Good idea! Here's some stuff I got from Parade Magazine. Most of them fit right in with what we're trying to do according to "Plan"....
You Can Lose Weight
Publication Date: 12/28/2006
Forget all the complicated eating plans or one-size-fits-all diets. These simple rules are the key to a lifetime of healthy eating:
1. Know how many calories you need to eat each day.
To learn how many calories you should be eating, click here.
2. Eat 5 or 6 small meals throughout the day.
Letting yourself get too hungry causes a drop in blood sugar and can lead to bingeing. Keep snacks to approximately 200 calories each and make sure they combine protein, carbs and healthy fats.
3. Consume 5 or 6 servings of fruits and vegetables every day.
There is no replacement for these nutritional powerhouses, filled with fiber, vitamins and antioxidants. (Dark-colored fruits and vegetables are best.)
4. Become a label-reader.
Eliminate trans fats and saturated fats. Aim for a diet of 40% carbohydrates (whole grains and fruit), 30% lean protein (chicken breasts and turkey) and 30% healthy fats such as olive oil.
5. Choose healthy carbs.
Switch to whole grains—wheat bread, brown rice, fruits and vegetables, for example. Eliminate refined carbs such as sugar and white flour. Limit alcohol consumption, which is fairly high in calories.
6. Practice portion control.
A serving of protein should be about the size of your palm, and a serving of carbs is no larger than a fist.
7. Eliminate sugary drinks and fruit juices.
Switch to diet sodas and water. Aim for 8 glasses of water a day.
8. Eat fish three times a week.
Deep-water fish that contains omega-3s will protect your heart from disease. Look for wild salmon, mackerel and sardines. You also can get omega-3s from fortified eggs.
9. Carry healthy snacks with you.
Fill small bags with almonds or walnuts, or keep a low-fat yogurt handy to stave off candy and cookie temptation. Other good choices: apple slices with a spoonful of peanut butter or low-fat string cheese.
And don't forget to allow yourself a treat!
It’s natural to splurge now and then, just don’t use it as an excuse to binge.
Get Fit Kit
You don’t have to buy expensive equipment or join a fancy gym. Start simply with...
• A pedometer
Track the number of steps you take each day. Less than 4,000 steps is sedentary. Optimum goal: 10,000. Aim for 500-step increments, easily achievable if you park your car farther away or use the stairs.
• A pair of sneakers
Look for sneakers with firm support at the heel, cushioning to absorb shock and enough room to wiggle your toes.
• Comfortable clothes
If exercising outdoors, dress warmly, including hats and gloves; indoors, look for moisture-wicking fabrics.
• Light hand weights
Women, try two gradations: 3 and 5 pounds; for men, 5 and 8 pounds.
The hardest part of life is to live while you're alive.
- Great Big Sea
- "Here and Now"
LAWL Goal - 105 lbs. (300-195)