So tired today

July 30, 2013
Wow feeling more than my age today, its been to busy here, I can't wait for Watkins Glen , I think I will sleep all the first day.  Trying to keep the kids busy, we swam yesterday after the gym, then made Barbie doll dresses in the afternoon, today they each did 2 paintings, so I have just cleaned that up after the splash park and beach, they both had a bath as they had sand every where and Keyra some how managed to get her hair in her black paint lol. I am just relaxing for a few minutes before they come back from the neighbors.
We have the Glebe Center tomorrow so no gym time for me, I'll get there on Thursday.
Today's Quote:

 

Gramma camp is on again,,

July 29, 2013
Well the grand-kids arrived yesterday, we picked them on the way home from the wedding. So far today we have been swimming and have created our own barbie dresses.
The wedding by the way was fabulous, we had a great time, the food was wonderful and the bride and groom looked magnificent. The children were all behaved and danced till the early morning hours.
My Dad came down from Toronto, with his wife and 2 children from his new marriage, they are 29 and 27, so that makes Dad 89, he gets around really well, but has Alzheimer, sad to see, he can get lost in a hall way, Chris his son was never far behind him keeping a watchful eye. Mom made it to the wedding and she looked great, I put a flower in her hair and I think she was grateful, she used a wheel chair most of the day, it was just easier, there was so much she could have tripped on. I will add a few photos.
I went to the gym this morning and increased my weights again, I feel good, I had to take my grand kids with me and they were pretty good, they did some stretching exercises in the gym, I must remember to take my camera next time we go. 

Top is the ring bearer and flower girl, children of the bride and groom, I loved the bouquet, the bottom picture is My Parents and brothers and sisters

Today's Quote:

TGIF

July 26, 2013
Today was weight day, so I did 30 minutes of cardio and then did my weight routine. I actually found it relaxing today, I was very careful not to over extend or use my right shoulder.
I did have an appointment with my Dr. today to see her about the specialist she sent me to and she was not happy, so she is sending a referral to a radiographer and hopefully I will get a call in the next couple of weeks. I made an appointment to see her when she returns from holidays.

Is protein your secret weight loss weapon.

You'd think that if the low-carb diet craze taught us anything, it's the importance of protein. But even if you haven't eaten a hamburger bun since the late '90s, it doesn't necessarily mean you're getting enough of what typically goes between the bread.

Recently, the diet pendulum has swung in favor of counting calories—an effective weight-loss tool, but not one that always prioritizes protein. "Many women perceive foods that are rich in protein as being high in calories or fattening,". This isn't the case, but diehard counters know that most proteins will cost you a few more calories than fruits and veggies will.

What's more, protein isn't as portable as other foods. The best sources—fish, meat, dairy, beans—aren't as quick or convenient as most carbs or even fruits and veggies. "Traditional protein sources aren't usually grab and go. And if they are, they're often fried or unhealthy,"
That may help explain why up to a third of women between the ages of 20 and 40 don't get their RDA of protein, according to the most recent data from the U.S. Department of Agriculture. And in light of the fact that a growing number of nutritionists believe that the current dietary guidelines for this mighty macronutrient are way too low, we're really missing out.

Consider this: a study found that a diet in which roughly a quarter of the calories (about 60 percent more than the recommended 10 to 15 percent) come from lean protein sources reduced blood pressure, LDL ("bad") cholesterol levels, and triglycerides better than a traditional higher-carb diet. Other research finds that diets rich in protein can help prevent obesity, osteoporosis, and diabetes.

The Power of Protein
The moment it leaves your fork, protein starts winnowing your waistline. High-protein foods take more work to digest, metabolize, and use, which means you burn more calories processing them. They also take longer to leave your stomach, so you feel full sooner and for a longer amount of time. The cumulative effect has obvious benefits for anyone who is watching her weight.

In a study published in Nutrition Metabolism, dieters who increased their protein intake to 30 percent of their diet ate nearly 450 fewer calories a day and lost about 11 pounds over the 12-week study without employing any other dietary measures.

And if, like most successful dieters, you're burning calories as well as counting them, protein is doubly essential for making sure you lose fat, not muscle. Your body uses the amino acids in protein to build lean muscle, which not only makes you stronger and more toned but also fries calories even when you're not active—unlike lazy fat. Ultimately, this keeps your metabolism humming along at high speed so you can burn off the occasional cookie, no problem.

Pump It Up
Experts advise consuming between 0.5 grams and 1.0 grams of protein per pound of your body weight. That's 70 grams to 140 grams a day for a 140-pound woman. Skew on the high end if you're very active, and on the low end if you're trying to lose weight If both apply, shoot for an amount somewhere in the middle—around 130 grams.

Even more important: Aim to get at least 30 of those grams at breakfast. (That's roughly the amount you'll get from two eggs and a cup of cottage cheese.) After fasting all night, your body is running on empty and may start drawing on muscle tissue for fuel if you don't replenish its protein stores first thing in the a.m. Plus, studies have found that protein-rich breakfasts can help regulate your appetite all day.

But not all proteins are created equal. While nuts, whole grains, and veggies technically count, they don't contain all nine of the amino acids your body needs in order to build lean muscle. Those that do—known as complete proteins—are typically found in animal products. Your best flat-belly bets are skinless white chicken or turkey, seafood, low-fat dairy, pork tenderloin, and lean beef. All of these foods have just one to three grams of fat per 50-calorie serving.

Today's Quote:

waxed and ready to go

July 25, 2013
Well I saw the Dr yesterday it was pretty much a waste of my time, he doesn't do the injections in the shoulder any more because he said he was never that good at it and felt he caused his patients more pain than he actually helped them so he gave me a referral for a radiology department in Hull. Not sure why my family Dr couldn't do that. The good side is he didn't charge me extra. I must remember to make that call today.
I went for a walk last night, and then hit the gym for an hour this morning, came home, showered and headed to get groceries and eye brows waxed. This is very new to me, but my eye sight is so bad since chemo that I can't see to do them anymore myself, I use to get them threaded when I lived in Australia, and have found it hard to find anyone that does it here, so I had to cross over to the hot wax realm. So far so good. 
My husband has decided to try to be a bit healthier, he realized that just in his coffee a day he has 14 - 16 tsp of sugar, so I have purchased stevia for him to try. Below is some alternatives to white sugar.

Alternatives to white sugar

Want a little less white refined sugar in your bowl? Some people sprinkle artificial low- or no-calorie sweeteners because they're counting calories, or because they're trying to avoid the sugar rush-and-crash cycle that can wreak havoc on the blood sugar. Others simply seek a less refined (i.e., processed) source of sweetness but want to consume natural sweeteners rather than artificial ones. Here is the sweet and lowdown on 10 alternatives to white refined sugar that you may be able to find on shelves of supermarkets or health food stores.
Agave nectar: This sweet, syrupy nectar is extracted from the agave, the same succulent desert plant used to make tequila. Agave is a bit like honey, though sweeter and thinner, and with fewer calories per tablespoon. Since its flavour is so potently sweet, you'll also use less of it, trimming the calorie count considerably. Another perk of agave nectar is that it is low on the glycemic index, meaning it releases slowly into blood, gradually raising blood sugar levels and avoiding that rush you get from white refined sugar.
Brown rice syrup: You get brown rice syrup when cooked rice is fermented and strained and the liquid is simmered to a syrupy consistency. The process yields a mildly sweet flavour. Brown rice syrup is mostly maltose (white sugar is mostly sucrose). Use it in the same ways you would use honey, stirring it into hot beverages or spreading it on bread.
Brown sugars: Brown sugar is just sugar with molasses in it. But not all brown sugars are created equal. That's because the sugar-making process can go off in all sorts of directions, creating many different types of brown sugar. Brown sugars are comparable in calories to white sugar, but with more vitamins and minerals since the molasses is still in the mix. Depending on the coarseness of the grain, unrefined brown sugars go by many names, including turbinado and the trademarked names Sucanat, Rapadura, and Sugar in the Raw.
Chicory root: The roots of the chicory plant have long been cultivated and added as a flavour to coffee-like beverages. Chicory root also contains inulin and oligofructose, complex carbohydrates, which lend chicory a mildly sweet flavour. They are extracted from the root through a specific process. Inulin and oligofructose add fibre to food products and are used as a sweetener. Chicory can be found on its own or sometimes as an additive to high-intensity artificial sweeteners, including aspartame.
Date sugar: You probably wouldn't want to stir date sugar into your coffee - unless you take your coffee crunchy. That's because date sugar is not a smooth syrup or sugar-like crystals; it's actually just dried dates that have been very finely chopped. Since dates are a high-fibre food, that's a bonus for a white sugar substitute. While it may not mix well with liquid, this coarse, brown powder can add a pleasing and quite sweet flavour to baked goods.
Honey: Bees feast on flower nectar and share the sweet results with us as honey. Because it is nearly as sweet as sucrose, honey can be substituted anywhere you'd usually use white table sugar. At 64 calories per tablespoon, honey may not be a dieter's first option, but since it so sweet, you may not need to use very much. It also contains trace amounts of minerals that the body needs. For those monitoring blood sugar, honey acts in much the same way as table sugar; that is, if you eat too much it could cause a spike in blood sugar. On a sweet side note, honey can soothe a sore throat and quell a cough.
Maple sugar: Boil the sap from a maple tree for long enough and you will get maple syrup. Keep boiling it for longer, and you'll eventually be left with a solid maple sugar. Mostly made up of sucrose, maple sugar has fewer calories per tablespoon than white table sugar. Its super-concentrated sweetness may allow you to use less of it. Sub it in baked goods for a flavourful and powerful sweetness.
Maple syrup: If you've ever slathered a pancake in maple syrup, you know just how sweet it can be. Well, why save all that sweetness for weekend brunch? Maple syrup has comparable calories to honey, but fewer than white sugar. It also contains the mineral nutrients calcium, iron, zinc, and manganese.
Molasses: Molasses is the syrupy-thick leftover of the process that turns sugar cane into the white table sugar we know and love. But not all molasses tastes the same or has the same nutritional value. To make molasses, sugar cane is crushed to get to its juice, which is then boiled until it crystallizes into sugar. One boil will get you first molasses, quite sweet and full of sucrose, and a second boil gets you second molasses, a little less sweet. A third boil yields blackstrap molasses, more bitter and definitely an acquired taste. Blackstrap molasses is a favourite supplement in health food circles because it contains hefty amounts of vitamins and minerals, including calcium, copper, manganese, magnesium, potassium, and iron. Whichever molasses you choose, use it like honey or other syrups: Stir into beverages or add to recipes in place of other sugar. It's a popular addition to gingerbread, pumpkin pies, and baked beans.
Stevia: This natural sweetener is created by squeezing and purifying the liquid from the leaves of the stevia plant. Powerfully sweet, a tiny bit of stevia goes a long way, a fact well known in Japan and other countries where it has been used as a sweetener for decades. In Canada, stevia is approved as a sweetening agent in natural health products. The US Food and Drug Administration announced in December 2008 that a certain highly purified extract of stevia was safe to consume, and many companies leapt at the chance to add the zero-calorie sweetener to their products.
How much sugar are you eating each day?
Have you tried any of these substitutes?
Today's Quote:

Art tuesday

July 23, 2013
Well today I started a new painting, it will be donated to my brother's charity golf tournament. This year they have decided to donate all the proceeds to the Breast Cancer Foundation, since this disease has impacted our family. Me in particular, so this years funds will go to a very worthy cause again, in the past they have donated to the heart and stroke fund, in remembrance of our brother who died of a brain aneurism at 42.
This weekend we will all be together for a wedding, its so nice to see everyone. My Mom is even going to attend, hopefully we can get some family photos done. My husband is a decent photographer so he will be sure to take his camera and tripod.
I can feel that I did weights yesterday, I have a few sore muscles here and there. So today I just did an hour on the elliptical machine and will try the weights again on Thursday, I won't get to the gym in the morning as I have to leave for Ottawa by 8am to see a specialist about my right shoulder.
Today's Quote:

Ahhhh the kids have all gone home,

July 22, 2013
Yes the house is quiet today, everyone has gone home, Sunday brings about round 2, my granddaughters come for a week. We had a pretty good week, the Museum of Civilization, movies, fishing, the beach, we even went bowling. 
I went to the gym this morning and did 30 minutes on the elliptical machine and then did my weight routine and I increased the amount of weight where I thought I could, I finished off with some crunches, I read the paper wrong and thought it said 3 x 30, so I did 90 crunches, then I read it closer and it said 3 x 20. Oh well their done now, lol

Rewards for dieters

• Reaching a goal
• Exceeding a goal
• Improving on your own performance
• Having energy to do more
• People noticing your improvements
• Experiencing body image changes visually
• Incentives - new clothes, a special outing, a dinner at your favorite restaurant

Do you give yourself a reward for your hard work?
What have you noticed on your weight loss journey? 
Today's Quote;

TGIF

July 19, 2013
Well its finally Friday, and suppose to be another scorcher, I am looking so forward to sleeping in tomorrow.
The younger kids go home tonight, the oldest on Sunday. I'll need a break after that.
I went to the gym this morning and did my usual hour on the elliptical.

Weightlifting for Women Over 50

Weightlifting after the age of 50 is one of the best ways for women to maintain optimal health and minimize the effects of aging. Maintaining your strength by lifting weights will improve the quality of your life, allowing you to tackle your daily chores with ease and have the energy left for hobbies and activities you enjoy.

Reasons to Lift Weights

Women begin losing muscle mass around the age of 35, and the process accelerates after menopause, or around age of 50, unless you strength train regularly. You can preserve your precious muscle and develop beneficial new lean muscle mass by lifting weights. Also known as strength and resistance training, your body responds immediately on a cellular level

Benefits of Lifting Weights

You have about 700 skeletal muscles that account for approximately 23 percent of your total body weight, according to Z. Altug in "The Anti-Aging Fitness Prescription," and keeping those muscles healthy and strong will help keep you independent and vibrant into your 60's and beyond, as well as giving your arms and legs a lean, toned appearance. Lifting weights not only keeps your muscles strong, but increases bone density as well, reducing the risk of fractures among women over 50.

Types of Weight Lifting

Types of weight lifting include the use of selectorized weight machines that are specifically designed for a particular body part. They are very safe and effectively isolate the muscles. Cable machines and free weights are other options that challenge more muscle fibers than machines because of the increased range of motion. Body weight exercises like crunches, push ups, pull ups and dips require no special equipment and are functional.

Misconceptions about Weight Lifting

If you are worried about bulking up if you lift weights, you can put your mind to rest. Many women still have the misconception that they will become too muscular or masculine if they lift weights. That is simply not true. Women do not have the testosterone levels required to build massive muscles. If you are over the age of 50, you should be more worried about sarcopenia, the inevitable loss of muscle that comes with age, rather than building too much muscle.

Warning

If you have never lifted weights, you would be wise to hire a personal trainer who specializes in training women your age. As you know, your body is different after age 50 than it was in your 20's, and the differences need to be respected. A qualified trainer can provide you with a balanced strength training workout, teach you proper form and technique, and keep you safe to ensure optimal muscle building benefits.

Have you got plans for the weekend?

Today's Quote:

Started my weight routine today

July 18, 2013
I got up and went to the gym today after 2 days away, I just haven't felt the greatest the last few days so I decided to give myself a break so that I could re gather myself and come back stronger. So today I began my weight routine today, I will be doing weights 1 day a week to start and then increase to 2 days a week after a couple of weeks, by then Ken will be back from vacation and I hope I can get on his roster to work with me. I need to make sure I am doing everything right so I don't injure my shoulder more. 
It has been a busy week with 3 extra here and trying to keep them busy in this heat, its to hot to even go to the beach. We have been to the movies, the museum of civilization, the mall, fishing and today we may go to the science museum, that or bowling. Oh we also had a day of art, they all did some kind of painting, and a volunteer day at the Glebe Center. 

Some fitness tips for women nearing and over 50.

For the majority of women today, achieving or simply maintaining a decent level of fitness is a challenge, but for women turning 50, getting in shape can feel even more hopeless. Today we have more weight loss programs, exercise equipment and fitness routines to choose from then ever before, yet every statistic reported on the news reminds us just how out of shape we are.

As hopeless as it may seem, there are many simple and effective ways to stay fit after 50. Older women don't have to slow down, gain weight and become another statistic of the obesity epidemic. These five tips can help you get (and stay) fit at age 50 and beyond. 

1. Lift weights
   Weight lifting may be the single best way for older women to maintain overall fitness and stop the slow creeping fat gain. Building strength with weight training is possible at any age, and some studies show women in their 70's building significant muscle by lifting weights 2-3 times per week.
2. Walk Regularly
   Walking has consistently been shown to improve cardiovascular fitness, help keep weight under control and improve mood in those who maintain a regular walking routine. Any aerobic exercise (cycling, jogging, swimming) is great for maintaining lower levels of body fat and improving flexibility and overall body tone, but after age 50, walking has some advantages. The risk of injury is extremely low, so almost every women can get out and start walking right away. Walking can be done in most weather, there is no special equipment required. Perhaps the biggest benefit to walking is that it's useful. Walking for errands, to give your pet exercise, to socialize, or to get out in the fresh air are all added benefits of using a walking routine to maintain fitness. Combining walking with weight training and you will have a simple and effective way to get, and stay, in shape after age 50.
3. Perform some interval training
   Interval training is a great way to improve overall fitness. It's fast and effective, but can be challenging. To get the benefits of interval training and minimize the risk, start slowly and stop when you are winded. For example, if you are out walking, increase your pace for 30 seconds, and then return to your regular pace. Repeat this 30-second burst once every 5 minutes. Continue until you've completed five, 30-second bursts. As the days and weeks go by, you may find that you want to jog during that 30-second interval. The beauty of interval training is that you are in control of the effort and the number of reps. If you are already is great shape, you can add some high intensity interval training and kick it up a notch. When you start intervals, always pay attention to any warning signs that you are overdoing it.
4. Perform core exercises
   As we age and become less active, core strength is often one of the first things to suffer. Poor core strength can lead to a domino effect of other physical aches and pains due to poor body mechanics and poor alignment. Sore backs, hips, knees and necks can often be traced back to poor core strength.The core muscles include more than just the abs, so it's important to consistently perform a balanced core strength workout. Do the quick core workout (above) 3-4 times each week to maintain your core strength and stability. Other great ways to maintain your core muscles are to perform simple body weight exercises that force the core to contract as you stabilize your body. Consider doing these exercises daily:
   
   • Push ups
   • Alternating Supermans
   • The Seated Press Up
5. Eat enough protein
   Many older women aren't getting enough protein to maintain muscle mass. Protein is the major building block of the body, and because it isn't stored, it needs to be replenished regularly. Protein can be either complete (those containing 8 essential amino acids) or incomplete (lacking one or more essential amino acids). Complete proteins are found in most animal sources such as meat, fish, and eggs while incomplete proteins are generally found in vegetables, fruit and nuts.vegetarian athletes often struggle to get adequate protein if they don't pay careful attention to the way they combine food sources. If you aren't getting enough protein, it may be difficult to build or maintain muscle. If you are a vegetarian, it's even more important for you to learn how to get enough of this essential nutrient.

Getting, and staying, in shape after 50 is possible, but it does require consistent movement and a bit of knowledge to get the most out of your activity. 
How is your routine making you feel?
Are you eating enough of the right foods to help you maintain a healthy weight?
Today's Quote;

Happy with my results

July 16, 2013
I had my weigh in today and measure, I'll add them later in the week to the spreadsheet. I am now down to 178 lbs, yippeeee for me, getting there, I now have a weight program, I will be doing it once a week for a couple of weeks, then increase to 2 times a week. I can honestly say that I have more energy and am feeling lighter, my clothes are getting really big on me so I have had to buy a few new things. I bought a new dress for a wedding and was happy to be able to buy a size 14 down from an 18. Sometimes I think I have worked very hard for so little gain, but I am losing it the right way and I know that this is a rest of my life change. As Ken said I am gaining muscle where usually at this point in our lives we have begun to loose muscle. So I shall be happy to continue this journey to better health and strength.
Have you reached your goals yet?
Today's Quote;

Weigh in week

July 15, 2013
Wow what a wonderful weekend, the weather was fabulous, we went to Gatineau park on Saturday and the beach in the afternoon, we tried fishing yesterday morning and in the afternoon while I went to the gym the kids went to the wading pool. I had a quick work out for 30 minutes. After dinner my husband took all the kids for a bike ride.
I went to the gym today and did an hour, I have my weigh in and measure tomorrow, hoping for another good result. My diet has been good, I have been able to stick to it, now that I have my snacks sorted out.
Hoping to get started on weights this week, I just have to be careful with my shoulder that I don't aggravate it. I have some exercises to work on from the physiotherapist. 
Today's Quote:

Back to the gym today

July 12, 2013
I made it back from Mom's and she had a great check up, her pace maker has never had to work in the 3 months since it has been in. She doesn't have to go back for a year. Yesterday I picked up the last of my nieces and we headed back yesterday morning, so 2 girls and a boy for the next week or so. We have plans to go to a couple of museums, hit the beach in the mornings and tomorrow we are going to the Mackenzie King Estate in the Gatineau Hills.
I have my weigh in coming up next week, hoping for another steady result. I have an appointment with my physiotherapist today.
I had a call from the Dr that was going to do my reconstruction surgery, there is now a 1 year wait for surgery and she would rather that I go to Montreal for the surgery as it is to difficult to get the money from the Quebec government for the surgery. 
I think I will just wait till we get back to Australia to have it, less wait times and probably better surgeons.
Whats your plans for the weekend?
Today's Quote:

Gearing up for the kids to arrive

July 9, 2013
Well tomorrow I will head to Napanee to take Mom for her pacemaker check then I will be heading back on Thursday with my nieces and nephew. I am sure we will have a great time. They are looking forward to swimming, biking and touring a few museums. I think I am ready, just a few grocery items to pick up today and we will be all set.
This morning I did my usual work out at the gym on the elliptical machine. I was reading an article on the fear of failure, so I thought I would make that my topic for today.

Fear of Failure

Sometimes we are faced with challenges we are unprepared for of feel unable to cope with. Our motivation is not always to succeed - sometimes it is to avoid failure. In trying to avoid failing we gain strategies to reduce any negative feelings associated with the outcome of failing.

The motivation to act due to fear of failing can be caused by a variety of factors in our lives. Individuals who are motivated to avoid failure will tend to use some or all of the following strategies for different tasks involved in a weight loss program.

1. Undertake easy tasks and avoid the more difficult ones. This will make it easier to succeed.
2. Invest little effort in the tasks that have been set for them. So they blame the results on their lack of effort and not their abilities.
3. Undertake only the overly difficult tasks, so that failure is due to the difficulty of the task, not the individuals efforts or abilities.
4. Cheat
5. Taking on to many of the tasks, failure is due to being overloaded with work.

Fear of failure is often a learned response to the expectations we place upon ourselves or the expectations of those close around us have for us. Discussing this with a suitable qualified person can offer significant advances in setting up the ideal cognitive conditions for weight loss.
Do you have a fear of failure?
Do you sabotage yourself or allow others to sabotage your efforts?
 Today's Quote;

A busy week ahead

July 8, 2013
I had a great weekend, walked an hour each day. I ate very well, kept to my diet and felt more energized. My shoulder seems to have settled at bit and I am in less pain, that could just be from the Advil. I went to the gym today and had an hour work out. Sometimes it is hard to keep motivated to eat well and exercise especially when you are in pain most of the time. So I did a little research on staying motivated to eat healthy.
I also went shopping this weekend for a dress for a wedding and was so proud of myself that the size 14 fit perfectly. I will be headed to Napanee this week to take my Mom for a Doctor's appointment and then bring back 2 nieces and 1 nephew for a couple of weeks. I also want to stop and check on my youngest granddaughter, she has a UTI and pneumonia, poor little thing.

Eating Healthy

1. Set small, measurable goals that will help you get to your overall large goal. For instance – I will eat 5 servings of fruit and vegetables a day, incorporate leafy green veggies into 3 meals a day, drink at least 68 ounces of water daily, etc.
2. Keep a food and exercise journal. This is extremely helpful to track how much you’re eating – sometimes you don’t realize how many small bites here and there add up. You can do a hand-written journal or go digital and log your food/fitness from the computer or your smartphone. MyFitnessPal is a great resource for this.
3. Crowd processed junk food out of your diet by adding in nutritious whole foods.
4. Skip the pantry and head to the fridge. No one really keeps a lot of processed foods in their fridge because they’re usually self-stable. When looking for an afternoon snack I tend to stick with something from the fridge (non-fat greek yogurt, fruit, veggies with hummus, edmamae, etc.)
5. Try new foods. Eating steamed broccoli and baked tofu every night can get old. Look for new healthy recipes online, in cookbooks or magazines so you don’t get bored with eating healthy. 
6. Enlist support from your friends and family. Whenever I realize I need to get back to my roots and clean up my eats the first person I tell is Isaac because he then knows not to offer me sips of beer and chips.
7. Team up with a friend and hold each other accountable for eating healthy.
8. Eat something every 2-3 hours. This keeps your metabolism running and also makes sure you don’t get ravenous and end up eating whatever is in sight when you get home from work.
9. Keep nutritious foods on hand and ready to eat. Preparation is the key to eating healthy! Having fresh vegetables and fruits, lean protein, healthy fats and smart carbs each week is super helpful for staying on track. I like to make big batches of roasted veggies and brown rice or quinoa at the beginning of the week so I have healthy foods in the fridge ready to go for quick lunches.
10. Keep tempting foods that trigger you to overeat out of the house. For me this is cereal, packaged trail mix, granola and other packaged foods. If the tempting foods are already in your house because someone else bought them, I’ve found that putting them away in a (high) cabinet is helpful. Out of sight, out of mind.
11. Always bring a healthy snack with you when you leave the house for more than a couple hours. Apples, bananas, fruit and nut bars, homemade trail mix and carrots are super portable. And healthy protein bars are always good in a pinch.
12. Eat and enjoy your favorite foods in moderation. Deprivation tends to backfire so if you really want a treat, then eat and enjoy it.
13. When going out to eat, look the at the menu for the restaurant online. Deciding beforehand what healthy option you’re going to get can be helpful so you’re not tempted by unhealthy options once you’re there.
14. Don’t let one set-back keep you from working toward your goal. Don’t get down on yourself if you slip-up -just make sure your next meal is a healthy one! 

What helps to motivate you to stay on track?
Can you share some of your help full hints? 
Today's Quote:

TGIF

July 5, 2013
The week has finally come to an end. I had a massage last night to try and loosen up my shoulder and back, then today it was off to see the therapist this morning. I wasn't feeling so well this morning so I didn't go to the gym first thing this morning, I waited till after physio and went for a half hour then, I'll try to get there over the weekend.
How to apply the Hierarchy of needs to weight loss.
A weight-loss program must be designed to meet the primary needs of the individual, ensuring adequate nutrition and support, eg programs that severely restrict calories may not meet the basic physiological need for food is not being adequately met.
The need to be part of a social group and feel like you belong can be addressed by using support systems such as a buddy or group environment. This may also account for some success in group weight loss programs. Overweight people can  feel alienated from other groups in society, and can associate with others and share common experiences, fulfilling the need to belong.
Feelings of self esteem and a strong sense of one's ego are possibly the most likely needs to not have been met by dieters. The need to feel accepted by family and friends, the need to feel attractive, the need to feel confident, feel emotionally stable and fulfilled, can drive a person's behavior in both a negative and positive fashion depending on the environment.This can start at home with the people around you, do they support your weight loss goals and do they know what is expected of them to help you meet your needs.
 Are your needs being met in your journey?
 Are you part of a group weight loss program like Weight Watchers?
Today's Quote:

Being true to yourself

July 4, 2013
Happy 4th of July to all my American readers.

Today I went to the gym and I stepped on the scales, I was not happy, it seems I have strayed a bit from my diet, well not the diet so much as maybe the portion size, I have realized that my love of potatoes has taken over, so back to being true to my diet and me, I want to get this weight off and I need to smarten up. I know I have been depressed lately, the pain in my shoulder has been terrible, so possibly I have been comfort eating a bit, I know I bought a chocolate bar the other day for the first time in years probably. It has been hard not being able to eat yogurt or cottage cheese as my snacks, I am not a big fan of the allegro cheese, but try to suffer through it. I am trying some protein bites and maybe I am not eating enough of them, because I seem hungry after dinner. Oh well, back on track today.
Also feeling tired today, I did do my usual work out but I think I will have a nap this afternoon.
I also saw my surgeon today and she is having a baby, so I won't see her for a year. She has asked me to have an ultrasound on my chest just as a part of my yearly check up. She was please that I am losing weight and could see it right away, that felt great.
Do you ever get off track?
Today"s Quote:

Fulfilling needs

July 3, 2013
I got caught up on sleep last night with the help of some gravol, I was actually sleeping on the couch before 9, woke and went to bed at 10, my shoulder is very sore today so I think I must have slept on it wrong.
I went to the gym and did my usual hour with resistance of 3, trying to burn more calories faster.

I thought I would touch on the topic of fulfilling needs.
Our needs are a driving force and one of the most famous theories on human needs is Maslow's Hierarchy of Needs he suggests that humans have 5 levels of needs which exist in a hiearchy of importants. He divided these needs into two categories.
1. Primary needs, consisting of physiological and safety needs such as water and home etc.
2. Secondary needs which are more individual such as social or ego needs, for example belonging to a group or being recognized for your achievements.
Maslow argues that if none of the needs were fulfilled in the hierarchy, then behavior would be motivated by the most basic/primary needs - the physiological ones, hence these would dominate behavior.
Once a need is met, it no longer dominates, so the next level in the hierarchy motivates the person. This progression continues and the person works their way up the hierarchy as each level is satisfied. Throughout life a person will go up and down levels depending on the changes in their life. For example: a diet that does not provide enough calories or protein may cause hunger which will be the driving need that directs the person's behavior; once satisfied other needs will become important, and this process may happen each time a dieter goes on such a diet.
Have you read about Maslow?
Do you think it makes sense?
Today's Quote:

Another painting is done,,

July 2, 2013
Wow we are in July, where is this year going. The gym was closed yesterday and we were away over the weekend, so I was at the gym at 6 am, and managed to do an hour at resistance of 3, it felt good considering I have been awake since 2:30 am. Not sure why, but I just felt warm all night and had terrible night sweats.

I did go to a friends house and work on a painting, its for my brother-in-law in Australia. He sent me this picture a year ago, so its been a work in progress for a while.
Let me know what you think.

Today's Quote: