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Welcome to Diet-Depot-Newsletter - Issue 20
How are you today?
Todays issue will deal with a standstill....
Plateaus!!!
If you haven't hit one yet, chances are you will hit a plateau at some point in
your weightloss efforts. By reading this you will be more prepared for the plateau!
If you are on a plateau now...please read on....
Be sure to take a look at the recipes I provided!
NOTE: If you are not interested in the products....
Be Sure to Scroll Past them,
there is more in this issue below the products that may interest you.
Check Table of Contents!
Contents
1. Sponsored Ads
2. Tips
3. Article - Plateaus....Oh No! Not a Plateau! Why? Why? Why?
4. Calorie Counter Plus Books
5. Start exercising to break the Plateau -
Fitness Equipment Shopping Links - Compare and Save
6. Don't Misjudge! Weigh Food Correctly!!
7. Poem - Only One Pound
8. Recipes
9. Back Issues
10. Newsletter Closure
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Tips
It is not a diet that you need,
but a change with your eating patterns to create a life long healthy diet.
Many people who lose weight will put it back on again when they stop
their weight reducing diet. Dieting is a temporary cut back of an
unhealthy diet that caused you add all that unwanted weight.
their weight reducing diet. Dieting is a temporary cut back of an
unhealthy diet that caused you add all that unwanted weight.
Once you have lost weight,
to keep the weight off you must stick to a lifelong healthy diet.
Plateaus....
Oh No! Not a Plateau!
Why? Why? Why?
So you are still dieting and watching all you eat and
you are not losing any more unwanted weight!!
Even people who exercise hit those nasty plateaus!
Even people who exercise hit those nasty plateaus!
Here you are, disappointed, frustrated, and ready to say I can not do this any longer!
You are starting to believe the desired weight that you are aiming for will never happen....
This happens to all of us!!
First thing to do is to review what you have been eating and doing...
Are you eating more calories than you think?
Are you nibbling while cooking?
Are you nibbling while cooking?
Are you taking 1 cookie here and 1 cookie there when you weren't before?
Are you taking slightly larger portions?
Important Question:
Have you slowed down your metabolism by eating to few calories???
So...
You have lost weight....
You have cut down on your food intake but....
Are you now eating the amount of calories each day that it takes maintain your new current weight???
If you are, try cutting out a few more calories.
What can you do to get back on track to lose that unwanted weight....
Lower your calorie intake if you are eating right. That is a good idea for people who are eating all daily meals......
Do NOT lower your calorie intake if you are already eating too little and slowing your metabolism because of undereating!!
Do NOT lower your calorie intake if you are already eating too little and slowing your metabolism because of undereating!!
Get a NutriCounter to keep track of your intakes!
The reduction in your daily calorie intake should be no more than 500 calories less than calories needed to maintain present body weight.
To help balance your calorie intake with your calorie expenditure, multiply your desired weight by 10 calories per pound,
then and add some more calories according to how active you are throughout the day.
Note: See 2 other Calorie Counter Books below...
Add more water intake....Yes drink more water!!!
Insufficient amounts of water will slow down breakdown of your body fat.
Try 4-5 mini meals instead of 3 larger ones.
After you eat...your body will start burning calories and your metabolism kicks in
while your body is digesting the mini meal...
A mini meal can be a yogurt....a fruit bowl....a slice of whole wheat toast!
When you go for more than 4 or 5 hours without eating, your body reacts as if this is a fast,
and will adapt by slowing down your metabolism and conserving stored energy, which is your fat.
NEVER Skip Breakfast!
If you don't like breakfast...have a piece of fruit with a cup of milk or decaffeinated coffee or tea...
Put something in your body to start your metabolism!!
Don't keep it idle by skipping this meal!
Try cutting out something...
Something small may help get you back to losing weight again.
Try leaving out cream in your coffee or tea...Add less sugar!!
Leave out mayonaise in your sandwich...Try mustard...
Add one less slice of cheese or coldcuts on your sandwich.
Skip the grated cheese on your pasta dish.
Have 1 less pancake.
Have 1 less egg.
Skip the bun on a hotgog or burger.
Don' t have a cheeseburger...Skip the cheese and add some onions, lettuce and tomatoes instead.
Use Balsamic vinegar or lemon in your salad instead of dressings.
While cutting calories....realize that you are also cutting your daily vitamin and mineral intake while doing so.
Take a multi vitamin to assure that you are getting adequate nourishment while you are cutting your calorie intake...
Avoid eating carbohyrates before bedtime.
This will trigger insulin, which will prevent fat-burning while you sleep and will incourage fat storage.
Get yourself a Diet Journal and record all you eat and watch your patterns.
You may surprise yourself!
Step up your activities!!
Maybe it is time to start adding some sports or an exercise program to your life.
Play tennis, pingpong, go outside and play catch or Frisbee with a friend or child.
Start taking walks....Ride a bike around town...Sight see as you walk or ride...
You can problary get some nice decorating ideas for your home and garden while doing so....
Find a park and enjoy nature while you walk...
Join a gym....or buy some home exercise equipment or exercise tapes...
Already exercising??
Time to increase the time on the routine!!
Time to increase the time on the routine!!
Add something new to your program...
Switch your exercise to something different...
Add Strength Training
Dieting burns fat but often decreases your muscle mass while you are losing weight...
We often don't realize we have lost important muscle...
Muscle burns calories for us....and increases our metabolism!!
Rebuild the lost muscle by adding some strength/muscle building exercises!
In a while, your metabolism will increase!!
Cross train with strength building exercises and aerobics!
Did you know that a severe cut back in calories that you eat can also reduce the calories burned during exercise?
Could it be that you are lossing fat and adding muscle while you have been exercisng??
Muscle weighs more than fat and the scales will not show fat loss if you are adding more muscle mass....
But you are losing that unwanted fat!
Muscle may weigh more than fat but it is leaner looking than fat!! So you may be losing in inches!!
Don't just use a scale....
Use a measuring tape while dieting alongside your scale!
Keep the muscle weight and lose the fat weight is what you want!!
And always remember that weight can also fluctuate with water retention.
Monitors -
Compare and Save
Tanita TBF-621 Body Fat Monitor and Scale
Click HERE for Body Fat Scales from Body Trends!
For an extensive selection of Heart Rate Monitors, visit Bodytrends.com
Walking Pedometers - How much did you walk today?
Find out with one of these...
These 2 are really nice with the extra features!!!!
 |
Oregon Scientific PE316CA Pedometer with Calorie Counter Kitchen;Usually ships within 24 hours; Buy New: $14.99 |
|
Don't Misjudge! Weigh Food Correctly!!
Polder 18-Ounce Diet Scale
Kitchen;Usually ships within 24 hours; Buy New: $9.49
 |
Frieling Accu Balance 350 Mechanical Scale Kitchen;Usually ships within 24 hours; Buy New: $17.95 |
 |
Soehnle Culina Plus Analog Food Scale Kitchen;Usually ships within 24 hours; Buy New: $19.99 |
 |
Digital Kitchen Scale Kitchen;Usually ships within 24 hours; Buy New: $29.99 |
 |
Frieling Accu Balance 400 Electronic Diet/Health Scale Kitchen;Usually ships within 24 hours; Buy New: $39.95 |
 |
Soehnle Vera White Digital Food Scale Kitchen;Usually ships within 24 hours; Buy New: $49.99 |
Poem
Only One Pound
Hello, do you know me?
If you don't, you should. I'm a pound of fat,
And I'm the HAPPIEST pound of fat that you would ever want to meet.
Want to know why?
It's because no one ever wants to lose me;
I'm ONLY ONE POUND, just a pound!
Everyone wants to lose three pounds, five pounds, or fifteen pounds, but never only one.
So I just stick around and happily keep you fat.
Then I add to myself, ever so slyly, so that you never seem to notice it.
That is, until I've grown to ten, twenty, thirty or even more pounds in weight.
Yes, it's fun being ONLY ONE POUND OF FAT, left to do as I please.
So, when you weigh in, keep right on saying, "Oh, I only lost one pound."
(As if that were such a terrible thing.)
For you see, if you do this, you'll encourage others to keep me around because they'll think I'm not worth losing.
And, I love being around you - your arms, your legs, your chin, your hips and every part of you.
Happy Days!!!
After all, I'm ONLY ONE POUND OF FAT!!!
- Author Unknown
Hello, do you know me?
If you don't, you should. I'm a pound of fat,
And I'm the HAPPIEST pound of fat that you would ever want to meet.
Want to know why?
It's because no one ever wants to lose me;
I'm ONLY ONE POUND, just a pound!
Everyone wants to lose three pounds, five pounds, or fifteen pounds, but never only one.
So I just stick around and happily keep you fat.
Then I add to myself, ever so slyly, so that you never seem to notice it.
That is, until I've grown to ten, twenty, thirty or even more pounds in weight.
Yes, it's fun being ONLY ONE POUND OF FAT, left to do as I please.
So, when you weigh in, keep right on saying, "Oh, I only lost one pound."
(As if that were such a terrible thing.)
For you see, if you do this, you'll encourage others to keep me around because they'll think I'm not worth losing.
And, I love being around you - your arms, your legs, your chin, your hips and every part of you.
Happy Days!!!
After all, I'm ONLY ONE POUND OF FAT!!!
- Author Unknown
Resourceful Links
BMI Calculator - Need to know your healthy weight range?
This Body Mass Index Calculator will tell you!
Body Fat Calculator - This will tell you exactly what your body fat level is and will then display a table telling you what range you're in! http://www.weightlossguidance.com/bodyfat.html
NOTE:
These links below will ask you for a email address.
These links below will ask you for a email address.
When it does go to the Free Fitness Tools Tab towards the top of the webpage and fill it in on the page it takes you to:
Protein Calculator
Fat Calculator (Fat in your Food)
Carb Calculator
Fiber Calculator
Nutritional Food Database
Here you'll find a very easy-to-use, extremely comprehensive online database of more than 16,000 foods, including 100 of the most popular restaurants. You'll receive information on the amount of calories, fat, carbohydrates, protein, fiber, sugar, cholesterol, sodium and alcohol for any given food you'd like to learn more
Hot and Spicy Recipes
It has been known that hot spicy foods kick start your metabolism and burn more calories. Here are a few hot and spicy recipes to try.
Hot Salsa
Ingredients:
6-7 plum tomatoes, ripe, cut into quarters
1/2 large onion
1 8-oz. can tomato sauce
3-4 whole jalapenos
1 Tbsp. white vinegar
1-2 tsp. salt (to taste)
Combine all ingredients in a blender. Turn on and off a
few times to keep chunky consistency. Pour into a medium
saucepan. Heat over medium for 10-15 minutes, stirring
occasionally. Let cool and refrigerate, or use right away.
For hot dishes you can serve it warm without cooling first.
Ingredients:
6-7 plum tomatoes, ripe, cut into quarters
1/2 large onion
1 8-oz. can tomato sauce
3-4 whole jalapenos
1 Tbsp. white vinegar
1-2 tsp. salt (to taste)
Combine all ingredients in a blender. Turn on and off a
few times to keep chunky consistency. Pour into a medium
saucepan. Heat over medium for 10-15 minutes, stirring
occasionally. Let cool and refrigerate, or use right away.
For hot dishes you can serve it warm without cooling first.
___________________________________________________________
Salsa de Arbol
1 chile de arbol, stemmed, seeded
1 (15-ounce) can diced tomatoes
1/2 medium white onion, coarsely chopped
1 teaspoon dried Mexican oregano or wild marjoram
Pinch of sugar
1 teaspoon salt
Juice of 1/2 lime
Bring 1/2 cup water to a boil. In a dry cast-iron skillet, toast chile over
medium-low heat 2 minutes or until fragrant. Turn chile often and shake pan
to prevent it from scorching. Put toasted chile in a bowl, cover with
boiling water and let it soak until softened and reconstituted, about 15
minutes. Put chile, along with its soaking water, and remaining ingredients
in a food processor and pulse until combined but still somewhat chunky.
1 chile de arbol, stemmed, seeded
1 (15-ounce) can diced tomatoes
1/2 medium white onion, coarsely chopped
1 teaspoon dried Mexican oregano or wild marjoram
Pinch of sugar
1 teaspoon salt
Juice of 1/2 lime
Bring 1/2 cup water to a boil. In a dry cast-iron skillet, toast chile over
medium-low heat 2 minutes or until fragrant. Turn chile often and shake pan
to prevent it from scorching. Put toasted chile in a bowl, cover with
boiling water and let it soak until softened and reconstituted, about 15
minutes. Put chile, along with its soaking water, and remaining ingredients
in a food processor and pulse until combined but still somewhat chunky.
Do not purée.
Makes 2 cups.
___________________________________________________________
HOT PEPPER VINEGAR
INGREDIENTS
1 cup plus 2 tablespoons water
6 tablespoons white vinegar
1/4 teaspoon ground red pepper (preferably cayenne)
l/8 teaspoon salt
4 jalapeno peppers, quartered
DIRECTIONS
In a 2-quart saucepan combine the water, vinegar and seasonings bring to a boil over high heat. Add the jalapenos and remove from heat. Cool and refrigerate covered, overnight. Strain before using.
Makes about 3 cups.
INGREDIENTS
1 cup plus 2 tablespoons water
6 tablespoons white vinegar
1/4 teaspoon ground red pepper (preferably cayenne)
l/8 teaspoon salt
4 jalapeno peppers, quartered
DIRECTIONS
In a 2-quart saucepan combine the water, vinegar and seasonings bring to a boil over high heat. Add the jalapenos and remove from heat. Cool and refrigerate covered, overnight. Strain before using.
Makes about 3 cups.
Other Link of Interest
Scarey Halloween Party
The holiday Halloween is right around the corner...
Be sure to Visit Scarey Halloween Party
for ideas, recipes, links, stories, history, and so much more...
http://www.geocities.com/ScareyHalloween/party.html
for ideas, recipes, links, stories, history, and so much more...
http://www.geocities.com/ScareyHalloween/party.html
Read Diet-Depot's Back Issues that may help with plateaus.
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Review all back issues by visiting
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Yours Truly, Donna
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