Final Results

I just got the final results for the contest from Laura and thought I would post them for anyone who might be interested. Congratulations to everyone for their hard work.

Total Weight loss percentages for the contest.

1rst Place Colby 18.17%
2nd Place Matthew 17.55%
3rd Place Fran S. 13.4%
4th Place Linda G. 12.32%
5th Place Carole T. 10.39%
6th Place Rachel J. 9.68%
7th Place Wayne D. 9.65%
8th Place Kathy G. 8.74%
9th Place Lisa S. 5.23%

10th Place Karie W. 4.56%
11th Place Laura L. 1.82%
12th Place Kim D. 1.70%
13th Place Gail N. .73%
14th Place Shauna W. .35%
15th Place Angie J. .24%

Winners never quit and in our case losers never quit either.

Sorry folks that the blog was not updated last week. Between Matthew's wedding for Laura and a major remodeling project I have going on in my house, it was a crazy week. Here are the stats for the last two weeks.

This weeks Top Losers

1. Geina 1.5%

2. Fran 1.31%

3. Carole 1.06%

4. Kathy .79%

5. Linda .37%

6. Rachel .35%

Last Weeks Top Losers

1. Matthew D 1.4%

2. Kinsey R 1%

3. Colby D .86%

4. Linda G .8%

5. Shauna .78%

6. Rachel J .23%

7. Vickie J .11%

As you can see we haven't had enough people lose to even make a top 10 list each week. It seems like almost everyone is struggling. I want to sincerely congratulate those who have been able to consistently drop even if it is a half a pound. A loss is still a loss and means you are going in the right direction. Keep up the good work. For the rest of us it is time for the Last Chance Workouts. There are 2 weigh-ins left in the contest. The numbers are very close. Let's all try to make sure we have losses for the next couple of weigh-ins. It would be great to see numbers like we did the first week.

I think for the challenge this week we will just say anyone who comes and weighs in and has a loss is eligible for this week's challenge prize. Remember all the challenges we have had in the past and try to implement them into your life this week...water, exercise, 3 meals, 2 snacks, lots of fruit and veggies, food journaling, etc. I know if you try to do these things you will have success. Don't give up. It is never to late to quit bad habits and get started in the right direction.

Have a great week and hopefully we will have a top 20 losers list this Saturday.

March blew in like a lion...hopefully it will blow some pounds away.

We are now two thirds of the way through our Biggest Loser Challenge. I am so proud of how hard you all have been working. We have a month left to finish strong. Let's make March our best month ever. Here are the standings for this week.

Top Ten Losers for this Week

1. Gail N. 2.2%

2. Jess S. 1.71%

3. Karie W. 1.56%

4. Linda G. 1.43%

5. Lisa S. 1.2%

6. Rachel J. 1.16%

7. Colby D. 1.03%

8. Kathy G. .56%

9. Jenn J. .24%

10. Vickie J. .23%

Honorable Mention Tana L. .16%

This Week's Challenge winners were Jess S. and Gail N. There seems to be a correlation between this week's two top losers and our two challenge winners. I hope the weekly challenges are given you some extra motivation and helping you stay on track.

Challenge for this week:

Three Healthy Meals, + 2 snacks EVERYDAY!

If you were to be a contestant on the Biggest Loser they eat three meals (breakfast, lunch, and dinner) and two snacks a day. Parceling out your calories throughout the day means you'll stay full and won't go on suar or carb binges from too many bad, empty calories, Ed Brantley of Season 6 BL, a professional chef, used to eat his first meal of the day at lunchtime, when he'd scarf down a few burgers. It started a cycle of bad choices that continued throughout the day.
Eating more-frequent meals and snacks will...
* keep you from feeling deprived.
* help control blood sugar and unsulin levels
* Lead to lower body fat
*keep you energized for exercise and activity.
* reduce stress hormones in the body that can contribute to fat accumulation.
* establish a regular pattern of eating that helps prevent impulse eating.
One problem with skipping meals is that by the time mealtime rolls around, you're famished and more likely to choose the wrong foods, especially those high in fat. Fat has more than twice as many calories as protein and carbohydrate. It satisfies hunger very quickly, and your body seems to know this. So the longer you go without food, the more likely you are to crave a high-fat treat.
If you feel hungry between meals and snacks try drinking a glass of water, chew a piece of sugar-free gum, or do something to distract yourself from thinking about food.
If you're not in the habit of eating regular meals and snack, creating a food schedule that you use in conjunction with your journal can help you stay on track. Successful losers learn over time that carefully planning their meals and snack is one of the most important components of successful weight loss.

Have an awesome week. Stay focused. Eat 3 meals and 2 snacks, calculate and journal. You may not be used to eating that often, but should see results if followed correctly.

5 weeks left...time to kick it in to gear!!!

Sorry for the delay in updating the blog. Last weekend was President's day weekend and no school on Friday or Monday. So several of the contestants were unable to weigh in for that week. Here are the weigh in results for both weeks.

Top Ten list for Feb.18

1. Linda G. 1.87%
2. Edye W. 1.36%
3. Carole T. .8%
4. Shauna W. .48%
5. Colby D. .37%
6. Fran S. .14%
7. Rachel J. .11%
8. Brittany C. .09%

Because not every one weighed in we did not have enough for a top ten list.

Top Ten list for Feb. 25

1. Wayne D 2.74

2. Kathy G 2.6

3. Matthew D 2.49

4. Gail N 1.75

5. Fran S 1.29

6. Carole T 1.27

7. Rachel J 1.03

8. Colby D .93

9. Kinsey R .74

10. Linda G .48

11. Jenn J .47

There were only 11 that lost. Laura won the challenge.

If the contest were to end today here is where everyone would stand. The percentages are very, very close so anyone could still be the biggest loser.

1. Matthew D

2. Colby D

3. Fran S

4. Wayne D

5. Carole T

6. Kathy G

7. Linda G

8. Rachel J

9. Brittany C

10. Karie W

11. Kim D

12. Edye W

13. Lisa S

14. Jess S

15. Shauna W

16. Jenn J

17. Kelcee T

18. Laura L

19. Geina Y

20. Angie J

21. Vickie J

22. MeraLee R

23. Gail N

24. Sunnie H

25. Kinsey R

This week's challenge is: Vegetables! Don't cringe! Prize is a package of Frozen Vegetables to cook in your microwave in the same bag. These are yummy and so easy. There will be two winners. Incorporate your daily allowance of vegetables in your meal planning this week and receive a ticket for the prize. You must have at least 5 of the 7 days to be eligible for the drawing.

Why is it important to eat vegetables?

Eating vegetables provides health benefits — people who eat more fruits and vegetables as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Vegetables provide nutrients vital for health and maintenance of your body.

Health benefits

• Eating a diet rich in fruits and vegetables as part of an overall healthy diet may reduce risk for stroke and perhaps other cardiovascular diseases.
• Eating a diet rich in fruits and vegetables as part of an overall healthy diet may reduce risk for type 2 diabetes.
• Eating a diet rich in fruits and vegetables as part of an overall healthy diet may protect against certain cancers, such as mouth, stomach, and colon-rectum cancer.
• Diets rich in foods containing fiber, such as fruits and vegetables, may reduce the risk of coronary heart disease.
• Eating fruits and vegetables rich in potassium as part of an overall healthy diet may reduce the risk of developing kidney stones and may help to decrease bone loss.
• Eating foods such as vegetables that are low in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake.

Nutrients

Food sources of the nutrients in bold can be found in the Dietary Guidelines for Americans. Click on the nutrient name to link to the food sources table.

Most vegetables are naturally low in fat and calories. None have cholesterol. (Sauces or seasonings may add fat, calories, or cholesterol.)

• Vegetables are important sources of many nutrients, including potassium dietary fiber, folate (folic acid), vitamin A, vitamin E, vitamin C.
• Diets rich in potassium may help to maintain healthy blood pressure. Vegetable sources of potassium include sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, winter squash, spinach, lentils, kidney beans, and split peas.
• Dietary fiber from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as vegetables help provide a feeling of fullness with fewer calories.
• Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant and those in the first trimester of pregnancy should consume adequate folate, including folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development.
• Vitamin A keeps eyes and skin healthy and helps to protect against infections.
• Vitamin E helps protect vitamin A and essential fatty acids from cell oxidation.
• Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy. Vitamin C aids in iron absorption.

Sound easy enough? Hopefully this will help with overall health and see results at the scale. Usually you can have a bigger portion of vegies for very little calories. My favorite is the broccoli, cauliflower and carrot trio. It's really good.

Have a great week. We'll see you on Saturday. Remember: "Always concentrate on how far you have come, rather than how far you have left to go."

The Power of the Full Moon

The results this week were very interesting. We had almost as many people gain as we had lose. There are most likely several valid explanations for this and we had a few contestants even blame it on the full moon that was present this week. Possibly??? Here are this week's top ten. Let me just give them extra kudos for losing on a week when most people were struggling.

This weeks Top Ten

1rst Matthew D 3.91%

2nd Laura L 2.89%

3rd Colby D 1.4%

4th Meralee R 1.04%

5th Karie W 1.01%

6th Geina Y .85%

7th Kim D .83%

8th Angie J .73%

9th Rachel J .68%

10th Fran S .57%

Honorable Mention Linda G .35%, Tana .23%

11 gains and 4 byes.

Actually it is quite normal to see a gain or two along the way as you lose weight. Our bodies need to adjust and will plateau in weight lose or even gain. None of the gains were very large. Please do not beat yourself up or get discouraged if you had a gain. Remember to keep the bigger picture in view and see how far you have come overall. This contest is still very close and you are all still in it. Anyone could win.

This week's Challenge:

Next week we will reach the halfway point in our contest. It is normal for our motivation and commitment to wane along the way. Now is a great time to recommit to your weight loss and health goals. This week's challenge is two fold.

Part One:

Please write down at least 2 goals that you are willing to commit to that will help you achieve better health. They can be any goal that you think will help motivate you, including amount of exercise each week, drinking more water, eating at least 3 vegetables and 2 fruits each day, food journal, the list can go on and on. The important thing is to pick the goals and then write them down. A goal that is not written is just wishful thinking. Write it down where you can see and review it often, even daily: A note card stuck to your mirror, a sticky note on the door as you leave the house everyday, place wherever it will help you the most and review it often. Along with a goal please think of a reward you will give yourself if you accomplish that goal. For example if you set a goal to work out at least 5 times a week, reward yourself with a favorite candy bar on Saturday after the weigh-in. Food is not the best reward, but for me the thought of never having a sweet treat again is depressing. If I journal everyday and watch my calories, I will allow myself a small portion of my favorite candy bar, just making sure that I include those calories in my count.

Part two:

Let's try to mix things up this week. We may be in a diet rut after 5 weeks. So the other challenge for this week is to try a new form of exercise (water aerobics, yoga class, biking, the options are endless) or if you can't find a new form of exercise than introduce at least one or two new healthy recipes into your diet this week. Try a vegetable you have never eaten before. Have you ever had Jicima, turnips, rutabagas, edemame? You don't just have to eat carrots and celery for snacks. I found a web site the beginning of the year that has awesome recipes that are very healthy. Check out WholeLiving.com. It is a Martha Stewart publication that had a great cleansing and healthy eating challenge for 2012 with over 50 great recipes. I have really enjoyed them.

Hopefully this week's challenge will help all of us recommit to a healthier and thinner 2012. Remember why you joined this contest in the first place. Seven weeks is still a lot of time to make some great changes to your body and health.

Have a great week.

Do You Have a Plan?

Overall we had a great week with most of us showing a loss on the scales. You guys are all doing great. It is awesome to see so many people consistently moving in a downward direction. I know we would all love to see 5 lbs or more a week, but honestly dropping a pound or two each week is the healthy way to lose and in the long run it will be more lasting. Even just 1 pound a week will have you 12 pounds lighter at the end of this contest and that could make the difference in one size smaller in your clothes or perhaps clothes that are too tight now will feel loose and that is a great feeling. Keep up the great work.

This Week's Top Ten List

1rst Colby D 2.66%

2nd Jenn J 2.36%

3rd Edye W 2.31%

4th Lisa S 2.26%

5th Gail N 2.06%

6th Kathy G 1.31%

7th Rachel J 1.23%

8th Vickie J 1.17%

9th Carole T 1.14%

10th Fran S 1.13%

Honorable mention Linda G 1.04%, Matthew D .97%, Laura L .92%, Kim D .72%, Karie W .55%, Kelcee T .46%, Jess S .43%, Shauna W .24%, Julie L .1%

This week's challenge winner was Karie W. She won a food scale to help her with her portion control. I hope you all have a better idea of what your portions of food should look like now.

New Challenge for this coming week: Meal Planning

I had a couple of contestants ask if we could do a challenge about not eating out since this is an issue they seem to be struggling with. To make this a more universal challenge for everyone we decided to challenge you all to plan your meals. So try to plan out all your meals for the week. Go do some healthy shopping with a shopping list in hand. If you can't plan for the whole week, at least plan the night before for the next day. Try to pick 3 healthy meals and don't forget your healthy snacks. Also try to cut back on the times you eat out. Cut that number in at least 1/2, or better yet try to go the whole week without eating out. If you plan ahead for at least 4 days this coming week you are eligible for the drawing. The prize this week will be a great exercise ball.

Everyone’s lives are so busy these days, sometimes it’s hard enough just to get workouts in without having to figure out what to eat when you drag yourself home at night.

When things get hectic, meals are usually the first thing to suffer. We stop and pick up fast food, hit the vending machine at work or school, and even skip meals sometimes. All of these are habits that should be avoided. Eating the wrong kinds of food at the wrong times can wreak havoc on how you feel—and how you feel affects how well your body functions. If you want to meet your full potential in the gym, you are going to have to eat right.

In order to keep your blood sugar stable and your metabolism at its highest, you should try to eat small meals every 3 hours throughout the day. But it can be a challenge to come up with 5-6 small meals a day. Which, in turn, makes it harder to stick to the nutritious diet your body needs to perform at its best.

When we are super busy, we tend to eat whatever is in front of us—even if that food isn’t good for us. So if you can plan your meals and have them readily accessible throughout the day, you will have a greater chance of success in meeting your diet and exercise goals.

Here are some helpful meal preparation strategies:

• Make a plan—It is important to look at your food and drink intake over the course of the entire day and plan ahead for it. If you know ahead of time that you will be eating out at a restaurant or a friend’s house, you can plan around some not-so-good items you know you will indulge in later. Even a quick plan made in the morning or before you go to bed at night will save you time and frustration later when you are hungry, but aren’t sure what to grab.
• Cook in batches—Whenever you find the time to cook, make enough for several days. Separate the food into smaller portions and store in the fridge or freezer. That way it will be ready to be packed up whenever you need it.
• Invest in a cooler—If you are going to be away from home all day, pack all 4-5 meals and take them with you in a cooler or hot/cold lunch bag. This practice will save you headaches later on and may even save you money because you aren’t eating out.
• Try for balance–Make sure that each meal is a good balance of carbohydrates and proteins so that your body’s energy stays balanced as well. Eating all the proteins for your entire day in one sitting is not a balanced approach.

Readily accessible meals will help you stay on the right track to meeting your fitness goals. You will be less hungry, more energetic, and probably have a more positive outlook on things. So plan for and prepare your meals ahead of time and you are sure to start feeling and looking great.

I just ate how many calories????

Week 3 Ending Jan. 28, 2012

This week ended with still some very good numbers. There were a few more people who gained a little this week but I don't want you to be discouraged. Unfortunately the scale holds great power over many of us and when it doesn't move in the direction we want it to go or move as fast as we would like it to we tend to get discouraged and want to give up. Please don't let that happen. Losing weight is not an exact science. It is very hard to tell how your body will react but it is a proven fact that if you stay the course by making even small and healthy changes to your diet and exercise you will eventually see amazing changes.

This Week's Top Ten

1rst Matthew D 2.5%

2nd Kinsey R 2.1%

3rd Geina Y 1.8%

4th Fran S 1.7%

5th Wayne D 1.1%

6th Colby D 1.1%

7th Kelsey 1.02%

8th Kim D 1.0%

9th Kari W 0.99%

10th Linda G 0.57%

Honorable mention Rachel J 0.56%, Carole T 0.56%, Brittany C 0.55%, Jess S 0.54%, Sunnie H 0.39%, Shauna W 0.24%, Lisa S 0.12%

We have also had several people express concern that it seems a little unfair for the women to be competing with the men. Although it is generally the rule that men can lose weight faster than women, it really doesn't play that great of a role in this contest and I think we will be amazed to see the final results in 12 weeks. I want to mention that Colby, Wayne and Matthew all have had great success so far but I need to let you know that they are highly motivated and are working very hard at this. Matthew is getting married on Mar 10 so he has great incentive to lose the weight and to win the money for his honeymoon. Even though he puts in very long days with work and school (not getting home until usually after midnight) he has still gotten up an hour early every day to workout and to pack all his food for the day. That is true dedication and it is paying off in the numbers he is seeing on the scale each week. Colby and his wife are committed to getting financially fit this year and have quit eating out altogether. That one little change can make a huge difference in your weight loss. Try it yourself and see. I just want to applaud both of these young men. Wayne has done weight watchers on and off for several years and is absolutely faithful in counting his points each day and sticking to the program.Yes they are guys and tend to lose faster but honestly they are working just as hard as the rest of us to be successful. I mention them because I want you all to see that there are many different ways to approach this challenge but if you are committed you will see success.

OK on to this week's challenge: Watch your Serving Sizes. Bigger portions = More calories, guaranteed. Everyone who comes to weigh in this week and at least tries to watch their portions will be entered into the challenge prize for the week. What's this weeks prize you ask? We will be giving away a food scale. So get out your measuring cups and spoons, your food scales and start checking the nutritional info on packages to make sure you know what a serving actually is.

Portion control is always a challenge but a great way to lose weight. Now that you are all pros at keeping a food journal, the next step is make sure you are not eating too many calories of even the good foods. Here is an example. For snacks I often will eat raw almonds mixed with craisins. I really like them and the raw almonds contain a lot of health promoting fats along with other ingredients. As I mentioned before I am away from my home usually 4 days of the week. Last week I got called out on short notice so I didn't have much time. I grabbed a new bag of almonds and craisins and threw it in my lunch bag.The only problem with that is I didn't weigh it out. Usually I will get small snack size sandwich baggies and weigh out all my snacks ahead of time and then only bring enough to cover the days I will be gone. 12 almonds equal 80 calories and 20 grams of Craisins (about 1 tbsp) equals 65 calories, so together that is a snack worth 145 calories which is about what I allow myself for snacks. Put that amount in a small snack baggie and you will see it isn't very much so the calories add up quite quickly when eating these items. Since they were all in one large bag, I ended up eating the entire thing on my 4 day trip. I probably consumed 4 times the calories I usually do because I hadn't taken the time to portion out the food ahead of time.

Mypyramid.gov is an excellent website to help with what you should and how much to eat. You can go in and register and do a menu planner with your height and weight. It will calculate a healthy daily caloric intake for you and then you enter what you eat. Seriously, this is so cool...and it's FREE. Here is another example from the lady who ran the last contest I participated in:"I have 1 c of Special K cereal with 1/2 c 1% milk, he puts an entry in the grain column and dairy and calculates the calories...SAAWEET!!! I know those of you who have an IPhone, or app for this it's not that great, but for me I thought it was very helpful. Go ahead...try it". Here's a little extra help too.

What's a Serving?

The MyPyramid system was developed by the U.S. Department of Agriculture to help people live longer, better and healthier lives. There are six broad types of food in the MyPyramid system shown in the chart below.
When choosing foods, keep the following in mind:

• All food groups are important. Each food group provides specific nutrients that can not easily be met from other food groups. No single food group can provide all nutrients.
• The amount of food we need from each food group varies based on age, gender, physical activity, and weight goals.
• The serving sizes recommended by the MyPyramid guidelines can be different than the serving size information on a food label. MyPyramid serving sizes are based on nutrient content. For example, in the MyPyramid system, 1 cup of low fat milk has a similar nutrient profile in calcium, protein, and riboflavin as 1.5 oz of cheese.
• The MyPyramid serving sizes are often different than our personal portion sizes which is the amount of a particular food you typically eat. Recognizing how many servings are in your typical portion is critical in learning "real time" energy management.
  Below are examples of what the MyPyramid guidelines define as one serving unit for each of the food groups.

  Food Group	Serving Size	Serving Size in Context	Visual Clues and Examples of One Serving
  Grains	1 Ounce	1 slice of bread 1 cup cold cereal ½ cup cooked rice, pasta or cooked cereal	Bread = plastic CD case Cooked rice = ½ of a tennis ball 1 mini-bagel 5 whole-wheat crackers ½ English muffin 1 (4 ½ inch) pancake 1 small tortilla (6 inches)
  Fruit Group	1 Cup Equivalent	1 cup of fruit or 100% fruit juice; ½ cup of dried fruit	Whole fruit = 1 baseball Cut fruit = 7 cotton balls 1 small apple 32 seedless grapes 3 medium plums
  Vegetable Group	1 Cup Equivalent	1 cup of raw or cooked vegetables or vegetable juice; 2 cups of raw leafy greens	Vegetables = a light bulb or computer mouse 2 medium carrots 1 large ear corn 1 medium baked potato 3 (5 inch long) spears of broccoli
  Meat and Beans Group	1 Ounce	1 egg 1 tablespoon peanut butter ¼ cup cooked dry beans ½ ounce nuts or seeds	Nuts = 12 almonds, 24 pistachios Turkey = one sandwich slice Peanut butter = ½ golf ball Burger patty = ½ patty Tuna = ¼ can of drained tuna Fish = One third of a checkbook Meat or Poultry = One third of a deck of cards
  Milk Group	1 cup Equivalent	1 cup milk 1 ½ ounce natural cheese or 2 ounces of processed cheese	Hard cheese = two 9-volt batteries Shredded cheese = tennis ball
  Oils	1 Teaspoon	1 Teaspoon oil, salad dressing, butter, etc.	Butter and spreads = A stack of 6 nickels