The All-Eyes-On-Me-In-The-Centre-Of-The-Ring type. You love, you have to be; the centre of attention! Your life is full of drama, in fact, they may be basing a soap opera on it, so your just loving the attention. At times, people believe your life is actually a fiction book playing out before their eyes. In the words of Britney Spears "All Eyes On Me In The Centre of The Ring, Just Like A Circus!" Live your life up, but don't over work it!
You are very unique, creative, and you have a very interesting twist about you. You are mostly 'out there', and outgoing. You have either a ton, or just the right amount of friends. You love being creative. And different in a good, and cool way.
Panic now and worry later. That is your motto. You tend to imagine the worst thing that can possibly happen, because of this you either refrain from doing most things, or you just plain out have panic attacks. Calm down. Most of the time, you are just overeacting.
TODAY'S QUESTION is from a college student friend of ours.
He is over 6 feet tall and has played football in the past, which encouraged a hefty weight. Now that he is in college, he wants to lose some of the "bulkiness" and trim down a bit.
Hey Anita, I have gotten back to working out, running, and riding my bike. These are the easy things for me to do because i enjoy them so much. The hardest part is eating significantly less than what I eat now. I have been doing some research and found a calorie counter and i filled it out and it says that in order to lose about 1.5 to 2 pounds a week i can only consume around 3,300 calories a day being very active. Does that sound about right? And, what do I need to start eating that does not break the bank?
DAVE
January 9
DEAR DAVE,
Probably less, but you're going to have to find your own number. I was an overweight child. Every chart I look at tells me that I can eat 1800-2000 cals a day and maintain weight. They aren't right. I've tracked it for years and if I eat that much I gain. So you have to find YOUR own number through trial and error. For the last two days I've been using DAILY BURN and I REALLY LIKE IT.
Click here and join my group, then start putting in what you eat every day.
HOWEVER, THIS TAKES A LOT OF TIME! SO I'LL GIVE YOU AN EASIER OPTION TO TRY AND SEE IF IT WORKS. I imagine it will. You must do it for at least a week or two to see.
~~~~~~~~~~~~
YOU JUST HAVE TO REMEMBER TWO RULES OF THUMB:
1. First, don't buy anything that has more than 3 grams of fat per serving.
2. Second, if there's something that has 4-5 and it is a food you really like, buy it ONLY if it is something you don't eat every day (for example, twice a week is OK)
If there is a food you like that has 9-12 grams, make sure it is a MEAL, such as the Sam's Choice Chicken Alfredo Meals that are frozen and they come in 4-serving boxes (about $7 at wal-mart). Those are OK too. I mentioned those in my last video because I think they taste great and are good for you. There are about 4 different varieties of chicken meals in that brand. We didn't care for the greek one very much, it was OK, but way too many black olives. And they aren't frozen food. They have regular raw chicken that has to be cooked (I can tell you a fast way to do it). Anyway, it's not frozen food like Lean Cuisines, which you should stay away from.
If you don't lose quite a bit of weight the first week doing this, I mean at least 3 pounds, then you have to start tackling calories. Last night I was genuinely hungry before going to bed, I mean my stomach was hurting for real, but I had put in my calories for the day in DAILY BURN and was already up to 1500, can't lose weight on more than that, so I just didn't EAT any more. I drank a 25-calorie hot chocolate and took my vitamins and went to bed. I didn't like it but I did it. I have eaten my share over Thanksgiving and Christmas, so I know it didn't hurt me!
It might take you 30 minutes on the DAILY BURN site to figure out how to put in everything, but it isn't too hard. If you don't have 30 mins, call me anytime after 9 pm and I will walk you thru it and it will take 10 minutes.
Unfortunately I have to deal with my weight every day. I ALWAYS want to eat more than I can have. But I have learned that I can just about eat as much as I want as long as I buy/eat the right choices. I do eat salads until they are coming out of my ears! But they are healthy and combat cancer so that's OK.
Summary: I'd do fat first, keep it between 30-60 grams a day. Much easier to count and keep track of--you can almost do that in your head as the day goes by.
Then if the weight doesn't come off, calories.
The good thing about DAILY BURN is it keeps your protein counts too, which is what I would teach you to do next, to make sure you are getting enough per day. (about 150-200 grams)
Write back if you have any questions.
ANITA
p.s. I buy BODY FORTRESS chocolate whey protein at WalMart and drink 2-3 (usually 3) scoops every morning for breakfast. Must use blender, can't shake it. Use water/ ice. If you don't like it with water, use 2 scoops and 1 cup of skim milk, some water, and ice. Pour into a 32 or 44 oz Coke cup from the gas station, put in some ice cubes, and take it in the car with you.
Option: drink half of it with 1-2 pieces of toast (100% whole wheat) and then keep the other half in your car to drink between/after your class for morning snack. Eric makes turkey bacon every morning and cooks in micro for at least 2 or 2.5 minutes, until it is almost burnt, really crispy. You can put that on your toast and eat as a sandwich. Very fast and EASY.
January 10
ANITA,
WOW! Thank you. This will be helpful to try and get started figuring this thing out! I move in with my roommate this week and will be doing more cooking for meals so this really helps on what to buy and what to start eating. I will let you know if I have any other questions (and I sure will have more questions). Thanks again.
DAVE
DAVE Jan. 10th
Cool! I had some time to mess with that site you told me to join and I got set up. I am going to try that out and see if I can remember to keep up with it. I think it is going to help alot. I am excited to get started.I am going to try to keep on track.
DAVE Jan. 11th
Well I have been doing the program for half a day and like it already!!! I am determined to lose weight. How can i join your challenge?
ANITAJan. 11th
If you click here it should take you right to the page and you click JOIN on the right-hand side, I think.
FOR EXAMPLE, I ate a mini bagel. I just typed in "bagel," chose one, and put in .5 for the serving size. You don't have to get the exact item, just pick something close. We aren't doing algebra here, just getting a calorie range....
I ate a buffet at Golden Corral, and even with a big salad, I still figured it was a bunch of calories. I typed in BUFFET and it came up with INDIAN BUFFET as 600 calories, so I said, yeah, that' s probably about right. I didn't do it yesterday so I am doing it right now for sure. If you wait until the next day you won't remember.
Calculate your fat in your head as the day goes on and try to keep a running total, because it won't do you any good if you get to the end of the day and you've eaten 100 grams of fat. Besides weight gain, that's just asking for a heart attack.
Did you buy protein powder yet? EAS is at Sam's and it is great brand too. In fact, I think EAS makes Body Fortress. If you buy those ready-to-drink protein cans you will go broke. Must get the powder.
Protein Bars: the best for the price are PURE PROTEIN, box of 6 at walmart is about $6. Don't live on those, eat only when you need food and don't have anything else available that's healthy.
You could also keep a notepad in your car and write down what you eat so you don't forget at th eend of the day.
My fat is a little higher than normal because I ate breaded salmon which was 15 g fat for one piece. But I don't eat that every day, the kids like it so I buy it about once a month.
I probably ate slightly less protein than that just because I used what was on the list instead of inputting my own exact number.
All I want to know is, was I around 1200 or 1600 today? I will lose weight at 1200-1400, but not much at 1400-1600. So I am just looking for a range. THAT 200-CALORIE DIFFERENCE IS WHAT I AM LOOKING FOR.
There's a personal trainer saying that goes, "You can't out-train a bad diet."
What YOU want to know is, am I eating 4,000 calories a day? 3,000? 2500? Once you know where you are, then you will know where you need to go.
A.
p.s. even if you miss putting in your food 2 days a week, you will still get a good idea if you can keep up with it for 5. Try not to miss more than 2 though.
DAVE Jan. 12th
Hey tomorrow I am going shopping for some healthy groceries. I have been doing pretty good about putting in the right stuff and keeping track. I am on my laptop alot for school and different things so it should not be to hard to keep track. I am starting to see that on a daily basis I probably have been eating around 3,300 calories a day. Because as I have been cutting down I have added in what I would normally eat after a meal and I have cut out that not-needed food. Hopefully by the end of this deal I will be able to send you a before and after picture. On daily burn when does the new day start?
ANITAJan. 12th
I don't know, I guess midnight! (are you eating ice cream at 3 am?? If so, stop that... ha ha)
Today I was at Wal-Mart and was over in the meat section. I almost bought SADLER'S BBQ, which is pre-cooked and you just warm it up. I turned over the box, and AAAAAAHHHHHHHH! 15 Grams of fat! no! I went over to the LLOYD'S brand, right next to it, 3 GRAMS of fat (and it was cheaper too). I bought 3 of those and Eric/David/Mark had it for dinner tonight on 100% WHOLE WHEAT BUNS. They said it was great and they want it tomorrow night too. The package was $4 and there was some leftover (I was at work so that was for the 3 of them). Pretty good price for feeding 3, I thought. BTW, the BBQ Chicken had more fat than the beef, so I bought the beef. READ LABELS!
When you buy bread, make sure the bread says 100%. Not just "whole wheat." It has to say 100% whole wheat. That's important!
Here's your trivia question:
What healthy food can be thrown in your backpack, stay in there with your books for 3 or 4 days, won't smash, and can be eaten just fine without refrigeration at any time of day or night?
(Keep this food in your backpack at all times.)
Hint: it keeps the doctor away
Here's a grocery list to start with, I'll put them in groups as you would eat them for meals/snacks:
***NOTE TO BLOG READERS: Remember, I am writing this for a college student!***
1. Chicken breast (tenders, frozen, they cook faster than the whole chicken breasts, can even cook them in skillet), Success brown rice 4-packs in a box, green beans, salad items.
>>>>> COOK A WHOLE BAG OF CHICKEN TENDERS EVERY SATURDAY AND PUT IN REFRIGERATOR IN A GALLON ZIPLOC BAG. Can be eaten cold, on a salad, with BBQ sauce, on a sandwich, on a taco, with spaghetti, with macaroni, etc etc. <<<<<<
2. Fat free sour cream, picante sauce, baked Tostitos, corn tortillas, lettuce, fat free Kraft cheddar cheese, envelope of taco seasoning, small tomato (eat chicken on the tortillas, warm them in microwave), can of black beans (warm up in microwave)
4. Eggs, fat free mayo, canned tuna or chicken for tuna salad or chicken salad with boiled eggs in it, 100% whole wheat bread
5. We try to stay away from lunchmeat, but you will probably have to buy it -- buy 98% fat free lunchmeats, mustard, lettuce, pickles, tomato, or fat free mayo, bread
6. Enchilada Hamburger Helper (make it with a can of chicken breast)
7. Frozen shrimp (already cooked, deveined, $5 at Wal-Mart), put them in oven on a tray, spray with fat free butter spray and sprinkle with garlic salt, cook on 400 degrees for just a few minutes, broccoli or squash, bread—toast it in oven too, with butter spray on it.
8. Chicken/Rice Soup: Chicken broth (I like the PASTE, you can find it in the soup section in a jar that has to be refrigerated after you open it), can of chicken breast, Success brown rice, celery, onion or onion flakes in the spices section.
9. Kraft Macaroni and Cheese, thin pork chops (must bake these), green beans or broccoli, salad.
10. Whole raw chicken (put in a crockpot overnight with water, salt, will be ready the next morning). DO NOT EVER PUT THE CROCKPOT IN THE REFRIGERATOR HOT. It keeps too much heat in the food and your food will develop food poisoning. Remove the chicken from the crockpot and put in a bowl then you can put it in refrigerator, even if the chicken is a little hot (don't put a tight lid on it though).
11. BEAN SOUP: Dry lentils or split peas (rinse, put in crockpot overnight with water, salt and 1/2 package of ham cubes and onion flakes). Will be ready in the morning.
12. Kashi cereal, Special K "PROTEIN" cereal, Light-n-Fit yogurt /or/ Yoplait Light FatFree, skim milk, fat free cottage cheese, fat free strawberry cream cheese, fat free Butter Spray, eggs, 70% less fat Butterball sausage or Turkey Bacon. THIS DOESN'T HAVE TO BE BREAKFAST --- these foods are fine for dinner too.
13. Fat free hot dogs, 100% whole wheat buns, great value brand hot dog sauce (this has about 1 gram of fat), fat free Kraft cheddar cheese, salad
14. Any frozen un-breaded fish, green beans, sweet potato, salad.
15. Thin spaghetti, spaghetti sauce (no more than 1 gram fat), reduced fat parmesan cheese, salad. You can get frozen white-meat ground turkey, brown it in skillet, and add to spaghetti. If that takes too much time, buy the frozen meatballs BUT DON'T EAT MORE THAN 4-5 of those in your spaghetti. They are full of fat, but convenient and so I buy them and we just eat a few. The good thing is you can pour out 4 meatballs, heat them up, and put them on top of your spaghetti and leave the rest in the freezer for later. Keep the bag closed well.
16. Sam's brand frozen chicken boxed meals (in meat section at Wal-Mart)
SNACKS: apples, oranges, bananas, grapefruit, jello pudding fat free, 3-gram-fat ice cream sandwiches, fat free sugar free vanilla ice cream (wal mart brand is GREAT), 25-calorie hot chocolate packages, 98% fat free kettle corn, baked chips (don't eat a ton of these but you can buy them), diet root beer.
That's probably more than you would need for 2 weeks!
AVOID ham, all red meats--this includes hamburger, juices (they are just sugar), cookies/cakes/brownies/LittleDebbies/donuts/pizza.
You can do that. I'm going to do my DAILY BURN totals now!
That's what I had to learn how to do. I finally learned how to tell the donuts that they were no longer in control of my life; I was!
I went from size 20 to size 6 in only 8 months. I learned the secret to taking off weight and keeping it off. I have been a size 6 for over 12 years, and now I work full time in the fitness industry.
Two years ago I taught an online class titled JOURNEY TO FITNESS. It was held every Tuesday night for 12 weeks. I found that it was difficult for everyone to devote that much time each week to learning about health, so I am going to teach the same course on a monthly basis, 1 class per month, starting in January 2010.
YOU DON'T WANT TO MISS THIS!
You have TIME for one class per month. They will be held on Thursday nights, and all of the classes will be recorded so you can listen to them later if you are busy that night. But I'd rather have you live on the line so we will have a great QUESTION AND ANSWER SESSION at the end of each call.
A WHAT? Public Twalk about FITNESS, HEALTH, & EXERCISE! . ........what's a twalk? ....join twitter to become a tweep, then join my twibe and participate in my twalks! http://www.twitter.com/anitastone
WHEN? Saturday, January 16th, 12:00 Noon Central Standard Time (11 am MST, 10 am PST, 1 pm EST)
(218) 548-9255 PIN# 1567 (Alternate number if you cannot get through: 712-432-3100 Conference Code: 410968)
Bring your questions! P.S. You don't have to be on Twitter to participate!
--------------------------------------------------------------------------------------------------------------------------------------- DON'T FORGET SIGN UP FOR THE DAILY BURN CHALLENGE!
This goes from January 1st through June 1st PRIZES! PRIZES!
~ Be my Buddy on Team Beachbody! http://www.teambeachbody.com/fitnessusa ---------------------------------------------------------------------------------------------------------------------------------------
QUOTE FOR THE DAY Whether you think you can or you think you can't, you're right.
No one can make you serve customers well....that's because great service is a choice.Harvey Mackay, tells a wonderful story about a cab driver that proved this point.He was waiting in line for a ride at the airport.
When a cab pulled up, the first thing Harvey noticed was that the taxi was polished to a bright shine.. Smartly dressed in a white shirt, black tie, and freshly pressed black slacks, the cab driver jumped out and rounded the car to open the back passenger door for Harvey .He handed my friend a laminated card and said: 'I'm Wally, your driver. While I'm loading your bags in the trunk I'd like you to read my mission statement.'
Taken aback, Harvey read the card.. It said: Wally's Mission Statement: To get my customers to their destination in the quickest, safest and cheapest way possible in a friendly environment....This blew Harvey away. Especially when he noticed that the inside of the cab matched the outside. Spotlessly clean!
As he slid behind the wheel, Wally said, 'Would you like a cup of coffee? I have a thermos of regular and one of decaf.' My friend said jokingly, 'No, I'd prefer a soft drink.' Wally smiled and said, 'No problem. I have a cooler up front with regular and Diet Coke, water and orange juice..' Almost stuttering, Harvey said, 'I'll take a Diet Coke.'Handing him his drink, Wally said, 'If you'd like something to read, I have The Wall Street Journal, Time, Sports Illustrated and USA Today..'
As they were pulling away, Wally handed my friend another laminated card, 'These are the stations I get and the music they play, if you'd like to listen to the radio.'And as if that weren't enough, Wally told Harvey that he had the air conditioning on and asked if the temperature was comfortable for him. Then he advised Harvey of the best route to his destination for that time of day.
He also let him know that he'd be happy to chat and tell him about some of the sights or, if Harvey preferred, to leave him with his own thoughts...'Tell me, Wally,' my amazed friend asked the driver, 'have you always served customers like this?'
Wally smiled into the rear view mirror. 'No, not always. In fact, it's only been in the last two years. My first five years driving, I spent most of my time complaining like all the rest of the cabbies do.
Then I heard the personal growth guru, Wayne Dyer, on the radio one day.He had just written a book called You'll See It When You Believe It. Dyer said that if you get up in the morning expecting to have a bad day, you'll rarely disappoint yourself.. He said, 'Stop complaining! Differentiate yourself from your competition. Don't be a duck. Be an eagle. Ducks quack and complain. Eagles soar above the crowd.'
'That hit me right between the eyes,' said Wally. 'Dyer was really talking about me. I was always quacking and complaining, so I decided to change my attitude and become an eagle. I looked around at the other cabs and their drivers.. The cabs were dirty, the drivers were unfriendly, and the customers were unhappy. So I decided to make some changes. I put in a few at a time. When my customers responded well, I did more.'
'I take it that has paid off for you,' Harvey said.'It sure has,' Wally replied. 'My first year as an eagle, I doubled my income from the previous year. This year I'll probably quadruple it.
You were lucky to get me today. I don't sit at cabstands anymore. My customers call me for appointments on my cell phone or leave a message on my answering machine. If I can't pick them up myself, I get a reliable cabbie friend to do it and I take a piece of the action.'Wally was phenomenal. He was running a limo service out of a Yellow Cab.
I've probably told that story to more than fifty cab drivers over the years, and only two took the idea and ran with it. Whenever I go to their cities, I give them a call. The rest of the drivers quacked like ducks and told me all the reasons they couldn't do any of what I was suggesting.
Wally the Cab Driver made a different choice. He decided to stop quacking like ducks and start soaring like eagles.
A man reaps what he sows.
Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up... let us do good to all people.
Ducks Quack, Eagles Soar.
Have a nice day, unless you already have other plans.
IMPROVE YOUR LIFE with Team Beachbody! Be my Buddy today! CLICK HERE
Fiber has many health benefits, from lowering cholesterol levels to keeping you feeling full longer. Find out which high-fiber foods to add to your diet.
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If you're trying to diet and finding it too tough to restrict calories because you're always starving, fiber may be just what you're lacking. "It keeps you feeling fuller for longer," says Sandra Meyerowitz, MPH, RD, a nutritionist and owner of Nutrition Works in Louisville, Ky. "You don't get as hungry as quickly, so it helps when somebody's trying to cut back on calories."
Fiber is a carbohydrate, but unlike other carbohydrates, it doesn't get broken down by your body, says Meyerowitz.
Simple carbohydrates, continues Meyerowitz, don't offer the same filling benefits. "With fiber added in, you're more satisfied. Fiber doesn't make the blood sugar go up quite as quickly. It allows the sugar to get into your system more slowly," she explains.
Fiber is always found in edible plant materials and in the healthiest foods, like whole grains as well as fruits and vegetables. There are two types of fiber: soluble and insoluble. "They act differently in your body when they're being processed,â Meyerowitz explains. âSoluble fiber can be somewhat dissolved by water; insoluble fiber can't."
It's best that you get the fiber you need each day from foods in your diet rather than supplements.
Getting fiber is great, but don't suddenly jump on the fiber bandwagon and ramp up your intake all at once. Take it slowly, and gradually increase your fiber each day to prevent side effects like diarrhea, abdominal pain, bloating, and gas.
Now that you know what foods are fiber-rich and good for you, it's time to start finding ways to work them into your daily meals and snacks. Try these tips to get more fiber every day:
Get a minimum of 2 cups of fruit and 2.5 cups of veggies every day. Choose those highest in fiber like pears, berries, apples, spinach, sweet potatoes, and peas.
Have a bran muffin for breakfast or a snack.
Fiber is filling, delicious, and one of the healthiest things you can eat. There are a lot of easy and tasty ways to make fiber a big part of every day, and you'll quickly reap the health benefits.
It's a simple way to feel full, be fit, and get your body into a healthy shape.
Last Updated: 09/22/2009
2010 EverydayHealth By Diana Rodriguez Medically reviewed by Pat F. Bass III, MD, MPHv
Post your NEW YEAR'S FITNESS RESOLUTION at the top of your Facebook page. Come on, think about it and do it NOW.
Here's my page: http://www.facebook.com/videofitnesscoach
Do you want to build muscle? Lose weight? Gain flexibility? Reduce the signs of aging?
Now translate that into an action item, such as "I will walk a mile twice a day." or "I will go to the gym 5 days a week." Yes, I said 5. No you aren't too busy....
Did you read my You Tube Diet post on Facebook?
Do it for a week and see how much you can lose. It is very easy!... ===> NEW YEAR'S DIET KICK-START: http://www.facebook.com/videofitnesscoach?v=app_2347471856
My Facebook Event starts JANUARY 21 -- 1 Web Class per month ==> click here to enroll: http://www.facebook.com/videofitnesscoach?v=app_2344061033#/event.php?eid=196073906153&index=1
DON'T FORGET TO WATCH MY "PLAN FOR THE NEW YEAR" VIDEO ON YOU TUBE: It's ONLY 3 minutes and important! http://www.youtube.com/videofitnesscoach#p/u/59/2pwc-jR-_yM
You can be my Buddy on TEAM BEACH BODY here: http://www.teambeachbody.com/fitnessusa (free)
HAVE A FIT DAY! ANITA My Makeover Photos & Story: http://www.videofitnesscoach.com My Book: http://www.videohealthcoach.com/bookannouncement.html
Hemp is a high protein seed containing all nine of the essential amino acids (like flax). It also has high amounts of fatty acids and fiber as well as containing vitamin E and trace minerals. It has a balanced ratio of omega 3 to 6 fats at around a three to one ratio.
Further the protein content of the hemp seed is supposed to be very digestible. Many people noted their personal experience of finding that hemp seed protein did not cause bloating or gas, like some of their whey, or other protein shakes did.
And, get this, unlike soy which has super high amounts of phytic acid (that anti-nutrient that prevents us from absorbing minerals), hemp seed doesn't contain phytic acid. At the very least, this makes hemp seed a step up from soy.
It contains a list of benefits including what I mentioned above plus including some others as well.
* All 20 amino acids, including the 9 essential amino acids (EAAs) our bodies cannot produce. * A high protein percentage of the simple proteins that strengthen immunity and fend off toxins. * Eating hemp seeds in any form could aid, if not heal, people suffering from immune deficiency diseases. This conclusion is supported by the fact that hemp seed has been used to treat nutritional deficiencies brought on by tuberculosis, a severe nutrition blocking disease that causes the body to waste away.3 * Nature's highest botanical source of essential fatty acid, with more essential fatty acid than flax or any other nut or seed oil. * A perfect 3:1 ratio of Omega-6 Linoleic Acid and Omega-3 Linolenic Acid – for cardiovascular health and general strengthening of the immune system. * A superior vegetarian source of protein considered easily digestible. * A rich source of phytonutrients, the disease-protective element of plants with benefits protecting your immunity, bloodstream, tissues, cells, skin, organs and mitochondria. * The richest known source of polyunsaturated essential fatty acids.
