Sugar Does Not Reduce Stress: There are Better Ways to De-Stress

I have a friend in my Sunday Pilates class.  She is pretty awesome.  She works hard, works out like crazy and has lost a ton of weight.  She is in excellent shape, but she desperately wants to lose a bit more weight.  Yet, she is under a lot of anxiety and stress and tends to run to sugar for her comfort.  I am writing this article in her honor!

stress-eating

Things that are BAD for anxiety:

Going to sugar and carbs is a way for many people to deal with their anxiety.  However, it actually is counter-productive.  It is actually the worst choice for anxiety.  Sweets (including sugar, honey and corn syrup) makes us temporarily feel better.,Here’s why: Sugar is absorbed quickly into the bloodstream. The absorption causes an initial high or surge of energy. But that surge wears off as the body increases its insulin production to remove the sugar from your bloodstream. The result: You’re left feeling tired and low.  It also makes you continue in a vicious cycle of SUGAR and STRESS!

Vicious_Cycle

Going to coffee isn’t going to help.  Instead, drink water because if you drink coffee, you are actually dehydrating.  Some people drink coffee and other beverages that contain caffeine (tea, cola, and hot chocolate) to help boost their energy levels. The problem is that caffeine has been shown to inhibit levels of serotonin in the brain, and, when serotonin levels are suppressed, you can become depressed and feel irritable.  Even mild dehydration can cause depression. Caffeine also can keep you awake, leading to stress and anxiety. Remember that you need to sleep well to be in a positive mood.

Going to alcohol is not good either.  Some people drink alcohol because it seems like a good way to ease anxiety and stress.  Unfortunately, the good mood is only temporary. In the long run, alcohol is a depressant. Like caffeine, alcohol is a diuretic, and it’s important to stay hydrated for a number of reasons, including mood. If you do drink, drink in moderation.

Processed foods, such as hot dogs, sausage, pie, cookies, and cakes cause anxiety or other mental health issues?There have been studies, people who mainly ate fried food, processed meat, high-fat dairy products, and sweetened deserts had a 58 percent higher risk of depression than those who ate “whole” foods such as fish and vegetables. So skip the processed foods and have fresh foods!

Here are foods that are GOOD for anxiety:

1.  Foods with L-tryptophan.  Tryptophan is a precursor to serotonin (a neurotransmitter, which helps you feel calm).  Foods with it include:

 turkey, chicken, bananas, milk, oats, cheese, soy, nuts, peanut butter, and sesame seeds. You can also take it by pill form in 5 HTTP, available in health food stores.

2.  Foods with Vitamin B.  Vitamin B (including thiamin or Vitamin B1, helps with mood.  A deficiency in B Vitamins (such as folic acid and B12) can trigger depression in some people.  You can also take it in pill form in a good B Complex formula.  Foods with Vitamin B include:

beef, pork, chicken, leafy greens, legumes, oranges and other citrus fruits, rice, nuts and eggs.

3.  Foods with carbohydrates will increase the production of serotonin in the brain.  However, you want to watch how many you get in order to not gain weight (50g to 100g a day to lose weight is recommended).  The rights carbs to choose:

Whole grains (whole wheat bread, brown rice, etc) and not processed choices like sugar, candy, white bread or white rice.  

Whole grains take longer for the body to break down, and release sugar into the bloodstream slowly. Processed carbs may give you an initial surge of energy, but that can be followed by an insulin rush, which rapidly drops blood sugar levels, ultimately leaving you feeling lethargic.

4.  Foods with omega-3 fatty acids (EPA and DHA),  help improve mood and reduce risk of heart disease.  Foods with Omega 3s are found in:

salmon, tuna, lake trout, herring, mackerel, anchovies, and sardines.

Walnuts, chia seeds, flax-seed and basil.

5.  Greek Yogurt and Other High-Protein Foods:  Proteins helps stimulate the production of the brain chemicals norepinephrine and dopamine, which, like serotonin, are neurotransmitters and carry impulses between nerve cells. Higher levels of norepinephrine and dopamine have been shown to improve mood, alertness, mental energy, and reaction time.  Good sources of protein include:

Greek yogurt, fish, meats, cheese, eggs, nuts, beans, soy, and lentils. 

And don’t forget that eating fresh fruits and vegetables, taking some “me” time, getting enough sleep, exercising and getting in foods with natural spices to reduce cravings (like cinnamon, ginger, pumpkin pie spice, nutmeg, cloves, or cardamom.) will all help reduce anxiety.

Another trick is taking 200 mg of L-Theanine to reduce anxiety.  It really works!  http://altmedicine.about.com/od/greentea/a/Theanine.htm  It is available at any health food store and it is amazing.

Follow these tips and you will feel better and lose weight too.

Cut Carbs, Not Fat and You Will Lose Weight

This month marks my weight-loss journey with low-carbs, 3 years ago!

And An article finally came out with proof of what I have been saying!

CARBS MAKE YOU FAT!

 

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https://www.yahoo.com/health/low-carb-diets-may-beat-low-fat-options-for-weight-96452625427.html

A low-carbohydrate diet is better for losing weight than a low-fat diet, according to a new study.

The new study shows that with proper nutritional counseling, people can lose more weight and lower their risk factors for heart disease on a low-carbohydrate diet, said the lead author, Dr. Lydia Bazzano of Tulane University in New Orleans.

“This study shows if you are overweight and have cardiovascular disease risk factors and haven’t had success on other diets, certainly a low-carbohydrate diet is worth a try,” said Bazzano.

Carbohydrates are found in food and include sugar, fiber and starches that give the body energy. Some carbs – like those in whole grains and fruits – are healthier than others – like those in white bread and other processed foods.

Remember to keep your carb count down to between 50g and 100g a day and you will lose weight. Stay away from processed foods and stick with healthier choices. Better for weight and for your health!

I have friends, clients and family who have tried this.  Some are doing really well, but here and there, there are some that are just as big as when they started and I know it is because they are not following the rules.  I have put my all into helping people out there with this site.  I have also spent a lot of time, effort and even money trying to help those close to me.  Most appreciated it and really have done well.  There is always someone who doesn’t remember a damn good thing you did, but instead holds anger and resentment over something that should have ended and moved past–because no one was shot, injured or murdered.   Sometimes people disagree, but you just move on.

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I believe in second chances and new starts, as long as the parties are willing, or I wouldn’t have started a new weight loss journey in my forties and lost the weight and got physically fit–while still suffering from three different energy disabling disorders and a back surgery. Truth be told, my fatigue and body pains should have me on a couch, drugged up, disabled.  I don’t easily give up.  Sometimes, I even cry when I work out…but I know it will help my body so that I won’t cry all week in pain.  No pain, no gain.  (When I think about it, I should have people’s respect, and for the most part, I do.)  However, the people who have no disorders to contend with daily, have unfair expectations of unhealthy people.  Sometimes WE HAVE REALLY BAD DAYS, SOMETIMES WE SAY STUPID THINGS TOO.  Hell, we feel like sh*t a lot. Empathy is needed!  Even some sympathy!   Especially when we have been there for you and others– and been the best that we can be for most of many years!  It is one thing if we have been selfish, but if we go out of our way to help and to share, despite our own illnesses, and you look down and judge during our tough times, that is just wrong!

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It is ridiculous how much I do in a day to make my husband’s and my life better, while in pain or fatigue.  I look “okay”, so it is an invisible pain and illness and some people just have no clue (or just don’t want to remember or care)!  I can say though that STRESS triggers my symptoms, so I do react swiftly and quickly at the sight of anything that appears to be happening that could cause stress.  Only very understanding people and my closest friends get that I react quickly to do what it takes to lower stress for me and my husband.  He has been under a lot of pressure this year too.  Some might not always agree with the techniques, but it is for my own survival–our survival.  If anyone has any heart or ability to stand in my shoes for a moment, they would get it.  And if they don’t, then they didn’t care enough about me or understand what I am going through anyway and it is a real shame.  Love sent out to my really good, understanding, self-actualized friends!

The past year has been very tough.  I have had some major respiratory issues and lack of oxygen.  This caused a major setback in pain and energy.  I have been struggling and doing my best, while still working, remodeling, taking care of a business, a house, animals and my husband.  I don’t ever describe how bad it really can get (especially on social media), but it was really bad.  I was more sensitive and cranky and I have to thank my real friends….Thank you for taking the good and the bad and being able to sift through it all and know that there is still me in there.  Thank you for your patience, understanding and not being judgmental and cruel like one person surprised me with this year.  Of course, they have had some inkling themselves of how this feels, so they have empathy.   Some good things have happened too and it is so nice that they are cheerleaders for me.  I hope to always be there for them too.  And thanks to the readers of this blog.

fatigue

 

pain

 

 

APPRECIATE MY STRENGTH, BECAUSE I SHARE IT

I found out what exercises and diet would help my problems and I did it.  I changed my body and my system 3 years ago, so I know things can change when you work on it and not give up.  Giving up on people is the same as giving up on your diet and yourself.   I believe in change.

In the meantime, I have watched the weight fall off of the people who are not making excuses or so busy baking and tasting for others, that they can’t do it.  If I can lose weight, anyone can.  Big boned or slow metabolism–is an excuse.  I have a slow metabolism…so I have to count closer to 50g of carbs!

Remember…..if it is hard to not eat when you are tempted, then opt out of being around the bad stuff for your own good!  (It is almost like being around heroin when you are trying to be a recovered user).

BODYTMPL

Getting Started In Exercise To Lose Weight Doesn’t Have to be so Hard!

If you want to lose weight, besides following the rules on the diet, you also have to exercise.  In the past, I gave up exercise throughout some jobs or even through college because I was “too busy.”  Busy was true, but also an excuse.  By NOT exercising, I got into a bad habit cycle.

Working too much and picking wrong food LEADS to exhaustion

Exhaustion LEADS to NOT exercising.

NOT exercising LEADS to weight gain

Weight Gain leads to illness.

Illness LEADS to not feeling good enough to exercise

And continued NO exercise leads to depression and more poor food choices and perhaps more illness.

Ya, exercise bores you, but not if you find something you like.  I actually like the things I do now.  What is worse?  Feeling like and looking like crap?

crap

excuses

 

FEELING TOO CRAPPY TO EXERCISE!  

Look guys.  I have Hypothyroidism and Fibromyalgia.  At one time, I let all of that happen to me and I fell apart and got fat too.  I had to SLOWLY start moving and changing my diet and moving eventually led me to major changes.  It took awhile, but ever heard of the story of the Tortoise and the Hare?

No matter how slow you are, you will eventually get to the finish line and there is no race here, so stop worrying about your speed!

bunny

The moral of all this!  Don’t stop exercising and if you don’t exercise, then start now.  Even if you can find 15 minutes in a break to walk or take stairs, you have to do it every day.

If you are already overweight, ill, exhausted or out of shape, then you have to START to exercise.  Don’t be afraid!  Take baby steps and build up your ability.

Here is a Harvard chart, which shows how many calories can be burned throughout each type of exercise:  http://www.health.harvard.edu/newsweek/Calories-burned-in-30-minutes-of-leisure-and-routine-activities.htm

Some ideas for starting exercise for those completely out of shape:

1.  Find something you LIKE to do.   Get an exercise DVD, Zumba, Pilates, Dance, Yoga or anything that interests you.  Do it at home.

2.  Find a friend to join you either at home, at a gym or on a walk or hike.  This walk can start off small and you can work your time and intensity up.  Even if you can do 15 minutes to start out, that is a feat!  Always stretch first to risk soreness and injury.  Drink plenty of water before and after whatever you do.

3.  Reward your movement with some new workout clothes or shoes.

4.  Get some great new tunes and an Mp3 player to listen to while you move.

5.  Walk your dog!  Walk your neighbor’s dog!  He or she will lose some weight too.

6.  I personally do really well if I go over my email and Facebook on my IPAD, while I am on the elliptical.  Kills two birds with one stone!!

7.  Attend picked out classes at a local gym or small exercise studio of classes you might enjoy and put it in your calendar to attend every week like it is a set work time!  I have yoga and Pilates classes weekly and I never miss them unless I am sick.  I have it down as part of my schedule.  And no matter how busy I am, Tues at 6:45, Wed at 5:30, Friday at 5:30 and Sunday at 10am are booked out and I HAVE to go.  It makes me feel obliged and bad if I missed out on it.  I consider them as MY JOB.  You don’t miss your job!

8.  You have to take baby steps, but you continue to take bigger steps, but the goal is CONSISTENCY.  You know you can be consistent if you want to do it.  The question is…do you want to lose weight and be toned looking?  Then, you HAVE to exercise.

And remember:  There was a study.  Sitting kills, not just obesity!  http://time.com/8773/now-theres-another-reason-sitting-will-kill-you/

 

SO GET UP AND MOVE!

 

 

 

 

Eat Breakfast, Lose Weight, NO Excuses!

So, I try to eat breakfast out with my husband on Sunday.  It is a nice treat.  However, I don’t like eating out and getting fattened up.  So, when we go out, I make appropriate choices.  I usually get an omelette, and substitute fruit and tomatoes for toast and potatoes.  I limit the fruit and the omelette and bring home half of it.  The portions are really big.  Now, I have a meal for tomorrow too.  Eating appropriately helps you look better and save money too!

Basically, if you want to lose weight or even maintain your weight, you must have breakfast.

Research has shown that people who skip breakfast may not be as successful with weight management as those people who eat breakfast regularly. Why? Eating breakfast may help you reduce snacking and avoid overeating.

Eating breakfast is like filling up a gas tank. When you wake up in the morning, your body is low on fuel, like a car running on empty.

A study published in The American Journal of Clinical Nutrition suggests that breakfast eaters fall prey to impulse snacking less often than non-breakfast eaters.

Don’t fall prey to stupid excuses not to eat breakfast.

Excuse 1:  “I don’t have time”:

NOT EATING BREAKFAST EXCUSES

Excuse: I don’t have time to make myself breakfast. The only things available to me at work are doughnuts and cookies from the vending machine.
When time is of the essence, have things that are easy to throw in your car or prepare the night before.

  1. Try a hard-boiled egg,
  2. string cheese and a piece of fruit.
  3. And for those real crunch times, high-fiber, high protein and low carb protein bars.

Excuse: I just can’t eat before 1:00 p.m.
You don’t have to eat the second you are up, but it is a wise idea to eat within several hours of waking up. Try the string cheese or the hard-boiled egg. After a few days, your body might naturally look forward to this a.m. fuel-up and you can try more substantial meals.

Excuse: I’d like to eat breakfast but I’m afraid it will set my hunger into overdrive.
Many people experience less erratic eating patterns (like mid-afternoon and after-dinner munchies) when they eat several small snacks and meals throughout the day.

 

And on Sunday, you do not have to pig out and eat the pancakes, toast and so forth because you gave yourself the excuse that it is the weekend.  It should be exciting enough to go out and be served and get a nice protein-based meal and coffee.  The reason you gained weight is because you gave yourself eating excuses.  Excuses=No Progress!

 

excuses

 

And don’t let people sabotage your efforts, even when they give you a hard time and make you feel bad about eating well.  This is your body, not theirs.  Tell them to eat their food and leave you alone.

Enjoy A Delish Low-Carb Fourth of July

Hey, I am a bit late on this…..did you pig out for the Fourth of July??

Here is how I do holidays like this one.  I posted this last year.  Still holds true for me!

 

Enjoy A Delish Low-Carb Fourth of July

So, you want holiday fun for the Fourth of July, but you are afraid you will gain weight? You can enjoy your food and it will be great, just make some alterations!

Here are 3 great ideas for Independence Day Skinny Food!

1. Barbeque any low-fat meat, even beef. Go ahead, have a hot dog. However, if you want to not gain weight, keep it to a minimum. Only one meat item, or half of two. You can put a little BBQ sauce on it, a little ketchup, but those items have sugar/carbs, so watch the amount. Mustard is better. Do not wrap it in a bun, wrap it protein style in a lettuce wrap or just eat it plain, with a knife and fork. You will not be hungry, because you are a smart eater and will fill up with veggies and salad. You can even put a burger on a salad…I have done that. It is delish!

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2. Veggies and salad. Grill the veggies for flavor. Wrap them In tinfoil, spray with olive oil and put them on the grill for a few minutes. They get toasted and tasty. Eat maximum a couple of cups of lettuce and some veggies in it. No croutons, no bread.

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3. Dessert! Don’t eat cake or cookies. Have berries in whipped cream and low-carb Greek yogurt. Delish. Or if you must, low carb ice cream like Smart Carb.

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Motivation

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Please remember that you want to be thin and if you decide to cheat, then it will set back your goal. There are ways to enjoy your food that is skinny-good-for-you food and you can still enjoy yourself. This isn’t a diet, it is a lifestyle. Learn to compromise and toss away your past poor preconceived notions and patterns about food and holiday food, which only led to you getting fat in the first place.

If you want a cocktail, stick to one only, with vodka and tonic. Those drinks are the lowest in carbs, but remember that alcohol takes a lot out of your body. Your body is so busy metabolizing the liquor, it does not burn your fat. So, essentially, if you drink and eat the wrong things, not only will you not lose weight or maintain weight, but you are more likely to gain weight. And why? For Independence Day? It isn’t supposed to be about food. It is supposed to be about getting together with friends and family and celebrating your freedom. Are you really enjoying freedom trapped in a body that you are unhappy being in? I can tell you that the best feeling of freedom was when I hit my weight goal. It was awesome. You can do it too.

When You Are Sick and Afraid of Gaining Weight

In the past month, I have not posted because I was pretty sick.  I got a terrible bug and it affected my auto immune system.  Anyway, that is why I was not posting.

However, I have managed to maintain my weight due to following the rules of no more than 50 to 100g of carbs per day.  Without being able to exercise as much, it was even more important to monitor the carb levels.  Exercise helps to burn off carbs, so without it, it is easy to gain.  I tried to walk when I could and I only managed a couple of days here and there with weight resistance/Pilates type exercise.  I am getting closer to being back in the swing of things, so I should be ok.

So, how do you manage your weight if you don’t get time to exercise?  You should try to walk a little, even at lunch, or walking the dog, etc.  However, if you can’t do it, you have to monitor your carbs.  Eat your 6 small protein-based meals a day, but watch the carbs.

It is important to do this if you don’t want to gain weight during an “off” period of time.

You lose weight by eating fewer calories than you burn. If you are sedentary because of illness, you must reduce your calorie intake to lose weight. Restrict yourself to nutritious foods and avoid foods that have a lot of calories but offer few nutrients. Find comfort in soup, not cookies.  Read the label on the soup cans before you eat them.  Some soups are higher in carbs–like those with pasta and beans.  Have chicken soup, skip the noodles.

Don’t let boredom unhinge your diet. Entertain and distract yourself with TV, reading, the Internet, hobbies and quiet activities, not food.

Use online calculators to estimate your BMR and keep your calorie intake to below your BMR. Whether or not you lose weight while you’re ill depends chiefly on how well you stick to a healthy, calorie-wise diet.

And try to get plenty of rest to help your body get better faster.

processed-foods-sick

I haven’t been sick in years.  I am pretty strong from eating good, healthy, fresh food.  However, some of you are sick all of the time because your immune system is run down from bad food–processed, GMO, non-organic food.  Please consider eating healthy, fresh, Non-GMO, non processed foods in order to get your health and weight in order.  Read this: http://articles.mercola.com/sites/articles/archive/2014/02/12/9-dangers-processed-foods.aspx

you might have a weight problem because of too much yeast in your gut

YES, your weight problem could be a sign of yeast overgrowth.  You are wondering, “What are you talking about, Skinny-Rules?” Well, when your intestinal flora is out of whack, due to any of the following:

antibiotic use

eating too much sugar

taking steroids

use of birth control pills and/or pregnancy (too much estrogen)

then you are more likely to have yeast (candida) overgrowth in your intestinal tract.  Sometimes you see you are sick with it by looking at your tongue or your poop.  White stuff on either is a sign!

tongue

I had unexplained canker sores as a baby and all throughout my life, gooey itchy skin eruptions, deep pits in my nails, psoriasis, irritable bowel syndrome, gas, bloating, stomach pain, and the white tongue. I took many over the counter medications for the issues, but never was given anything to stop it or address the problem.  No doctor understood yeast as an issue for the body and never helped me.  Even today, most M.D.s do not seem to understand anything not related to pharmaceuticals.  It was non-traditional medicine and doctors who helped me.

I have a friend who has been having problems.  I have been telling her for ages that her weight loss problem and health have been compromised by yeast overgrowth and I could see some on her tongue.  I think she didn’t really believe it until she had a colonic the other day and the person administering it (a colonosist?) told her that a clump of yeast passed out of her!  Yuck.  Could this be you?

CANDIDA OVERGROWTH CAN BE A WEIGHT LOSS BARRIER:

Candida overgrowth can be a significant barrier to weight loss. Candida is a naturally occurring yeast in the intestinal tract, and is necessary for healthy digestion. However, when Candida overgrowth occurs, it can create problems, intestinally (bloat, gas, pain) and fatigue, headaches, brain fog and so on.

Yeast feeds or grows off sugar – it actually LOVES sugar. Therefore, a person who has yeast overgrowth is going to crave sugars and carbs, therefore YOU will be craving sugar and carbs.

Part of the dilemma is that the sugar/ carb phenomenon is a catch-22. Yeast feeds off sugar, so a diet high in sugars and carbs will perpetuate Candida overgrowth; and yet Candida overgrowth will set of cravings for more sugars and carbs. This leads to a vicious circle or cycle.

Yeast will crave not only sugar, and alcohol (breaks down to sugar). I know many individuals who crave wine or beer – not because they have a drinking problem – but because they have a yeast overgrowth and they’re predisposed to that because of it. High yeast foods like bread, vinegar and mushrooms can trigger it too. (You have to give these things and sugar up during a cleaning of Candida in the body).

Candida detox treatment (such as Candigone, available at vitamin stores) can often help curb cravings for sugars, carbs and alcohol, and these are three things that will be very helpful in maintaining a healthy weight. Also, treating yeast overgrowth can help reduce intestinal bloating which makes one more feel bigger, even if it’s not true body fat. Addressing yeast overgrowth will also boost energy levels making exercise something more appealing to do.

Candida overgrowth also compromises proper absorption of nutrients. It is associated with “leaky gut”, which means the gap between the intestinal cells widens. (I discovered I had leaky gut through a stool test, done by a homeopathic nurse.)  I found out that I had this many years ago and I treated it and stopped eating sugar and many processed carbs. Leaky gut leads to nutrients not being well absorbed, as well as larger-than-normal food molecules escaping into the blood stream triggering immune reactions and inflammation.  Hence:  Illnesses like hypothyroidism and other autoimmune disorders.  Then, weight problems become even more of a problem.

Addressing Candida overgrowth can be done through diet, although even the most rigid anti-Candida diets are rarely enough to eradicate the problem. The more balanced option is moderate dietary modifications, coupled with anti-fungal remedies, which can range from herbal medicines all the way through to prescription medicines, such as Diflucon. Many people find that once yeast overgrowth is addressed, cravings for sugars and carbs are reduced and weight loss is much easier.

Don’t Eat Salad to Lose Weight Unless You Take Out These 10 Food Items

So, how do you eat your salad?  I eat about 2 cups of lettuce with two small portions of vegetables.  I might put in a dash of sunflower seeds and a dash of cheese, with about 4 ounces of a meat of some kind–turkey, beef, chicken, fish and even egg.  I use a low-carb dressing and I usually just stick to balsamic vinaigrette, keeping the amount low.  I might add a little avocado.

Here are the things that should NOT be in your salad:

1.  High-carb dressing.  An example is honey mustard–added sugar.  Ranch dressings are low carb (dairy).  Check the label and watch out for portion size and measurements.

2.  Chips or croutons.  TONS of carbs.  One tortilla chip has 1g of carbs per chip.  A cup of croutons is about 22g of carbs (cups are not that big)

3.  Chinese noodles.  These are seen in the Chinese Chicken salads–26g per cup.

4.  Pasta.  A cup of pasta is about 40g of carbs.  If it is whole wheat, you subtract about 7g of fiber to get about 34g net carbs.

5.  Fruit.  You can have fruit, two servings a day, but if you do that AND eat it in your salad, you are sneaking in high sugar and carb items in your salad.  Also, those sugar-soaked tiny mandarin oranges have even more carbs and are not even healthy.  Plus, they are mostly packaged in China.  Need I say more?

6.  Rice or Quinoa:  High carb.  Yes, there is fiber, but still high carb.  Have it in moderation and in tiny quantities when you are on maintenance and lost the weight.  Sumo wrestlers eat a lot of rice to bulk up….so get it?  Quinoa has 102g of carbs in a cup, minus 12g of fiber is 90g of carbs.  WOW!  Brown rice is 35g of carbs minus 4g of fiber=31g of carbs.  White rice has more carbs at 45g minus only 1g of fiber=44g of carbs.

7.  Beans.  A few beans will not hurt and I am a sucker for chickpeas (garbanzo beans), but you have to limit the portions of this and keep it to a minimum.  One cup of garbanzo beans is 38g of carbs.  Yes, high fiber (12g of fiber, making the net carbs 26g in a cup).  Check carb amounts for your beans of choice.  Just Google it.

8.  Starchy Vegetables like Corn, Potato, Peas.  High in carbs and starchy.  Have regular vegetables like brocoli, cauliflower, tomato (technically, a fruit), some carrot is ok, but watch the portion size, as it is a starch).  Go crazy and try Brussels sprouts, kale, alfalfa sprouts, etc.

9.  Breaded meat and veggies.  Stay away from bread as much as possible (and croutons)…has way too many carbs.  Eat grilled meat.

10.  Don’t eat your salad with a bag of potato chips or Doritos.  Again, too many carbs and no real nutrition.  If you do this, then you have an addiction to sugar and need to do a sugar detox.

 

A good salad:

grilled-chicken-salad

Want to Lose Weight? Eat Breakfast!

breakfast

If we skip breakfast, we’ll make unhealthy choices at lunch. People who skip breakfast eat more during the day.  Your breakfast can set off a cycle of cravings and blood sugar spikes that dooms for weight control. Better to start the day with stable blood sugar and ultimately fewer calories with breakfast.

I, personally, never leave the house without first having my coffee and eggs, or omelette or hard-boiled egg with either some bacon or turkey sausage. Otherwise, it makes me cranky and want to scarf my next meal and ruin my diet.

Breakfast Calories: What to Eat

You may have to find your perfect breakfast food through a trial and error process.  It’s fine if you prefer a small turkey sandwich or a hard-boiled egg to traditional breakfast foods.

Consider whole grains. Whole grains are a good choice because they keep you feeling full, according to a dietary study that compared feelings of satisfaction between people who ate a hot whole-grain cereal for breakfast and those who ate refined wheat bread. Those who ate the whole-grain breakfast reported feeling less hungry over the following eight hours than the comparison group. I have discovered a delicious bread and I only have a slice once or twice a week.  It is organic and healthy, with high fiber and protein.  It is Dave’s Killer Bread.  I buy the 60-calorie per slice version.  It is low net carb.  A slice is not bad, but when you start having sandwiches with more than one slice, you don’t realize how many carbs are in a sandwich and you are sabotaging your diet.  Plus, we can get most of our fiber and nutrients from proteins, vegetables, nuts and seeds and fruits.  We don’t need whole grains to be healthy.  Plus, gluten does nothing as a nutrient and it causes inflammation in people’s guts and or brains.  So, I prefer to stay away from it and gluten-free breads are not that good.  However, I have had gluten-free pizza (half of a small with some salad) and it is delicious.

The issue with whole grains and oatmeal is that it has a lot of carbs. You have to read the label and determine how much to serve yourself to keep yourself in the realm of 50 to 100 grams of carbs per day, to lose weight. Less than a cup of oatmeal or having a slice of whole grain bread, only three times a week is an option.

Opt for eggs. A study of people between the ages of 25 and 60 who were trying to lose weight found that those who ate two eggs for breakfast lost 65 percent more weight than those who ate bagels, and they also reported having higher energy levels throughout the day.  Ask your doctor about egg-white alternatives.

Avoid high-sugar choices. Eating doughnuts, breakfast pastries, and sugary cereals may begin that cycle of cravings and blood sugar lows that can undermine your efforts. And there are too many carbs in them to be considered a good choice for weight control.

breakfast-important

First thing in the AM

When you first wake up in the morning, if you are not a breakfast person, but you can eat two hours later, that’s fine. Have a little yogurt, a little bit of peanut butter on some gluten-free bread (look at carbs), or a low-carb protein bar.  Your choices don’t have to be traditional fattening breakfast foods, like cereal or pancakes.  Please don’t eat Toaster Strudels, Pop Tarts or Frozen Waffles.  Too many carbs, nothing nutritional about them and full of sodium and other chemicals.  Stay away from these type of processed foods.

But, remember to eat or you are going to be too hungry and ruin your diet at lunch or dinner, not to mention slowing your metabolism down because your body goes into starvation mode.  And you can’t operate well without food in the morning.  Try running a car on gas fumes!  It doesn’t work for long.  Even your kids will have attention or memory issues at school without a decent nutritious (that doesn’t mean sugar) breakfast.

Planning

Once you find the breakfast options that suit your diet and your taste buds, plan ahead so that these foods are on hand when you want them — and you can get and keep a healthy habit that will last a lifetime.  Stop running out of the house without food.  If you are a last-minute person in the morning, then plan the night before with nuts, seeds, cheese, peanut butter on that one slice of Dave’s Killer Bread or Ezekiel bread– and protein bars as options to take with you in the car.

EAT LOW-CARB NUTRITIOUS FOOD FOR BREAKFAST!

How Will You Lose Weight If You Don’t Respect Yourself?

 Do You Respect Yourself?

1. Do you respect your physical health by exercising, eating right, getting enough sleep?

2. Do you respect your mental health, getting mental health support when necessary, doing activities that stimulate your mind, such as reading and learning something new every day, enjoying the company of people who engage you intellectually, seeking joyful activities to keep your mind sharp and your mood uplifted, volunteering to help others in need?

3. Do you respect your emotional health, by finding time to do things you enjoy, working on having healthy relationships, seeking support and care when necessary, relaxing, not putting yourself down, and finding time to de-stress?

4. Do you respect your spiritual health, spending uplifting time alone in meditation and prayer, seeking the company of those who support your deepest beliefs, and finding beauty in your world?

You have to find balance in life.  There are 24 hours in a day.  8 should be for sleep, 8 is for work, 8 is for play.  If you are lopsided in one area, you will find that you will have fallout in the other areas.  Something has to give.  Part of a proper diet or eating lifestyle is taking time to cook, prep meals, prep snacks to bring with you so you aren’t hungry and run to junk food to save your hunger and time to exercise.  Do you do these things or are you unbalanced?

balance

Ask yourself what changes you can make to get balance back in your life or you will continue to be happy with your physical being and it will affect your emotional and spiritual being as well.  So, do you respect yourself?  There will always be excuses, but if that is the case, then the answer is “no”…so do something about that.

I worked more than 8 hours a day, had no balance and I ended up fat and sick.  I had to make the changes to get better and healthier.  Unfortunately, you have to work out and eat right to look and feel the way you do, there is no way around that fact.  Make the changes and stop procrastinating.  There will always be some project to do, but you need to put YOU first.