Tuesday, January 6, 2009

Spark People Bootcamp Day 3

I had to modify yesterday's a bit because of knee issues, but loved the stretch with the ball...if you didn't get to do yesterdays try it out! Today is just a little over 8 minutes!

We are headed to Lexington today to attend a funeral, our next door neighbor there past away. Jean was 85 and fought the good fight. Her husband Ballard is 85 too...he has lung cancer. Say a prayer for him and the family please....

Hints: Don’t eyeball it
Studies show that people tend to underestimate how much they really eat every day. In doing so, we consume too many calories without realizing it. Research shows that keeping a log by recording exercise and food intake is one of the best predictors of successful weight loss.

A written record can point out your eating patterns (eating in front of the TV or in the car, eating the same breakfast every day), triggers (stress, sadness, boredom, time of day), and areas where nutritional changes can be made. You may find that you are eating less fruits than you thought or drinking too much soda, for example. Then you’ll know where you can implement healthy changes.

Reading food labels is key to healthy portion sizes. At a quick glance, a bottle of juice (or bag of chips, candy bar, or frozen entrée) may appear to contain 100 calories, but a closer look will reveal that the package includes two or more servings, which doubles the caloric content.

After familiarizing yourself with portion sizes, be sure to measure. Be exact if cooking at home, but when eating out, think about common objects. Two tablespoons of peanut butter, mayo, or dressing is about the size of a golf ball. A serving of meat is the size of a deck of cards or the palm of your hand. A medium piece of fruit is similar to a baseball.

Having trouble stopping at one serving of pretzels or chips? Buy single-serving packages of your favorite foods for built-in portion control, or measure out single servings into baggies or containers.

Doing just these fews things can change your life for the better! www.thedailyplate.com


Jodee Leader said...

I am so sorry for your loss. I will keep them in my thoughts and prayers.

Pearl said...

Hi Maree... I'm very sorry for your loss in your friend... Of course I'll send up a prayer for everyone, especially for Ballard, as he says his farewells to Jean... I'd like to thank you for your Healthy Inspiration at the beginning of this new year... those were excellent reminders... Hope that your Holidays were wonderful... as always, I'm finding myself behind in blogland and am trying to catch up! I do hope you're well and that this new year will be filled with many sweet blessings for you! Please stop by for a visit when you can... I have a few awards for you! God bless...

~hugs 'n prayers~