Diet Scoreboards

Maintaining Weight Loss

2009-04-11T18:03:00.001-04:00

It seems that I have not made much headway this year on weight loss, but I have done a good job of keeping the pounds off that I lost last year.

I received a tip from my health club the other day, and it’s all about maintaining your weight loss.

Check out the National Weight Control Registry (www.nwcr.ws) to find out about people who have maintained at least a 30-pound weight loss for one year. There is variety in how NWCR members keep the weight off. Most report continuing to maintain a low-calorie, low-fat diet and doing high levels of activity. On average, 90 percent exercise about one hour per day; 78 percent eat breakfast every day; 75 percent weigh themselves at least once a week; and 62 percent watch less than10 hours of TV per week.
~ Thanks to Eastman Health and Wellness

The keys: diet, lots of exercise, good eating habits, weighing yourself, and not being a couch potato.

My Stress Test on April 7, 2009
I passed with flying colors! Dr. Ladley told me the test showed excellent results, with normal blood flow to all major areas of the heart. There were no indication of blockages since the last stent was put in my heart last December. All the blood work was good also. My total cholesterol was 124, and my LCL was only 68. He want my LCL less than 70.

Don’t Be a

Have a Good Day

2009-03-06T09:34:00.001-05:00

Coffee is good for you! Drink a little.

Sue’s On a Roll

2009-02-26T17:28:00.001-05:00

That girl has done caught up with me. We’ve both lost 4 pounds this year.

Yikes! I’m behind schedule. I had planned to lose 1 pound per week. So I should be down about 7-8 pounds. I need to get with it.

How are you doing on your new year’s resolutions?

Can You Read Your Scales
Here’s what I see when I get on the scales. What do you see?

Keep on keeping on. Don’t quit. Don’t give up. If you continue, you will win. Quitters never win.

New Diet Pill

2009-02-09T19:21:00.001-05:00

Heart Attack Warning Signs

2009-02-05T21:05:00.001-05:00

I speaking from my own personal experience when I talk about a heart attack. Most people think that when you have a heart attack that is very obvious and with lots of pain. Well, it could be, but I would bet that most heart attacks are not that obvious.

I’ve had two heart attacks, and with both I did not have any pain. The only sign I had was some slight discomfort in the middle of my chest in the form of a light pressure. I’m writing this to tell you not to ignore any sensation that could be a heart attack. Time is critical. Get to the hospital as quickly as possible. It really could save your life. Read the following tip.

TIP from Eastman’s Health & Wellness
Some heart attacks can be sudden and intense, but most heart attacks start slowly with mild pain and discomfort. Know the warning signs and how to respond quickly and properly.

Most heart attacks involve an uncomfortable pressure or pain in the center of the chest. It can also include pain or discomfort in one or both arms, the back, neck, jaw or stomach. Heart attacks can include shortness of breath with or without chest discomfort and may include breaking out in a cold sweat, nausea or lightheadedness. Know the signs and save a life–it may even be your own!

~ Quote ~
The cardiologist's diet: If it tastes good, spit it out.
~Author Unknown

Get Enough Sleep?

2009-01-28T14:01:00.001-05:00

It’s Important to Get Your Sleep
Research has shown that not getting enough sleep or getting poor quality sleep on a consistent basis may increase the risk of heart disease, type 2 diabetes, high blood pressure, stroke, and inflammation. There is even evidence suggesting that weight gain is associated with getting inadequate sleep, possibly by disrupting hormones that regulate appetite. Most adults need between 7–9 hours each night.

~ Thanks to Eastman Health & Wellness Tip of the Day

Do prescription Drug Costs Bother You?

Here’s a cute cartoon, but keep your blood pressure down.

Have a great Day. Keep on that diet and exercise regiment. Make it a habit for life!

A Month After Christmas Poem

2009-01-26T18:37:00.001-05:00

‘Twas the month after Christmas,
And all through the house,
Nothing would fit me,
Not even a blouse.

The cookies I'd nibbled,
The chocolate I'd taste
At the holiday parties
Had gone to my waist.

When I got on the scales
There arose such a number!
When I walked to the store
(less a walk than a lumber),

I'd remember the marvelous meals I'd prepared;
The gravies and sauces and beef nicely rared,
The wine, and the rum balls, the bread and the cheese
And the way I'd never said, "No thank you, please."

As I dressed myself in my husband's old shirt
And prepared once again to do battle with dirt...
I said to myself, as I only can,
"You can't spend a winter, disguised as a man!"

So, away with the last of the sour cream dip.
Get rid of the fruit cake, every cracker and chip.
Every last bit of food that I like must be banished
Till all the additional ounces have vanished.

I won't have a cookie, not even a lick.
I'll want only to chew on a long celery stick.
I won't have hot biscuits, or corn bread, or pie.
I'll munch on a carrot and quietly cry.

I'm hungry, I'm lonesome, and life is a bore...

But isn't that what January is for?
Unable to giggle, no longer a riot.
Happy New Year to all, and to all a good diet

Author Unknown, but many thanks to
Charlie and Faye for sending this to me.

Howdy!

2009-01-21T13:11:00.001-05:00

A Flu Bug?
I hope you all have been doing than me health wise… It seems I came down with a strange flu bug or something that only gave me fever, chills, lack of energy, and no appetite. It started on Jan 15 and as of today I am feeling much better. Still not completely up to par, but better. One night my fever got up to 103.5! and every night I would sweat profusely at times. One night I had to change tee shirts 5 times because they were soaking wet. I’m glad I’m thru that. Last night was a 2 shirt night (one change).

How Your Health Focus for 2009?
I hope you got off to a good start for 2009, but if you did not, don’t worry. It’s not too late to set some realistic goals and a plan for achieving those goals.

When you think of setting health goals, be sure not to focus solely on one thing that may help in one area but hurt you in another. For example, you work on weight loss so hard, that your overall health declines say to not eating the right foods.

Be positive about your goals:
Say, “ I will!” Don’t say, “Will I?”

And don’t forget about the scoreboards in the side panel. Now there’s only two, one for me and one for Sue, but there’s room for many more. Just let me know your start date, your goal, and a weekly or bi-weekly status report. I’ll do the rest.

Quote
A diet is the penalty we pay for exceeding the feed limit.
~Author Unknown

The New Year is Here

2009-01-02T21:50:00.003-05:00

I like to have goals for the new year. And what could be better than to have goals to improve one’s health.

What about 2008
This past year (2008) I made progress. When all is said and done, I lost almost 40 pounds last year. I had a little backsliding toward the end of the year. That was due to Thanksgiving and Christmas, and partly because I had to stop my exercise in December.

I had a heart attack last December. Does that mean my health efforts during the year were not effective. No! If I had not been exercising and if I had not lost weight, that last heart attack could have been fatal. Instead it was a minor heart attack with no damage to the heart.

2009 Comes with Resolutions
For this year I am going to target for a loss of 40 pounds, and that’s on top of what I lost last year. To accomplish this I’m planning control calorie input to a reasonable level, around 1500 calories per day.

I also have goals for exercise. I plan to complete 4-5 hours of cardio exercise every week (via the elliptical trainer or stationary bicycle). I also plant to do a balanced weight lifting regiment 3 times per week. The weight work is not to build bulky muscles, but to maintain muscle tone and bone density.

Scoreboards
I’ll maintain a scoreboard of my weight loss in the side panel. And if you want me to add your scorecard to the side panel, please let me know.

Something Funny

Good to Remember
Don't dig your grave with your own knife and fork.
~English Proverb

2008 is Winding Down

2008-12-24T17:36:00.001-05:00

2009 is Just Around the Corner
And you know it is time to be working on those New Year’s Resolutions. It seems like just a short time ago we were talking about resolutions for 2008. Now 2008 is nearly gone.

I hope you accomplished some of your goals last year. I made some good accomplishments, but still have much work to do in 2009. Right now I am thinking of setting a new weight loss goal of somewhere between 30-40 pounds, and maintaining an exercise regiment which includes 4-5 hours of cardio and 3 hours of weight work every week.

Here’s some Healthy Tips from Eastman HEALTH & Wellness:

SLOW DOWN AT MEALS
If you normally rush through a meal, try slowing down. Allow yourself more time to eat. Pay attention to the food’s texture, taste and flavor. Chew slowly and relax! Following these instructions can help you feel more satisfied, reduce overeating and avoid heartburn.

NEW PHYSICAL ACTIVITY GUIDELINES!
The federal government recently issued its first-ever Physical
Activity Guidelines for Americans. The main idea behind the guidelines is that regular physical activity over months and years can produce long-term health benefits. According to the guidelines, for adults, most health benefits occur with at least 150 minutes (2 hours and 30 minutes) a week of moderate-intensity physical activity, such as brisk walking. Additional benefits occur with more physical activity. To read more about the new guidelines go to this link:
http://www.health.gov/paguidelines/default.aspx

~~~
Health Comment of the Day

There’s always a good time to start improving your health, and the time for all of us is right NOW!

~~~

Michelangelo's David

2008-11-13T19:34:00.004-05:00

You might be surprised about this post and wonder what in the world it has to do with our health and dieting. Well, read on...

David is a masterpiece of Renaissance sculpture sculpted from marble by Michelangelo from 1501 to 1504. Unknown to many people the statue has been on loan in the United States.

Now after 2 years Michelangelo's David is being returned to Italy.

His proud sponsors include:...

Just a friendly reminder to all of you to watch what you eat. It can impact our health and our looks.

Thanks for visiting. Don't forget to check me out on my main blog,

Tennessee Granddaddy.

Thanks, Becky

2008-10-24T17:42:00.007-04:00

I received a very nice comment from Becky today (on Tennessee Granddaddy), congratulating me on my weight loss this year. She wanted to know how I did it. Just in case some others are interested, I thought I would share my approach with everyone. This is basically the Email that I sent Becky earlier today:

Dear Becky,

Thanks for your note and compliment.

While my weight loss blog is not up-to-date (It is up-to-date now), I'll have to tell you that my loss now stands at 40 pounds. I had been down to 45 lost, but with all the travel and upsets to our schedule lately it has been difficult for me.

Here's my approach. And, no, I did not join any groups.

EATING

I tried to limit my calories to about 1600 to 1800 a day. I did not do a strict counting, but if you are not familiar with calories you might want to write what you eat down each meal/day until you get familiar. If I went over one meal or one day, I would cut back on subsequent meals. I kept at it and did not quit. I weighed every day and I wrote it down. I would go days and days without losing, then all of a sudden I would lose 2-3 pounds.

EXERCISE

I began a serious exercise program with both cardio and weights. The company I retired from provides us a gym to use. I used an elliptical trainer for cardio. When I started I could barely do 10 minutes. Now I can do an hour! I also use 10 or more machines for weight bearing exercise, not for building bulky muscles, but for stamina and strength. Now I try to do cardio exercise 5 days a week, MTWTF, and weight exercises on MWF.

MENTAL

I had to make up my mind that I was really going to do this! Pep talks with yourself, and have someone close to you to provide for support helps a lot. I also plotted my weight on a chart, and that helped keep me going.

Where am I now? Well, I want to hold my weight loss for the remainder of the year, and then start again in January, 2009. With Thanksgiving, Christmas and all coming up I will do good to be able to hold my current loss. But I am not quitting, because it is not really dieting. It is changing the way you live: Eating right, exercising right, sleeping right, and enjoying life!

~~~

Stressed spelled backwards is desserts.
Coincidence? I think not!

Holding On

2008-08-22T12:15:00.005-04:00

We were traveling and on vacation for 15 days. As you now, that is not good for a diet. I have to admit that I gained some weight while I was gone. It was due to eating out, eating more, and not being able to exercise.

The good news is that as of this morning I have lost what I gained. I am back to 45 pounds lost. I'm holding on!

Another Tip from Eastman H.E.A.L.T.H. & Wellness

Changing Your Focus
Trying to lose weight? Success in weight management usually requires changing eating habits and physical activity level. Although making these changes will likely result in weight loss, healthy weight reduction takes time. Experts recommend losing no more than 1 to 2 pounds per week. Focus on improvements in the way you feel. Do you have more energy? Sleeping better? Have more endurance? Creating healthy habits will likely lead to weight reduction, so focus on wellness, not just weight.

One should eat to live, not live to eat.
~Cicero

Want to Get Healthy?

2008-07-25T18:10:00.011-04:00

Here's an interesting article about weight loss. It seems the key is a big hearty breakfast. Seems like I've heard that before, Here's the article: http://www.efluxmedia.com.

Also here's a few websites you might want to check out. They might be of help to you if you are trying to live a thinner and healthier life:

Getting Fat?
Maye we need to start selling T-shirts, like this guy is wearing. Can you imagine?

Let me know what size you want: 3XL, 4XL, 5XL, or Omar's Tent Size Specials.

Nothing tastes as good as being thin feels.
~Author Unknown

Don't Sink the Boat

2008-07-15T16:26:00.004-04:00

Keep On Eating and you'll sink the boat.

I hope this guy knows how to swim. Well maybe his fat will float him to shore.

Diet Tip: Help to Stop Binge Eating

Binge eating is when a person eats a large amount of food in a short period of time and feels out of control.

If this sounds familiar, you are not alone. According to a recent study, binge eating is more common than previously thought.

Simple breathing, relaxation and acknowledging feelings can be helpful for reducing the length of a binge episode. Breaking the cycle of binge eating takes time and patience; and for some people, getting help from a registered dietitian or other health professional with experience in eating disorders is recommended.

Thanks to Eastman H.E.A.L.T.H. & Wellness!

~~~

Another good reducing exercise consists in placing
both hands against the table edge and pushing back.
~Robert Quillen

~~~

Counting Calories

2008-07-12T09:34:00.005-04:00

Here's info you can't find in a calorie book.

Calorie Burning Guide
For Common Activities

Beating around the bush........... 75
Jumping to conclusions .......... 100
Climbing the walls .............. 150
Swallowing your pride............. 50
Passing the buck ................. 25
Throwing your weight around .. 50-300
Dragging your heels. ............ 100
Pushing your luck................ 250
Making mountains of molehills.... 500
Hitting the nail on the head ..... 50
Wading through paperwork ........ 300
Bending over backward ............ 75
Jumping on the bandwagon ........ 200
Balancing the books............... 25
Running around in circles........ 350
Eating crow...................... 225
Tooting your own horn............. 25
Climbing the ladder of success .. 750
Pulling out the stops. ........... 75
Adding fuel to the fire.......... 160
Wrapping it up at the day's end... 12
Opening a can of worms ........... 50
Putting your foot in your mouth.. 300
Starting the ball rolling......... 90
Going over the edge............... 25
Picking up the pieces after...... 350
Counting eggs before they hatch.... 6
Calling it quits .................. 2

Chuckle, chuckle, ...

Six Months Report

2008-07-07T08:02:00.006-04:00

It's been exactly 6 months today since I started my diet and the change in my life style. As of today I have lost 41 pounds. The last month has been very slow for me. And I am sure I have slipped a little bit. Maybe there were too many parties, picnics and good food around. In any event I am happy and I feel much better. Thanks for your support!

Never give up. Keep going.

~~~

Tip of the Day

I get a tip of the day from Eastman Health and Wellness. Some of them are so good and important that I want to share with you. Here's one of the latest:

Keep BBQs Safe
It's summer and for most people this means time for a barbecue. For a safer barbecue, consider the following tips to prevent food-borne illness:

Never return cooked meats to the raw meat plate.
Do not use the same utensil on both raw meat and any other foods unless you wash the utensil first.
Marinate foods in the refrigerator not on the counter.
Store leftovers in the freezer or refrigerator immediately after eating.
Eat leftovers within a few days or discard.

A Diet Myth

2008-06-25T17:33:00.004-04:00

Diet Myths
Does eating lots of grapefruit, celery or hot peppers melt away body fat?

There are no foods that burn away body fat.

The healthiest way to decrease body fat is to eat a balanced diet and expend more calories through exercise. Magic bullets and quick fixes typically lead to disappointment, as they thin your wallet rather than your waistline.

Thanks to Eastman H.E.A.L.T.H. & Wellness for this tip!

~~~

The cardiologist's diet:
If it tastes good, spit it out.
~Author Unknown

~~~

We Will evolve if we don't take action!

~~~

Dealing with Fun Food

2008-06-09T20:20:00.009-04:00

The following tip came to me the other day from Eastman's Health and Wellness program. I am sharing with you again...

Summer Festivals & Fun Food From peach cobbler topped with ice cream to fried everything you can imagine, summer festivals and all of their interesting foods can be a fun and memorable part of summer. But, how do you have a great time at summer outdoor events and still eat healthfully?

Here are a few tips for enjoying without overindulging:

Look at all food options before choosing your favorites;
share with a friend;
choose smaller portions when possible;
put it all on one plate rather than munching as you go;
and sit down, eat slowly and enjoy!

Thanks to Eastman H.E.A.L.T.H. & Wellness Tip of the Day

Remember

Your stomach shouldn't be a waist basket.
~Author Unknown

Eat Like A Pig?

2008-06-06T20:37:00.003-04:00

~~~

You ever feel like that pig above?
Maybe the following tip will help.

Tip for Eating Healthy: Listen to Your Hunger Cues

How often do you eat because you are hungry? What about for other reasons, such as boredom, anger, stress, or for social reasons? Try eating when you feel hungry and stopping as you begin to become full. For some people, it helps to keep a food journal where they jot down their hunger level every time they eat. Many people are surprised at how often they eat for reasons other than physical hunger. According to our registered dietitian, identifying your eating patterns is often an early step to improving your diet.

~ Thanks to Eastman H.E.A.L.T.H. & Wellness

About Me
Well I'm still up 3 pounds over my lowest weight loss. Two weeks ago I had lost 38 pounds, and yesterday it was only 35 pounds. I'm working on it. I am not a quitter.

~~~

I Blew It

2008-05-28T21:10:00.005-04:00

Yes, I lost it this past week with my diet. I gained weight! We had at least 3 cakes to celebrate Jade's graduation, and we ate out 4 or 5 times, and you know how it goes. I just ate too much!

So you may not see any weight loss for a while, because I have to get off what I gained. I'm working on it.

Diet Tip
Easy Portion Control-Use Your Hand!
Portion control is an important part of losing or managing your weight. You may be surprised to learn the portion size that you are used to eating may be equal to two or three standard servings. You may find it helpful to use common everyday objects to help estimate serving sizes.

Here are a few handy tips:

1 teaspoon of margarine or oil is about the size of your fingertip (tip to first joint);
an average cupped hand is about ½ cup of fruit, vegetables or cooked rice;
an average palm is about 3 ounces of meat or poultry.

~ Thanks to Eastman Health & Wellness for the above tip.

The cardiologist's diet:
If it tastes good, spit it out.
~Author Unknown

In Hiding?

2008-05-22T06:43:00.004-04:00

Where Are the Bathroom Scales?
Are you hiding from your scales, or are your scales hiding from you?

Remember it's important to keep weighing. That way we know where we stand.

I was a bit discouraged a week or so ago. It seems that I was on a standstill. I think I went over a week without losing an ounce. Now looking back over May, I have lost 6 pounds this month!

I'm smiling.

You can do it too. If I can, anybody can!

~~~

One should eat to live, not live to eat.
~Cicero

Hazardous Waists

2008-05-19T06:36:00.001-04:00

Join the Fight Against Hazardous Waists.

What do you see when you step on the scales? Does it tell something. It may be telling you to get busy on a new life style for eating and exercise.

We have a scale down at the gym where we workout. Someone asked me what it said? I told them it said, "One Person At A Time, Please".

A Diet Tip From Me to You
Do you ever mess up like I do? Like at one meal you go overboard. Maybe you ate out with some friends and you just couldn't resist some things. You just "overdid it" plain and simply.

Okay, we all do. But what do you do next? Pick your answer from below:

Well, I blew my diet. I'll just quit. Maybe next year.
Yes, I ate way too much. I bet I gained 10 pounds! Okay, I'll start over next week.
Yes, I know I went over, but that's not so bad. It's okay every now and then. I'll get back in the groove in a day or two.
I ate twice what I should have. I need to do better next time I eat here. I'll watch things closer the next few meals. And, you know, I knew I might do this tonight, so I ate a very light lunch.

1, 2, 3, or 4. Which would you choose. I hope it's something like 4. Plan ahead if you know you'll be eating a heavy meal. And don't wait, get back on your diet immediately!

Chart Your Weight

2008-05-16T13:00:00.006-04:00

One important aspect of controlling your weight is to get data. That means to weigh. Sounds simple but many people don't lose weight and even gain weight because they don't get the numbers and make use of them.

For myself, I like to weigh every morning. I do it before breakfast in my underwear. We have a good scale (similar to a Doctor's Office scale) that is easy to use and accurate & precise.

I also like to plot my weight on a graph. I personally think this is important so you can see where you stand and which weigh (way) you are going. This chart shows a plot of my weight since the first of this year.

I make my weight chart in Microsoft Excel, but it really doesn't matter how you do it, just that you do it. Just use a piece of graph paper and do it by hand.

I hope this helps you lose weight or maintain your current weight.

A New Addition

2008-05-14T11:39:00.011-04:00

Great News! My sister has decided to be added to the scoreboard beginning today! Mary, I am so happy to have you aboard. We can help each other!

~~~

Sue, your numbers are great! That makes 10 pounds total in 3 weeks! You won't need to get this new diet pill shown below.

~~~

Have you been thinking of getting some medicine to help you lose weight? Forget it! Look at what they give you now....

~~~

Stressed spelled backwards is desserts.
Coincidence? I think not!
~Author Unknown

Progress Report

2008-05-12T05:30:00.002-04:00

An Update
Here's a summary of my weight loss this year:

January..............13 pounds
February..............6 pounds
March.................7 pounds
April.................7 pounds
May...................1 pounds Finally!May 15!

Here it is May 12 and I haven't lost any weight this month (But I'm only a pound off my goal). I guess I'll have to buckle down a little harder.

Sue Burton
Sue got off to a really good start and lost 7.5 pounds in her first 2 weeks. Keep it up Sue! Maybe you can catch me, and you might unless I get on the ball.

The older you get, the tougher it is to lose weight,
because by then your body and your fat are really good friends.
~Author Unknown

Reasoning

2008-05-09T06:15:00.004-04:00

How True...

Rich, fatty foods are like destiny:
they too, shape our ends.

~Author Unknown

~~~

Are You Ready?

2008-05-07T06:50:00.000-04:00

Are you ready to start that diet? If you are let me add your name and track your weight loss on the SCOREBOARD. All I need is your name, your diet start date, and your pounds lost since your started. You can email me your updates each week so I can post them.

Then tell your family and friends you have started your diet, and ask them to check out the Scoreboard to see how you are doing. That just might be the incentive you need to lose those extra pounds.

~~~

In the Middle Ages, they had guillotines, stretch racks, whips and chains. Nowadays, we have a much more effective torture device called the bathroom scale.
~Stephen Phillips

Another Health Tip

2008-05-06T13:20:00.000-04:00

"Stroke is the third-leading cause of death and a major cause of disability in the United States and worldwide. Age, gender, race/ethnicity and family history are some of the risk factors that you can not change. But, according to the American Stroke Association, there are several you can change. The following lifestyle changes can help you reduce your risk for stroke: Not smoking, keeping blood pressure under control, and getting plenty of regular physical activity. If you think you might be at risk for stroke, talk with your doctor."

~ Taken from the Eastman H.E.A.L.T.H. & Wellness Tip of the Day

A Good Diet Tip

2008-05-05T09:32:00.001-04:00

This is a good week to start your diet!

"Most health experts agree that people who lose weight with fad diets are rarely able to keep it off. You may also put yourself at risk for not getting enough nutrients. To help achieve a healthy weight loss, eat a well-balanced diet and participate in regular exercise. Depending on your starting weight, experts generally recommend losing weight at a rate of 1/2 to 2 pounds per week."

The above quoted from the Eastman H.E.A.L.T.H. & Wellness Tip of the Day

One should eat to live, not live to eat.
~ Cicero

Get Healthy

2008-05-03T08:24:00.001-04:00

Don't dig your grave with your own knife and fork.
~English Proverb

~~~

New Blog for Weight Loss

2008-05-01T20:30:00.000-04:00

As most of you know I have been working on my weight. On my main blog, Tennessee Granddaddy, I have been posting a scoreboard of my weight loss. A few people have asked me to help them with their weight loss, by posting their progress. So I thought I would try to do that.

In this left part of the blog, we will post weight loss and health tips. And on the right hand column we will use for the scoreboards.

New Scoreboards
Right now we have 2 scoreboards. One for me and the other for our friend Sue Burton. Sue started her diet last Thursday.

If you want to be added we can add a scoreboard for you. Or if you have a diet or health tip you would like for me to post... Then just send me an email. You can learn more about me here in my profile.

Or use the comments... Let me know your thoughts.

Remember: If it tastes good, spit it out!
~~~