Nate's goals

1.hit the 170 mark

2.eat less burgers and fries (only twice a week at the most)

3.work out at least 3 times a week

4.get a full time offer and live it up!!

From Nate's Strategic Decision Making Class

Thought this might help us on our path to hot bods and healthy habits! They're kind of cool :)

7 P's of Self Sabotage
Pining (sit and wish you had something else and think about how nice it would be instead of actually getting something else)- A stall Technique
Perching-birds perch. Sit above it and take it all in but never take action. A stall technique
Procrastinating-waiting too long to get the job done write by the dealine
Perfectionism
Partial Preparation -
Piling On-When we pile on the food we most often do not finish everything or we don’t eat it well
Pursuing Distractions

Overcome the 7 P's (the opposites from above)
Productive
Proactive
Punctual
Perspective
Planning
Prudent- take a pass on a lot of activities
Purposeful-with a clear purpose in mind

Goal for the week:
Workout 3 times

Under 200 lbs!!

I pulled out the scale yesterday afternoon and I weighed 199 lbs. First time I have been under 200 lbs for quite a few years. Of course Beth and I went out to dinner an hour later to Cafe Molise and I probably went right back over. It's nice to see some positive results though.

Healthy Simple Additions #2

Water. Water. And more water. There is a great article from the mayo clinic about the importance of consuming water and how much you should be drinking daily. I'll just do a snip it but also post the link so you can read more. I've been trying to drink a lot more as of late and it's actually not as simple as you think.
 

How much water do you need?

Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water.

So how much water does the average, healthy adult living in a temperate climate need? In general, doctors recommend 8 or 9 cups. Here are the most common ways of calculating that amount:

• Replacement approach. The average urine output for adults is about 1.5 liters (6.3 cups) a day. You lose close to an additional liter (about 4 cups) of water a day through breathing, sweating and bowel movements. Food usually accounts for 20 percent of your total fluid intake, so if you consume 2 liters of water or other beverages a day (a little more than 8 cups) along with your normal diet, you will typically replace your lost fluids.
• Eight 8-ounce glasses of water a day. Another approach to water intake is the "8 x 8 rule" — drink eight 8-ounce glasses of water a day (about 1.9 liters). The rule could also be stated, "Drink eight 8-ounce glasses of fluid a day," as all fluids count toward the daily total. Although the approach really isn't supported by scientific evidence, many people use this easy-to-remember rule as a guideline for how much water and other fluids to drink.
• Dietary recommendations. The Institute of Medicine advises that men consume roughly 3 liters (about 13 cups) of total beverages a day and women consume 2.2 liters (about 9 cups) of total beverages a day.

Even apart from the above approaches, if you drink enough fluid so that you rarely feel thirsty and produce 1.5 liters (6.3 cups) or more of colorless or slightly yellow urine a day, your fluid intake is probably adequate. If you're concerned about your fluid intake, check with your doctor or a registered dietitian. He or she can help you determine the amount of water that's best for you.

http://www.mayoclinic.com/health/water/NU00283

I have no self control!

Seth's Goals:

1. Lose 30 lbs

2. Stop eating after 8:00pm

3. Stop eating a nightly treat.

4. Exercise when I feel like it, but be active with the girls; ie; walks, park and soccer.

5. Stop eating our for lunch.

I can't remember what everyone else put, but I've realized that eating healthy takes a lot of work and planning. Since 75% of weight loss is what you eat then that is what I am going to focus on because working out sucks. I've started to work on replacing carbs with quinoa because it's so high in protein without actually eating meat which is what I am working on.

I've also been told that the way you are supposed to eat is this: Breakfast; Eat like a king, lunch; Eat like a prince, Dinner; Like a pauper.

These things that I want to do are not a diet. They are a permanent change in what I consume. They are habits that need to be broken. I have to quit being lazy and start eating healthy.

Goal Tracking for Kelli

Made good granola bars - -DONE (quite healthy and turned out great)
Sunday added veggies - - DONE (salad for lunch, steamed kale and mushrooms for dinner)
Monday added veggies - - DONE (carrots, bib lettuce for lunch, zucchini, carrots, onion for dinner)
Tuesday added veggies - - DONE (veggie sushi, spinach salad with our enchiladas for dinner)

Keep it up everyone!! We can do this!

UPDATE: Well, since I dropped the ball mid-week last week on recording, I started this week where I left off!

Wednesday this week added veggies - - DONE (tons of broccoli to our annie's mac and cheese for lunch- - also added red pepper flakes to my bowl and it was tasty -- I heard adding heat to your food burns calories too, big old spinach, arugula, chard salad for dinner)
Thursday this week added veggies - - DONE (tomatoes are veggies, right?? (they are for me!) for lunch, sauteed butternut squash for dinner

FYI I think I'll make another batch of granola bars with just oatmeal this time to see how it tastes. They are cheap and easy to make, and the kids liked them too! Took no time at all to put together.

Granola Bars Recipe

My friend posted some good, homemade granola bars on her site, and I thought they looked decent enough to make for a quick bite! I bought all the stuff today, I'll let you know how it goes.

Kelli's goal for the week:

Add a veggie everyday to lunch and dinner

Healthy Simple Additions #1

It seems to be easier for me to add things to my diet than to take them away. Like my goal to eat 1-2 treats per week is becoming the most difficult challenge for me. Yeah. It has not been just 1-2 treats. More like 5. Oops. So slowly but surely I have added healthy things.

Numero Uno: KALE (talk about a green leafy!)

I include a smoothie in my diet 3-4 times per week. My mid morning snack. It has Kale, frozen fruit, a little yogurt, sometimes a little bit of maple syrup, sometimes juice if I have it but most of the time just a cup of water to loosen things up in the blender.  I also give Kelsie some in her straw cup and she drinks them right up. I've been eating them for most of the summer. I started with spinach smoothies probably around February because you can't really taste the spinach. The Kale, however has a very "green" taste and you kind of have to get used to it. So if you are thinking about putting these in your diet I would start with spinach and move on to Kale. And you can always eventually do both which I'm going to start doing. Why not add an extra servings of veggies to your day and fruit for that matter?

Specific Benefits:

1. Has tons of Vitamin K which helps your blood clot and is also essential in forming bone proteins for bone formation and repair.
2. Antioxidants that prevent some cancers.
3. FIBER! FIBER! FIBER! Helps with bowel health. Let's just be honest. You should be on the pooper anywhere from 3 times a day to 3 times a week. 
4. Also has calcium, B6 (helps prevent heart disease, needed for immune and nervous system to function properly), Magnesium (helps contract and relax muscles), Vitamin A (helps with eye function), Vitamin C (basically helps your body heal and repair). 

There are actually huge articles about all these nutrients but I just picked specific things.  And that is all for now.

Chad's Health Goals

A. Work-out Goals

1. Ride my bike 3-4 times per week

2. Strength training 1-2 times per week

3. Stretching after each workout

4. Goal weight 185 lbs

B. Diet Goals

1. Drink 6-8 glasses of water per day

2. Limit to only 1 diet coke can per day

3. Sugar treats only twice per week

4. Eat 4-5 small meals per day

5. Goal calories per day: 2300

Drumroll please.....Dun dun duh dah dah!

         
           Welcome to the first official post of our healthy living blog. Since all of you are lame and couldn't give me suggestions for a title I made up my own. Don't ask me why I couldn't think of anything other than 'B' names. It is just all that came out.
            This is a positive and non-judgmental environment so as such, please don't comment on a post unless you have something constructive to say. Just remember Thumper's famous line from Bambi and you should be fine.
            You can post as much or as little as you like. I'm hoping everyone will want to be contributors. At least posting once a month should not be too big of a burden:) I don't want to be having a conversation with myself but I guess if I have to I will. If you need assistance in figuring out how to post, just call one of us that has a blog and we will help you.
            I can't think of anything else right now so we'll just build as we go. First off, I would like to talk about my goals.

Goals:

1. Eat meat only 1-2 times a week. More vegetarian meals.
2. Drink 48-64 oz of water a day.
3. Workout or do some kind of physical activity 5 times a week.
4. Have 1-2 treat days a week for treats.
5. Write in a food journal everyday.

            Alright. Here ya go. I'll probably add and erase as I go along but I think 5 is a good jumping off point. Feel free to post your own. Maybe we can find a way to post them on the sidebar so they don't get lost in the blog. Anyhoo....