13 Ideas for Weight Loss Accountability * Edited for Pray It Off
Being responsible for your actions is the cornerstone of life. Starting at an early age, we are held to certain standards to “grow up.” How many of you remember a childhood incident that you will never forget because you did or didn’t do something that your parents, teacher, or friend may have been disappointed in you?
Common negative traits, albeit frequently unwarranted, are feelings of shame, humiliation, or self-criticism.
Think about your life in terms of school report cards. Sometimes you will do really well and get an A, sometimes a lower grade. However, as Erma Bombeck said—those of us who are a bit older remember—life is not always a bowl of cherries.
That doesn’t mean that you cannot be happy with who and what you are, or try and improve any aspect of your life, especially issues of weight and weight-management.
If you’re serious about gaining a healthy lifestyle, accountability is an important aspect of being responsible. Of course, you can be accountable to yourself, a friend, relative, or even to a stranger. But, the best person to be accountable to is someone who isn’t afraid to give you honest advice, support, and motivation.
Men and Women are not an Island.
Have you seen the TV show, The Biggest Loser? The participants—who try and lose the largest percentage of body weight--feel obligated to try to work hard. They do so not only for themselves, but also for their coach and their teammates. They don’t want to let down the team, so they work harder to lose weight.
This is interesting because it is a metaphor of life. You want to set a role model for your children, wife, husband, boss, neighbor, pastor—you name it. But you are the one who wants to feel validated, first and foremost.
However, sometimes we just can’t go it alone or it’s hard to. We need assistance. That’s what “Pray It Off” provides—a friendly social community of people like you and me who are seeking our own way toward healthy lifestyles and provide advice, support and motivation to get there.
We list 13 ways of accountability to help you on your healthy lifestyle journey:
1. Start a food journal
2. Maintain a positive attitude
3. Keep an exercise journal
4. “Attend The Meetings Each Week”
5. Talk to your “table” friends for support
6. “Follow” or do an entry for the Pray it Off” weight loss blog
7. Create realistic short, medium, and long term goals, and track your progress (PAS)
8. Post personal pictures “on the blog”
9. Make your measurements public
10. Get a “diet” buddy
11. Post photos of your meals
12. Create an online support group with people all over the US – “join PIO On Facebook!!”
13. Hire a personal dietitian or personal trainer
Remember the old saying, “Happiness is between your two ears?” So is a healthy lifestyle!
*http://www.blogher.com/13-ideas-weight-loss-accountability
8-Minute Workout: Quickie Calorie Blaster*
Blast calories fast with this explosive 8-minute plyometric workout from a fitness pro. By Jennifer Matarazzo
The Benefit
Blasting calories on the go may take less time than you think. This explosive eight-minute plyometric routine from Dan McDonogh, international fitness presenter and educator, both sculpts muscles and raises your heart rate to help you burn calories faster. To prevent injury, warm up first for a few minutes, and make sure to stretch after the workout.
Print the Workout Booklet: 8-Minute Workout: Quickie Calorie Blaster >>
Side Shuffle
Minutes 0:00-1:00
• Stand with feet slightly wider than shoulder-width apart, arms bent at sides.
• Slide left foot toward right, then step to right with right foot.
• Repeat 3 times, then reverse, leading with left foot.
• Continue alternating.
Explosive Push-Up
Minutes 1:00-2:00
• Begin in a full push-up position, hands on floor shoulder-width apart, legs extended behind you.
• Bend elbows and lower chest.
• Bend elbows and lower chest.
• Bend elbows and quickly hop hands and feet back to start.
• Repeat.
Minutes 2:00-3:00: Repeat Side Shuffle (not shown)
Power Lunge
Minutes 3:00-4:00
• Stand with feet shoulder-width apart, hands on hips.
• Lunge forward with left leg, bending both knees 90 degrees.
• Jump high enough to switch legs midair and land with opposite leg forward.
• Continue alternating.
Minutes 4:00-5:00: Repeat Side Shuffle (not shown)
Single-Leg Jump
Minutes 5:00-6:00
• Stand with feet shoulder-width, balancing on left leg.
• Hop forward, then back to start.
• Repeat on other leg.
• Continue alternating.
Minutes 6:00-7:00: Repeat Side Shuffle (not shown)
Squat-Thrust Jump
Minutes 7:00-8:00
• Stand with feet shoulder-width apart, arms by sides.
• Squat down to bring hands on floor outside feet.
• Jump legs back into a full push-up.
• Hop feet to inside of hands, jump up, and extend arms.
• Repeat.
*http://www.fitnessmagazine.com/fitness
ASPARAGUS IS GOOD MEDICINE*
By Suzy Cohen, RPh
My grandfather moved in with us last year. He is 86 years old and relatively healthy. He does not take any medication but says that eating asparagus is his “medicine.” He asks my wife to cook some every day but this is rather annoying. I know some foods have health benefits, does asparagus? C.Y. Nashville, Tennessee
Answer: Grandpa and I agree on this one; asparagus is good medicine. It contains folic acid (vitamin B9) and studies have repeatedly shown that folic acid can reduce levels of an inflammatory substance called homocysteine; high levels of this amino acid are linked with heart disease. One serving of asparagus (5 spears) provides over 60 % of the recommended daily intake so it’s a terrific natural source of a powerful heart-healthy nutrient.
Asparagus also contains vitamins A, B6, C, K, and thiamine. This tasty veggie also has some beta carotene, potassium, zinc and fiber. Here are other reasons to fall in love with asparagus:
It has no fat, contains no cholesterol and is low in sodium. It may improve the health of your digestive tract by sparking production of friendly flora (like Lactobacillus and Bifidobacteria). It could improve your mood because it provides vitamin C and folic acid, which spark production of the “happy” brain chemicals such as serotonin and dopamine.
Asparagus contains plant chemicals that are anti-fungal and anti-viral and are generally helpful in boosting immune function. Asparagus contains a very strong antioxidant called glutathione, which has been shown to have properties that could be preventive against cancer.
Asparagus is a diuretic and increases kidney function; this may also help you reduce water retention, blood pressure and urinary tract infections. A special anti-inflammatory plant chemical in asparagus may ease arthritic pain.
Asparagus are part of a healthy diet for pregnant women, as folic acid is known to prevent birth defects. Asparagus should not replace prenatal vitamins, which are often prescribed for their folic acid. Asparagus has sulfur-containing amino acids that might help slow or stop the spread of warts. It is one of the richest sources of rutin, a compound which strengthens capillary walls.
It tastes delish when it’s sauteed in olive oil with fresh garlic, sea salt and feta cheese. I am seriously getting a craving now! More information about asparagus and some recipes can be found at www.asparagus.org. Don’t overcook asparagus, steam it only until it’s bright green and somewhat crisp, as this retains the healthy nutrients inside. Don’t worry if your urine has a greenish hue or if it smells weird after you eat asparagus – that’s normal. If you don’t like the veggie and only want to reap its health benefits, try a dietary supplement. I’ve purchased “Asparagus Extract” from two reputable sources, ‘Enzymatic Therapy’ and ‘Chi’s Enterprise,’ sold online and at some health food stores.
http://www.healthiertalk.com/asparagus-good-medicine-0712
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