Tough Week-ends!

The Weekend Diet

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Your days off don't have to be your dietary downfall.

By Kathleen Zelman, MPH, RD, LD
WebMD Weight Loss Clinic - Expert Column

Monday through Friday, we juggle work obligations and family activities, and rush to get dinner on the table. Then when the weekend finally comes, we kick up our heels, shift into relaxation mode -- and enter a dietary danger zone, where healthy eating and fitness routines may get cast to the wind.

Whenever I analyze someone's dietary intake, I look at two weekdays and one weekend day because people eat very differently on weekends. Our more relaxed weekend schedules leave time for frequent trips to the kitchen for snacks, restaurant meals, parties featuring high-calorie hors d'ouevres and alcohol, and the list goes on.

But your days off don't have to undo all your hard work during the week. Here's some advice to help you relax without falling off your healthy eating plan.

The 80/20 Rule

There are two basic schools of thought on handling your diet over the weekend. The first strategy is to follow your usual healthful eating plan carefully and get daily exercise during the week -- so that when the weekend comes, you can splurge a little.

This doesn't mean throwing caution to the wind and eating a whole pie in one sitting. It simply means enjoying some of the calories you've saved during the week, maybe in the form of a glass of wine or a serving of your favorite dessert. Think of it as the 80/20 rule: 80% of the time, you stick to your healthy routine; the other 20% is your flex time, to indulge in whatever suits your fancy, with sense.

Yes, you can have your cake and eat it, too, as long as the slice is small -- and you keep up your activity. You need at least 30 minutes of activity each day, whether it's walking, gardening, or doing an exercise video. Strap on a pedometer and let the steps you take while doing errands or shopping add up (strive for at least 5,000 steps). Getting some exercise almost every day just makes you feel better. As hard as it can be to get started, you never regret lacing up your sneakers.

This approach is my own weight management strategy. I find it easier to be diligent during the week knowing that I can have a reward on the weekends. It gives me the motivation and discipline I need to get to Friday.

The Weekend Warrior

The second approach is to use your extra weekend time to prepare healthy meals and catch up on the exercise that gets squeezed out of your schedule during the week.

You can spend more time at the gym or increase the intensity of your regular routine. But be warned: While it's fine to pump up your activity, tune in to how you are feeling and stop if you are overtired or in pain. Going overboard can result in injury.

With a little advance planning and a few hours to spare, you can stock your freezer with easy meals for the upcoming week. Batch cooking once a week can save you time and money. During the week, it allows you to get healthy meals on the table in minutes. And it can save you money both at the grocery store, where you can buy in bulk, and at the drive-through (which you'll have no need to visit).

Staying on Track

Weekends are supposed to be enjoyable, with free time to spend on yourself, family, and friends. And there's no reason why you can't enjoy the weekends while continuing to make progress toward your weight loss goals.

Successful losers eat breakfast every morning to help control frequent trips to the kitchen for snacks. So start your day with a healthy breakfast like a bowl of high-protein, high-fiber cereal topped with fresh fruit, and skim or low-fat milk. Feel free to enjoy eggs on the weekends; just limit the high-fat sides such as biscuits, bacon, and gravy. Replace them with lean ham, fruit salad, and whole-grain toast.

Don't let your portion sizes creep up while you're relaxing. Have a large vegetable salad with light dressing before dinner to help fill you up. If you're still hungry after your healthy meal, drink a big glass of water and wait 15 minutes. Still hungry? Eat vegetables or fruit.

Be sure to drink unsweetened beverages and water, or small portions of other beverages, to help control your liquid calorie intake. Calories from sweetened beverages, including coffee, tea, soda, juices, and alcohol, contribute as much as 20% of the calories in our diets according to a recent study published in The American Journal of Clinical Nutrition.

Jump on the scale one morning during the weekend to keep yourself on track. Researchers say that people who weigh themselves often do a better job of controlling their weight.

To add to your weekend fun, turn your favorite activities into a workout. Weekends are a great time to dig in the dirt, play tennis, throw the football, or take the dog for a run. Combine spending time with family or friends with a fun activity, like a long walk or bike ride.

Enjoy your weekends without letting them undermine your weekday progress. A little caution will go a long way toward keeping you fit and fabulous!

Common Weight Loss Mistakes

FROM: www.onlymyhealth.com

• If you do not eat for more than three hours, it will cause hunger earlier and make you overeat in your next meal.
• By having smaller meals, you can reduce your stomach size over a period of time. This makes the stomach feel full sooner. It also helps to stabilise your blood sugar and insulin.
• Having more calories in one meal, i.e. 1000 calories in one meal rather than 500 calories, you are going to be lethargic. Smaller meals give you better focus resulting in more energy.
• If you always have in your mind that there is a healthy meal coming within 3 hours, you are less inclined to feel indulgent towards any in-between snack.

A lot of us are on a journey to lose that extra weight that’s stuck on your body: unnecessary, unwanted and despised. And although, most of you are tired of throwing the unwanted guest away from your body; no matter what you do it always seems to find its way back. This is mainly because a lot of people don’t really know what the correct procedure for losing weight is. They end up commiting a lot of silly mistakes that destroys their attempt.

We’re listing a few commonly made mistakes while attempting to lose weight:

Making food a reward – You know that brownie or the blueberry cheese cake that you share with your friend? Well, that is what is killing your attempts. After abstaining from a fat-filled dinner, you tend to think that you have achieved a lot and then go and treat yourself with some other fattening food. No, that is not the way to do it. After a good work out or after a week of healthy eating, you should not treat yourself with food. Instead get a massage done and feel rejuvenated!

Unrealistic Expectation – Most people expect a very miraculous result from their weight loss regime. If you do an intensive work out and eat well, do not get impatient for a fast result. The result will show in a few months or probably a year’s time. All you have to do is keep faith. Moreover, do not lose your sleep, it’s very important to get good sleep!

Depriving yourself  – Don’t just do a mindless diet in order to lose weight. You will just end up getting weak and probably bed ridden! Do not fear that you will over eat, just place a small amount of food in your plate so that you eat the amount required for you. This is important because most people end up eating way more calories that they burn.

Skipping meals  – Skipping meals is one of the worst things that you can do. Skipping meals mean you will get extra hungry and so will tend to eat more when you do eat your next meal. Also when you do not eat, your body releases the calories that were stored and so it backfires! Try and eat small meals throughout the day, six meals per day would be good and a healthy option.

Losing weight is a very difficult task that needs patience and hard work. Try and see a dietician so that he or she can guide you to achieve what you start. Do not ever give up.

Mashed Sweet Potatoes

Wrap sweet potato in wet paper towel,
Place in microwave on "baked potato" setting,
Set Accordingly to the number of potatoes you're cooking.

Once done,peel & blend potatoes in a mixing bowl with 1/4 c. vanilla silk almond milk .

I have sweet potatoes planted and can't wait until September to see if they made.

What to eat on a cleanse?

I think everyone does the cleanse differently, I ate a lot of boiled eggs. Below is a example of someone else. I suggest that a couple days before the cleanse you go to your grocery store or farmers market and select items that will help you get the results you want/need during the cleanse.

If you have good food in the house - you'll eat good food!

What does one eat on a cleanse?

Posted on  by krittie  on her blog. healthykrit@gmail.com

I am sure that thought has entered your mind a time or two…. if not it doesn’t matter because it’s what I am writing about today  So, as you all know I am currently on a 10 day cleanse. The cleanse is not what you would think AKA it doesn’t make you go to the bathroom! The cleanse I am currently on is part of the Well line made by Advocare .

My brother and sister-in-law are the ones who turned me on to Advocare. I really enjoy the products because they are natural and safe. I wanted to try the herbal cleanse because I had never done one before and I wanted to get the bad toxins out of my body. I was a little nervous to try the product because I was afraid I would be in the bathroom all day-and this is not the case at all!

The AdvoCare Herbal Cleanse system is supposed to help rid your body of toxins and waste with its unique blend of herbal ingredients. It is a 10-day system that guides you day by day through the steps for thorough internal cleansing and improved digestion.

I thought I would be crazy hungry on the system because it does recommend that you remove bad carbs and dairy from your diet while on the cleanse. It has been shown that these two items can delay the cleansing process and not be as effective. The first day I was on the system, I didn’t think it was working at all! Then, I found out that I wasn’t supposed to eat dairy or bad carbs while on the system. The next day, I followed the system to a tee and noticed the difference. I had more energy and I felt full after eating. But, what does one eat on the cleanse???

To give you an idea, here is sample of what I have been eating ont he cleanse:

Mon-Breakfast: Oatmeal (good carb), fiber drink, spark. Lunch: Salad made with lettuce, peppers, mushrooms, celery and turkey, almonds and a piece of fruit. Dinner: Baked chicken with a salad. Snacks: Fruit and almonds

Tues-Breakfast: Oatmeal, fiber drink, spark. Lunch: Turkey with whole wheat bread (not advised on plan, but I didn't know), carrots and hummus, and an apple. Dinner : Spaghetti squash with spaghetti sauce and a salad, Snacks: Fruit and almonds, dessert: an apple with peanut butter.

Wed-Breakfast: Oatmeal, fiber drink, spark. Lunch: salad, hummus, grapes, almonds. Dinner: eggs with veggies and a corn muffin. Dessert: More Grapes!

You see, this was just the first three days, here are some of my other meals while on the cleanse:

I am not going to sit here and say that you should go out and cleanse right now. But, I will say this-I feel better, more energized and more alert. I didn’t think it was hard to eliminate a few things from my diet while on the cleanse-I figured it was only 10 days, I think I can handle it. One thing I learned about myself if that I don’t have as big of a sweet tooth as I thought. It has been pretty easy for me to pass on the ice cream and Hershey kisses. Don’t get me wrong, I wouldn’t mind having one-but I haven’t been craving it.

Will I do another cleanse-probably in 3 months because it is recommended to do every 3-4 months. I also really like the way it makes me feel everyday. I don’t get the afternoon munchies nor do I feel like I want to chew my arm off by the time I get home from work. 

Have a great day everyone!

Images are from healthykrit@gmail.com

Kristi healthykrit@gmail.com

Spark

Is this you?

• Someone who has trouble waking up or feels "energy slumps" throughout the day.

• Someone who can't work up enough energy to live life the way you want.

• Someone who is looking for a more nutritious alternative to coffee, soda or other energy drinks.

AdvoCare Spark® Energy Drink mix is a unique multi-nutrient system that's designed to provide nutritionally advanced, long-lasting energy and enhanced mental focus.* Its 21 vitamins, minerals and nutrients work synergistically to give you healthy, balanced energy without making you jittery like other caffeinated beverages.*

Spark's unique combination of ingredients gives you fast-acting energy and B-vitamins enhance your body's natural energy-sustaining processes.*

For mental focus and clarity, the neuroactive amino acids in Spark help sharpen your mental focus and alertness by supporting your brain's ability to efficiently transmit messages within the nervous system.* With five refreshing flavors and only 45 calories per serving, Spark gives you a lift that lasts for hours.*

The Vickery"s

Achieving Greatness Together

Shane's story...
I've always played sports and stayed active. However, due to poor eating habits and a job sitting behind a desk eight hours a day, I gained 25 pounds in just three years. My athletic ability dropped to the lowest point in my life. I struggled with recovery from a pick-up game whereas before my weight gain, I had no problem with working out. I weighed 200 pounds and was disgusted with my overall sports performance.

I was introduced to AdvoCare at a mixer and was so impressed with the products that I placed an Advisor order that night. Once I started on MNS® Max Energy, Meal Replacement Shakes, CATALYST™ and ADVOCARE® SPARK™, I started to gain energy and drop weight. I lost 35 pounds in two months to weigh 165 pounds, and I went from straining a 34 waist to comfortably wearing a 32. I also added 10 pounds of lean muscle mass. 

I'm stronger than I've ever been in my entire life, have more energy and haven't been to the doctor in more than three years. I cycle and play basketball, tennis, racquetball and about anything else just like I could when I was younger. I'm 36 and feel like I'm 25 again!

---

Jerry's story...
At 56, I weighed 378 pounds, wore a size 62 pant and a 4X shirt. My strength was low, and I had no energy. I've always been a tennis fanatic and enjoyed playing the game, although at my size, it was sheer torture trying to play and then survive the consequences.

When my tennis partner dropped me for someone else due to my weight being a liability, I was determined to make a change. I started one of the low-carbohydrate diets and dropped about 50 pounds. Eventually, I hit a plateau with losing weight, felt terrible and had absolutely no energy. That's when I approached my friend, Shane Lay, about some nutritional products I knew he and his wife, Kathy, were marketing. Shane and Kathy were looking fit, and I knew they had energy.

I started with an Herbal Cleanse and followed that with MNS® Maximum Energy, ADVOCARE® SPARK™ and CATALYST™. In virtually no time, I got off that weight-loss plateau by losing about 10 pounds. During the last 20 months, I have dropped more than 120 pounds, gone to a size 40 pant and size L shirt, and have felt great during the process!

I now take Performance Elite products to increase my strength, keep me performing optimally on the tennis court and help achieve the recovery I need. As far as my tennis partner goes well, it only seems appropriate that the person who teamed up with me to get me here should be my partner. Shane and I recently began a great tennis partnership. Who would have thought 20 months and 120 pounds later, we'd be doing something like this?

Jeanne Bayles

I enjoyed Jeanne Bayles story:

A Life Regained 

Having battled a weight problem from a very young age, I was skeptical when I first heard of the AdvoCare products. I had been speaking to a friend of mine, Chris Ecklund, about my frustration with my increasing size and failure to ever make a lasting change.

I had been on many weight-loss programs, nearly everything short of surgery, and had never been successful. I was now nearing 50 years of age and could not imagine living the rest of my life this way, yet I couldn't imagine ever being able to get the weight off. I was feeling so sluggish, discouraged and hopeless.

Tipping the scales at more than 300 pounds, I knew I had a decision to make. Chris encouraged me to give the products a try. I began MNS® Max Appetite Control, Meal Replacement Shakes for breakfast, ADVOCARE® SPARK™, CATALYST™, and a variety of the Snack Bars. 

I felt the energy to start some physical activity almost immediately. Gradually I became more active; felt more satisfied, which helped me make better food choices; and started losing weight. It sounds so simple, but one step led to the next.

Thankfully I had the support of Chris who encouraged me, helped direct me and got me moving. To date, I have lost 105 pounds and will forever be grateful to AdvoCare for giving me my life back. I have such energy and zest for life.