Tipping the scale in your favor

*** I am not a doctor this is my own opinion  if you have questions talk to your doctor***

You step on the scales only to discover another 10 pounds has edged the number upwards. In my case my favorite jeans were really snug. What can you do to make the number go down and STAY THERE? With behavior modification and lifestyle changes you can achieve and maintain a healthy weight. It is much easier said than done TRUST me.
 It is important to learn what factors may have caused you to gain weight.
* It runs in your family
*Eating when you are lonely/bored/sad/stressed
*Eating just because food is there
* Rewarding yourself with food
* Taking medicine that makes you feel hungry

Once you figure out what your weight gain triggers are, you can learn ways to battle it. It is a life long battle that doesn't just go away because you want it to. I have lost the battle way more than one time!

Change you mind and your body.
You've heard it said a MILLION times before, but the best formula for successful weight loss is to reduce the total number of calories you take in and increase your physical activity. No this does't mean run out and join a gym or go from working out 4 times a week to twice a day every day. It means do more today than you did yesterday. you know what your body needs/can handle. Long-term success isn't about finding the "right diet." It's about changing behaviors that have led to weight gain and making a plan to develop healthier eation and physical activity habits all while working on fighting your mind.
Set specific goals just for weight loss; rather than saying I have a goal of losing 20 lbs,be more detailed about your goals. I want to workout 3 days a week, I will eat at home 5 days, I will pack my lunch, I will drink water daily. I find at this time it is All about tracking, I personally use Myfitnesspal because honestly I keep my phone with me always and this way I can track everyBLT (bite, lick, taste). If you track everything that you put in your mouth honestly for one week you will better know how to make a lifestyle change that will work for you. ONce you have evaluate your eating habits to to train yourself to eat without doing anything else and focus ont eh taste and smell of your food.
Here are some healthy habits to help you on your journey:
* Eat breakfast - you are breaking a fast - telling your body it is time to wake up burn some fat.
* Eating the sametime everyday then your body will know you are going to not starve it.
* Switch to whole grains and Non starch vegetables
*Cut out sugar-sweetened beverages (sweet tea, soda, fruit juice)
* limit your alcohol intake
* Portion...Portion....Portion
* Move..Move..Move in anyway shape or form
* Support, it really helps to have a group of people who are your support.

Remeber weight gain doesn't happen overnight, and neither do long-term changes. Concentrate on making one change at a time, and reward yourself for your progress and before you know it you will be going where you want to be!

Until next time,
Mel

Life Happens

Life happens even when you don’t see it happening. I am now a Mom of three kids, three can you believe that? I find it hard to believe at times, I felt so blessed with Allona ( who is now 7!), Then Elijah “Eli” (who is 4) came along and I was over the moon happy one boy one girl life was great.  Then as I gave away all my baby stuff and content with my life Austin Wayne ( he is 1) came along and now we have 3.
With all that happening I never lost my weight from Eli not only that but I gained weight, in January on 2015. That was so stressful, to be at that weight Dr. Nowzaradan has always told me that 300 pounds is just one pound away from 700 I did/do believe him. Since I gave birth to Austin I have been working very hard to get my weight down to where I am comfortable. I am not there yet, I have worked hard but not hard enough. I have faith I can do it, I have something I am working towards again. I believe goals are very important, do any of you remember my weight chart? It hangs on my bedroom wall, it is the first thing I see in the morning and the last thing I see at night. I have made a new chart and new goals. I believe goals helps to push me in the direction of my dreams.
Truthfully for me the HARDEST part is getting started, I want to do it I have the knowledge and then I blow it. Have you ever felt that way? That you really want something but getting started is hard or that the fear of failure (in my case again) stops you. Maybe it is just me (I am the first to say I am crazy lol) I find my self doing the wrong thing and then beating myself up for it. It is a vicious cycle I have had most my life I wish I was better, I want to be better, I am working on being better. I have a full lengh mirror in my bedroom and I use a perment black marker to say the things I need to hear. I have also been a member of Weight Watchers for 2 years, I love it. I love the leader and the group of people cheering me on.

Things I know :
1.) I am an adult and I control things that go in my mouth.
2.) Things in life are always changing for the good and the bad....food can not be the answer.........


Until next time,
Me...

Part 1: Healthy Foods and Grams of Net Carbs

Meat and Seafood All Seafood, red meat, white meat, and organ meats are high in protein and great. BEWARE of: The carb content of some shellfish and seafood.                               Foods bulked out with rusk (flour) like sausage, “chicken shapes”, hot dogs and economy burgers Anything coated in breadcrumbs or batter Meats that come covered in sugary glazes or pre-packaged with starchy sauces Meats cured with sugar/honey
Food	Serving Size		Grams of Net Carbs
Raw Shrimp	¼ lb		5
Squid	¼ lb		9
Imitation Crab	1 oz		4.6
VEGETABLES
Vegetable	Serving Size		Grams of Net Carbs
Alfalfa sprouts	½ cup		0.2
Artichoke hearts, marinated	4 pieces		2
Artichoke hearts, canned	1 heart		1
Arugula	1 cup		0.4
Avocado, Haas	½		1.8
Beans: green, snap, string, wax	½ cup, raw		2.1
Bok choy (pak choi)	1 cup, raw		0.4
Boston/Bibb lettuce	1 cup, raw		0.8
Broccoli florets	½ cup		0.8
Cabbage, green, red, savoy	½ cup shredded		1.1
Cauliflower florets	½ cup		1.4
Celery	1 stalk		0.8
Celery root (celeriac)	½ cup, grated		3.5
Chicory greens	½ cup		0.1
Chinese cabbage	½ cup, shredded		0
Chives	1 tablespoon		0.1
Cucumber	½ cup, sliced		1
Daikon radish	½ cup		1
Endive	½ cup		0.4
Escarole	½ cup		0.1
Fennel	½ cup		1.8
Greens, mixed	1 cup		0.4
Iceberg lettuce	1 cup		0.2
Jicama	½ cup		2.5
Loose-leaf lettuce	1 cup		1
Mesclun	1 cup		0.5
Mung bean sprouts	½ cup		2.1
Mushrooms, button, fresh	½ cup		1.2
Olives, black	5		0.7
Olives, green	5		0
Onion	2 tablespoons, chopped		1.5
Parsley (and all fresh herbs)	1 tablespoon		0.1
Peppers, green bell	½ cup		2.1
Peppers, red bell	½ cup		2.9
Radicchio	½ cup		0.7
Radishes	6		0.5
Romaine lettuce	1 cup		0.4
Scallion/green onion	¼ cup		1.2
Spinach	1 cup		0.2
Tomato	1 small (3–113g / 4oz)		2.5
Tomato	1 medium		3.3
Tomato, cherry	5		2.2
Watercress	½ cup		0
COOKED VEGETABLES
Vegetable	Serving Size		Grams of Net Carbs
Artichoke	½ medium		3.5
Asparagus	6 spears		2.4
Bamboo shoots, canned, sliced	½ cup		1.2
Beans, green, wax, string, snap	½ cup		2.9
Beet greens	½ cup		3.7
Bok choy (pak choi)	½ cup		0.2
Broccoflower	½ cup		2.3
Broccoli	½ cup		1.7
Broccoli rabe	½ cup		2
Brussels sprouts	¼ cup		1.8
Cabbage, green	½ cup		1.6
Cabbage, red	½ cup		2
Cabbage, savoy	½ cup		1.9
Cardoon	½ cup		2.7
Cauliflower	½ cup		0.9
Celery	½ cup		1.2
Chard, swiss	½ cup		1.8
Chayote	½ cup		1.8
Collard greens	½ cup		2
Dandelion greens	½ cup		1.8
Eggplant	½ cup		2
Escarole	½ cup		0.1
Fennel	½ cup		1.5
Hearts of palm	1 heart		0.7
Kale	½ cup		2.4
Kohlrabi	¼ cup		2.3
Leeks	½ cup		3.4
Mushrooms, button	¼ cup		2.3
Mushrooms, shiitake	¼ cup		4.4
Mustard greens	½ cup		0.1
Nopales (cactus pads)	½ cup		1
Okra	½ cup		2.4
Onion	¼ cup		4.3
Peppers, green bell, chopped	¼ cup		1.9
Peppers, red bell, chopped	¼ cup		1.9
Pumpkin	¼ cup		2.4
Rhubarb, unsweetened	½ cup		1.7
Sauerkraut	½ cup, drained		1.2
Scallions	½ cup		2.4
Shallots	2 tablespoons		3.1
Snow peas/snap peas in the pod	½ cup		3.4
Sorrel	½ cup		0.2
Spaghetti squash	¼ cup		2
Spinach	½ cup		2.2
Summer squash	½ cup		2.6
Tomatillo	½ cup		2.6
Tomato	¼ cup		4.3
Turnips (white), mashed	½ cup		3.3
Water chestnuts	¼ cup (canned)		3.5
Zucchini	½ cup		1.5
SOY/VEGETARIAN
Product	Serving size		Grams of Net Carbs
Almond milk, unsweetened	1 cup		1
Quorn burger	1		4
Quorn roast	113g / 4oz		4
Quorn unbreaded cutlet	1		3
Seitan	1 piece		2
Shirataki soy noodles	½ cup cooked		1
Soy “cheese”	1 slice		1
Soy “cheese”	28g / 1oz		2
Soy milk, plain, unsweetened	1 cup		1.2
Tempeh	½ cup		3.3
Tofu, firm	113g / 4oz		2.5
Tofu, silken, soft	113g / 4oz		3.1
Tofu “bacon”	2 strips		2
Tofu “Canadian bacon”	3 slices		1.5
Tofu “hot dogs”	1		2.0–5.0 (depending on brand)
Tofu bulk “sausage”	57g / 2oz		2
Tofu link “sausage”	2 links		4
Vegan “cheese,” no casein	1 slice		5
Vegan “cheese,” no casein	28g / 1oz		6
Veggie burger	1 burger		2
Veggie crumbles	¾ cup		2
Veggie “meatballs”	4–5 balls		4
DAIRY
Cheese		Serving Size		Grams of net carbs
Blue cheese		2 tablespoons		0.4
Brie		28g / 1oz		0.1
Cheddar or Colby		28g / 1oz		0.4
Cream cheese		2 tablespoons		0.8
Feta		28g / 1oz		1.2
Goat cheese, soft		28g / 1oz		0.3
Gouda		28g / 1oz		0.6
Mozzarella, whole milk		28g / 1oz		0.6
Parmesan		28g / 1oz		0.9
Swiss		28g / 1oz		1
Cottage cheese, 2% fat		½ cup		4.1
Cottage cheese, creamed		½ cup		2.8
Milk, whole, evaporated		2 tablespoons		3
Quark		113g / 4oz		5
Ricotta, whole milk		½ cup		3.8
Sour cream		1 tablespoon		1
Yogurt, low carb		113g / 4oz		3
Yogurt, plain, unsweetened, whole milk		113g / 4oz		5.5
Yogurt, Greek, plain, unsweetened whole milk		113g / 4oz		3.5
Heavy whipping or “double” cream (fluid)		½ cup		7
Heavy whipping or “double” cream (whipped)		½ cup		3
FATS AND OILS
Butter
Lard/Dripping
Mayonnaise
Canola Oil
Coconut Oil
Safflower Oil
Flaxseed Oil
Olive Oil
Sesame Seed Oil
Grapeseed Oil
Walnut Oil
SWEETENERS
Splenda (sucralose)
Truvia or SweetLeaf (natural products made from stevia)
Sweet’N Low (saccharin)
Xylitol (available in health food stores and some supermarkets)
For granulated sweeteners, count every 1tsp as 1g net carbs because these products can contain bulking agents which invoke an insulin response.
DRINKS AND ALCOHOL
Acceptable drinks
Clear broth/bouillon (not low sodium, no added sugar).
Club soda.
Cream, heavy or light, or half-and-half (28g / 1oz to 140g / 5oz a day).
Caffeinated or decaffeinated coffee.
Caffeinated or decaffeinated tea.
Diet soda sweetened with noncaloric sweeteners.
Lemon juice (2.5g) and Lime juice (2.9g)
Plain or essence-flavored seltzer (must say “no calories”).
Herb tea (without added barley or fruit sugars).
Unsweetened, unflavored soy or almond milk
Water (tap, spring, filtered, or mineral).
Spirits and dry wines
Beverage		Serving size		Grams of Net Garbs
Beer, light		336g / 12oz		7
Beer, low-carb		336g / 12oz		3
Bourbon		28g / 1oz		0
Champagne		113g / 4oz		4
Gin		28g / 1oz		0
Mixers, sugar free		1 serving		4
Rum		28g / 1oz		0
Scotch		28g / 1oz		0
Sherry, dry		57g / 2oz		2
Vodka		28g / 1oz		0
Wine, dry dessert		140g / 5oz		4
Wine, red		140g / 5oz		2
Wine, white		140g / 5oz		1
FRUIT AND NUTS
Fruit		Serving Size		Grams of Net Carbs
Blackberries, fresh		¼ cup		2.7
Blackberries, frozen		¼ cup		4.1
Blueberries, fresh		¼ cup		4.1
Blueberries, frozen		¼ cup		3.7
Boysenberries, fresh		¼ cup		2.7
Boysenberries, frozen		¼ cup		2.8
Cherries, sour, fresh		¼ cup		2.8
Cherries, sweet, fresh		¼ cup		4.2
Cranberries, raw		¼ cup		2
Currants, fresh		¼ cup		2.5
Gooseberries, raw		½ cup		4.4
Loganberries, raw		¼ cup		2.7
Melon, cantaloupe balls		¼ cup		3.7
Melon, Crenshaw balls		¼ cup		2.3
Melon, honeydew balls		¼ cup		3.6
Raspberries, fresh		¼ cup		1.5
Raspberries, frozen		¼ cup		1.8
Strawberries, fresh, sliced		¼ cup		1.8
Strawberries, frozen		¼ cup		2.6
Strawberry, fresh		1 large		1
Nut or Seed		Serving Size		Grams of Net Garbs
Almonds		24 nuts		2.3
Almond butter		1 tablespoon		2.5
Almond meal/flour		¼ cup		3
Brazil nuts		5 nuts		2
Cashews		9 nuts		4.4
Cashew butter		1 tablespoon		4.1
Coconut, shredded unsweetened		¼ cup		1.3
Macadamias		6 nuts		2
Macadamia butter		1 tablespoon		2.5
Hazelnuts		12 nuts		0.5
Peanuts		22 nuts		1.5
Peanut butter, natural		1 tablespoon		2.4
Peanut butter, smooth		1 tablespoon		2.2
Pecans		10 halves		1.5
Pine nuts (piñons)		2 tablespoons		1.7
Pistachios		25 nuts		2.5
Pumpkin seeds, hulled		2 tablespoons		2
Sesame seeds		2 tablespoons		1.6
Soy “nuts”		2 tablespoons		2.7
Soy “nut” butter		1 tablespoon		3
Sunflower seeds, hulled		2 tablespoons		1.1
Sunflower seed butter		1 tablespoon		0.5
Tahini (sesame paste)		1 tablespoon		0.8
Walnuts		7 halves		1.5
DRESSINGS AND CONDIMENTS
As with meats, beware of sauces and dressings that contain sugar or starchy thickening agents.
Condiment, Herb, or Spice		Serving Size		Grams of Net Carbs
Ancho chili pepper		1 pepper		5.1
Anchovy paste		1 tablespoon		0
Black bean sauce		1 teaspoon		3
Capers		1 tablespoon		0.1
Chipotle en adobe		2 peppers		2
Clam juice		1 cup		0
Coconut milk, unsweetened		½ cup		1.9
Cocoa powder, unsweetened		1 tablespoon		1.2
Enchilada sauce		¼ cup		2
Fish sauce		1 teaspoon		0.2
Garlic		1 large clove		0.9
Ginger		1 tablespoon grated root		0.8
Horseradish sauce		1 teaspoon		0.4
Jalapeño chili pepper		½ cup sliced		1.4
Miso paste		1 tablespoon		2.6
Mustard, Dijon		1 teaspoon		0.5
Mustard, yellow		1 teaspoon		0
Pasilla chili pepper		1 pepper		1.7
Pesto sauce		1 tablespoon		0.6
Pickapeppa sauce		1 teaspoon		1
Pickle, dill or kosher		½ pickle		1
Pimento/roasted red pepper		28g / 1oz		2
Salsa, green (no added sugar)		1 tablespoon		0.6
Salsa, red (no added sugar)		1 tablespoon		1
Serrano chili pepper		½ cup		1.6
Soy sauce		1 tablespoon		0.9
Sriracha		1 teaspoon		1
Tabasco or other hot sauce		1 teaspoon		0
Taco sauce		1 tablespoon		1
Tahini (sesame paste)		2 tablespoons		1
Vinegar, balsamic		1 tablespoon		2.3
Vinegar, cider		1 tablespoon		0.9
Vinegar, red wine		1 tablespoon		1.5
Vinegar, rice (unsweetened)		1 tablespoon		0
Vinegar, sherry		1 tablespoon		0.9
Vinegar, white wine		1 tablespoon		1.5
Wasabi paste		1 teaspoon		0
Dressing		Serving Size		Grams of Net Carbs
Blue cheese dressing		2 tablespoons		2.3
Caesar salad dressing		2 tablespoons		0.5
Italian dressing		2 tablespoons		3
Lemon juice		2 tablespoons		2.5
Lime juice		2 tablespoons		2.9
Oil and vinegar		2 tablespoons		1
Ranch dressing		2 tablespoons		1.4