Prizes and Points System

Hi Ladies, 

I am ready to share with you the New Year's 30 day Challenge!

 I believe that you can change in 30 days. I have done it, losing 20 inches in 30 days back when I first started. Plus, I believe, all things are possible, in God's strength.

I have a lot of motivation this year. I am turning 40! I believe we can meet our goals together. It is so important to surround yourself with encouragement and motivation. 

Now you're on board! Let's talk more motivation. 

Our point system:

Point System -  Print it out the spread sheet here

30 min. of exercise = 1 point  (max. 2 pts for 60 min.) 

2 liters/quarts of water or 1/2 your body weight in oz. = 1 point
HEP = 2 point (Healthy Eating Plan) 

Posting = 1 point ( 3 posts max. per week/min. of 1 post a week to be eligable for prizes)
1 pound lost = 1 point (.5 kilo 1 point) 

1 inch lost = 1 point (2cm = 1point)

1st prize for one overall winner in points. - Plexus product of choice! 

2nd prize for overall weight and inches lost.- $10 gift card

Learn how to measure HERE. Measurments are so necessary, because you lose inches before you lose pounds.

Exercise!!! - Yes, it very important in my opinion. We get 1 point for every 30 minutes of exercise. (5-10 minutes stretching counts as part of your 60 min. time.) You may split up your time in intervals of 10 minutes, no less. 

This includes any exercise which raises your heart rate. Intense walking and intense house cleaning are included. I recommend increments of 15 minutes with 5 minutes of stretching at the end. Remember, you may do more activity than an hour, but we only get points for the first 60 minutes of exercise. Let's make them count. 

The reason for the maximum limit is so that we are doing more intense workouts. I recomend a mixture of weight training and cardio workouts. Mike Chang´s six pack short cuts and Jillian Michael´s videos (all on You Tube) are excellent for this. You may do walking videos like those by Leslie Sansone, pilates or yoga, but they must be continual, without a lot of resting. The key is purposeful exercise to burn calories and tone our muscles. Toned muscles burn fat and increase metabolism! 

HEP - Healthy Eating Plan - if followed = 2 pt You should post what your HEP will be for accountability in your first post on our FB group or a link to your own blog.  If you keep to your HEP each day, it is 2 points! If you blow it, you just don´t count the points for the day. 

*** One Free day is allowed and counts as your HEP points and for 1 exercise point ( not water nor posts).*** 

Posts/ Participation -  This is my favorite part of the challenge. I love all the interaction and encouragement! Most importantly, we uplift one another to be the best we can be. I believe that we were made by a Creator who wants us to serve Him with all that we have. When we post inspiration and what we are learning, we are helping each other to reach our goals!

Posts and Journaling

 You may choose one of 4 ways:

1- E-mail your journal to me, danijoy2psain@gmail.com
2- post on our private FB page 
3 -blog on your own blog linking to Faith Fitness and Fun blog. (must let me know)
4- blog directly on our  Faith Fitness and Fun blog. (must be invited)

Your introduction post for the first week should include-  Info about yourself, a picture, goals, definitely your HEP, and maybe measurements if you want to share. This is totally up to you how much you feel comfortable sharing. 

 Post/ Journaling Ideas - 

-Some post their measurments as a first journal post. 

- Post about your exercise for the last couple of days.

-Post about your food choices.

You are allowed two tips a week. They may fall under diet tips, fitness tips, humor about fitness and diet, and inspirational tips. The lables are in the label section in the blog editor if you are blogging. 

**You are only allowed 3 posts a week for points but, you may post more. They just do not count for points.**

**We must CHECK IN with point totals at least once a week to qualify for the prizes, unless you have let me know ahead of time. **

I am sure there will be questsions. Please don't hesitate to ask. These challenges have helped me greatly through the years. If you stick with it and create a HEP you can live with everyday, you can truly get in shape in a month. I am at it with you! 

Don't forget to start with prayer, praying over how God would have you get control over your eating and exercising. Realize that God is our greatest strength and He wants us to be our best for His glory. 

- Dani Joy

New Challenge!

Well, Ladies! Are you up for a new challenge? 

Here‘s what I am doing. I have 15 weeks before I go to the States. I will break it up into 3 intensive 30 day challenges! Starting week 1 on February 10. 

Our goal is to check in once a week! That's all. Let us know what you are doing. Let us know how we can encourage you, and in doing so, you encourage others too. 

At the end of each 30 days all those who have checked in and have met their own personal goals, will be eligable for a chance to win an Amazon gift card. (Amount to be disclosed later)

Check in must be by Sunday night your time every week. You may check in anyime during the week, though. I will keep track of those who check in every week. We check in on our facebook private fitness page HERE. 

If you are joining in, please comment below or ask to be invited to the fb page. Invite others too. You may start now or later in the week.

My personal goals are
1. to spend alone time with JESUS every day, PRAY.
2. Exercise 5 days a week for 30 minutes or more.
3. Eat clean 6 days - No sugar, No white flour.

Hope you will join me.
Springing into Shape
~ Dani

Plateau Panic

Plateau Panic!! Been there? There now?

I have been there a few different times on this weight loss journey of mine.  I work hard, eat right, and that scale just won't move. It's frustrating! It's irritating! It's depressing! It allows that little voice in your head to continually whisper: "Go ahead.  Eat that delicious gooey filled pastry instead of your boiled egg."

Don't listen! Keep pressing toward the mark! You will be rewarded for your faithfulness!

I have a few tips that have been gathered from my own research and that have been given to me by a friend who is a nurse with weight loss patients.  Many of these you may already know or be applying, but it is good to have a reminder. These things have helped me to push through those plateaus.

1.  Make sure you get plenty of sugar free fluids everyday.  If you are struggling with your daily water intake, you can add crystal light or some other kind of calorie free flavoring to at least help you get use to drinking the correct amount.  The recommended amount for weight loss is half of your body weight in ounces per day.  I am visual.  I needed to SEE it in order to drink it in the beginning.  I placed the amount of required water bottles on the counter each morning.  I knew that I had to be half way through by midday.  If I wasn't, I was behind.  This helped me to be more accountable.  If your kids are anything like mine, they WILL tell you that you are behind!

2. Make sure you are having a bowel movement on a regular basis. At least one a day, preferably two.  Aim for no less that 30 grams of fiber everyday.

3. NEVER skip breakfast!! Think high protein.  I like to eat Greek yogurt with some fruit and granola.  One cup of my store brand has 19 grams of protein.  I add half a cup of granola that has 10 grams of protein. BOOM  29 grams of protein that tastes amazing! I even layer it in a pretty clear glass to make me feel like I am eating a fancy parfait.  If I am in a rush, I drink a protein shake or eat a protein bar or a boiled egg (I boil these on Sunday and have them in the fridge.) and a piece of whole grain toast in order to jump start my metabolism every day.

4. Do not graze/snack between meals.  Every calorie counts.

5. Use an app like my fitness pal to track your calories.  I love that it will tell me how many I should eat based on how much weight I won't to lose and my body size.

6. Measure in addition to weighing at least once a week. (Something we already do in this challenge.) Don't do any more than that or you will get discouraged. Pick the same time and day every week. We all fluctuate a few pounds of fluid every day.

7. If you are not taking a probiotic, START! If you are, increase your daily amount.

8. Get enough sleep.

9. Cut back on refined carbohydrates and focus on a diet high in lean protein, complex carbs, and lot of fruits and veggies. Most dietitians recommend getting at least 60 grams of protein a day (80 for men) and no more than 45 grams of carbs per day when you are trying to lose weight.

10. Eat breakfast like a king, lunch like a prince, and dinner like a pauper.

11. Make a rule not to have any calories after 8pm-earlier if you are able.

12. Move MORE! Start increasing your exercising slowly. Don't forget to lift some weight/tone your muscles. The more muscle mass you have the more calories your body will burn.  It doesn't have to be heavy weight either.  Just some small 5-10 pound weights will get the job done.

13. Read others stories and be encouraged and motivated by them.  I love this group for that! Right now I am also enjoying this blog, Overweight...AND OVER IT!

Still crunching with you!
Rachel

Eggs, A Low-Cost Superfood

Today is brought to you by the egg.

I had a really fabulous post written on the back of an envelope, but I lost the envelope.  All of my best ideas have gone the way of the envelope.

My brain is a funny thing.  Ideas and thoughts pop up out of nowhere and at the most random times.  Rarely do these good ideas come when I am seated in front of my computer.  Instead, they strike in the checkout line at the super-market, or in the middle church, during one of my husband's messages (don't tell him that!), or when I'm in the shower, or about to fall asleep at night.  I'm guilty of either forgetting my ideas or scratching them out on any scrap of paper I can find and then losing the paper.  One day, I'll get myself more organized and maybe even carry a notepad or use the Evernote App on my cell phone, but for today, you get an egg.

Eggs are unappreciated and undervalued.

They are crazy good for you and range in calories from about 70 - 85, depending on the size of your egg.  You get a lot of nutrition packed into every egg.

It's the perfect, protein rich, vitamin dense food.  And, as a bonus, it's cheap!

I've been writing 31 Days of Cheap Tricks over on The Domestic Fringe and we've talked about all kinds of ways to save money on food, everything from couponing to gardening.  However, adding eggs to your regular diet is one of the cheapest tricks I have to help you live for less while eating healthy.

Eggs are a low-cost superfood

Eggs are your friend.

So, go on, scramble, boil, fry, and flip an egg today!

Candida yeast greatly influences your health and fitness.

I have learned many things about my body and the natural things that influence my fitness and health since I started this journey in January.  I mentioned in my intro that I began taking a supplement called Plexus Slim that naturally levels my body's blood sugars which aids in overall health. When I hit a plateau in my weight loss, I started doing a little more studying.  I learned about candida yeast and started taking a probiotic. I broke through that plateau.

Candida yeast can cause you to crave sugar and yeast. It wants these things to continue to grow.  It prevents you from absorbing the proper nutrients from your foods. Candida yeast can also cause digestive problems (which is causing you to keep toxins from your waste not being released quickly from your body), bloating, headaches, fatigue, and "brain fog." Read more about it here. http://restormedicine.com/candida-and-weight-loss/

You may have an overgrowth of candida yeast in your body and not know it. How do you find out? Take a spit test. Yucky I know! First thing in the morning get some water in a clear glass.  Spit into it.  Wait a couple of minutes. If your spit remains in a cohesive blob, you are pretty much candida free.  If your spit begins to develop long stran-like tendrils, you have an overgrowth of candida.  Many people do and don't realize it.

If you hit a plateau in your weight loss, definitely do a spit test.  Taking a good probiotic will help you to get rid of candida yeast.  You can find one at any drug store or health food store.

What do I Eat? ie...What is my HEP??

Yes, HEP! 

 Say "Yes" to a Healthy eating plan! 

and  "NO" to DIETS!!!

How do you know if you are eating healthy? Well, I have been on several different plans but, the one that works for me is an all natural, high fiber, low carb, no sugar, HEP! 

Here is what one day may look like for me. 

Breakfast:

- a 8 - 16 oz glass of water before breakfast

-2 slices of whole wheat sugar free toast with queso fresco (soft cheese), Cream cheese, honey or cheese and ham.  Not all at once of course. 

- Coffee - no milk, no sugar

Mid- Morning Snack: 

- a corn cake and a piece of sugar free dark 70% chocolate

or

- almonds

- sometimes more coffee and more chocolate. 

Lunch: (this is our big meal of the day here in Spain) sorry it´s blurry.

- Steak with mushrooms, onions and peppers over a bed of spinach

(the best meal my hubby has ever made! I made the veggies, he did the meat) 

Snack or desert - 

-hot tea with sf chocolate (if I didn´t have any in the morning)

o

-a sf yogurt

Supper- ( this is very hard for me, because I love to snack at night)

- another salad with mixed greens, white cheese, and ham (no sugar) vineger and oil.

o 

- sf yogurt with extra protein

o 

- a Wasa cracker with ham and cheese.

I don´t normally eat very much fruit anymore , but if I do, I eat an apple or a pear. These are low in sugars. (GI) And I eat them by themselves. 

It is very important to eat a balanced diet and enough fiber. 

I follow Jillian Michael´s Make the Cut and Jorge Cruises´Belly Fat Cure and often combine the things I have learned. 

To make it simple, I just keep it to these four NO´s 

NO white sugar

No white flour

No fried foods

NO skipping meals

I have one free day a week! This gets me through! 

Mix and match, ladies, find what works for you, but whatever you do, don´t call it a diet! Find something that you can stick to for life! 

Sweatin´ it with ya, 

Dani Joy

Never Miss a Meal

Many people do drastic diets without even eating and see no results. Do you know why?

 Every time a person starts a low calorie diet, our " genetic memory" goes into action and the situation is interpreted by the body as a " time of famine".  A "protection"mechanism comes into play, and the body responds in the face of this situation with defensive action; It begins to save energy.

 The body does this in two ways:

Decreases the Metabolism:  Each time it needs less energy to survive and perform its vital functions.

 It has better efficiency  in getting reserved energy and protecting it, as in accumulating fat and also avoids using reserved adipose (fatty) tissue.

 As a consequence of this defense mechanism, the body begins to accumulate fat, and for as much as we exercise, it will resist consuming the fat for its energy. The less calories ingested, the higher the "protection" mechanism will be.  This metabolic response, explains why people who are following low calorie diets plateau not being able to lose anymore weight or often times gain weight even though they are eating very little.

Translated from Sport Life magazine


This is why I never miss a meal.

Back to the Books!

Doesn´t this picture say it all? 

This is our dog, Toro and my second son Andrew. Andrew was teaching Toro in school. 

Yes, I gotta get back to the books. I gotta get back to what works for me. More exercise, less carbs! This Thursday, I got a stomach virus that derailed me a little. Doing only 20 minutes each day of fast walking, stairs, sit ups and stretching. This sounds like a good workout, but truly not enough for my body to tone and drop some extra pounds. 

Ladies, I have read this in the books, I have experimented it, I have lived it! You must burn what you consume or you don´t lose weight. You must tone muscle or your metabolism does not rise. You must cut back on excess sugars and carbohydrates or they stay on as fat! These are the facts I have learned but, have got to stick to. 

We have 6 days left in the first part of our Springing-in 2 Shape challenge. We will end on Friday the 1st of March with one winner for the first 30 days. Then those who want to continue on or any new members start right back at it on the 2nd. 

To be in the running for the first place prize, Please post a total of points, weight loss, volume loss and exercise, with a Picture,  by 12:00 am Friday night. I will post the winner Saturday the 2nd while we all keep on springing for  the second half. This post will count for your 10 point start up as well, if you will be continuing on. 

We will reset all our points to 0 on the 2nd of March. This will allow more ladies to join us if they would like. 

Please, announce it to your friends. 

Please pray for each other and keep springing. Consistency is key!

Dani Joy

New Healthy Web link!

I am proud to introduce you to our new healthy web link which Maribel posted over on our FB group. 

Click on the picture to check out her awesome meal plans, recipes, and great encouragement to eat healthy.

Also here you may get your one week Real Food plan.  

https://www.facebook.com/100daysofrealfood/app_190322544333196

We will also add 100 Days of Real Food to our links on the side bar! 

Keep Springing, 

Dani Joy

Get that water intake up!

Here's my first tip post for this week:

Create a plan and follow through!  I know it is always difficult for me to drink enough water because frankly, I don't think about drinking anything for hours at a time.  But when I am doing one of these challenges I am more aware of my water consumption and that helps me remember to drink water.  often, however, I don't think about it until later in the day and then I am pushing to get it all in before bed.  The times that I have been successful in getting the whole 2 liters in is when I have some kind of concrete way to remind myself to drink and a way to track if I have had enough yet.  One challenge I put 4 magnets on the fridge and moved them from one side to the other every time I drank a 1/2 liter glass of water.  This time I was out shopping at the grocery store and needed to buy my daughter some bottled water to bring to school.  I saw a large bottle of water (1.5 liter) which was designed to be easy to hold even though it was a super large capacity.  I picked it up and carry it around with me taking sips throughout the day.  That  combined with the couple of glasses of water that I drink with meals easily gets me to the 2 liter goal each day.  What is your plan to help you get that water intake where it needs to be?

Belly Fat Cure - And overall points

This is the HEP I am following. It is much easier for me than counting calories. It is also much better than the Atkins. It has an awesome app for the IPAD or IPHONE. I use this all week long and then on the week ends or if we go out only eat proteins and veggies. Also, there is a recipe book and a fast diet book to help out. I just bought the Belly Fat Cure book. 

I would like to ask you all to please put your overall point total when you post about your points so I can update the blog. If you want to see how we are all doing, this is where you look. If you would also like a ticker on the blog, please let me know. 

Keep Springing, ladies,

Dani Joy

Congratulations on your NEW YEAR´S 30 DAY CHALLENGE FINISH!

For all you, Ladies who finished!
Presenting Jillian Michael´s Ripped in 30 Meal Plan -
Click HERE and print! It has some wonderful recipes!

I thank God for you and your encouragement, Ladies! God bless you on your fitness journeys.

Dani Joy

Detox Plan.......

Many of you have asked about what I am doing with this detox for three weeks. I thought I would post it. So far this is the only one that I've done that I haven't felt horrid on, so I guess that it works with my body type. I am also able to get most everything here in Botswana so my guess is that some of you in more developed countries will have no trouble. I am not a fish eater so we're sticking to turkey and chicken.

If you hate lemon....this is not the plan for you! :) I don't mind it, but by the third day I could hardly look at my water bottle! However it is do-able.....I didn't feel light headed or anything. Low energy but that is expected. Also you don't exercise those days and the day after. I lost 9lbs, but that was not the reason I did it. Also, be near a toilet! :) If you have questions let me know! :)



Detox Diet

Step 1 - Lemonade Fast - Days 1-3

Mixture:
1 gallon of water
4-6 medium lemons or limes (freshly squeezed with pulp)
6-8 tablespoons of organic maple syrup (your lemonade should be an amber color - not yellow)

Drink 12 oz of mixture upon awakening at breakfast time
Drink 3-6 oz every 15 minutes. It is very important not to skip any drinks.
Drink 12 oz at lunchtime
Drink 3-6 oz every 15 minutes. It is very important not to skip any drinks.
Drink 12 oz at lunchtime
Drink 3-6 oz every 15 minutes. It is very important not to skip any drinks.
Drink 6-12 oz at bedtime

Upon awakening the next morning, repeat the cycle.

You should be drinking 1 1/2 - 2 gallons a day.

Step 2 - Clean Diet - Days 4-21

Foods to avoid:
Dairy (milk, cheese, yogurt butter), eggs, margarine, and shortening
Wheat, oats, barley, breads and pastas
Tomatoes, tomato sauces, corn and peanuts
Alcohol, caffeine
Soy products
Beef, pork, cold cuts, bacon, hotdogs, canned meat, sausage, shellfish, meat substitutess made from soy

Foods to eat:
Fresh fruits, vegetables and beans
Fish, chicken, turkey or lamb
Brown rice
Raw nuts (almonds, cashews, pecans, etc) - try to find some that aren't roasted or salted if you can
Natural peanut butter - (I'm pretty sure thats how it all is there)
Dressings: Balsamic Vinaigrette, Olive Oil, Lemon
Seasonings: Natural unprocessed herbs and seasonings such as oregano, black pepper, dill, etc.


Breakfast
1 serving of Turkey, Chicken or Fish
1 serving of fruit (preferably of berry type if you can)

Morning Snack
1 serving of nuts
Small serving of chicken, turkey or fish

Lunch
Salad with olive oil and lemon
Salmon filet (or turkey/chicken)

Afternoon Snack
Fresh fruit
Small serving of chicken, turkey or fish

Dinner
Chicken breast (or turkey/fish)
Steamed vegetables

Nighttime snack
Peanut butter with celery/broccli

The above menu is a sample. You don't have to eat the exact same thing everyday. Play with it how you want. Whats most important is you eat this type of menu in this schedule. You can also eat brown rice with beans for lunch or dinner. You can add 1/2 an avocado to you salad. Season up the chicken, turkey or fish in different ways. Just think clean, pure foods. There is no limit on veggies.

Low Carb diets or just healthy eating for life?

Cracking the Low-Carb Code

Low-carb dieting is popular with people seeking speedy weight loss without counting calories. Find out whether going low-carb is a good strategy for you.

By Madeline Vann, MPH
Medically reviewed by Pat F. Bass III, MD, MPH

For a while, low-carb diets like Atkins, the Zone, and South Beach were all the rage, causing people to toss pastries and pasta in favor of protein. Yet success in these diets, as with any weight-loss program, is linked to simply eating less — you may not really be immune to counting calories, no matter what program you’re on.

Low-Carb: An Alternative to Counting Calories?

National nutritional recommendations are for adults to get 50 to 60 percent of their calories from carbohydrates. Bread, pasta, cereals, and rice are among the kinds of foods that are high in carbohydrates, but fruits and vegetables also contain carbs.

Low-carb diets call for you to cut back on foods that contain carbs, but to varying degrees: Atkins recommends that less than 10 percent of your calories come from carbs, while the South Beach Diet is slightly more flexible, but strongly emphasizes “good” carbs (those low on the glycemic index) over “bad” carbs (refined white sugars, flours, and the like).

Low-carb diets may have become so popular because they speed weight loss in the first six months and because counting calories can be complicated, says Naomi Reyes, RD, a dietitian at the Temple University Center for Obesity Research in Philadelphia.

“Your weight is directly related to the number of calories you consume, but trying to avoid certain food groups is a little more straightforward,” says Reyes. People on low-carb diets often cut back on their calorie load by avoiding all refined grain products, for example.

One of the questions about low-carb diets is whether dieters can keep offthe weight. A study of 55 dieters who had already lost weight looked at whether a low-carb diet or a low-fat diet worked best to maintain their weight loss. The results were about even: Half in each group regained weight and half continued to lose weight. Among the low-carb dieters, those who ate the most protein were the ones most likely to continue to lose weight.

Low-Carb: The Controversy Over Safety

Low-carb diets have been controversial because of the possible short- and long-term health implications of cutting out whole food groups and heavily emphasizing protein and saturated fat

as calorie sources. Indeed, a small research study showed that the high-fat Atkins diet can increase “bad” LDL cholesterol and reduce blood vessel function. Another study published in the journal Appetite indicates that no-carb or low-carb diets can have adverse affects on memory function.

In contrast, other studies have shown low-carb diets to be beneficial for people with metabolic syndrome (a predisposition to diabetes and cardiovascular disease, among other illnesses) or diabetes because these diets decrease fasting glucose and insulin.

Low-Carb: The Dieting Risks for Women

Women should protect their bone health while on a low-carb diet, warns Reyes. “Any type of restrictive diet is potentially damaging to your bone health,” she says. “Take a calcium supplement and do weight-bearing activities to strengthen your bones.”

Reyes adds that there is one group that should definitely avoid a low-carb diet: women who are pregnant or hoping to become pregnant. Carbohydrates are necessary for the health of your baby, Reyes explains.

Low-Carb: Is It Right for You?

A recent study of 322 dieters published in the New England Journal of Medicine found that a low-carb diet was just as effective as a low-fat or Mediterranean-style diet in promoting weight loss over two years.

One possible reason is that losing and managing weight it is not about the type of diet you choose, explains Reyes. It's about choosing a healthy lifestyle.

Tip From my Favorite Trainer

Eating Until You're Full, Not Stuffed

Here's the deal: Food can be a good thing when consumed in the right quantity and of the right quality. Food is your fuel and should be your medicine. When you eat healthy, fresh, whole foods until you're full, you will find that your calories tend to fall within a perfect range. If you're a woman, your caloric needs tend to fall within the 1,200 to 1,800 bracket. (The range in calorie allowance has to do with age, size, and activity level.) If you're a man, you're looking at anywhere from 1,800 to 3,000. Using these numbers as a guideline, if you've been eating too little and falling short, it's time to step it up. If you've been overdoing it, it's time to cut back. Nutrient-dense, high-fiber/high-water-content foods will help you fill up without any fear of overdoing your calorie allowance. You'll feel full faster and stay full longer. When you give your body the food it recognizes, it easily absorbs the critical nutrients needed for optimal health and metabolic function.
Focus on spreading out your calories evenly over the course of the day by eating every 4 hours — 3 meals and one snack. Here's another great tip: Using salad plates instead of dinner plates can fool your mind. You'll feel more satisfied with less food, and once you finish, you'll be less likely to make a conscious decision to fill up that plate again.
Remember, after all is said and done, your calorie intake, along with exercise, is a proven component in the weight-loss and weight-maintenance equation. Know your range and stick close to it.

JILLIAN'S TIP OF THE DAY

The Big Balance

You know my mantra: Calories in, calories out. Do you think I preach this for my health? Well, actually, yeah I do! But there's something more than weight loss going on in this equation: It's balance. It applies to everything from hormones and nutrition to relationships and careers. Make sure that you strive to keep a healthy balance in your life. Work hard to be who you want to be, take care of yourself, do the things that matter, and everything's likely to fall in place. Calories in, calories out. Breathe positive energy in, breathe negative energy out. Take love in, give love out. Ebb and flow.

Obviously, I don´t agree with, Jill 100% on her life philosophy. Discipline and balance are important so we can live our best for Jesus, not just for so called Ebb and flow.

Keep crunching ladies.

Dani Joy

Tip for Thanksgiving from my favorite Trainer

Prepping for a Healthy Thanksgiving

Well, rock stars, at the risk of sounding cliché, it's that time of year again: holiday time. From now through the hors d'oeuvre–happy New Year's Eve celebrations at the end of December, these late-fall/early-winter months are notorious willpower crushers. It's often easy to forget about your journey when you find yourself face-to-face with a mile-long buffet table piled high with every delicacy and scrumptious treat that you've ever included on your "NO" list. But you've worked too hard to blow it now! Trust me, I know it's temptation time, and you are probably scared to death about the Thanksgiving holiday quickly approaching. But, think about it: If you're the host, this is your opportunity to make this a healthy Thanksgiving for all! If you are a guest, contribute by bringing your own (healthy) dish! Need some more help? Here are some important tips to help get you through the day:

• Go naked! Turkey is a great source of lean protein, but make sure the serving that hits your plate is skinless. And bypass the gravy boat: This often-overlooked offender is typically made from fat drippings that have been thickened with butter and flour.
• Stock up on veggies! Except for those that are drenched with butter or oil, these sides are a great way to fill up without piling on the calories. The same goes for water, which can help you beat the bloat.
• Go very easy on the mashed potatoes and stuffing. Look, I'm a realist and I know that for many, Thanksgiving is hardly complete without these two classic sides. So if you're not bringing your own healthy mashed cauliflower, make sure you're working all those extra calories into your daily allowance.
• Conquer the tryptophan! Going for a brisk walk after dinner is a great way not only to keep you off the couch and help you digest, but also to fit some calorie burning into a night in which exercise is usually sidelined.
• Skip the leftovers! Thanksgiving dinner is a one-meal deal. It's a dinner — not a drawn-out three- or four-day eating event. Once you've enjoyed a moderate holiday meal, then fight the urge to take little containers of those tempting dishes and desserts home with you. If it's not at your house, you can't eat it!

Most importantly, be realistic. If you try to completely abstain from treats — every single day, not just on holidays — you'll end up miserable and on a surefire path to disaster. Keep it real and set practical expectations for yourself as you face each challenging meal this holiday season. With proper planning, you'll have a positive head start on a healthy New Year!

JILLIAN'S TIP OF THE DAY

Just Say No!

When it comes to the holidays, bypassing family members' comments can be as tough as bypassing the fattening desserts. It goes without saying that not everyone will understand the healthy lifestyle you've created for yourself. Whether it's ridiculing your new habits or tempting you with seconds, don't let these naysayers drag you down with their lack of support. Avoid them if you must. But don't be afraid to be firm and stand up for yourself. After all, this isn't their journey, it's yours.

Tip for keeping the weight off

Hello ladies,
I read this article today and found it to be very interesting. A lot of the information I already knew, but there are some good reminders. They are definitely important to keep in mind if we are on a fitness journey and not just dieting. I was especially reminded by the one about watching out for low-fat options. Things labeled low-fat are often full of extra calories from sugar. We need some fat because of how it works to help our body absorb other necessary vitamins! So, enjoy the article.

http://fitbie.msn.com/lose-weight/tips/7-laws-leanness/tip/0

Prayfit?

If any of you are not familiar with Prayfit, I would recommend a brief article.
http://www.prayfit.com/?p=9348
Up & down describes my weight. On & off describes my level of commitment to REALLY losing the weight. Last Resort (SADLY) describes how I've felt about going to God CONSISTENTLY about my battle with food, exercise & my weight!
As I'm writing these words I feel this enormous weight being lifted off of me. I am realizing FINALLY that if I would just go to God every day & EVERY time I am tempted to make a bad food choice, He would be SO happy to help me! My Heavenly Father loves me more than the best earthly father loves a child & he WANTS me to succeed in this! He WANTS me to be healthy!
It's hard to believe, understand & admit that even having been a Christian for 30+ years since I was a child there is still SO much that I have to learn about the Lord & the Bible...but more than that, how much I am learning to love the Lord & want a Close, PERSONAL relationship with Him...not just spending time reading the Bible to check something off a list or praying before meals & at bedtime to *set a good example* but consciously thinking about whether the choices I make please Him...the same way that I would consider the thoughts & feelings of my spouse/best friend & making that relationship stronger by SHOWING my commitment, not just saying it! WOW!

Tips from my Fav. Trainer

You'll Love This Lasagna

Pasta doesn't have to be unhealthy — this low-fat lasagna recipe brings a whole lot of flavor for very little calorie count. Don't worry, it's still cheesy, delicious, and filled with onions, spinach, and mushrooms. Think of it as restaurant style, without all of the fat! If you can, use whole-wheat pasta to make this healthy recipe even healthier! Low-Fat Vegetable Lasagna
Ingredients

• 9 lasagna noodles, uncooked
• 1 medium yellow onion, chopped
• 1 teaspoon vegetable oil
• 2 cloves garlic, crushed
• 8 ounces mushrooms, sliced thin (optional)
• 1/4 cup fresh parsley, chopped
• 1/4 tablespoon salt
• 1 (10 oz.) package frozen spinach, thawed, drained thoroughly
• 1/2 teaspoon dried oregano
• 1/2 teaspoon dried basil
• 2 cups meatless tomato sauce
• 15 ounces low-fat ricotta cheese
• 3/4 cup shredded part-skim mozzarella cheese
• 2 tablespoon grated Parmesan cheese

Preparation
Prepare pasta according to package directions; drain and cover with cool water until ready to use.
While pasta is cooking, combine onions and oil in a skillet over medium heat until golden, about 5 minutes. Add the garlic and cook about 1 minute. Spoon out half the onions and reserve for later. Add the mushrooms (if using) to the onions in the skillet. Cook, stirring over medium heat, until the mushrooms are tender and slightly browned, about 7 minutes. Add the parsley and a pinch of salt; transfer to a bowl.
Add the reserved cooked onion and the spinach to the skillet. Cover and cook over medium heat until the spinach is wilted, about 3 minutes. Uncover and cook over medium heat to evaporate any excess moisture, about 1 minute. Season with a pinch of salt.
Heat oven to 350° F. Drain the lasagna and pat dry with paper towels. Mix the oregano and basil with the tomato sauce. Spread 1 cup tomato sauce in the bottom of a 13 x 9 x 3-inch pan. Arrange 3 lasagna pieces, slightly overlapping, in the pan. Spoon the spinach mixture on top in an even layer. Spread with half of the ricotta. Sprinkle with 1/4 cup of the shredded mozzarella cheese.
Arrange a layer of 3 more lasagna pieces. Spread with the mushrooms, the remaining ricotta mixture, and 1/4 cup of the mozzarella. Top with the remaining 3 pieces of lasagna, 1 cup of tomato sauce and 1/2 cup of the mozzarella cheese. Sprinkle with Parmesan cheese. Bake until brown and bubbly, about 45 minutes.
Makes 8 servings

Prep Time: 15 mins
Cook Time: 1 hr
Total Time: 1 hr 15 mins

Nutrition Facts
Number of Servings: 8
Amount Per Serving
Calories: 243
Total Fat: 7.7 g
Cholesterol: 23.7 mg
Sodium: 228 mg
Total Carbohydrate: 29.9 g
Protein: 15.1 g

Recipes Source: National Pasta Association

JILLIAN'S TIP OF THE DAY

Try This Superfood: Spinach

Leafy greens like spinach are full of vitamin B, making them huge heart-disease fighters. They also boast plenty of calcium and potassium, which along with magnesium help to maintain correct fluid and blood pressure levels in the body. Other greens like romaine lettuce and turnip greens offer similar benefits and are also particularly high in vitamin C.

Keep Crunchin´, Ladies!!

Dani Joy

KNOW I'm hungry

After reading one of Dani's comments I was reminded that I eat MUCH of what I eat because I *FEEL* like eating or because I *WANT* to eat, not because I *NEED* to eat. I made a conscious effort today to eat a healthy breakfast & then wait until my body told me I NEED to eat. Surprisingly, I didn't feel hungry for quite a while. I had a list of things I wanted to accomplish & was focused on doing that, knowing that when I NEED to eat, my body would let me know! WOW! Eating when I NEED to eat & that feeling of hunger is something I haven't experienced in a while, and in a weird way I like that feeling...KNOWING that I NEED to eat, rather than just *feeling* or *wanting* to eat! :)