Don't Wait Til January To Lose Weight!

Photo: Liz Navarrete

If you plan to start your new diet or weight loss plan in January, why not start today?!! Why not make today Day 1 of your weight loss journey? Today is December 14, so if you get started today, you will jump start your weight loss more than two weeks early, and it will motivate you to continue in the new year! Weight loss is a long and tedious process, so the sooner you start, the better! There are so many people that make a New Year's Resolution to lose weight, but do you want to be one of the many people that start well but then quickly fall off the bandwagon?

Think about if you had a jump start to quit smoking. Imagine you were hospitalized and unable to smoke for three weeks. By the end of the three weeks, your body was already adjusting to being smoke-free! It would be sooo much easier to then continue your life without smoking.

Being overweight started with unhealthy habits, so losing weight will require forming new habits. Anyone can start a new habit by repeating the desired activity every day for several weeks. So if you start a healthy habit on December 14, your new habit will be almost formed by January 1st! And by the end of January, it will be a solid and natural part of your lifestyle!

Any part of your weight loss that is not changing your unhealthy habits for healthier ones will likely not last. You can make drastic changes to lose large amounts of weight quickly, but if you are not forming long-term healthy habits, you will gain back the weight once your lifestyle reverts back to your old ways. So here is my action plan for you...today!

Step 1. Select your weight loss program, and write it down at the top of the first page of a journal, notebook, or note page on your phone. For example: My Weight Loss Plan: Dec 14, 2017: Weight Watchers. I will begin weight watchers today and complete it for two months.
Step 2. Select your exercise plan, and write it down. Example: I will walk in my neighborhood for twenty minutes per day, 5 days per week, for the next two months.
Step 3. Share your plan with someone who will hold you accountable regularly (every week or even every day).
Step 4. Weigh in. Write down your starting weight. You will not weigh in again for at least 1-2 weeks, if you are consistent with your new eating and exercising habits.
Step 5. Write down your plan for tomorrow that includes your new habits. For example, I will exercise for twenty minutes at 4:00 pm.  I will not drink any Coke. I will not buy any fast food.

Here are some other examples of healthy habits you may want to incorporate:
-I will start a "Subway Diet", which includes a 6-inch sub for every lunch this week (instead of fast food).
-I will replace chips with light popcorn.
-I will decrease my soda intake by 50%.
-I will eliminate sweet tea from my diet and replace it with unsweet tea.
-I will decrease fast food meals from three times daily to one time daily.
-I will pack my lunch for work this week, including healthy and fresh items.
-I will drink 5 glasses of water every day instead of sugary drinks.
-I will go to a Zumba class two days per week.
-I will not buy ice cream to keep at my house.
-I will join Planet Fitness and go there every day on my way home from work.
-I will watch one less hour of TV and replace it with cooking/cleaning.
-I will write down everything I eat tomorrow and share it with my accountability partner.
-I will buy a pedometer or Fit Bit, and take at least 10,000 steps every day.

4 Steps To Lose Weight After Failed Dieting

Photo: R.A. Navarrete

You may have been excited and compliant with your weight loss program, exercise routine or diet a few months ago, but recently you got off track. So how do you return to losing weight again?

First, select the best weight loss program for your individual needs. What have you tried in the past and failed? Choose something different. Or what has worked in the past? Do it again! Don't just try the latest craze or a diet that your best friend swears by.

Second, find accountability. You can't do this alone because it is too hard. You need someone to help you, especially during your moments of temptation. It can be someone you look up to, someone you relate to, or just someone who wants to help. It can also be a support group such as in Weight Watchers. Check in for accountability at least once per week, and be honest about your struggles. Without someone to hold you to your commitment, you could easily give in or give up. Call this person when you need motivation to resist overeating.

Third, exercise! Do not neglect this part of your weight loss program. It is just as important as eating right. Make exercise a habit in your daily routine by planning it into your day. It must become a priority, and that should never change (even once you achieve your weight loss). The cheapeast and easiest form of exercise is a walking or jogging program. Other convenient alternatives are workout videos or exercise equipment. But I don't recommend spending money on equipment or a membership unless you are committed to exercising consistently.

Fourth, remember that changing your lifestyle is permanent; it is not a yo-yo diet. The best way to lose weight and keep it off is to do so at a slow and steady pace. The healthy habits you form during this process should last forever. The same components that help you lose weight will also enable you to maintain your new, healthy weight. For example, if eliminating sodas and desserts has helped you to lose 20 pounds, don't add them back into your diet except on rare or special occasions. It initially takes willpower to say no to junk food or to say yes to workouts, but it will become a habit with time. Remember that on January 1, everyone says no to sweets. Be the person who still says no in June, October, or even December!

Chick-fil-A Cobb Salad: A Healthy Review

The Cobb Salad at Chick-Fil-A is a delicious and healthy alternative to your usual fast food meal. I have enjoyed it so much that my husband now eats it as well. The cobb salad is made with Romaine and greens, not iceberg lettuce. It's additional veggies are cherry tomatoes, corn, cabbage, and carrots, which are a nice variety. The extra yummy toppings are cheese, bacon, and fried bell peppers. Another healthy addition is hard boiled eggs. And it comes with crispy chicken unless you prefer grilled. With this alone, I love it even without salad dressing. But if you need dressing, I most recommend the Avocado Lime Ranch. This salad is filling, tangy, textured, and colorful!

Because I enjoy the taste of salads, I usually try them wherever I dine. Some other good, fast salads are at Which Wich, McAlister's Deli, Moe's, and Zaxby's. But the fact that my husband eats this one at Chick-fil-A means that it is likeable even for meat-and-potato fans. Lastly, I like it too much to even try their other salads.

Reference: www.Chick-fil-A.com

Do I Need To Lose Weight? Women, Weight Loss and Skinny America

Photo: Vince Connare

American culture is obsessed with women being skinny; almost every Hollywood actress is super thin. So why should you diet or exercise? Simply to lose weight and to become thin like the girls on TV?

Should You Lose Weight?
There are so many reasons to exercise and eat right other than to get down to your desired dress size. If you are healthy, eat well and exercise regularly, then likely you are maintaining a good weight, regardless of what any book or chart may say. This may mean you are size 16 or size 2. Your weight depends on many factors such as genetics, metabolism, medical issues, activity level, exercise history, muscle mass, and eating habits. You cannot control how God made you, so it is better to accept your body than to fight against it. Before you start a diet, check your motives because you may not even need to lose weight. If you are overweight, simply focus on improving your health through good eating and lots of exercise in order to jump start your weight loss.

How Do Naturally Thin Women Eat?
I rarely see thin people eating salads at McDonald's. The super-thin people I have known eat what they want. They do not overeat; instead, they may forget to eat when they get busy. But when they are hungry, they enjoy a wide variety of tasty foods that may be full of fat, calories and sugar. They do not necessarily exercise, so how do they stay so tiny? Probably everyone in their family is "small-boned." I have known many super-skinny women who are not healthy at all. So don't confuse being healthy with being thin. One thing everyone can learn from naturally super-tiny folks is that they rarely overeat.

Eating Should Be Fun!
My kids love lollipops and ice cream cones simply because they are fun to eat. I don't give them junk food all the time, but if they eat a healthy meal, I allow them a fun dessert sometimes. Moms, please don't go out for ice cream and just watch your kids eat their chocolate cones with sprinkles. Join in with the fun! That does NOT mean to order a large, extra-large or double-dipped cone with 5 toppings. Just order something small that you really love and savor every bite!

Exercise More To Eat More
If you exercise a lot, your appetite will increase. If you truly love to eat and cannot decrease your food volume to lose weight, try exercising more. This will help to increase your metabolism and, of course, burn calories. Another benefit is that exercising will motivate you to eat better, so you may end up replacing your french fries and cookies with blueberries and protein shakes.

What Makes You Beautiful?
First, beauty comes from within, so spend some time today exercising your heart, mind and spirit. The Bible says that beauty is shown by a gentle and quiet spirit. Second, every woman has equal value regardless of how she looks. Third, being thin will not take away all your insecurities. Even the most attractive super models are self-conscious about certain things and may not even like how they look. A lot of girls want to be pretty in order to attract a boyfriend, but remember that being in a relationship does not increase your worth.

Food Addiction
It is interesting that obesity has been increasing throughout this skinnifying of American culture. I believe obesity is so prevalent because of food addiction and sedentary lifestyle. I recently heard: "Anything you cannot live without is an addiction." So if you think you are not addicted to your late night binge, try giving it up for 7 nights.

Weight in Other Cultures
Not every culture has skinny women all over their media. For example, in Latin America, female stars are generally very curvy. Some cultures even revere large women. Remember that each culture's view of beauty changes over time. Being skinny or tan or having a certain hair color may be in fashion now but not 20 years from now.

Overcoming Skinny American Culture
If you feel caught up in wanting to look like a model, spend less time reading magazines and watching TV. The media has more effect on your mind than you may realize. Focus on becoming healthier instead of thinner. Learn to enjoy food but within logical limits. It may sound like an impossible task for most women, but try to accept your body. Then maybe you won't put so much pressure on yourself or those around you.

10 Easy Ways To Add Exercise To Your Busy Day

Photo: NOAA's National Ocean Service

1. Do push-ups when you first wake up. Take 10-20 seconds to jump start your morning and your metabolism!

2. Hold a squat position while you brush your teeth. Or do a set of squats.

3. Stand on one leg to put on your socks and shoes by holding a squat position and crossing one leg over the other knee (be sure your back is straight).

4. Do straight leg raises while doing hair, makeup or other grooming activities. Stand on one leg and kick the other leg forward, sideways or backwards, keeping the knee straight.

5. Squat several times while making the bed. It will strengthen your legs and help with your body mechanics.

6. Do knee extensions (kicks) while eating breakfast. Sit toward the back of your chair, with your thighs fully supported. Then extend one knee 10-15 times and repeat with the other leg.

7. Do back arches while driving to work. Change from slump sitting to overarching your back. Then relax back down to a neutral posture (back straight) and arch again. Repeat 15-30 times.

8. Roll your shoulders backwards while sitting at your desk. Repeat 20 times.

9. Raise up onto your toes (calf raises) while washing your hands. For a challenge, do this on one leg at a time.

10. Take a few minutes to do jumping jacks or mountain climbers while watching TV.


Exercise does not do itself. If you don't make extra effort to exercise, it will simply disappear from your lifestyle. Whether you need to lose weight or not, exercise is critical for the health of your entire body. Ideally, it is recommended that adults exercise >30 minutes/day, 5-7x/week (or more for weight loss). But honestly, some individuals are too busy to do 30 straight minutes of exercise. If that person is you, the only way to exercise will be a few minutes at a time. Please add in comments if you have additional exercises to share.

4 Components of Weight Loss

            It is never too early or late to lose weight if you are overweight or obese. Even if you became obese at a young age, you can change habits now and lose weight! It takes determination, discipline and hard work, but the rewards are countless! One of the biggest benefits of weight loss is having less pain, including back pain. Moreover, it is easier to prevent obesity than to treat it. So if you have found yourself 10 or 20 lbs overweight, start working to reverse the trend. Otherwise that could turn to 50 or 100 excess pounds that you never expected to have.

4 Components of Weight Loss  

1. Change in mindset. Admit that food controls you and recognize why you overeat. Until you know what your problem is, you cannot fix it. 

2. Change in activity level. You must increase your daily amount of activity and exercise in order to lose weight. No pill or diet by itself can replace the benefits of regular exercise. 

3. Change in eating habits. You cannot eat the same amount or kinds of foods that you have been eating and lose weight. Look at your eating habits and start to modify them. 

4. Perseverance over time. There is no easy way to lose a lot of weight, no matter what the ads may say. It takes time and hard work. Do not give up! Keep working at it and you will succeed. Find the help you need, whether it is an exercise partner, a weight loss group, a gym membership or an appointment with a nutritionist or dietitian. 

Most importantly, do not leave out any of these four components or you are less likely to get the weight off and keep it off.  Do not forget to consult your physician about your weight, in case it is related to a medical problem.

Additional reading on WEIGHT LOSS:

http://thinklikeapt.blogspot.com/2012/04/weight-loss-perseverance.html

15-Minute Home Workout For Busy Parents

As much as you may love (or hate) to exercise, it is often difficult getting to the gym when you have children. Between school, ball games, meals, work and housecleaning, you may not have the extra 30-60 minutes to do a usual cardio and strength exercise routine. So here are a few exercises you can do at home with no equipment and only 10-20 minutes of time.

1. Push-ups. This is a great one to start with, as it pumps up your heart rate! Repeat until fatigue. This is also ideal between leg strengthening exercises.

photo: gethealthywithheather.wordpress.com

2. Triceps Presses. The further you straighten your legs, the more challenging! Extend your elbows to lift your body weight, then lower back down to position shown in picture. Repeat until fatigue.

photo: self.com

3. Jumping Jacks. This is also a good warm-up or can be done between strength exercises. Perform for 1-2 minutes.

photo: sixpackfactory.com

4. Plank Jumping Jacks. Be sure to keep your back straight and your arms/shoulders stable. Hands can be on the floor, as in the starting push-up position. Repeat quickly until fatigue (30-60 seconds at a time).

photo: italktofood.com

5. Plank Mountain Climbers. Alternate legs quickly, while maintaining a strong plank position, for 30-60 seconds at a time.

photo: amy-allender.blogspot.com

6. Forward Kicks with Alternate Forward Punches. Do you remember Tae Bo? This is a classic kickboxing exercise that incorporates arm and leg strengthening. Repeat 10-15 reps with right leg/left arm. Then do the same with left leg/right arm.

photo: exercise.about.com

photo: shape.com

     


7. Calf Raises (on one leg) with Lateral Leg Raises (other leg). Do the two at the same time. You may need arm support for balance. Repeat 10-20 reps, then do the same on the other sides.

photo: drwannabe.tumblr.com

photo: iposture.com

     

The Latin American Diet

Photo: State Library and Archives of Florida

I have some firsthand experience with Latin America, but if you are Latin American and have different traditions, please share in the comments section. I do not mean to over-generalize, as I know that no one wants to be stereotyped. Here are some healthy eating habits that I have seen.

1. Lots of fresh fruit and fresh-squeezed fruit juices. You may be surprised at the fresh juices because they include much more than OJ, and they are prepared and served fresh! Some varieties I have loved are cantaloupe, watermelon, blackberry, pineapple, and mango. The juice ingredients are fruit (often including the skin) and maybe a little extra water/ice or occasionally a touch of sugar. Freshly cut fruit of any sort is frequently served with dessert.

2. Rarely serve cooked vegetables but salads instead. Once I brought a green bean casserole and a broccoli casserole to a potluck at church (a Hispanic church), and they were not touched. So my poor husband who does not like broccoli had to eat broccoli casserole the entire next week. And the salads are frequently served without salad dressing! All that is needed for flavor is freshly squeezed lime and a touch of salt/pepper.

3. A variety of beans, served as a side, in a soup or cooked into other foods. Legumes are a perfect source of protein, calcium, fiber and iron. See link below for more health benefits of beans.

4. Uncommon to find creamy/milk-based sauces. Instead, meats are grilled or cooked with fresh vegetables.

5. Freshly prepared hot sauces. All it takes is roasting the peppers, then blending them.

6. Soups made with clear broth rather than cream-based and served with fresh lime. Try adding lime to your next chicken noodle soup and you will never turn back. You may not know that most Mexican restaurants (at least here in the South) serve an amazing chicken soup (usually includes pico de gallo, avocado, rice, chicken breast and lime).

7. Avocado! Frequently it is simply sliced and served with the side dishes. Of course, guacamole with fresh cilantro is the perfect addition to any Tex-Mex dish.


Additional Info:

After-40 Nutrition: The Surprising Health Benefits of Beans, from DoctorOz.com:
http://www.doctoroz.com/videos/after-40-nutrition-surprising-health-benefits-beans

Do Dairy Products Cause Weight Gain?

I have never decreased dairy products in my diet before this past week. It is actually very difficult to do, especially if you are like me and you eat chocolate, yogurt, milk and cheese every day. I normally would never choose to decrease these foods from my diet, but I am nursing a newborn who may have an allergy to milk protein. So I have given up my favorite foods for the moment to see if that helps.

During this time, I can see how a dairy-free diet could assist with weight loss! Can you think of many junk foods that have no dairy in them? Cheeseburgers, chips (yes--most chips have mild products), ice cream, pizza, nachos, etc. And desserts are nearly impossible to find without dairy unless you like hard candy or sour patch kids, which I don't! Almost all pre-packaged cookies and crackers also have dairy. I've had to catch myself before taking a bite several times this week, forgetting that I can't have these products right now.

So what have I been eating instead of milk products?:

1. Almond milk, which actually tastes good (at least the vanilla flavored one)! It also has a lot of calcium!

2. High-calcium foods, such as spinach, turnip greens, baked beans and soybeans.

3. Raisins, for my sweet tooth.

4. Nuts, for when I have the munchies.

5. Peanut butter and jelly (with the kids) instead of grilled cheese.

6. Fruit popsicles (instead of my preferred chocolate ice cream).

7. More natural and homemade foods.

Another recent change in my diet is that I am eating to prevent acid reflux. So now I cannot eat tortilla chips with salsa (already I had eliminated the queso), tacos (even without the cheese), pizza (from both dairy and acid), etc. The benefit to combining both of these diets is that I am eating less simply because there is less to choose from and because the tastiest foods are eliminated. In that sense it is becoming less enjoyable to eat, which normally would bother me. But right now I would like to quickly lose my baby weight and fit back into my non-maternity clothes! So maybe these 2 unexpected diet changes will help me with that! 

In general, the reason so many of us are overweight is simply because we either love food too much or are addicted to food. I was reading the Bible today, and I read a verse that talked about food. "Jesus said, My food is to do the will of Him who sent me and to finish His work" (John 4:34). The context is that Jesus' friends were telling him to eat because they were all very hungry and had not eaten in some time, but he obviously had other priorities.

So next time you are tempted to eat something you shouldn't, just remember: eat to live; don't live to eat.

Low-Fat Eggnog on the Food Network

Low-Fat Eggnog on the Food Network

Eggplant Ricotta Bites on the Food Network

Eggplant Ricotta Bites on the Food Network

How To Avoid Holiday Weight Gain

With Thanksgiving this week, the season of holiday weight gain is heavy upon us. So how can you avoid gaining weight until the new year arrives? This is especially important if you have been losing weight this past year or are working hard to maintain the weight loss you have achieved.

1. Use your holiday time off to do some additional exercise. Don't just lounge before and after holiday meals but do some exercise or at least something active!
2. Limit your portions during larger holiday meals. Stick to 1 medium plateful and 1 small dessert.
3. Choose calories carefully. Be picky about which foods you really like and are willing to indulge on. Skip the others.
4. Limit your desserts. Try 1 slice of pie instead of 1 of each. Or have a small sliver of each, if you like to try the varieties.
5. Eat more vegetables and fewer carbs. And remember that veggies can taste good outside of casseroles and without bacon. They just need the right seasoning.
6. Stop eating when you are satisfied. Don't eat again until you are hungry.
7. Be sure your between-meal snacks are small and healthy. Choose the fruit or veggie tray instead of the cheese/pepperoni/crackers.
8. Drink more water and fewer calorie-filled beverages.
9. Remember that a healthy lifestyle does not have to stop during the holidays. Maintain the same healthy habits that you have been practicing.
10. Shop in stores instead of online.
11. Don't lie down if you can sit. Don't sit if you can stand. Don't stand if you can walk. Don't walk if you can run. Remember that some people are unable to do these things and they would give anything to be able to walk or run again. Don't take your mobility for granted.

Are Salads Overrated For Weight Loss?

I have recently talked to a lot of people who are trying to lose weight, who have lost weight, and even a few non-pregnant ones who have gained weight. There are a few common factors among those who have succeeded at losing weight: exercise and consistent diet changes. Eating only salads is not on that list, but out of my own experience (25 lb. weight gain in college and 25 lb. weight loss afterward), they are not overrated, and here are a few reasons why I like them so much!

Why salads are a good component of your weight loss program:
1. They taste good (depending on your toppings).
2. There are a ton of varieties, so your tastebuds will not get bored.
3. They are full of vegetables, which are high in nutrients, water and fiber yet low in calories.
4. You can easily add protein to give a complete meal (nuts, eggs, cheese, meat, legumes, etc).
5. The salad dressing aisle is full of salad toppings for additional flavor and crunch.
6. You will always find new and tasty salad recipes on Food Network.
7. They are a perfect opportunity for olives, artichoke hearts, heart of palm, sunflower seeds, dried fruit or even cooked vegetables.

Downfalls of salads:
1. Too much salad dressing can add excessive amounts of fat and calories to your diet.
2. Not enough vegetables. Some salads have just a little lettuce and the other toppings are all high-calorie, such as crispy chicken, bacon, cheese, etc.
3. You may get hungry quickly, if it is a low-calorie salad.
4. They usually take longer to eat than a sandwich, which is difficult if you are on the run.
5. They must be eaten fresh for best results.
6. Beware of bugs. I once ate a salad and when it was almost done, I found a dead fly in it. I have even heard of people finding a moth or bigger insect among the salad leaves.
7. Iceberg lettuce is not very nutritious, compared to dark, green leafy options.

Guaranteed ways to lose weight:
1. Cut out all sodas and sugar-filled drinks. Replace with water.
2. Cut out all desserts.
3. Decrease all portion sizes.
4. Decrease or eliminate fried foods.
5. Exercise daily, including cardio and strength training (especially intervals and high-intensity training).
6. Eat breakfast early, and stop eating late at night.

The most important part of your weight loss program is to know your weak areas and take specific steps to change those bad habits. If not, you will be on a weight loss program your whole life. Your weaknesses are different from everyone else's, so find what is most effective for you. It may mean eliminating all desserts or eating a salad a day or increasing gym time or joining Jenny Craig. I have yet to see a truly motivated weight-loss candidate that has not succeeded. True motivation requires ACTION!!!

Combine Upper/Lower Body Strength For Weight Loss

Photo: Fitness Magazine

1. Squats with biceps curls. Select a challenging weight for the bicep curls. Perform 3 sets of 10, 2 sets of 15 or 3 sets of 15. Do not let your knees pass your toes.

Photo: ACE Fitness

2. Lunges with military press. If you have the space, walk the length of the room via alternating leg lunges. If in a smaller space, lunge in place with alternating legs. Choose a challenging medicine ball or free weights for the military press. Perform 3 sets of 10-15.

Photo: WebMD

3. Wall slides (wall sits) with arm raises. As you slide down the wall to the sitting position, raise your arms from your sides up to chest level, with the elbows staying straight. Lower the arms as you slide back up the wall. Keep the thumbs pointed up throughout the arm raises and only lift arms to 90 degrees. Repeat 2-3 sets of 8-15. Do not let your knees pass your toes.

Photo: About.com

4. Ab crunches with leg bicycling. Perform straight crunches or oblique crunches (as shown) as you move your legs in a bicycling motion. Repeat 3-5 sets of 20.

5. Intervals of push-ups and sit-ups. Perform push-ups until fatigue. Then flip onto your back and perform full sit-ups until fatigue. Repeat 3-5 sets of each. If you cannot perform sit-ups, perform with abdominal crunches.

Why Combine Upper/Lower Body Strength Training?

These exercises are effective for weight loss because they increase your heart rate (cardio), incorporate multiple muscle groups, and increase muscle tone. The greater you do these 3 things in your workouts, the faster your weight loss will be! You will quickly boost your metabolism so that you burn more calories throughout the day! If you are going to exercise for 30 minutes, work as many muscle groups as possible during that time. Why spend 15 minutes of gym time strengthening 5 muscles when you can work 10 or more muscles at the same time?!!

Top 10 Healthy Desserts: Made With Fruit

Photo: Ralph and Jenny (Creative Commons)

1. Chocolate-covered strawberries

2. Caramel apple

3. Peaches and cream

4. Banana split

5. Berry/yogurt parfait

6. Strawberry shortcake

7. Fresh fruit w/cream cheese dip

8. Apple crisp

9. Pumpkin pie

10. Carrot cake

If you like sweets yet need to cut calories, this is a perfect combination! Some of us have the willpower to cut out desserts completely from our diet for weeks-months or more, but the rest of us need at least some healthier options to choose from.

One of the single, best ways to lose weight is to eat more fruits and vegetables, which are low in calories and high in nutrients! So why not fit in that extra serving of fruit as you feed your sweet tooth? My husband, kids and I go to the mall (Village at Sandhill) at least once a week for dinner and dessert, so we are very familiar with all the local ice cream shops (Rita's, Marble Slab, Yogenfruz), cafes (Nestle Tollhouse, Panera, Books a Million, Starbucks), and my 3-year-old's favorite: candy stores (The Peanut Man). So whenever we end up at The Peanut Man (they sell popcorn, boiled peanuts, snow cones, candy, chocolate, etc), I have quite a decision to make! Thankfully, they sell chocolate-dipped strawberries and caramel apples, which I love! They taste great and have some nutritional value! 

For those ice cream lovers out there: Marble Slab has a lot of fruit toppings to choose from and even serves frozen yogurt. Yogenfruz sells frozen yogurt that actually tastes like yogurt (not ice cream), so if you are in the mood for ice cream, it may not satisfy your craving. Rita's and Nestle Tollhouse likely do not sell anything with nutritional value, but their desserts are pretty awesome, and you can always order a kid-size serving, which should be enough to make your sweet tooth happy.

The last strategy for dessert-lovers like me is to modify your dessert recipes to add fruit. Bake a cake with applesauce instead of oil (it turns out fluffy and light). Add mandarin oranges (without the juice) to a yellow cake mix. Bake oatmeal raisin cookies instead of sugar or chocolate chip. Let fresh fruit be the star of your dessert tray; no one will turn down juicy strawberries with a dark chocolate dip!

Choosing Your Ideal Weight

There are several things to remember about your ideal weight.

First, it is a number that YOU should choose. There may be lists, charts and guidelines for your ideal weight based on your height, but those are only tools to help you make your own weight goals. There is nothing wrong with being a few pounds over what a list says you should weigh as long as it is a weight that you are completely happy with. Your body type and shape is different from everyone else's, so do not expect yourself to fall perfectly into the 50th percentile. 

Secondly, your health matters more than your weight. There are a lot of unhealthy, skinny people out there. If you focus more on health and less on weight loss, you will likely lose more weight! Weight loss is a natural result of healthy lifestyle decisions. On the other hand, starving yourself is bad for you, no matter what size you are. 

Thirdly, try to appreciate your body type and shape instead of hating your curves (or lack of them). Do not expect that weight loss in itself will make you love your body. Even when you lose weight, you likely will still have physical characteristics that you love and hate. They all are your God-given features, so at least accept them as part of who you are. 

Finally, do not compare yourself to others, whether friends, siblings or movie stars. This is an issue for most women and some men. Only a few women in the world look like models, but the rest of us are beautiful as well! And if we spend our time trying to be someone else, we miss out on our own life, beauty, talent and purpose. 

In your weight loss journey, it may be more effective to make goals for clothing size or waist size instead of pounds. Or select goals based on exercise instead of your weight (such as jogging 3 miles or exercising 40 minutes per day). Don't let the number of your weight become an obsession because it can fluctuate daily. Instead, weigh yourself once per week or less. Focus more on what you are doing to improve your health than the numbers on your scale. As you become healthier, you will feel great physically! And the weight will come off as a result (and stay off)! 

Losing Weight By Eating More

If you are overweight but you do not eat very often, that may be part of your weight problem. Here are some helpful tips to help you eat more and still lose weight.

1. Do not skip breakfast. Eat a healthy breakfast very soon after waking up. Some ideas are 1 serving of whole grain cereal with 1/2 cup of skim milk, 1 slice of whole wheat toast with peanut butter and 1 cup of skim milk, 1 granola bar with 1 banana, or cottage cheese with peaches.

2. Do not go all day without eating. Likely you will overeat in the evening, which is the worst time to do so.

3. Eat something small every 2-3 hours, such as a piece of fruit, a serving of nuts, yogurt, etc.

4. If you eat little volume of food, be sure whatever you do eat is healthy. You need 5 servings of fruits/vegetables every day. Protein and dairy are also important.

5. If you are going to eat more volume of food and still lose weight, you must minimize sweets, junk food and fast food.

6. If you already eat well and still need to lose weight, you must exercise more. Your minimum should be 45 minutes per day, 6-7x/week. The more you exercise daily, the more you will lose (weight, inches and clothing sizes).

7. Change your daily routine to eat breakfast early and to exercise in the morning. You will lose more weight if you wake up early and go to bed early. For example, eat breakfast at 7 am instead of 10 am, and eat supper at 6 pm instead of 9 pm.

Modifying Junk Food To Lose Weight

Burgers: If you are like my husband, you like bacon or chili cheeseburgers. Obviously I don't make those for him, but I do make turkey cheeseburgers, which taste great! Simply use ground turkey instead of ground beef, and season it the same. Also try a veggie burger at least once before saying you don't like them.

Pizza: Instead of your usual Meat-Lovers Pizza, try this. Wheat pita bread, topped with marinara sauce, lean ham, veggies of choice and some cheese. Bake or broil at 450 degrees for 5-10 minutes or until cheese is melted and crust is crispy. It is easy, smells great and tastes even better!

French Fries: Make your own, delicious home fries. Wash but do not peel your potatoes. Slice them to the size/shape of your choice and place on a baking sheet (minimize overlapping). Drizzle with extra virgin olive oil and seasoning of your choice. Bake at 400-450 degrees until almost done. Then broil for a few minutes to add even more crisp.

Eggs and bacon: Instead of 3 eggs, 4 bacon strips, hash browns and pancakes, try this breakfast from El Salvador. Finely chop a tomato and saute for 5 minutes. Then scramble 2 eggs with the tomatoes. Serve with fat free refried beans, light sour cream, whole wheat toast and a homemade salsa (tomatoes, green peppers, onions, fresh cilantro, fresh lime juice).

Barbeque Pork: To modify a little, use lean pork such as loin or boneless chops. To modify even more, use chicken or turkey breast. Season and cook the same way as pork (slow and low). For a healthier version of macaroni and cheese, melt a little cheddar cheese with light sour cream. Add cooked macaroni and serve fresh.

Ice Cream: I will not deny that real ice cream tastes better than the healthier varieties. But there is one benefit of having the low-fat ice cream or frozen yogurt available: it is less tempting. So you can eat a serving without emptying the whole carton! Icy Pops are my low-calorie snack of choice for a late-night sweet tooth.

What are you favorite junk food replacements? Please share recipes and tips below!

Weight Loss Perseverance

If you are in the process of losing weight, the single most important thing to remember is to persevere! Do not give up when you fail or cheat or gain a pound or go two weeks without exercising. Just start fresh right now (don't wait until tomorrow)! Review the weight loss program you are supposed to be on, and see how you may have fallen off track. Modify the areas you have not been consistent with, and maintain the ones you are doing well!

Don't forget that losing weight and keeping it off requires long-term healthy decisions, starting now and continuing after you have met your weight loss goals. A healthy lifestyle is not one you will ever give up because you will love the results: look amazing, feel even better, have more energy, sleep well, decrease the need for some medicines, do the activities you enjoy, and the list goes on!

It is never too late to start new, healthy habits! What are your bad habits that keep your weight above where you want it? If you do not have the willpower to eat less, then start with replacements. Replace your high-calorie, high-fat, high-grease, high-sugar foods with healthier ones. And for those here in the South, replace your sweet tea with ice water! You will not lose the weight you want without such replacements.

At some point you will grow tired of making excuses. Stop blaming other people/things, and take responsibility for your own body, your own weight and your own health! No matter how you became overweight, you are the only one who can lose the weight and keep it off. That is the choice before you today! Don't look at the past, your childhood, your family, your difficult circumstances, your prior failures, your successes, your previous diets, etc. Simply make the decision to be healthier starting now and to not give up on weight loss. If you persevere long-term, you will achieve weight loss and all your healthy goals! You will be able to do much more than you can imagine!


"I can do all things through Christ who strengthens me." -Philippians 4:13

Bonefish Grill: A Healthy Review

Last weekend, my family selected Bonefish Grill (on Forest Drive in Columbia) for a birthday dinner, and having not eaten there in years, I was thoroughly impressed! I did not choose to eat all healthy menu items, but there were a ton of healthy seafood dishes, including many different types of fish served with your choice of sauce.

The first food I loved was the house salad. The dressing was light and delicious! And it had what looked like large sunflower seeds with a tasty, strong flavor. It also had a small slice of heart of palm, which was an unexpected, nice touch.

We ordered our usual calamari, which is a family favorite appetizer and one we like to taste at many restaurants. It was good enough that even my 3-year-old liked it more than his mac and cheese.

The bread served with olive oil and seasoning was perfect: warm, toasty on the outside, soft on the inside. Having eaten so much already, I ordered a small appetizer for my entree, which was the best food I have tasted in the past year. Bacon-wrapped scallops served with mango salsa. The scallops were cooked to perfection, the bacon added the crunch and smoky flavor, and the salsa was the ideal complement to the delicious duo.

My husband ordered salmon with a side of cheesy potatoes, both of which I tried and truly enjoyed. The serving sizes were larger than fine dining, of which my husband usually leaves hungry. He was actually so full that he gave me the last several bites of his meal.

The atmosphere is like fine dining but more casual. The prices are mid-range, with most seafood entrees ranging from around $15 to around $25. It is a beautiful choice for a romantic evening or any range of casual to formal dinners. So the next time you want to go out for a healthy dinner or special occasion, I highly recommend Bonefish Grill!