Look what we're getting! YIPPEE SKIPPEE!! Kick'in it up a notch, those dumbbells are getting too light for my freakishly strong body. Can't wait. I'm a little slow today...but been eating well. Tomorrow is my FREE day, but I'm not going to induldge. Instead I'm going to do my cardio and eat well. Got lots to do to make room for my new toy. YAHOOOOOO!!
Have a terrific BFL day!
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Have a wonderful BFL journey!!! xoxo Jen
the incredible shrinking woman....he,he,he...
Just now got on the scale to check my weight and body fat....it's been 7 days on my BFL official challenge (10 since I actually began on 8/28/06)... the scale reads one pound heavier, but a decrease in body fat percentage. If this scale is correct I have increased my muscle mass by 3.7lbs (in one week!) and decreased my body fat by 2.7lbs. Is that FREAK'IN crazy, or what??!!
That news calls for dessert!! Here's some recipes from the Body for Life website: http://www.bodyforlife.com/nutrition/articles.asp?cmsId=148
Guilt-Free Desserts
Nutritious, guiltless desserts to indulge in.
By Brett Hall
Forget the thought that eating any dessert will wreak havoc on your workout and nutritional program, because these desserts will leave you satisfied, and you won’t feel guilty afterward. They taste so good, you’ll swear they’re bad for you! Besides being low in fat, they can be topped with fresh fruit for added flavor. Combat your sweet cravings with the Decadent Chocolate Crepes or relax with a serving of Raspberry Mousse garnished with a light whipped topping. And the next time you’re craving a dessert, look to one of these recipes to fulfill your indulgence in a nutritious, guiltless way.
Lemon Squares
For a refreshing lemon taste, serve this dessert after a light lunch with friends. You’ll enjoy the nutritional satisfaction and added flavor it brings after your main meal.Makes 16
1 ¼ cups low-fat graham cracker crumbs
1 ¼ cups sugar substitute (good for baking)
¼ cup low-calorie margarine, at room temperature
Egg substitute equal to 2 eggs
3 tablespoons fat-free sour cream
1/3 cup lemon juice
1 tablespoon fresh grated lemon zest
1 tablespoon all-purpose flour
1 tablespoon vanilla soy protein powder
¼ teaspoon baking powder
Preheat oven to 350 degrees. Prepare an 11 x 7-inch baking pan by spraying it with butter-flavor fat-free cooking spray. Gently combine one cup of graham cracker crumbs with ¼ cup of the sugar substitute and the margarine in a medium-size bowl until the mixture is even and crumbly. Press the mixture into the bottom of the prepared pan and bake it for about five minutes. Stir in the fat-free sour cream, lemon zest and lemon juice. Add the remaining sugar substitute, flour, vanilla soy protein powder and baking powder, mixing well to combine. Pour the lemon mixture evenly over the crust and bake for another 10 minutes. Sprinkle the rest of the graham cracker crumbs over the top and spray the top lightly with the cooking spray.
Continue to bake for another 10 minutes. Let the pan cool for at least 15 minutes before cutting into 16 squares. Refrigerate and serve chilled.
Nutritional value per serving:Calories: 134Fat: 5 gramsProtein: 9 gramsCarbs: 17 grams
Raspberry Mousse
Relax and indulge yourself with this moist raspberry mousse and top it with light whipped cream. You’ll feel guilt-free even after the last bite!Serves 8
(1) 8-ounce container fat-free raspberry yogurt
1 tablespoon vanilla soy protein powder
1 ½ cups light whipped topping
2 cups of fresh or frozen and thawed raspberries
In a large bowl, stir the vanilla soy protein powder into the yogurt until thoroughly combined. Fold the whipped topping into the yogurt mixture. Add the raspberries and chill in the refrigerator at least one hour before serving.
Nutritional value per serving:Calories: 79Fat: 2 gramsProtein: 5 gramsCarbs: 7 grams
Apple Pear Cobbler
A great-tasting fall dessert for when family and friends are over and you want to create something healthy. You can make it with fresh sliced peaches, berries or any combination of fruit.Serves 4
1 cup cored, peeled and sliced Golden Delicious apples
1 cup cored, peeled and sliced Bosc pears
2 tablespoons orange juice
¼ cup whole-wheat flour
1/3 cup rolled oats
1 scoop vanilla soy protein powder
2 tablespoons canola oil
2 tablespoons brown sugar substitute
1 teaspoon vanilla extract
Light whipped topping (optional)
Preheat oven to 350 degrees. Lightly spray an 8 x 8-inch baking pan with fat-free butter-flavor cooking spray. In a medium bowl, combine the apple and pear slices with the orange juice, tossing to coat. Place the sliced fruit evenly into the prepared baking pan. In another medium-size bowl, combine the flour, oats, vanilla soy protein powder, oil, brown sugar substitute and vanilla extract. Stir the flour mixture with a spoon until it resembles the texture of granola. Sprinkle it over the sliced fruit. Bake for about 25 minutes. Serve warm with a dollop of light whipped topping, if desired.
Nutritional value per serving:Calories: 201Fat: 6 gramsProtein: 8 grams
Cheesecake
Cheesecake is a favorite for many, especially when it’s low in fat. Top it with a variety of fresh fruit or add sweetness to it with fat-free chocolate syrup.Serves 8
¾ cup egg substitute
10 ounces silken firm tofu, drained well and cubed
1 cup fat-free ricotta cheese
1 scoop vanilla soy protein powder
½ cup sugar substitute (good for baking)
1 tablespoon lemon juice
1 teaspoon vanilla extract
1 8-inch low-fat graham cracker crust
Chopped fresh fruit and/or berries (optional)
2 tablespoons fat-free chocolate syrup (optional)
Preheat oven to 325 degrees. In a food processor, combine first seven ingredients and process until smooth. Pour into the pre-made crust. Bake for 35 to 40 minutes. Remove the cheesecake from the oven and let it cool at room temperature for about 15 minutes. If desired, top it with chopped fresh fruit or berries and/or chocolate syrup. Refrigerate for at least an hour before serving. Slice into eight pieces.
Nutritional value per serving:Calories: 160Fat: 6 gramsProtein: 10 gramsCarbs: 20 grams
Decadent Chocolate Crepes
Give your chocolate craving a fix with these delicious crepes. This finished dessert is also great garnished with fresh raspberries, strawberries or mandarin oranges. Make the crepes ahead of time and store between sheets of wax paper in an airtight container in the refrigerator.Serves 8Crepes:
2/3 cup all-purpose flour
2 tablespoons cocoa powder, unsweetened
¼ cup sugar substitute
1 ¼ cups skim milk
½ cup egg substitute
1 tablespoon reduced fat margarine, melted
1 teaspoon vanilla extract
Make the crepe batter by combining the flour, cocoa and sugar substitute in a food processor. Add the skim milk, egg substitute, margarine and vanilla. Process all of these ingredients until smooth. Pour the batter into a bowl and let it stand at room temperature for about 30 minutes.Spray a small non-stick skillet with fat-free butter-flavor cooking spray and heat over medium-high heat. Pour three tablespoons of the batter into the skillet and move the pan back and forth, swirling to cover the hot pan surface with the batter. Cook for two minutes or until the edges of the crepe is brown and the top of the crepe is dry. Carefully turn the crepe with a spatula and cook for another minute. Remove the crepe onto a sheet of wax paper to cool. Repeat with the remaning batter, spraying the skillet with additional cooking spray as needed. Stack the cooling crepes between pieces of wax paper to prevent them from sticking together.Spread 3 tablespoons of the chocolate filling evenly over the center of a crepe and roll it up. Repeat with the remaining crepes. Place each crepe on a plate and drizzle with some fat-free chocolate sauce and grated orange zest, if desired.
Filling:
4 ounces fat-free cream cheese, softened
1 (1-ounce) box chocolate sugar-free instant pudding mix
1 scoop chocolate soy protein powder
1 ½ cups skim milk
To make the filling, beat the cream cheese in a medium-size bowl with an electric mixer, set at high speed. When the cream cheese is smooth, set it aside. In another medium bowl, combine the chocolate pudding with the chocolate protein powder. Add the milk and prepare the pudding mixture according to the package directions.
Topping:
¼ cup fat-free chocolate sauce
4 teaspoons grated orange zest (optional)
Nutritional value per serving:Calories: 161Fat: 2 gramsProtein: 10 gramsCarbs: 27 grams
~~~~~~More tomorrow....have a wonderful BFL Day!!!!
I am feeling mighty fine. My blood sugar was 70 today!! It was 72 yesterday. My brother-in-law, smarty, ER Doctor extraordinaire said that it means that my metabolism is ROCK'IN.
i am do'in the happy dance!!!
I have been pumped with so much medication for 10 years...and at no time was my blood sugar this low. So cool, cool, cool!!!
I continue to follow the BFL plan. I'm eating small meals 6 times a day...I made those wonderful protein pancakes again this morning and this time they turned out really good. Here's a list of how to make a bunch of different kinds. Jodi from the "Layer by Layer" group on http://www.bodyforlife-tracker.com: Thanks Jodi!
Pancakes
NOTE: 1) Splenda is to taste unless otherwise noted. 2) The serving sizes vary!
Banana: Serv 4. 12 egg whites, 1.5c dry oats, 2c cottage cheese, 1/2c mashed nana (about 1 lg. nana), 1 tsp. baking powder, cinnamon, vanilla & splenda.
Pumpkin: Serv 1, 4 egg whites, 1/4c dry oats, 1/2c cottage cheese, 4tbs pumpkin puree (1/4c), 1/4tsp baking powder, pumpkin pie spice (or all spice), splenda to taste.
Blueberry: Serv 1, 3 egg whites, 1/4c dry oats, 1/2c cottage cheese, 1/4c blueberries (fresh only), 1/4ysp baking powder, splenda.
Strawberry: Serv 2, 6 egg whites, 3/4c dry oats, 1c strawberries (fresh only), 1/2tsp baking powder, splenda & vanilla.
Apple or Pear Cinnamon: Serv 4, 16 egg whites, 1.5c dry oats, 2c cottage cheese, 1.5c chopped apple (about 1 lg), 1tsp baking powder, splenda, cinnamon.
Peach Pie: Serv 2, 6 egg whites, 3/4c dry oats, 1c cottage cheese, 1 sm. peach - about 3/4c), 1/2tsp baking powder, dash of nutmeg, vanilla & splenda.
Lemon Poppyseed: 1/2c Cottage Cheese, 1/2c dry oats, 4 egg whites, 1/4c splenda, 1tbs poppy seeds, 1/4tsp lemon oil (not extract nor juice - must be oil), 1/4tsp baking powder.
Raspberry Almond: Serv 1, 1/2c Cottage cheese, 1/3c dry oats, 3 egg whites, 1/4c splenda, 1/2c raspberries, 1/4tsp almond extract, 1/4tsp baking powder.
Chocolate: Serv 1, 1/3c dry oats, 2-3tbs cocoa, 4 egg whites, 1/2c cottage cheese, 1/3c splenda, 1/4tsp baking powder, a splash of vanilla.
**Blend the oats into a powder. Add cocoa, then add everything else on top (otherwise the cocoa will go everywhere). Blend and cook like the rest. You may need to add a bit of water if it gets too thick.
I'm excited to see the changes in my body... I'm setting daily goals for myself. Getting all of my workouts in, hitting the highs and getting a little extra cardio in every day... walking or something around those lines. Eating well and stick'in to it!! I love this!
Here's a great article on goal setting from the Body-for-Life website: http://www.bodyforlife.com/exercise/articles.asp?cmsId=998
Have a wonderful evening and a great Wednesday!!!
~Jen
I'm chugg'in along, sing'in my song....all the live long day :)
Everything is going so dang well....I made the Golden Pancakes from Bill's EFL book this morning. All I can say is...DAMN GOOD! Even my hubby likes them. I had problems with flipping the pancakes at first, but I think I figured it out...may have to add a bit more oatmeal so that the batter isn't so runny...but YUM. These will definitely be a keeper on my list of recipes. I'd like to make some ahead of time to have them handy...as soon as I get them to flip properly it won't be so frustrating.
I have to say that the Body for Life Tracker website has been just wonderful. I have been luck enough to email with Get*Her*Done Linda...I say it again, what an inspiration!! Really nice people on that site.
I feel really great on this Labor day...we're laying low, maybe a bike ride later and definitely my weight training. Still working to REALLY understand the HIIT and how to apply it to my workouts. I've always been pretty strong but I think I may need to adjust my form because I'm lifting quite a lot of weight to begin with. I read Michelle Lee's Blog about proper form and it really hit home. I believe that I need to watch my form and I'll probably experience the same things that Michelle did. Here's the blog portion:
Why People Overeat
The fact that people continue to smoke cigarettes defies logic, given the enormous amount of harm it does to an individual. Similarly, people who are overweight continue along their current path despite the frequent new studies about the dangers of being overweight. There is an obesity epidemic in America -- clearly there is more than just too many french fries going on for these individuals.
"Agreed," say life coaches Lauren Zander and Meredith Haberfeld, principals of the Personal Evolution Group (http://link.dhn.bottomlinesecrets.com/h/A5P2/MJC7/XL/PRY6U), who spoke with me about why people are not dealing with the very real danger that excess weight presents. According to them, the situation of too many pounds isn't a matter of yet another diet. "It isn't about cheesecake," said Lauren. Rather it is about individuals who do not feel proud of themselves in general, be it their bodies or their station in life, which in turn makes them feel like they cannot control their lives nor do anything to change the situation. Lauren and Meredith work with their clients to help them understand that they indeed are the only ones in control of their bodies and their lives and they can lose weight once they understand what is driving them to eat unhealthfully in the first place.
LEARN THAT YOU CAN TAKE CHARGE
Having what you want in all areas of your life is about integrity, or doing what you say you will do. Food is just one measurable example of the bigger picture. Interestingly, learning to keep your word with regard to what you do or do not eat and whether or not you control your weight is a building block to all of your other dreams. When you learn to honor your body you will also learn to honor the other hopes and dreams you have in your life, since, as you will see, being at a healthy weight is simply another item on a person's list of hopes and dreams.
The first step in losing weight, therefore, is to take ownership of your choice to lose weight and of your body. There is some number on the scale and an image you want to see when you look in the mirror that will delight you. This is not based on what other people think -- it is the number on the scale and the way of looking that makes you happy. Not achieving these goals holds back your self-confidence.
Step two, says Lauren, is for a person to accept the body that he/she was given -- and work with it. "Many people actually separate themselves mentally from their body because they feel they "got stuck" with the one they have, rather than having had a choice in getting the one they would have preferred," explains Lauren.
The problem is exacerbated by a more general resentment about being stuck with life and having had no choice or control about that either. The way these "victims" express their resentment is through resistance, breaking rules like teenagers who act out. You hear this all the time in attitudes of "who cares," "have another drink" and, for our purposes here, "but I like doughnuts." By numbing themselves through thoughtless eating, people further separate themselves from their bodies.
MAKING THE SHIFT
The question to ask yourself, then, is this: What number and picture do you carry in your mind? Remember, that number is the number that makes you feel great and confident -- it is not about being a cover model. It's crucial when you answer this to be absolutely honest -- no attempts to deny or justify why you aren't there. Then, once you have your number and image, it must become a part of your life, much like brushing your teeth is a part of your life.
This is not about dieting, it is about making a promise to yourself and learning to keep that promise. Making promises to yourself and keeping them is the foundation for having what you want in every area of your life. Food and diet is a relatively easy and visible place to practice making these promises to yourself. This is not a superficial gesture, Lauren emphasizes, because reaching your weight goal shows you that you can meet your own ideal.
In fact, weight loss is a particularly dramatic act because it is such visible evidence that shows change is possible and that you can affect it. So, each day you brush your teeth and you follow your food promises. If you break your food promises, look at the excuses you told yourself as to why you chose to eat dessert or have a second helping and then go back and reaffirm the weight you intend to be and how you are going to get there.
Of course making these promises are easier said than done. It takes considerable focus and effort and many find they are better able to do this by working with a life coach or other professionals who understand food addiction and weight issues.
In particular, Meredith explains that successful weight loss also requires investigating your dysfunctional relationship with food. All overweight people have a personal history with food that they've turned into a running saga, she says, a character-filled drama that goes back to childhood and sticks in memory with perpetual thorns.
Your task now is to dislodge these thorns, watching for how you connect other people to your food choices, which in turn gives it disproportionate power over your life. As an example, rather than admitting that you are choosing to eat oversized portions, you may connect eating with being safe.
By seeing the saga you have been living in, you can then see that you are not just a character in your drama -- you are in fact its author. And, most important, you are now free to construct a new life for yourself. You can dismantle the old stories that were never true and create new ones about the role food plays in your life, creating positive associations with the right foods and no longer "medicating yourself" with the wrong ones.
Once you accept and embrace being the one in charge, you are ready to get down to the business of reaching your weight-loss goal. Lauren advises starting small. Set a few new rules each week. For the first week, for example, you might limit bread and desserts to no more than twice a week. Next you might eliminate them completely and add in more fruits and vegetables, and so on.
Throughout, however, keep a list of what you are eating. This will make you more mindful about your choices and help you spot potential problem areas. People who have more than 20 pounds to lose may need to get a coach or join a group such as Greysheet, a branch of Overeaters Anonymous, says Lauren. She recommends it as an excellent, though admittedly intense, way to overcome personal food addictions.
Being in charge of being in a body you love is win-win in every way. Lauren reports that people find having accomplished it makes everything get better. Besides improving your health, it energizes your confidence and understanding that you can do well for yourself. Once that is in motion, she adds, it carries over to the other areas of your life. If you start to measure how much you suffer because you don't love your body, you understand this is about happiness, not dieting.
<\span> Sources:
Why People Overeat
Lauren H. Zander and Meredith Haberfeld, principals, Personal Evolution, an international coaching company, http://link.dhn.bottomlinesecrets.com/h/7ZF0/MJC7/XL/PRY6U.
OK, here I am....BFL Challenge Numero Uno.... I have my "before" pictures done, but my husband is holding them for me. In the past when I've seen pics of myself it makes me very sad and my motivation dives to the depths of despair. I am going on faith and taking inspiration from others to complete this 1st challenge.
Here's one of the women that has inspired me just by her pictures and posts: http://www.bodyforlife-tracker.com/searchprofile.cfm?id=11914 Thanks Linda!!
Here's a picture of me that I do have from my Orange Belt testing in Hapkido (a Korean martial art). This was a year ago.
Today is my Free day and the official Day 3 for the challenge, but I've been BFL'ing since Monday 8/28/06. Even though it's been only a week, I'm already sleeping better and feeling stronger. I have made this commitment to myself and it is my intention to KEEP MY WORD to myself. I am very good at keeping my word to others, but not so good to myself....this has changed. Last night when I absolutely didn't want to do my cardio workout, I looked at Linda's BFL transformation and at 10pm (when I should have gone to bed), I got on my Elliptical trainer and did a kick ass workout!! I slept like a rock!
Today we may go to the beach and go watch my FIL play in his band in the park! He's really good! That should give me some nice outside exercise. I have no big plans for my free
day, I'm not craving anything. I think since I've changed to the BFL eating plan from a low-carb plan I am more satisfied and feeling less deprived.
I hope everyone is having a GREAT Labor Day!!!!! xoxoxo Jen
