no soda

How are you guys doing with cutting out soda pop?  One thing I did that helped me a lot was to tell myself before I had a coke, I had to drink at least 8 oz of water first.  My “reward” for drinking water was my pop, until I no longer craved pop.  Once you can do the 8 oz of water, then make it 16 oz before you can have a pop, then 24oz, etc.  It really helped me a lot, plus it helps you to get your water in as well.  Remember, dark colored sodas turn your teeth brownish yellow, water keeps them looking white!  Debyi

New Challenge

Here’s our new challenge.  It also has an extra pumped up challenge to go with it if you feel ready to really make some changes in your nutrition!  This challenge is kind of 2 fold.  We are cutting out all soda this week, this includes Diet Soda, which can actually be worse for you!  In this challenge includes cutting back on caffeine (coffee, chocolate, etc.)  Let me know how you do.  Cutting out Coke was one of the hardest things I have done.  I used to drink 4-6 a day, no water, some lemonade, a little tea.  It is very addicting and not very good for you.  I hope the two articles I attached will help you out.  Think of all the money you’ll save if you don’t buy pop anymore 🙂  Oh yeah, Jim Fret’s (bass player) oldest son lost 350 pounds in 3 weeks just by cutting out soda from his diet!  Debyi

This week is all about fluids! I want you to work on eliminating all caloric beverages (except maybe milk & protein shakes) from your diet. This means no regular sodas, no high-calorie coffee drinks, no sugar-laden Snapples, etc. And in place of fruit juices, I want you to eat the real thing!!! This will give you tons more nutrients, plus more fiber!!!  Let’s focus on getting lots of water this week & eating our calories instead of drinking them!!! This way you’ll feel fuller on less calories!!!  Cut back your caffeine to one cup a day! 

more tidbits


You’ve likely heard this one before, but it’s true. Drinking water will curb your appetite. Try guzzling a full glass of it before a meal, and there’s a good chance you’ll eat less. If you have trouble getting cold water down, try drinking the stuff at room temperature  Apples:

Apples rock our faces off. It’s true, and here’s why. They’re healthy, fairly low in calories, packed with fiber (so they help you feel full!) and they taste great any time of day. What we like best about ’em, though, is the fact that people very rarely overeat them. Snack on chips (even lowfat ones) and you can easily take in 300-600 calories if you’re not very careful. You’ll never do that with apples. Try it and see…


Stay well hydrated
Fatigue is one of the first signs of dehydration, so make sure you drink enough. On average women
need 9 cups of fluid a day & men need 13. But everyone is different. How do you know you’re dinking enough? Your thirst is actually a pretty accurate guide. So here’s some down-home advice: if you are thirsty, drink.


Yeah!!!! I finally have my computer back, up and running!  How are you doing on your water?  How about protein?  I had fiber one cereal with flax seed and wheat germ for breakfast, Kraft mac & cheese (so bad for you, wish I hadn’t had it) for lunch, and lentil burgers for dinner.  Lots of protein with lunch and dinner. 

A good way to gauge how much you need is to eat within the range of 0.6-0.9 times your body weight. So for example, a 150 lb woman would need approximately 90-135g of protein per day. Ensure that all of your meals & snacks incorporate some kind of lean protein & you should be well on your way to reaching your goals.  Getting adequate protein will help build those lean, beautiful muscles that help us burn fat! Getting enough protein will most likely decrease our carb & sugar intake by default! The easiest way to accomplish this goal is to stock up on lean meats—fish/tuna, chicken, pork, lean beef, etc., cheeses, yogurt, nuts/PB, & some supplements may be helpful as well, like smoothies or protein bars in moderation.

Protein Challenge

How are you guys doing on water?  It should get a little easier now that its getting warmer out, and drier.  Are you up for a protein challenge? 

Protein contains leucine (an amino acid), it is found in meat, poultry, dairy and fish.  Leucine is essential for developing lean muscle mass (which burns fat) and regulates hormones that control your appetite and help you burn calories.  You should be getting a 2 or 3 ounce serving (the size of a deck of cards) twice a day. 

Women who ate more protein, but the same number of calories, lost more weight and retained more lean body mass compared with those on a lower protein diet, according to researchers at the University of Illinois at Urbana-Champaign. 

Continue reading Protein Challenge


Here is some interesting water finds:

Fluids can do wonders to your waistline: A recent study found that after men & women drank 17 oz of water, their metabolic rates increased by 30% within 10 minutes & peaked about 40 minutes later.  Drinking at least 8 glasses of water a day has a lot of benefits.  It helps keep you satiated (often what we interpret as hunger is really thirst).  It flushes the waste products your body churns out when processing protein or breaking down fat.  And it transports nutrients to your muscles to keep your metabolism clicking.  Otherwise, the best drinks you can have are low-fat milk & green tea.  (Please, no more than 2 glasses of diet soda a day if you must)