ALIVE in 2010

This blog is about starting a new you! Look at this year as a fresh start to a brand new you.. Maybe it is about watching what you are eating, maybe it is about learning to start working out small, perhaps it is about losing that last (or first) 20 pounds...whatever it is that brings you here today welcome and let's get started together!


Welcome to our new year! Are you looking for some new ways to get healthier? Are you just looking for ways to get that last 20 pounds off? How do you start? What exercise routine will be best for you? Do you just need companionship to bounce ideas off? Need someone to help motivate you?

Well here we are.. jump in and JUST DO IT! You are more then worth it :-D

There's always tomorrow to get back on track

Tuesday, March 2, 2010

8 easy ways to lose weight

Need some extra help with your commitment and motivation? We are always very excited and motivated after the holidays but after a month or so we kind of lose momentum. Here are 8 simple ways to get you going again.

1. Learn to Read Labels

  • labels provide information on how the food fits into an overall daily diet
  • labels will include information on the amount per serving of saturated fat, cholesterol, dietary fiber, and other nutrients of health concern to today's consumers
  • terms such as light," "fat-free," and "low-calorie" meet government definitions
  • be consistent across product lines to make comparison shopping easier
  • expressed in common measures
  • reflect amounts people actually eat
Serving Sizes
Serving size is the first item listed on a nutrition label. Serving sizes are standardized, recommended snack or meal size portions. Depending on the type of food, the serving size may be indicated by cup measure or number, such as one cup of cereal or one slice of bread. Some foods, like salad dressing, can be represented by small measures like tablespoons. This information is followed by the metric amount (e.g., grams) the serving contains.

Serving size is the most important part of the food label. It is integral to using the additional information on the label to lose weight. Whether you count calories, fat grams, or carbs, it is impossible to accurately track them without knowing and measuring serving sizes.

Calories and Percent Fat Calories

The calories in a serving are displayed directly under the portion sizes. The number of calories you actually take in is determined by the number of servings you eat.

The FDA considers a food with 40 calories or less per serving to be low calorie; 100 calories per serving, moderate; and 400 calories or more per servings is a high calorie food (How to Understand).

The food label assumes that the typical adult needs 2,000 calories a day to maintain his/her weight. Most people fall somewhere in the middle, with men requiring more daily calories than women to maintain their weight.

It is recommended that your diet provides no more than 30 percent of total calories from fat (Choose a Diet). For a 2,000 calorie diet, no more than 600 calories of your day’s food intake should comprise of fat.

Using Food Labels in the Real World

The key part of using food labels is they provide instant portion control. The only way you can use food labels effectively is to measure and eat portions based on the recommended servings sizes.

The good news is, in time, assessing the serving size of your favorite foods will become second nature.

At first, measuring food servings will seem tedious, but it will not always be that way. Within a matter of weeks, you will learn to eyeball servings and practice automatic portion control.

Once you assess your caloric needs, food labels will help you identify areas in which you can cut back painlessly and lose weight.

For example, when you see your favorite yogurt contains 160 calories per serving, it will be much easier to identify one that contains 100 calories if you always check the nutrition label. If you eat yogurt every day, this one change can cut over 400 calories from your diet each week!

Remember ... every 3,500 calories cut or burned equals one pound lost. A little light reading on the packages of your favorite foods could be the start to making it happen.

2. Snack Smart

lose weight with healthy snacks
You can help prevent overeating and maintain blood sugar levels by eating something about every three hours. Getting too hungry will backfire on your efforts to eat healthy and practice portion control. Aim for a healthful, satisfying snack, such as an apple and some reduced-fat cheddar cheese. Eating more may seem counterintuitive, but smart snacking will help you lose weight.

3. Eat More Grains and Produce

lose weight eating vegetables
Whole grains and fruits and veggies do more than provide nutrients that improve your health and reduce disease-risk; they can also help you lose weight. They're naturally low in calories, so you can eat more of them and have less room in your diet for less-than-healthful foods. Plus, the fiber in whole-grain foods and produce will help you feel fuller longer (which helps you control portions and avoid overeating) and as a result, lose weight.

4. Eat Enough, Often Enough

lose weight eating regularly
One of the worst ways to lose weight? Meal skipping. Many people think skipping meals is a great way to cut calories, but in the end, they fail to lose weight. You'll be more likely to overeat or even binge (when you finally do eat) if you do not eat regular meals. Plus your body may go into "starvation mode" if don't eat enough, causing you to maintain (or even gain) rather than lose weight!

5. Drink Plenty of Water

lose weight drinking water
Water helps you lose weight in several ways: If you tend to have a problem with "water weight," drinking more water can help alleviate bloating. Replacing high-cal drinks such as soda with water cuts hundreds of calories. You shouldn't wait until you're feeling thirsty to drink water; thirst can be mistaken for hunger, causing you to overeat. Proper hydration improves your sense of well-being, which will keep up your motivation to lose weight.

6. Get Moving

lose weight with exercise
It is virtually impossible to lose weight and keep it off without exercising regularly. Start out today by taking a brisk walk or riding a bike. Work your way up from 10 minutes to 30-40 minutes a day, most days a week, and you could reap health benefits and weight loss results in a matter of weeks. Plus, exercise boosts your metabolism, making it even easier to lose weight.

7. Practice Portion Control

lose weight using measuring cups
Measuring food may seem like a drudgery, but it will prove invaluable in your efforts to lose weight. Start out by comparing a measured standard serving of foods to your typical helping. You may find you usually consume two or even three times the recommended serving. In time you will reprogram your brain to eyeball portion sizes, a key skill for losing weight.

8. Write it Down

lose weight with a food diary
What's the first thing I think anyone who wants to lose weight should do? Keep a food diary. All you have to do is jot down what, when, and how much you eat in a notebook, or you can do it online at a Web site like A food diary will give you a clear picture of your current eating habits so you can identify the changes you need to make to lose weight.

Monday, January 25, 2010

Tip of the Week

Here you go... we have always known olive oil was good for you now there is more reason to use it.. have a great rest of your day everyone

Monday, January 18, 2010

Breakfast Omelet

This is what I have a lot of mornings for breakfast. I used to have bacon eggs pancakes etc (any wonder why I was so overweight??) until I came across this. It filled me up, was really tasty and I didn't have that ugh feeling like I did eating all the other fat stuff.

Nonstick cooking spray
2 cups sliced fresh mushrooms
3 tablespoons sliced green onion
1 clove garlic, minced
1 cup refrigerated or frozen egg product, thawed, or 4 eggs
1/4 teaspoon herbes de Provence or dried thyme or basil, crushed
1/8 teaspoon salt

Dash ground black pepper
1 teaspoon olive oil
1/4 cup shredded part-skim mozzarella cheese (1 ounce)
1 tablespoon finely shredded Asiago or Parmesan cheese
1 medium plum tomato, chopped

Snipped fresh parsley (optional)

1. Lightly coat an unheated 6- to 7-inch nonstick skillet with flared sides with nonstick cooking spray. Preheat skillet over medium heat. Add mushrooms, green onion, and garlic to skillet; cook until tender; stirring frequently. Remove mushroom mixture from skillet using a slotted spoon; set aside. If necessary, pour liquid out of skillet; carefully wipe out skillet.

2. In a medium bowl, combine egg product or eggs, herbes de Provence, salt, and pepper. Beat with a whisk or rotary beater until combined. Add 1/2 teaspoon of the oil to clean skillet. Preheat skillet over medium heat.

3. Pour half of the egg mixture into prepared skillet. Cook, without stirring, about 1 minute or until egg mixture begins to set. Run a spatula around edge of skillet, lifting egg mixture so uncooked portion flows underneath.

4. Continue cooking and lifting edges until egg mixture is set but is still glossy and moist. Sprinkle with half of the mozzarella cheese. Top with half of the mushroom mixture. Continue cooking until cheese just begins to melt. Using the spatula, lift and fold an edge of the omelet partially over filling. Transfer omelet to a warm plate. Prepare another omelet with remaining oil, egg mixture, mozzarella, and mushroom mixture. Top omelets with Asiago or Parmesan cheese, tomato, and, if desired, parsley. Makes 2 servings.

  • Servings: 2 servings
  • Calories 170
  • Total Fat (g) 8
  • Saturated Fat (g) 3
  • Cholesterol (mg) 13
  • Sodium (mg) 508
  • Carbohydrate (g) 8
  • Fiber (g) 2
  • Protein (g) 20
  • Vitamin A (DV%) 0
  • Vitamin C (DV%) 0
  • Calcium (DV%) 0
  • Iron (DV%) 0
  • Diabetic Exchanges

  • Vegetables (d.e.) 1.5
  • Very Lean Meat (d.e.) 2.5

Sunday, January 17, 2010

7 Keys to Weight Loss Freedom

#1 - Right Thinking

Lay aside self-defeating, invalid mindsets that do not work. They have the power to keep you from different choices or developing new behaviors. Too often, we let those negative notions go unchallenged, and act as if they were true. If it is not working replace it with thinking that does work

Substitute for Nachos

I came across this years ago when I started losing weight. I was a huge Nacho fan (which is why I looked like a huge Nacho hehehehe) and wanted to substitute something that would still give me that taste and crunch. So try it out and let me know some feedback!

Mini Nachos/Pizzas

16 low salt Triscuits
1 tsp oregano and basil each
1/4 tsp crushed red pepper flakes (optional)
low salt salsa
6 TBSP low fat shredded cheese

Preheat broiler. Combine spices and set aside
Place crackers on rimmed baking sheet (I cover mine with parchment or foil paper)
place 1 tsp salsa in middle of each cracker
sprinkle with a bit of cheese

Place about 5" below heat element and broil till cheese just melts, about 15 seconds. Sprinkle with herbs and serve at once.

these really are very good. Makes 2 servings

Per serving:
69 calories
5g Protein
9g carbs
2g fat
1g fibre
264mg sodium

Let me know what you think

First week

Hello Everyone!

You will be happy to know that our team's first week added to a total of 24 pounds lost!!!! Great for you! You all deserve major pats on the back! Keep up the good work!

Tell me what you need.. are you looking for some recipes that are lighter? Need some snacking ideas? Some exercises that doesn't put you through hyper mode? This is your blog... ask away

Here's to an even better week!!!


Tuesday, January 12, 2010

Real Age

Here is a way to check to see what your REAL age is. When I first did this it was 6 years ago so I was 47. It showed my age as 62. I lost my weight, got more fit, started walking regularly and 3 years later at age 50 I was "down" to being 55. I did it again today and even with having been diagnosed with cancer 2 years ago I now am at 48 so am actually 5 years younger then my actual age.

What's your real age? I would be very interested in knowing.

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