triplett, to get his story on how he overcame his struggles and became a huge supporter of the Biggest Loser at Work program.

Here’s to our health!

My percentage is 1.19

 Do you like to read? Why not check out one of my books on the right side panel. Just click on the image and it will take you to the Amazon page. 

Wednesday, March 5, 2014

Princess Alexia and the Dragon - new release

Hi everyone,

Today marks the day of a new book release for me. This is my sixth book and I am very excited about this project.

Princess Alexia and the Dragon is a family story conveying the special relationships grandparents have with their grandchildren. In this case, this story is about a grandfather who tells a story to his granddaughter after learning she wasn't sharing with other kids in school.

But that doesn't mean this story is no fun! It has a King, Queen, and their rambunctious Princess, Alexia in it. Of course, you cannot forget Zoey, the Princesses loyal pup and Titus, the fire-breathing dragon enemy.

Princess Alexia and Zoey decide to go find the dragons who have ruined the Ample Apple Orchard Celebration for years now. Expecting to find a mean dragon, she was highly surprised to meet a dragon who wore a pirates costume and talked like a pirate. Soon, they become friends and she learns why Titus has been burning down their Ample Apple Orchid.

She is going to make things right until both she and Titus is snared in steel traps and escaping looks grim.

Come and join Princess Alexia and the Dragon as they learn about sharing and friendship. Available now on Amazon Kindle. Available soon on auido and in paperback.




Choices and Challenges

After doing what I was supposed to for weight loss the first week, I had a very low and disappointing weight loss. The lady, Nurse Debbie, running the program The Biggest Loser at Work said that my muscles are retaining water and forming a cushion. She said to continue doing what I was doing and I would see a change.

Well, unfortunately I haven't been doing what I am supposed to this week due to the pressures of releasing my sixth book, Princess Alexia and the Dragon. Getting the final format done and uploaded to Amazon is time consuming sitting in front of the computer. In addition, we have had terrible weather that has kept me housebound when not at my regular job.

But the point of this blog is that I posed this question on my last blog post and I had someone answer me that supports what Nurse Debbie stated. Here is her answer.


  • Your body can take on water because it may get minuscule tears from weight bearing exercising - as well as endurance exercises. The body - at this time - will try to repair itself, and by doing so, that area will surround itself with fluid. This effect is a temporary one, but it can last for a few days, though. Try not to weigh yourself immediately after you work out. And, I am sure, you are aware that you have to limit salt and sugars because these are major factors regarding body weight. 

Thank you Deborah for answering my question and encouraging me. For more tips by her, visit her Facebook blog where she shares encouragement through healthy tips, recipes, and photos. Healthy Blogg 2.0



Monday, March 3, 2014

A slow start to a new beginning #BiggestLoser at Work

*The official weigh in was delayed by a week so this weeks weight becomes my baseline. 

The first weigh in approached. I was feeling pretty good about it because the scale at home said I lost four lbs in one week. I thought that was on target for I had worked out six days out of the week with my time in the gym between one hour to two. I was juicing, drinking my water, and feeling pretty good about myself and the work that I put in and then WHAM! 

I get to the official scale....

 
and it did NOT read 126.4!

In fact, I had only lost .3 lbs for the entire week. Talk about being distraught! I sat with the leader of the program and we talked about what happened that week. She told me that my muscles are retaining fluid inside the muscle because of the consistent and lengthy work outs I was doing. She encouraged me to keep going and that I would see a weight loss the following week. We will see...

I have heard of water retention but I haven't heard of water retention inside your muscle tissues. She said it was to form a cushion or barrier as my body gets used to the exercise. If anyone knows anymore about this, I sure would appreciate you answer it in the comments below. 

While there we did talk about the juicing that I discussed on a previous blog posting (click here to read To Juice or Not blog post). She asked me to talk to both the dayshift and nightshift participants about juicing - the pros, the cons and the simplicity or difficulty of it. I am going to take my juicer up to work at specified lunch times and we will be having a Juice Tasting. 

So what are some juice recipes that I am going to take? Of course, I am going to take some fruit juice so people can satisfy their sweet craving by the use of fresh fruits. I will also take some vegetable juice so that they can see healthy juicing doesn't have to taste bad. Some of the juice I will be preparing in front of them. 

I am excited to be on this journey but I can tell you it is an emotional roller coaster as I try to figure out the balance between nutrition and exercise without the use of over the counter diet pills. 

With that being said...off to get a good nights rest and prepare myself for a good workout prior to going to work on Monday! Thanks for coming along this journey with me.