Monday, December 30, 2013

A Year in Review 2013


Well, this is our final Monday morning check in for 2013.  Do you remember, way back on January 1, 2013, when I posted Welcome to 2013?    That was the post that started a solid year of weekly Monday weigh-ins and a place for you to keep track of your diet and nutrition progress.  Let's give a big round of applause to everyone who joined the program.

I have had a record number of visits this year as well as letters of encouragement and thanks from more people than I can count.  I hope I've inspired people to improve their diet and exercise programs.  2014 is just around the corner and the 1st of the year is the perfect time to start anew.

On a personal note, I have some exciting news to share with all of you.  If you remember, at one time I was overweight and out of shape myself.  You can go back and read my initial story here.   When I was a junior in high school I went to prom with a girl that I badly wanted to date.  By the time of our senior prom, we were an official couple.  Well, I recently asked this woman to become my wife and she said yes!!  I couldn't be happier.

All I know is that taking control of my diet and nutrition issues has changed my life.  I am so much healthier.  My weight has been normal for 2 years.  My cholesterol is normal.  I work out daily and my self esteem has soared.  I'm a little over a year away from completing my degree in Dietetics and when I'm done I hope to consul other people who are struggling with the same weight issues that I once had.  I can relate to them and I hope I can steer them onto a healthier path.

I feel blessed as I head into 2014.  Thank you for stopping by my blog and reading about my journey.  I appreciate all the letters and comments you leave.  We are only days away from a new year.  What choices and changes are you going to make in 2014?

Monday, December 23, 2013

Merry Christmas


I'd like to wish all of you a safe and happy holiday.  Merry Christmas to all!

Monday, December 16, 2013

Starting a Walking Program


Did you know that walking is one of the easiest ways ways to get fit?  Not only that, it doesn't cost anything! Walking is a fantastic way to


  • reduce stress
  • get fit
  • lose weight
First, be sure that you have been cleared by your doctor before you begin.

Block out a set time, 3-4 days per week.  Start slow and aim for 15 minutes of brisk walking. You don't have to run, or jog.  Just walk quickly.  Be sure to swing your arms a little too.  Each day add a few more minutes to your overall time until you can build it up to 60 minutes.

Make sure to wear comfortable shoes and clothes.  Dress for the weather.  Take along a water bottle and stay hydrated.  

It doesn't hurt to keep track of your progress in a small notebook.  If you want, ask a friend to join you.

If you're trying to lose weight, it may help to cut 300 calories per day from your diet.  That, in addition to the extra calories you're burning by walking, should help you to lose a little weight.

The new year is right around the corner.  Are you planning any diet or fitness programs?

Don't forget to view my videos, which can be accessed at the top of the page on the VIDEO TAB.

See you next week.

Monday, December 9, 2013

More Holiday Eating Tips


I wanted to stop by and give you a few more tips on avoiding weight gain during the holidays.  I know its hard to control your eating and its difficult to pass up all that great looking food.  So here are a few more tips....


  • When at the food tables, eat more fruits and vegetables.  
  • Try using a smaller plate. It fills up quicker, doesn't it?
  • Stay away from alcohol.  Not only is it full of empty calories, but it lowers your resistance to saying no to foods you need to stay away from.
  • Eat lightly the day of the party so you're not starving when you get there. 
  • Squeeze in an extra work out the day of the party to burn calories.
  • Try Greek yogurt and fruit just before you leave for the party.
  • Take a few small bites of your indulgent food and leave the rest on your plate.
  • Talk, more than you eat.
  • Drink plenty of water.
Don't beat yourself up if you slip up once or twice.  Just get back on your maintenance program the next day and do a little extra exercise.

Have fun and be safe this holiday season.

Monday, December 2, 2013

Apple Blossom's Can -Do Program


Did everyone enjoy their holiday weekend?  Did you eat something special?  What was your favorite thing that you had for Thanksgiving?  My girlfriend and I made a new cake recipe called Blueberry Crumble.

We are now in a critical time of year for many people - the holiday party season.  From now until January 1st, there are food and drink temptations everywhere.  What to do??

I've already given you several ideas on eating strategies and if you want you can go back and take a look here.  But today I want you to go over and check out Liz's ideas over at Apple Blossom Dreams.  She has started her Can Do Program  which I think is full of practical ideas and advice.  And guess what else?  She's made some fine progress in the first week already!  Here's her first post about her plan.

Liz's plan has several great ideas and most importantly, she's set realistic goals for herself.  She understands that it's best to shoot for small weight loss increments each week and she set up an excel spreadsheet to help her track those goals.  She has even graciously offered to share the spreadsheet with anyone who wants to email her.  Thanks Liz.

What else is Liz doing?  She's....




Liz started her Can Do Program at 149.8 lbs.  After a week, and with Thanksgiving thrown in there to boot, she was down to 145.2.  Her plan is to get down to 120 lbs. by March 31, 2014.

Liz is a shining example of what can be accomplished by setting up clear goals.  She has a plan.  She's allowing for a greater weight loss the first week and a steady and realistic weight loss thereafter.  She's making good meal choices, getting some exercise and is drinking lots of water.  I'm really looking forward to hearing about what else she incorporates into her program.

Please take the time to click on all the links I've provided that will take you directly to her different blog posts about her program.  Take the time to say hi and leave a word of encouragement.

I'd like to thank Liz for letting me share her program with you today.  I'll be checking in and keeping an eye on her progress.  Way to go Liz!