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Losing it with Len

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February 19, 2013

Hello all!  Wow, it's been a while since my last post huh?  Yeah, I need to do better.  The past few months have FLOWN by!

Here's the good news:  I am down to 230 pounds!  The bad news:  I've gained about 3 or 4 pounds back over the past month or so.

I blame a recent vacation and family cooking!  So the goal now is to get back on track, not only with my eating, but also with consistently working out.

I'm no longer being held accountable by a trainer, so it's all on me to make sure I make it to the gym at least four times a week.

These days I'm splitting my workouts up, changing it up some so that I don't get bored.  A friend of mine let me borrow his P90X DVD, so I've doing that some days and my usual elliptical and weight workouts on the others.

I want to lose at least 30 more pounds, maybe 40!  So there's plenty of work to be done!  Keep pushing friends....and I'll be pushing right along with you!

September 27, 2012

Nutrition Advisor Lere Robinson's Guide to Fats and Oils (These are Suggestions.  Consult With a Doctor to See What's Best for You)

According to Robinson, "There is so much confusion and misconceptions regarding fat...Fat is not the enemy.  The secret is to eat the good fats and exclude the bad fats from the diet".

She says, "Essential fatty acids (EFA's) are vital to our well-being.  Our bodies need fats for hormones, cell membranes, nerve conduction, and transportation of nutrients and fat soluble vitamins".

Robinson's examples of "Bad Fats"

- Partially hydrogenated vegetable oils

- Processed vegetable oils- (soy, canola, corn and cottonseed)

- Trans fat

Robinson's examples of healthy foods that contain saturated fats

- Coconut Oil

- Cultured dairy (kefir or coconut milk kefir)

- Organic Butter

- Free-range, grass fed meat

- Palm oil

Robinson's examples of Monounsaturated Fats (lower concentration of LDL cholesterol...contains EFA's which help the body function)

- Avocado

- Almonds

- Cashews

- Hazelnuts

- Macadamia nuts

- Pecans

- Cold-pressed Olive Oil

- Pistachios

Robinson's examples of Sources of Polyunsaturated Fats

- Cold water fish oils: mackerel, light tuna, herring, wild Alaskan salmon, sardines, flaxseeds, chia seeds, pumpkin seeds and walnuts.

- Borage, Corn, Primrose, Safflower, Sunflower, Soybean

Adding the Healthy Oils

-Butter (saturated fat) (preferably from grass-fed cattle) Replaces margarine and can be used for light sauteing, baking or over vegetables or as a spread

- Coconut Oil (saturated fat) Can be used for cooking or baking...in smoothies or over popcorn

- Extra Virgin Olive Oil (monounsaturated fat) Can be used for very light sauteing, salad dressings, over veggies or for dipping sauces and condiments

- Palm Oil (saturated fat) Replaces shortening, can be used for baking or french fries

- Flaxseed Oil (unheated) To add the balance of Omega-3's in salad dressings, spreads, dips and in smoothies

- Cod Liver Oil (unheated) Supplement for Vitamins A and D 

September 20, 2012

It's weigh-in day!  So, here's an update on my weight-loss progress so far:

In May 2012, I weighed in at about 260 pounds.  As of today, I weigh 234 pounds.  That's a 26 pound weight loss!

While it's not where I want to be just yet, it's much closer than where I started from.  And all it took?  Taking that first step!  I'm so glad I did.  I hope that some of you are joining me on this journey to better health.

Please let me know your goals and your progress!

September 18, 2012

Getting Ahead of the Game:

You may be one of the thousands waiting until January 1st to start that new weight-loss regimen.  But trainers say September is the perfect month to get started. 

Think about it-- did you stick with the resolution you made at the beginning of 2012?  I know I sure didn't.

Trainer Neil Derrick says start now!  That way, when the new year hits, you've already had a head start on better health.

I'm sure glad I got a jump start.  Tune into Sunrise this coming Thursday morning.  I'll update you on my progress!

August 30, 2012

Lere Robinson's Tips to Save Time and Money While Eating Healthy:

Save on Prep time:  When you get home from grocery shopping, wash and pre cut/chop all your veggies before putting them in the refrigerator. 

Stock your pantry:  Make sure your pantry is full and ready with staples so you don't have to put together a complete shopping list every time you go to the store.  Also, if you accidentally run out of food for the week, you will always have "clean" options available.  Here's what I always have on hand:

  • Low sodium chicken broth
  • Canned-diced tomatoes
  • Canned beans
  • Salsa
  • Frozen chicken or ground turkey
  • Frozen veggies (green beans, broccoli and cauliflower)
  • Brown rice and quinoa
  • Raw almonds
  • Canned Alaskan salmon
  • Extra virgin olive oil

Shop and eat seasonally:  Eating in season ensures that the food's been properly harvested and it's usually always less expensive.  Of course buy locally whenever possible.

Buy frozen:  Especially if a fruit/veggie is not in season, because frozen produce is picked when it's in season.

Cook in bulk:  Instead of making a different dinner and lunch every day, cook a big pot of soup or make 5 salads at a time to save time.  Grill 8 chicken breasts at once so they are ready to go when you need them throughout the week.

Take time to cook and plan:  I always take about 4 hours on a Sunday afternoon to cook meals for my family for the week.  This way, I don't have to think during the week about what I'm going to make for dinner when I get home…its already ready and all I have to do is make a nice fresh salad to go with it.

Plan your meals ahead of time:  You will save time and money if you do this!  Put together a list of what will be for dinner Monday-Friday.  Get your family involved in this too…..your spouse and kids are more likely to enjoy dinner if they had a say in what's for dinner.

Clean up once:  After you make dinner, pack your lunch for the next day or two days so you only have to clean up once!

Copyright 2012 WIS. All rights reserved.

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