Okay, so you made it through Turkey day, now the challenge is to make it through the next few weeks without gaining weight.  The average weight gain during the holidays is 5-7 lbs.  So, below are some tips on how to maintain your weight for the next few weeks....then you can go on your new weight loss plan starting Jan 1, 2010. 

1.  EAT BREAKFAST!  - Please do not forget to eat breakfast.  Studies show that people who eat breakfast will eat fewer calories throughout the day. 

2.  Exercise MORE!  OMG!  did she say exercise more?  Yes I did.  If you are going to indulge (or over-indulge) then you have to burn more energy/calories.  Now, you can decide on how YOU want to exercise more.  Dancing, walking, hiking, biking, golfing, swimming, are just a few ways to keep you moving.  Guess what else exercise does.  It helps you cope with STRESS!  So exercising more during the holidays will help you maintain your weight, AND it will help you maintain your sanity. 

3.  Eat a healthy snack, salad or bowl of broth based soup before going to a party - Doing this will take the edge off of your hunger and you are less likely to pig out...I mean over eat. 

4.  Use a plate - Putting your food on a plate will help you keep track of what you have eaten.  Grazing leads to mindless eating, which leads to extra calories consumed. 

5.  Control your portions - Keep your portions small especially of the dangerous, creamy, cheesy, chocolaty goodies that are out there.

6.  Enjoy what you eat - Take your plate, sit down and slowly savor every bite.  Take time to enjoy what your are eating.  Take in the smell of the food, the texture, the flavor, the spices, and also, the music, the people, and the decorations.  When we take time to eat, it gives our stomach time to tell our brain, we are full and satisfied. 

Good luck and Happy Holidays

According to Christine Ekeroth, ACE Fitness Workout Watchdog September/October 2009, yes it can. 

"As advertised, P90X is an intense home exercise program that can produce results, but only for those who are somewhat fit already and can maintain a heavy training schedule and use good exercise technique to avoid injury.  The intensity and dedication required may be discouraging to those who are less fit or who don't have the time to exercise 60-90 minutes per day.  Individuals with any physical limitations or who have been sedentary should be encouraged to choose a more appropriate program."

Fitness educator and ACE spokesperson Sabrena Merrill, M.S., had mixed feelings about P90X.  She liked the pre-workout instructions to perform a fitness self-test to determine the correct resistance and level of intensity.  HOWEVER, she only recommends this program to "an individual who is already somewhat fit..."  She further warns "if a person is sedentary and/or very deconditioned, attempting this program could result in injury." 

So if you have been working out for some time and want to kick it up, P90X might be the answer for you.  If you're a couch potato, you might want to start a fitness program and maybe even higher a personal trainer BEFORE trying P90X. 

I received an email from Active.com offering a $15 off coupon on the entry fee for the Marathon.  Here is the link:
http://www.active.com/images/newsletters/pf_rock_n_roll/index.html

This might help those of you that have been on the fence about entering.  Maybe the coupon will be an incentive to get your boooty running, or trotting or walking and trotting with a little jogging in between.... you get the point. 

I'm nursing a hamstring/glute injury and I'm hoping to be healthy enuf to run a 5K next month.  This injury is literally a pain in my left ass cheek.  It's preventing me from walking/hiking inclines.  Thank goodness I can cycle because I don't know how else I would get in my cardio workouts. 

Anywho, keep moving my friends!

Anna

Here is an article by Becky Hand, a licensed and registered dietitian.  She tries to set the record straight on High Fructose Corn Syrup....  http://www.sparkpeople.com/resource/nutrition_articles.asp?id=486

Happy October to everyone.  Made it to the October Fest at Tempe Town Lake on Sunday.  Ate a brat, had a sip of beer and danced a little polka dance.  A good time was had by all.

Results from the Barium test came back clear.  So my colon, upper & lower GI are in great shape.  wooo whooo!

I've been on the Thyroid meds for about 30 days and I'm starting to feel more like myself.  My energy level has increased and I'm not feeling the horrible fatigue that would just cripple me.  I have a follow up appointment with my Endocrinologist next month to make sure I'm not being overdosed on Thyroid medication.  There are some severe side effects such as increased anxiety or heart palpitations and bone loss (which could come back to bite me in the HIP when I'm 60).  I'm keeping my journal updated with any funny business my body throws at me but at the same time, I'm enjoying the feeling of having me back! 

Ok, I know some you suffer from the munchies in the evening (and I'm not talking about the drug induced type of munchies).  I love having a snack in the evening too.  Some experts say not to eat after 7:00 p.m.  Seriously!?  With my schedule, that's just not an option.  So I've learned to snack smarter.  A dozen wings right before bed, NOT smart.  Plain air popped popcorn, smart.  If you must have butter, go lightly!  I like to sprinkle Parmesan cheese on my popcorn or on the nights that I'm wanting something spicy, I drizzle Frank's Red Hot Original Cayenne Pepper Sauce, yummmmy!

If you're looking for a snack with a little more fiber, try munching on celery, carrots, cucumber or tomatoes.  Eating fruit is another way to snack smart.  Apples, pears, bananas, strawberries, and berries are a wonderful way to satisfy your sweet tooth. 

We all know the benefits of eating veggies and fruits, so go ahead and munch away.  Just remember to snack smarter! 

The benefits of exercise are tremendous.  The list goes on and on and on.  But for women experiencing peri-menopausal or menopausal symptoms, exercise can be the thing that helps a woman survive this event more gracefully.   Below is a link to an article from SparkPeople on the blessed subject!  Enjoy the read and remember, they're not "HOT FLASHES", they're "POWER SURGES"
http://www.sparkpeople.com/resource/fitness_articles.asp?id=438

Ok, so I had a Barium Swallow Test yesterday.  It entails you drinking Barium while the Radiologist and Tech take x-rays of your stomach/pelvic area.  It helps the Radiologist see if there is something wrong with your "innards."  I took a peek at the monitor during parts of the test and I could see the Barium going down my esophagus, into upper GI, and then into the lower GI.  COOL!  I had this test to rule out GI problems.  I've been having a mystery pain in my pelvic/abdominal area for several months.  Me and my docs are trying to find out what is causing the pain.  I'm waiting to hear from my doc regarding the results. 

This is a fasting test, so no food or drink after midnight.  I recommend that you get a very early appointment the next day that way you won't be hungry for an entire day.  Also, you may get a little constipated or experience some bloating and/or gas!  Lastly, don't be alarmed if the day after your test you see a white poo nugget in your toilet.  The Barium turns your poo white as a Beluga Whale.  Beluga Whales are cute.  My white poo was not!  If you would like to see a picture of my poo, no just kidding, if you would like to see a picture of a Beluga Whale click on the link and imagine a small version of that swimming in your toilet bowl. 
http://en.wikipedia.org/wiki/Beluga_(whale)

Captain's Log - Day 3 - 9:12 a.m. - Thyroid meds taken. Have not left the compound.  Weather a factor in leaving compound.  Disposition of inhabitants unknown.  Will venture out later.