Six Changes

As the New Year approaches and we are lead to think about resolutions and making positive changes in our lives (which I might add, I never really commit to so I never really make those changes), I wanted to share a link to the 6 Changes blog.

As I was reading this blog the other day and really thinking about my desire to change by implementing better, healthier habits, I wanted to commit to deciding on six things in my life that I want to change then actually following through with those resolutions. What better way to achieve that than to involve my friends, my support group, in making changes with me?

So, are you with me? Would you like to implement six changes in 2010 too? Great! Head on over to the 6 Changes blog and put a little thought into some things you would like to change and we will get started on Friday!

Now, one other thought I have been having.....that is to choose a word for the new year and focus on that word. Many choose words like simplify, organize, peace, productive, believe, focus, etc. But it can be any word that will help you remember your yearly goals.

That is the second part of my challenge to each of you. Think about choosing one word to help you stay focused on the changes you would like to make in your life. Then share that word. Tell everyone. Write about it. Blog about it. Think about it. Scrap it. Post it. Let it help empower you throughout the upcoming year.

I'm excited to do this!
Laurie

Amanda's Recipe from Super Saturday

Hi all. I asked Amanda for this recipe. It was very tasty and would definitely work on a diet, especially if you used ground turkey instead of ground beef and pretend you don't see the comment about serving with chips, sour cream and cheese! I've started using greek yogurt instead of sour cream and it tastes almost the same.

Amanda's Taco Soup

1 lb ground beef

1 16 oz jar of salsa (I use mild Pace. The type of salsa you use will determine the flavor of the soup. If you want to spice it up use medium.)

2 cans of dices tomatoes

2 cans of black beans (drain and rinse)

1 10 oz bag of frozen corn (2 cans of corn work also. drain.)

1 zucchini cut into bite size pieces

2 tablespoons of chili powder

Brown the ground beef in the bottom of the pot. Drain fat. Add remaining ingredients. Bring to a boil and then turn down to low to simmer. Stir occasionally. Simmer for 20 minutes or until heated through. Also works good in a crock pot.

Serve with grated cheese, sour cream or tortilla chips. Enjoy.

Calories in, Calories out....

I found this article online and thought it was informative. If you take your goal weight and multiply it by 10 calories you have the amount of calories you need each day to achieve your goal. See the note on how exercise changes this amount. Have a great day.

Calories

What's the magical formula to achieve your weight goals?

In order for your weight to stay the same, the energy (or calories) you consume should equal the energy (or calories) you expend. In most cases, it’s really a simple matter of energy balance: “Calories In” must equal “Calories Out.” “Calories In” includes what we eat and drink. “Calories Out” includes our resting metabolic rate, thermic effect of food, andphysical activity. Your personal calorie requirement depends on these three factors.

Calculate Your Total Calorie Needs

There are many equations to estimate your total calorie needs based on your RMR and level of physical activity (NOTE: the thermic effect of food is usually not accounted for since its role is so minor). It is important to realize that all these equations are just estimates. You may need more or less depending on genetic differences in RMR and your body composition. Consult a qualified health professional for more information about your personal calorie needs.

Step 1: Estimate RMR

Men Healthy body weight x 11 calories

Women Healthy body weight x 10 calories

IMPORTANT NOTE: This is just an estimate of what your body requires at rest. If you have more muscle than the average person, you probably require more calories at rest than this equation suggests. If you have more fat than the average person, you probably require fewer calories at rest than this equation suggests. Remember, muscle mass is much more metabolically active than fat tissue. If you are 30 lbs. or more overweight (and that excess weight is mostly fat, not muscle), you can use your desired vs. actual body weight when calculating your RMR.