the health challenge is over

but i just wanted to wieght in and wish all a Happy NEW YEar!
Keep up the hard work we have been doing. Just remember moderation at this time of year and all will be well with the world.

My new key to happiness

The secret to happiness is not to get what you want but to want what you already have. Think about this thought. Does it not seem that discontent comes when you think you really have to have more stuff. This seems to bring us down. Take away the want, and you might take away the unhappiness and put back in the fullfillment. Appreaciate the fact that you are striving for a healthy life style despite the obstacles. So enjoy the ride to your new way of life.

Hope all well out there! Good Holidays.

round 20

Just thought I would finish this round with some fun notes.

Things children can teach you about weight loss.
Everything can be made into a game.
Don't walk when you can run
If you don't like it, don't eat it.
Laugh: it feels good.
The world should be full of color.
It's always more fun with friends around.
Anything is possible.
Think like you have your whole world ahead of you.
Good advice Right?

19

This post realy does not have anything to do with round 19 but I thought it was fynny and wanted to end with a hig note.

From New York times magazines
Avoid snack foods with "OH" such as Doritos, Fritos etc
NO second helpings
Don't talk about past meals..enjoy what is front of you. SAVOR the moment.
Try to eat healthy BUT do not obsess over rules
Don't eat anything that took more energy to ship than to gow
NEVER eat something that is pretending to be something else: textured vegtable protein, artificial sweeterners, etc.
(full article can be found in Oct 11 New Yort times magazine section. 2009

comfort foods

Another volunteer project I take part in is with my church delivering food when someone is ill or has suffered a loss.
I found this article about comfort food which I thought was good and could be helpful for this project as well as for anyone.
COMFORT - a condition or feeling of pleasurable ease, well-being and contentment.
Yogurt with our without fruit gives one a taste of sweetness plus you are adding minerals and vitamins.
Fruit smoothie
Chicken noodle soup-the great stand by. Make your own or look for brands with low sodium.
Angel food cat. Must be the lightness and you can eat a piece without guilt.
Oatmeal is the best choice for a hot breakfast. It is packed with complex carbs and easy to make.
Vegetable juice gives one a needed kick and is great for on the go.
Crock pot creations takes any combination of foods and turns them into a great meal.

18

What a great challenge for this week. I love to visit the donate sites. I have my varietes being the breast cancer and the animal sites. However, I did find a few of the links did not seem to work. I will play around to seeing how I can at least visit them.
I also do some volunteer work. I find this type of visit to be rewarding to me. Still they are very time consuming and I can do only so much with the limited amount of time.
I agree that we should all keep trying to accomplish this kind of goals.

17

Thought that it is very appropriate at this time of year with the holidays coming that we are going into some thought provoking challenges.
I had already started in this direction by trying to take on some volunteer type activities with my church beside the library related ones.
Getting rid of the me attitude is a challenge unto itself. I am constantly trying to get this message to my children when dealing with their children. Of course, I feel that they are giving much to much with to their little ones.
So here here !! for us trying to getting awareness out.

liquid refreshments

Round 16
Like the ideas in this round. "A Happiness Project"...what a brilliant idea. Hope we can get something like this going in every branch. What do you guys think?

Now liquid.
I was on vacation in OC Maryland and my friends and I were discussing the pros and cons of water. At the condo was some kind of health magazine that had a article on water and why we need to drink so much. Unfortunately I forgot the magazine and so that article is mute but found another one. Bottom line--yes we need liquid refreshments and water, water is the best.
Water makes up at least 50% of our bodies, regulates, temp, helps our breathing, carrying away waste etc. AND it does help with weight loss. The more hydrated you are, the quicker your metabolism works.. Water helps with the curbing of cravings. So let us all drink water and other liquids also.

Now for the other liquids....From the Amer Journal of Clinical Nutrition, I found an articles on danger drinks. Briefly here they are:
Soda instead drink seltzer or carbonated water
Fancy coffees instead drink plain coffee (black is the best) need cream or sugar use sparingly
Alcohol light beer dry wine or even better soda water with a a splash of juice
Milkshakes drink a smoothie instead
Whole milk Skim or low-fat
Sweet tea unsweetened or lightly
Juice drinks make sure it is 100% fruit juice
Hunger can be mistaken for thirst and the best resolution is WATER.

round 15

To help us in our pursuit of fun, try these energy boosters.
Whole wheat pasta
patmeal
fruit smoothies
peanut butter
yams
beans
apples
carrots
cheakpeas
Don't forget to eat breakfast and avoid GREASE

Protein

As you might on guess, I am becoming a sort of vegetarian. Found this great article on www.vegsoc.or/info/protein
I am finding it very interesting. It talks about the structure and functions of protein. The sources besides meat and how to ti incorporate this into the diet.
Some great charts. Take a look if interested.

Fun Fun

So we can keep up our goals.
I liked the hide and seek idea. Started a couple of them. I am going on vacation which will be fun unto itself but am going to take some pictures and then put them around my room for awhile.
Maybe even in my locker. That should help keep me up as they say.

make it vegetarian

Few tips to make a recipe fill the veggie bill.
In casseroles stews, chilli substitute beans for the meat..
In stir fry use firm tofu, tempeh, cooked beans, nuts, seeds. Firm tofu can be grilled. Sprinkle cheese for more protein and calcium.
Try vegetarian patties, bacan, sausage etc.
Try soy protein in a granular form for casseroles, soups, stews, lasagna.
IF you do not eat eggs: i mashed banana can be used in breads, muffins or pancakes
2 tablespoons of cornstock or arrowroot used for thicken
1/4 cup silken tofu used as liquid
Egg replacement products
Try soymilk, soy cheese soy yogurt in recipes that call for dairy products.
You can use soymilk when mashing potatoes or puddings.

Round 14

Around and around we go.

As I made it through another weekend(My down fall time) I found an article about junk food. Thought I would pass along these thoughts. ( American Inst for cancer research)

Almost a quarter of the calories we eat are from junk food which fills us up, prevents weight loss and can cause disease. UGH
Too many calories from soda, sweets and dessert
Soft drinks have been found to be the number one source of calories in the American diet with desserts and alcohol being a fast paced second. Then along come the salty foods.
What can we do?
Between meal snacks and drinks can be the first place we start the cut back on these high intense calorie foods.
People who are over weight can still be under nourished. Eat healthy to improve your overall health.
People who consume these high fat foods TEND to not eat a balanced diet of the rich nutrient foods that the body needs.
The junk food increases a person risk of getting disease because you deprive your body of the nutrients and photochemical you need.
So let us be good to ourselves and limit the junk food.

Twoo steps ahead

When you are stress and seem to have an endless hours ahead of you, stop and think two steps ahead. This is a motivation clue that will keep one focused on the big picture of loosing weight and keeping it off.
Motivation is the key!
After a long day REST is screaming at you-the two step approach. You are still tried but determined to achieve your goals in the big picture.
Some helpful hints!
Self-confidence is higher when we struggle and conquer a rough situation.
Think that you are doing things for your health so you can keep up with life.
Be smart about your health.
STEP two approach reminds us to be consistent and SEE the end results we are looking toward.

positive face

My attitude for the week
Put a smile on your face. Both the person who smiles and the one who receives the smile see a positive reaction. This tiny act can perk up a persons day, change an attitude and put some fun in a day. So let us all put on positive face.
es

grass truely greener

A little philosophy

Do you compare your life to others. We are constantly bombarded with daily images of posh lifestyle which most of us do not have. To combat this make a list of some of your privileges..won car, drinkable water. job, freedoms.
Let us be grateful for what we have.
This is especially good advice to pass on to today's children and do it early.
es

after workout

I have been talking to friend who has started a new gym with per. trainers, message and nutrition. (What a time to start) but any way. She made some suggestions thatI waqnted to shareout after you work out.
Cool Down-a light cardo is teh best
Stretch-prevents shrinking, allows muscle to rebuild
Drink water
Refuel-rrepair muscles and boost your energy-look for items packed with complex cars and high protein.

Saboteurs

Do you feel the staff room and or your own ketchen is a place to avoid? You might be afraid of the people who are sabatoging your efforts in the battle of the bulge.
Do people make you feel guilty?
Learn to say NO
Take it and leave it
Look for patterns in your eating
Ask for help-this is what the whole challenge is about
BE A GROWNup by taking responsibility of what you are putting in your mouth.
NO BLAME game here!!

Food journal

I think the challenge talked about this before but I just want to do a reminder. I feel somewhat bogged down and have hit a plateau. Revisiting a journal might be the key to finding out what might be my problem.
Don't forget to add how much you are eating
When and where you are eating
What you are doing when eating
Your MOOD
and of course any exercise

Speaking of exercise. Time magazine has an article about exercise this week. Check it our-some good insight into the debate of good, bad, how much too little.

Still going?

I do not know about you guys but when does this end.
Having some motivation and goal challenges? Here are some quick suggestions that might help.

Medium-term goal: Break down your weight loss goals into 5 lb segments and also your exercise reps.
I am trying this in week time frames.
Don't forget to reward yourself.

instant office energizers

I might have already thrown this out but I came up with some more simple stretches.
Elbow butterflies stretch:Inhale, squeezing your shoulder together. Exhale, bringing your elbows forward to stretch the back of your shoulders.
Hamstring Stretch: Stand with feet-hip apart. Step right foot forward, heel on floor and toes flexed upward. Bend knee slightlyu forward-hold 30 seconds. Repeat with other foot.
Seated cat stretch: sit upright with hands on thigh., Inhale while looking forward and lengthening spine. Exhale and lower chin toward chest.
Back and thigh toner: Sit upright against the wall while reading the mail. (love this one)

STAY Motivated

Let us not forget why we are doing all these new things.! Keep going all.

Confidence
Fitting into our clothes
Making your week easier
Giving one a purpose
Power of momentum
WOW
Gaining experience

moving on

I ran across some interesting questions that we can all ask ourselves at this in the challenge. This might prompt a discussion among fellow staff.

What is your favorite water workout? Running in water.
What is the best fitness tool for you? Round ball--you work many parts of your body with this easy to carry tool.
What is the most surprising thing that has changed during this challenge? My attitude and my weight.
When do you exercise? Late afternoon or early evening but before I go home. Once home I will never go back out.

last exercise round

Thank goodness. I think coping with exercise has been the hardest part of the challenge for me.. I feel I am so busy in the summer, that fitting any real exercise is a challenge unto itself. I am walking, biking (a little)
water exercise and stretching. I am very tight in muscle according to my chiropractor and message therapist, so that has been a goal for July.

I like the Outside mag quick office stretches for your hands, shoulders. The break idea is very good. People do not often think about just stretching and walking away from the desk to help relieve tension and poor posture. Hope everyone is doing OK. It is hard to keep up the strength and the goals for this long.

twelve

Burn Calories Burn

Great articles this week. I loved the 100 calories:Frisbee anyone. Except for the back going out when I garden, I love it.

I also found the article on cutting calories to be very useful. The ideas just make you aware of what you are eating and an alternative if you so desire.
what a concept"Losing weight doesn't have to mean starving yourself" I want to focus on positive and eat in moderation wo I do not feel deprived.

ANd now to the snacks. I seem to have eaten 5 or 6 times a day for many years without even knowing why. I thought the suggestions of what to eat in this article to be very enlightening.
One small change at a time-what a good motto.
es

cut calories

Since we are all tired of dieting let us just watch calories for awhile.
Here are some sugestions on what I mean:
Don't eyeball your amounts-keep a log.
Hold th bad fat-remember that all fat is not bad but ALL fat is loaded with calories
limit amount of oil when cooking, skimp on butters, dressings, blot the excess fat from greasy foods.
Use more fruits and vegetables
Drink water not alcohol
Don't give up-just change your attitude

Inspiration Time

Let us make "Someday" into TODAY.

Yes, we can by taking a look at our routine to realize that tomorrow will happen. We can give ourselves a chance to ignore one thing for the sake of something more important-our health.
We make our own choices, so let us make the choice to pursue a healthy life style. GIVE yourself permission to let go and take the freedom this gives you. Nothing on you "to do ;list" is more important than your own and the health of your family.. ANd the neat part..when your are healthier you will be able to take care of more of the "other"
stuff.
es

round 11

Half way through. Way to go US!
I like the 42 habits. Was glad to see that I am doing some of them anyway. The good gear caught my attention-love clothes and when you to a gym you want to look ready to exercise. NO coach-I had one for awhile-did not like it.
YES, we are in this for the long haul. Right gang?

15 diet was also good. I think, I am on board for all these.

round 10

Way to go on the articles. I think everyone of them have great advice. I am member of Sparks, so had read a couple already. Since I am going on vacation to NY, this is a great time for this round. I plan on taking a band with me and will be doing much walking and stretching.
One can also check out about.com, they have a vacation exercise articles. They have a fitness boot camp-not to sure about that.
Think the weight loss spa would be fun, or my favorite-hiking around Tuscany. I love that area of Italy and would love to go back.
Going on vacation does not have to be scary and you do not have to gain weight. So let us be smart about vacationing this year.

round 9

Is going good. I had no idea that so much information could be obtained about work exercising. I am enjoying passing on information to the Brick staff and trying to do some of the seat exercises. Thanks for all the tips.
Found an article on FAST FROZEN treats. It is so hot in the library today, that I thought I would pass this on.
McDonald kiddie cone\
45 calories, i gram of fat, 8 grams carbs
DQ FUDGE bar
50 cal, 0 grams fat, and 13 grams carbs
DQ VANilla orange bar
60 cal, 0 grams fat, 18 grams carbs
McDonald reduced fat vanilla ice cream
150 cal, 3.5 grams fat, 24 grams carbs
Chick-Fil-A icedream cone
160 cal, 4 grams fat, 28 grams carbs
Sonic Van Cone
180 cal, 6 grams fat, 30 grams carbs
Wendy's Junior Frosty
160 cal, 4 grams fat, 26 grams carbs
DO you have a favorite low cal summer treat?

5 min power boosters

Power boosters: STRETCH Breath Use Good posture.
Get Physical...use stairs
Massage your own shoulders and head
Do angled pushups against the edge of desk
Lift package of papers
Try jumping jacks or jump rope during off time
After sitting awhile, stand up and stretch back and arms
Use a stress ball-relieves stress and strength the forearms and wrists
Do word puzzels
Tell jokes in staff room or n break
Meditation
Walk whenever you can
Talk to co-workers
Take care of yourself, which in turn will keep one more productive and less stressful.

physical activity

I found this chart that I thought might be of help for normal activities: go to the American Heart .org and look for acitivity calorie chart.
The only thing we can do at work on the chart is walking but that's ok. Let's start with walking the parking lot and the stairs.
es

not exactly exercise

But I read a great article on visual images. Surround youself with visual clues of your goals.
See the good stuff--write down your goals, cut out pictures and look at them often.
Positive Pictures that produce the positive feelings and increase the production of serotonin.
BE POSITIVE and see success.

wellness cafe

I had a great time in the wellness cafe on staff day. What great food. Thanks all for their efforts.
I love my T-shirt. Gave me a new view on life and on this challenge. We have to keep each other regenerated. Let's go team!!

web site

I am sure that some of you guys know this site from the American heart, www.americanheart.org. I have found some great articles. Physical activity in your daily life..some tips I wanted to share.
Do your own housework
Work in garden, rake leaves, mow grass.
Go for a short walk before breakfast and after dinner.
Walk or bike
Stand up while talking on the phone
Stretch to reach high places and bend or squat
Use your exercise equipment.

AT THE OFFICE
Stand while on the phone
Take the stairs
Stay at motels with a fitness center
Join a local recreation league
Get off the bus a few blocks early
Walk around the building

AT PLAY
Plan family outings with physical activity
Dance
At the beach take a walk, sit and watch the waves, run around, fly a kite.
If by lake, rent a rowboat or canoe.
BOTTOM line keep it moving.!

Love Sparkpeople

What a great site. I am a member and having a ball. Recipes, quotes, exercises. Having some trouble with the food tracker but I am keeping on trucking to see if I can get the hang of this. I am earning points also, not to sure what to with them.
But check it out if you haven't.

Health Magazines

I am becoming hook on some the Health magazines. I have always read Prevention but am now getting into Health and I like the Yoga. The one I mentioned earlier is also new for me. Found it interesting but had many advertisements to purchase items not familiar with. Think I will stick to the known brands for the moment.

round 8ight

I think it is RAH RAH time again. We are all probably at the point where we need to step up the exercise just a little. Maybe add an lb in the weight department. Go an extra mile when walking. Go the next step on the step climber. Maybe add another rep with your exercise. GET the point. Let's do IT and hopefully we will see some difference.

I found an article in women's health that has helped me, so I thouoght I would send it on. It deals with some healthy snacks, which is one of my down falls
Hunt's snack pack sugar free pudding only has 70 cal 15 g carbs
Skinny cow low-fat mini fudge 50 cal 10 g fat
Olives (which I love) 90 cal 8g fat r carbs says they will help with potato chip craving. Not so sure about this.
Newman's popcorn (another favorite) airpopped has fiber. 94 cal 1 gr fat, 17 gr carbs
In the mood for sugar? Try sorbet..usually less than ice cream. How a gingerbread cookie by Pepperidge farms 3 cookies 98 cal, 3 gr fat, 16 carbs
Just have to have some carbs? Special K crackers Italian tomato and herb-90 cal, 2 gr fat, 16 carbs, How about a muffinby Thomas Hearty double fiber honey wheat. Has slower to dogest complex carbs. 83 cal, 17.5 carbs s.5 fiber.
I have tried them all and agree!!
Anyone else found any good snacks to recommend?

SOY

I am a believer in soy. I saw an article and thought it might be helpful.
Soy's role in improving cholestrol is modest but good enough to be be added to your diet
Breast Cancer: still a little confusing. Might be good for younger girls. Later in life might help with the natural benefits.
Prostate cancer: Not enough information to say if it is good or not so good for men.
Menopausal Symptons: Maybe yes, maybe no but worth a try to help with the symptoms.
Bone Health: The long term studies are showing that soy may benefit the bones by helping prevent bone loss and imcrease bone density.
Weight control: Currently no studies that soy will enhance weight loss.
Infant formula:Studies are being conducted as we speak with the results becoming knowledge as they are found. Still parents should check with there health care provider.
JUST remember Soy is not a miracle food but in moderation it can be an added to your daily diet with good results IN MY OPinion!!!

Worried about Calcium

Here are some food choices for calcium rich foods.
Collard greens add to salads, soups etc.
Fortified soy milk
Black-eyed peas
Firm tofu
Calcium fortified orange juuice
Blackstrap molasses
Baked beans
Kale
Chinese cabbage
Almonds
Also you should reduce your sodium intake
Eat your veggies
Don't overdue the protein
EXERCISE
Ample amounts of Vit D

The Healthy Path

Time for a little inspiration?
We are doing so good on our path, let us keep at it. No matter where we are on the path, often times we will be lead in a different direction. Take heart, they are are only sidelines and we can get back onto the healthy eating path for our health challenge.. We are forming our good habits to gain our results. Way to go!! We are working hard towards our new mind set.

A little off topic

But I found this great article with questions women should ask their Dr cardiovascular from the American Heart Association.
What are my risk factors
Am I at risk for a stroke?
What are the warning signs of heart disease and stroke
What should I know about the effects of menopause on my heart?
Do I need to lose weight for my health?
What is a healthful eating plan for me?
What kind of physical activity is right for me?
What is my blood pressure?
What is my cholesterol level and is it healthy?
Based of my history and risk factors, what can I do to lower my risk of heart disease or stroke?
TAKE responsibility for your own health. BE aware of the less common sign for women.
Atypical chest, stomach or abdominal pain
Nausea or dizziness without chest pain
Shortness of breath
Unexplained anxiety. weakness or fatgue
Palpitations, cold sweat or paleness

Green tea

I am becoming a green tea advacate, so I thought I would share some facts about this great tea.
There is a difference between green tea and the other varities-black and oolong.
Green and black tea do come from the same plant but Green tea is not fermented allowing it to keep the antioxidents lost in processing.
Research has found that green tea is loaded with antioxidents sepcially polphenois that fights against free radicals that cause bad cholestrol.
These antioxidiants help slow down the aging process and boost immune system.
This tea can be brewed, served hot or cold during or after meals. A great replacement for coffee and has much less caffeine.
I have read several articles about this great tea that has been around for centuries. So give it a try from one of this teas many admirers.

skipped round 6

OH well !
I did want to share an Idea for the challenge members at this time in the game.
Keeping everything in Perspective. We might be at the point where we are loosing hope and perspective. Let us keep in mind what has been accomplished and the opportunities that lie ahead. We still have time in the future for meeting our goals even if there are more struggles to face. DON"T make yourself anxious about things that might happen. Let us keep in focus and face the day with a smile. TODAY IS TODAY--give it your all. Life is to short.
We can all help to do this by being honest about our food goals.
Sharing our food struggles, evaluating our goals and keep practicing the good habits we are trying to accomplish.

Stress free zone?!

You have got to be kidding right? What we keep saying to ourselves up at the reference desk(it's not brain surgery.) This new catalogue has everyone in a turmoil but I do believe that we are holding our own and not freaking out complete (at Brick anyway).
I can't say that we have done anything in our break room. Sometimes we play cards, or watch TV so that helps take our mind off of stressful images. We don't have room to put up a puzzles. Would like to have the music idea but haven't done that either.
The BUBBLE wrap did nothing for me-not really into that..
We do have a plant in the staff room. I am a plant lover and would like to have more but again no room in the INN.

LOVED the article from the Annoyed librarian. Summed up much of the day to day thoughts that I feel many staff have no matter what level they are.

A little of topic but I wanted to share the Top 6 fitness Myths and the Truths (I found this interesting
)
1. Tou can take weight off on specific body parts by doing exercises that target those areas.
Truth..called spot training tones specific areas but doesn't burn fat. You can not pick the areas that you will lose the weight.

2. Women who life weights will bulk up
Truth One must produce the right hormones in order to bulk up. Women tend to lose inches when they strenght train plus gaining strength, decrease the risk of osteoporosis we might slim down also.

3. IF you can't exercise hard and often, there's really no point.
Truth: Even moderate activity helps. Everyone can find at lease 10 mins to spare during the day. So keep moving-take the stairs, walk around the parking lot.

4. Performing abdominal exercises will give you a flat stomach
Truth: The facts is the only way to get a flat stomach is get rid of the fat around the midsection. You can do this by cardo exercise, strength training and a proper diet.

5. You will burn more fat if you exercise longer at lower intensity.
Truth: The most important factor in exercise in the TOTAL calories burned during the activity. The faster you walk, bike etc the more calories you will be burning and in turn will loose more weight. (This one is a little confusing) Faster is better than longer but keep moving.

6. No pain, no gain
Truth: WRONG exercise should not be paonful. You should be sweating and breathing hard but should be able to carry on a conversation. Pain is your body talking to you, telling you to stop-something is wrong.
My trainer told me these ideas when I first started at WOW. Good to keep in mind.

Round 5

Think I really got into this round. Every day is a challenge combating stress at work. I am glad that this is recognized and being address. The whole staff is better for the effort. I am not sure if I am ready for the e-course but I am considering it. How cool that it is free.!

3 minute DE-stress

Let's be positive!! in this three min de-stress cycle.
Stay grounded: sometimes our emotions and reactions are what pushes us to eat.
Take a few deep breaths
Remind yourself where you are
Notice physical sensations
Reality check (min 2)
Don't be an all or nothing person-remember weight loss is day by day
Don't read your own thoughts into someone Else's words
Either-or-thinking Remember no one does well all the time
Putting things in Perspective (min 3)
How big a deal is this anyway
Will any thing bad happen if I postpone
Do I have all the information

carbohydrates

Just a little reminding: Carbs are my favorite and could be downfall. So here are some hints and explanation for us all
Simple carbs are absorbed quickly which causes your blood sugar to rise, leaving you feel tired and hungry and craving sugar. Simple carbs are mainly added sugars which have little nutritional values and EMPTY calories. Fruit is also consider a simple carb but is natural sugar.
COMPLEX carbs whole grains take while to absorb, resulting in a steady blood sugar levels, which allows one to feel "full". Whole wheat or grain breads and cereal, oats, brown rice are wholesome foods. Keep these on your list.

A BIG HURRAH!!!

I think we are at the point where it is time for some rewards. So a big pat on the back. Take a quick reward for yourself and drink the ice coffee you have been wanting or in my case the onion garlic chips. It was nice treat for me.
If you have lost some weight buy a new blouse or pants in the new size.
Smell the new flowers that a blooming.
Take a day trip to a place you have not been.

If you are like me at this moment..you might be having some trouble with energy. Switching from meat protein to vegetable protein, I have notice some difference.

Below are a few ideas to boosts the energy slump at home and at work.
Take the stairs
Massage your head and shoulders
Try some word puzzles on your break
Regroup
Squeeze a stress ball(good for any hand problems also.)
The GOAL is to try not feeling drained at the end of the day.

Round Five

Wow this week went fast. I have been so busy dealing with outside stress, that work place stress was on the back burner. All three of my daughters were sick and all three of the grandchildren. WHAT a weak! Then of course, I was so run down that I got sick. I am on the mend but this is how stress works.

Love the Librarian by Day article. I think we all feel like pulling our hair out at one time or another. Yes, it does seem that our customers are becoming more stressed and how could they not in today's times. Now we have to deal with them.
I think the first bullet-make your staff feel appreciated is a KEY player. I wonder what the OC staff really feels. Anyone in management want to take a poll?
Do we have an action plan? This challenge might be helping but not to many staff members are in the challenge.

The ErgoLib article was also very helpful. How often we do become so stiff when sitting all day at the comp desk, no matter what we are doing. TAKE a break, strecth and be careful of your posture.

Round 4

STRESS

I know that round four is about stress, but I read a great article deealing with being good to oneshelf. This concept would helps us all feel better about the diet process and might help us deal with the stress that this process is probably causing us.
"Stop the mery go round, I want to off"
Preserve your health-adequate sleep, exercise, and nutrition
Emotional help-laugh, keep us friendships
Find new solutions to old problems
Learn to say NO!
Be carefull about timing in changes in your life when possible.
Kill two birds with one stone=time management.

Another idea to help with stress that dieting might cause is to have an idea of what to do to stop some of the oriblems of how you eat.
Eating at night..try to eat lighter at night
eat every 4 hours so ypou are not stsarving at any point during the day
Set the table and eat at it
Eat what you are really hungry for not what you are bored for or what is hanging around the kitchen
SLOW DOWN
Eat smaller portion
and most important step that we have already taken Start a plan-stop being a procastinator.
taken from an article from fitness May 2009

round 4

Manage yourself/stress
Audit your time by watching your activities, not allowing others to dictate your time. Be honest
Personalize your to do list
Don't waste waiting time:multitask
Stock up as much as possible on paer products, stamps , wrapping paper ect to save extra trips to stores.
Have a system:whether cleaning, cooking, running errands. Enlist the help of family members-you do not have to everthing yourself!
Don't be a perfectionist
AND my favorite LEARN TO SAY NO!!
I think these ideas are very good and will help all who try them. I can feel a difference anyway by trying them.

sugary drinks

This goes along with our quest to eliminate caffeine and sugar. STOP drink the sugary beverages and drop a few pounds quickly.
These drinks soft drinks, fruit drinks, fruit punch and "diet" drinks with artificial sweeteners
One 20-ounce bottle of soda has 250 calories drink one a day for two weeks 3,500 calories-drink this every day 91,250 calories which is equal to more than 26 lbs a year.
Soda can also increase your likely hood of diabetes, damaging kidneys.
So let's all DRINK WATER.

eggs=egg=cellent

Yes, eggs can be good for you. A good thing to remember since Easter is now over and you have those died eggs around.
Eggs add important nutritional contributions like B12 A E and c; plus studies are now showing that egg eaters might actually lower the average cholesterol levels.
NOW four more reasons
Excellent source of low cost, high quality protein
One of the best source of choline-primarily in the yolk that plays an important role in brain health
Good food for those trying to loose weight-making a high protein satisfying breakfast.
EGGS protect eyesight
Still we need to be cautious and not over consume and be sure to handle eggs properly.
found in an article sparkpeople.

slide show

I liked the slide show and as usual I learned a couple of things...Pistachios and almonds very good for you. Oranges of course but I wonder if all citrus is as good. Anyone know? Spinach, I like it raw and cooked. I have been drinking green tea but was not so aware of the black tea. A very good link

I found a good article about effects of stress www.helpguide.or/mental/stress_signs.htm
There is a part that list the signs and symptoms. Very enlightening!!

Let's all keep our stress under control. The alternative is constantly being sick because our immune system is so low. Talk to a friend, breath, read about stress--do whatever it takes and good luck.

Stress round

I haven't been able to eliminate caffeine totally but I have been able to cut down and then I am working on the soda item. I really haven't notice much change either way.

Now sound is very interesting. I like to be surrounded by very little noise, especially at home. I do not have radio or TV on when I am cleaning, reading etc. I think we are surrounded all day by
sounds especially at work. I think the most irritating sound is the crying and whining children we have.
Then again I do enjoy music sometimes and I do watch TV especially when I am doing any kind of handwork.

I find it very interesting that one of the activities is dealing with NEWS. The Dr that I am working with also just mentioned news, late night TV in general. I really didn't think it was having any kind of effect on me, until I have stopped watching the 11 news. I am not a news hound anyway but just wanted to keep up with things. Now I am tending to try and catch early news and then catch up the next day. So far I think it is helping.

De-Stress kit

I found the greatest article called the De-Stress Kit for the Changing Times from a site www.heartmath.org this was from a link on WebMD. I highly recommend this for this session. The kit is printable and you can forward, if you can figure this out. I did not want to clogg up everyone e-mail, so go to website if interested.

Failed quizz

Well now I am really stressed, I did not do well in the stress quiz. I should realize that anyway. My life is so hectic, so this awakening should not surprise me.

I have taken a couple of workshops on stress, so the article on understanding stress was a repeat but one I guess I need to keep repeating.
I found another article from AIS www.stress.org dealing with the effects of stress pointing out the signs and symptoms. I recommend this article.

round 3 and article

Hey I did very good in my emotional eating quiz. So I guess it is just self control and eating the rights food. And of course exercise.

The body mass site was confusing to me, but I am going to review again and I will let you guys know.

REMEMBER all the classes we have taken on visualization. WELL we can do this with our eating also. Visualize what you will look like when you have lost the weight. See yourself in a new outfit. Put a new memory into your mind of the TONED fit body that you are aiming for.
Scan some magazines for the size and fitness you are looking - be realistic. Place the picture on your computer or Refridge. Look and visual every morning and every night. IF YOU can see it, you can do it.
YES we can!!!

New Eating Plan

Not sure if anyone is at this point yet, but you might be. Since I have actually been on my plan for 5 months now, I am getting to the boredom point.
Here are some tips from a Liz Noelcke a writer for Sparkpeople......
Dig down deep--when in a rut: review goals, have a raw raw session with fellow dieters, splurge on something you have been missing.
Keep it Fresh ---Change type of foods within your plan, Try new things.
Get your family envolved. Have recipe exchange or even a meal exchange.
Drink Plenty of water
Eat more often with smaller portions
Add a new spice to meals

Round 3

Che ck out Flax I have been eating flax lately. Adds a very interesting texture to soups, salads, stews.
Nutrition benefits Lignans, Omega, Fiber, Protein
Health benefits: there is a MAY have in the below findings
Prevent cancer
Decrease risk of heart disease
Regulate bowl functions
Releave breat pain due to hormone cycle
Help improve blood glucose
Help reduce inflammation

Ground flax seed or oil is the best but is perishable. CAUTION Do not go crazy on sonsumption. This is a case where a little goes a long way. 1-2 tablespoon a day is plenty.

Round 3

Since most of us are starting this diet on our own, I want to remind everyone to make sure you have AT LEAST spoken to your Dr. I just received a blood screening when I saw an article by Nancy Howard 10 Screening Test...think about this even though wehave already started our plan.
*Fasting blood Glucose the starred items proably deal more with your new eating plan
*Lipid Profile
*Blood Pressure
*Heart Rate
(Pap Smear, Mammogram and Skin Cancer, Bone Density, Prostate, Thyroid, Colonoscopy) have nothing to with diets but should be done. Some of these are age related also.
BE in good health es

Breakfast pizza Adaption from food network

Make pizza dough or purchase dough
Add to dough 4 cups tomato sauce
canadian bacon cook crisp (as many as wanted) go easy on this
2 cups shredded lowfat mozzarella cheese
2 eggs
Preheat oven to 400 degrees roll out dough
Add sauce and all toppings except egges. Cook 15 mins until golden brown. Crack egg on top back in oven 5 mins.
*Might have to play around with ammounts and sizeing. It took me a couple of trys before I got
this the way I liked.

Alternative meals 4

Breakfast seems to be the hardest meal for me to keep on track. I have started to add some diary so I felt this reciped might be good. Very good and quick!
Blast smoothie
1/2 cup nonfat skim milk
1/2 cup non fat plain yogart
1 cup frozen unsweetened) or fresh fruit berries are really good
1 teaspoon honey

Blend until smooth

Caffeine Challenge 1, 2

The Good and the Bad I am very conscious of caffeine, therefore I was happy to read all the articles provided. They are great sites and thanks for the information.

WOW what a site in the nutrition data. Huge place with much information. I started inputing some of the data but that is so time consuming. I am a label reader but thought these labels and data very productive.

weight loss truths

OK guys here are some HARD Truths that we all need to keep in mind

You have to exercise and even more than you you once thought.
A half hour walk does not equal a brownie.
You DO have time to exercise and need to do it.
Eating more of something won't help you lose weight.
Calories in=calories out? Don't forget about the empty calories we consume daily.
Your body is working against you.
Culture is working against you.
AND my favorite!!!
This is not a diet; this is your life.
Let us all keep that tidbit in mind throughout the challenge.

Last challenge is round two 7 BREAKFAST
I have been doing this much often on my eating plan. Think about cottage cheese with fruit and nuts. A hard boiled egg is also good. Whey protein shake adds a great start in the morning.

Activity 6-7

We have had a co-worker that has been diagnosed with several alergies, so this is now on our mind.
I have a peanut allergy and somewhat of a milk. With this new diet that I am following, the stopping of milk products are helping with this digesting problem. Food allergies can really run a muck in your digesting system, so be aware.!!

WATER WATER. I am still not able to get 8 glasses down but I count my Ice and my Coffee as at least liquid consumption. I do believe that it helps with hungry and the amount of food in general that you eat. SO let's all drink away.
ees

St Patricks Day

March 17 Hope all are having a green day. Watch out for the Cornbeef--very salty. We cook ours in beer but that cooks out RIGHT?

I have been having fruit as my afternoon snack and nuts with seeds for the night snack. This helps with digestion as well as adding some needed protein, since I am not eating much in the meat department. This takes me all the way through Activity 4.

I did enjoy the Vegetarian Food article. YES, I did know that veggies have many health benefits. THE KEY in this artucle as well as many others is BALANCED. You have to be concious of the type of vegetables and make sure you add beans and leafy kind which have the proteins.
Along with this is calcium..I am not eating much in the way of diary either. I found a great article about increasing your calcium..here are a couple:
Add beans
Stir nuts into your fruit or yogart
Add low fat cheese to soups and salads
Leafy vegetables in soups and casseroles even lasagna or ziti
Buy juices and cerals that are fortified with calcium and Vitiamin D So many people are low in D and this is starting to cause many health problems.

health challenge

Act 3
New health food:So far this week, I tried a garden burger. Not real thrilled but I put pickles, little dressing, onion and lettace, which helped.
Act 4
I have been doing Healthy eating substituting food. I am beginning to like hummus. Water-Oh Water. This really does help. The drink that I mentioned in an earlier post also helps me all the way through lunch.
Act 1 With the eating plan that I am following, I barely get hungry. Not to get hungry is part of the the idea. I do try to think-not hungry. I like the breathing idea also.

health challenge

Shared activities some quick ways to get extra calcium
Since I am not eating much dairy, I found this article very interesting.
grate low-fat cheese over soups and salads
Eat low fat cottage cheese - plus you can add some nuts
Eat leafy vegtables-can be added t soups, salads and casseroles
Drink juices that are fortified with calcium
Don't forget the supplements

two and three and four and eight

I loved the plates with portion size. I am getting very good at this, so do not feel I need them. The drink that I am using in the morning is helping with hungry throughout the day.
The eating after 8 pm is a challenge for me being hypoglycimic, I eat every three hours, usually just before I go to bed or I will be starved in the morning and light headed.

I have started to go vegetarian. Not completely but leaning this way. Still eat the occasionally egg, chicken and fish. Thought the kit was good. Am finding it hard to vary the type of vegs that I am inclined to eat. I feel better when I stick to this eating plan.

Since I am on a new eating plan, I eat a vegatarian meal every day making activity 8 very easy.