Vanessa @Nebraska

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Its been too long since I post here. 
 Thanks God I been doing good. With up and down but no more that 5 pounds. I went down to 165 but I did not feel good. Now I am between 175 and 180 and I feel great. I can skate with my kids, spend all day at work get home clean and cook, much more than almost 3 years ago. 
 I still in Germany , I hope to go back to the states next summer.

See you soon.

You have hit a plateau?

A stall or plateau refers to an extended period of time during weight loss where there is no weight loss AND no loss of inches.

  Keep in mind, plateaus and stalls are NORMAL . Don't freak out! A good rule of thumb to remember is, if you have stopped losing, INCREASE your protein and water!! Also, stalls and plateaus can be cause by UNDEREATING! Make sure you are getting enough nutrition. Get back to basics!

                 Here is the Plateau Buster Diet:

 Do this for 10 days to break plateau 
1) DON’T GIVE UP

2) Drink 2 quarts (64 oz) of water a day

3) You must have 45 grams of protein supplement and all your vitamin & mineral supplements each day.

 4) You may consume up to 3 oz. of the following high-protein foods, 5 times a day:
• beef
• pork
• chicken
• turkey
• lamb
• fish
• eggs
• low-fat cheese
• cottage cheese
• plain yogurt or artificially sweetened
• peanut butter
• beans/legumes

 You may also have:
• sugar free Popsicles
• tea or coffee (BUT, Keep in mind Coffee & tea stimulates release of insulin with a temporary lift in energy followed by hunger, fatigue & slower weight loss.)
• sugar free sodas
• sugar free Jell-O
• broths and bullions
• Crystal Lite drinks

5) IF IT IS NOT ON THE LIST YOU CANNOT HAVE IT FOR 10 DAYS

6) Keep a food diary and get at least 30 minutes of exercise daily. 

GOOD LUCK!!!

Why the Scales Lie 
by Renee Cloe

We've been told over and over again that daily weighing is unnecessary, yet many of us cant resist peeking at that number every morning. If you just cant bring yourself to toss the scale, familiarize yourself with the factors that influence its readings. From water retention to glycogen storage and changes in lean body mass, daily weight fluctuations are normal. They are NOT indications of your success or failure.
water makes up 60 percent of total body mass. Two factors influenceing water retention are water consumption and sodium intake. Strange as it sounds, the less water you drink, the more of it your body retains. If you are even slightly dehydrated your body will hang onto its supplies with a vengeance, causing the number on the scale to inch upward. The solution is to drink LOTS of water.
Excess salt can also play a big role in water retention. A teaspoon of salt contains over 2000 mg of sodium. Generally we should consume only 1-2000 mg per day. Sodium is sneaky. You expect it to be most highly concentrated in chips nuts and crackers, However, a food doesnt have to taste salty to be loaded with sodium. A half cup of instant pudding actually contains four times as much salt as an ounce of salted nuts, 460 mg in the pudding compared to 123 mg in the nuts. The more processed a food is, the more likely it is to contain high levels of sodium. Thats why its best to stick to the basics, fruits, vegetables,lean meats, beans and whole grains.
Another factor that can influence the scale is glycogen. Think of it as a fuel tank full of stored carbohydrate. Some is stored in the liver and some in the muscles themselves. This energy reserve weighs more than a pound, and packs 3-4 pounds of water when it is stored. Your glycogen supply will shrink during the day if you fail to take in carbohydrates, and as it does you will feel a small increase in appetite, and your body will restore this fuel reserve along with its water weight. Its normal to experience up to 2-3 pounds weight shifts per day even with no change in your caloric intake or activity level. These fluctuations have nothing to do with fat loss.
We also tend to forget about the actual weight of the food we eat. Swallowing a bunch of food before you weigh is no different than stuffing your pockets with rocks, and then stepping on the scale. The five pounds you gain after a huge dinner, is not fat, but the actual weight of the food and liquid you consumed. It will be gone several hours later after you have digested it.
Experts tell us that in order to store one pound of fat, we need to eat 3500 calories more than our body is able to burn. In other words, to store the above mentioned dinner as five pounds of fat, it would have to contain 17,500 calories! That is not humanly possible. So, when the scale goes up 3-4 pounds overnight, rest easy, its likely to be water, glycogen stores and the weight of your dinner. Keep in mind that the 3500 calorie rule works in reverse also. In order to lose one pound of fat you need to burn 3500 calories more than you take in.
The best measurement tool of all turns out to be your very own eyes! How do you look? How do you feel? How do your clothes fit? Are your rings looser, are your ankles thinner or puffy?
You know if you have been following the rules of weightloss,,drinking the water, working out, eating less carbs. Dont depend on, or be afraid of that scale. It doesnt differentiate between muscle weight, water weight , fat weight and food weight, not to mention waste weight. Its just a machine, after all.

"Over the years I have talked a lot about military spouses, how special they are and the price they pay for freedom too. The funny thing about it is, most military spouses don't consider themselves different from other spouses. They do what they have to do, bound together not by blood or merely friendship, but with a shared spirit whose origin is in the very essence of what love truly is. Is there truly a difference? You have to decide for yourself... 

When things in your life seem almost too much to handle, when 24 hours in a
day are not enough, remember the mayonnaise jar and the 2 cups of coffee.
A professor stood before his philosophy class and had some items in front of
him When the class began, he wordlessly picked up a very and empty
mayonnaise jar and proceeded to fill it with golf balls. He then asked the
students if the jar was full. They agreed that it was.
The professor then picked up a box of pebbles and poured them into the jar
He shook the jar lightly. The pebbles rolled into the open areas between the
golf balls. He then asked the students again if the jar was full. They
agreed it was.
The professor next picked up a box of sand and poured it into the jar. Of
course, the sand filled up everything else He asked once more if the jar was
full. The students responded with an unanimous "yes."
The professor then produced two cups of coffee from under the table and
poured the entire contents into the jar effectively filling the empty space
between the sand. The students laughed.
"Now," said the professor as the laughter subsided, "I want you to
recognize
that this jar represents your life. The golf balls are the important
things---God, your family, your children, your health, your friends and your
favorite passions---and if everything else was lost and only they remained,
your life would still be full.
The pebbles are the other things that matter like your job, your house and
your car.
The sand is everything else---the small stuff. "If you put the sand into the
jar first," he continued, "there is no room for the pebbles or the golf
balls. The same goes for life. If you spend all your time and energy on the
small stuff you will never have room for the things that are important to
you.
"Pay attention to the things that are critical to your happiness. Play with
your children. Spend time with your parents. Visit with grandparents. Take
time to get medical checkups. Take your spouse out to dinner. Play another
18. There will always be time to clean the house and fix the disposal. Take
care of the golf balls first---the things that really matter. Set your
priorities. The rest is just sand."
One of the students raised her hand and inquired what the coffee
represented. The professor smiled and said, "I'm glad you asked."
The coffee just shows you that no matter how full your life may seem,
there's always room for a couple of cups of coffee with a friend."

 

15 Things You Probably Never Knew or Thought About

 

1. At least 5 people in this world love you so much they would die for you.

 

2. At least 15 people in this world love you in some way.

 

3. The only reason anyone would ever hate you is because they want to be just like you.

 

4. A smile from you can bring happiness to anyone, even if they don't like you.

 

5. Every night, SOMEONE thinks about you before they go to sleep.

 

6. You mean the world to someone.

 

7. If not for you, someone may not be living.

 

8. You are special and unique.

 

9. Someone that you don't even know exists loves you.

 

10. When you make the biggest mistake ever, something good comes from it.

 

11. When you think the world has turned its back on you, take a look: you most! likely turned your back on the world.

 

12. When you think you have no chance of getting what you want, you probably won't get it, but if you believe in yourself, probably, sooner or later, you will get it.

 

13. Always remember the compliments you received. Forget about the rude remarks.

 

14. Always tell someone how you feel about them; you will feel much better when they know.

 

15. If you have a great friend, take the time to let them know that they are great.

 

A Minute: They say it takes a minute to find a special person, an hour to appreciate them, a day to l! ove them, but then an entire life to forget them.

 

Take the time .. to live and love.