Attended a medical conference Sunday through Wednesday this week. I am excited to report that I stayed on plan while away from home. I brought my foods with me and ate out once a day. I was able to eat a lean and green meal at resteraunts by ordering 8 ounce steak and either broccoli or green beans with a diet coke. Once I had a salad with oil and vinegar dressing.
The pool/hot tub were down for repairs the first few days, but I was able to use the treadmill to walk two miles, did some other exercises in my room, and went down the 18 flights of stairs from my room more than once. I was able to do some water aerobics the last day. I am sure I would have worked out a lot harder and longer if I had been here with my friends at our exercise boot camp, but am very thankful that I worked out while gone.
I met with my health coach and am now scheduled to sign papers to become a health coach for this company. The program they offer is incredible and has helped me so much that I want to help others.
More to come. Have a happy healthy day!!!
Thursday, September 30, 2010
Monday, September 27, 2010
Contact Support Options
Support in Motion24-hour online supportwww.tsflsupportinmotion.com
Nurse's CallEvery Monday 8:30pm - 9:00pm ET(646) 519-5860 pin 0971#
Doctor's CallEvery Wednesday 8:30pm - 9:00pm ET(646) 519-5860 pin 0971#
Maintenance CallEvery Wednesday 8:00pm - 8:30pm ET(512) 225-9427 pin 77421#
Nutrition SupportMonday-Friday 9:00am-5:00pm ETnutritionsupport@tsfl.com
Client Contact CenterMonday-Friday 8:00am-11:00pm ETSaturday-Sunday 9:00am-6:00pm ETPhone: 800-572-4417 option 1Fax: 410-581-2137clientservice@tsfl.com
Nurse's CallEvery Monday 8:30pm - 9:00pm ET(646) 519-5860 pin 0971#
Doctor's CallEvery Wednesday 8:30pm - 9:00pm ET(646) 519-5860 pin 0971#
Maintenance CallEvery Wednesday 8:00pm - 8:30pm ET(512) 225-9427 pin 77421#
Nutrition SupportMonday-Friday 9:00am-5:00pm ETnutritionsupport@tsfl.com
Client Contact CenterMonday-Friday 8:00am-11:00pm ETSaturday-Sunday 9:00am-6:00pm ETPhone: 800-572-4417 option 1Fax: 410-581-2137clientservice@tsfl.com
Day Four
Let's Celebrate!!!
Way to go! You made it past the first 3 days.
Often fat-burn begins on day three to five. If it takes a little longer, hang in there, you will get there. Your energy should increase and you may have to remind yourself to eat. This was very important for me and it really helped me to journal my food intake on the Support in Motion site.
Keep eating every 2-3 hours and drink lots of water. You will be contacting me on your weigh-in day, the day of the week that you started. Our contact will be weekly or more frequently as you prefer. You may contact me anytime if you have questions or need support.
I will be posting periodic helpful hints, updates and recipes. Remember to use your Support Center. Have you visited 'Community" in Support In Motion yet?
There are lots of recipes: lean and greens meals and recipes for your Medifast meals. Some of those ideas helped me like some of the foods I was not enjoying. Also, if you have trouble mixing or using any of the foods contact me I will get you some ideas. There is no need to get bored with the foods; there are LOTS of options.
Have Fun!! You are on a path to health and happiness
Way to go! You made it past the first 3 days.
Often fat-burn begins on day three to five. If it takes a little longer, hang in there, you will get there. Your energy should increase and you may have to remind yourself to eat. This was very important for me and it really helped me to journal my food intake on the Support in Motion site.
Keep eating every 2-3 hours and drink lots of water. You will be contacting me on your weigh-in day, the day of the week that you started. Our contact will be weekly or more frequently as you prefer. You may contact me anytime if you have questions or need support.
I will be posting periodic helpful hints, updates and recipes. Remember to use your Support Center. Have you visited 'Community" in Support In Motion yet?
There are lots of recipes: lean and greens meals and recipes for your Medifast meals. Some of those ideas helped me like some of the foods I was not enjoying. Also, if you have trouble mixing or using any of the foods contact me I will get you some ideas. There is no need to get bored with the foods; there are LOTS of options.
Have Fun!! You are on a path to health and happiness
Day Three
Just a little note to encourage you to stay with the program.
Sometimes, day three can be the hardest. You might be hungrier today. This is normal. Your body is using stored fuel before looking for another source – fat! So stay with it, tomorrow will be easier.
If you experience some weakness or headache, call me. I have some ideas to help if it is a difficult day.
Remember to sign into your Support in Motion to keep track of your food and progress (great place to journal along the say as well). It is an excellent tool, www.tsflsupportinmotion.com
Tomorrow you should be in fat-burning - usually occurs on day 4 or 5. You will know if your are because you’ll feel satisfied between meals and your energy level should increase.
Keep in touch! The journey is the reward. Be proud of yourself for taking control of your life.
Sometimes, day three can be the hardest. You might be hungrier today. This is normal. Your body is using stored fuel before looking for another source – fat! So stay with it, tomorrow will be easier.
If you experience some weakness or headache, call me. I have some ideas to help if it is a difficult day.
Remember to sign into your Support in Motion to keep track of your food and progress (great place to journal along the say as well). It is an excellent tool, www.tsflsupportinmotion.com
Tomorrow you should be in fat-burning - usually occurs on day 4 or 5. You will know if your are because you’ll feel satisfied between meals and your energy level should increase.
Keep in touch! The journey is the reward. Be proud of yourself for taking control of your life.
Day Two
Keep moving ahead,You are on day two
You made if through your first day! Keep going.
Remember!
Keep in touch with your health coach
Drink lots of water
You might be a bit hungrier today, have one wet or one dry snack on the approved list. See link for details. Approved snack
Acquaint yourself with Judy at virtual Judy, where you are provide a tour and history of the program.
This is your new life to a healthier happier you!!!
You made if through your first day! Keep going.
Remember!
Keep in touch with your health coach
Drink lots of water
You might be a bit hungrier today, have one wet or one dry snack on the approved list. See link for details. Approved snack
Acquaint yourself with Judy at virtual Judy, where you are provide a tour and history of the program.
This is your new life to a healthier happier you!!!
Day ONE
As you start today, remember you are beginning a fantastic journey, and you are not alone. We are there for you!
Don't forget:
- Weigh and measure yourself
- Drink lots of water
- Eat every 2-3 hours
- Talk with your health coach daily in the next 4 days.
- Believe in what you are doing and journal your progress
- Take a picture, you will use this for inspiration
- Jot down any questions you have
- Day 1-3 are the hardest, but you can do it.
Day two is the dawn of a new day.
Please see attached the link for helpful tools and reminders for the first day. Be sure to calculate your body mass on the index.
Inspiration stories are there too.
Tools to begin your journey
Call if you need me…Renee (907)252-4102
Water is VERY Important
How much water for adequate hydration?
Water is your body's principal chemical component and makes up about 60 percent of your body weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues. Pages 114 to 115 in the Habits of Health give you a few more good reasons to be well hydrated.
Lack of water can lead to dehydration, a condition that occurs when you don't have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired. Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water. It's generally not a good idea to use thirst alone as a guide for when to drink. By the time you become thirsty, you may already be slightly dehydrated. As we age, the body is less able to sense dehydration and send your brain signals of thirst. On the other hand, excessive thirst and increased urination can be signs of a more serious medical condition. Talk to your doctor if you experience either.
How much water should you drink each day? It's a simple question with no easy answers. Research has provided varying recommendations over the years. Fluid needs are based on the individual and depend on many factors such as where you live (hot needs more water), activity level, age, your health condition and your body weight.
The average adult loses about 10 cups of water on a typical day. Most people need roughly 8 to 12 cups of fluid a day, which we obtain from both food and beverages. If you drink enough fluid so that you rarely feel thirsty and produce 1.5 liters (6.3 cups) or more of colorless or slightly yellow urine a day, your fluid intake is probably adequate.
One method that might be helpful in providing an estimate of a person’s fluid needs:
25 to 30 ml per kilogram of body weight = fluid need
· Example: 250 pounds (114 kg) 114 x 25 - 30 = 2850 to 3409 ml = 95 to 113 ounces
(6 to 7 bottles of water)
400 pounds (181 kg) x 25 – 30 = 4525 to 5430 ml = 151 to 181 ounces
(9 to 11 bottles of water) *30 mls = 1 ounce*
Another method to calculate water needed:
Weight in pounds divided by 2= amount of fluid in ounces
· Example: 250 pounds divided by 2= 125 ounces
Reasons you will need to increase your fluid intake…
· Exercise - If you exercise or engage in any activity that makes you sweat, you need to drink extra water to compensate for the fluid loss. An extra 14 to 20 ounces of water should suffice for short bouts of exercise, but intense exercise lasting more than an hour (for example, running a marathon) requires more fluid intake.
· Environment - Hot or humid weather can make you sweat and requires additional intake of fluid. Heated indoor air also can cause your skin to lose moisture during wintertime. Altitudes greater than 8,200 feet (2,500 meters) may trigger increased urination and more rapid breathing, which use up more of your fluid reserves.
· Illnesses or health conditions - When you have fever, vomiting or diarrhea, your body loses additional fluids. In these cases, you should drink more water. Also, you may need increased fluid intake if you develop or are prone to certain conditions, including bladder infections or urinary tract stones. On the other hand, some conditions such as heart failure and some types of kidney, liver and adrenal diseases may impair excretion of water and even require that you limit your fluid intake.
· Breast-feeding - Women who are breast-feeding need additional fluids to stay hydrated. Large amounts of fluid are used especially when nursing. The Institute of Medicine recommends that women who breast-feed consume 3.1 liters (about 13 cups) of fluids a day. (Of course, if mom is sole source of nutrition, she shouldn’t be on 5&1.)
Dehydration is much more common than over hydration. Consuming too much water can have an adverse effect on the body, but is a relatively rare occurrence. Although uncommon, it is possible to drink too much water. When your kidneys are unable to excrete the excess water, the electrolyte (mineral) content of the blood is diluted, resulting in low sodium levels in the blood, a condition called hyponatremia. Endurance athletes, such as marathon runners, who drink large amounts of water, are at higher risk of hyponatremia. In general, though, drinking too much water is rare in healthy adults who eat an average American diet. An adult whose heart, kidneys, and pituitary gland are functioning properly would have to drink more than two gallons of water a day to develop water intoxication. Eating a salty food would negate the result.
Never drink Distilled Water!
It’s important to be well hydrated. Plain water is the best source! Drink Drink Drink
Space it out throughout the day. You will get a lot more benefit from drinking some every hour as opposed to drinking a large amount all at once.
Make healthy habits for life!!! You won't be sorry
Saturday, September 25, 2010
My tools for success
Lots of people keep asking me what "tools" I am using for success so that is what I have decided to share now.
Attached is a new picture of my most used tools.
I have found that to be successful in this journey I have started I need to be prepared ahead of time. Having my meals that come from Take Shape for Life auto shipped once a month has kept me from ever running out. I have also found the need to go grocery shopping regularly to keep the foods on hand that I want to eat. I purchase vegetables and meats. I also use some 0 calorie 0 sugar carbinated drinks and occasionally diet soda. We used to eat out regularly and since starting this plan we do so much less often. We do still eat out occasionally, but I have found that I would prefer to eat at home.
I have purchased myself a cute insulated lunch bag to keep my foods in. This is a fun way to always have healthy food choices with me at all times.
I have a 1 gallon water jug I keep on my desk at work and a smaller one for carrying with me other places. This keeps me drinking enough water and enables me to have my shakes no matter where I am.
I am addicted to the taste of salt and it upsets some people to see me use salt because the sodium is the main cause of my kidney stones. I have tried many other spices and kept coming back to salt until I found a salt substitute that has no sodium and gives me the flavor I crave. I keep one in my purse for when we are not eating at home too.
My grill is a lifesaver because it cooks the meat options so quickly. The grill plates come off for easy cleaning.
I have a food scale but must confess that I do not use it regularly. I used it at the beginning and once I learned the approximate sizes I do not use it all the time, but if it is something I am not familiar with or if it's been awhile I do use it to reck myself and make sure I am getting the appropriate amounts.
Dr A's Healthy Habits book and workbook. A great tool that has helped me figure out why I do the things I do and has taught me lots of healthy habits and tips.
My cell phone is a tool I use to keep in touch with my health coach. She encourages me and gives me lots of tips and encouragment. She has been where I am. I have also listened to the doctor line and called the nutrition line with questions along the way. It has been very important for me to keep in contact with my health coach to keep me from giving up or straying along the way.
My family and close friends supporting me has been a HUGE tool for success for me along the way. I have been able to attend family gatherings on holidays and even go on several camping trips including a whole week at the gold mine in Peters Creek and stay on plan because of the support offered by them. Benny often comes home before me and cooks for me so dinner is ready when I get here which is awsome so I am not starving and still have to cook something. He has also been known to bring me dinner at work so that I can eat with enough time before my exercise class.
I have recently started exercising. Everyone who knows me well knows I have never enjoyed exercise, but my body is starting to enjoy and actually crave exercise. It feels good to get healthy and be happier.
Special thanks to my health coach, my family and my friends who are encouraging me and supporting me.
Attached is a new picture of my most used tools.
I have found that to be successful in this journey I have started I need to be prepared ahead of time. Having my meals that come from Take Shape for Life auto shipped once a month has kept me from ever running out. I have also found the need to go grocery shopping regularly to keep the foods on hand that I want to eat. I purchase vegetables and meats. I also use some 0 calorie 0 sugar carbinated drinks and occasionally diet soda. We used to eat out regularly and since starting this plan we do so much less often. We do still eat out occasionally, but I have found that I would prefer to eat at home.
I have purchased myself a cute insulated lunch bag to keep my foods in. This is a fun way to always have healthy food choices with me at all times.
I have a 1 gallon water jug I keep on my desk at work and a smaller one for carrying with me other places. This keeps me drinking enough water and enables me to have my shakes no matter where I am.
I am addicted to the taste of salt and it upsets some people to see me use salt because the sodium is the main cause of my kidney stones. I have tried many other spices and kept coming back to salt until I found a salt substitute that has no sodium and gives me the flavor I crave. I keep one in my purse for when we are not eating at home too.
My grill is a lifesaver because it cooks the meat options so quickly. The grill plates come off for easy cleaning.
I have a food scale but must confess that I do not use it regularly. I used it at the beginning and once I learned the approximate sizes I do not use it all the time, but if it is something I am not familiar with or if it's been awhile I do use it to reck myself and make sure I am getting the appropriate amounts.
Dr A's Healthy Habits book and workbook. A great tool that has helped me figure out why I do the things I do and has taught me lots of healthy habits and tips.
My cell phone is a tool I use to keep in touch with my health coach. She encourages me and gives me lots of tips and encouragment. She has been where I am. I have also listened to the doctor line and called the nutrition line with questions along the way. It has been very important for me to keep in contact with my health coach to keep me from giving up or straying along the way.
My family and close friends supporting me has been a HUGE tool for success for me along the way. I have been able to attend family gatherings on holidays and even go on several camping trips including a whole week at the gold mine in Peters Creek and stay on plan because of the support offered by them. Benny often comes home before me and cooks for me so dinner is ready when I get here which is awsome so I am not starving and still have to cook something. He has also been known to bring me dinner at work so that I can eat with enough time before my exercise class.
I have recently started exercising. Everyone who knows me well knows I have never enjoyed exercise, but my body is starting to enjoy and actually crave exercise. It feels good to get healthy and be happier.
Special thanks to my health coach, my family and my friends who are encouraging me and supporting me.
Thursday, September 23, 2010
Anyone can be successful
The end of June 2010 I met my health coach and started on a journey to get healthy and lose weight. I had tried and failed many programs in the past so was scared and nervous but made a committment and started this journey at 230 pounds. My goal weight is 140 pounds.
Along the journey I have suffered from kidney stones and infections, low back pain (SI joint), hormone issues, fatigue, and auto immune symptoms. I have had a wonderful support system with my health coach, the nutrition hotline and doctor.
I have currently released 40 pounds and gone down several clothing sizes, but it has been and continues to be a journey. I have had ups and downs with the scale. It is a love hate relationship so to speak but I am not giving up. I have recently made a committment to only weigh myself once per week as the number on the scale is not a reliable measure of health for me and only discourages me most days. I have purchased new pants as I have decreased in size which has helped encourage me along the way. I do struggle with seeing any changes when I look in the mirror, but am constantly encouraged by others as to how much my body has changed. I am working hard on positive self talk. It is amazing to me that when I go to bed talking positive to myself that is usually the first thought I have when I wake in the morning.
Dr A's Healthy Habits book and my health coach's e-mails have taught me a lot about myself. The first few weeks were the toughest in the sense that I experienced a lot of mental hunger. I had to learn to diferentiate between physical and mental hunger. I had to learn why I was eating. Teaching my body to recognize hunger and fullness signals that I have been ignoring for many years takes time. My body has learned to function well in starvation mode. Eating within one hour of waking up and then every 2-3 hours throughout the day has awakened my body.
Journaling my foods and feelings has taught me a lot about myself and made me more accountable to my plan. I am doing this for me and want to make sure that everything I am doing is going to be sustainable because this is my new life. When I have stopped journaling along the way I usually fall off plan and don't take in as many calories as needed. I have not eaten off plan since starting except when I have under eaten.
Water intake has been key for me along the way. I was already drinking a large amount of water because of my kidney stone issues but have started measuring my water intake and make sure I get a minimum of 1 gal per day.
There are several options for when I feel hungry and have already eaten the calories on my plan. I use water, pickles, olives, and celery when I get munchie and have already eaten my calories. I discovered that I get munchy feeling when I am tired or stressed so I have also learned to go for a walk even if it is just around the building for 2 min and that helps olivate that feeling.
Anyone who knows me, knows I do not enjoy exercise. I work 10-12 hours a day and am exhausted and need sleep sooooo I have never exercised or been athletic in my life. In the past three weeks I have started walking 1-2 miles per day, water aerobics twice a week, and exercise class three days per week. It is important not to do more than 45 min per day of strenuous exercise on this calorie intake. I have found that it is also important for me to eat an hour before I go to exercise class and to have a protein shake soon after to avoid dizzyness or fatigue. Call me crazy but I think my body is starting to like and ALMOST crave exercise. The water aerobics is not strenuous but is a work out and stretches and feels good on my back and legs. The trainer teaching my exercise class is very qualified and is very aware of my lack of experience and makes sure that form is good to avoid injury. He is patient and I am already seeing improvment in my strength.
I am excited that this program has helped me to reset my metabolism and my glycemic index. As of today I still have 50 pounds to go to get to my goal. I was pre-diabetic with insulin resistance and have gotten off medicaitions since starting. I am working hard to teach myself habits that I can carry on forever. I eat within one hour of waking, eat small amounts every 2-3 hours while awake, drink 1 gal of water / day, journal my food intake and feelings, participate in blogs, communicate with my health coach regularly, use the resources made available to me, exercise 45 min 5-6 days per week, and eat on plan.
Right now I am praying for direction about whether or not I should become a health coach for this program. I know I am passionate about it and it is working for me. I am sharing it with everyone I know because so many are struggling with weight issues like me, but I want to make sure I can commit the time needed to coach others along the way. I am sure that being a health coach for others will also help me along this journey.
This program will work for anyone if followed correctly. Use the resources available. Take control of your life. Do this for yourself not for anyone else. Celebrate your victories. Make life changes not diet changes. The journey is the reward.
Along the journey I have suffered from kidney stones and infections, low back pain (SI joint), hormone issues, fatigue, and auto immune symptoms. I have had a wonderful support system with my health coach, the nutrition hotline and doctor.
I have currently released 40 pounds and gone down several clothing sizes, but it has been and continues to be a journey. I have had ups and downs with the scale. It is a love hate relationship so to speak but I am not giving up. I have recently made a committment to only weigh myself once per week as the number on the scale is not a reliable measure of health for me and only discourages me most days. I have purchased new pants as I have decreased in size which has helped encourage me along the way. I do struggle with seeing any changes when I look in the mirror, but am constantly encouraged by others as to how much my body has changed. I am working hard on positive self talk. It is amazing to me that when I go to bed talking positive to myself that is usually the first thought I have when I wake in the morning.
Dr A's Healthy Habits book and my health coach's e-mails have taught me a lot about myself. The first few weeks were the toughest in the sense that I experienced a lot of mental hunger. I had to learn to diferentiate between physical and mental hunger. I had to learn why I was eating. Teaching my body to recognize hunger and fullness signals that I have been ignoring for many years takes time. My body has learned to function well in starvation mode. Eating within one hour of waking up and then every 2-3 hours throughout the day has awakened my body.
Journaling my foods and feelings has taught me a lot about myself and made me more accountable to my plan. I am doing this for me and want to make sure that everything I am doing is going to be sustainable because this is my new life. When I have stopped journaling along the way I usually fall off plan and don't take in as many calories as needed. I have not eaten off plan since starting except when I have under eaten.
Water intake has been key for me along the way. I was already drinking a large amount of water because of my kidney stone issues but have started measuring my water intake and make sure I get a minimum of 1 gal per day.
There are several options for when I feel hungry and have already eaten the calories on my plan. I use water, pickles, olives, and celery when I get munchie and have already eaten my calories. I discovered that I get munchy feeling when I am tired or stressed so I have also learned to go for a walk even if it is just around the building for 2 min and that helps olivate that feeling.
Anyone who knows me, knows I do not enjoy exercise. I work 10-12 hours a day and am exhausted and need sleep sooooo I have never exercised or been athletic in my life. In the past three weeks I have started walking 1-2 miles per day, water aerobics twice a week, and exercise class three days per week. It is important not to do more than 45 min per day of strenuous exercise on this calorie intake. I have found that it is also important for me to eat an hour before I go to exercise class and to have a protein shake soon after to avoid dizzyness or fatigue. Call me crazy but I think my body is starting to like and ALMOST crave exercise. The water aerobics is not strenuous but is a work out and stretches and feels good on my back and legs. The trainer teaching my exercise class is very qualified and is very aware of my lack of experience and makes sure that form is good to avoid injury. He is patient and I am already seeing improvment in my strength.
I am excited that this program has helped me to reset my metabolism and my glycemic index. As of today I still have 50 pounds to go to get to my goal. I was pre-diabetic with insulin resistance and have gotten off medicaitions since starting. I am working hard to teach myself habits that I can carry on forever. I eat within one hour of waking, eat small amounts every 2-3 hours while awake, drink 1 gal of water / day, journal my food intake and feelings, participate in blogs, communicate with my health coach regularly, use the resources made available to me, exercise 45 min 5-6 days per week, and eat on plan.
Right now I am praying for direction about whether or not I should become a health coach for this program. I know I am passionate about it and it is working for me. I am sharing it with everyone I know because so many are struggling with weight issues like me, but I want to make sure I can commit the time needed to coach others along the way. I am sure that being a health coach for others will also help me along this journey.
This program will work for anyone if followed correctly. Use the resources available. Take control of your life. Do this for yourself not for anyone else. Celebrate your victories. Make life changes not diet changes. The journey is the reward.
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