Tuesday, December 31, 2013

I found a post that backs eating healthy

 This really makes you think about eating healthy.  Cancer, we will never really have a black and white line on why this happens but if there is a way to avoid it why not.  It is a new year, let's really look at our eating and workout habits.  Who are you kidding???  If you stand in a closet with the lights out do the calories count??  Lets turn the lights on and look at the truth of how to eat high nutrition 80% of the time. 
I am looking forward to feeling better and De-stressing in 2014.  If the year of 13 was the year of bad luck the year of 14 has nothing to do with luck. 2014 is my year to drive on and make things happen. 
I want you to get out your paper and make that list.  Now it is time to get these things done.
Check out the link to see 1 reason we want to eat nutrition.  Note when the immune system becomes toxin.... 2014 we do not want to detoxify as much as we want to stop putting the toxins in. 
1 reason to eat nutrition

Wednesday, November 27, 2013

Spirit Fair support group

Welcome to your support blog.  I will put any support material here.
        Nov. 27th
I am going to test this out for you just so you know it does work and what you can do in a month+.  What you will get in class
  1. E-mail copy of the material I wrote and use for class.  E-mail me and I will send you a copy. lynnb@stitchshoppe.com  Put in the subject line  chatthefat.

Friday, October 18, 2013

New Name

I thought of a new name for the support group I went to lead. NA, I could also call it NAS.
So and a stands for nutrition awareness, NAS would be nutrition awareness support. I think this will sound so much better when you say I have my NAS group tonight. When people ask you if you would like a piece of cake any say uuummmm NA it will remind you of your support group and that we are all behind you.

I guess I want to have a name for my group that you're not embarrassed to say but it gives it real meaning so NA it is. I do have to teach my Dragon that may is really NA.

We will still be chatting the fat at our NA group. I think I have written before that the reason I use the word chat the fat is because it's something my grandmother used to say. She listed in a manner of you would chat the fat chat over what is deeply bothering you or just slightly shoot the breeze. It is kind of a anything goes what's on your mind type of an expression.

In our NA group this is what we want to do. We want to talk about what prevents us from our goals, what's weighing us down, what's just on our minds, what we just need to get off our chest. When you think back to how we learn things sometimes saying it out loud makes it a little bit more controllable. In class we talk about every morning you should get up and three times you say "I am a healthy eater". Why do we want to say this three times? The first time you tell yourself the second time you reassure yourself and the third time you say proudly.

Well I am off to work for another busy day with one less thing on my mind, NA I do like that name. NAS would be a good name if I wanted a bunch of people to accidentally come to my blog but that is not the purpose of this blog. The purpose is nutrition awareness. The goal of our group is to support those that truly want support for what they believe, that you can eat healthy in today's world.

My best to you Lynn

Wednesday, October 2, 2013

Me and my Fat Fighting Friends 10-1-13 week 1

This started with a pack of 10 for $10.00 rice mix.  I added some ground turkey I browned off the other day and then froze.  I added some veggies I had in the freezer.  Dear husband enjoyed it right out of the pan.  I put it on some of the new baby greens.


So tell me how this sounds for a quick dinner.






This was lunch.  Yes I use the big bowl.  I put salsa on for dressing.  Remember to weigh or measure your cheese.

I am happy to report I did get those 10,000 steps in.


Monday, September 23, 2013

Spirit Fair support group

I had a great time at the spirit fair at the Atrium in Greendale with my friend Marilyn.  For those of you that are doing the fair in November it looks like I will be having class at 2:00.  If you missed week 1 and want to jump in on week 2, I say welcome.  Stop by my booth so I can kind of catch you up.  

I do want you to journal.  I don't really care how as long as you track what you are eating and how do you feel.  If you would like to e-mail me any concerns please do so.  I will also be working hard over the next 2 months.  


Could we all be down 10 pounds in 2 months.  Yes we can as long as we are starting now.  Please allow this to be a positive choice in your life.  I do not believe in the weight watchers cram class.  

Let's think of some fun and positive food items: fish w/ mango salsa and roasted carrots.  OOOHHH fill my plate

Tuesday, August 20, 2013

Do the hard stuff first.

I had to make a note to talk about this.  I am listening to a podcast and I think this is a concept.  It was from the podcast, 5AM Miracle with Jeff Sanders.

So it's Saturday morning and it's time to do an update on this blog. As I sit here I think about it, do the hard stuff first, what does it really mean. How many times have you said oh I wil quick run to the gym later or I will do that when I'm done with work? I know I have done this many times and as I sit here right now I say I will quick to a blog have a cup of coffee oh maybe I should take a shower and the next thing I know I forgot to work out. Is that really I forgot to work out or is it that I thought of another way to avoid working out?

As you know I am pretending to train for the 5K in Union Grove. I say pretend because if I was really devoted I would be up hitting those 3 miles every morning. The day of a 5K should not be the first day you are doing 3 miles. When we think about how great we feel afterwords we need to remember that feeling.

So why do I want to talk about doing the hard stuff first? I am looking at a way of getting things done. With enough excuses we can avoid anything. What we want to do is we want to have a plan get prepared and do it. I better test this out for these last two weeks to see if I become more consistent by going for a jog first thing in the morning. Getting out there and getting it done is the hardest thing for me. If I don't work out first thing in the morning I spend the rest of the day thinking of excuses of why I should avoid it today and start over fresh tomorrow.

I want to be your cheerleader and say you can do it if I can do it you can do it!

I need to bring this to it an end so I can get a workout done. I did load my iPod with a book on tape I really want to listen to so it's time to get the hard stuff done and get on with my day.

Lynn

OK I got it done.  I have 6240 steps in.  I did jog part of it and there is sweat dripping down my face.  I should do some kettlebell swings because I am now in the mood.

Saturday, August 10, 2013

U-Tube Ideas

I thought I would make a blog post of some U-Tube ideas. Let me know if there something you'd like me to add
1. The choice dinners and vegetables and chicken.
2. Chile
3. salad for lunch use a big bowl
4. homemade hummus with mushrooms and cucumbers
  1. veggie lasagna
  2. deli broccoli and cauliflower salad put on bed lettuce makes great instant lunch
  3. saving cookies
  4. breakfast bars
  5. desserts let's make brownies we can eat 1 now and how to freeze the others for later
  6. what's really with those hundred calorie packs
  7. what are some other ideas to go with a burger
  8. the importance of walking
  9. the downside of dressing how to tell which ones are gluten-free
  10. plate size
  11. controlling ice cream
  12. how to really calculate the calories of serving
  13. how much sugar is really in your food what does 25 g of sugar really look like one (1/4 of a cup)
  14. How to debone a cook chicken so you can use it for another meal
  15. new ideas for leftover chicken from the deli
  16. stirfry created meals or rice and vegetable side dishes. Stuffed mushrooms and stuffed zucchini
  17. leftover chicken ideas stirfry chicken with veggies chicken with salsa on taco, enchiladas or salad
  18. how to spice up with those Green Giant rices by adding veggies and meat
  19. peanut butter with fruit of all kinds
  20. watermelon with whipped cream
  21. eggs with leftover veggies pull some of the yolks out to lighten the calories leave one in to get the benefit
  22. Some other ideas we can cover our label reading
  23. soup
  24. grilled fruit
  25. substituting pasta with veggies
  26. meatloaf with no gravy
  27. eating at Subway great topping combinations


Some Internet support that are free
sparks
slim kickers
fun pedometers the striiv

how to eat out at a Chinese restaurant


The fun of grapeseed oil

these are all things I brainstormed with my, daughter I think this gives us a good start of a list.

Thursday, July 18, 2013

Post a Note Test

Please be a part of my test.
First get a stack of post a notes. ~30.  You are going to stick these to your mirror or some place you see more than a couple of times a day, in the form of a calendar.  For each day set a goal and put it on a post a note and the date your plan to do the item.  I will post a picture of this when I get it done.
When you complete the goal, put it in the complete box.  If you did not complete that day's goal put it in the sloth jar.
Because you are setting the goals, you control the intensity.  I will be starting with enough days to bring me to the 5K super Saturday in Union Grove, WI.
I will be doing a booth on that day so please stop by to see how I did.  Please send me a picture of your 2 jars if you can't make the event.

Put some real thought into your daily goals and let's have some fun.
I have to get back to work.  I hope to get this done tonight.

Thursday, July 4, 2013

Union Grove WI Super Sat. 5K support group

If you have ever wanted to do a 5K but didn't want to do it alone... join chatthefat support and you will be crossing the finish line with a smile. 
I am working out the details of this support group.

The plan is Saturday group meeting covering.
How to add fruits and veggies to our lives and consume less heavy calorie items
Learning the benefits of new food items.
How to deal with parties, picnics and cravings.
Lets get out and walk.
How to use use the internet when thinking healthy eating.
Drop me an email if you would like to join the group
chatthefat@gmail.com

 Aug 5 2013


I just wrote this really nice post on motivation. And lost it. It's a most pressing. How could I have done that? It's like time just slipped by. With super Saturday just around the corner we don't want time to slip by like my posted. I have a new Dragon software which will make it easier to write the posts on my blog, now I just need to figure a way to make it easier to reach my super Saturday goal.

I will have a booth at super Saturday and please stop by to say hi Lynn.

I am also going to post at the Piggly Wiggly to free giveaways for weight loss support groups open to the first two people that call me.

Monday, June 10, 2013

Why doesn't the weight just fall off of me

This is a question I know I have asked 100+ times.  So I have all the knowledge and the tools to get the job done, I ask again why does it take so long? 

As I look back I can make my list by saying.  I always tell myself, it's a treat, I will start tomorrow, I have things to do, I will get all sweaty.  This morning I told myself, "If I don't do it, It wont get done."
I got up and did a mile.  I could of said- I have to get my car fixed or it's to cold, or.... you get the idea.  I do feel better.    

Please join me and let's get things done.  As you know we sold our house and are looking for a new one.  Maybe we will find one in a area with a running group or come walking paths.  Oh that would be so perfect.  There will be no time better to be perfect than today.  Hit the road, gym whatever just do it.  I really hate to sound like the shoe logo but I can tell you it doesn't happen by itself.

I did go on sparkpeople and map out a mile route that I can do 2 laps.

Let's talk about sugar.  Hows that working for you?  It's not working for me and if I am doing these 2 miles I'm not eating it back with donuts.  Sparkpeople does have a great food log but you need to use it.  Really use it by entering all the food you eat and if you don't want to enter it than don't eat it.

Carry on my friends and I will see you at the finish line.Remember it is better to finish last than not to be in the race.  Repeat after me.  I am a participant not a spectator of life.

Monday, March 25, 2013

Where have I been?

I had a customer when I worked as a waitress, he would tell me saving lives.  It always brought a smile to my face.  He was a nurse.  I always looked him and thought I wish that could be an answer I could give it the question was ever asked to me.  What would it take to save lives?  I have given to you the 27 rules to live by and that is one way I feel I help save those lives in a very round about way.  So now that I have what I consider a message to get out to the world  how do I get it out there??  This is where I have been.  I have my nose in a book.  I am taking a couple of classes on pc security, marketing, and wordpress.
So you ask, How is it going? Pretty good.  Harder than I thought.  There is a reason that when I signed up I got this warning about Really??? 4 classes all at the same time????  Are you sure this is what you want to do????  Of course I said yes! Sign me up! I am tough. I can handle it.  I have no children at home and it is cold here in WI bring it on.  Something should of told me "are you crazy??"  Yes, unrealistic goals are unattainable.  I am doing pretty good in 3 of the classes so I pushed one of them back to a new start date.  Just as other things in our lives we have to look at what is just crazy thinking.  I have another big thing going on in my life right now also.
The day I got the note that my 4th class got pushed back was a huge relief in my life.  If I was to apply this to weight loss can you relate?  Where others look at you and say,"are you crazy! and you keep saying no I can do it!" Is there a better way?  I tell you the 24 hours I spent on the couch reading and taking a few test sure didn't help me reach my weightloss goals?? I made some cupcakes thinking they would in some way help me study.  I put that creamcheese coolwhip on top because the TV said it would be the answer to all my problems.  You are right, I got smarted in one area but pushed the weightloss thought out the door.  I think I am back in balance after this weekend.

Have a great day and I hope to be making some fun youtubes

Lynn
  I tried to add a comment on this and I keep losing it but I did do a C & P of it.  Some one posted a question of  "what are you talking about?".  Maybe they thought I was freaking out with the creamcheese coolwhip on the brownies.  So here is the post I tried to post back to them.


I wrote you this really nice post back and lost it.  Good thing I am taking the class.  I will be doing the http://www.wisconsinoutdoorfun.com/article/20130321/WOF06/130321039/Fitness-ChallengeI-kicks-off-Richard-Bong-State-Rec-Area.
I need to learn how to add a hyperlink.  Sorry about all this.  I have a week and a half left of these 3 classes and sorry 1 is not in proof reading.  The next class I want to take is on writing.  I need to stick to losing weight and not try to be funny, cute, or witty.  I think I have the hyperlink thing.

Tuesday, March 19, 2013

MIA

I am taking this online class for wordpress.  Don't worry I am still chatting the fat in my spare time.  I am doing this for work to see how we can create a website and if this would be an option.  Anyways I did import the blog from blogger.com but I am not ready to 100% transfer it over.  I am going to work on what I want to do this weekend.  All I do know is that I am back to working out and tracking those calories because this fat thing gone wild isn't working for me. 
I am also looking at where I want to go with the whole chatthefat thing.  I think I would almost like to do either in home support groups or find a place big enough to do support groups.  I might be kind of like a WW but you weight yourself.  This way you don't need to starve your self all day so you can weigh in and then go out for pie after.  If you choose  to eat pie you must ask "how will this help me reach my goal" .  If you have any great ideas let me know. Lynn

Friday, March 1, 2013

Eating every 3 hours. The truth

I just have to blast you a link to the cut the fat people because they really explain it well.  This just supports some of my work, thinking and concepts.  The thing I find wrong with the 6 meal thing is that I want you to get things done in your life.  Life is more than just eating.  Now if you are a body builder the thing you are doing all day is building the body and this is one of the ways to do it.
So the average person is not trying to go from 5 to 4% body fat.  When you read something, the first thing you should do is look at who wrote it and what are they trying to promote.
Have a great day.  Lynn

Saturday, February 9, 2013

Scramble eggs and chick peas

I am going to try to add some fun videos to my chatthefat.
Oh that was easy.  I figured out how to do something.  Now if I would learn to clear my life plate.  I need to get that painting done.
Here is the second one I did.
Let me know what you want me to show you next.  That is after I get some painting done.
So that first one went up so easy what is going on.  Maybe google doesn't think my chickpeas look good.
I did rewash that pan.  Happy cooking.  I reread the label on my pans and they say hard anodized w/ SS handles.   Bummer.



Tuesday, January 29, 2013

Rented the wheat belly book.

It is the white book with the big bagel on the front.  So what am I learning from this book?  I am just happy I limit eat very little wheat.  I am learning why I get the headaches.  Now I look at everything I have written on chatthedat and I will adjust anything I might of said that I feel different about with this new knowelage.  Here is your list.
Nothing.  I have always felt processed is processed I don't care what color it is.  If you can't eat it don't eat it.  If it causes strange behaviors keep it out of your house.  This does explain why I can eat a whole pizza ands never get full.

I would rat this as a must listen to.  The reading would be really hard for me but I do understandwhat he is talking about.
Option 2 is to just say, Lynn your are right and thanks for the info I will test it out.

Monday, January 28, 2013

Kick boxblast

How does this sound??  Cindy and I are going outside of our comfort zone as Jillian calls it.  We are going to try something new.  I am trying to get into the swing of getting to the gym more often.
I wish they had a kettlebell class but I'm thinking this should be really fun.  I guess I will never know just by looking through the window.  Make a pack with yourself to try something new every month to start.  After that start making it something new every week.  This could be anything from a new class, new spice, a new anything that promotes better health.  I did read something about baked potato chips.  The reg. ones were saic to be better for you because they are at least real potatoes.  The new thing you might try is reading more lables or looking something up on line about a product you thought was healthy.

Blog me back your OMG I couldn't believe......

I am hopping to blog back OMG I couldn't believe how much for that class was last night.

Whole grain second opinion

http://www.podcast.com/Health/Fitness-and-Nutrition/I-2358.htm

I was listening to some podcast from the nutrition diva and came across something interesting.  This past weekend I was telling a friend of mine that I really watch grain carbs.  She reminded me of how good things like brown rice and other whole grains were for you.  I tell you she was like a hard sell door to door sales pitch.  It was like she spit at me everything the TV has ever put out.  Now you have to love her but I am posting a second opinion that says put all grains in a measuring cup.  1/2 cup may be good but 2 cups is not best.  I would have headaches.  Put that 1/2 cup of pasta with 3 cups of roasted baby carrots and you might feel better.  In China 1 serving of grains is 6oz. not the 8 oz+ we eat here.

Consider  the source when you hear the latest and greatest breaking news and really think about what they are really saying.  I will continue to watch the amount of carbs I get from grains because it works for me. 

Just a note.  For breakfast I had 5 egg whites and 1 whole egg w/ spinach and onion.  OM really good w/ salsa on top.  It beats anything out of a box to get me going in the morning

One of my other fay fighting guys posted a blog about what is really in that instant oatmeal that the box says is heart healthy.  There is a reason I call instant oatmeal one of the baby bird foods.

In my spare time I read about what is out there in the diet world.  This is far more scary than anything that S.King guy can write.
Let's fight fat together
Lynn

Monday, January 14, 2013

Help I am running out of time.

I am listening to Dustin from fit moms and he is asking you to think about your life 10 years from now.  Help Dustin you are scarring me.  10 years from now I will be 63.  If I don't make changes now I will be the same in 10 years and the body will be a little less fit and just the thought that if I can't make the changes now how do I think I will change in ten years from now.
I will post Dustin's link.
I will be joining his webanar for Thurs.
I will let you know and pass on any tips I may learn.


get2in and be the plant

How many things can you think of that go with the phrase get2in.
1. get 2 miles in.  I got them done this morning and feel better about it.
2. get 2 things done in the day.  start getting those get it done list crossed off your list and clear your life plate.
3 get my 2 mile time down by 2 min.
You get the picture.  This is the time of year to get the seed planted.  You till the dirt, fertilize, and water.  There's not much change.  Everyday we look at the pot and there is no change till one day there is s little green peeking through the dirt.  This is the same as weight loss, not much happens but you still care for your plant as you do your body till one day you see a gap in your waist band.  You get excited, share the news but then what?  Do you take that plant and put it in the sun and dry it out?  Put your plant out in the sun despite the air temp.  What do you expect?  Can a plant really grow in 30* just because the sun is out.  Are we expecting to much of ourselves?  30 pounds in 30 days???  Really??  Maybe 2 months.  Like over eating, what if we over water?  Or over sun??

We are the plant, we are now planted.  We have our plan.
We will eat thinking and following the concepts.
The plant needs wind resistance as we need resistance training to build strong bodies.

Goal is to get 2 miles in for 2 months.  You can do it!  You can do it.  Put a big star on your calendar when you get it done.  We want to have things done so we are ready for the spring and then summer.  This is the time to get things started.
You can't pick the fruit if you don't plant and care for the plant.

If you are going to be one of those smart buts and say, you can just wait till summer and buy the fruit then so be it and buy your body shapper and you  can look good but you will know it's not the same.
Really think about the tomatoes you buy in the store, do they really taste the same??

Let's be the plant, it is so worth it.

Sunday, January 6, 2013

Lets get moving Jan.

So you are tired of the extra pounds hanging on your body, what do you do? 
Option 1 Take a pill and poof it is gone.
Option 2 Wish it away
Option 3 Keep doing what doesn't work
Option 4 Make some small changes to your day.

I am going to talk about option 4
The month of Jan we want to add 30 min of walking to our day. 
Because it is so easy to out eat this added walking we also want to do 1 instead of.
An instead of might be apple for hash browns.  Veggies instead of a potato.  Try roasted carrots.  These are really good. 

Wearing a pedometer is a great idea so you can see how many steps you do or don't do in 30 min or how many miles you can do.
At the end of the month how much have you improved?

There are a couple of ways you can track your day.
1st sparkpeople.com  love it and it is free  I am lynnbaum on the site
2nd get a notebook with blank pages
3rd get a calendar that you can write on the days.
4th scrap paper.  just remember to date the paper so you remember what order they go in.

Ideas to avoid
1. It's all up here.  You will be amazed at what you forget.
2. complex trackers you don't have access to, or take to long.
3. trackers kept at work.  Really you don't eat on the weekend.

Thinks to avoid you may not think about.
How much time do you spend with your computer?
Dream it.  You have to do the next step of do it.  Stop just dreaming.

As we start this new year lets make a difference.  Let's do something, make changes.  Take control of what you want and as the shoe co. says,  just do it.  We are going to say "get it done"

What is on your "get it done list""?
If you have something to do, how does it fit on your get it done list.
I will do a blog on the get it done list.

A preview would be that you may add lost weight to a year list but in your 1/2 hour list would be walk 1-2 miles.
Something on the 15 min list might be dust the living room or do the dishes then cross it off for the day. 
I now have to go get those 2 miles done.



Tuesday, January 1, 2013

Fun meals 1-1-13

This will be an ongoing for the month of Jan 2013.  I would like to share some of the things I fine really ummmmy.  This is from 1-1-13.  One of the things I learned in hotel and restaurant school (UW Stout) is that food is very hard to photograph.  This is an apple, 1 whole egg & 2 egg whites w/ chopped onion and canned mushrooms. Didn't have any fresh.  NO CHEESE!  I put some salsa on top.  Read your labels on that salsa.  I did have a slice of cheese by it's self.  I made Dear husband omelet w/ cheese and some fries potatoes.  (left over bakers).  Dear husband has maintained normal weight ~175 for years so I put the cheese in his because he needs the calories.  What is with these people that eat til they are full???
 BTW Make your lunch-in plates your new dinner plates.  You will not starve.  Also don't forget to season your food and not with sugar.  Read all labels.  If you are adding a blended spice and it states natural spice, this may be another name for sugar.  If sugar is a trigger food for you do some interneting about spices and what spices go with which foods.  I have the flavor bible.  This is a very cool book.


Salad Idea
This is an average size salad I would eat.  I have saute mushrooms and onions and then some deli chicken.  I then put some fresh deli salsa on top.  It was really good. 

Fit mom's core test

I wanted to wait til the first of the year to test this DVD out.  As some of you know, I chat on sparkpeople on the striiv board.  I had to clear somethings up to make room for this test.
I did put the DVD in a couple of times.  Dustin explains how to do each exercise correctly.  This is important because there is no benefit in doing something wrong, no matter how many times you do it.
I think what I will do with this post is to just keep updating this post.  I will take my measurements so I have something to compare my  results. The goal of this test is to see if Dustin can zap my muffin top.
I will post an update the 1st of every month. The first of July you will be able to see my results.  This gives us 6 months to really stick to it and make it a habit.  Part of my goal is consistency and  not to be a quitter.  How many times have you started something only to look back and say -I started so strong, what happened?  Read post about 3-6-9.

1-1-13
My first review.  I am excited to get going.  Do the lessons and tips.  Dustin put them in there because form is the key to success. 

1-4-13
It's to hard,  I can't do it,  I give up!!!   Really??  No way.  I will do my best over and over till it's not as hard and then I will move to the next level.  I will never achieve if I don't do it.

Just need to post that I do think dustins dvd is good I have to put this on hold because I have my workout area ripped up and we are working on getting it back together along with looking for a new home.
This is a bad case of I have to much going on right now.  I am also trying to take 4 mini classes online.  To top this all I dropped my mouse in my drink.  It is now in a container of rice :(


2013

So it is a new year YYYAAAA. Happy New Year!!!!
What is your new years resolution?  Is it the same as last year?  If it didn't work last year, why would it work this year??
(remember I chatthefat and mostly fat)
Here's some of the reasons it will work this year
1.  you have a support group that won't slack on you.
2. You have a support group that doesn't judge.
If you don't have an internet support group check out sparkpeople or one of a few other support groups.  Sparkpeople is a free site if you like.

So you are all set and ready.  I have Dustin's Core DVD that I am ready to test out and give you a review on.  I also have a new striiv challenge set up on spark. 
At the gym I am at they have a body pump class on Wed. at 6.  This works for me and my workout buddy. 

I think I will post a Fit mamas post and just keep updating it. 

I am going to take a 2 day class on social media and blogging to enhance my blog abilities.  I think I will post some food ideas.  We all know I am a big supporter of at-least 1 big spinach salad a day.  As you track your food or should I call it just as it is... your nutrition.  So what kind of nutrition are you planning to feed your body for 2013?  What are you expecting from your body in return?  If you need to post a reminder of things that don't work, post some place you can see often "If I feed my body sugar I can expect my body to run a 5K in good time" Doesn't work!  I tested it.

For the month of Jan we want to work on the number 1.
Limit sugar to 1 serving per day and pick 1 meal from the day and up your veggies at that meal.  Remember when you up the veggies you replace not just add.  One way you can up those veggies is to add veggies to pasta dishes and cut back on the pasta. I cut a brat and toss it on salad.
1 Serving.  This may take a little adjusting to but it is important. If you go to refill your plate, ask yourself "how is serving 2 helping you reach your goal?"  Do you need a second brat or could you have some fruit?  Don't wait til you are full to eat fruit, make it a part of the meal.
On to the day because if  I am setting my goal of 15,000 steps for today I better get going.  I also have to do Dustin's core DVD.
My best to all.
Lynn