2010 February | God, Diet, Fitness and Weight Loss

My Weight Loss Program: Today was a Good Day!

February 27, 2010 Coach Louis Jeffries, Chicago, Illinois No comments

As we try to maintain the weight we loss and stay on course with our weight loss program I would like to share with you my day today. Today is / was a good day. I can not say every day is this good in relationship to keeping good habits but this is what I strive for. I woke up about 5:30 and had a glass of water. Shook the cobwebs out of my head and about 6:00 I went to the fridge, got an apple, tomato, carrot and a clove of garlic and put them in the juicer to jump start my day. I did the same for my wife. I always have a glass of water after I drink my morning juice. Many people start with coffee, I start with fresh fruit and vegetable juice. Ok before breakfast I had 2 glasses of water and a fresh fruit and vegetable juice.

Breakfast

Breakfast for me today was a 2 egg omelet. I would call it a vegetarian omelet but I had a little sharp cheddar cheese added in. The omelet included spinach, green and red peppers and cheese. For seasoning I had white pepper and Mrs. Dash Extra Spicy Blend. My wife had the same except she had a 1 egg omelet and she prefers Mrs. dash Southwest Chipotle instead of the extra spicy. Her omelet is much spicier. As always I drank a glass of water after my meal. (Note: water is needed for many health reasons and we should drink 8 glasses a day or more, but for me it helps me feel full so can be satisfied with a vegetarian omelet as meal.) Many times when I do not have time to fix breakfast I will have an Advocare Meal Replacement Shake. I have them as needed versus make them my regular breakfast. It only takes me 10 minutes to make my breakfast and another 10 minute to eat it. By 7:30 I have had a morning juice 3 glasses of water and breakfast. About 8:00 I had an Advocare Spark Energy Drink (just like having another glass of water) and I began my cardio work out. I did 50 minutes on the elliptical exercise machine. Took a quick shower and was at work by 9:15. By the way work is in my home office.

I know everyone can not do this but, because I work mostly from home I take a break every hour or so and do push ups. I try do 3 sets of 20 three times a day.

Mid Morning Snack

Today, I had a banana and cup of Puer Tea. I drink my tea straight, no sugar, honey lemon, etc. It is an acquired taste. It is the best way to drink your tea. but that was the mid morning snack.

Lunch

About noon I made a nice salad. Today we had spinach (our staple not iceberg lettuce) shredded cabbage and shredded carrots, green and red peppers, red and white onions and tomatoes. I like a little sweet and spicy as well. So I added a little fresh (not canned) pineapple and raisins then spiced it up with my Mrs. Dash favorite Extra Spicy seasoning. I had a few crushed peanuts and topped lightly with a Red Wine Vinaigrette. Guess what? I had a glass of water after I ate.

Afternoon Snack

No snack this afternoon. I just had another Advocare Spark Energy Drink and did my 3 sets of 20. Now you may think that the Advocare Spark Energy Drink is like a Red Bull or something, but that is not true at all. The Advocare Spark Energy Drink is a natural nutritional vitamin supplement that also gives you a boost of energy. Like drinking coffee but all natural and no caffeine or sugar.

Dinner

Today we had my own pasta concoction. 100% Whole Wheat Spaghetti, sliced tomatoes, red, green and yellow peppers, fried in olive oil with grilled chicken and seasoned to taste. I try to eat off of a small plate so I am not tempted to eat too much. Water chaser and dinner was a wrap. Pun not intended today. 6:00 pm. Off to Church. Bible Study tonight. This is my weight loss program and today I had a good day.

God Bless Micheal Jackson and Family, Farah Fawcett and Family, Ed McMahon and Family.

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7 Day Healthy Eating Weight Loss Challenge – Preparation

February 25, 2010 Coach Louis Jeffries, Chicago, Illinois 1 comment

Preparation To Eat Healthy to Lose Weight

Our mindset is the most important ingredient to this 7 day lifestyle change that will lead us to lose a few pounds but more importantly begin to Eat Healthy To Lose Weight. If you have a positive attitude and believe you can as you encounter obstacles you will overcome. Know that you can count on your buddies to encourage you and with a little prayer you will make it through.

There are seven steps to prepare for healthy weight loss.

Step 1: Pray, Meditate and establish a goal. Set your focus on what you want to accomplish during this seven day period. I would submit to you that Weight Loss is your secondary goal. Our primary goal is to change some bad eating habits and to get used to being focused on eating right and feeding our families right. Yes, you should have a minimum weight loss goal but that is secondary. We are changing our lifestyles to Live Healthy, Eat Healthy and treat our bodies right. So with prayer and meditation every day we can stay focused on our goals.

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Step 2: Journal We remember 10% of what we read, 30% of what we speak and 60% of what we write.
If we read it, speak it and write it we will remember it all. We will then see the change on paper and this helps us to stay focused like a business plan that you follow closely. First enter your start weight. Now think of what your 3 meals and 3-4 snacks will be everyday for the week. Enter your meal plan and your shopping list. Now enter your daily challenges and victories. Focus on the challenges and the victories (never on the defeats). Every evening review your day and plan your next day. Thank God for your challenges and victories.

Step 3: Shop Hopefully you can plan your week and shop for the week. Do the best you can. It is easy to fall off if you have not planned and do not have healthy food available. We can eliminate that excuse here.

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Step 4: Buddy up Our Weight Loss Journey is personal. But, we all need support. It is best if your buddy is your mate. A friend, coach, or even an internet forum will be helpful. Share, ask for help, be open and honest. Buddies must be encouraging. It is good for us to be a buddy as well. For as we encourage others we are encouraged ourselves.

Step 5: Know Yourself, Be Honest to Yourself Know your strengths and weaknesses. Account for them. Get help and be honest. We are not trying to impress anyone. We just want to improve ourselves. Again; Share, Ask for help and Be Open and Honest.

Step 6: Praise Yourself Many times we set goals but through the process we fall short and do not meet our them. The attitude of failure can easily set in as you go through your “Weight Loss Journey” and change your lifestyle to one of healthy eating for weight loss. To avoid this Focus on the process (each day has a meal plan and we journal daily) and Praise Yourself For Each Victory! Praise Yourself For Each Victory! Praise Yourself For Each Victory!

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Step 7: This is a Lifestyle Change To many people weight loss is like a yo yo. We commit ourselves to a diet or program for a time. We have a little success and then go back to our old habits. This takes us back to where we started. If we are really serious about Healthy Eating For Weight Loss this is not just a 7 day challenge. This is the beginning of the new you. Let me encourage you as the benefits are well worth the change. Because you are now eating right you lose weight, you gain energy and stamina, your body is healthier and you suffer less from diseases, you live longer and more abundant lives, your self esteem increases and did I mention you lose weight.

So as we prepare for the “7 Day Healthy Eating For Weight Loss Challenge” remember these seven steps:
Pray, Meditate and establish your goal; Journal; Shop; Buddy Up; Know Yourself and Be Honest To Yourself; Praise Yourself; This is a Lifestyle Change. The benefits are much greater than the work it takes and it gets easier with time.

As always I appreciate your feedback and comments.