For the first time in a long time, I feel like I did when I first started this journey! Excited, ready, unstressed…
Maybe I needed a little time away to get back into the groove. When I first started last summer, I had no idea of what I could accomplish. I only knew that if I ate better and worked out, I would surely improve not only my physical appearance but also my mental well-being too. I had no expectations beyond that. Sure I had goals that I wanted to reach but I didn’t have a time frame and as long as I was seeing any results, I felt no disappointment. But then I started getting major results. It was terrific, it was motivational, it was exciting. It made me want more and want it “now”. It motivated me to push myself to the limit. Well as we all know, no one can sustain that kind of intensity indefinitely. I started feeling terrible when I thought “I” wasn’t loosing weight fast enough. I remember being somewhat disappointed after completing a round of P90X because I only lost 17 pounds… SEVENTEEN POUNDS!!! How could I be upset with that?????!!! This negative thought process continued through my round of Chalean Extreme which got me even closer to my goal. How could I be unhappy with my results if I was getting thinner and in better shape???
I think that I have spent TOO MUCH time expecting certain things. Unrealistic things! And then have been disappointed when I can’t achieve those things immediately. I haven’t spent enough time being proud of what I HAVE ACCOMPLISHED! Sure I want more and it will happen if I let go of my preconceived notions and instead just keep on going!
Well now after having been gone (although not completely), I am starting to see it the way I did in the beginning. I am just going to continue to try my best and see where that leads me!
And the weirdest part is that now that I am not trying to control this situation, I feel like I am more in charge and less stressed out! I thoroughly enjoyed my workout today and tried some new ab moves that I saw in a fitness magazine. I even really enjoyed my healthy meals today and didn’t even WANT to eat mindlessly. I guess I really needed to let go to regain my control!
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Myth 1: Water
The more water you drink, the more weight you’ll lose. Drinking copious amounts of water, at temperatures ranging from icy to boiling, will speed up weight loss.
Having a reasonable liquid intake of approximately 2.5 litres a day is an excellent idea for adults, but this doesn’t mean that you should literally drown yourself by drinking 7 litres of water …
Many people avoid exercise because they say it’s too much work, and no fun. Its important to select a form of exercise that fits your personal style. Many people find when they participate in group exercise they develop friendships that help them stick with it.
Whether its a cycling group on the weekend or a group aerobics class its easy to find people just like you who share your goals and interests.
There are a number of types of group exercise ranging from yoga to spinning classes. Participating within a group has other advantages that include mentors who help guide you to success. Support from peers and mentors can be very powerful. Everyone needs a little support sometimes.
Check back for other tips to get going on your way to healthier you!
I lost 3 lbs this week, so I reached my first WW goal. I’m up to a total of 14 lbs. Next goal – 10%.
Didn’t expect to lose 3 lbs in a week, especially this week, but I’m not givin’ it back, you know?
Funny part was that when I entered in this week’s weigh-in on the WW etools weight tracker page, it told me that, while they were sure I was excited about losing weight, I was losing faster than I should, and I should work to slow down my weight loss.
I don’t know how to slow down my weight loss, especially considering I had no expectations that I would lose as much as I did this week.
I’m sure my weight loss will slow itself down eventually. Probably sooner rather than later. Perhaps I will ignore their advice and just keep doing what I’m doing.
JOIN “30 MINUTE MEALS” THIS WEDNESDAY: Featured Recipe: Thai Beef Stir Fry in Peanut Sauce
On Wednesday, September 2nd, Sari will teach you how to take the hassle out of cooking and show you how to prepare a tasty & nutritious meal from start to finish under 30 minutes. Cooking demos will be held every other Wednesday at 6 p.m. at Step Ahead. Registration required. RSVP to sari@stepaheadnj. com.
* REGISTER FOR SARI’S SUPERMARKET TOUR:
Learn how to grocery shop & eat healthy on a budget. Join Sari’s personalized supermarket tour. The tour will meet in front of King’s in Bedminster on Monday September 14 at 6:oo pm. Registration required RSVP to sari@stepaheadnj.com.
Just about a month and half ago I changed my eating style. I trimmed all my meal sizes down by about 20%. I am now living quite happily at my goal weight and fitness level. Here’s one other thing I did during those 30 days of new-habit creation. I started eating more salads as meals. Know what I discovered? When I eat salads the size of my meal can be much bigger than when I eat other stuff – like Mexican food, Indian food, or pasta for example.
My Beautiful Monster Taco Salad
Usually I serve my meals on a salad plate and my food doesn’t even come close to filling the plate. In fact it looks pretty tiny. But when I have a salad as a meal I get a mental treat. I get to splurge and make this humongous looking meal that is really loaded with nutrients and low on calories. I love it! It gets me all excited – like I’m getting a special treat. I put my salad in a pasta bowl and I pile it on.
Here it is from the side. See how tall it is??? Mmmmmm.
Last night I had a taco salad. A big monster taco salad. I made it mostly with veggies from our own garden. I loaded up that sucker with two kinds of lettuce, carrots, zucchini, cucumber, cilantro, green onions, four colors of bell peppers, two kinds of tomatoes, avocado and corn. Then I sautéed up a few pieces of seasoned tempeh, crumbled some Veggie and Flaxseed Chips from Trader Joes, and heated up about a ¼ cup of black beans. I threw all that in with the mountain of veggies. I topped it all off with some green salsa and about 2 tablespoons of vegan sour cream. My bowl was piled high. It was monstrous. And 95% of it was all fresh, wonderful, low cal veggies. The stuff we can all chow down without a smidgen of guilt. REAL FOOD!
I felt like I was eating a feast and yet . . . . I didn’t feel stuffed or full at the end. Wonderful. I felt satisfied, and really good. My meal had protein, carbs, fiber, healthy fats, vitamins, . . . all the good stuff our bodies need. There’s just an amazing feeling you get when you eat really good, real food. It actually just give me a rush. I was ready to do my evening workout and weighed in perfectly at the end of the day. Right at my ideal weight even though I ate a huge meal.
Try doing salads as meals more often. If you aren’t in the salad-eating habit, start with having one a week as a meal. And I mean AS YOUR MEAL, not on the side. Then aim for twice a week. You are going to love the way it makes you feel.
If you are looking to lose or maintain your weight you will need to tap into your energy balance. Scientist’s define energy balance as the number of calories burned being equal to or exceeding the number of calories consumed. Simple as this calculation may seem, the numbers can become easily skewed on both sides.
Research has shown people widely underestimate the calories they consume – the larger the meal, the larger the disparity. When factoring calories burned into the equation the numbers become even more convoluted. How can this be? When determining the number of calories you burn in a given day exercise equipment and activity charts are only estimates of the number of calories you burn per activity. Whether you are on a treadmill or gardening, actual calorie expenditure varies between each of us.
As we gage this balance we ask ourselves, how many calories should I consume and how much exercise do I really need in a day? To calculate an estimated range of the number of calories you should consume, multiply your weight by 11 (the low end, if you are sedentary) and by 15 (the high end, for more active lifestyles). For a person weighing 160 pounds, they should aim their daily caloric intake from 1,760 to 2,400 to maintain their weight and less if they are trying to lose weight. For those who are fit with a higher proportion of lean muscle to body fat, they will need more calories than those with more body fat.
One last variable to add to this side of the equation, make your calories count by making healthy food choices – a nutrient-rich diet of fresh fruits and vegetables, low-fat dairy, grains, lean meats and seafood. Avoid processed and convenience foods as these are often packed with added fat and sodium.
Exercise plays an equivalent role to caloric intake in terms of energy balance. At least 30 minutes of moderate activity or 20 minutes of vigorous exercise on most days of the week can yield preventative strides against cardiovascular disease, mental health disorders such as Alzheimer’s disease, and metabolic disorders such as Diabetes. It is also a healthy way to alleviate stress. An exercise regimen consisting of cardio, strength training and relaxation is essential to a healthy body and mind. Looking your best comes with feeling your best.
The bottom line of calculating your energy balance with weight loss remains that you need to burn or eliminate approximately 3,500 calories to lose one pound. To lose a pound a week you would need to cut 500 calories a day which is almost the equivalent of a Big Mac. To burn the equivalent of one chocolate chip cookie it would take approximately 20 minutes of jogging, 110 minutes for the hamburger. Rewarding your efforts to stay in shape with added calories to your diet because you “deserve it” will not get you the results you are seeking. A combination of both diet and exercise is needed; however, reducing your caloric intake will bring your balance closer in check. Know your numbers do your math and you may change your statistics.
Trio of Berry-Fruit Compotes: Low-Calorie Summertime Desserts
Summer is winding down but there is still time to take advantage of luscious, summer fruits with these low-calorie fruit desserts. As you take steps towards achieving a healthier diet you can enjoy these berry-fruit compotes after your meals or as a healthy snack.
Blueberry-Melon Compote with Green Tea-Lime Syrup: Pour 2/3 cup boiling water over 2 green tea bags; let steep 3 to 4 minutes. Remove tea bags. Stir 2 Tbsp sugar (or to taste), 1 tsp grated lime zest, and 2 Tbsp lime juice into brewed tea. Let cool. Combine 3 cups cubed cantaloupe (1 small or ½ medium) and 2 cups blueberries in large bowl. Drizzle with green tea syrup and toss gently to coat. Compote will keep, covered, in the refrigerator for up to 2 days. Makes 6 (2/3-cup) servings, each 72 calories, 1 gram protein, 18 grams carbohydrates, 2 grams fiber, 0 grams total fat, 0 milligrams cholesterol, 13 milligrams sodium, 50% vitamin A, 60% vitamin C
Orange-Scented Peach-Blackberry Compute: Combine ¼ cup dry white wine (or white grape juice), 2 Tbsp sugar (or to taste), 1 tsp grated orange zest , and 1/8 tsp ground cinnamon in small saucepan; bring to a simmer. Let cool. Place 3 cups (3-4 medium) sliced peaches (or nectarines) and 1 ½ cup blackberries in large bowl. Add cooled wine syrup; toss gently to coat. Compote will keep, covered, in the refrigerator for up to 2 days. Makes 6 (2/3-cup) servings, each 73 calories, 1 gram protein, 16 grams carbohydrates, 3 grams fiber, 0.5 grams total fat, 0 grams saturated fat, 0 milligrams cholesterol, 0.5 milligrams sodium, 8% vitamin A, 25% vitamin C
Mixed Berry Compote with Frozen Yogurt: Place ½ cup mixed berries (raspberries, blueberries and or blackberries) in medium bowl. Mash with a fork. Stir in 4 tsp sugar (or to taste), 2 Tbsp black currant juice (or blueberry juice), and 1 Tbsp lemon juice. Add another 2 ½ cups mixed berries; toss gently to coat. Compote will keep, covered, in the refrigerator for up to 2 days. Serve over low-fat vanilla frozen yogurt (or raspberry or lemon sorbet), allowing ¼ cup frozen yogurt and generous 1/3 cup mixed berries for each serving. Makes 6 servings, each 100 calories, 3 grams protein, 21 grams carbohydrates, 3 grams fiber, 1 gram total fat, 0.5 grams saturated fat, 3 milligrams cholesterol, 31 milligrams sodium, 2% vitamin A, 25% vitamin C, 10% calcium
Diet products that promised you could eat what you like and not have to do any tedious exercise had a market in the early 20th century, even though today’s media would have us believe that everyone in the good old days was more robustly active than us morally decrepit modern lard-arses.
While many of today’s diet products require you to ingest something, this one was even more effortless – all you had to do was put some pleasant effervescing power in your bath, and in a few weeks you would be the svelte siren of your husband’s dreams.
At least, you would be if Epsom salts had any power to dissolve blubber. The product, a white powder, was analysed by the chemical laboratory of the American Medical Association and found to be Epsom salts, alum, citric acid, camphor and sodium bicarbonate. The Association’s article on the substance, published in the Annual Report for 1914, concluded ‘Like every other bath salt sold as a ‘cure’ for obesity, “Every Woman’s Flesh Reducer” is a fraud.’
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I want to talk about this fear of food, of eating. Like I said in my previous post, that day that I split my pants I became afraid to eat. The concepts of food (of any kind) and fatness became joined. I couldn’t eat, say, 300 calories spread throughout the day because I knew that with each bite, the next would be exponentially more difficult to resist. I’ll now shift to present tense:
I’ll be completely exhausted, lacking even the energy necessary to lie comfortably, suffering from piercing headaches or unwarranted nausea, knowing it’s self-induced, but also knowing that I’ll be just as miserable if I eat. My body tries to tell me that I could eat just a little, just maybe 30 calories of carrot or something equally innocuous but my mind knows from experience that, by this point, it’s going to take a lot more than 30 calories to replenish my energy. I know that when I starve my body, any small amount of food I give it will not be converted into usable energy but will be hoarded…not stored as fat, probably, but certainly not applied to restoring my usual peppiness, that’s for damned sure.
I don’t really battle with hunger pangs. Here’s what I do battle with: Deep, almost meditative exhaustion; spells of vague dizziness; muscle failure; insomnia; depression. Unfortunately, this isn’t every day. Some days, I get started eating and it touches off a binge. It starts in slow-motion: “Wow, I’m literally falling over; I need to eat something. This tastes amazing, maybe a little more.” And so on until, by evening, it’s a full-on hand-to-mouth. Lots of days I can avoid this. Having a tiny (70-80 calorie), high fiber, high protein breakfast helps a lot, giving me a little kick-start for the day. I try to make it to mid-afternoon before eating a little, as little as possible while still helping me out. Then I’ll have something voluminous and salty, like soup, for dinner right before bed so that I can go to sleep before I try to eat more. It’s so, so hard to stop eating in the afternoon. The afternoon snack has to be positively miniscule. It’s like I have to avoid really activating my stomach, otherwise it clues in to its deprivation and demands more food. It doesn’t do this with hunger pangs but with a more insidious compulsion.
I just get so tired. I have so much to do and it can’t get done when all I want is to lie flat on my back and watch clouds shifting.
The gym and pool reopened this last Monday when classes started back up for the fall semester. I’ve been burning 450-600 calories and will burn more once I start back in on lifting weights (first thing tomorrow morning!).
Things I’ve noticed:
It’s hard to stay hydrated. I don’t know why, but I’m super dried out and am always craving salty things. Vegetable soup and zero-cal PowerAde have become close friends of mine. I don’t really get thirsty and so I have to remind myself to drink.
I get constipated. It’s the distasteful truth. This comes from not eating and can be alleviated in a number of ways: Hot coffee is my favorite since I LOVE coffee and it works every time; I have some stimulant-laxative herbal tea that works but makes for unpredictable bowels and should NOT be used except for right before bed; I’ve heard that a little glass of red wine really helps but haven’t tested this—I plan to, though, since I’ve all but given up drinking. Constipation makes my midriff thick, makes me feel fat, makes me feel like my efforts are being wasted and, as occurred today, made me feel like eating (it’s all so completely, completely illogical and persistently impulsive). I binged today. I ran out of time for my usual cups of coffee this morning and felt bloated until this evening when I finally got around to enjoying my hot beverage.
Experimenting with the vegan lifestyle is awkward because no matter how nonchalant one tries to be about it, it always seems pretentious. Pretentiousness is not, however, as awkward as the neurotic avoidance of food. This is not why I chose to go vegan but it has been useful.
O Organics vegetable broth tastes super hearty but is only 5 calories per 8oz.
It is (or was before midnight) exactly three months until Thanksgiving. I sort of initiated a vegan lifestyle earlier this week but have since eaten meat, cheese, eggs…bleh. But this is really perfect. The plan was and is to try it for three months and to record the effects it has on my body, like weight loss, improved joint health and flexibility, improved attention, etc. Well, now I have precisely that span of three months between now and Thanksgiving, which I would never in a million years want to experience as a vegan. I can’t describe to you the delight that is Thanksgiving at my parents’ place, at my mother’s table.
American media keeps telling Americans to be afraid because they are soooo fat.
American politicians tell the media that they are concerned that so many Americans are fat.
And according to the laws of physics, Media fearmongering + faux Politico concern = Gov’t Intervention
But, what kind of intervention?
Public service announcements?
A national exercise program?
A subsidy on broccoli?
Nah, all of those options cost money.
What we need is an anti-obesity plan that actually makes money for the government.
Because we all know that the government needs money. Between the recession and rising unemployment and the war(s) and the potential cost of President Obama’s healthcare reform package, the feds are strapped for cash.
So, how can the gov’t raise big wads of money in order to give America a collective six-pack?
.
Simple.
Taxes
More specifically, sin taxes on the food and/or behaviors that lead to obesity.
But what should we tax?
What we need is a nutritional villain
How about trans fat?
No, that won’t work. Bad PR and gov’t bans have pretty much killed off trans fats.
We need something new.
How about this?
According to the American Heart Association:
High intake of added sugars is implicated in numerous poor health conditions, including obesity, high blood pressure and other risk factors for heart disease and stroke.
Added sugars and solid fats in food, as well as alcoholic beverages are categorized as “discretionary calories” and should be eaten sparingly.
Most American women should consume no more than 100 calories (25 grams) of added sugars per day. That is equal to the amount of sugar in 2/3 of a single 12 oz /355 ml bottle of Coke.
Most men, no more than 150 calories (38 grams). That is equal to the amount of sugar in one 12 oz /355 ml bottle of Coke
Soft drinks and other sugar-sweetened beverages are the number one source of added sugars in the American diet.
And there we go. We have our villain
Sugar
And since we get most of our added or non-naturally occurring sugar from soft drinks, look for a big gov’t/NGO/media push for a sin tax on soft drinks.
Mark my words people.
5 Bucks for a Can of Coke
.
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The status-quo is broken…We need a new model for burning fat and getting fit
Tonight, I have another 10, 000 thoughts and I still have not finished blogging about the other 10,000 from the other day…but this one is celebratory….so it goes first.
You all know that on Saturday, I will be doing a triathlon relay, this time doing 2 legs of the race, swim/run. I have been quite nervous as I have had a goal to be able to run the WHOLE 5k without stopping. Well, running, oh heck, all exercise has been sucking for me lately, so I knew I was NOT on schedule to be able to complete this. Of course, I did not tell Coach how BAD I was sucking…and despite it being an all female event, he plans on running it with me. (Something about me being his little bird taking flight for the first time or some sentimental thing like that, that makes me cry to think about it, so instead I will make light of it!) Anyway, given that he plans on running with me, I knew that there would be little room for breaks, so I HAD to get my mileage up.
So tonight I went out for a swim followed by a run. I swam for 20 minutes. I do not know the distance in the pool I am in, but figure 20 minutes is about how long it will take me to do 500 meters, since I can do 700 in 25 minutes. When finished, I jumped in my car, and went down to the state park trails (about 3 miles away) to run a loop that I KNOW is 1 mile around. My plan was to run it 3 times, without stopping.
Lap 1 happened and as I approached my starting point, I threw my hands up in victory…and continued running.
As I finished lap 2 my legs were burning, and my breathing was rough, but heck, what is one more lap? As I started it, I thought, “What is the big deal to stop for just a minute. Besides, I think my shoelace is tied too tight. I should fix that. Oh and one of my toes is falling asleep??? What the heck is that? I should check that out…”
But then I thought…
“Do I really want to tell Coach that I ALMOST ran 3 miles straight or do I want to hear his excitement when I tell him I RAN 3 miles straight?”
I want the surprise and excitement. So I kept running.
Halfway through my last lap, I got a stitch in my side and thought, “oh man, I can’t finish this!”
I would swear there was someone else in my head yelling at me.
“Oh yes you can! Don’t you dare quit now!
“OK, I guess I can go a little further.” Breathe deep and slow…deep and slow….
I came to my final stretch. It was a stretch of marshy land covered by a wood plank bridge. Once I cross this, I am done. I thought, “I am not gonna make it!”
Out of nowhere I heard Adam yelling at me…”Sprint it out Kim! Finish strong!”
So what did I do?
You got it! I sped up!
I finished strong and I immediately pulled out my phone to call Coach! Got his voice mail…poor guy listened to it later and for a brief moment thought Crazy Kate had come back for a visit and I was in a place of really needing to talk and he wasn’t available…HA! Nope, that was just me not being able to breathe!! Sorry to have scared ya Coach! I am FINE! More than FINE!
At least now, I know that I can do Saturday’s event. I had my Friday Night Tri a week or so ago and now this little training brick tonight. There are still a lot of unknowns out there and I am still very intimidated. But I feel better about it now!
I am ready as ready can be.
Oh yeah, Coach’s response to my achievement?
“Of course you did it! You’re hardcore!”
Oh the expectations I have set myself up for, there is no going back now! And dang! These boys have followed me across the state and even when they aren’t around, their words haunt me and challenge me to greatness! God, I love the men you have placed in my life…so grateful!
Oh SNAP! I get to check off another goal from my list!
1. A set of assumptions, concepts, values, and practices that constitutes a way of viewing reality for the community that shares them, especially in an intellectual discipline.
One of the reason there is so much confusion in the world of health and nutrition is because people are confusing paradigms.
Fitness means so many different things to so many different people. To some people fitness refers to body weight, to others it refers to body fat or muscle mass, and to others it refers to eating foods that are chemical free, or pesticide free, or meat free, or carbohydrate free, and to others it refers to getting enough nutrients. Fitness is a word pregnant with so many meanings. Because of this, people can sell you on ‘fit’ diets that may not work for you.
So, when you are looking at fitness, know specifically what is important to you, what aspects of fitness interest you. Know the paradigm you are discussing before you seek out help and then make sure that the paradigm you are looking at matches your needs and wants. The only area I am offering help with is weight loss. Many diets offer weight loss through other paradigms, ie natural foods, or offer help in a world of other areas, ie, not only will you lose weight but you will have a better sex life or you will have more energy.
I strongly recommend that you don’t try to find ‘cure alls’ because so often they don’t cure anything. This is just my experience. More important than avoiding diets that try to solve all of your ills, is avoiding diets with conflicting beliefs. The most emblematic problem that you can run into with conflicting paradigms in weight loss is the nutrient deficient versus nutrient rich argument (which you can find here).
The bigger problem with this confusing issue is that when you are arguing about fitness with intelligent people whom you respect you can quite often find a tremendous amount of disagreement. It can be very frustrating, but when you understand and are clear about each others paradigms, you can at least understand why you disagree. For example, when I am talking fitness with a fit friend, I am referring primarily to weight loss. So I might say something like, flat breads are so bad for you. If the person I am talking to is in great shape and working out all the time, then flat breads might be exactly what he or she needs. We could argue about flat breads and be stating the same thing. Flat breads are very, very calorie dense. From my paradigm, weight loss, that is bad, from his or hers, that is good.
This is part of the reason that learning from fit people can be so bad for weight loss (one of the many reasons). If you are careful in understanding what you want and what basic principles are part of your thought processes, you are much more likely to find success in everything you do.
In Step 6 I will have to breakdown Step 5’s MTG’s into smaller goals. Allowing me to fit one in for each week. This I will have to review and revise every week, as well as setting some new ones for the next month… But for now let me focus on how I am going to take on the ones I have…
See the whole plan is to condition myself to accept the new, good habits in place of the old ones… So you see I am not denying my mind anything…just replacing somethings… for the better…
So what are my Short Term Goals? If I look at my MTG’s, this what I will have to break them into:
Week 1 will be me looking at adding Physical Activity to my week. That means that I will add 30 minutes of physical activity for 3 days in Week 1.
Week 2 will see me learning the HAND GUIDE. This is a way to use my hands to determine my portion size per meal.
Week 3 I will replace fatty foods with Fat-free Foods.
Week 4 will see me replacing processed refined carbs with Whole-Wheat Food.
Must say I am actually getting exited about this new Life I am heading into. Well we are getting near the end of the 7 Steps… Next I will add the last step… Step 7…
Weight loss and Creative Visualization by Grace Lange
Achieving your weight loss goals can be made easier with creative visualization.
It works like this: you keep a vision in your mind of how you want your body to look, and subconsciously you will begin acting in a way that will go in that direction. You become much more positive about your body, more accepting of your diet or fitness regime, and you will reach your weight loss goals more quickly and easily.
Visualization helps us to truly want to lose weight by creating a clear and happy picture of our fitter bodies. Without this we can often put psychological traps in our own path.
Many people who are overweight believe they can’t lose weight. Sometimes you may say it out loud, or hear friends say it about themselves. For other people this belief stays in the subconscious. But it’s sure to influence our behaviour. Someone who believes it’s impossible for them to lose weight will be constantly battling their own negativity when they are trying to diet. Their mind will be constantly telling them there is no point dieting; you cannot lose weight so you should just go ahead and eat everything you want. Visualization is the strongest technique that we can use to overcome these negative thoughts and impulses.
If you are plagued by negativity either from your own mind or from the reactions of friends and family to your diet, go ahead and visualize yourself at your desired weight as often as you can. It works on the same level as all those negative voices and can annihilate their influence like nothing else can.
It’s important to practice every day – morning and evening if you can. You just need to take a few minutes in a quiet place and keep an image in your mind of your body at its ideal weight. Some people can do this easily, others need some help. If you have a photograph of yourself at your ideal weight in the past, you may find it easier to look at that. Or use a photo from a magazine but cut off the person’s face. You need to visualize your own body, but thinner.
You can also visualize from the inside. Close your eyes and let your awareness focus on a part of your body – for example, your right thigh. Imagine it slowly becoming thinner in your mind’s eye. Then move to the other thigh, and on through the body. It may help to start at the feet and move up towards the head, or vice versa.
As you go about your work or daily chores, think of yourself as already at your ideal weight. Create your own affirmations and repeat them often, always in the present tense (”I am glad to be flexible, fit and slim”, not “I will …”). Enjoy the feeling of having a positive self-image. Over time, this will help you to keep to your weight loss plan. You will find that fatty foods are less attractive and exercise is more enjoyable.
While your weight loss will of course be gradual, the wonderful thing about visualization is that it gives you a new body image right away. Use visualization and weight loss to make you happier right now, today!
Getting healthy, is the best thing, I’ve ever done. I’ve lost weight, 8 pounds in 7 days. It’s all happening with iwearwhatieat.com. We have Food plans, Healthy food blog, exercising, healthy living, weightloss through being accountable for what you eat. Exercising is very important, when getting healthy and losing weight. Come check out our program and get healthy for good.
Whenever you think of fat loss the first thing that pops into peoples heads is cutting down on your daily calories, counting how many calories you’ve had in one day and hell looking at the guidelines the government has given you.
Now this blog post will tell you how calorie counting is in fact rubbish and can even induce neurotic, obsessive compulsive behavior.
When clients chat to me regarding personal training two questions always seems to crop up, so much so that an entire book could be devoted to it! They are “How many calories should I consume?” and “What’s the best diet to follow?”
Here’s the shocker; calorie counting will NOT get you serious long term fat loss results.
Point systems and calorie counting do work in the short-term, I know enough people who have done it, however they don’t necessarily promote long term change and have the best healthy eating plans with them. Let’s take weight watchers as an example: How can a chocolate cake really be a healthy solution? But hey as long as it’s all you eat over the day as that’s all your points consumed, it’s OK…. Right!!!
And as for their low points replacements, don’t even get me started; go look at the ingredients list, hey I’m sure all the artificial sweeteners are really god for you, no honestly…
How many people have tried the weight watcher’s diet, or some other alternative and saw initial results, but the second you got bored, hungry or wanted “real food”, you put it all back on? That worked for you then didn’t it? I think you’re starting to see where I’m going here; it’s all complete rubbish!
In fact it’s that bad that I stopped encouraging using calorie counting years ago, pop on over to an article I wrote on 6 reasons why calorie counting is rubbish.
http://eCa.sh/m84c
Have a read and then pop back over here and let me know what you think, leave your comments and thoughts below.
A funny thing happened the other day. I was discussing my visits to the weight loss clinic with my dad, telling him about the different things they measure: BMI, BMR, fat mass, etc. I mentioned that I thought it strange that they measure impedance. From the blank look on his face, he must have thought it strange too; especially since I’d mispronounced it “impotence”. He joked, “I didn’t think they handled that there, not that you have to worry.” Sigh. These tiny humbling moments are good for a helpless know it all like myself.
The word, he told me, is pronounced “im-PEE-dance” (seeing this reminds me of what my daughter does when she can’t hold it). According to the literature, impedance “reflects the body’s inherent resistance to an electrical current. Muscle acts as a conductor of current, while adipose (fatty) tissue acts as a resistor.” First of all, I had always thought that not being a good conductor of electricity was a good thing. And second… huh? How on earth is such a measurement useful?
So this got me thinking. I’ve completed three weeks on the program and lost 14 pounds, just one pound off my goal of an average of five per week. A loss of five pounds per week may seem a bit pie in the sky, to use an inappropriate expression, but more rapid results are the reason I’m subjecting myself to this in the first place. I mean really; 800 calories a day, plus one fruit and one vegetable. No grain based food of any kind. No sugar, not even ketchup. A dozen pills every day, plus a weekly shot. Dogged tracking of each and every calorie consumed. Never eating the same thing as everyone else at the table. And for this joyous existence I pay them $70 per week. Nothing is included in that but a weekly weigh in, the shot, and a pat on the back.
I guess I’ve hit what you call a slump. I’m tired of cooking separate meals and culinary blandness. I’m tired of limited options and never being full. I’m tired of taking pills and writing things down. I’m extraordinarily tired of peeing in a cup every day. I’m discouraged, and bored. And scared.
Discouraged because last week I lost “only” 2.5 pounds. Don’t get me wrong. A loss is still a loss, and especially for women, weight loss fluctuates. And certainly this is the longest I’ve ever stuck to anything this drastic. Cutting out nearly all carbs for me is like cutting the number of breaths I take by half. But I also feel like I could have lost that on my own, for free. I probably wouldn’t have, but I could have, at least in theory. But then again, there’s the lesson: you slip up, you stop writing down every calorie and testing your pee, and you only lose half as much weight.
But more than being discouraged and bored, I feel fear creeping in. I feel myself wanting to give up. I feel my innate laziness fighting for control. I hear a voice whispering in my ear, “Daily life is hard enough. Why are you making it harder?” I feel my weaker self trying to convince me: “You know what to do. You can do it on your own.” And maybe I can. Maybe I’m afraid to trust that this time is really different. But I’m also afraid that this time is not different, and that this time is my last chance. I’ve never been this heavy or had this much to lose. I’m an expert at self impedance.
This Quick Leg Workout will help tone, slim, and tighten your quads, hamstrings, and BUTT!
It’s a little mini workout and can be done 2 to 3 times per week with at least one day rest in between each workout. UNLESS your legs are sore… then you should wait until they aren’t sore before you do this workout again.
If you are looking for a quick workout that you can do at home that doesn’t take long… this workout is for YOU!
Clifta is a personal fitness trainer in Reno Nevada.
This Quick Leg Workout will help tone, slim, and tighten your quads, hamstrings, and BUTT!
It’s a little mini workout and can be done 2 to 3 times per week with at least one day rest in between each workout. UNLESS your legs are sore… then you should wait until they aren’t sore before you do this workout again.
If you are looking for a quick workout that you can do at home that doesn’t take long… this workout is for YOU!
Clifta is a personal fitness trainer in Reno Nevada.
Are you ready to lose some weight? Perhaps you’re surfing for the magic pill that will vanish your weight away. Maybe you’re simply searching for the right information to help you lose and keep the weight off. Whatever the case, here’s some surefire tips to help you with your weight loss.
1. Do your homework. As you start your weight loss plan, take the time to carefully evaluate your situation. What caused the weight gain? Pregnancy? Inactivity? Overeating and binging? Emotions? There are many triggers in our lives that will cause us to gain weight. Some can be prevented or eliminated, some can’t. It’s important as you begin your weight loss to understand and come to grips with the cause of your weight. Be honest with yourself. Don’t cheat on this one. Obviously, you want to have your weight loss become permanent.
In order to keep off the weight in the future, you may have to make some lifestyle changes to stay slim. Don’t give up before you start. There’s usually more than one solution to any weight gain reason. Just remain open-minded, and be willing to change to get the results you desire. Don’t hesitate to read and learn as much as you can about weight gain. It’s really easy to understand, and you may be surprised at what you learn.
2. Avoid Hidden Calories. Here’s an over simplified version of weight loss and weight maintenance… if you eat more than your body needs, you gain weight. If you eat less (reduce calories) than your body needs, you lose weight! While it sounds simple enough, just eat less ….Right? Basically that’s true. Yet, there are other things that come into play as one is trying to lose weight. One common mistake many people make as they diet is the fact they don’t really understand how much is provided by the food they are eating. This is especially true with eating out and eating snack foods and beverages.
A serving as defined by the scientific communities on weight loss and a serving that your local restaurant provides is most often very different. For example, one serving of bread is typically one slice. Yet, the average bun in a fast food restaurant is actually almost three servings. A single serving of French fries is 15 fries. Just take a guess at how many servings are in a “Biggie” French fry container.
Also, don’t be fooled into thinking just because a bag of popcorn is small, that it’s a single serving. The same thing goes for beverages. The bottle may contain16 oz. Yet, the serving size may be 4 ounces. Pay attention to actually how many servings of food and beverages you are actually consuming. The amount may surprise you.
I’ll give you an example, my son-in-law who’s 28 was had put on several pounds. His favorite cola is Mountain Dew. Mountain Dew has higher sugar content than most other cola’s. He didn’t have a clue as to how may calories he was consuming by drinking 3 or 4 24 oz bottles a day. When my daughter told him, he was amazed. He replaced the cola with water and went from a 38” waist to a 34” waist in about two months. Be careful, you may be consuming more than you think.
3. Consider Diet Pills Carefully. Maybe one of your diet buddies has decided to buy diet pills, or maybe you’ve seen or heard a commercial for diet supplements promising easy fast weight loss. If so, please evaluate CAREFULLY! Even the most natural-sounding diet pills or weight loss supplements can be useless for weight loss, or dangerous, or both. Diet pills are very tempting things if you want to lose weight, especially if you have tried several conventional weight loss plans without success. The side effects and dangers of some diet and weight loss pills can vary enormously because many of these pills contain a cocktail of ingredients and because dosage instructions may be inadequate. Possible side effects include: nervousness, tremor, diarrhea, bulging eyes, racing heartbeat, elevated blood pressure even heart failure.
There are some instances when diet pills can be helpful. Usually these are indicated in the truly obese person. For the person wanting to lose 5 or 10 pounds, they usually aren’t necessary. So you may ask, how does the diet pills work to cause weight loss, while I continue to eat the same amount? In recent years, it seems everyone has the PERFECT answer to help with your weight loss. There are almost as many weight loss methods and diet pills available as there are people who want to lose weight.
There are diet pills that stop your hunger so you eat less and burn more fat. There are diet pills that cause the body not to metabolize all the food you eat, so it’s passed out of your system and not stored as fat. There’s combination of these two. As you begin your search for the perfect diet pill, be careful as some can have harmful effects on your body.
Diet Pills work by shifting levels of brain chemicals (neurotransmitters) that control satiety (fullness) and desire for food. Some also slightly increase your metabolic rate – the rate at which your body burns calories.
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Television is America’s most popular form of entertainment. Every night, millions of viewers tune in to catch an episode of their favorite law-and-order show, game show, or sitcom. And America’s love affair with television shows no signs of abating anytime soon. Screens are getting bigger; reality shows are proliferating; and television has quickly become the top source of information for the average American.
But television also has its downside. It has been linked to reading problems in children, attention deficit disorder, and crime. It’s been called the ultimate time-waster—a blinking box of little aesthetic or literary value. And now there’s research to suggest that television may also cause weight gain in children.
A study conducted at Stanford University a few years ago showed that children who reduced the amount of time they spent watching television were leaner than those who did not curtail their viewing time. Given the fact that obesity among youngsters is on the increase, tube time is a significant public health concern. It has been shown that children who are overweight are at greater risk of suffering from heart disease and hypertension. Therefore, anything that promotes weight gain should be eliminated from children’s lives—and television certainly falls into that category.
For most children, watching TV involves more than just viewing cartoons. It means playing video games, watching music videos, watching videotapes, and general channel surfing. It has been estimated that the average American watches as much as four hours of television a day—a large amount, by any measurement. Children’s dependence on television may be difficult to break, given the fact that television is so much a part of the American culture.
There are other reasons why television may promote obesity. Children’s programming is filled with commercials touting sugary cereals and candy bars. It has been shown that children are heavily influenced by television advertising; therefore, they are far more likely to indulge in sweets after watching television on a Saturday morning. Since freedom of speech makes it difficult to ban commercials featuring non-nutritious foods, it is up to parents to monitor their children’s television viewing. Also, parents need to steer clear of the sugary cereal aisle when going grocery shopping.
Another reason that television is linked to obesity is because it promotes inactivity. Many people watch television by lounging on a sofa, bed, or futon. They can burn few calories in a prone position. Also, the fact that they’re watching television means that they are not engaging in physical activities such as exercise. Television promotes a sedentary lifestyle that leads to additional weight gain.
But how can you effectively fight television? Some families have actually thrown out their TVs in the ultimate show of defiance. If you aren’t ready to take such a drastic step, you might consider limiting your family’s viewing time to a single hour each day. Another idea is to hold a “no TV” night where you encourage your children to engage in sports, games, and other activities. Forcing your children to plan their viewing can be another effective step. That way, they won’t waste precious time cruising through the TV channels.
It is true that television cannot shoulder the entire blame for childhood obesity. However, medical research has now shown it is a contributing factor. There are also indications that excessive computer use can also contribute to weight gain. In fact, this might be the major health issue of the future, since so many children are doing their research on line and typing their reports using computer keyboards.
As a parent, in order to ensure that your children are a healthy weight, you have to be actively involved in their lives. Monitor not only what your children are watching, but also what they are eating. Encourage healthy snacks whenever possible, and discourage snacking while watching television. Requiring your children to eat at the dining room table rather than in front of the television can also be an important step. In the end, being involved in your children’s weight reduction program is the key to ensuring that they lead healthy lives.
So I did it. Took the plunge, signed a contract and joined a gym. I let my friend Bryan (who I’ve known since 7th grade) convince me. Actually, I was already convinced I just needed to check out the facility. It’s gorgeous by the way. I especially like Cardio Theater. That is pretty awesome. So I meet with my new and especially good looking personal trainer tomorrow at 3:15 to set a workout. I will be blogging here about it as well as my accomplishments. I hope everyone finds it interesting.
No blog about health and fitness is complete without views on weightloss and so here is my piece on the subject and my story.
I’ve just been reading a Time article about why excercise does not aid weightloss and it has made me sigh heavily because it just provides another excuse for those who want to hear that message. What is more, the article did not support that conclusion at all, just another attention grabbing headline. What the article did say was that if you gave in to hunger cravings after excercise by eating badly and then gave up other activities then you would gain weight – duh!!!!! (it also gives out of date information about fat and energy burn) Personally I believe diet, excercise and an active lifestyle all contribute to a healthy mind amd body.
Ten years ago I was 2 stone over weight and uk dress size 16/18. Now I’m a healthy 8 stone and can sometimes wear size 8 (not 18!). The initial weightloss took 6 months. I came off the contaceptive pill, stopped eating meat, and tweaked parts of my diet where I ate badly – replaced a cake with fruit, stopped dessert and stopped eating crisps in the evening. I allowed myself a treat night on a Friday night so that when I got cravings I could always remind myself about Friday and I bought food for my children that I didn’t like so that I knew eating their crisps and choc bars was not enjoyable and was wasted calories. Then I started to go to an aerobics class twice a week (sorry Pavel, it worked for me). Within a month I was losing weight and within six I was down to 8 1/2 stone and wearing size 12. Once the weight started coming off motivation kicked in which kept me going. No fancy Atkins, weight watchers etc just plain common sense, regular excercise and good diet. What is more-the weight has stayed off.
The hardest part was losing the last 1/2 stone. As I’m just under 5 foot that last 1/2 stone is important. I started to find that even at 3/4 times a week , aerobics was not working and that I had got too fit for these classes- most of the other women gave me dirty looks because I bounced whilst they shuffled at the back- atitude is important. So I left for an expensive health club and employed my first personal trainer. I also tried spinning rather than aerobics. I learnt to use a gym and overcame my fear of treadmills but didn’t lose weight. I also have learnt since that listening to my trainer- to whom I am paying big bucks is helpful. I ignored this guy and continued drinking too much red wine-2 glasses a night and carried on going to classes, when he advised gym routines. I even began to gain a little weight, despite 90 min spin classes.
When this trainer left he introduce me to Chuzzy – told me he was a bit scary and that he had his own way but that he was good. I was told to stop going to classes and cut down the alcohol (again)- this time I listened (he can be scary). He didn’t give me a program using treadmills and cross trainers, or make me workout until I was dizzy- he handed me a lump of iron with a handle and taught me how to swing it. He also suggested looking at a book about the GI diet. We’ve been working together for over 2 years now. My figure is great and I’ve gained a passion for kettlebells- what is more my motivation is still strong and motivation is the key to losing weight.
I am a 26 year old stay at home mom, and student! (Someday, I’ll be a nurse… if I survive Nursing School!) My husband is an over the road truck driver, so he’s gone for 4 weeks at a time. Which in some odd way also makes me a “Single Mom” for much of the time.
My weight gain story is much like any other I suppose. I was skinny as a kid, I weighed 125(ish) when I graduate from High School. Then over the next year I gained about 30 pounds. Funny, since I had a job as a daytime manager at the local YMCA as well as teaching water aerobics classes! After that I moved to Colorado (from Nebraska) to be closer to my boyfriend. Over the next two years I gained like crazy. When we got married (I was 21) I weighed over 260 pounds! (So in 3 years since high school graduation I’d gained 130+ pounds!!!)
Somehow in the first four years of our marriage I lost weight (without really trying) and made my way down to about 210 before getting pregnant with my little girl. I gained about 30 pounds in my pregnancy, got back down to about 200 over the first few months of 2009. And today I stepped on the scale and about fell over when I saw it had crept back up to 219!
So here we go again. I’m hoping this time between using Sparkpeople.com and this blog I can manage to really lose it this time!
I am tracking my calories over at Sparkpeople! (My user name is MySkinnyGenes over there!) And trying to exercise.
I suppose I should add my starting stats! (Any graphics are print screen from Sparkpeople.com!)
My weigh in this morning said 219 pounds with the following BMI and Measurements! (BMI 37.7)
And I shall leave you with a photograph of myself! This was taken about a month ago (I need to get some official photos this evening!) on my fifth anniversary vacation with my husband!
The reason most people fail at weight loss is that the approach they use is just too simplistic. Dieting alone will end in failure for most people. How you eat and how it affects your body weight depends on many factors. For example:
Learned behaviour whilst young
Using food as a distraction
Cravings
Feelings and emotions
Habitual eating
Quality of your diet
Portion control
Knowledge about food & drink
Exercise level
Genetic issues, etc.
Programs that do not take a number of these factors into consideration are going to have only limited success. Limited in either the amount of weight you lose or how long you can keep it off. Losing weight is a matter of lifestyle change.Using hypnotherapy we can ask the subconscious to modify your lifestyle without undue stresses or distress. Factors such as old behaviours, feelings and emotions, habits and exercise level can be altered during the hypnotic process. We will do this through the use of hypnotherapy and teaching you self-hypnosis, so that you can continue to succeed for the rest of your life. By joining our weight control programs we support you for as long as you need. Diet programs alone are unable to do this.
Most people who come to us have tried many diets and failed. They have attempted exercise programs without the proper motivation, and have therefore failed. The good news is that if you know what you should be eating and you know what exercise you should be taking we don’t have to educate you on how you should eat and exercise to lose weight. All we have to do is remove the subconscious programming that is getting in the way of your success.
You can now take control by contacting me today to discuss how Hypnotherpay can help you control your weight.
To help you and the rest of the people of Bellevue and Redmond get to know Define Fitness Studio and their personal trainers a little bit better, here is a video testimonial from one of our long time clients. Seth is 44 years young, but don’t let this mild mannered business owner fool you, he’s a superman that can knock out 50 pushups and 10 pullups like it’s nothing. When he first started he could barely do 20 pushups and 1 pullup, but he’s come a long way. Seth always has a positive attitude and hard work ethic, and it is a pleasure to be his personal trainer.
I walked into Shape Medical Center in Buckhead on July 31st. I paid $170 for their “medical weight loss” plan. It was my understanding that I would be meeting with a doctor, a nutritionist, and getting my prescription for Phentermine. The breakdown of the pricing was $30 for the pills, and $140 for the doctor and nutritionist. As I left the office, the receptionist told me that she would call me for a follow up appointment. I was happy with this idea of a follow up, as I had previously felt as though the care I got was incredibly shabby. Before I had met with the doctor, I met with a nutritionist. I visited with her for less than 5 minutes, and she put my height, weight, gender, and physical activity into a computer which printed out which can only be described as a stupid looking pie chart. It broke down what my caloric intake should come from – 50% carbs, 25% protein, and 25% fat. I got ZERO nutritional advice from her otherwise. However, I thought that because this was just my first meeting, that’d I’d be able to speak with her more about the diet on my next visit. Dr. McKenna might as well have been reading from a script. He was incredibly cold and looked straight ahead as he explained the medication and the process of medical weight loss. Also, he dressed like an asshole. During my uncomfortable, ridiculous meeting with Dr. McDouchy, he said that I should stick with “good carbs,” but unfortunately, I’ve not completed my studies in nutrition so my knowledge of the food world’s “good carbs” is somewhat limited. As I walked out, they gave me my diet plan. I use the term ‘diet plan’ loosely, as this was simply one sheet of paper that said, “no sweets, no red meat, no soda, nothing creamy, and no carbs.” Now is it just me, or does that seem vague? Fortunately, I’ve used my basic knowledge of nutrition to detail the diet for myself. But I couldn’t help but feel frustrated that I had a nutrition saying I needed 50% carbs, a doctor saying I needed ‘good carbs’ and a diet plan saying ‘no carbs’.
So, why am I just now bitching over this? I called today since I never received a follow up call for my next visit. Upon speaking with the receptionist, I found out that my follow up was in fact NOT included in the plan, and would be $150. Yea, right.
I guess I’m just feeling a little cheated. I feel as though the care I got was so incredibly sub-par, and the medication isn’t even working any more. So I paid $170 for a pill that worked for two weeks. On the other hand, I’m 7 pounds down, so I guess I just need to keep my mouth shut and go to the gym.
A research of 4000 children showed that obese kids sleep less than leaner kids.
After analysing the sleep habits of 4000 children in an Australian study, researchers have concluded that having less sleep triggers appetite-stimulating hormones and may be a factor in obesity.
“Generally speaking kids who are overweight get less sleep than kids who are leaner or normal weight,” says Tims Olds, the study’s author. “We know that when kids and adults sleep deprived there’s a whole lot of hormonal disruption, in a particular there’s an increase in the hormones that stimulate appetite and a decrease in the ones that dampen appetites,” he says.
If you’re worried about your child’s weight, consider whether or not (or lack thereof) plays a role. An earlier bedtime might help.
Good morning (it is 2am) and I am obsessively gathering information on raw food and the world of raw foodist. Oh my! What interesting stuff! It definitely beats out dancing with the stars episodes as I drool over the likes of Karyn Calabrese who at 60 posseses looks I have never trailed across in my lifetime.
Yes, I am having a revelation (or psychotic breakdown, you can pick) as I realize I am going to be turning 35 this November and still have not experienced certain pleasures in life…..sex (ya, your suspicions will dwindle as I state that I am of muslim faith…oh wait, muslims are VERY active, but i actually made the option of waiting until I marry…ya what was I thinking??) To add to my already pathetic demise I have not been able to get rid of the access weight I have packed on due to a hormonal nightmare called Polycystic Ovarian Syndrome which crept out of nowhere…(well it was always lingering but as you know, doctors with their fake over qualifications could never really figure out what was going on). Anyways, I am embarking on a journey to reclaim my health and body which will take me to point B which is to attain some male admirers which may lead to some sort of love..or something.
Since I am currently unemployed, I have the time to self indulge and take on this experiment. Reading the daunting side affects such as headaches, body aches and pains, I wonder if I can pull this off. My goal is to be able to eat “raw” at least 80 percent of the time throughout the day. I will document my starting weight and my monthly cycle situation for those ladies out there suffering from the same syndrome. I hear and feel you sisters!
So my starting weight as of today is 207 Ibs. Wish me luck. For those interested in knowing more about raw foods, David Wolfe, Gabriel Cousins and Shazzie are wonderful sources to learn and know from.
Well, I am waiting for some friends I made during my internship in Rwanda and hope they will be on msn soon enough to keep me preoccupied as I read up on this new lifestyle and search for work. Wish me luck!
Feeling achy?
Do you ever find yourself feeling achy and fatigued for no apparent reason? Are you experiencing headaches, muscle and joint pain, irritability, bloating, or digestion problems? The symptoms you are experiencing may be an adverse reaction to the foods you eat. These are just a few of the many indicators of gluten intolerance, a condition gaining recognition as a contributing factor to many chronic health issues.
A complex protein…
Gluten is the complex protein found in wheat, barley, rye and some oats. For many, our bodies are unable to digest these proteins properly. That headache you experience after a meal of pasta may be an indicator that you are gluten intolerant. If you feel sleepy and lethargic after a French toast breakfast, your body may be having too hard a time trying to break down the food you are consuming.
Frequency of gluten sensitivity…
New evidence suggests that as many as 1 in 7 are gluten sensitive, or gluten intolerant. Many chronic illnesses are associated with gluten intolerance: Fibromyalgia, chronic fatigue, rheumatoid arthritis, thyroid disorder, and diabetes. It is also thought to be the cause of infertility in some women. Gluten intolerance should not be confused with the less common and more severe auto-immune disorder, Celiac Disease.
Curious if you’re sensitive?
If you suspect you may have sensitivity to gluten, consider eliminating it from your diet. All gluten intolerances are easily identified by an elimination diet. Start for a period of two weeks and remove all wheat, barley and rye based foods. It is helpful to keep a food journal during this time, and log what you eat along with any symptoms you experience. If you have intolerance, improvements may be felt in just a few days. For myself, eliminating gluten from my diet quickly lead to massive improvements in the many symptoms I experience living with Fibromyalgia.
Increasing your energy level…
The first thing I noticed was an increase in energy. I began feeling less fatigued and sluggish. Then I noticed my head was feeling clearer, less foggy. Eventually I also noticed my back muscles were no longer on fire with pain, and my shoulder muscles seemed less tense. The thing that cinched it for me though was the improvement with my hands. The joints in my hands had become so painful I was certain I was developing arthritis. I had a hard time gripping and opening things, my coordination was off – I dropped things often, and my hands frequently woke me up throughout the night with throbbing and aching pains. After just ten days on a gluten-free diet there was a noticeable improvement. I needed no further proof that I am gluten intolerant.
Examining your own intolerance…
Blood tests are available to test for gluten intolerance, but it is possible to test negative and still have sensitivity to gluten. The easiest way to test if you are intolerant is to simply eliminate it from your diet. It takes a commitment, and careful food preparation, but the benefits of improved health and wellbeing far outweigh the disadvantages. And if you are worried you may miss your favorite gluten based foods too much, don’t. With growing recognition of gluten intolerance comes a growing variety of substitutes and options. Eat well, be well.
Article By: Dannette Mason Rusnak
Dannette is founder of FibroHaven Support Foundation. An organization dedicated to helping people diagnosed with Fibromyalgia, chronic fatigue, and related chronic illnesses. FibroHaven Support Foundation is committed to exploring the many alternative and holistic options available for the treatment of chronic illness. If you would like more information please contact Dannette at fibrohaven@gmail.com.
Pregnancy is a joyous, yet difficult time for a young ‘to be’ mother. After all, soon she will be responsible not just for herself, but also for someone who is utterly helpless without her. Just the thought makes me break out in cold sweat. Apart from the magnitude of responsibility that is new to her shoulders, she has to contend with hormonal changes that make her a weepy mess of emotions and the very apparent change in the way she looks.Weight gain during pregnancy is a must for a healthy mother and child, and is not as easy to take off, as it is to put on. It is even more difficult to forget this fact, as one monitors the pregnancy week by week weight gain. This article presents a pregnancy weight gain chart, that should help you to monitor your pregnancy weight gain by week.
Facts about Pregnancy
Some facts to remember about pregnancy weight gain by week are listed below:
Weight gain during pregnancy is a must for a healthy child. Don’t skimp on food to prevent a hefty weight gain as this can increase the risks of foetal retardation.
As a general rule, monitor your weight only once a week. Doing it too often will make you feel lousier. Don’t be discouraged by a weight gain that is more than expected, for the pregnancy weight gain graph is very rarely a smooth curve.
Use the online weight gain calculators, that make all the calculations for free. This is because your weight gain and how much you show, depend on various parameters like your height, weight, abdominal muscle tone, baby size , etc.
Even though weight gain is a must, don’t let the monitoring stop. Too much weight gain can lead to delivery complications, often increasing the chances of a cesarean delivery. There is also a risk of an obese baby or of the mother retaining too much weight post delivery.
Before planning a pregnancy, try to achieve a normal BMI. An overweight pregnancy carries higher risk of serious complications of pregnancy, like gestational diabetes and preclampsia. They may even have trouble starting and continuing breastfeeding.
An underweight pregnancy or low weight gain during pregnancy increases the risk of delivering a preterm infant or even low birth weight of the baby. Babies under 5.5 pounds show seroius health problems and stand low chances of survival.
All pregnancy weight gain by week calculations, differ from person to person. They are made on a woman’s specific BMI (Body Mass Index). A woman’s BMI is calculated by dividing her weight in kilograms by her height in meters square. There are many websites on the Internet that offer free BMI calculations. You can categorize yourself as underweight, normal, overweight or obese, based on your pre-pregnancy BMI calculations. A BMI of less than 18.5 is categorized as underweight. A BMI between 18.5 and 24.5 is normal, while that between 25 and 29.9 is overweight and anything above 30 is obese. Depending on your categorization, your pregnancy weight gain graph should follow one of the tables below. The Institute of Medicine (IOM) gave the following figures in its May 2009 report, highlighting the pregnancy weight gain by trimester.
Pre-pregnancy Weight Gain
BMI
Weight Gain
Normal
18.5 to 24.9
25 to 35 pounds
Underweight
Below 18.5
28 to 40 pounds
Overweight
25 to 29.9
15 to 25 pounds
Obese
More than 30
11 to 20 pounds
If one is carrying twins, you should be gaining more than what the chart suggests and your pregnancy care giver will guide you on those pregnancy weight gain figures. As a normal weight woman, you should roughly gain about 25 to 35 lbs during your pregnancy. This should be translated as gaining 4 lbs every 4 weeks, over the last two trimesters of your pregnancy. If you have a healthy weight before pregnancy, you should gain 3 to 5 pounds during the first trimester and 1 to 2 pounds per week during the second and third trimesters. Your weight gain should follow the following pregnancy weight gain calender (all figures are in kilograms).
If you are underweight before pregnancy, you should gain 5-6 pounds or more in your first trimester. You should gain 1-2 pounds per week in the second and third trimesters. Your pregnancy week by week weight gain should progress as follows(all figures are in kilograms).
If you are overweight before pregnancy, you should gain around 1 or 2 pounds during the first trimester and approximately 1 pound per week during the last 6 months. Your pregnancy weight gain graph should progress as follows (all figures in kilograms).
If your pre-pregnancy BMI suggests that you are obese, the pregnancy weight gain calculator suggests the following weight gain schedule for you (all figures in kilograms).
Relax, think of all this as scaling Mount Everest. The climb may be no fun at all, but reaching the top is definitely worth it. Take the pregnancy weight gain by week schedule seriously, and be sure to follow your pregnancy weight gain chart. Ensure that you eat for two. Know that your heart has enlarged itself, to reach a capacity to pump blood for both of you (almost 20% more). Know that your uterus grows more than 1000 times its original size, to accommodate your little one. Help your body to deal with all these changes. Eat enough proteins, carbohydrates and essential vitamins and minerals. Wish you a happy weight gaining and good luck with losing weight later!
Gwyneth Paltrow is a fashionista of note and lately seems to be setting trends wherever she goes. With winter just around the corner you might decide to ditch any party invitations as your cocktail dresses just won’t keep you warm. But there’s no need to miss a good party, just follow Gwyneth’s lead and add a blazer to stay warm all night.
Sunday morning weigh in: Weight: 202.5 Waist: 43 Pushing my stomach out as far as it will go and then taking measurement. Not sure if I did that first week, I doubt it. Hence, why I’m writing it down here.
Last Monday I was raring to go, I did the bike and lifted weights. I did a double on Tuesday also. By Wednesday I was toast and had to take the day off. Thursday Friday and Saturday I pretty much stuck to the program.
I totally get why people say screw it and go get a jelly donut. Sometimes at about the 10 or 12 minute mark I really want to quit riding the exercise bike but so far I’ve been able to just power through it and the next thing you know it’s the 15 minute mark and I’m looking forward to finishing.
But I’ve had days where my brain says things like “just eat what you want and call Omar the tent maker to update your wardrobe”. Unfortunately that’s not going to be an option since I have to physically work every day and sitting on my ass eating jelly donuts isn’t going to work for me. Try being fat and rolling around under a car, it ain’t no picnic. There I go, thinking about food again…
Doing the hamstring work out really put the woop on my low back. I had a knot in the left leg for 2 days because of it. Don’t know if I’ll do that exercise again.
The good news: Haven’t popped any buttons lately. On to week 3 …
Eating disorders are a serious mental illness affecting 1.1 million people in the UK.
One of the main eating disorders is Bulimia Nervosa, popularly known as Bulimia. Bulimia was recognised by doctors as an eating disorder in 1979.
As food and eating play a very important part in our lives we experiment with different eating habits or we try to change our diet. However, some eating patterns can be damaging.
People with bulimia crave food and binge-eat, and afterwards they make themselves sick or misuse laxatives to get the food out of their bodies.
They feel guilty about the binge eating but because they are very afraid of becoming fat they continue the destructive cycle of compulsive eating and vomiting, which they cannot control.
Emotional difficulties in life, demanding jobs, low self-esteem, family relationships, death of someone special, sexual or emotional abuse can lead to Bulimia.
Bulimia is more common in girls, effecting women between the ages of 16 and 40 and is most likely to begin at about 18-19 years of age according to National Health Service UK.
Recent studies suggest that around eight in every 100 women will have bulimia at some point in their lives.
Bulimia can cause not only physical problems such as: lethargy, tiredness, irregular periods or frequent weight changes but can also develop psychological problems like: obsession with food, mood swings, depression, shame, guilt or feeling lonely.
It can take over the life of the ill person making her/him feel trapped and desperate and can lead to self-destruction. In extreme cases the illness can be fatal due to heart failure.
‘American Idol’ judge and Pop singer Paula Abdul is open about her life with bulimia. During an interview on the ABC-TV news show “Prime Time Live,” she revealed that she has suffered from the severe eating disorder for about 17 years.
After years of struggling with bulimia Paula Abdul admitted: “It became a living hell for me and I wanted to get help. I wanted to be free from weighing myself on the scales.”
She sought the help of professionals and went through an eating disorder treatment program. For overcoming her long-time battle with bulimia The National Eating Disorders Association presented Abdul with its highest honour, the Profiles in Living Award.
The good news is that nutritional counselling along with Yoga can provide an effective solution in treating bulimia.
What is needed in case of Bulimia is education about basic nutrition and sensible eating to promote a healthy relationship with food and daily yoga practice to reduce the emotional need for food, as hunger is also an emotional need and cannot be satisfied by food alone.
The nutritional counselling and yoga can help the patient to release the emotional stress and break the binge-and-purge cycle and to stabilize chaotic eating behaviour.
Issued in public interest by Subodh Gupta a holistic health consultant and also the author of the book “7 food habits for weight loss forever”.
Subodh Gupta is a celebrity yoga trainer in London and conducts Yoga, Nutrition, Stress Management and Weight loss sessions.
Hey there folks. Well Monday morning I will weigh in and see how I did. I’m a little nervous, I’m not gonna lie. Funny how your heart is more into it the first few days, and then you sort of lose momentum or something. But I simply CANT let that happen. I’ve got to make sure that I’m constantly in full throttle mode and remember that EVERY single moment/action counts because it does.
Ian has been a great motivator (besides my honey Adam who is a-MAZING) so its nice to have a lot of support. I’m proud of Ian as he is trying to get in better shape as well.
I’m seeing a movie with Leslie tomorrow so we are going to the gym at 9:30……..guess I should go to bed soon!
FOOD:
Well let’s just say I did better today, but had more pop than I should have-my daily screw up lol. We made some banana bread that is low fat. I would share the recipe, but honestly it was not really that great.
WORKOUT:
None of us wanted to workout today, but we MADE ourselves do it. I had to do shopping before, and sometimes walking up and down all those damn aisles feels like a workout, I mean at least when you are THIS size.
Poor Ian, I think we grossed him out with our kissing and tickling. I just can’t help it, my honey is so cute!
Heather wants us to email her some pics of us that will be on the website about people who have made changes in their lives. Kinda cool. Surprised she wants to use ME as an example lol.
A friend and I went to play tennis today (which is becoming one of my fave sports), she is rather active and fit and well… me? Not quite so much. God knows I try! It has been a few weeks where I have had absolutely no exercise and that can really put a toll on my body when you want to jump back on the wagon. Even though it is tiring when I am currently doing a certain exercise afterwards it makes me feel amazing! I feel ten times better about myself and more alive!
I have noticed when I don’t exercise that makes me just want to sit around and do more of, well, nothing! I tend to get slightyly depressed when I don’t get exercise in. Not only that but lack of exercise makes me constantly tired.
I am going to try and push myself to be able to at least 4 days of next week. What I would love to do is be one of those people who wake up early (or at least by 7) and exercise to get it out of the way! I have tried that so many times, but I enjoy sleep too much! I have a treadmill, so weather should be no excuse. My physical challenge for next week is to become an early bird and get to steppin’ (on the treadmill that is)
Protein is an important component of every cell in the body. Hair and nails are mostly made of protein. Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood.
Along with fat and carbohydrates, protein is a “macronutrient,” meaning that the body needs relatively large amounts of it. Vitamins and minerals, which are needed in only small quantities, are called “micronutrients.” But unlike fat and carbohydrates, the body does not store protein, and therefore has no reservoir to draw on when it needs a new supply.
Fish: Fish offers heart-healthy omega-3 fatty acids and, in general, less fat than meat.
Poultry: You can eliminate most of the saturated fat by removing the skin.
Beans: Beans contain more protein than any other vegetable protein. Plus, they’re loaded with fiber that helps you feel full for hours.
Nuts: One ounce of almonds gives you 6 grams of protein, nearly as much protein as one ounce of broiled ribeye steak.
Whole grains: A slice of whole wheat bread gives you 3 grams of protein, plus valuable fiber.
You can obtain healthy sources of protein without high levels of saturated fat. For example, soybeans, nuts and whole grains provide protein without much saturated fat and offer plenty of healthful fiber and micronutrients as well.
If you’re looking for yet another great way to obtain healthy protein, vegetable sources of protein found in Herbalife’s Formula 1 shakes, are high quality and have lower calorie levels with virtually no added fat. Herbalife® products personalize your daily protein intake to match your body’s needs. With a variety of shakes and snacks, Herbalife’s weight-management program helps you build or maintain lean muscle while providing healthy weight-management support.
Now that you’ve increased your knowledge of protein, you can effectively enhance your diet and allow good health to take shape.
I found this site to be a good read if you are interested in losing weight or getting back in form. It’s a blog-type of page and the person who runs the site has lost some weight himself some time ago, too. He’s sharing his experiences on his site and a well active forum. Along with news about diets, weightloss and so on you can also find some yummy recipes and some funny pics. I checked the site regularly over the past weeks and found it to be updated on a regular basis. Check it out.
Today I decided that the best way for me to get back on track was to start with a good breakfast. I’d purchased the WW smoothies last week, and really enjoyed them. I made the chocolate smoothie and added frozen berries, and it was delicious, although I didn’t really like the seeds in it. Since they’re 1 point, they do hold me, but not for that long.
I knew that I was going to have to have plenty of energy today in order to accomplish all of my errands and to-do’s so, I decided to make a huge smoothie.
Ingredients:
2 packets of WW vanilla smoothie (3.5 points)
1 1/2 cups of frozen mango (2.5 points)
a bit of water (I just poured some in to get the blender going. Maybe a 1/2 cup?)
I just whipped this up in the blender and that was that. The mangoes weren’t defrosted at all, because I wanted to use those instead of ice cubes. Actually, the directions on the smoothies say to use ice-cold water, but I think using ice cubes makes a much thicker, more enjoyable smoothie.
The result was a delicious, super-thick smoothie. Jamba Juice has nothing on this smoothie, and for 6 points, it was really worth it.
Just to show you how thick it was.
6 points for breakfast may sound like a lot, but I had this around 9:30 and it’s now 12:20 and I’m still full. No hunger in sight. Plus, I get 34 points a day, and if I skimp on breakfast, sometimes it’s really difficult to get all of them in. When school is in, I might not always double the smoothie like I did today, but I think I’m going to have a version of these every day during the week. They really are a great way to start the day.
I am really enjoying the smoothies from WW because they taste so good. And after doing that liquid-fast for 3 months last year, I know all about protein shakes. The once I was drinking when I was on that fast were awful – really sort of grainy and with a strange after taste. The ones from WW are nothing like that. They really do taste just as good as something you’d get from Jamba Juice.
I can see all sorts of great combinations – chocolate blueberry, chocolate strawberry, chocolate banana, vanilla banana, vanilla mango (loved it!), vanilla berry, and the list goes on and on. I bet it would be good with different juices instead of water, too. As long as the juices were light, it would be a great way to make a full-flavored smoothie.
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In other breakfast news, I am looking for suggestions on good tasting, low-cal, low-fat peanut butter. I really enjoy Jiff, but 2 TBSP = 4.5 points, which is a lot. I tried Better n’ Peanut Butter, and I really didn’t like it. I tried to like it, I really did, but it was way too sticky and too sweet for me. I ended up using it 4 times and then just throwing it out. What kinds of peanut butter do you guys use?
One of the greatest concerns my clients have with nutrition is being able to find a meal that is both healthy and appetizing for them. I often tell clients that eating healthy doesn’t have to be difficult or tasteless – nutrition can be easy and fun! So when a client takes what I’ve taught them about nutrition and makes it their own, you can imagine the sheer joy I feel when they reveal their own unique healthy recipe.
Today I’m featuring 2 different recipes from 2 of my clients. The first is by Ty who has an affinity for sardines and found a way to incorporate them into her meals. Her recipe is rich in macro nutrients, so for those of you at home whom also love sardines, today’s your lucky day!
The second recipe is by another client, Michelle, who figured out how to make a dinner staple, healthy and easy to cook! Recipes are below, enjoy! Ty’s Delight Healthy Snack
1 rice cake
1 tbsp of stone ground mustard mixed with 1 tsp of agave nectar
4 sardines
Spread mustard mix over rice cake and top with sardines for a protein packed snack. The amount of protein packed in this snack is equivalent to the amount found in 4 oz. of chicken or fish.
1. dip chicken breasts in Fage yogurt
2. cover with rice crumbs (mixed with your own spice creation ex. salt/pepper/garlic powder and oregano)
3. Cover cookie sheet with spray olive oil
4. Bake at 350 degrees for 25 minutes
Keeping fit is not just about moving your body, but about what you put into it. It is more than half the equation. I don’t believe you can be optimally fit unless you’re consuming clean, nutritious food. It never ceases to amaze me how many people can exist on a diet of soft drink, takeaway and junk food and still feel like getting up in the morning. The wonders of the human body and how it can adjust to what we throw at it.
Here’s an example of a typical day of food for me, with the exception of dinner, I rarely have calamari (just don’t think to cook it, but after last night I will be eating it more often…mmmm). I also usually have 6 meals a day, with the breakfast/lunch/dinners as smaller serves so I can eat every 3hrs or so.
Breakfast: 2 poached eggs + 1 piece wholegrain toast with Vegemite (no butter) + green tea
Mid-morning: small protein bar + an apple + water + a long black coffee
Lunch: 1/2 cup brown rice cooked, about 130g chicken breast + 1 1/2 cups mixed veges + about 1 tbls sweet chilli sauce. Tub of low-fat yogurt (low-sugar version)
Mid-afternoon: 30g almonds & an apple (I love apples!) + green tea
Dinner: BIG mixed leaf salad (lemon juice, no oil) + about 200g calamari rings cooked with olive oil, sweet chilli, coriander. SOOO delicious.
Dessert: Handful frozen berries and low-fat yogurt (low sugar) + green tea
I drink a lot of green tea – often more than yesterday, about 6 cups a day. Some days a coffee as well, if I’m quite sleep deprived being up feeding Ryan. As you can see I also have a thing for sweet chilli sauce.
If someone was to critique this day of food, they’d probably say cut out the sweet chilli sauce (full of sugar) and probably reduce the green tea…but unless you are training for something like a figure competition, where you eat really, really, really clean plain (read: boring) food, adding a bit of flavour is fine in my opinion. Just so long as it’s not creamy, fatty sauces for example.
Portion control is very important. A lot of people eat very healthily, but twice what they need. If I was trying to lose the last 2kg’s, I’d reduce meat portions to about 100g and bulk a meal out with more green veges.
I also have a treat once a week and lately my treat has been a Magnum and 1 or 2 glasses of red wine a week. Oh, well make that 2 – 3 treats then…it’s more like on a Saturday night, wine with dinner and a Magnum after.
I feel like I have a good balance going on; it used be all or nothing for me with no ‘treats’, and then I’d get grumpy and pig out.
Just finished my work out for today – 8km/hr on the treadmill now (with a few short 6km/hr walks, then back up to 8km/hr) and 5kg dumbells for chest press, bicep curls, and vertical shoulder presses to fatigue. Feeling pretty good now! Fortunately little Ryan is learning to sleep in his cot for longer periods, which gives me a bit more time to do some exercise. MIL has James this afternoon. Makes you appreciate it when you get some (rare) time out to yourself.
