This week’s Thirteen covers some various diet tools that I’ve found through my travels, readings and researching – some of them are pretty helpful too!

Have a good one to share? Leave it in the comments

1. Weight Loss Calculators – macro-nutrient ratios, body fat %, etc.
2. Weight Loss Calculator – BMR, BMI, RMR, etc.
3. NutriDiary – Tracks food, calories, and weight.
4. FitDay – An extremely popular on-line diet tracker.
5. Spark People – Diet and exercise program that has now removed its fees
6. ExRx – Animations of hundreds of exercises (by muscle group)
7. NutritionData – Has comprehensive information on most foods.
8. Calorie King – Has comprehensive nutritional info, but their Portion Watch tool is unique – it has photos of different portion sizes of many popular foods. (Note that CalorieKing’s diet program is fee-based).
9. PeerTrainer – Diet and exercise program – where you become part of a group.
10. Diet Facts – As well as the standard foods, has manually-entered data from many restaurants
11. CalorieCount – one of the largest, searchable, organized food nutrition databases (more than 40k items) coupled with a food log, activity log, personal weight loss journals. You can communicate with our more than 70,000 members on the forums and by making friends with similar interests.
12. StartYourDiet – Free online weight tracking diet program
13. Nutrisystem – great online diet diary and weight tracking – Nutrisystem is a fee service

Thought I’d would join in the Thursday Thirteen fun this week.

This week’s Thirteen covers some various exercise tips that I’ve found through my travels, readings and researching – some of them are pretty helpful too!

Have a good one to share? Leave it in the comments

1. See your doctor before you start any exercise program. Get a full physical to make sure everything’s in working order, then find a personal trainer in your neighborhood and make an appointment with him or her for a consultation. Most trainers will give you a free consultation and help you figure out what your fitness level is, your body fat and circumference measurements, and the right way to start a program.
2. Start Slow! Many beginners make the mistake of doing too much when they first start out. If you haven’t worked out in a while (or ever) start with a walking program of about 20 to 30 minutes, 3 days a week. Each session, add a few minutes to your workout to progress each week.
3. Write down your workouts every day, making notes about what you did, how you felt and how you improved since your last workout. Schedule your workouts each week, just like you would a doctor’s appointment.
4. Harass your best friend, spouse or significant other into working out with you!
5. Every day, ask yourself how you will make your life healthier. It can be as simple as drinking more water or parking farther away from the front door.
6. Reward yourself! Give yourself a massage when you reach your goals, or maybe some new workout clothes.
7. Set daily or weekly goals. Long term goals are great, but are so far away we often forget why we’re working so hard. To stay motivated, write down a daily or weekly goal and then follow number 7 (rewarding yourself) if you reach it.
8. Prepare for your workout the night before by packing your gym bag or, if you work out at home, laying out your workout clothes so when you get home, you’re ready to go.
9. Strike a balance between strength training, cardio, and stretching. You’ll improve range of motion faster, prevent injuries, and burn more calories when you address all aspects of fitness especially the ones you find more challenging.
10. Eat regularly throughout the day so you don’t bonk during your workout.
11. Take before and after pictures…. and DURING pictures! You’d be surprised how motivating those can be!
12. Water, water, water and more water. Did I say water??
13. Incorporate physical activity into your day (walk to the office or store, take the stairs instead of the elevator, walk or jog at lunch time, etc.). Pay attention to the things you do – and add them onto your minutes of exercise for the day. You’d be amazed how things you don’t even think of add up!

Thought I’d would join in the Thursday Thirteen fun this week.

This week’s Thirteen covers the various different diet programs out on the market today. Have any of you tried any of these? How successful (or not?) were you?

1. ChangeOneDiet.comWith ChangeOne, you don’t have to give up the foods you love. You don’t have to learn to like tofu. You don’t have to eat dry, tasteless snacks. And you don’t have to toss out everything in your fridge or pantry. You just have to change one eating habit at a time, starting with breakfast. Then it’s on to lunch, snacks, dinner, and beyond as you watch the weight melt away. Simple. Smart. Sensible. We’ll guide you through it, step by step.
2. NutriSystem – the new weight loss program that’s based on the Glycemic Index and is also rich in good carbohydrates, while still low in fat. It’s the carb answer you’ve been looking for!
3. Weight Watchers – For over 40 years, Weight Watchers has helped millions of people around the world to lose weight! Find out about our history and philosophy.
4. Herbalife – The ShapeWorksâ„¢ Program is an exciting new way to lose weight and feel great. Based on cutting-edge weight-loss science, the ShapeWorksâ„¢ Program can help you get the results you want.
5. Body For Life – Eat a combination of lean protein and healthy carbohydrates every few hours throughout the day to speed up fat loss and maintain stable energy levels. For best results, eat six times a day.
6. Jenny Craig – Jenny Craig’s programs are tailored to meet your individual needs.
7. The Zone at Home – America’s most convenient food delivery service, bringing a results-oriented, unique and convenient eating experience directly to your doorstep. Whether you are interested in weight loss or improved health, Zone Diet At Homeâ„¢ is the most convenient and tasty way to achieve your goals.
8. South Beach Diet – Start losing weight, eating delicious foods, and feeling great about your South Beach body
9. Sonoma Diet – From a lush California valley comes the latest and most flavorful version of the health-promoting Mediterranean diet.
10. Detox Diet – This is a sample two week detox diet plan that supports detox by increasing elimination from the body, cleansing the colon, enhancing circulation to clear toxic substances, eliminating foods from the diet that require detoxification or are allergenic, and providing nutrients to support and protect the liver which is the main organ involved in detox.
11. Atkins – The new look of nutrition
12. E-Diets.com – eDiets.com offers a variety of plans for weight management, healthy living, fitness, recipes and support.
13. Other? Have a diet plan that worked for you but isn’t listed here? Please share in the comments!

For me? The first time I lost the most weight ever, 75lbs! I used the Herbalife program. It fit my busy lifestyle, at the time – but not something I can continue for life.

The second time I used Body for Life and lost 25lbs – - this is the plan for me. IT’s a full and entire lifestyle change and has forever changed the way I look at myself, my food and my fitness.

Thought I’d would join in the Thursday Thirteen fun this week.

In last Thurday’s Thirteen – I covered salty snack solutions for when you’re on a diet. In the discussion from last week’s post, Jo left a comment asking about thirteen SWEET snacks. Don’t we all have sweet cravings?? I sure do – it’s one of my biggest downfalls (even bigger than salty!)

So, here we go – 13 sweet 100 calorie snack solutions:

1. Cracker Jack – 1/3 cup
2. M&Ms – plain, 30
3. M&Ms, with peanuts – 10
4. Caramel-peanut chocolate bar, trick-or-treat size – 1
5. Chocolate and wafer bar, trick-or-treat size – 2
6. Flaky peanut butter chocolate bart, trick-or-treat size – 2
7. Mini Rice Cakes, caramel – 10
8. Jelly beans – 25
9. Licorice – 3 twists
10. Chocolate covered raisins – 20
11. Malted Milk Balls – 7
12. Yogurt Covered raisins – 2 tablespoons
13. Hard Candy – 4 pieces

Don’t forget good ol’ fruit – grapes, apples, oranges, banannas, melon and pineapple to name a few. Usually a 1/2 cup of one of those will give you a good 100 cal. solution. Why isn’t fruit unlimited? It’s good – and good for you – but the natural sugar content of fruit gives it more calories than most vegetables.

Information in this list has been obtained from the Reader’s Digest: Change One Diet book.

Thought I’d would join in the Thursday Thirteen fun this week. It’s my first one – so be nice

In my diet and exercise plan – I find that I have certain weaknesses that are really hard for me to combat. Watching my sodium (salt) intake happens to be one of them. Sometime, as much as I want to drop the weight – I just can’t walk away from the salty crispies.

What have I tried to do when I lust for potato chips? I have a few – - but not many.

The following list are thirteen salty snacks that are 100-calorie portions that might just help the salty crunch craving:

1. Potato Chips – 12
2. Tortilla Chips – 8
3. Baked Tortilla Chips – 10
4. Corn Chips – 15
5. Rye Wafers (such as Ryvita) – 4
6. Wheat Thins (reduced fat) – 15
7. Ritz Bits – 25
8. Triscuits – 4
9. Pretzels – 20 thin sticks
10. Microwave Popcorn (butter flavor) 1 cup (a handful)
11. Rice cakes – 2
12. Peanut butter filled crackers – 2 sandwiches
13. Popcorn cakes – 2

Information in this list has been obtained from the Reader’s Digest: Change One Diet book.