Thursday, December 2, 2010

-107 WOW! I lost over the Holiday!!!!

I'm having an emotional day today....for whatever reason!!  Today is a day to completely focus on what I am putting in my mouth.  Making sure I am NOT eating to mask my emotion!!  Eating to fuel my body only!

I found some great exercise videos.  This guy trains the Victoria Secret models.

Here is another great website...FREE Personal Training!!! What more could you ask for???

The trainers name is Alysia and here is her face book page!/alysia.gadson

Friday, November 19, 2010

-104 When I say slow...I mean slow!!

But it continues to come off.  I'm not frustrated or deterred.  I WILL get to my goal weight.  I'm already at a size that I cannot ever remember being.  I do a double take in the mirror sometimes because I do not recognize myself.  I am the happiest I've been in a very long time!!! 

OK So no more sappy fluffy stuff!!!  The real reason you are here is for help!! Today is Tip-Filled Friday to get you through the weekend & upcoming Holidays!!  

Weekends are hard enough, but the Holidays seem impossible.  But with the right mindset you can be successful.  Accepting that you MIGHT gain a few pounds is just setting yourself up for failure.  You don't have to gain weight during the holidays!!!   You can eat properly, to feed your body NOT your brain and continue to lose weight.  I've done it...through birthdays, celebrations and every other type of "food intensive" situation you can imagine. 

Make sure you have your refrigerator/pantry stocked up with whatever you need, so that you are not tempted to make bad choices!!! I'm at the point now that I'd rather NOT eat than eat something I now isn't good for I keep the good stuff around!!!

Just remember, get up and MOVE everyday and be mindful of what goes into your mouth (or on your butt as i say).  :)~ 

If you have any questions, please let me know.  I want to help!!!!

Here are 10 tip tips for Holiday Eating....
1. Trim back the trimmings. Go all out and deck the halls with boughs of holly, glitter, and lights, but when it comes to holiday food, accessorize with care. To shave calories, go easy when adding nuts, cheese, cream sauces, gravy, butter, and whipped cream -- additions that don't add much to the meal, but can add plenty to your waistline. Trim calories wherever you can so you leave the party feeling satisfied, but not stuffed, recommends Carolyn O'Neil, MS, RD, author of The Dish on Eating Healthy and Being Fabulous.

2. Wear snug clothes and keep one hand busy. When you wear snug-fitting attire, chances are you'll be too busy holding in your stomach to overeat. While you stand around looking posh in your holiday finery, hold a drink in your dominant hand so it won't be so easy to grab food, recommends obesity expert Cathy Nonas, MS, RD.

3. Chew gum. When you don't want to eat, pop a piece of sugarless gum into your mouth. This works well when you're cooking or when you're trying not to dive into the buffet, says Nonas.

4. Be a food snob. If you don't love it, don't eat it, says American Dietetic Association spokeswoman Melinda Johnson, MS, RD. Scan the buffet for foods you truly treasure and skip the everyday dishes that are available all year long. And don't think it's your responsibility to sample everything on the buffet. Go ahead and indulge in your personal holiday favorites, then find a seat and, slowly and mindfully, savor every mouthful.

5. No skipping meals. Always eat normally on the day of a party. "People who skip meals to save up calories tend to overeat everything in sight once they get there," says Katherine Tallmadge, MA, RD, author of Diet Simple. "Eating sensibly throughout the day will take the edge off the appetite and empower a bit of restraint." Start with a nourishing breakfast, have a light lunch, then a small snack or salad shortly before the event.

6. Check it out. First things first. When you arrive at the party, grab a sparkling water with a twist, and wait at least 30 minutes before eating. This will give you time to relax, get comfortable in your surroundings, and survey your food choices on the buffet before diving in, says Tallmadge. A buffet is an invitation to eat all you can, and unless you carefully scrutinize it and make wise choices, you're likely to overeat.

7. Add fun and games. Cynthia Sass, MPH, MA, RD, co-author of Your Diet Is Driving Me Crazy, proposes taking the focus off food and getting family and friends more active during holiday parties. Think horseshoes, badminton, sledding, ice skating, or building snowmen. Indoors, try a spirited game of charades, or rent an instructional dance video followed by a dance-off. "The best parties include dancing, so why not make dancing after eating a new holiday tradition for a great form of fun and recreation?" asks David Katz, MD, MPH, author of The Flavor Point Diet.

8. Alternate alcohol with nonalcoholic beverages. Alcoholic drinks are loaded with calories -- especially holiday favorites like eggnog. "Cut your alcohol calories in half by alternating water or seltzer between alcoholic beverages," Katz advises.

9. Skip the appetizers. "Eschew the appetizers rather than chewing on them," says Katz. If you need a little nibble before the meal, go for the veggies, fruit, salsa, or a small handful of nuts.

10. Limit the variety. Brian Wansink, PhD, author of Mindless Eating, suggests putting only two items on your plate when you go to the food table. Return as many times as you like, but only take two items each time. "Variety stimulates appetite, and if you limit your choices to just a few items and stick with these, it will be easier to control than eating a little bit of 20 different dishes," agrees Katz.

Monday, November 15, 2010

My Trainer BOB's Protein Choices!!!!

MY Protein Choices!

Posted: November 15th, 2010Author: Bob Harper
A lot of you have been asking me about plant-based protein.. So let me give you a breakdown of all my protein choices:
1. ALL kinds of beans (black, kidney, great northern, chick peas, black eyed peas, green peas, lentils, pinto beans, lima beans)
2. Tempeh
3. Seitan
4. Tofu
5. Veggie burger
6. Quinoa
7. Oatmeal
8. Brown rice
9. Whole wheat bread
10. Nuts
11. Peanut butter
12. Soy milk
13. Hemp Protein
14. Green Pea Protein
15. Brown Rice Protein
16. Vegan Protein Powder
17. Chlorella
18. Plenty of rich green leafy vegetables

Sunday, October 31, 2010

Emotional Eating – How to gain control

If you are anything like me….FOOD WAS MY FRIEND!!!  When I was sad it was there to comfort me, when I was happy it was there to celebrate with me.  Recognizing why we eat is HUGE in losing weight.  Ever found yourself eating when you aren’t hungry.  Those are the times that you should take a step back and ask yourself, WHY am I eating?!?!?! When you can figure out what the triggers are, you can avoid them like the plague!!

I finally had to accept that I needed to eat to feed my body, NOT my current emotional state!!  I still have my moments, but I always THINK before I eat.  Always figure out where my head is before stuffing my face full of food. 

I’ve attached a couple of good links that I think are worth a read.

I only got 1 question the other day:
Is swimming a good form of Cardio exercise?  It’s in the top 5.

Running is one of best activities you can do. It doesn't require special equipment (except some quality shoes) and you can do it anywhere. Best of all, you burn serious calories, especially if you add hills and sprints. A 145-lb person can burn 300 (at 5.2 mph) in 30 minutes. The downside is, it takes lots of practice and you should watch your knees and ankles for any discomfort or pain.
2. Cross-Country Skiing
Whether you're on a gym machine or swooshing over miles of snow, cross-country skiing is an incredible cardio exercise. What makes it so great is that it involves your upper and lower body, which means it doesn't take much to get your heart rate soaring. A 145-lb person burns about 330 calories during 30 minutes of skiing. The downside is: it's HARD. Take your time and ease into it.
Outdoors or indoors, cycling gives some great cardio. Using all the power in your legs, you'll increase endurance while burning lots of calories, anywhere from 250-500 in 30 minutes, depending on how fast you go and how high your resistance is.
The elliptical trainer is a great way to build endurance while protecting your aching joints from high impact activities. Plus, if you use one with arms, it's just like using a cross-country ski machine. The elliptical trainer is also a good choice for runners looking for a break from pounding the pavement. A 145-lb person burns about 300 calories in 30 minutes.
Swimming, like cross-country skiing, is a full body exercise. The more body parts you involve in your workout, the more calories you'll burn. Spend 30 minutes doing the breastroke and you'll burn almost 400 calories. Best of all, your joints are fully supported so you don't have to worry about high-impact injuries. It's also great cross-training for other cardio activities.

Friday, October 29, 2010

Workout and Misc....

Here is a bigger Before & After Pic.....

My workout consists of:
30-40 Minutes on Treadmill - Alternating Walking & Running
30-40 Minutes of various Weight Training
25-30 Minutes Bike - with the last 5 minutes cooling down.

I try to go every other day....but we all know that life sometimes gets in the way.
I also swim for 40-60 minutes once a week.  

If anyone has a questions, please feel free to add it to the comments section and I'll answer them tomorrow!!!

Thanks for following me on my Journey!

Thursday, October 28, 2010

Huge Milestone Reached

As of this morning I have lost a total of 102lbs.  I haven't been on the scale in a week because of my travels.  It feels so good and I have come so far. 

Today's blog will be about staying FOCUSED.  If you can remain focused on your goals, almost hyper-focused you will achieve great things.  I'm not saying to obsess about your diet....but stay focused on the end result you are looking for.  

You have to take each meal as it comes.....and make good decisions.  I've heard it all from "is that ALL you are going to eat" to "Your eating that AGAIN?".  My answers are YES & YES.  I don't care if I eat Meatballs & Pasta Sauce every day...because there isn't anything that tastes as good as -102 pounds FEELS!!!  I can guarantee you that!!! 

Wednesday, October 27, 2010

What to Eat?

I was traveling today so this is NOT a good day to post as an example.  I didn't eat anything wrong, just didn't eat much at all. :(

First and foremost.......
NO Bread
NO Potatoes
NO Rice
NO Pasta
NO Corn

On a typical day I will have the following:
Breakfast -
Salsa or Hot Sauce
Half & Half
Splenda Flavors for Coffee

Lunch -
Salad with Grilled Chicken(lettuce, spinich, onions, tomato, cucumber, red cabbage - a REAL SALAD)
Ranch or Blue Cheese Dressing

Dinner -
Lean Meat - Chicken, Shrimp, Turkey, Lean Beef
Small Salad
Ranch or Blue Cheese Dressing

Snacks -
Atkins Bar or Shake
Light Yogurt
Sugar Free Pudding

You can have fruit....But NO Bananas, Mango or Melon
You can have 2 servings of PLAIN Oatmeal per week.  I use Butter, Splenda Brown Sugar & Cinnamon to make it taste good!

I'm exhausted today, so I'll post again in the morning!

Tuesday, October 26, 2010


Welcome to the Lightened Load.  After having my before and after pictures posted on Bob Harper (from the Biggest Loser) Facebook Wall, I've had a ton of requests on what I did, how I did it and how I stay motivated.  I decided to put the information on one page and that way I can help many more people.

I'm a 42 yr old mother and grandmother.  In January of this year I decided that enough was enough and sought out the help I needed.  I went to a weight doctor who immediately put me on a protein only diet for 2 weeks and gave me medication to help me out ~ just for the record I haven’t taken any of meds since May.  I thought they were crazy that day, and after about 10 days eating only protein I thought I was going crazy :)~.  I made it through though and during those first 2 weeks I kicked all the Carb & Sugar addictions.  I believe that without those first 2 weeks I wouldn’t have been so successful.

I also want to mention that I am NOT done, I am still on this journey with you all.

I will post new entries everyday or multiple times a day so check back with me daily!