B: protein coffee....later HB egg S: tomato, 2oz mozzarella w/basil and olive oil L: 1/2 cup Fage yogurt w/berries 1/2 cup butternut squash S: 2oz mozzarella D: Chicken/Apple/Wine sausage Veggie kabob 1/2 roll water: 80oz vits done exer =( none, i think I pulled something at the gym last week

# 6 Log your progress. It may be helpful to journal your food intake and exercise. Tracking what you eat is the only accurate way to know how many calories, fiber, protein and fat you are eating in your diet. # 7 Sleep at least seven hours a night. A University of Chicago study found that people that sleep less than seven hours a night have lower levels of hormones that control appetite. Try to keep a consistent schedule. Go to bed at a reasonable hour and get up and exercise to start your day. # 8 Drink at least 8 cups of water a day. People that drink 64 ounces or more of water a day increase their metabolism by 30%. Drinking that much water a day is proven to reduce your appetite. We all need at least 64 ounces of water a day just to replace what we loose from perspiration, respiration and urination. # 9 Limit overtime hours. A University of Helsinki studied 7000 adults for a year. They determined that those who worked overtime had gained more weight than those who didn't. One conclusions is that people who work overtime have less time to xercise, plan meals and often eat on the run. # 10 Exercise daily. It not only gives you a greater feeling of wellbeing, it has numerous benefits for your overall health. Find an activity that you enjoy and stick with it. Schedule it into your day if necessary. Find someone to participate with you and who will keep you accountable. So how are you doing on these things? Have a great day, Rick

I walked 2 miles today of Leslie Sansone's 3 mile dvd (did only 2 miles of it) so I don't know if this contributes... I must say, her dvd is harder than walking 2 miles with my neighbors on the country road in the mornings... maybe we have too slow of a pace LOL but that dvd had my heartrate up Good workout.

finally home relaxing and catching up with the boards today was the first day of student ids at work, it was crazy because of course.... the machines wern't working like they should, the lines were crazy, I was not scheduled to work, but people didn't show so I was suckered into it... my walking was great today, not to mention the extra steps walking back and forth from building to building! I realized I get a nice little work out during my 7.5 day (maybe it helps that I'm one of those state employees people talk about that loves to leave her desk? ).... my protein muffins with apples are so yummy! Its the blueberry muffin mix recipe I posted before, but apples instead of blueberries. I also switched to smaller muffins so 2 is really 1 big one, yummm - o I came home and crashed on the couch for a quick nap before the Pats game and had dinner around 8. I made the shepard's pie that Stephanie posted wow is it good!! BF isn't a big comfort food person, but he went up for a second serving and then a few more bites! Sweet potatoes are so much better for you, I'll switch to this way from now on instead of the normal white potatoes! water - plenty!! I've been drinking SO much water lately I don't know why that is, maybe because I'm salting most foods now? My blood pressure went down so much that the doctors said I should start salting foods to bring it up. It has helped, but I told my dr. if I come in for lab work and my bp goes from low to high and you tell me to stop eating sodium this will be me lol vitamins - I took my liquid calcium before leaving the house today, forgot the rest of them today at work, but just took my bcomplex and multi now... I'll take my second calicum before going to bed exercise - my pedometer is working and working and working up the stairs, down the stairs, building to building, walk for coffee, walk at lunch and a walk after our little nap hope everyones having a good day ps - Stephanie I found your bagels at MB... HOLY MOLY is there some serious fiber in those things!!! They're like a 12 grain piece of bread with all the nuts in it, so good and with peanut butter... mmmmmmmmmmm thanks for the tip!!

Emile! I don't think we've met I was on vacation for a week, but am back now. I saw your post about your weight loss, congratulations and welcome to our humble home! Hope to see more of your posts in the future.