Healthy and on budget

My Body By Vi diet allows me to lesson my grocery bill while eating healthier than I was but I also like to cook and still eat dinner since I actually replace my breakfast with a shake and a snack since I drink one after my workout. I still eat lunch and dinner. Since my goal is more than 30 lbs the total I spend per day a month is about eight dollars. Not bad for two those two meals plus my omega's and my metabolic booster.

Since I am new to eating healthy and hate spending a ton of money I thought I would share a few recipes that I have found. I love pasta so the first one I am sharing with you Chicken Piccata with Pasta and Mushrooms.  This recipe you can swap the chicken for a mild fish like Talipa or Shrimp. 

 

INGREDIENTS

• 6 ounces whole-wheat angel hair pasta
• 1/3 cup all-purpose flour, divided
• 2 cups reduced-sodium chicken broth
• 1/2 teaspoon salt, divided
• 1/4 teaspoon freshly ground pepper
• 4 chicken cutlets, (3/4-1 pound total), trimmed
• 3 teaspoons extra-virgin olive oil, divided
• 1 10-ounce package mushrooms, sliced
• 3 large cloves garlic, minced
• 1/2 cup white wine
• 2 tablespoons lemon juice
• 1/4 cup chopped fresh parsley
• 2 tablespoons capers, rinsed
• 2 teaspoons butter

• PREPARATION

  1. Bring a large pot of water to a boil. Add pasta and cook until just tender, 4 to 6 minutes or according to package directions. Drain and rinse.
  2. Meanwhile, whisk 5 teaspoons flour and broth in a small bowl until smooth. Place the remaining flour in a shallow dish. Season chicken with 1/4 teaspoon salt and pepper and dredge both sides in the flour. Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add the chicken and cook until browned and no longer pink in the middle, 2 to 3 minutes per side. Transfer to a plate; cover and keep warm.
  3. Heat the remaining 1 teaspoon oil in the pan over medium-high heat. Add mushrooms and cook, stirring, until they release their juices and begin to brown, about 5 minutes. Transfer to a plate. Add garlic and wine to the pan and cook until reduced by half, 1 to 2 minutes. Stir in the reserved broth-flour mixture, lemon juice and the remaining 1/4 teaspoon salt. Bring to a simmer and cook, stirring, until the sauce is thickened, about 5 minutes.
  4. Stir in parsley, capers, butter and the reserved mushrooms. Measure out 1/2 cup of the mushroom sauce. Toss the pasta in the pan with the remaining sauce. Serve the pasta topped with the chicken and the reserved sauce.

  NUTRITION

  Per serving: 397 calories; 9 g fat ( 3 g sat , 3 g mono ); 54 mg cholesterol; 45 g carbohydrates; 0 g added sugars; 28 g protein; 5 g fiber; 544 mg sodium; 609 mg potassium
  I made this a few weeks ago and it came out great. The kids and husband love it. My husband loves steak so I haven't tried this second one yet but think when he comes home we are going to try it. 
  

  INGREDIENTS

  • 8 ounces 1/2-inch-thick steaks, such as rib-eye, trimmed of fat and cut into 2 portions
  • 1 teaspoon chili powder
  • 1/2 teaspoon kosher salt, divided
  • 1 teaspoon extra-virgin olive oil
  • 2 plum tomatoes, diced
  • 2 teaspoons lime juice
  • 1 tablespoon chopped fresh cilantro

  • PREPARATION

    1. Sprinkle both sides of steak with chili powder and 1/4 teaspoon salt. Heat oil in a medium skillet over medium-high heat. Add the steaks and cook, turning once, 1 to 2 minutes per side for medium-rare. Transfer the steaks to a plate, cover with foil and let rest while you make the salsa.
    2. Add tomatoes, lime juice and the remaining 1/4 teaspoon salt to the pan and cook, stirring often, until the tomatoes soften, about 3 minutes. Remove from heat, stir in cilantro and any accumulated juices from the steaks. Serve the steaks topped with the salsa.

    NUTRITION

    Per serving: 192 calories; 8 g fat ( 2 g sat , 4 g mono ); 81 mg cholesterol; 4 g carbohydrates; 0 g added sugars; 26 g protein; 1 g fiber; 359 mg sodium; 515 mg potassium.
    
    
    I hope you guys like these recipes. There are many more to be found on web if you just look. Although I am meeting most my needs with my shakes I still love good food.
    Are you ready to start your 90 Day Challenge? What can you accomplish in 90 Days?
    http://lanischweitzer.myvi.net

Benefits of Soy Protein

There are several types of protein out there but today I am focusing on Soy Protein. I am on my Body By Vi 90 Day Challenge trying to get in better shape and wanted to learn more about it and why it works so well in these shakes for those of us that are trying to loose weight or achieve a fitness goal. 

Soy protein is a vegetable protein. This type of protein is great for recovering after a workout. The reason it is great for recovery is that it contains glutamine (emino acid that aids in recovery), arginine (dialetes blood vessels so nutrients can get to the muscles faster, and BCAA's (one of nine essential amino acids that aids in recovery). 

Soy protein also helps support a healthy cholesterol and boost thyroid hormone output. For those of us with that suffer from low thyroid that alone is worth joining the challenge and drinking the shake mix. By increasing thyroid production it helps boost up metabolism and aids in fat loss. This type of protein can be taken both before and after your workout. 

Ready to start your own 90 Day Challenge? Contact me and we will pick a goal, pick a kit, and get started. 

http://lanischweitzer.myvi.net

A few fruits you should add to your diet

I am lucky in that my kids love fruits. The other day after dinner my son came to the table with an apple. I started to laugh because generally my kids have to ask before they grab food and just start munching but it was an apple and not a piece of candy from the Halloween candy bag we have. I couldn't get mad but I became curious besides the usual fruits I buy is there one I should try.

I found an article on the 8 Healthiest fruits you should be eating from Ladies Home Journal. So here's the 411 according to this article.

1. Blueberries. This has been listed as one of the best super fruits for awhile. I have seen this on the cover of many magazines while in the checkout line. Rich in antioxidants helps in fighting cancer and in the prevention of muscle degeneration. Like cranberries they also help prevent urinary tract infections.

2. Oranges. A single orange has a full days worth of Vitamin C plus potassium. The scent is also supposed to be calming.

3. Apples. The skin of an apple is high in fiber both soluble and insoluble. These types of fiber help lower cholesterol and keeps you regular. It is also packed full of antioxidants.

4. Bananas. These by far are my sons favorite and have become my favorite thing to mix with my Body By Shake mix with a dab of peanut butter. Bananas are full of potassium and low in sodium. This can help reduce your chance of high blood pressure and strokes.

5. Kiwi. Kiwi has twice as vitamin C as an orange and is thought to help reduce risk of cataracts and might even help protect DNA from damage.

6. Red and Purple Grapes. For those of you with little kids these are always the easiest things for me to get mine to eat. At every party with a fruit platter I would find them stuffing their cheeks like little chipmunks. Grapes contain resveratrol. This antioxidants helps fight against heart disease. You can get this in a cup of dark grapes or a 5 oz glass of Merlot.

7. Strawberries. Another one of my favorites for my Body By Vi shakes. A handful of this yummy treat is expected to help control type 2 diabetes, help prevent heart disease, reduce inflammation, plus full of vitamin C and and other antioxidants.

8. Papayas. Papayas help in digestion. They are full of Vitamin C and a good source of folate.

My kids still won't eat Kiwi. Maybe later when they get over that it looks fury. I hope you all enjoy and find this information useful. If interested in the article check out http://www.lhj.com/recipes/healthy/eating/8-healthiest-fruits-you-should-be-eating/

Ready to start your own 90 Day Challenge? Pick a goal, pick a kit and lets get started. http://lanischweitzer.myvi.net

Foods to help belly fat

Before I ever had kids I had a little pouch. I hated it. One time my little brother asked me if I was pregnant. Two c-sections later it has not gone away. I am proud to say that thanks to my 2 Body By Vi Shakes a day and my workouts I do notice that my stomach is starting to get some light definition. This might be a light trick caused by shadows but....I am hopeful.

So tonight I thought I would look up food that is supposed to help with that. I know that I am not the only one with that issue. There were lots of articles this one is based on one I found on Real Age. 

1. Black Beans. Legumes in general are high in fiber and protein which help reduce appetite. Black beans are the highest in flavonoids which is expected to help fight belly fat. 

2. Pears. Fresh pears are very low in calories and high in fiber that the articles actually states you can eat one at every meal and loose weight. Pears are loaded with two things that are supposed to help fight belly fat they are: catechins and flavonols. 

3. Popcorn. Ok for those of you that got excited this popcorn minus the butter and salt (and the oil they use at the movie theater sorry guys). Popcorn is a whole grain belief it or not and people who ate lots of whole grain have been proven to have smaller waist lines.

4. Cold Potatoes. If you put potatoes in the fridge overnight they form a resistant starch crystal. This is a fiber that triggers two hunger halting hormones. It also helps burn more fat while making less available to store. You can make a vinegar potato salad. 

5. Peanuts. The calories burned from peanuts are burned more readily than their less healthy alternatives such as cookies, crackers and chips.

6. Sunflower seeds. Tip to remember unsalted. You can toss them into your cereal, on your sandwhiches in your yoguart. This yummy little treat is high in monounsaturated fat, which is a healthy fat that inhibits waist spreading. 

7. Tea. White Tea to be exact. A study showed that cells that were treated with white tea absorbed 70% less fat than those weren't. The same cells also triggered fat break down. 

8. Apple Cider Vinegar. This yummy ingredient has a compound called acetic acid. This turbo boost the ability to burn fat while hindering fat storage. Double trouble for fat. 

9. Safflower Oil. This is used a lot in salad dressings and a few teaspoons of this a day seems to encourage belly fat to take a hike. It contains an omega-6 ingredient called linolic acid that causes your metabolic rate to rev up. 

Some of these foods are new to me. Some I realize I am getting thanks to my high fiber protein drink from Visuals and the omega-6 from my Omega Vitals. Some of these seem pretty easy to add to your diet. For instance maybe I should see if I can find a white tea that I like and that will also help increase my water intake and hopefully help me add more water to my day. 

Can you actually avoid gaining weight over the holidays?

So last year I have to admit I didnt gain weight on the holidays. I did avoid the scales the day directly after but the following day I did weight myself and my weight did not go up. I have two boys so a lot of it is the constant chasing after them since they are out of school and are board. I ate a little bit of everything for dinner and only had one slice of the most yummy look pie. This year we are away from both our families and I refuse to make more than one pie for the four of us. Espicially since my two boys are not quite big enough to be eating three or four slices of pie in one day. Maybe in a few years when they are teenagers but right now I luck out and we only need one.

Looking up tips and tricks I found a few and there was a lot of overlap. This particle article I choose has it narrowed down to eight ways to avoid the holiday bulge.

1. Move your body. Lots of us are busy on the holidays but a good 30-45 minutes of cardio wont ruin your day and might actually make you feel better. I know its hard I balance two boys, a husband in the military so his schedule changes on a minute notice, a job, writing, and I promote my Body By Vi Challenge. I get busy but a little me time might actually be what the doctor ordered and will help you work of some of those extra calories.

2. Aim for seven a day. This goes for fruits and vegtables. Try to feel up on these yummy alternatives (preferably without loading up on a ton of dressing on it) and its a great way to feel fuller without adding lots of extra calories. You will also get the benefits of the extra fiber.

3. Control risk or temptation. This for me means dont stand by the dessert table. If desserts aren't your thing but you love a good dip....don't hang out next to that table. Make a small plate and walk away. There is nothing wrong with a little bit its just making sure you dont over do that little bit.

4. Limit one a day. I am terrible of the "I will not eat sweets" I instantly want it. Well if you know you can have one than some of the pressure is off so have one cookie or one piece of the yummy cake you only have once a year anyways. Enjoy it. But only have one.

5. Always plan ahead. This is great advice for those of you that are busy running from one place to the next. Have a little something yummy and healthy before you go that party. This could be a small yogart, granola bar anything that will make you a little less hungry so your empty belly does not cause you to put more on your plate then you need.

6. Be in charge of your party choices. Little helpful hints can help. Choose a small plate to eat with, avoid the sauce, what you eat for dessert, and watch what you drink. These little things can save you a ton of calories.

7. Say no polietly. I married into latin family and they really hate when I say no. They consider it rude and will constnatly try to talk me into more. I always have to follow a no thank you with "I am so full if I eat another bite I will explode, it was so good." I love them dearly and I dont want to hurt there feelings so I have had to think of the nicest way to say no without huring anyones feeling.

8. Focus on Socializing. This means not hanging out at the food table but walking around talking to your friends and family and having a great time.

Hope this helps. I know I have at least two dinners to survive and two weekends of back to back gatherings.  For more on the article check out:  http://my.clevelandclinic.org/heart/prevention/nutrition/holidayeating12_01.aspx

Join me on my 90 Day Challenge at http://lanischweitzer.myvi.net

Is your weight loss goal realistic?

So those of you that have been following my blog have read that I have switched my weightloss goal to a fitness goal since I have PCOS and an underactive thyroid. The inches are coming off and I have been builiding lean muscles since I have started working out and drinking my Body By Vi Shakes but my weight just seems to fluctuate. Super annoying for a girl that is partly scale obsessed switching my goal has been good (still checking the scale but as long as my pants keeping getting loser and loser I haven't broken the scale for being mean to me).

For those of you that have heard of the Body By Vi 90 Day Challenge I think this article is great. First of, if you haven't, I want to explain that the 90 Day Challenge is not about you picking a unrealistic goal of dropping 150 pounds in 90 Days and your life doing a complete 180. No the man or woman of your dreams is not guaranteed to show up in those 90 Days or your spouse that you are having problems with won't suddenly realize how lucky they and that you suddenly will be guaranteed a six figure income. 

I will say that I have heard of some people achieving some very high weightloss goal and there are a few people who became promoters and within 90 days are making a very, very lucrative income and have quit their day job. It is possible so I dont want anyone to get discouraged some of us take longer to get to that goal than others and that is ok, our journey is just meant to be different.

If you have a big weight loss goal start with a mini goal. Even a small change can have a big impact on your health. A good first goal is to lose 10% of your current weight. I would like to loose 60 lbs evenutally if I narrowed it down to 10% of my body weight that would be 19 pounds. That goal is a lot smaller and easier to achieve. Set up little rewards as you reach your mini goal. One thing to avoid though is to make your reward around food. What is one thing that you love but dont get to do very often or that you have wanted to buy but have put off for one reason or another. Those are great rewards. 

Make a change you can live with. I love my Body By Vi shakes so that is something I can live with. I get the protein I need plus fiber and a bunch of other vitamins and minerals I know I am missing in my daily diet. For me that is an easy change. That may or may not be you. This might be somehting more like adding more lean proteins, would you be able to comfortably adding more vegtables to your diet, or getting rid of soda (one of my weaknesses). This would be personal to you so dont let others tell you what you should or should do or give up. Only you know what you will be able to live with and stick with. 

Realisticly you may not loose every week or you may not reach your exact goal. Take stock. If you lost half a pound or didnt gain this week isn't that better than gaining half a pound. If you did gain weight is it because you started lifting weights and you gained a little muscle and have noticed that your clothes are looser but the scales said you gained a pound. Every day that you keep trying and push forward and not let your little slips discourage you from moving forward is a win. 

For more on the actual article: http://www.webmd.com/diet/features/is-your-weight-loss-goal-realistic

Interested in joining me on my 90 Day Challenge? http://lanischweitzer.myvi.net

Do I really need to give up on bread?

I have friends that swear to me that they quit eating bread and lost 50 or so pounds. I love bread and pasta. Oh and lets not forget garlic bread to eat with my pasta. So heres the question "Is bread my enemy?"

So today I read another great article on WebMd that talked about this very thing. Most of us that love bread and have weight issues over do it on the white bread. Bagels, which my mom loves and eats most mornings, are pretty high in calories not overly high in fiber and according the food pyrmaid uses at least half of her carb intake.

The main problem with bread is that those bread items that we like that are not made with whole grains cause us to have a spike in insulin produciton and raises our blood sugar level. The bright side is if we are more aware and opt for the healthier whole grain versions of our favorite bread products it will get absorbed slower and we wont see such a huge spike in our sugar level.

Another problem with bread is that there seem to be more people with celiac disease or those that are senstitive gluten. This is something people need to be aware of because it does cause bloating, abdonminal pain, and fatigue. This is something you should talk to your doctor if you notice and get tested and if this is the case you my find you feel better if you put yourself on a gluten free diet. I do know several people that are on a gluten free diet and have found great recipes for all the things that they love including cake so do not despair it might take a few tries and a few recipes but there are great alternatives.

For those of you that do not fit in that category but are struggling with their weight and love bread there are a few alternatives. If you love bagels maybe switching to the bagel thins or split it, I eat the smaller bottom half and usually half the top between my kids when I find myself craving a bagel. I also make my burgers open face I use the bottom portion of the bun and leave the top off. If you can switch to whole wheat alternatives for your sandwhiches. They are generally healthier and have more vitamins and minerals than their conterparts. Check the label since companies have gotten crafty and started adding molasses to trick the consumers.

I guess the thing that we should learn is that if you are senstive and notice that you do get tired or bloat after bread talk to your doctor. If not than remember portion control. Pay atteniton to how much bread or bread like products you eat any day. Find a good alternative. I am eating less bread by replacing two out of my five meals a day with a Body By Vi Shakes. That works for me. Find what works for you and remember small changes can eventually lead to a big impact.

For more on the article check out: http://www.webmd.com/diet/features/truth-about-bread-and-diet

Want to join me on my 90 Day Challenge and see how one small change can impact your life. http://lanischweitzer.myvi.net

Should you exercise with a Cold??

Ok its that time of year again and my kids have shared with me their cold. Well I just started my third week of the 90 Day Challenge. I made mine a physical challenge which means I work out everyday but Sunday. So the question becomes should you work or not? The lazy part of me is like lets skip but the other part of me says you have been doing good if you stop now you might not start again. So what do the expert says.

Researching this was pretty easy and found a article on Web MD here are the highlights:
First thing it goes into is how exercise is good to prevent chronic illness (on this I feel cheated I mean really I have been working out for two weeks that counts right?). Regular exercise is known to jump start your immune system. With exercise the number of aggressive cells (the ones that fight illness) increase by 50-300%.

This did not have to be hard core exerecise but even just walking regularly could increase your white blood cell count. The study compared women their 60's who walked at least 30 minurtes regularly to women in there 30's. White blood cell count for the active women were the same as those 30 years younger.

Now the question comes in "Should you exercise with a cold?" A majority of the time it usually is according to the article, as long as you listen to your body. If you do a very intesnse workout you need to make sure you give your body enough time to rest between workouts. Now if you suffer from asthma and have a cold you should definetly talk to your doctor.

If you are taking cold medicine you may cause your heart to work really hard so this again is a listen to your body. I dont usually take cold medicine so I can't use this excuse but if you are you may want to think about lowering intensity based on how your body feels.

So I am still working out but I have lessen the intensity a little by slowling the pace and taking more water breaks as needed. I hope this helps.
http://www.webmd.com/cold-and-flu/cold-guide/exercise-when-you-have-cold

Ready to start your own 90 Day Challenge?  Join me at http://lanischweitzer.myvi.net

Why Diet and Exercise are Both important

I at one point have tried just dieting....than just exercising. Actually I just exercised while eating everything I wanted. I find that if I just diet but dont eat the right foods I am actaully starving most the day. I hope I am not the only one who has done this.....

So looking up other results I have found an article that discusses this. The article I found discusses a study she found that had 400 women participants between the ages of 50-75. They were broken down into four groups, diet only, exercise only, both, and those that did nothing. The study lasted a year which is I think great because how many of us loose weight in the first few weeks of our program just to turn around a quit long before we get to a year right.

The results were exercise only lost 2.4% of there starting weight, diet only 8.5%, both lost an everage of 10.8%.  Those that were the highest in that category also kept a food journal.

You dont have to make a big change to start but making one small change well lead to another. My small change was adding the Body By Vi protein drinks and than I slowly made another and than another.

Its not how you start but how you finish. Here's a link to the article if you want more information http://www.dailyspark.com/blog.asp?post=both_diet_and_exercise_are_important_for_weight_loss_success

Ready to start the challenge?? http://lanischweitzer.myvi.net

Why WE all need to add water to our daily diet.

I am first to admit I am really, really bad at drinking water. I would rather have something that taste yummy like soda, a sugary coffee or well anything else but water. Even now while I am trying to drink more water I find I use things to make it taste better. This morning I am drinking some with Visuals Neuro. It counts as water but I know I am not drinking enough. So today I am researching all the reasons I need to add sort of as a reminder to myself.

So why drink water:
1. FAT METABOLISM: This one thing alone should make me try and be more aware of how much i drink right. Let me explain according to the article Water is needed for every task of the body if the body does not have enough water to draw from it will use the water in fat, any fat stores that the body uses to get water from will less likely be used. So we store that fat.....uggg so basically we made it so our body has to store it. Not the goal I have in mind on my 90 Day Challenge.

2. Kidneys and Liver: Kidneys need a LOT of water to perform there fuctions. If they are not able to get it they function at lower capacity and will ask the liver to help out. The livers primary funciton is to metabolize stored fat...so if it is stuck helping out the kidneys because it doesnt have enough water to function how is it going to get rid of that fat you have been trying to get rid of?

3 Water Retention: This is similar to the starvation mood your body goes into if you dont eat enough. It starts to store what you put in so if you drink more the body will release more and you will retain less. If the body is getting enough water it will also release the extra soduim which we love to play for water retention.

4 Water and Exercis: Water helps with muscle tone and contraction. So if you find yourself feeling really hungry on days you workout or extremely tired you may need to increase your water intake. Yes 64 oz is the amount they recomend but if you are exercising (espicially doing a hard workout that causes you to sweat a lot) you may want to increase. Some articles say woman should have 90 or so ounces and men 100 or so ounces.

So the article I read actually references other articles for each statemnet and remember most this stuff from my health class in college. But sometimes we all need a reminder. If you want more information or want to read the whole article you can find it at http://www.bodybuilding.com/fun/jenheath4.htm

Want to joing me on my 90 Day Challenge  http://lanischweitzer.myvi.net/ 

A few skinny Cocktails to get you through the holidays

Most of us are hosting at least one party this holiday season. For those of you that want to have a few drinks without ruining your diet here are a few things to try:

1. Watermelon Mojito: No sugar instead use cubes of watermelon gently crushed with a few mint leaves than add rum and sparkling water

2. Simple Margarita: Skip the syrups for color instead one shot tequila, lime juice to taste and splash of triple sec shake with ice and you have a simple low calorie margarita.

3. The skinny Pina Colada: Using rum infused with flavors will help cut out some of the calories so you wont need to add the coconut milk mixer instead use one shot coconut rum add fresh strawberries, splash of agave syrup and blend with ice. 

4. Slim Berry Daiquiri: 1 cup no sugar added berries, rum, ice and sweeten with 1 teaspoon stevia than blend.

5. Asian Flavor Fussion: Try Ginger Vodka with lime sparkling water. You can change the sparkling water flavor for a rich combination of Asian Flavor Fussions.

These are just a few of the skinny cocktails I found. For more recipes check the link http://www.webmd.com/diet/ss/slideshow-skinny-cocktails?ecd=wnl_wlw_110312&ctr=wnl-wlw-110312_ld-stry&mb=

Ready to start your 90 Day Challenge? http://lanischweitzer.myvi.net/

Why Omega's are important to a healthy diet

So I am taking my omega pills from Body By Vi and I love them because no weird fishy burps after but when someone ask me why I take them I have no real answer other than I know they are good for me so I looked it up. This is what I found:
Omega 3 and Omega 6 are essential fatty acids that are cruicial for normal tissue function. These two forms of Omega are not made by the body. Omega 9 is made in the body and can be used to replace what you are not getting if you do not intake enough Omega 3 and 6 but it sort of like a cheap subsitute.

Part of Omega 3's role is to: Prevent blood clotting and prevent cancer cell growth, help decrease the risk of heart disease, help maintain good mood and fight depression, helps lower the bad cholestorol in body. This is just a few things it does.

Omega 6 helps maintain healthy skin, hair, and nails and healthy immune system.

Omega 9 helps in cancer prevention and helps fight heart disease and cholestorol.

Adding Omega 3 to your diet is supposed to help reduce the fatty food craving and also reduces insulin production which reduces hunger.

I love my Omega Vitals I get in my weightloss kit for my 90 day Challenge. For more information the article used to help explain why Omegas are so good for you can be found at:  http://ezinearticles.com/?The-Importance-of-Omega-3,-6,-9-Fatty-Acids-to-Weight-Loss&id=1912032

Ready to start your own 90 Day Challenge? 
http://lanischweitzer.myvi.net

How to Handle Weight Loss Plateau

I have PCOS and under active thyroid so for me loosing weight seems to be a take one step forward and 2 or step backs. Lately I have been losing inches and no weight. That is not a terrible thing but I want both. That may sound greedy but most of us look at the scale as an indicator of how we are doing on the weight loss fight so must of you probably get that. Nothing worst than sticking to your diet to see the scale stay still....

So looking around I found an article on Web MD. To give credit were credit is due I am going to sum up the 10 steps it recomends and if you want more details click this link: http://www.webmd.com/diet/features/10-ways-to-move-beyond-a-weight-loss-plateau  Most these ideals we have heard before but sometimes its good to have a little reminder

Step 1. Imagine your success. For those of you secret lovers this is right up your alley. It also points to think long term not just the 10lbs you want to look good in your dress because yo-yo dieting is bad for you and to always keep healthy snacks around.

Step 2. Understanding your weight-loss personality. For instance do you impulsively eat a thing ice cream, do you eat when out with your friends, or do you munch on snacks while watching TV. Knowing what you are will help you figure out your weak spots.

Step 3. Record all your food. (This is my weakness) This way you actually know how much food you are taking in. Also you can keep track of how you felt before you eat and if you were full after. I have seen some say to record how hungry you really were when you started to eat. That could help you notice patterns.

Step 4. Beware of Calorie Creep. If you do step 3 you will notice this more than if you do it on your own. Ways to easily avoid this, make an open face sandwich (when I make hamburgers I never eat the top bun it requires i use a fork most times but I am ok with that) snack size candy bar instead of full one etc.

Step 5. Watch Restaurant Overeating. Restaurants are known for huge portion sizes so if you are not really hungry have an appetizer or a salad. Also I know if I go to Cheesecake Factory I have enough for a big lunch the next day and instantly divide my plate in half. Or if you are going with a friend share everything one meal one share the price saving yourself some calories and some money.

Step 6. Eat Low Fat Protein Meals. Protein surpresses a hormone that stimulates your hunger. Foods high in fat are known to increase this hormone. So if you eat a meal that is low fat and high in protein....you get rid of one of the items that triggers the hormone at the same time taking in one of the items that helps surpress it. (Just a few numbers for you that are curious the Body By Vi protein drinks have 1 gram of Fat, less than a gram of sugar, and 12 grams of protein)

Step 7. Eat more Fruits and Vegetables. This adds many vitamins and minerals not to mention fiber. They are low calorie food that has lots of nutrional value.

Step 8. Push the envelop pass the plateau. Simply this means your body adepts to your workouts so if you have been going on a casual 30 min walk, make a small change carry weights, add more time, make it a jog or maybe try kickboxing.

Step 9. Wear a Pedometer. Make a goal for how many steps you are going to take and put it on in the morning.

Step 10. Try Yoga to avoid stress eating. They actually have a few poses listed if you want to read but the main goal for this goal is to find a better outlet for your stress than food. Most of us do it, I admit I do it to at times and if I am alone and at home have tried putting on my cardio kickboxing tape instead. Punching and kicking imagining pains in my butt is way better.

Hope that helps most of you or gives you a few ideals. I actually combine 6 and 7 by adding strawberries and bananas to my Body By Vi shakes. I love it and feel better. I still need to work on recording my foods but I am getting there.

Ready to start your own 90 Day Challenge? Curious to know more?  http://lanischweitzer.myvi.net