Personal Update

When I initially started writing this blog I weighed the most I have in my life without being pregnant at the time. I have striven to adhere to the goals that I have set for myself, only sliding once or twice in very small quantities. Doing so, I have lost 15 lbs. I have found that I have more energy, I have less appetite and I have a happier outlook on life. Lately I have been buying bikinis!

My aim is to be 135 lbs. I feel that this is reasonable since I weighed 125 lbs all through high school and it has been 11 years since, also because I am within the range of 20 lbs to my goal. Once I reach 135 I will attempt a 5 lb additional loss, but at 135 I feel that maintaining my weight is acceptable considering my height of 5 foot 6 1/2 inches.

Having had two cesarean sections to bring my daughters into the world, my problem areas are my hips and lower stomach area. I have found that lifting weights, primarily ( but not limited to) Squats and Deadlifts has helped me to tone what would otherwise have been an impossible area. I will continue to do so. My Zumba classes are fantastic and I have made many new friends there. I look forward to each class.

My diet needs some tweaking though. I find myself hungry between meals and though I snack on fruit and nuts I would rather cut out snacking all together. I am poor at drinking water, and I need to do something about that. I have never liked water.

I have gone from a size 14 to a size 8 in 3 1/2 months, building muscle all the while. I was a size 3 in high school. I probably will never be a size 3 again, but trying can't hurt too much.

I am looking into Ketosis, and considering the Atkins 72 diet for a short duration, if only to see what happens. I am apprehensive about a diet that consists primarily of meat and cheese, but at least I can still have my 2 cups of lettuce.

I will keep you posted on my findings. :)

~Sara

Playing with Ketosis

Ketosis: If the diet is changed from a highly glycemic diet to a diet that does not provide sufficient carbohydrate to replenish glycogen stores, the body goes through a set of stages to enter ketosis. During the initial stages of this process, blood glucose levels are maintained through gluconeogenesis, and the adult brain does not burn ketones. However, the brain makes immediate use of ketones for lipid synthesis in the brain. After about 48 hours of this process, the brain starts burning ketones in order to more directly use the energy from the fat stores that are being depended upon, and to reserve the glucose only for its absolute needs, thus avoiding the depletion of the body's protein store in the muscles.
The below is borrowed from 

Kickin' Carb Clutter

"There are several ways to go about getting into Ketosis. Here are three, but I'm sure there are others. These are just the ones I am currently aware of. Each method is designed to get you into a fat burning metabolism within 3 to 5 days, after which you can then choose (with the help of your doctor) which low-carb Plan/Path you are going to follow.


Kimmer's Experiment (K/E)Eat as much lean protein as needed to satisfy hunger (lean meats, poultry, fish, eggs)
Basic condiments and spices are okay
Diet beverages, coffee and tea as desired, w/o cream, but a bit of sugar sub okay
Diet gelatin limited to 1 cup per day
Chicken and Beef broth okay, homemade prefered
No alcohol, no cheese

Meat and Egg Fast (M/E)Eat as much protein as needed to satisfy hunger (meats, poultry, fish, eggs, cheese)
Fats are allowed in reasonable portions (including cream, and poultry skin)
Diet beverages, coffee and tea as desired
Sugar substitutes okay
Spices and Herbs w/o sugar, Extracts, Mustard, Horseradish, Vinegar okay

Atkins 72 InductionEverything on the M/E list plus:
2 cups of loosely packed mixed greens with celery, cucumber, and radishes
Salad Dressings without added sugar are okay (moderate portions)
Juice of 1 lemon or lime
Chicken or Beef broth okay
Diet gelatin okay
Cheese, up to 4 oz per day of hard aged cheese (no cream cheese or spreads)
Heavy Cream, up to 4 tsp per day

Eat in accordance with your appetite. Do not go hungry. If you are hungry, EAT. Don't worry about calories. These Ketosis-inducing diets are not about weight loss. They are about ridding your body of glycogen and switching your metabolisms from burning sugar/carbs to burning fat. Once Ketosis is entered, your appetite will take care of its own calorie reduction. "

Oatmeal for Breakfast!

A cup is only 130 calories! Since Oatmeal is a whole grain, and therefor is a little more time consuming to digest, it stays in your stomach longer, making you feel full further into your day. You will have less hunger and far less cravings.
It is high in fiber and low in fat. With a low glycaemic index oatmeal is assimilated slowly, keeping sugar levels stable. The American Diabetes Association recommends a daily fiber intake of 20 - 35 gms. One cup of cooked oatmeal supplies 4 gms. Eating oats can spread the rise in blood sugars over a longer time period. Control of blood glucose and insulin levels is essential in preventing many of the complications associated with diabetes.

Oats are on the short list for having one of the highest protein levels of any grain. It is gluten free, and it significantly helps to lower cholesterol.
Oatmeal, like many whole grains,  contain hundreds of phytochemicals (plant chemicals) called lignans. One lingan in specific, called enterolactone, is thought to protect against breast and other hormone-dependent cancers as well as heart disease. Oatmeal contains antioxidants and will lower risk of heart failure. 
Regardless of your reasons for eating oatmeal, you are increasing your chances of being happy.
Oatmeal just tastes GOOD!


Suggested Additives: Cranberries, raisins, strawberry, blueberry, raspberry, peaches, apple, cinnamon

The Low Down About Green Tea

Thanks Wikipedia!- Green tea is made solely from the leaves of Camellia sinensis that have undergone minimal oxidation during processing. Green tea originates from China and has become associated with many cultures throughout Asia. 
Although green tea does not raise the metabolic rate enough to produce immediate weight loss, a green tea extract containing polyphenols and caffeine has been shown to induce thermogenesis and stimulate fat oxidation, boosting the metabolic rate 4% without increasing the heart rate.





Green tea has conquered the world thanks to its unique properties: it contains a high concentration of antioxidants which help protect the human body from free radicals that adversely affect our health. Green tea is a rich source of vitamins, minerals, valuable essential oil, and flavonoids; we traditionally associate it with longevity.


Green tea and its extract have been shown to fight obesity and lower LDL "bad" cholesterol -- two risk factors for heart disease and diabetes -- but in very limited studies. One study in the Netherlands and a study in Japan showed that green tea did both.

In the Dutch study, participants who drank caffeinated green tea lost more weight, but even those who typically drank the decaf variety saw a decrease in their waistlines and body weight. Researchers speculated that the caffeine helps with fat oxidation.

In the Japanese study, 240 men and women were given varying amounts of green tea extract for three months. Those who got the highest amount lost fat and weight and had lower blood pressure and lower LDL "bad" cholesterol.

What's the Deal with Calorie Free Sweet? - Collected Information

1. Truvia is a stevia-based sugar substitute developed jointly by The Coca Cola Company and Cargill. It is currently distributed and marketed by Cargill as a tabletop sweetener and as a food ingredient.^[1]Because it comes from the stevia plant, Cargill classifies it as a natural sweetener in addition to being a non-nutritive sweetener.^[2] It is made of rebiana, erythritol, and natural flavors.^[3] Since its launch in 2008, Truvia natural sweetener has become the second best selling sugar substitute in the United States, surpassing Merisant's Equal and Cumberland Packing Corporation's Sweet'n Low,^[4]although the top-selling sugar substitute Splenda retains approximately 60% market share.^[5] Truvia competes against Pepsi's PureVia brand of stevia-extract sweetener.

2. PureVia is a blend of several different ingredients. It contains dextrose, cellulose powder, natural flavors as well as the stevia extract rebaudioside A.^[2]

The Food and Drug Administration (FDA) determined in December 2008 that rebaudioside A is safe for inclusion as a food additive.^[3]

However, there has not been a substantial amount of an independent scientific research done on the safety of rebaudioside A that was not funded by the companies that produce and distribute products that include them.^[4]

3. Splenda usually contains 95% dextrose (D-glucose) and maltodextrin which the body readily metabolizes, combined with a small amount of mostly indigestible sucralose. Sucralose is made by replacing three select hydrogen-oxygen groups on sucrose (table sugar) molecules with three chlorine atoms. The tightly bound chlorine atoms create a molecular structure that is remarkably stable.^[15]Sucralose itself is recognized as safe to ingest as a diabetic sugar substitute,^[16][17] but some Splenda products may contain sugars or other carbohydrates that should be evaluated individually. Research as of 2003 suggested that the amount of sucralose that can be consumed on a daily basis over a person's lifetime without any adverse effects is 15 mg/kg/day,^[18] or about 1 g for a 70 kg (150 lb) person. This was revised downward in 2008 to 9 mg/kg/day, or about 0.6 g.^[19]

A repeated dose study of sucralose in human subjects concluded that "there is no indication that adverse effects on human health would occur from frequent or long-term exposure to sucralose at the maximum anticipated levels of intake".^[20] Conversely, a Duke University study conducted on rats (funded by The Sugar Association^[21]) shows that at sucralose consumption levels of 1.1 mg/kg (below the FDA 'safe' level) to 11 mg/kg, throughout a 12-week administration of Splenda exerted numerous adverse effects, including reduction in beneficial fecal microflora, increased fecal pH, and enhanced expression levels of P-gp, CYP3A4, and CYP2D1, which are known to limit the bioavailability of nutrients and orally administered drugs.^[22] These effects have not been observed in humans,^[20] and the relevance of this animal study to human health is unknown. The study has been the subject of some controversy, with experts disagreeing over the validity of its conclusions.^[23] The other ingredients in Splenda, dextrose and maltodextrin, are listed as generally recognized as safe because of their long history of safe consumption.^[24][25]

4. Equal is a brand of artificial sweetener containing aspartame, dextrose and maltodextrin. It is marketed as a tabletop sweetener by Merisant, a global corporation which also used to own the well-known NutraSweet brand when it was a subsidiary of Monsanto and which has headquarters in Chicago, Illinois,Switzerland, Mexico, and Australia. In French Canada, Equal is known as "Égal". An Equal sachet contains dextrose, aspartame (1.7%), acesulfame potassium (1.2%), starch, silicon dioxide (an anti-caking agent), maltodextrin, and unspecified flavouring. ^[2]. Equal tablets may also contain lactose.

Despite ongoing controversy as to whether aspartame is safe or harmful, aspartame-based products have gained regulatory approvals permitting sale in more than 100 countries. Merisant's NutraSweet company states that aspartame is now used in more than 5,000 products and consumed by some 250 million people worldwide.^[3] These include The Coca-Cola Company and Pepsico.

In 2006-2007, Merisant and McNeil Nutritionals were involved in a protracted legal battle over marketing for Splenda. (Main article: Sucralose.) On January 9, 2009, Merisant filed for Chapter 11 bankruptcy protection.

5.Sweet'n Low (trademarked as Sweet'N Low) is a brand of artificial sweetener from granulated saccharin, dextrose and cream of tartar. Saccharin was first discovered in 1878 by Constantin Fahlberg, a chemist working on coal tar derivatives at the Johns Hopkins University. Although saccharin was commercialized not long after its discovery, it was not until decades later that its use became widespread. Sweet'n Low was first introduced in 1957 by Benjamin Eisenstadt and his son, Marvin Eisenstadt. The elder Eisenstadt had earlier invented the sugar packet, but neglected to patent it, and artificial sweetener packets were an outgrowth of that business. The two were the first to market and distribute the sugar substitute in powdered form. Their distribution company, Cumberland Packing Corporation, still controls the product. The name "Sweet'n Low" itself derives from an 1863 song by Sir Joseph Barnby, which took both its title and lyrics from an Alfred Lord Tennyson poem, entitled "The Princess: Sweet and Low". In Canada, Sweet 'n Low is made from Sodium Cyclamate because Saccharin has not been allowed as a food additive since the 1970s.^[1]

Sweet'n Low is U.S. Patent 3,625,711. Their trademark of words "Sweet'n Low" and musical staff is U.S. Trademark registration No. 1,000,000. The Pink Panthercartoon character has been the mascot for the brand since 2001. He appears on the packaging and marketing, and has appeared on the product's television commercials. Sweet'n Low is manufactured and distributed in the United States by Sugar Foods Corporation and in the United Kingdom by Dietary Foods Ltd. Other products by the makers of Sweet'n Low include 'Sugar in the Raw' and 'Stevia in the Raw'.

Sweet'n Low has been licensed to Bernard Food Industries for a line of low-calorie baking mixes.

BREAKFAST

BREAKFAST - Here is my list of foods that I have been eating in the morning. These are things that have definitely helped me to not be hungry until lunch time!

Don't skip breakfast.

Coffee and Tea with Stevia

Raisin Bran

1/2 cup Quaker Oats Oatmeal

Egg Whites

Oscar Mayer Shaved Deli Meats- Turkey and Ham 60 calories for 6 slices

Fresh Fruit - Blueberries and strawberries are my favorite.

Light Fat Free Activia Yogurt - Strawberry is only 70 calories

All Bran

Whole Wheat Sara Lee's 45 Calorie Bread

Special K - Many variations available

Thinwich Bagels - 110 calories

If you HAVE to have bacon, make it turkey bacon.

Laughing Cow Original Swiss Cheese Spreadables 35 calories a wedge

Sea Food for Weight Loss

Eating seafood twice a week doesn't have to mean tuna sandwiches twice a week. Get creative. Try some new recipes. Visit the Families.com Food Blog for some great seafood recipes. Try some pre-marinated fish filets from your grocers freezer section. Try some prepared seafood stir fry meals also found in the freezer section. Bertolli is now making some very reasonably priced dinners for two. These are complete meals with seafood, pasta and vegetables that take about eight minutes to cook and are delicious!

Not only is it high in protein, low in fat and quite tasty but it can help you lose weight too! Researchers believe that seafood enhances weight loss because of the omega-3 fatty acids in it which help to decrease the growth of fat cells as well as special fish proteins which they believe may reduce body fat mass.

Weighing In

Back in January of 2012 I decided that I was finally going to get serious about weight loss and fitness. Having had our second child the previous April, I had put on the "baby weight" and it was rather interested in sticking around. I had to serve it an eviction notice. That eviction notice came in the form of Zumba twice a week, a salad a day for a whole month for lunch, and starting something else I have never done; Weight Lifting.

My husband wanted a weight bench for Christmas and after much review we found him a good gently used set with a bench, three bars one of them Olympic, and dumbells with a full set of weights as well.

I have never had much upper body strength, but I really want to tone my arms and so I have started a regimen with my husband. He will do bench press, then I do. 12,10,8,6, and another 12 reps respectively. He will do Seated 2 Arm Dumbell Tricep Extentions, then I do and so on. Preacher Curls, Pull-ups (Aussie Pullups for me) and Upright Barbell Rows.

I have found that eating junk now makes me feel like junk too. We started eating Quinoa, which we all love, and decreasing our portion sizes. We've bought a few 100 calorie packs of this or that just in case our sweet tooth or salt cravings are dire, but I tend to snack on raisins and almonds.

As of this date, I have lost 12 lbs. I have 18 more to go. Hope you'll stick around with me and share your own tips on how to stay healthy, active and lose weight!

Lower Calorie Thin Crust Pizza

Lower Calorie Thin Crust Pizza

2 ½ cups all-purpose flour (may substitute whole wheat flour for 1 cup of the all-purpose)

1 (¼ ounce) package active dry yeast

¼ teaspoon salt

1 cup warm water

½-1 tablespoon olive oil

cornmeal , for sprinkling

1. Directions:

2. Mix a little sugar into the warm water.

3. Sprinkle yeast on top.

4. Wait for 10 minutes or until it gets all foamy.

5. Pour into a large bowl.

6. Add flour, salt, olive oil.

7. Knead for 6-8 minutes until you have a moderately stiff dough that is smooth and elastic (add a bit more flour if you need to).

8. Cover and let rest for 20-30 minutes.

9. Lightly grease two 12-inch pizza pans.

10. Sprinkle with a little bit of cornmeal.

11. Divide dough in half.

12. Place each half on a pizza pan and pat it with your fingers until it stretches over the whole pan.

13. Try to make it thicker around the edge.

14. If desired, pre-bake at 425 F for 10 minutes (I don't always do this).

15. Then spread with pizza sauce and use the toppings of your choice.

16. Bake at 425 F for 10-20 minutes longer or until bubbly and hot.

17. Makes 2 12-inch pizzas.

18. If you don't want to use all the dough, you can freeze it.

19. Take a portion of dough, form into a ball, rub olive oil over it and place it in a freezer bag (the oil makes it easier to take out of the bag).

20. When you want to make a pizza, take dough out of freezer and allow to thaw before using.

Read more: http://low-cholesterol.food.com/recipe/pizza-dough-for-thin-crust-pizza-70165#ixzz1n4Galls5

To make one pizza use above recipe with these ingredients:

1 ¼ cups all-purpose flour (may substitute whole wheat flour for 1 cup of the all-purpose)

1 (1⁄8; ounce) package active dry yeast

1⁄8; teaspoon salt

½ cup warm water

¼-½ tablespoon olive oil

½ to taste cornmeal , for sprinkling

Serving Size: 1 (565 g)

Servings Per Recipe: 1- Whole pizza

Amount Per Serving

% Daily Value

Calories 610.1

Calories from Fat 46

64%

Total Fat 5.1 g

7%

Saturated Fat 0.7 g

3%

Cholesterol 0.0 mg

0%

Sodium 299.2 mg

12%

Total Carbohydrate 120.7 g

40%

Dietary Fiber 5.1 g

20%

Sugars 0.4 g

1%

Protein 17.5 g

35%

What Are You eating?

The Top 25 Heart Healthy Foods. Salmon
Flaxseed (ground)
Oatmeal
Black or Kidney Beans
Almonds
Walnuts
Red Wine
Tuna
Tofu
Brown Rice
Soy Milk
Blueberries
Carrots
Spinach
Broccoli
Sweet Potato
Red Bell Peppers
Asparagus
Oranges
Tomatoes
Acorn Squash
Cantaloupe
Papaya
Dark Chocolate
Tea What are you eating?