Healthy Snack Ideas

I got this list of healthy snack ideas from a girl in my ward...I thought it was worth sharing:

1.       Fresh Fruits – Naturally Good!  

      Apples                                                                                               

Banana                                                                                                                                                            

Cherries                                                                                                                                                      

Clementine                                                                                                                                                                     

Grapefruit                                                                                                                                                                      

Grapes                                                                                                                                

HoneydewMelon                                                                                                                                                       

Kiwi                                                                                                                                                                                

Mango                                                                                                                                                   

Nectarines                                                                                                                                                               

Orange                                                                                                                                                        

Papaya                                                                                                                                                                                                

Peaches

Pear

Pineapple                                                                                                                                                                                           

Plums                                                                                                                                                                                                   

Tangerines                                                                                                                                                                                         

Watermelon                                                                                                                                                                                     

2.      Virtuous Veggies                                                             

Sliced Bell Pepper                                                                 

Broccoli                                                                                     

Carrot                                                                        

Celery                                                                        

Cherry or Grape Tomatoes                                         

Cucumber                                                                               

Jicama                                                                        

Mushrooms                                                                            

Snow Peas                                                                               

            String Beans                                                                                                                                                                                                                                                      

               

3.       Grab-and-Go Goodies

Whole Wheat Pita

Wheaties with Skim or Soy Milk

Turkey Roll                                                                                                                         

Tuna Fish

Oatmeal

Craisins

Reduced Fat Wheat Thins

Frozen Fruit Bar

Frozen Grapes

TCBY Frozen Yogurt

Graham Crackers

Hard-Boiled Eggs

Low Fat Cottage Cheese

Low Fat Yogurt

Low Fat Granola Bar

Melba Toast

Pickles

Olives

            Pretzels

            Raisins

            Rice Cakes

            Roasted Almonds (1oz. serving)

            Soy Chips

            Soy Nuts

            String Cheese

            Trail Mix

            Walnuts (1oz. serving)

4.       Fix it Fast and Enjoy

Air-Popped Popcorn

Apple or Almond Butter on Whole Wheat Toast

Apple Slices with Cinnamon

Apple Slices with Peanut Butter

Bagel with Fresh Berries

Baked Tortilla Chips and Salsa

Canned Fruit in Juice

Cold Cereal and Nonfat Milk

Deli Ham Wrapped in Lettuce Leaves

Fruit Salad

Fruit Smoothie

Frozen Peaches

Green Salad with Lowfat Dressing

Hummus and Pita Wedges

Low-Fat Cottage Cheese and Fruit

Natural Peanut or Almond Butter on Celery

Raw Vegetables and Dip

Smoked Salmon on Whole Grain Crackers

Spinach Salad with Mushrooms/Lowfat Dressing

Three-bean Salad with Reduced Calorie Dressing

Tomato Stuffed with Lowfat Tuna or Egg Salad

Tomato Stuffed with Brown Rice

Veggie Wrap with Lowfat Dressing

Whoe Grain Crackers/Lowfat Cheese

Day 3

I made it through day 2, although I did overload on carbs for dinner and actually gained .6 pounds yesterday.   (graphic story ahead...)When I told my husband, he said, don't worry about it...that's just one trip to the bathroom!  ha ha. 

For breakfast I had a handful of green grapes.  For lunch today I ate an asiago bagel w/ light cream cheese.  I had 5 cups of popcorn as an afternoon snack, and a handful of dried fruit.  I'm getting ready to Zumba at 5p.m.  Hopefully that will help rid my body of some of the extra water... 

No sugar so far!  56 more days to go! 

Kill me now...

someone made brownies in the breakroom and the smell is just about killing me.  Seriously I never realized how much sugar I was eating...or how much I was eating in general I guess.  I got grapes from the breakroom this morning, and then again this afternoon...it helped both times!  Deciding what to have for dinner might be a challenge...this cuts out cold cereal because we basically only have sugar cereals in the cupboard.  Might be time to go grocery shopping!

Day 2 - oops!

Ok, so it's only 11:20a.m. and I accidentally had sugar already.  Lily had fruit snacks this morning...I know, good mom!  But she went pee pee in the potty...it was a reward!  :)  Anyway, she gave me one and without even thinking, I gobbled it up.  Then she gave me fruit snack 2 and 3...  Two went in my mouth without thinking...chewed it up and then duh!  I'm not supposed to have any sugar.  I told Kenny and he made me spit it into his hand...GROSS!  I gave #3 back to Lily.  Kenny told me I had to start over, but I say onward and upward.  I got a bag of Reese's mini peanut butter cups from a co-worker and I want to eat them..but I'm putting them in my drawer.  If I still want them in two months, they will be there.  I have noticed that my Diet Coke intake has increased...oops!

Day 1 - No Sugar

I didn't any sugar on day 1.  I did eat bread, which I'm sure had sugar in it, but outside of that, NOTHING!  I found that I ate a lot less yesterday and I was quite hungry...which leads me to believe that I eat A LOT of sugar!  I went to Einsteins with Vanessa and passed a Starbucks where I really wanted a strawberry frappuccino!  In true Vanessa style, she encouraged me to get one, followed by a "just kidding."  ...and if you can believe it, I didn't even have any fro-yo!  That was sort of tough.  Day 1 down...not so bad.

CONGRATULATIONS LORA TOLMAN!

Lora Tolman won our Biggest Loser Competition at 16.61%  HURRAY!  Good job ladies.  I know everyone did their best, and hopefully everyone is happy with at least a weight loss!  Congratulations also goes to our second place winner, Vanessa Hogan! 

On a second note, I am turning this blog into a No Sugar for 2 months blog!  I am going to make the blog public.  You are welcome to stay on the blog. 

Thanks again girls, and feel free to jump on the No Sugar for 2 months bandwagon if you'd like. 

-Kelli

Week 8 Results

This week's leader is Kayce and the overall leader is still Vanessa!  Good job ladies.  Keep up the good work.  If you struggled a bit over the holiday, don't let it get you down!  Get back on track by cutting out sweets, drinking more water and taking a walk.  You'll drop those holiday pounds before you know it.

Week 7 Weigh-In

Lindsay is this week's leader, and Vanessa retains her overall supremacy!

Keep up the good work!

Week 6 Weigh-In

Here are the results for week 6.  Vanessa is the overall and this week's leader.  Congratulations Vanessa...and go get her girls!

Here's a tip

So I have been a little discouraged by my small numbers because I know I can do better... that being said. I was complaining to my sister and she told me she did a sort of cleanse to help push her along...

Basically what you do is eat as many fruits and veggies as you want throughout the day and add one serving of protein and one serving of dairy. Then for dinner you eat whatever you normally would. I started it on Monday and have been very pleased with the results and because you can eat as many fruits and veggies I have not found myself very hungry or deprived because I can still eat.

So for what it is worth that is what I have been doing this week, hopefully my number is a little better this week!!!!

This Weeks Results

This weeks leader is Cathy Wood, and our overall leader for the week is Vanessa Hogan.  Congratulations ladies!  Keep up the good work, and if you aren't in the lead, don't worry you still have plenty of time to either catch up, or WIN!  I would love to see more interaction on this blog...so if you have tips, or questions on what you can do to increase your weight loss, post, because someone in this group will probably be able to help!

Week 4 Weigh-In Numbers

This weeks leader is Amy Smith, and our overall leader is Lora Tolman.  Congratulations ladies!  Keep up the good work.  Can you share with the group what you are doing to stay motivated and lose the weight?

On another note, please help me welcome Cathy Wood to the group.  She joined on Monday.  She will have a little catching up to do...but I know she can do it!

Week 3 Numbers

Sorry this is so late.  With the holiday on Monday I didn't finish getting everyone's numbers until Tuesday and then I had a sick baby yesterday, so without further ado...the numbers!

Kayce Harris is this weeks winner, and Vanessa is still in the lead!  Good job ladies!

7 Ways to Pass Your Weight Loss Plateau

7 Ways to Pass Your Weight Loss Plateau

1.  Hang in there.
You may feel stuck, but you're probably still losing weight—just not enough to register on the scale. But even dropping a third of a pound per week means that in a year, you'll be down a whole 17 pounds.

2. Avoid fuzzy math.
It's common to overestimate calories burned and underestimate calories eaten. Look for places where calories may hide—dressings, spreads, sauces, croutons, and condiments. Are you tasting a lot while cooking? Finishing what the kids leave on their plates? Absentmindedly grabbing handfuls of nuts, chips, or candy? You might try keeping a detailed food diary. Remember that for each pound you want to lose, you need to cut at least 3,500 calories—and if you don't want to eat less, to lose the same pound you'll have to add about ten extra hours of brisk walking or the equivalent.

3. Put up some resistance.
Increasing physical activity is particularly useful for moving beyond a plateau because exercise both uses calories and builds muscle. The more muscle you have, the higher your BMR, which is why working out with light weights or doing some kind of resistance training can be especially helpful. In fact, increasing your muscle mass as you lose body fat can compensate for the decline in BMR induced by weight loss

4. Up your protein quotient.
There is some evidence that shifting fat and carbohydrate calories to protein    calories may help preserve BMR during weight loss. But don't overdo it—20 percent of daily calories from protein is as high as you should go.

5. Shake it up.
Many fitness gurus claim that surprising your body with a change in diet, workout, or both can jostle you out of a weight loss rut. The science is pretty thin here, but the advice is reasonable because variety can keep you interested. Instead of constant dieting, you might try alternating calorie-cutting days, for example, with less-restrictive maintenance days. Switch to a new type of exercise. Alternate aerobic workouts with light weight training. A change may be just what you need to get the progress rolling again.

6. Recharge your drive:
If your motivation is flagging, write down all the reasons you originally wanted, and still want, to lose weight. Look at the list every day. Also let friends and family know what you're up to, and ask for their support.

7. Reconsider the skin you're in:
A plateau is an opportunity to reassess whether further weight loss is worth all the work it will take—and to reconsider whether you may, in truth, now be at a perfectly healthy weight and don't need to go any lower. If you do choose to stop where you are, turn your focus toward maintaining what you've achieved and keeping your body in good shape. Remember, eating well and being physically active are good for you. Do a little of both every day, and you will be a total success.

Staying Motivated...

I know for me, if I don't lose much one week, it's hard for me to stay motivated the next week.  What is everyone doing to stay motivated?  We are into this two weeks...how is everyone feeling.  Are you feeling greatful for your loss, or frustrated because you haven't lost more?  Does anyone have any tips on how to jump start the weight loss when you're feeling like you've hit a plateau? 

Results for Monday, May 23

Amy is this weeks leader, and Vanessa is ahead overall!  Great job girls.  Keep up the good work!

It's Weigh-In Monday!

Don't forget that you need to have your weight to me by midnight tonight.  You do not need to take a picture, you can just email me your weight.  Remember to weigh at the same time, and wearing the same thing you wore at your first weigh in.

Thanks, and good luck!

You've got questions, I've got answers!

Question:
How many calories does a person need to burn, above their basal metabolism level, to take one pound of fat off their body?

Answer:
There are 3,500 calories in one pound of body fat. You should focus on creating a deficit of 500 calories a day, which over The course of one week will result in one pound of weight loss (500 calories X 7 days = 3,500 calories). This can either be accomplished through burning The calories through exercise, creating a caloric deficit through your diet or a combination of both. I recommend a combination because its The easiest way to incorporate into an overall fitness plan. Work on making a small change in your diet to create a 250 calorie deficit and then add about 30 minutes of cardio training a day to burn The other 250 calories. A great workout will consist of cardio cross training a few exercises such as jogging on The treadmill and jumping rope

Today and 2 more days to pay!

Ladies,

I only have money from 3 of you!  Make sure you get me your money by Friday so we all know that you are serious about the competition.  If you need to mail it, please mail it to:

1844 Pointe Meadow Loop
Lehi, UT 84043

If you have mailed it, please drop me an email and let me know it's in the mail.

The numbers are in...

Congratulations Vanessa for leading the week!  Keep up the good work ladies!