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.

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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?

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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.

Killer Bread On A Diet

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Found this bread at Smart and Final.  It is ORGANIC, safe to eat (unlike the yoga mat in Sara Lee bread), and so healthy.  The delivery had to deliver it cold to keep it from spoiling because of the lack of preservatives in it.

It is low in carbs, has fiber and protein, and it is delish!  I have given up on wheat, but once in a while, I will have something with wheat in it.  Bread has anywhere from 15 to 30g of fiber a slice, but not this one!  12g of carbs per slice, minus 3g of fiber is 9g of net carbs.  And it is healthy and SO good!

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To locate a store that carries it, use this locator: http://www.daveskillerbread.com/locator/

Ice Cream On A Diet

How can you have ice cream on a diet or as part of weight maintenance?  This is actually simple.  You have to pick one that is low in sugar and carbs.

Let’s look at some examples of my favorite brand:

Breyer’s Vanilla:  There are four vanillas.  Two have 28g carbs and 28g of sugar per cup.  All of these ice creams have the same sugar grams and carb grams.

(The label says 14g per 1/2 cup.  Pay attention to tricky labels.  So, a cup is 28g.  It is more likely that if you eat a scoop, that it will be the size of a measuring cup.)

This is a cup of ice cream:  Learn the measurement:  Portion control is key.

Vanilla Ice Cream

 

Breyers Homemade Vanilla has 32g of carbs per cup and the Extra Creamy has 36g of carbs per cup.

There is no fiber or sugar alcohols to subtract from the numbers to get a net carb.  So, those are the carbs.  Those are really high, so if you want to keep your carb grams between 50 to 100g a day to lose weight, that really messes up your count for the day.

 

BETTER CHOICES:

HOWEVER:  Breyers No Sugar Added Vanilla has 26 g of carbs per cup and 8g of sugar.  That is a lot less sugar and honestly, it tastes creamy and really good!  You won’t really notice a difference from the majorly sugary one.  There is 8g of fiber and 8g of sugar alcohols.  So, per cup, the net carb is 10g of carbs.

Breyers CarbSmart vanilla. Only has 4 grams of net carbs per serving!  13g total carbohydrate, subtract 5g of sugar alcohols and 4g of fiber.
Breyers has chocolate CarbSmart, but not all stores carry it and you should ask your store to order it.  They also have bars.
Other companies have better no sugar added choices.  Read the labels.  You can have a treat that won’t ruin your diet, if you do the work and read the labels and make proper choices.

 

 

Just Say No Mas to the Bad Mexican Food Choices

My husband and I went to Poquito Mas tonight and ate low-carb. We had tostadas, but without beans and rice-and we did not eat the shell or the chips. The tostada eaten this way should be under 10g of carbs.

However, there were a lot of larger people eating differently than we were eating. Burritos with rice and beans, chips, etc.

Let’s look at this way, if you want to lose or maintain your weight, you have to count carbs. Between 50 to 100g of carbs per day does the trick.

If I eat 6 protein meals a day and keep my count between those numbers, I am fine. However, what about what those other people are eating?

Chips: add on another 20 to 30 g of carbs.
Beans: add on another 20 to 30 g of carbs.
Rice: add on another 20 to 30g of carbs.
The burrito shell: add on another 30g of carbs.
Taco shell: add on 15g of carbs.

There are nutrition calculators online to check for accuracy. But. Can you see how easy it is to gain weight?

You have to educate yourself and make better choices. Fillers like rice, chips and flour and corn products will bulk you up fast. You could end up eating over 109g of carbs in just one meal! And the meatless vegetarian stuff is even more carbolicious.

Stick with protein, salad and veggies. This means meat, cheese, vegetables, salad, avocado (good carb, but watch the amount), sour cream. A few beans are ok, they are a good carb, but watch the amount.

The world is getting fat because of the filling carbs. Watch your choices, stop eating purely based on taste and find better and newer things to enjoy. Get off of unnecessary carbs for awhile and you will feel and look better.

And put those chips they bring to you in the garbage before you are tempted to eat them. They are about 1g of carb per chip. There is no nutrition there and the salt on it is the basis of the addiction. Throw them out.

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