Super Shred?

My rules are different from this, but since it was on a medical website, I thought I would post it.  It has some similarities to my plan (mine is counting carbs), but this one does have you eat a snack every few hours.  It is called the Super Shred Diet.  Claim:  Lose 20 pounds in 4 weeks.  On my diet, which becomes a way of life and is not a fad diet, you lose about 10 pounds per month, but it is healthy.

http://www.medicaldaily.com/super-shred-diet-helps-you-get-lean-hourly-food-schedules-healthy-recipes-and-bacon-266311

 

Shred: In a nutshell:  An example schedule.  You eat every 2-3 hours.  In the example: Eat one hour after you get up and then every 1 1/2 hours. At your 11:30 snack, you wait to eat for one more hour again, then 3 1/2 hours later and then 3 hours later.

7:30 A.M. Awake

8:30 A.M. Meal 1

10:00 A.M. Snack 1

11:30 A.M. Snack 2

12:30 P.M. Meal 2

4:30 P.M. Meal 3

7:30 P.M. Meal 4

A typical day as outlined by Super Shred Week 1 involves:

breakfast consisting of one piece of fruit (an apple, raspberries or strawberries), and a choice between oatmeal or 2 egg whites. One cup of water and one cup of green tea or hibiscus tea are “musts” for the morning, and a cup of coffee (with no more than one packet of sugar or one tablespoon of milk) is optional.

A few hours later, the participant can eat a snack, such as a granola bar, grape tomatoes, or fruit.

Meal 2 can be either a protein shake or fruit smoothie,

and meal 3 is a large green salad.

Finally, dinner has to consist of two vegetable servings, as well as a 5-ounce piece of protein such as lean beef, chicken, or turkey.

You don’t have to eat perfectly, just eat better. The diet even includes diet sodas such as Diet Coke, and a piece of bacon along with one pancake . In the fourth week, there are two slices of pizza that the dieter can eat: the key is portion control, and eating these “treats” in moderation.

If you want to learn more, here is the link to his book:  http://www.amazon.com/Super-Shred-Results-Pounds-Faster/dp/1250044537

shred

Personally, I like my diet better and it is free.  I have no book to sell. Just do a search on “Rules” on my blog and a bunch of rules will pop up.  Still have kept the weight off for two years now!

 

8 Ways to Stick to a Lifestyle Change

You know you want to make a change. You want to see what life is like without extra weight on your body. You’re committed to healthy habits. So what’s next?

change

Plan things out!

Planning can also get you psyched up about new things to try or doing things you enjoy.

1.  Prepare for each destination

Think about what you’ll need to stick to your healthy habits everywhere you go: home, work, school, favorite restaurants and friends’ houses.

2.  Have a motivating kitchen. Have cut up vegetables ready for you in the fridge. Apples and oranges in the fruit basket.  A jar of nuts.

If your church often has potlucks, what would make you feel the best about your choices when it’s over?

  • Bring a healthy dish and only eat it.
  • Ask your congregation to only bring healthier options.
  • Have someone else fill your plate so you don’t have to recommit at every dish.

There are lots of ways to get through the situation without abandoning your goals. Think creatively and ask someone you trust to help.

2.  Plan for the family and friends you’ll see along the way.

 There will be people who are for you — happy to support you in your weight loss. And there will be people against you — not so supportive. You may already know who they are.

You need to be prepared for both types.

Think of each person you spend time with in your daily life, and ask yourself these questions to set up a game plan:

  • How much do you want to share with them about your efforts?
  • What kind of obstacles do you expect from them? What are a few ways you can respond to them?
  • What kind of help do you hope they’ll offer you? Think through the best way to talk with them about what you need. Don’t be afraid to be specific about what helps you and what doesn’t.

3.  Check your readiness to deal with telling people what you want and being able to turn down things that hurt your diet and exercise plan.

Even with help and support, the buck stops with you.

4.  Find ways to assist you in setting yourself up for success.

For instance, are you worried that you can’t meet your goal? Now’s the time to identify and sort out those feelings.  See a therapist or go to Weight Watcher meetings or Overeaters Anonymous.  Go to a medical weight loss program and get the guidance and support that you might need.

To change behavior, experts say you must have the ability to do the required new habits. So, it’s key that you choose habits that you can follow through with.

Let’s say you’ve picked a food plan with foods or styles of eating that you don’t like — say, one that omits all carbs when you love carbs. Or you pick one that’s impossible to stick with, like eating cabbage soup twice a day. If you keep moving forward with that plan instead of adjusting it, you’re crushing your ability to succeed.

As part of your preparation, ask yourself: Why do I want to make changes?

Your reason will be most motivating when it’s linked with a strong emotional state. Instead of simply “wanting to lose weight,” the reason could be “because I want to have more energy” or “not be in pain.”

5.  Focus on the feeling you want to have.

Set up cues to remind you about your motivation. A good cue is one that you’ll be sure to notice and that occurs near the time for your healthy habit. You could open your blinds in the morning to cue you to take your vitamin, or set an alarm.

Even when you take the actions you need, there’s always a risk of relapsing to your old ways. So have a clear sense of what you want — it’s like an energy reserve. It gets you back on track when you need it.

6 Expect Curves Ahead

There are two important truths about change:

  • It happens slowly and over time.
  • The path to change most likely isn’t a straight line.

One day you might be plugging along, committed to living healthfully. Then you have a stressful day or two — at work, or yoga class is canceled — and zap! Your motivation is blown.

At times like this, you have to think about how to adjust your schedule to stay, or get back, on track. You have to map out a new plan.

Tell yourself that it’s normal to hit a few speed bumps on the road to changing your behavior for good.

7.  Count on the fact that you’ll lose your way.

Just like an emergency kit in your car, you need to have tools ready for the unexpected.

Here are a few potential pitfalls that could sway you off track. Reinforce your resolve by thinking through possible solutions ahead of time.

  • What will you do when a coworker brings in homemade cookies?
  • How will you move on if you fall back into your old habits? Like overeat or skip the gym?
  • How will you cope when you feel stressed?
  • Who can you call for help?

8.  Make adjustments to curve balls.

Don’t punish yourself if you fall off track.

Imagine you’re driving somewhere. Let’s say you get off at the wrong exit. What would you do?

Just start again and don’t give up.  Life is a journey.  The idea is the journey and the destination is a goal, but don’t beat yourself up if it takes longer to get there.  Learn how to deal with setbacks and don’t beat yourself up.

body

No Need to Diet if you Make Healthy Lifestyle Changes

Ok, today is the first day back to work in 2014.  There are some healthy lifestyle changes that you can make.

newlife

 

 Here are six easy suggestions for healthy lifestyle changes in 2014

excuses-230x230

1.  You have to drink more water.  It keeps your metabolism going and it keeps your hunger level down.  Have water at your desk, in the car and wherever you go.

2.  You need to exercise!  Even just walking 30 minutes a day will do it.  You don’t have to join a health club.  Thirty minutes will increase your cardiovascular fitness, strengthen your bones, reduce fat and boost your endurance while increasing muscles.  You don’t need someone to do it with you.  Put on a headset or earphones and listen to music if you hate being alone, but get out there and walk around the block enough to get in 30 minutes, or do this at lunch time instead of eating at your desk or running to fast food.  Bring your lunch (don’t stuff yourself) and eat it and then go for a walk.

3.  Get sleep!  It helps with depression, replenishing energy and helps you not feel hungry and eat because you are tired and bored. Research shows how a lack of sleep can lead to overeating.

4.  Try using coconut oil.  It is great for your health, boosts metabolism and helps for a healthy immune system.  Cook, bake and even moisturize with it.

healthy

5. Eat your veggies or make a green juice daily.  You need chlorophyll for your red blood cells.  Use dandelion greens in  your drink to help detox your system.

6.  Use sunscreen while you are outside and getting your Vitamin D (helpful for everything in the body), but watch out for skin cancer.

 

New Year’s Detox

Happy New Year, everyone!  Do you feel sluggish and ready for a NEW YEAR and new goals?

During the holidays our diets tend to reflect the over-indulgence of the season. Lots of heavy, processed foods that are rich in sugar, butter, dairy and carbohydrates will send our bodies spiraling out of control and we will begin feeling its effects.  Tis the season that most people gain weight.

When we load up on inordinate amounts of rich food during the holidays it causes deficiencies in our vitamin and nutrient intake.  During the holidays, our carbohydrate intake can easily double or triple (depending on how many parties we attend) and we end up feeling bloated and lethargic as a result. To add insult to injury, GMO and overly processed foods tend to exacerbate these symptoms. All of these foods can cause gut inflammation n a variety of different levels including digestion issues, arthritis flare-ups immune issues, depression and migraines.

Do you wonder why you get the holiday blues? The culprits are foods high in trans fats, sugar, foods made from refined or bleached flours, animal fats, alcohol, dairy and those high in MSG and gluten.

Doing a detox after the holidays is a great way to get your body back in working order. Specifically, you want to focus on helping your internal detoxification system: the colon, the kidneys and the liver. Be aware about what you are putting in your body and avoid GMO and processed foods.

Here are some tips of detoxing after we’ve been too festive during the holiday season.

detox

The New Year Detox:

  1. Drink lots of water. Your kidneys and liver are in overdrive right now trying to filter out toxins that were in the holiday food and drinks. Drinking lots of water helps to flush those toxins through the colon and help your liver and kidneys filter them out.
  2. Exercise for at least 20-30 minutes. Exercising helps to stimulate the digestive tract, aids in constipation and gives you an energy boost. Go out for a walk or get on the treadmill.
  3. Detox teas and herbs. These are wonderful at naturally helping the body filter out all the rich foods you’ve digested. You can find detox teas in your local grocery store (some of my favorite brands are Celestial Seasonings and the Yogi brand) or you can make your own. Lemon and ginger is a wonderful detox tea or even calming chamomile is a wonderful tea to help detox the body.
  4. Eat foods that are easily digestible. Give your colon, liver and kidneys a break for a few days and avoid foods that are harder to digest. Specifically, eat more low-fat protein sources, avoid foods high in fiber, non-citrus fruits. and foods low in dairy
  5. Eat your fruits and veggies. Green leafy vegetables are a great way to begin adding essential nutrients back into your diet. You can also juice them for added nutrition.  Further, celery is also an excellent vegetable that is abundant in vitamins and will also help to balance the acid in your stomach and body
  6. Take a supplement. Supplements such as probiotics can assist in boosting energy levels, increase immunity and combat the effects of alcohol, stress and lack of sleep. Magnesium supplements are another supplement that helps in detoxing the body. It also has other health benefits such as transmission of nerve impulses, body temperature regulation, energy production, and the formation of healthy bones and teeth.
  7. Take a bath. After you have been detoxing, you may begin to see the effects on your skin. You can pull toxins through the skin taking  detox bath. This will also help you relax a little after the holidays.

Here is Foodbabe.com’s Detox drink:

http://foodbabe.com/2012/03/17/super-detox-juice/

Food Babe’s Super Detox Juice
Prep time
15 mins
Total time
15 mins
Serves: 2
Ingredients
  • 1 bunch of dandelion greens
  • ½ bunch celery
  • ½ bunch cilantro
  • 1 cucumber with ends removed
  • 1 lemon with peel removed
  • 2 inches of fresh ginger root
Instructions
  1. Wash all vegetables thoroughly and place into a large bowl
  2. Juice each vegetable in this order – dandelion, cilantro, celery, ginger, cucumber, lemon
  3. Stir mixture before serving
  4. Clean juicer immediately
Notes
Makes two 15 ounce servings – Sip slowly and drink with intention immediately after juicing. Can be stored in an airtight container for up to 12 hours (Some live enzymes will be lost). ***Please buy all organic ingredients if possible***