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