By reducing our calorie intake by just 500 calories a day, we will lose one pound a week.  Here are a few tips to implement when you are baking to help.

1. Replace 1/2 cup of butter/margarine by using 1/4 cup of applesauce + 1/4 cup of canola oil, butter or margarine.

2. Replace 1 egg by using 2 egg whites  or 1/4 cup liquid egg substitute.

3. Replace sweetened condensed milk by using lowfat/nonfat sweetened condensed milk.

4. Replace evaporated milk by using evaporated skim milk.

5. Replace 1 cup all-purpose flour by using 1 cup whole-wheat flour or 1 cup whole-wheat pastry flour or 7/8 cup all-purpose flour + 2 Tbsp. soy flour.

6. Replace butter milk by using an equal amount of nonfat or low fat yogurt.

7. Replace 1 oz unsweetened baking chocolate by using 3-4 Tbsp. cocoa powder + 1 Tbsp. oil + 1 Tbsp. sugar (for frosting or sauces) or 1/4 cup cocoa (for cakes or cookies)

8. Replace 1 cup chocolate chips by using chopped dried fruit such as cranberries, raisins, apricots, cherries (for quick bread and muffins) or chopped nuts.

9. Replace frosting by using sliced fresh fruit or pureed fruit orlight dusting of powdered sugar.

Making these few sutle changes can help reduce your calorie intake thus helping with weight loss.  It’s hard to give up some of the foods we like.  By using  the above food exchanges, we can still lose weight without giving up many of the foods we like.  We just have to remember, we can’t eat two pieces instead of one because we lowered the calories.  (I use to be good at that type of reasoning)

Time for to get ready to go to work.  I’m filling in for a friend working  in the gift shop at the hospital.   I’ll be eating a healthy lunch in the cafeteria before my shift starts.  (love when someone else does the cooking)

These tips were made available by the American Institue for Cancer Research.  Fat cells can lead to cancer….so come on all……lets get rid of our fat!!!!

I recently had a comment made by a website promoting their product.  I went and checked it out before I posted it.  Geesh, I can’t believe the claims people can make about their weight loss.

Many years ago, someone talked me into buying the product.  This picture is what the pills look like.  I remember there was a powder stuff to use for shakes. 

I remember having a little pill container with 6 separate slots.  Some pills you take three times a day, others were two.  It was rather confusing.  I used masking tape to write down which pills were to be taken when.  It was ridiculous.

Here are a few claims that were made with no mention of exercise.  A person lost 33 inches by losing just a mere 21 pounds and went from a size 16 to a 12.  (Yea right)  Another person stated they lost 21 pounds and went froma size 14 to an 8.  The third example was a woman lost 43 pounds which equaled 5 dress sizes.

Any of us that have lost and gained weight in the past, know that is ludicrous.  Twenty pounds does not equal  this type of size change or inches lost.  Especially without exercise. 

I know there are people that buy this product by reading this type of hype.  I think most know it can’t be real.  They just have a hope that perhaps….just this time….they have found a product that will give them these kind of results.  Know wonder the weight loss business is so profitable.  I see it as an honest way of stealing.  Nothing happens to these companies when people don’t lose like the ones that left there testimonials.  They will tell you, those results aren’t typical.  Why post them then, other than to entice people into buying a product that most likely won’t give you those results.

I guess you can tell I’m angry.  Angry at the fact these kind of products can legally be offered and secondly, people are dumb enough to buy them. (I’ve bought many of them myself)  I’ll get off my soap box now. 

I’m heading off to the gym.  Have a great day!!

  I love to buy cards for all occassions but usually forget to send them.  Yesterday I found this card I bought for a friend when I was visiting in Australia  four years ago.  She called me last night and I shared it with her.  I’m still going to mail it to her but I also wanted to share it with everyone else.  It’s so touching.

           THE LAW OF GIVING

What ever you give away today, Or think or say or do, will multiply about tenfold, And return one day to you.

It may not come immediately, Or from the obvious source, But the law applies unfailingly, By some invisible force…

What you feel about another, Be it love or hate or passion, Will surely bounce right back at you, In some clear and secret fashion.

Your thoughts are broadcast of the soul, Not secrets of the brain, Kind ones bring you happiness, Petty ones bring you pain.

Giving words as surely, As reflections in a mirror, If hate you see, then it’s hate you get, But loving brings love nearer.

Remember as you start your day, And duty clouds your mind, That kindness comes so quickly, To those who first are kind.

Let that thought and this one, Direct you through each day, The only things we every keep,  Are the things we give away. 

The author is unknown.  It’s kind of sad.  I’d love to read more writings by this person.  It just leaves your imagination to wonder if he/she wrote more.

I know this doesn’t pertain to weight loss but I know I need to be more like this in my everyday life.  I made a copy of this and am hanging it near the phone.

I hope everyone is having a great day!!

If you have gained weight and wonder why, you need to rethink what got you to the point you are at.   You need to analyze what can trigger you to over eat  and to eat when you aren’t even hungry. 

Some of the things you need to consider are:

1.  Are you a clock eater?                                  I remember as a kid, our family ate by the clock.  Breakfast was at 7:30 am, lunch was at noon, and supper was at 5:00 pm.  Hungry or not, we had to eat at those times.   You need to listen to what your body is telling you and don’t eat if you aren’t hungry.

2.  Do you clean your plate?     This was another thing I had to do as a child.  We were not allowed up from the table until our plate was clean.  Even today, I find it hard to leave food on my plate.  You need to get rid of the guilt and realize it’s ok to leave food when you feel full.

                                                                        3. Do you eat when you’re emotion level is high?

If you are eating when you are upset, mad, feeling sorry for yourself, or plain ole tired, you need to find another source of relief other than food.  (Chocoate use to be my comfort food)  Take a walk, do some volunteer work, go window shopping (my favorite), or go vist a friend.  Sometimes I’ll just jump in the car and take a ride…never sure where I’ll end up.

                                                                    4.  Do you eat because there isn’t any else to do? 

This is the hardest one for me.  Late at night when I can’t sleep and there isn’t a thing on tv….I find myself navigating towards the refrigerator.  Face it, at 1:00 am…..there isn’t much to do.  I’ve started reading more, working suduko puzzles and also crocheting.  I’m making baby booties to sell in our hospital gift shop. 

Take a look at all these factors and identify which ones are keeping you from losing weight.  Realize your limitations.  Get rid of the food that is your worst enemy.  Start making good food choices.  We all know a salad is better than a candy bar. 

When you have had a great day, you should congratulate yourself.  Look back on that day and see what made it success for you and carry it into the next day.  If you faulter one day, don’t beat yourself up.   Analyze why it happened and come up with a plan to keep it from it reoccuring.

Weight loss is not easy.  I don’t care what anybody says.  Weight loss is a struggle. Anytime I see the words “fast” and “easy”, I know it’s bologna.   Stay focused and determined and you will win the battle.  We each have our own weaknesses and strengths in our weight loss battle.  Identify yours and you will be successful.

Between volunteering at the hospital, delivering meals on wheels attending the Shape Up Tennessee Class, and doing my exercises, I haven’t been able to find my way to the computer to make a post.

One benefit we have as a hospital volunteer is a free meal each day we work.  They always have healthy well-balanced food choices as well as some not so healthy (french fries and cheese sauce). 

I was proud of myself, as I chose healthy food each day I worked.  I took my dessert home to my mom every day.  It was hard to resist the lemon cake but I got it home in one piece.  I made a point of drinking 3 bottles of water while I was working as well. 

Although I haven’t set in records in weight loss…..I have lost 2 more pounds.  I know I put this weight on faster than I’m taking it off.  I’d rather be more like the hare than the tortoise when it comes to losing weight.  I know slow is the way to go….but I’m tired of these ups and downs. 

If I don’t drink enough water, my weight can go up by 3 pounds in one day.  I can tell I’m retaining water when I don’t.  My fingers feel funny when I try to bend them and the skin on thecalves of my legs feel like  it’s going to tear open.  You’d think feeling like that, I’d drink enough water everyday..but I don’t.

I went and grabbed a bottle of water while I was typing this blog.  Since I’ve only got to work one day at the hospital next week, I’m going to blog everyday.  I need to be accountable to myself. 

I’m off to the kitchen to make a broccoli and green apple salad.  I had it for lunch at the hospital last week and loved it.  It will be my first time making it.  I’ll post a picture tomorrow (if it doesn’t look too bad). 

Grabbing my water and off to the kitchen.  I’ll be eating shrimp cocktail  while my husband eats hot wings during the Super Bowl.  It’s the first time I’ve made hot wings and the sauce from scratch.  I going to eat one to see if they turned out ok.  If they aren’t good…it will be the first and last time I make them.  Gosh….that was a lot of work!!!!!!