Healthy Food Chart for Everyone

Too often I see people get consumed with having to burn a certain number of calories each day or they feel like they’ve failed.

Losing weight and maintaining a healthy body weight isn't just about how many calories you can burn every day on an elliptical, treadmill, or bike…

Instead, you should focus on building your metabolism for long-term results. That means cleaning up your nutrition and eating healthier foods, as well as completing both cardio and resistance training sessions.

You'll also want to make sure you don't fall into the trap of relying on your cardio machine to give you an accurate read out of how many calories you're actually burning. For the most part many of the machines give you a far higher readout and don't take into account age, weight, fitness level, or many other factors that go in to how many calories you are expending for a particular activity in a specific time frame.

Don't stress over the exact number since in the end it is more of a guesstimate than an actual figure. By using a little trial and error and writing down your daily routine you will quickly find out how much activity versus food intake you will need to break even and lose weight.

Lately we’ve heard a lot about setting our goals for the New Year. In addition to setting goals staying motivated while acquiring these goals is just as important. Some of these I have covered in the past already but there are some wonderful other insights from life coach Susan Liddy who wrote these "50 Fabulous Ways to Stay Motivated!" Here they are:

1. See yourself successful.
2. Identify the importance of your intention.
3. Assume the position of success.
4. Take small steps.
5. Acknowledge yourself.
6. Know when to rest.
7. Enlist a partner.
8. Let go of expectations.
9. Stay in gratitude.                                                                                                                              10. Feel your feelings.
11. Measure your progress.
12. Do not compare yourself to others.
13. Embrace your humanity.
14. Adjust your plan as needed.
15. Maintain perspective.
16. Disengage in the struggle.
17. Establish a reward system.
18. Anchor the positive feelings.
19. Speak positively to yourself.
20. Smile as you move toward your goal.
21. Remember to balance.
22. Move toward versus push yourself.
23. Go with the flow.
24. Create a structure.
25. Allow for many paths.
26. Stay within your abilities.
27. Tell people about your goal.
28. Trust that you will accomplish your goal.
29. Ask for help.
30. Assume “just do it”.
31. Believe you will be successful.
32. Allow yourself to experiment.
33. Disengage from nay sayers.
34. Vent versus complain.
35. Keep it fresh.
36. Hire a coach.
37. Follow in someone’s footsteps.
38. Place reminders.
39. Breathe through.
40. Giggle and laugh.
41. Forgive your past “failings”.
42. Learn from your past “failings”.
43. Create solutions for your excuses.
44. Practice patience.
45. Remember why it’s important.
46. Travel every avenue.
47. Keep an open mind.
48. Research your questions.
49. Get creative.
50. Celebrate B-I-G!

Dessert is usually the one thing that is hardest to pass up when you are working hard to lose weight. One way to get in a sweet treat without the added calories is to make a fruit-based dessert. Apple Oatmeal Crumble is an easy dessert to make and is also low in calories and fat so it can fit into your weight loss plan.

Each serving has 122 calories and 2 grams of fat. Additionally there are 3 grams of fiber which will help this delicious dessert keep you feeling full. A nutritional profile of this recipe is available.

Besides enjoying this dish for dessert try it for an afternoon snack as well. Don't forget to save this recipe to your My ND Recipes.

Thankfully things thawed out a little so I was able to safely take Bruce for a walk before lunch and I will gladly go back out with him again in a little while. It's been nice to stay home today but it also feels good to get some fresh air every few hours. This morning was filled with the usual mix of household duties and a little work. Will was having a hard time deciding what he wanted to do but after a good nap he seems pretty happy to be playing in his "jungle" now and Bruce is always happy to be supervising! You would think that would mean a little hands free time for me but I need four hands to keep Bruce from licking him!

I just ate a quick bowl of soup for lunch because I am a little tired of turkey sandwiches...I have been on a bit of a binge since I've had Will and now I think I am going to take a break from them. I also had a cheese stick and some crackers.

This Meal Provides Approximately: Grains = 2-2.5 ounce (+whole), Vegetables = 0.5-0.75 cup, Milk = 0.5 cup, Discretionary Calories = 10 kcals (reduced fat cheese)

It's Monday and although I was excited to get back to my routine I'm feeling a little sad that the holidays, the wedding, and vacation are over. But on a positive note, that means Boot Camp tonight. Yeah! The new session starts at 8pm. After all the eating, I'm ready for a tough workout. Happy Monday....it's almost over.

 *For an at home butt kicking, try The Method: Cardio Boot Camp with Tracy Mallet (amazon.com). It was selected by the American Council on Exercise to study the fitness benefits of boot camp workouts.

Sorry no pictures today, my camera battery is dead:(