Saturday, March 31, 2012


Hi everyone!

Today is the final day of the contest! I hope you look back nearly three months and see that you are in a better place today than you were then. So, send in your reports and I will post results on the blog. Congratulations to everyone who made positive changes on the health front! I think it would be cool to have everyone send in the total pounds lost and I will add all of it up and we can see the total our group has lost. If you don't send in a final report maybe just send in your pounds lost so I can total that up. Thanks to all for participating. Let me know if anyone wants to continue a support group or if you have suggestions for improvements for another contest another time.

Most of all, be proud of yourself for signing up and taking the first steps to a healthier you and a healthier life. Remember that changes add up, and you are worth it! Keep up your good new habits, and enjoy Spring and summer when you can get out and move, and eat more fresh foods.Best wishes to you all! And thanks for participating and making this contest possible. Have a great weekend!


Total points is listed first, in parentheses is the weight loss (WL) and exercise (E). I've starred the ones that I've updated so far and will update the rest as I get more reports.

DeAnn (WL , E )
Debby (WL , E )
Donna (WL, E)
Erin 10.63 (WL 8.33 , E 2.3 )
Heidi 4.67 (WL 3.27, E 1.4)
Joanna (WL, E)
*Matt 9.773 (WL 7.173 , E 2.6)
Paul (WL, E)
*Paula 18.6 (WL 12.3 , E 6.3)
*Rebecca 19.464 (WL 13.064 , E 6.4 )
*Rozanne 17.302 (WL 10.802, E 6.5)
Sarah (WL, E)
Steve 8.41 (WL 7.01, E 1.4 )
Terrel (WL , E )

Saturday, March 24, 2012

Results for Week 12 (ending March 24)

Total points is listed first, in parentheses is the weight loss (WL) and exercise (E). I've starred the ones that I've updated so far and will update the rest as I get more reports.

DeAnn (WL , E )
Debby (WL , E )
Donna (WL, E)
*Erin 10.63 (WL 8.33 , E 2.3 )
*Heidi 4.67 (WL 3.27, E 1.4)
Joanna (WL, E)
*Matt 9.36 (WL 6.96 , E 2.4)
Paul (WL, E)
*Paula 17.1 (WL 11.3 , E 5.8)
*Rebecca 17.46 (WL 11.56 , E 5.9 )
*Rozanne 15.259 (WL 9.259, E 6.0)
Sarah (WL, E)
Steve 8.41 (WL 7.01, E 1.4 )
Terrel (WL , E )

Saturday, March 17, 2012

Results for Week Ending March 17

Total points is listed first, in parentheses is the weight loss (WL) and exercise (E). I've starred the ones that I've updated so far and will update the rest as I get more reports. Remember to send them to again this week.

DeAnn (WL , E )
Debby (WL , E )
Donna (WL, E)
*Erin 9.838 (WL 7.738 , E 2.1 )
Heidi 4.67 (WL 3.27, E 1.4)
Joanna (WL, E)
Matt 7.26 (WL 5.06 , E 2.2)
Paul (WL, E)
*Paula 16.3 (WL 11.0 , E 5.3)
*Rebecca 16.383 (WL 10.983 , E 5.4 )
*Rozanne 14.759 (WL 9.259, E 5.5)
Sarah (WL, E)
Steve 8.41 (WL 7.01, E 1.4 )
Terrel (WL , E )

Friday, March 16, 2012

Motivate your Metabolism

Losing weight isn't about eating less, it's about eating more-more nutrition-dense food, to crowd out the empty calories and keep you full all day. That's important, because restricting food will kill your metabolism. It sends a signal to your body that says, "I'm starving here!" And your body responds by slowing your metabolic rate in order to hold onto existing energy stores. What's worse, if the food shortage (meaning, your crash diet) continues, you'll begin burning muscle tissue, which just gives your enemy, visceral fat, a greater advantage. Your metabolism drops even more, and fat goes on to claim even more territory. Here are some no-brainer ways to motivate your metabolism to burn more fat.

 A study in Finland looked at sets of identical twins and discovered that of each set of siblings, the twin who slept less and was under more stress had more visceral fat.
2. EAT MORE PROTEIN Your body needs protein to maintain lean muscle. In a 2006 study in the American Journal of Clinical Nutrition, "The Underappreciated Role of Muscle in Health and Disease," researchers argue that the present recommended daily allowance of protein, 0.36 grams per pound of body weight, was established using obsolete data and is woefully inadequate for an individual doing resistance training. Researchers now recommend that women get an amount between 0.54 and 1 gram per pound of body weight. (If you want to lose weight, use your goal body weight as your guide.) Add a serving, like 3 ounces of lean meat, 2 tablespoons of nuts, or 8 ounces of low-fat yogurt, to every meal and snack. Plus, research shows protein can up postmeal calorie burn by as much as 35 percent.
3. GO ORGANIC WHEN YOU CAN Canadian researchers report that dieters with the most organochlorines (pollutants from pesticides, which are stored in fat cells) experience a greater than normal dip in metabolism as they lose weight, perhaps because the toxins interfere with the energy-burning process. In other words, pesticides make it harder to lose pounds. Other research hints that pesticides can trigger weight gain. Of course, it's not always easy to find-or easy to afford-a whole bunch of organic produce. So you need to know when organic counts, and when it's not that important. Organic onions, avocado, grapefruit? Not necessary. But choose organic when buying celery, peaches, strawberries, apples, blueberries, nectarines, sweet bell peppers, spinach, kale / collard greens, cherries, potatoes, and imported grapes; they tend to have the highest levels of pesticides.
4. GET UP, STAND UP Whether you sit or stand at work may play as big a role in your health and your waistline as your fitness routine. Missouri University researchers discovered that inactivity (4 hours or more) causes a near shutdown of an enzyme that controls fat and cholesterol metabolism, so you store more fat, rather than using it for energy, all day long. To keep this enzyme active and increase your fat burning, break up long periods of downtime by standing up--for example, while talking on the phone.
5. DRINK COLD WATER German researchers found that drinking 6 cups of cold water a day (that's 48 ounces) can raise resting metabolism by about 50 calories daily--enough to shed 5 pounds in a year. The increase may come from the work it takes to heat the water to body temperature. Though the extra calories you burn drinking a single glass doesn't amount to much, making it a habit can add up to pounds lost with essentially zero additional effort.

gym or house work?

Over the weekend I helped a friend clean his client’s house for his home-cleaning business.  This was a particularly dirty home as it hadn’t been cleaned in a long time and the client who just bought the home didn’t want to tackle the cleaning project by themselves prior to their move-in date.
We spent about 3 1/2 hours on our hands and knees scrubbing baseboards, cleaning doors, closet spaces, windows, toilets, mirrors, showers, floors, etc.  There was a lot of squatting, getting up and going back down to the ground, reaching high, and stretching down low. What  a workout cleaning this home was!
The next day my body was so sore! I woke to aching muscles, tired hands and a new-found appreciation for professional house cleaners!
To reach our fitness goals, we don’t always have to visit the gym.  Using our own body weight while doing every day chores in the home can provide us with the tools we need to give our muscles a great workout!  My quads are sore, but I am so happy they actually received a bit of a workout.
According to a calculator on, a 140 pound person performing 3 hours of housework will burn approximately 554 calories while a person weighing 190 pounds can burn up to 752 calories! That’s quite impressive. What a great concept: burning calories while doing housework!
The next time you decide going to the gym is just not an option, think about getting your workout in at home– cleaning baseboards and trim around your doors is a great way to burn extra calories while using your body weight to tone your muscles.
If housework is not your gig (you’re likely to hire out your cleaning duties to professional home cleaners), there are some great online cardio courses for you to use for your “home gym” or even outings to your neighborhood gym if that’s your preference.  I recently found a great 12-week cardio course that helps you achieve a lean look without bulking up–can’t guarantee the squats during your housework routine won’t bulk up your legs!
Whether your weekly household chores or your 12-week supercharged cardio workout session is your exercise of choice, one thing is for sure– you’re moving around and that’s all that matters!
(Me again: Good gracious, I really aught to clean my house! It is in sad need and I could use the workout time.)

Saturday, March 10, 2012

Results for Week Ending March 10

Total points is listed first, in parentheses is the weight loss (WL) and exercise (E). I've starred the ones that I've updated so far and will update the rest as I get more reports. Remember to send them to this week since Becca is in the middle of moving to their new house.

DeAnn (WL , E )
Debby (WL , E )
Donna (WL, E)
*Erin 9.338 (WL 7.738 , E 1.6 )
*Heidi 4.67 (WL 3.27, E 1.4)
Joanna (WL, E)
Matt 7.26 (WL 5.06 , E 2.2)
Paul (WL, E)
*Paula 15.4 (WL 10.6 , E 4.8)
*Rebecca 14.84 (WL 9.94 , E 4.9 )
*Rozanne 13.07 (WL 8.07, E 5)
Sarah (WL, E)
*Steve 8.41 (WL 7.01, E 1.4 )
Terrel (WL , E )

Thursday, March 8, 2012

25 Tips

These are the 23 tips that Becca sent us the link to:

23 tips (there aren't 25 tips here. One of the tips was just recommended reading, one of them has to do with alcohol(i.e. drink less of it))

here's the link:

Time Your Meals
Set a timer for 20 minutes and reinvent yourself as a slow eater. This is one of the top habits for slimming down without a complicated diet plan. Savor each bite and make it last until the bell chimes. Paced meals offer great pleasure from smaller portions and trigger the body's fullness hormones. Wolfing your food down in a hurry blocks those signals and causes overeating.

Sleep More, Weigh Less
Sleeping an extra hour a night could help a person drop 14 pounds in a year, according to a University of Michigan researcher who ran the numbers for a 2,500 calorie per day intake. His scenario shows that when sleep replaces idle activities – and the usual mindless snacking – you can effortlessly cut calories by 6%. Results would vary for each person, but sleep may help in another way, too. There's evidence that getting too little sleep revs up your appetite, making you uncommonly hungry.

Serve More, Eat More Veggies
Serve three vegetables with dinner tonight, instead of just one, and you'll eat more without really trying. Greater variety tricks people into eating more food – and eating more fruits and vegetables is a great way to lose weight. The high fiber and water content fills you up with fewer calories. Cook them without added fat. And season with lemon juice and herbs rather than drowning their goodness in high-fat sauces or dressings.

When Soup's On, Weight Comes Off
Add a broth-based soup to your day and you'll fill up on fewer calories. Think minestrone, tortilla soup, or Chinese won-ton. Soup's especially handy at the beginning of a meal because it slows your eating and curbs your appetite. Start with a low-sodium broth or canned soup, add fresh or frozen vegetables and simmer. Beware of creamy soups, which can be high in fat and calories.

Go for Whole Grains
Whole grains such as brown rice, barley, oats, buckwheat, and whole wheat also belong in your stealthy weight loss strategy. They help fill you up with fewer calories and may improve your cholesterol profile, too. Whole grains are now in many products including waffles, pizza crust, English muffins, pasta, and soft "white" whole-wheat bread.

Eyeball Your Skinny Clothes
Hang an old favorite dress, skirt, or a smokin' pair of jeans where you'll see them every day. This keeps your eyes on the prize. Choose an item that's just a little too snug, so you reach this reward in a relatively short time. Then pull out last year's cocktail dress for your next small, attainable goal.

Skip the Bacon
Pass on those two strips of bacon at breakfast or in your sandwich at lunch time. This simple move saves about 100 calories, which can add up to a 10 pound weight loss over a year. Other sandwich fixings can replace the flavor with fewer calories. Think about tomato slices, banana peppers, roasted red bell peppers, grainy mustard, or a light spread of herbed goat cheese.

Build a Better Slice of Pizza
Choose vegetable toppings for pizza instead of meat and you may be able to shave 100 calories from your meal. Other skinny pizza tricks: Go light on the cheese or use reduced-fat cheese and choose a thin, bread-like crust made with just a touch of olive oil.

Sip Smart: Cut Back on Sugar
Replace one sugary drink like regular soda with water or a zero-calorie seltzer and you'll avoid about 10 teaspoons of sugar. Add lemon, mint or frozen strawberries for flavor and fun.
The liquid sugar in soda appears to bypass the body's normal fullness cues. One study compared an extra 450 calories per day from jelly beans vs. soda. The candy eaters unconsciously ate fewer calories overall, but not so the soda drinkers. They gained 2.5 vpounds in four weeks.

Sip Smart: Use a Tall, Thin Glass
Use a tall, skinny glass instead of a short, wide tumbler to cut liquid calories -- and your weight -- without dieting. You'll drink 25%-30% less juice, soda, wine, or any other beverage.
How can this work? Brian Wansink, PhD, says visual cues can trick us into consuming more or less. His tests at Cornell University found all kinds of people poured more into a short, wide glass —- even experienced bartenders.

Sip Smart: Go for Green Tea

Drinking green tea may also be a good weight loss strategy. Some studies suggest that it can rev up the body's calorie-burning engine temporarily, possibly through the action of phytochemicals called catechins. At the very least, you'll get a refreshing drink without tons of calories.

Slip Into a Yoga State of Mind
Women who do yoga tend to weigh less than others, according to a study in the Journal of the American Dietetic Association. What's the connection? The yoga regulars reported a more "mindful" approach to eating. For example, they tend to notice the large portions in restaurants but eat only enough to feel full. Researchers think the calm self-awareness developed through yoga may help people resist overeating.

Eat at Home
Eat home-cooked meals at least five days a week to live like a thin person. A Consumer Reports survey found this was a top habit of "successful losers." Sound daunting? Cooking may be easier than you think. Shortcut foods can make for quick meals, such as pre-chopped lean beef for fajitas, washed lettuce, pre-cut veggies, canned beans, cooked chicken strips, or grilled deli salmon.

Catch the "Eating Pause"
Most people have a natural "eating pause," when they drop the fork for a couple of minutes. Watch for this moment and don't take another bite. Clear your plate and enjoy the conversation. This is the quiet signal that you're full, but not stuffed. Most people miss it.

Chew Strong Mint Gum
Chew sugarless gum with a strong flavor when you're at risk for a snack attack. Making dinner after work, at a party, watching TV, or surfing the Internet are a few dangerous scenarios for mindless snacking. Gum with a big flavor punch overpowers other foods so they don't taste good.

Shrink Your Dishes
Chose a 10-inch lunch plate instead of a 12-inch dinner plate to automatically eat less. Cornell's Brian Wansink, PhD, found in test after test that people serve more and eat more food with larger dishes. Shrink your plate or bowl to cut out 100-200 calories a day – and 10-20 pounds in a year. In Wansink's tests, no one felt hungry or even noticed when tricks of the eye shaved 200 calories off their daily intake.

Get Food Portions Right
The top habit of slim people is to stick with modest food portions at every meal, five days a week or more. "Always slim" people do it and successful losers do it, too, according to a Consumer Reports survey. After measuring portions a few times, it can become automatic. Make it easier with small "snack" packs and by keeping serving dishes off the table at meal time.

Try the 80-20 Rule
Americans are conditioned to keep eating until they're stuffed, but residents of Okinawa eat until they're 80% full. They even have a name for this naturally slimming habit: hara hachi bu. We can adopt this healthy habit by dishing out 20% less food, according to researcher Brian Wansink, PhD. His studies show most people don't miss it.

Eat Out Your Way
Restaurant meals are notoriously fattening, so consider these special orders that keep portions under control:
Split an entrée with a friend.
Order an appetizer as a meal.
Choose the child's plate.
Get half the meal in a doggie bag before it's brought to the table.
Complement a smaller entrée with extra salad for the right balance: half the plate filled with veggies.

Reach for the Red Sauce
Choose marinara sauce for pasta instead of Alfredo sauce. The tomato-based sauces tend to have fewer calories and much less fat than cream-based sauces. But remember, portion size still counts. A serving of pasta is one cup or roughly the size of a tennis ball.

Go Meatless More Often
Eating vegetarian meals more often is a slimming habit. Vegetarians tend to weigh less than meat eaters. While there are several reasons for this, legumes may play an important role. Bean burgers, lentil soup, and other tasty legume-based foods are simply packed with fiber. Most Americans get only half of this important nutrient, which fills you up with fewer calories.

Burn 100 Calories More
Lose 10 pounds in a year without dieting by burning an extra 100 calories every day. Calories burned per activity will vary depending on a person's weight. Try one of these activities:
Walk 1 mile, about 20 minutes.
Pull weeds or plant flowers for 20 minutes.
Mow the lawn for 20 minutes.
Clean house for 30 minutes.
Jog for 10 minutes.

When you've kicked the soda habit or simply made it through the day without overeating, pat yourself on the back. You've moved closer to a slimming lifestyle that helps people lose weight without crazy or complicated diet plans. Phone a friend, get a pedicure, buy new clothes -- or on occasion, indulge in a small slice of cheesecake.

Tuesday, March 6, 2012


I find that I don't exercise, especially if it requires going anywhere or using equipment. So, in order to exercise, I have come up with a set of things I can do in my bedroom (or wherever else in my house seems to work out that day). I start my 30 minutes with Jumping jacks (about 60) to get met heart going. In no particular order, I do push-ups, forward planks, standing crunches (start with arms held high. lift one leg and press both arms down as if you're lifting weights). I also sometimes twist my torso. I do leg lifts, super mans, and sometimes alternating leg/arm lifts (from position on hands and feet, straighten one arm and the opposite leg into the air).

I get bored with doing one thing for too long (part of that is probably because I'm so out of shape that I can't do any one thing for too long), probably a cause/effect of never having exercised regularly. Hence the list of exercises that I fit into my 30 minutes. With this "plan", I have exercised more in the last 4 weeks than I have in the last 10 or 15 years, which isn't saying much, but at the same time, it's saying a lot!

Thank you all for doing this and supporting everyone, this is changing my life for the better!

(Anyone up for another contest/support group? Haha)

Saturday, March 3, 2012

Week 9 breakdown results

Total points is listed first, in parentheses is the weight loss (WL) and exercise (E).

DeAnn (WL , E )
Debby (WL , E )
Donna (WL, E)
Erin 6.76 (WL 5.36 , E 1.4 )
Heidi 4.47 (WL 3.27, E 1.2)
Joanna (WL, E)
Matt 7.26 (WL 5.06 , E 2.2)
Paul (WL, E)
Paula 12.7 (WL 8.4 , E 4.3)
Rebecca 13.65 (WL 9.25 , E 4.4 )
Rozanne 12.53 (WL 8.03, E 4.5)
Sarah (WL, E)
Steve 7.17 (WL 5.97, E 1.2 )
Terrel (WL , E )

Saturday, February 25, 2012

Week 8

You've got 5 weeks left to show your stuff! The end is in sight so maybe that will help you think you can do it, because it's a concentrated effort that won't last forever (at least the contest won't last forever). GO FOR IT!

THIS IS UPDATED with a breakdown in parentheses for weight loss and exercise points! Remember that daily exercise sessions are worth .1 so earning 1.6 points would be 16 exercise sessions.

DeAnn 3.97 (WL 2.57, E 1.4)
Debby 6.65 (WL 3.75, E 2.9)
Erin 7.55 (WL 6.55, E 1)
Matt 6.96 (WL 5.06, E 1.9)
Paula 11.9 (WL 8.1, E 3.8)
Rebecca 12.34 (WL 8.44, E 3.9)
Rozanne 12.03 (WL 8.03, E 4)
Steve 6.45 (WL 5.45, E 1)
Terrel 5.61 (WL 5.31, E .3)

Saturday, February 18, 2012

Week 7! (passing the half-way)

DeAnn 4.3
Donna 4.69
Erin 9.03
Joanna 6.59
Matt 5.7
Paula 10.4
Rebecca 9.35
Rozanne 10.91
Terrel 4.86

Saturday, February 11, 2012

Week Six!

DeAnn 3.5
Heidi 2.11
Matt 4.98
Paula 8.5
Rebecca 8.8
Rozanne 10.41
Sarah 2.8
Steve 7.29
Terrel 6.67

Wednesday, February 8, 2012

Some tasty foods

Paula here--Becca's sister who lives in South Jordan, Utah. Becca asked me to share some of the things I've been eating that are low carb and low fat yet still tasty and satisfying.

My favorite so far (I think it tastes like a dessert, but that might just be in indication of how long it's been since I've had dessert!) is a simple combination of 1/2 cup fat free cottage cheese and one 6 oz container of Dannon Light and Fit yogurt (fat free, fake sugars). I eat it with a baby spoon so I can savor it a little longer and it really does satisfy my craving for a treat. So far I've only tried it with the vanilla yogurt, but I'll bet it would be good with any flavor. Wal Mart has had the six pack of vanilla dannon light and fit for only $2.18 which fits nicely into my budget, too. :)

I've also been eating a lot of canned chicken from Costco because it's quick, it's tasty, and it's on my food plan. Here are my two favorite ways to prepare it:

Chicken salad: I mix a can of drained chicken with fat free sour cream, salt, pepper, garlic powder, and chopped pickles, then I eat it on celery sticks--I actually just sit down with the bowl of chicken and scoop it out with the celery. I've also used whole lettuce leaves to make wraps--just drop a dollop of the chicken mix onto a lettuce leaf, roll it up, and enjoy!

The other way I've really liked the chicken is a simple stir fry. My food plan calls for 2 tablespoons of olive oil a day, so I start with olive oil in a pan and add lots of chopped onions, chopped celery, and chunks of zuchini. Green or red bell peppers would also work well. I sprinkle two or three packets of Truvia and about 3 tablespoons of low sodium soy sauce on the veggies and stir and turn until the veggies are done. I like them still a little crispy, but good and hot. Then I add a drained can of chicken, sprinkle a little more soy sauce on the chicken, and let it heat thoroughly. I've been eating this alone for the most part, but you could have it on 1/2 cup of brown rice if that's in your food plan.

I've been craving Mexican food, so for lunch today I used up both of my carbs for the day so I could have both beans and rice at the same time. I heated up 1/2 cup of fat free refried beans in the microwave. At the same time, I put about 1/2 tbls of olive oil in a pan, added 1/2 cup cooked brown rice, 4 ounces of cooked ground turkey, and salt and pepper. When it was all hot and sizzling, I added about 1/3 cup salsa and stirred until thoroughly heated. I poured it over the heated refried beans and thought I'd gone to heaven!

Monday, February 6, 2012

17-day resource

Mom (Paula) and I are reading and following (I'm not following it as closely as Mom, but as closely as I can, usually) the 17 Day Diet by Dr. Mike Moreno and have found that it works for us, wahoo!! So, I'm sharing this address in case any are interested in reading about it:

This link sends you to a blog (unconnected with the author) that has lots of good information on it. (Mom and I call it a food plan instead of a diet. And I think of it as a cleansing plan.)

A super condensed overview (according to Erin, anyway) is: for the first 17 days, you cut out all carbs that are not already in the fresh fruit and vegetables included on the list, i.e. no bread, candy, potatoes, junk food. 2 fruits a day both eaten before 2pm. 2 servings of probiotics a day. 8 8-oz. glasses of water a day, bare minimum. As much as you want (until you are no longer hungry) of the proteins and vegetables included in the list. (The lists are quite long, so don't worry, it wouldn't turn you into a rabbit for 17 days.)

I'm on the first cycle, so I'm unfamiliar with the second cycle. I know you add some carbs every other day and do cycle one on the non-carb days.

I've included the list for cycle 1 below:

Fish: Salmon, Sole, Flounder, Catfish, Tilapia, Canned light tuna (in water)

* Opt for wild-caught rather than farm-raised fish, which may have received doses of antibiotics. Avoid the bigger fish such as swordfish, shark, king mackerel, and albacore tuna. They are the most likely to carry metals like methyl-mercury, which is considered a toxin.

Poultry: Chicken breasts, Turkey breasts, Ground turkey -- lean, Eggs (2 eggs = 1 serving), Egg whites (4 egg whites = 1 serving)


Artichoke, Artichoke hearts, Asparagus, Bell peppers (green, orange, red, yellow), Broccoli, Brussels sprouts, Cabbage, Carrots, Cauliflower, Celery, Cucumbers, Eggplant, Garlic, Green beans, Green, leafy vegetables (including beet greens, turnip greens, collard greens), Kale, Leeks, Lettuce (all varieties), Mushrooms, Okra, Onions, Parsley, Scallions, Spinach, Tomatoes, Watercress


Apples, Berries, all types, Grapefruit, Oranges, Peaches, Pears, Plums, Prickly pear cactus, Prunes, Red grapes


Yogurt (any type, including Greek-style, sugar-free) (6 oz. container = 1 serving), Kefir: similar to a drinking-style yogurt; great for making smoothies (1 cup = 1 serving), Low-fat acidophilus milk (1 cup = 1 serving), Yakult: (1 cup = 1 serving), Acidophilus milk: (1 cup = 1 serving), Reduced salt miso dissolved in low-fat, low-sodium broth (1 tablespoon – 1 serving), Sauerkraut: (1/2 cup – 1 serving)


Olive oil, Flaxseed oil


Condiments and seasonings are allowed in moderation: Salsa, low-carb marinara sauce, lite soy sauce, low-carb ketchup, fat-free sour cream, Truvia (a non-caloric sweetener made from natural ingredients), sugar-free jams and jellies, vegetable cooking spray, fat-free cheeses (i.e. Parmesan), fat-free salad dressing, salt, pepper, vinegar, mustard, herbs, and spices.

The 17-day thing is changing the way you eat. There are 4 17-day cycles. The first cycle is outlined above, the second cycle is mentioned as well, but I forgot to include that you're suposed to exercise for at least 17 minutes twice a day. The third cycle adds more foods to the list, has you pay particular attention to portions and proportions and has you increase your exercising 45-60 minutes. By cycle four, you have set healthy habits and now create a strategy to keep the weight off and stay healthy. So, cycle 4 is for the rest of your life, I guess.

In all cycles, you drink 8 8-oz glasses of plain water daily, in addition to whatever else you drink.

You're also instructed to drink green tea with each meal. That gets into a topic that is a personal thing and I don't wish to make anyone less happy by saying anything about it or opening a discussion of it on this supportive blog.

Once again, I just want to say THANK YOU to Becca and DeAnn for starting this contest and to all of you who are participating. I feel support and strength from you.

Sunday, February 5, 2012


Hi all!!
My name is Erin. I am Becca's niece, the daughter of Paula. We live in South Jordan. I have two children, a boy and a girl, and I love being a mom. I like to read, learn, sew, try new things,  and I'm learning to love cooking. Lots of sedentary hobbies (except for the mothering, that is nowhere near stationary!). I don't really like being outside and I have never exercised regularly in my entire life, but am trying to turn over a new leaf for the sake of my children (seeing me exercise and then knowing that I think it's important and going outside and being amazed at nature) and my own health. I would love to lose some weight if only to prove that I can do it, and the tangible benefits will be an added bonus. Thank you Becca and DeAnn for organizing this!! It's a marvelous idea and has started me on track to a healthier, happier me!

p.s. and thanks tons for the inspirational Life Abundant post.

Saturday, February 4, 2012

Invitation to cleanse

By now we all know how hard it is to diet and exercise!

It's just a challenge to stay motivated and keep with it.

And it's hard to resist mindless eating.

The complaints against healthy eating and self-control could go on and on

(but so could the benefits!).

I'm ready for a change.

My sister, Paula, has completed the first phase of the 17 - day diet

(and Erin and my mom, Rozanne, are in it right now).

Paula did AWESOME.

It's intense but brings fast results. That's what I'm interested in.

So, I'm going to start a 17 -day cleanse on February 15th!

Anyone is welcome to join me. I will beg off these three ladies the instructions,

since I am waiting for mine to come in at the library.

I'll put the info on the blog so if anyone else wants to we can all do it together, and see results.

From what I understand you eat from a long list of cleansing vegetables, eat lean meats, enjoy 2 low-sugar fruits before 2 pm, drink your 8 cups of water religously,

and have 2 probiotics (plain yogurt) and a couple friendly fats.

So if you want to join mark your calendars for February 15th! We'll finish Friday March 2.

Stay posted.

Week 5 partials: keep posted!

DeAnn 2.5
Debby 6.608
Donna 4.12
Erin 5.16
Heidi 1.91
Matt 2.11
Paula 8.0
Rebecca 7.55
Rozanne 8.67
Steve 4.71
Terrel 6.1

You'll notice we have another participant! Erin, my lovely neice and Paula's daughter, has kept track since we started but just got into it formally! Welcome!

Wednesday, February 1, 2012

week 4 results

Hi Everyone. I am going to start posting on Saturday regardless of whether I get all the reports in or not. I'll just add reports when I get them....

DeAnn has received $100 so if you are one that has sent in your donation to the winner, thanks! If not, please get that done: DeAnn Turner, 743 E. 675 S. Brigham City, UT 84302

I have received a couple of replies on the decision to have one, two, or three prize categories. Please write to me with your vote if you haven't already.

Also, my sister Paula has joined. Check out her results! She's started following a food plan outlined in "The Seventeen Day Diet" and it's amazing!

DeAnn 1.87
Debby 6.108
Donna 3.92
Heidi is a new grandma last Saturday!!! Congrats!
Joanna 4.63
Matt 2.79
Paul TBD
Paula 6.2
Rebecca 5.77
Rozanne 7.52
Sarah TBD
Steve is a new grandpa!!!!
Terrel 5.56

Tuesday, January 24, 2012


Okay I am new to this whole blog thing so I hope that I am doing this right and this gets where it needs to be and to who it needs to get to. Any way I was reading last night in the Ensign and it was on living the Abundant life. Pres. Monson talked on the ABC's. A is for havin a positive Attitude, B is for believing in yourself and C is for having courage to do the right thing.
So I was thinking to myself. Isn't that just like dieting. Don't we have to keep a positive attitude, believe in ourself, and have courage to eat healthy. Then I remembered this poem that I have always found inspiration in. Oddly enough it is called Life Abundant.

Life Abundant
I want to do more than cope; I want to thrive.
so, I manage my stress.

I want to do more than think; I want to be creative.
so, I get enough sleep.

I want to do more thatn make it through the day;
I want to be energeticl
so I eat nuitritious foods.

I want to so more than sit; I want to run.
so, I exercise.

I want more than acquaintances; I want friends.
So, I reach out to others.

I want to do more than search for happiness;
I want peace.
So; I pray.

I want to do more than survive; I want to live.
So, I laugh and cry.

I want more than live; I want life Abundant!

I hope that this inspires you and helps as much as it has helped me over the years.
 Now for some of you, you have asked me for recipes and I will get some to you but I thought I would tell you about this website. It is called If I remember right it gives you a weekly menu that are nutritioned out and it is healthy normal family friendly food. A lady told me about it at wieght watchers last year. There is a small fee and the lady that was using it was really loosing wieght. And then there was a I can't remember what this was about, but anywaya you could look into it. DeAnn over and out.

Saturday, January 21, 2012

week 3

DeAnn 2.24
Debby 5.375
Donna 4.22
Heidi .3
Joanna 3.59
Matt 1.64
Paul 4.1
Rebecca 4.87
Rozanne 6.41
Sarah 3.2
Steve .3
Terrel 4.26

I'll update when I get more info!

Tuesday, January 17, 2012


I love drinking my veggies in a sweet form.
I don't mind "swamp water" (as Sarah calls it)

and I personally don't have the experience of cleaning out manure pits
(as Matt did, and he thinks this stuff looks like it came from there)

if you can stomach something strange looking
try this recipe

2 cups water in blender
2 cups frozen blueberries
2 cups fresh spinach (push it in)
1 carrot grated
two spoonfuls of OJ concentrate
2 or 3 packets of stevia (truvia, or walmart's off brand)

blend all (even my cheap blender does this, no $400 blender here)
You could drink all of it (if you can handle 6 cups of drink) and not get more than 400 calories.

My little people drink this because they are not prejudiced.

(and Eliza drinks it because she feels valiant for drinking something so healthy)

Matt says he'd try it if I left out the spinach.

That's the offender for the brown-green color.


DeAnn taught me to make mashed potatoes with a large part cauliflower

(maybe half or less)

and I must admit I was skeptical at first.

But we've had it twice and it's a success with everyone

(only because everyone has no idea so SSSSHHHHH. It's a big secret. seriously.)

Sunday, January 15, 2012

partial RESULTS week 2

Hi Everyone! I am missing a few reports but I won't make you wait any longer for the results so far (and if you haven't sent in your reports from yesterday please do!). These include exercise and weight loss.

DeAnn 2.11
Debby 4.329
Donna 2.58
Heidi TBD
Joanna 3.19
Matt .92
Paul TBD
Rebecca 2.4
Rozanne 4.09
Sarah 1.9
Steve TBD
Terrel 2.8

Keep up the good work! 11 weeks to go! What will YOU feel like then???

p.s. check out the blog to see Joanna's thoughts on before and after pictures

Saturday, January 14, 2012

Rebecca, I'm right there with you. Thanks for posting that as I also have been getting discouraged by the lack of cooperation from the scale. I needed the reminder, but even though my brain knows and even my body feels so much better, I really really want the validation that comes from actual numbers! Like you, I'm not going to give up. My positive input is that even though I haven't lost lots of wieght, I feel so much better than I have in a long time. I definately feel more energetic and halfway through the day I don't feel like I'm dragging myself around anymore most days. My clothes fit better too. My jeans aren't lose, but they are certainly a little roomier than they used to be and that will have to be encouragement enough for now! The numbers will eventually follow . . . at least I can hope that they will!

I think we should all have before and after pictures for when this is over! I think it will be really rewarding to see how far we've come. I took a picture of myself the day before I started and I am taking one once a week for myself to compare, but don't you guys think it would be fun to have a starting and an ending picture of everyone to post at the end of the contest!!!!! Let me know what you think!!!!!!!!

Thursday, January 12, 2012


is a virtue, cultivate it if you can....

if you are from my side of the family you can certainly finish off that famous quote of my mother's.

So in my head I understand that weight loss and health are not events but processes and 1-2 pounds of weight loss per week is healthy etc etc etc.


(if you buy 3 complatos, iss only three dollars)

In my little heart I get discouraged when I haven't lost 1-2 pounds OVERNIGHT.

I keep thinking that my hours and hours of exercise surely must mean, well, SOMETHING tangible. Yeah, tangible heavy muscle and water retention seems to be where I'm at. Oh well. Patience. Patience. PATIENCE.

So my reminder for myself is that surely the efforts to change and do better will add up over time, if I just DON'T. GIVE. UP.! There is my pep talk to myself.

So, where are you all at? What are your ups and downs, successes and struggles?

Just keep at it.

Wednesday, January 11, 2012

First Results: 4 days into it....

DeAnn 2.16
Debby 2.58
Donna 2.48
Heidi was sick : (
Joanna 1.37
Matt .2
Paul .7
Rebecca 1.56
Rozanne (my mom) 2.97
Sarah .3
Steve was sick : (
Terrel 3.3

These numbers were from last Saturday and are updated with exercise points (cap of .5/week on exercising points. But go ahead, exercise ALL YOU WANT!!).

Sunday, January 8, 2012

I'm no loser, yet I'm a winner!

Well, I didn't lose anything this week, BUT (I can't hear or say that without thinking about kid history, you know, the one about the man selling hot dogs) when I got dressed for church this morning and put my uniform on (I wear the same skirt every week but like to shake it up a bit by changing my top), my skirt was noticeably roomier!  So I am a winner!  I started this program to help me start running.  I didn't think it was so hard until later in the day when I took an unusually long nap.
So some of my favorite foods this week have been:
pepperidge farm 15 grain bread, toasted with honey and PB
light butter microwave popcorn with chili and lime seasoning
grapefruit (went back and bought more)
yogurt with grapenuts

Mostly I've just been trying not to pig out, esp. late at night and I already feel better.  Hope to keep it up this week! 
What good ideas do you have for meals or snacks?

Wednesday, January 4, 2012


Hi Everyone.

It's Rebecca here. I'm so glad to see Sarah's slick work on the blog! Thanks! And I'm inspired by Joanna and thanks for sharing the good ideas. I am so happy to have so many people willing to pull together so that we can all have the inspiration and support we need to be healthier and more free. SO glad it can be a family thing, and even reaching beyond (welcome to everyone!).

I guess I'll write a bit of my "story." I am happy, challenged, overwhelmed, and grateful to be the mother of 5 children! I was married twelve years ago (WOW) and I have been pregnant or nursing ever since (truly, excepting a month here and a month there), until this last summer when Matt took the kids solo to his parents for the weekend, including little Ruthie who LOVED to nurse (at over 18 months) with the express purpose of weaning her. Thank you MATT! So, my body is finally my own and I'm ready to feel good about it. I started trying to lose weight the end of summer and got 10 pounds off somewhat quickly and then a few more have come off slowly. But I'd lost my drive, until YOU ALL pitched in to get this contest (and support group) going! Thank you all. I'm planning on exercising a lot (so happy to finally be using the treadmill we bought 2 years ago at a garage sale and hauled across the country -- thanks Matt for waiting patiently till the day I started using it) and eating less, except in the FRUITS and VEGGIE category; that is wide open, eat fresh raw stuff plentifully! Not a detailed plan at the moment, so we'll see what transpires.

Best wishes to you ALL! Can't wait to hear from more of you!


For those who don't know me, I am Joanna Randall and I am Rebecca's sister in law. This blog is a great idea! I know it's really early, but I'm really excited about FINALLY trying to take ownership of my weight and I'm really optimistic. It seems that by the time I realized that my body is aging and I can't get away with habits and lifesyles that I used to be able to get away with, my weight was totally out of control. My biggest wake up was viewing a DVD that my daughters basketball coach had put together with pictures from the season and seeing the pictures of myself was shocking. I wanted to cry because that woman wasn't the woman I see in the mirror every morning. It was an eye opener to see myself the way others see me! I didn't gain all this excess weight over night and I know I won't lose it overnight, but it feels good to be taking steps in the right direction! What I'm doing is making small adjustments that I can live with now and plan to add more as I progress. My biggest changes are #1 to give up the soda pop. I am way too addicted. I get a 32 oz. fountain drink almost every day. NO MORE! I am filling up those 32 oz cups with ice water and taking them with me in the car so I can sip on them all day. #2 is getting up a little earlier to do my bike. I have a friend that I walk with 5 days a week, but I also need to add something a little more results oriented. #3 is eating breakfast and eating at regular intervals. I never eat breakfast, in fact I'm usually in such a hurry that I don't eat anything until 11 or 12 when I'm starving and then I just grab the first thing I can get my hands on which is usually not a healthy choice. Now I am feeding myself before my kids! #4 is having healthy foods that I actually enjoy in my home and making those choices. I made a grocery trip and loaded up on those things. I'm keeping a gallon size zip lock bag with a mixture of craisins, almonds and sunflower seeds(yummy) in the car, so when I get hungry on the go(I'm always on the go it seems!), I can grab a handful of that and not hit a drive thru! The last thing I put in place is I took a picture of myself and put it on my cell phone so that I have to look at it every day. When I get the urge to run to the nearest place that sells fountain drinks, I look at that picture and ask myself how bad I really want that soda! Very effective for me. I know this is only day 2, but I already feel better. I realize much of that is mental and not necessarily physical, but I feel better none the less and I am excited to dream about the day my shopping trip can be to buy clothes instead of food because my old clothes are too big!!!!! Good Luck everyone!!!!!

Tuesday, January 3, 2012

Sarah Davis bio

I am one of Rebecca's older sisters.  We live in Katy, TX which is a suburb just west of Houston. I'm doing this contest to help me get jump-started at exercising.  Paul (he's also doing it) and I have five kids with our youngest still nursing (Daniel is nine months now).  Since I got pregnant with him I haven't exercised at all, I've just felt too tired.  Before I loved Zubma, biking, swimming and running a bit.  It will also be nice to be comfortable in my jeans.  (At home I'm always wearing sweats or pajamas for comfort around the middle)  After we put the kids down at night we like to eat treats, waaaay too many, so I'm trying to change that, too.  On January 1st my ten year old daughter and I stopped eating treats.  Which is HUGE for me because that's usually why I get up in the morning!  For now we're just trying it for a month.
I'll start off the sharing by saying we bought 50lb of grapefruit today.  We stopped at 50lbs because that's all the store had left.  At $1 for five lbs we stocked up; plus it's healthier than caramel-filled Dove's.
Everyone had cabbage on sale, being New Year's, so I found a great recipe for cabbage soup.  Well, Paul and I thought it was yummy.  The kids, not so much. We doubled it and probably quadrupled the cabbage. I didn't exercise today but the kids go back to school tomorrow so I plan on doing something


Welcome to the site where you can share your bio, recipes, successes, total failures, exercise ideas, etc!
If you want to add something but don't want to bother figuring out how to post it here on the blog, send it to:  
After you send your weekly numbers to Rebecca, use that same address above to send your weekly bathing suit pictures (front, side and back) so we can all get a visual. (Just kidding, it's optional.) (Again, just kidding, we really don't want pictures.)
After each Saturday you can come here to check results.  

Below I pasted the emails that were sent out regarding guidelines/dates.
Here's to good health!!!
Hi Health Enthusiasts,

Tomorrow morning weigh yourself and get your official starting weight!  Then imagine yourself in 12 1/2 weeks after exercise, plenty of fruits veggies and water, great family/friend support, and friendly competition.  Envision a healthier YOU!  We're off and running!

Update:  Participation is up to 9 now, with my sister Sarah and her husband Paul and good friend Donna entering the competition!  I also heard a little birdie tell me that Ron is off sugar!  Way to go!  I think he's participating, too!  Sounds like the stakes are getting higher....

Best wishes to you all!!


p.s.  did anyone else enjoy some chocolate tonight???
Start Date: Tuesday, January 3.
End Date: Saturday, March 31.
Donation to winner's prize: $10 (please send to DeAnn Turner, 743 E. 675 S.    Brigham City, UT 84302)
What Counts: how much you LOSE and how much you EXERCISE! 
Reporting: Every Saturday morning send me a report on what you've lost *(see below for formula) AND how many times that week you exercised 30 minutes or more.  NO ONE will know how much you weigh because you will be reporting only the percentage of total body weight you've lost.  I will send an email when all reports are in to show how everyone is doing (competitiveness kicks in here!). 
Winning: One winner will be determined by points: percentage of body weight lost added with points earned from exercising (each half hour adds .1 to your total body percentage lost.)
This is exciting!  Just imagine a healthier you in 12 1/2 weeks!  If anyone wants a $20 prize for whomever is in the lead at Valentine's Day cast your vote (sending that person out to eat could stall them so other's can catch up, ha ha). 
If you have some health wisdom to share send it out as encouragement.  I'd love someone to figure out emotional eating and how I can stop (since I hardly even recognize what I'm doing).  : )
Please send in your first report THIS Satruday (including your exercise!!).
Best wishes to you all in this new year!  And thanks for the support in a healthier family!
FORMULA for keeping your weight a SECRET yet reporting your SUCCESS! 
(if you can't stand math and don't care if I know your weight I'd be happy to do the figuring weekly if you just send in the stats) 
amount of pounds lost DIVIDED BY original weight!  Then multiply that by 100 to get the percentage. 
amount lost     =   W
original weight
W x 100= %of body weight lost
EXAMPLE: 2 pounds lost DIVIDED BY 200 pounds equals .01   then multiply that by 100 and get 1% body weight lost.
  2      =    
200          .01
.01 X 100 = 1%
EXERCISE: report weekly your number of times exercised.  This will add up!  If you exercise 5 days a week for 12 weeks that's 60 sessions of exercising at .1% each equals another SIX % POINTS!   Great Possibilities! 
Sally weighs 200 pounds.  Over 12 weeks she loses 24 pounds and exercises 45 times for at least 30 minutes.       
  24    =
 200          .12   
.12 X 100 = 12%
x .1
4.5 points from exercising
16.5 total points!