Exercise your mind and body

Posts tagged ‘weight loss challenge’

30 Day Arm Challenge


I thought since I have this 30 day Spring Slim Down Challenge I’d like to add some exercise to the mix.  So if anyone is interested below is the challenge and it can be done at home. Click on picture to enlarge and then print a copy and begin the challenge.

30 day Arm Challenge

 

My 2 Week Menu Plan April 27-May 10, 2015


Hello Everyone,

I’ve decided to create a two week dinner plan.  It’s not written in stone but it’s nice to know that I can choose a meal just at a glance.  Here are 14 dinners for Monday April 27 ~ Sunday May 3, 2015

 

Week#1

Meal 1
Stuffed Peppers with ground beef, Italian sausages, & spinach

Green salad with vinaigrette

Meal 2
Chicken cutlets with citrus honey sauce
Rice
Peas & onions
Green salad with vinaigrette

Meal 3
Beef broth soup

Vietnamese rolls (shredded chicken breasts & shredded cabbage)
Veggie Stir-Fry (bell peppers, onions)
Rice
Eggrolls, Plum sauce, Sweet chili sauce

Meal 4
Grilled Greek Chicken Breasts

Greek salad (tomato, cucumber, onions, feta cheese)
Ranch coleslaw
Parsley salad

Meal 5
Beef taco casserole or Qenchiladas or Quesadillais
Mexican rice

Meal 6
Slowcooker Baby Back Ribs with dry rub

Ranch coleslaw
Corn

Meal 7
Slow Cooker Beef & Barley

Zoodles
Veggies
Green salad with vinaigrette

Week#2

Meal 1
Baked Italian sausages

Zoodles (zucchini noodles)
Pasta with meat sauce

Meal 2
Slow cooker Beef Stroganoff
(roast beef, mushroom, onions, sour cream, white wine)
Zoodles (for me)
Noodles (for family)
Salad

Meal 3
Oven roasted rosemary chicken

Roasted cauliflower
Roasted potatoes
Green beans with sliced almonds
Green salad with vinaigrette

Meal 4
Homemade Lean Beef burgers (grilled)

Baked french fries 
Parsnip fries
Ranch coleslaw
Mashed cauliflower
Green salad with vinaigrette

Meal 5
Fish Tacos with Avocado
Mango Salsa
Rice
Green salad with vinaigrette

Meal 6
Yogurt marinated Chicken

Ranch coleslaw
Roasted brussel sprouts
Green salad with vinaigrette
Baked potato (Toppings: Butter, Sour Cream, Green onions)

Meal 7
Shepards pie

Green salad with vinaigrette

Snacks:
1 cup Cantaloupe, Waterlemon (twice a day)
Celery stuffed with cream cheese or all natural peanut butter
Zucchini chips & Babaganoush dip
Greek yogurt with berries
Pepperoni chips with hummus dip
Protein Bar

Spring 30 Day Slim Down


spring slim down

Morning everybody,

Yes Spring has sprung and I feel a weight loss challenge is in order.  Feel free to join me in this challenge, I’ve added a countdown on the right side of my blog.

HERE ARE THE GUIDELINES FOR THE SPRING SLIM DOWN CHALLENGE:

1. The challenge will run from Sunday April 26 to Sunday May 31.

2. You may join the challenge at any time, late-comers are most welcome.  To join the challenge,  use the comment box to post your, starting weight,  and goal weight.

Example:    Starting Weight:      170 lbs
                       Goal Weight:       150 lbs
You may choose any goal you like. This is a 30 day challenge, so we should be able to stick to our goal.  A realistic goal is 1-2 pounds a week.

3. Pick a day for your weekly weigh-in, and stick to it a closely as you can. Then post your current weight each week.

4. You are encouraged to share how you are doing during the challenge, and especially to give each other support.

If you have any questions, please do not hesitate to post them.

Wishing you much success and happiness!

Marisa

Atkins New Plan—Atkins 40


Atkins just introduced a new plan called Atkins40, below is the link and a copy of the plan in a nut shell.  Its seems doable since there are no food restrictions, you can have a little from each of the 4 phases, just stay within the 40 carbs per day. 

http://www.atkins.com/how-it-works/atkins-40

ATKINS 40: THE FLEXIBLE, EASY LOW CARB DIET

With the Atkins 40 Plan, you can enjoy a full range of food options from every food group—carbohydrates, protein and fats—while still losing weight and feeling satisfied, never hungry! Vegetables, pasta, even potatoes? Yes! You can have it all on the Atkins 40 Plan, starting from Day One! Download everything you need to get started!

Here’s how the Atkins 40 Plan works:

Start with 40 grams of Net Carbs of carbohydrates a day. Net Carbs represent the total carbohydrate content of the food minus the fiber content and sugar alcohols (if in the product). The Net Carbs number reflects the grams of carbohydrate that significantly impact your blood sugar level and therefore are the only carbs you need to count when you do Atkins.

Eat three 4 to 6-ounce servings of protein each day. Eat 2 to 4 servings of fat each day.

Atkins40

 

 

July Challenge Weigh In Week 4


Weight-Loss-Challenge Orange

Starting Weight for Challenge: 160.2 lbs  July 1, 2014
Total Pounds Lost: 0.6 lbs
July Goal Weight: 152.2 lbs or less

image

Week 1: July 1-6          158.2     {-2.0 pounds}
Week 2: July 7-13       162.0  {+ 3.8 pounds}
Week 3: July 14- 20    161.4 {-0.6 pounds}
Week 4: July 21-27     159.6 {-1.8 pounds}
Final weigh-in July 31.

OK so that’s a picture of my scale this morning and I’m so happy that the scale is moving downwards.  I’ve had a few tough weeks but I’ve been doing great for 7 days in a row.  I know I won’t get to my goal for this months but that just gives me more reason to push harder for my August challenge. 🙂 

July Challenge Weigh In Week 3


Weight-Loss-Challenge Orange

Starting Weight for Challenge: 160.2 lbs  July 1, 2014
Total Pounds Lost:  {+1.2 pounds}
July Goal Weight: 152.2 lbs or less

Week 1: July 1-6      158.2  {-2.0 pounds}
Week 2: July 7-13   162.0  {+ 3.8 pounds}
Week 3: July 14- 20 161.4 {-0.6 pounds}
Week 4: July 21-27
Final weigh-in July 31.

Well as you can see I’ve had a difficult time these past two weeks.  I haven’t been able to get to the gym nor eat properly, things (life) just got in the way.  
I have to really plan ahead so I can get to my goal, hopefully this year.  Wish me luck 🙂


MYTH: Eating Foods With Fat Makes You Fat


Good Fat Bad Fat Chart

Morning all,

Hope you’re having a wonderful Tuesday.  I came across this article from Jillian Michaels and I thought it would be a great to share with my readers.  For those of us who are on a low carb lifestyle know that fat is NOT the enemy, but we keep having to explain our food choices.

Hope you enjoy this artcle.

Good Fat Bad Fat

MYTH: Eating Foods With Fat Makes You Fat

When it comes to fats, there are some good and bad versions. It’s time to learn how to choose the right ones.
The Truth: Fat doesn’t make you fat — foods that contain fat are part of a healthy diet. You’ve just got to know the right kinds.
What do you think makes you fat?  If your short answer is fat, you’re wrong. But you’re not alone.  Many people believe that eating fats, whatever kinds, is a direct path to weight gain.  The truth is CALORIES are making you fat, not fat itself.  Consuming too many calories and eating poor-quality fats are what lead to unnecessary weight gain.  Keep reading to learn why many fats are good for you, which ones you should eat, and which to avoid.
Fats are essential for your health.  There are countless nutritional benefits to including healthy fats in your diet.  Fats help maintain a lean body and assist with metabolic function.  The chief function of essential fatty acids is the production of prostaglandins, which control functions like blood clotting, fertility, heart rate, and blood pressure.  Fat also provides a constant level of energy and enables your body to absorb more nutrients, including essential vitamins and antioxidants.  In addition, fats help your body fight infection by regulating inflammation.
Stick to monounsaturated and polyunsaturated fats.  The most beneficial fat you can consume is monounsaturated fat, which raises your “good” HDL cholesterol and lowers your “bad” LDL, helping to reduce your risk of heart disease and other conditions. You can find these fats in healthy sources, like extra-virgin olive oil, almonds, avocados, cashews, peanuts, and more. Another healthy source of fat is polyunsaturated fats, some of which are high in omega-6 fatty acids, like walnuts, flaxseeds, pumpkin seeds, and sunflower seeds. Polyunsaturated fats that are high in omega-3 fatty acid are also really good for you — this includes fish, cabbage, cauliflower, and broccoli. Omega-3s help to reduce inflammation and lower your risk of heart disease and heart attacks.  Both of these types of fats are easy to burn — making them unlikely to stick around as stored fat.
Steer clear of trans fats. Trans fat is man-made through a process called hydrogenation, which basically involves heating up vegetable oil in the presence of hydrogen gas and changing the structure so that the fat stays solid at room temperature but melts when heated. Trans fats raise LDL (“bad”) cholesterol, lower HDL (“good”) cholesterol, and increase inflammation, among many other negative effects. Trans fats can be found in many processed foods — margarine is a major culprit, in addition to packaged foods, like cake mixes, soups, fast food, frozen foods, baked goods, and more.  Get this: Recent studies suggest that even if only 3 percent of your daily calories come from trans fats, you can end up raising your risk of heart disease by a whopping 23 percent. Trans fats are potentially deadly. You should avoid them altogether!

The Bottom Line: Foods that contain fat can be part of a healthy diet — you just have to make sure you’re eating the right ones! Monounsaturated fats (like almonds and avocados) and polyunsaturated fats (like walnuts and fish) are really good for you, whereas trans fats (found in fast food like fries, packaged foods like cake mixes, and more) should be avoided at all costs.

 

 

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