Weight lost mistakes

These suggestions are coming from as Personal trainer that I am reading.
Slow is better: Don't have unrealistic weight loss expectations. Using Spark or any other type program needs to be set up for a healthy slow loss. Don't get discouraged.
Everyone is different: eating healthy no matter what the scale says will be a good idea.
Weight loss is rarely constant: Very good point to remember. The early weeks produce more loss that later, especially if you are really changing your life patterns. Measuring weekly or even better monthly.
Just remember no one is perfect, expect a few bumps in the road.

Eating less isn't always better. You have to be sure you are eating enough for your age and body weight. IF you are not eating enough, your body might go into starvation mode and you will not lose weight any faster.

Wellness

Wellness journey. I hope these article are helping in this journey. I feel that my attitiude as well as my weight is changing for the better.
I am listed some great starting points from a health and fitness writer. You have all read these before but it is helpful to keep them fresh in your mind.
Drink as glass of water or two.
Go for a walk.
Call a friend
Journal-this helps in any pursuit you are trying to accomplish
Send a note
Eat a snack-eat less at each sitting prevents one from becoming hungry.
Chew a stick of gum
Organize your space-clutter at home or office aften contributes to your over all health and mental attitude.
Take "five" relax, take a break, breathe!!

Remember our goal is to gain control, keep well and bring happiness and joy into our life. Saying thank you to our maker as well as our friends helps continue on this journey.

Start living

What does a lifestyle change mean? One really does not know until they actually start some kind of action. It doesn't mean that your are instantly going to love vegetables and start hating chocolate. Much of the change comes from your mind, your eating habits and your perspective.
Diet or change??
Diet is all about numbers-lifestyle change is all about your eating, activity your goals.
Diet assumes that reaching a certain weight is the key to happiness. Mess up one day and all is a mess.
Lifestyle assumes that overweight is usually the result of other problems. Face these problems, and focus on some solutions.
Going on diet involves a external change in eating. You count, measure, stop eating, substitute based on whatever rules. Stop the rules and gradually the the weight comes back on.
Making a lifestyle change evolves internal permanent change with food, activity and the mindless eating that we sometimes give in to. The goal is to learn to take care of yourself, emotionally, physically and spiritually. IT involves constant change to your environment.
Many factors are out of your control-genes, age, medical issues. So one needs to focus on what is in your control and change you mental attitude to start the lifestyle change. This is your life.
Might also help with your happiness factor if you are joining me in this project.

Keep your Heart Healthy

This is a review, I am sure but worth going over again. A heart condition is a progressive condition that can start early.
Low fat diet: low in total fat, saturated fat, and trans fat.
ADD fiber: it helps lower cholesterol levels and helps you feel full. Whole-grains, legumes, beans all will help this process.
Cut cholesterol: Check labels and the amount of meat you consume. Try to keep consumption to around 300 mg daily.
Eat Fish: such as salmon, mackerel, sardines to help lower the triglycerides which will slow the plaque build up, lower your blood pressure.
Lose weight: which will help in all areas of your health situation.
Exercise often
Drink Moderately
QUIT SMOKING
Avoid stress: You have got to be kidding. Is anyone able to do this? There whole discussions of this but bottom lines is to try.
Get checkups

Article from a on-line newsletter Live strong.

Thought for the week

Are you neglecting your body? No matter what your food cravings are!!one can still have a healthy life if they try. Keep in mind to think in small portions and not over indulge. Fitness is a must no matter what condition your body is in. Remember not to starve yourself because you think you are some new diet. You will be handicapping your success. Don't fill yourself up with garbage either. To much sugar and starch can also be a bad habit. Food is not what is killing you. Get that MYTH out of your mind. FOOD is good and food provides the nutrition to survive.
So let us eat and enjoy! but do not eat the wrong foods.

Are you are gardner?

Are you going to try and do some veggie planting this yedqar. I am giving it a try. Last year was not so good. Here is a list of the easiest veggies to grow.
Carrots need deep rock free soil.
Green beans
Lettuce
Cucumbers will sprawl, so provide enought space.
Spinach is remarkable high in iron. Once the leaves are a resonable size, they can be picked to encourage new growth.
Tomatoes need little water and a lot of sun.
Radishes are ideal for the beginner. Plant in early spring
Bell peppers.
Summer squash is high yielding. Try to keep out of the wind.
Basil is not really a vegetable but is easy to grow indoors or out.
Happy growing.

Junk food

Found some good advice about junk food. I am on a roll to get these bad foods out of my house. How about you?
There have been studies that say Americans eat about a quarter of their calories from nutrient-poor selection "junk food". To get to a healthy weight and to maintain this weight, one must eat less of the offensive food. Since all these foods are concentrated in calories, it does not take much to increase the daily intake.
I have found a few suggestions that are helping me and maybe you will find them helpful also.
Between-meal snacks and drinks may be substituted by healthier choices.
Eat more fruit , veggies and drink more water.
Be aware so you do not deprive your body of the protective nutrients and photochemical.