Skinny Break

I took a break to deal with Skinny-Rules to deal with a close relative.  She called me scared because she is pre-diabetic and almost diabetic, after many warnings.

The issue is that she lives to eat and she has hardly moved her body since I have known her.  She eats whatever she wants and gives to thought to looking at labels and doesn’t really even know what to look for.  She eats what she likes and it hasn’t helped her health.

I had weight problems as a kid with this as a learned eating style in my family.  And if anyone with bad eating habits doesn’t change their ways, they will affect others too-like their children.

As a kid, my mother tried to give us vegetables, but they were all starches–peas, carrots, corn and potatoes.  Her meat was really fatty or processed, lots of white pasta, sauces, bread, sandwiches, Hawaiian rolls, fried chicken, pizza dripping in oil, Hostess items, Ritz crackers, movie popcorn, iceberg lettuce and thousand island dressing, pies, bundt cake, etc.  She knew little about nutrition and didn’t really care.

The weight issue was always with me, minus when I was in college and ate salads a lot…but as soon as I was around home more, I gained it back.

I learned the rules and weight fell off, but my relative’s bad eating habits  continued.  And yes, your choices affect your health, as well as your body.  My thyroid kicked out and I got Fibromyalgia and gained weight.  My relative has ended up with high blood pressure, high cholesterol and high blood glucose.  I could have ended up like her and worse–and she is still in danger of a stroke at 60 pounds too heavy.

So, I have supplied her with the tools.

The rest is now up to her.  She is stubborn and she might die soon because of it…or suffer horrible complications from diabetes.  This is happening because she is addicted to sugar.  I wish she had more fortitude to fight it.  I understand it because I was addicted too.

You have to go out of your way to find low sugar replacements and cut out sugar for weeks before it gets better.  I hardly ever have a craving anymore for any sugar.  This does happen when you get your brain off of this killer substance.  I am healthier, stronger and I look better than ever.  It can be done. Thank GOD I did it and I continue to share my knowledge with others, in hopes that I will help more than one person!

So, please don’t wait until you are 80-years-old or sick to do it!  Love yourself!  Eat food to live and don’t live to eat.  Exercise.

love-yourself

Breakfast is VERY Important for Any Proper Diet

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.

However, 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.  It doesn’t have to be traditional breakfast foods.

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.

Emergency Hunger Rules and Ideas

I thought about the lady in yesterday’s blog, who was hungry and perhaps emotionally eating. I thought about what to do in a hunger emergency, so you don’t sabotage yourself in a glucose-low, and fill up on a high sugar item and keep feeding the vicious cycle of the blood sugar roller coaster–which leads to weight issues and poor health.

First of all, you should be eating a protein portion (4 to 6 ounces of meat, an egg or some cup of cheese. If you do this, you will cut down significantly on those lows. But, when you first lower sugar and carb intake, the lows are more felt and more often, until your body gets used to the new lifestyle. This could take around a week.

So, lastly, when you feel hungry, here is what you can do to fill in the gap until your next protein meal out of your minimum of six per day, spread out 3 to 4 hours in-between each meal.

Emergency Food

1. Have one of your four daily half-cup portions of vegetables. Or do two. Have one of your two small portions of salads and/or put your vegetables in it.

2. Have a liquid protein shake, about 6 ounces. This should cut your craving down significantly.

3. Have a small extra portion of a very low carb protein–meat, egg, cheese. You can do Greek yogurt, but keep in mind that if you do a flavored yogurt, pick wisely. One person I know loves Chobani and it is loaded in sugar and carbs. No wonder she likes it. Dannon Lite and Fit flavored Greek Yogurt has less than half of the sugar and carbs. If you eat the Chobani, you probably might as well eat the jelly beans (don’t).

4. Have just a few ounces of nuts or seeds.

5. Have one of your two small fruits that you can have in a day. Stick with lower sugar fruits if you can, like citrus or berries. You can even blend some into that protein shake/drink.

6. Have a low carb protein bar Ike Power Crunch, at 10g of carbs.

7. Make a low carb pizza, made with a cauliflower base. I have blogged about it before, but you can look at this particular recipe. http://www.eatingbirdfood.com/2012/09/healthy-pizza-with-a-cauliflower-crust/

8. The low carb version of a Taco Bell Supreme item. I buy low carb burrito shells at Costco or Trader Joes, but they are at other places. They say low carb on them. Compare and Contrast. But, I make this all of the time and it is delicious. http://www.hungry-girl.com/newsletters/raw/985

9. Have these delicious soy pretend-pasta noodles. I have had them and they are good. Miracle Noodles aren’t good. These are good. They are at Ralph’s and Amazon.com. A little pasta lower sugar pasta sauce and cheese us yummy and filling.

http://lowcarbdiets.about.com/od/products/p/shiratakinoodle.htm

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Writing this blog made me hungry. I am going to go make number 8, right now.