If Scales could Talk

Subject: New Rockin' Book
Time: 6:35:06 PM CDT
Author:  emmi2sweet

 Ok ... so most of you know by now that I love to collect workout videos, well I also love to collect books about fitness & nutrition. Last week I picked up First magazine & found a very intriging plan called "Crack the Fat Loss Code". Well, I have been doing the magazine plan all week long & am down 2.5 pounds in 4 days. I was so impressed with finally seeing the scale go down instead of up that I purchased the book online yesterday. Can't wait til it gets here. Anyhoo ... below is a sample of how you eat to lose. If you try this plan ... please comment back with your success. I'm not asking for comments if you dont; have success cause if you stick to it ... I know you will. I say this cause absolutely nothing else that I have tried has worked. The sample comes from week 4 in the authurs 8 week program. Good luck my friends ...

Baseline Day:

Meal 1 Protein & Starch (Oatmeal mixed with protein powder, or an equivalent alternative ...she lists alternatives in the book or just mix an appropriate starch and protein)
Meal 2 Protein (Cottage cheese or an equivalent alternate that's mostly protein)
Meal 3 Protein, Starch, Vegetable (3-4 oz (for women) tuna, chicken, or turkey, 1/2 cup rice (or other appropriate starch), salad or broccoli) or something similar
Meal 4 Protein and Fat (2-3 oz turkey breast and cheese wrapped in romaine) or something similar...other ideas in the book
Meal 5 Protein, Vegetable, Fat (4-6 oz broiled salmon or halibut, 1 c steamed asparagus, salad with tomato, cucumber, olive oil & vinegar or low calorie/low sugar dressing)
Meal 6 Protein (protein shake - she gives recipes for livening up a protein shake so it's not just the powder & water)

You can modify everything if you only want 4 meals a day.

Sample High Carb Day non-diabetic (2x a week for week 4...other weeks vary; it's an 8 week plan)

Meal 1 Protein, Starch (eggs on a bagel)
Meal 2 Protein Fruit (cottage cheese and an apple) or equiv, you don't have to have cottage cheese if you'd rather have a different protein
Meal 3 Protein, Vegetable, Fat (chicken ceasar salad with croutons if you want them)
Meal 4 Protein, Starch, Sweets or Fruit (6 inch roast beef & swiss sub on whole wheat, small bag of chips, fruit or sweets)
Meal 5 Protein,Starch, Sweets Fruit or Alcohol (1-2 slices pepperoni pizza (meats okay but no extra cheese, and don't pig out)

Sample Carb-down day (precedes a carb-up day)
Meal 1 (mushroom & spinach omelet)
Meal 2 (cottage cheese)
Meal 3 (grilled chicken, broccoli, rice)
Meal 4 (3-4 oz turkey breast, 1-2 slices cheese, wrapped in lettuce with mustard or light mayonnaise)
Meal 5 (4-6 oz broiled salmon, steamed veggies and salad)
Meal 6 (protein shake)

This doesn't do justice to the actual plan, it's really worth reading - but there's a sample if you're wondering what it looks like.

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Subject: Thursday's Check in
Time: 6:10:33 PM CDT
Author:  emmi2sweet



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Subject: My check in
Time: 4:24:03 PM CDT
Author:  emmi2sweet

Breakfast	CALORIES	CARBS	FAT	PROTEIN
Egg white, 3 serving	51	2	0	9
Egg, fresh, 1 large	75	1	5	6
Cheddar Cheese, 1 oz	114	0	9	7
fiber choice supplement (orange), 1 serving	16	4	0	0
fiber choice supplement (orange), 1 serving	16	4	0	0
Regular Coffee, 4 cup (8 fl oz)	9	0	0	1
Cream substitute, Coffee-mate fat free, 2 tbsp	20	4	0	0
Lunch
Romaine Lettuce (salad), 1 inner leaf	1	0	0	0
Iceberg Lettuce (salad), 1 cup, shredded or chopped	8	2	0	0
Kraft Fat Free Ranch Salad Dressing, 2 tbsp	48	11	0	0
Pork Tenderloin, 2 oz	98	0	3	16
Dinner
Pork Chops (pork loin), roasted, 3 oz	169	0	8	23
Romaine Lettuce (salad), 1 inner leaf	1	0	0	0
Iceberg Lettuce (salad), 1 cup, shredded or chopped	8	2	0	0
Cucumber (with peel), 0.5 cup slices	7	1	0	0
Radishes, 1 small	0	0	0	0
Broccoli, fresh, 0.5 cup, chopped	12	2	0	1
Kraft Fat Free Ranch Salad Dressing, 2 tbsp	48	11	0	0
Cheddar Cheese, 1 oz	114	0	9	7
Snack
Premium Whey Protein (EAS), 4 tbsp	120	5	20	20
Peanut Butter, smooth style, 2 tbsp	190	6	16	8
Daily Totals:	1,127	55	73	101

Strength Exercises	SETS	REPS
None

Cardio & Calories Burned	MINUTES	CALORIES BURNED
Cycling 12-13.9 mph (bicycling, biking, bike riding)	16	204.8
Aerobics: General: Low Impact	25	220
Stretch Before & After Cardio
Daily Totals:	41	425

Exercise Note

The bike = 7.1 miles Aerobics = 1.8 miles This gives me a very low mileage today ... 8.9! I'm so wiped out I just couldn't do any more.

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Subject: No time to cook healthy Meals?
Time: 6:18:30 AM CDT
Author:  emmi2sweet


"I don't have time to cook." This is the most common excuse people use when they are trying to get in shape. You know what? I don't want to hear it. If you're truly committed to changing your life, you will find a way to eat healthfully. Every day. Here's a really great, healthy, time-saving tip to get you started: Buy a slow cooker. Every morning, just toss in the ingredients and turn it on. By the time you get home from work, or running around car pooling the kids from one practice to another, you'll have a healthy, one-pot meal waiting for you. You can handle that, right?

Give it a try with this easy and delicious slow-cooker recipe:

Texas Chili

Serves 6; 300 calories per serving

3 pounds chuck beef stew meat, fat trimmed, cubed
1 tablespoon minced garlic
1⁄4 cup chili powder
1 teaspoon red pepper flakes
2 tablespoons quick-cooking tapioca
1 tablespoon oregano
1 teaspoon cumin
2 cubes beef bouillon
1 teaspoon black pepper
14 1⁄2-ounce can fat-free beef broth
1⁄2 medium onion, finely chopped

Add all ingredients to a slow cooker and mix well. Cover and cook on low 8 hours. Stir chili well before serving. Sprinkle low-fat cheddar cheese on top if desired.

Get Creative With Your Appliances
Microwaves can be used for steaming; blenders can whip up a mean smoothie, as well as chop veggies and mince herbs; and indoor grills cook meat in minutes. And it might seem totally obvious, but don't forget your freezer. Use your slow cooker to make a double batch of soup and immediately freeze half. You'll have a ready-made meal for the future, and you won't get bored eating soup five days in a row!

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Subject: Add Steps to Subtract Pounds
Time: 6:16:53 AM CDT
Author:  emmi2sweet

Researchers from the University of Tennessee asked overweight women to clip on pedometers to track their steps. They divided these women into two groups. One group was told to aim for 10,000 steps a day (the common recommendation considered to be "active"), while the second group was told simply to walk briskly for 30 minutes, most days of the week (a common--but minimum--fitness recommendation). The study found that the step counters averaged over 10,000 steps daily, while the minute counters averaged between 8,270 to 9,505 steps on the days the DID meet their 30-minute goals, and merely 5,597 steps on the days they didn't exercise for 30 minutes. The researchers conclude that setting your goals in steps (rather than minutes) may be the best way to increase your overall activity.

Action Sparked: If you're having a hard time getting into a regular fitness routine, using a pedometer may help motivate you. It's a simple way to track your progress, and you can easily continue to beat your past records (even if only by 5, 10, or 100 steps). Tracking your steps is another way to gauge your activity level--especially for the average deskbound worker. (People with active jobs, such as servers, may exceed 10,000 steps at work alone, but should still plan structured fitness activities.)

Exercise Extra: Walking less than 5,000 steps daily is considered sedentary, 5,000 to 9,999 is considered low to somewhat active, and 10,000 steps or more is active.

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Subject: Video Alert
Time: 9:46:08 AM CDT
Author:  emmi2sweet

I didn't buy this one ... I did the sampler from exercise on demand. OMG ... I want this video, it is hard core tae-bo.

This workout slams into fast gear from the start and maintains that pace throughout the entire workout. I've been doing Turbo Jam for awhile now so thought I wouldn't have any problems keeping up with Billy. OMG ... I felt like I have never exercised a day in my flippin life. I'm not kidding you ... this is a kick you in the butt workout!

It was definitely a challenge, but a rewarding one. I finished the workout drenched, but energized. Aside from a few combinations (that will take a few tries to nail, if you're choreographically challenged), the routines are fairly easy to follow. Billy Blanks was energized, encouraging and playful throughout the DVD.

While I wouldn't recommend this for beginners or as a first Billy Blanks/Tae Bo workout, I thought it was a great, fun and even motivational workout. Wish I'd kept up with my old Billy Blanks workouts! Guess I'll have to break them out until I can afford this set.

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Subject: Food Plan
Time: 8:01:46 AM CDT
Author:  emmi2sweet

Breakfast	CALORIES	CARBS	FAT	PROTEIN
Egg white, 3 serving	51	2	0	9
Egg, fresh, 1 large	75	1	5	6
Fiber Choice Supplement (orange), 1 serving	16	4	0	0
Cheddar Cheese, 1 oz	114	0	9	7
Lunch
Fiber Choice Supplement (orange), 1 serving	16	4	0	0
Romaine Lettuce (salad), 2 inner leaf	3	0	0	0
Tuna, Canned in Water, 1 can	191	0	1	42
Oil and Vinegar Salad Dressing, 2 tbsp	140	1	16	0
Dinner
Chicken Breast, no skin, 3 ounces	94	0	1	20
Broccoli, fresh, 0.5 cup, chopped	12	2	0	1
Tossed Salad, 1.5 cup	33	7	0	3
Oil and Vinegar Salad Dressing, 2 tbsp	140	1	16	0
Snack
EAS Advant Edge Protein Powder, 6 tbsp	170	19	1	20
Cheddar Cheese, 1 oz	114	0	9	7
Daily Totals:	1,169	41	59	115

Nutrition Note

Trying something new this week. It's called "Crack the Fat-Loss Code" by Wendy Chant. From what I have read your basically tricking your body ... the first week you keep your net carbs at 20 grams ... reminds me of Atkins. Anyway the second week you cycle your eating with 3 days of normal healthy eating, 2 days like week 1, & 3 days eating tons of healthy carbs. Week 3 is the opposite of week 2 with the carbs up/down. It says you can lose as little as 10 pounds & as much as 25 pounds in these 3 weeks. I'm going with the low side cause I lose at a snail pace. Wish me luck.

Strength Exercises	SETS	REPS
Dumbbell Squats	2	12-15
Back Extension	2	12-15
Crunches	2	12-15
Dumbbell Squats	2	12-15
Reverse Crunch	2	12-15
Biceps Curls with Band	2	12-15
Dumbbell Shoulder Press on Ball	2	12-15
Dumbbell Triceps Extensions on Ball	2	12-15
Calf Raises with Chair	2	12-15
Stretch Before & After Strength Training

Cardio & Calories Burned	MINUTES	CALORIES BURNED
Stationary Bicycling: moderate (bike, biking)	17	190.4
Tae Bo	15	225
Tae Bo	15	225
Stationary Bicycling: moderate (bike, biking)	20	224
Circuit Training	20	256
Stretch Before & After Cardio
Daily Totals:	87	1120

Exercise Note

The stationary bike says I rode 16.8 miles. The Tae-Bo was equivalant to 1.5 miles for my walking challenge. I did this 2 times which equals 3 miles! Circuit training = 1 mile I'm really adding the miles up already this week. =) Total of 20.8 miles

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Subject: Fat Burning Workout
Time: 7:17:14 AM CDT
Author:  emmi2sweet

20 Minute Workout--Accelerate the Burn
These moves, from exercise physiologist and WH columnist Amy Dixon, will increase the rate at which you burn calories by up to 13 percent. The key to this kind of caloric demolition is a type of workout called a superset, in which you do two moves back to back with zero rest. It will hurt--but you won't be sorry. Because with supersets, you'll not only get that initial (and insane!) metabolic spike, but according to a study from Colorado State University, you'll continue to burn calories at a higher rate for up to 16 hours after you leave the gym. How's that for motivation? Check out part three of WH's 20-Minute Workout Series: The Agility Plan.

Recover Right

Proper recovery is key to feeling fab and staying injury-free. Follow these rules from John Berardi, Ph.D., president and founder of Precision Nutrition.

During your workout

Sip an energy drink. Go for one with a 2-to-1 ratio of carbs to protein: any product that has about 24 grams of carbs and 12 grams of protein. Berardi likes half a serving of Biotest Surge Recovery, a powder that you mix with water ($30 for 16 servings, biotest.net). Can't find a brand your taste buds can tolerate? Try six to eight ounces of Gatorade mixed with a scoop of whey protein powder.

Post workout

Do 15 minutes of low-impact cardio, then eat ASAP. "Your blood sugar levels are low, so you may feel agitated," Berardi says. That's your body saying "Feed me. Now!" For a quick fix, order this at your smoothie bar: one to two cups of skim or soy milk, one to two cups of frozen fruit, and a scoop each of whey protein and green powder (the latter is packed with recovery-aiding antioxidants).

The next day

Light activity will keep your muscles from tightening up. Walking the dog, taking a yoga class, or chasing your niece at the playground are all legit options.




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Subject: God's Pharmacy
Time: 5:52:36 PM CDT
Author:  emmi2sweet
Music:  Article from my girl StacyLyn

God left us a great clue as to what foods help what part of our body!

God's Pharmacy! Amazing!
A sliced Carrot looks like the human eye. The pupil, iris and radiating lines look just like the human eye... and YES, sci ence now shows carrots greatly enhance blood flow to and function of the eyes.
A Tomato has four chambers and is red. The heart has four chambers and is red. All of the research shows tomatoes are loaded with lycopine and are indeed pure heart and blood food.

Grapes hang in a cluster that has the shape of the heart. Each grape looks like a blood cell and all of the research today shows grapes are also profound heart and blood vitalizing food.
A Walnut looks like a lit tle brain, a left and right hemisphere, upper cerebrums and lower cerebellums. Even the wrinkles or folds on the nut are just like the neo-cortex. We now know walnuts help develop more than three (3) dozen neuron-transmitters for brain function.
Kidney Beans actually heal and help maintain kidney function and yes, they look exactly like the human kidneys.
Celery, Bok Choy, Rhubarb and many more look just like bones. These foods specifically target bone strength. Bones are 23% sodium and these foods are 23% sodium. If you don't have enough sodium in your diet, the body pulls it from the bones, thus making them weak. These foods replenish the skeletal needs of the body.
Avocadoes, Eggplant and Pears target the health and function of the womb and cervix of the female - they look just like these organs. Today's research shows that when a woman eats one avocado a week, it balances hormones, sheds unwanted birth weight, and prevents cervical cancers. And how profound is this? It takes exactly nine (9) months to grow an avocado from blossom to ripened fruit. There are over 14,000 photolytic chemical constituents of nutrition in each one of these foods (mo dern science has only studied and named about 141 of them).
Figs are full of seeds and hang in twos when they grow. Figs increase the mobility of male sperm and increase the numbers of Sperm as well to overcome male sterility.
Sweet Potatoes look like the pancreas and actual ly bal ance the glycemic index of diabetics.

Olives assist the health and function of the ovaries

Oranges, Grapefruits, and other Citrus fruits look just l ike the mammary glands of the female and actually assist the health of the breasts and the movement of lymph in and out of the breasts.

Onions look like the body's cell s. Today's research shows onions help clear waste materials from all of the body cells. They even produce tears which wash the epithelial layers of the eyes. A working companion, Garlic, also helps eliminate waste materials and dangerous free radicals from the body.

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Subject: Where's Evil?
Time: 3:55:24 PM CDT
Author:  emmi2sweet

 By now most of you know that EVIL (aka Christina) & I are in a heated race to see who can walk, jog, bike, or dance their way to the end of the month with the most miles. My girl EVIL sent a text message this morning to let me know where she is at ... 57.6 miles and sitting by the pool soaking up some rays. I'm here at home walking/riding my angel feathers into dust ... 66.5 miles to be exact. I still have to workout today or I know she will leave me eating her dust again this week. I don't think so!

My eating is pretty much in check this week ... not really hungry, probably because it's so darned hot outside. I don't know how anyone can eat in all this heat. Today's high is 97 degrees with 100% humidity. I couldn't even put on my make-up this morning without seeing little beads of sweat forming on my forhead & upper lip. That right there makes me not want to wear make-up. Maybe I should go back to tanning my face with tanning lotions so it looks like I'm wearing make-up. =)

I have no clue where I'm at on the scale ... I do know what I weighed at the Dr's on Tuesday but I don't know how accurate that really was. It said 207.9 but I was wearing all my clothes/shoes plus TOM came in last night so I was holding on to some water. No matter the weight ... it was a loss since the end of last month their scale weighed me at 211 point something. So it's a loss!!! I'm happy about it. I'm sure sooner or later all these miles I'm racking