New Rules: Your Doctor is Going to Tell You to Lose Weight Next Year

Posted on November 15, 2013 by therapysoup

http://news.yahoo.com/doctors-told-serious-obesity-200937050.html

Expect to hear more about your weight issues from your doctor in the near future. The medical profession is asking their doctors to get their clients on board with weight control. The new medical insurance out there will provide counseling and programs for people to lose weight.

Obesity is a huge medical problem There are so many diseases that it can cause. Losing just 10 pounds and having regular exercise can lower the risks for almost all of the issues.

Here are 10 things that could hurt or kill you, unless you take weight control SERIOUSLY!

1. High Blood Pressure — is the primary cause of death among Americans older than 25. About 75 million people suffer from high blood pressure or hypertension, which is a major risk factor for heart disease.

2. Diabetes Obesity is considered one of the most significant factors in the development of insulin resistance, and insulin resistance can lead to type 2 diabetes.

3. Heart Disease — Obesity is a major risk factor for developing coronary heart disease, which can lead to a heart attack or stroke. People who are overweight are at a greater risk of suffering a heart attack before the age of 45. Obese adolescents have a greater chance of having a heart attack before the age of 35 than non-obese adolescents.

4. High Cholesterol levels — High cholesterol is one of the leading causes of heart attacks. Cholesterol is transported through your blood in two ways: the low –density lipoprotein (LDL), which transports cholesterol to the cells that need it, and the high-density lipoprotein (HDL), which is the healthy cholesterol that reduces your risk for heart attack.

5. Cancer — Being overweight increases your chances for developing cancer by 50 percent. Women have a higher risk of developing cancer if they are more than 20 pounds overweight.

6. Infertility — Being obese can cause changes in the hormonal levels of women, which can result in ovarian failure. Women who are 15-25 pounds overweight are at a higher risk of suffering from infertility and ovarian cancer. Our bodies need to be at an appropriate weight to produce the right amount of hormones and regulate ovulation and menstruation. Don’t think men are immune to infertility. Overweight men have a greater chance of developing motility and a lower sperm count.

7. Back Pain — Obesity is one the contributing factors of back and joint pain. Excessive weight can cause injury to the most vulnerable parts of the spine, which carries the body’s weight. When it has to carry excess weight, the odds of suffering from a spinal injury or structural damage increase. Being overweight also raises the risk of developing osteoporosis, lower back pain, arthritis, and osteoarthritis. Losing 10-15 pounds can help you decrease the risk of developing these problems.

8. Skin Infections — Obese and overweight individuals may have skin that folds over on itself. These creased areas can become irritated from the rubbing and sweating, which can lead to skin infections.

9. Ulcers — Obesity can be a contributing factor to the development of gastric ulcers.Overweight men are at a greater risk of developing gastric ulcers than women.

10. Gallstones — Being severely overweight increases the risk of developing gallstones, especially in women. Gallstones are caused when the liver releases excessive amounts of bile, which is stored in the gallbladder. Gallstones are more common in older women and those with a family history of gallstones.

Please consider starting to exercise and lose weight by following the RULES:

https://skinny-rules.com/2013/01/30/10-rules-so-you-can-lose-about-10-pounds-a-month/

Portion Control Is Key For Losing Weight and Keeping it OFF!

Posted on November 14, 2013 by therapysoup

You can’t just diet and lose weight. The larger the portion, the more calories for your body to burn off. Here are some suggestions that can help you better portion your food.

1: Use visual aids for common food serving sizes (example)

Meat, fish, or poultry = 3 ounces = deck of cards / iPhone (lowest in carbs)
Pasta, rice, potatoes = one cup = baseball (keep in mind that these are HIGH in carbs)
potato, yam = one unit = computer mouse (again, HIGH in carbs)
Nuts = 1/4 cup = golf ball (watch the carbs!)
Salad dressing or olive oil = 2 Tbsp = shot glass
Peanut butter = 2 Tbsp = shot glass (about 8g of carbs)
Ice cream = half cup = half baseball (high in sugar)
Cheese = 2 ounces = 2 fingers (stick with low carb)

2: Read the serving size information on the Nutrition Facts on the package

Processed foods have a nutrition facts label and the first thing it shows is the serving size. All the calorie and nutrient information that follows is calculated per serving. But sometimes the serving size is tiny compared to what people really eat.

For example, cereals usually list the serving as half a cup (one ounce). Even KIDS eat more than that. Read this carefully!

3: Understand how many servings are in a package
As a follow on to the previous tip, it’s important to know how many servings are in a package.

A small bag of Doritos has about 2.5 servings! (That means two and a half times the calories you were expecting)

A bottle Naked Juice or POM actually has TWO servings of liquid. A serving of juice (or soda, or water) is 1 cup (8 fluid ounces), but these bottles usually provide you with double that amount, 16 ounces. (Share with a friend, or better yet, drink water!)

4: When eating out, ask for the small or kids sized portions

Restaurant and fast food meals have massively increased in the last 30 years.

A 280 calorie Caesar salad in 1985 is now over 700 calories! (The kid’s meals are actually the size of what was an adult meal 30 years ago!)

5: Never eat out of the bag or box

If you bought a family size bag of pretzels, or a gallon tub of ice cream, the worst possible thing to do is eat straight out of the package and especially in front of the TV or computer–or at your desk. It will cause mindless eating!

6: Put ONE SERVING ONLY on your plate in the kitchen and eat in the dining room and USE SMALLER PLATES!

The easiest way to overeat is having the serving dishes on the dining table within arm’s reach. Plate your food in the kitchen then serve it at the table. Don’t eat all over the house, as well.

The plates have increased in size over the years. If you use a smaller plate for your food, it will feel like you are eating more when you fill it. Use smaller plates.

7: Fresh fruits and veggies, eat more of them than the protein and carbs

Put fruit and mostly veggies on half of your plate. The fiber in produce will help you feel full and less hungry.

Can Lack of Sleep Make You Fat?

Posted on November 11, 2013 by therapysoup

Could lack of sleep be causing you to gain weight?

If you’re feeling sleepy at work, you may be tempted to reach for a doughnut for a quick shot of energy. Later you may skip the gym and pick up takeout on your way home to your family — no time to cook. When you finally find yourself back in your bed, you are too wound up to sleep.

Eventually, sleep deprivation can sabotage your waistline and your health.

The immediate result? You may be able to fight off sleepiness. Poor food choices coupled with lack of exercise set the stage for obesity and further sleep loss.

If you accumulate too much sleep debt, your body will crash.

Not getting enough sleep is common – especially in the U.S.

Understanding the Sleep-Diet Connection

“It’s not so much that if you sleep, you will lose weight, but if you are sleep-deprived, meaning that you are not getting enough minutes of sleep or good quality sleep, your metabolism will not function properly.

On average, we need about 7.5 hours of quality sleep per night, he says. If you are a five-hour sleeper and start to sleep for seven hours a night, you could start dropping weight.

Exactly how lack of sleep affects our ability to lose weight has a lot to do with our nightly hormones.

The two hormones that are key in this process are ghrelin and leptin.

Ghrelin is the ‘go’ hormone that tells you when to eat, and when you are sleep-deprived, you have more ghrelin.
Leptin is the hormone that tells you to stop eating, and when you are sleep deprived, you have less leptin.”

More ghrelin plus less leptin equals weight gain.

“You are eating more, plus your metabolism is slower when you are sleep-deprived.

So, recommendation as part of your new way of life–eating right and following the rules, exercise (even if it is just 15-30 minutes a day of walking) and SLEEP!

I Figured Out Why I Have Been 7 Pounds Away From Goal!

Posted on November 9, 2013 by therapysoup

Portions!!

Look, I had blood tests and they came out good. Because of eating according to the rules, I have low sugar levels (no diabetes risk), by cholesterol levels are fantastic. I get more than enough iron and since I take a mineral supplement daily, all is well!

I eat really well. I eat six protein based meals, every 3-4 hours. I have four small portions of veggies a day, two small portions of fruits per day (and I stick to lower carb fruits like berries and citrus) and two measured out salad portions a day (about a cup of lettuce). I am very good about this.

I avoid grains, sugar desserts, rice and even most beans.

I count carbs (between 50g and 100g per day).

I exercise about 10 hours per week.

I lost all of my weight and then after having to go on steroids for itching last January, I put a few pounds back on and I keep fluctuating between being 7-9 pounds more than I want to be (goal). I look thin, but I want the cushion of not being at the far end of acceptable.

So, I was looking at ready-made portions at Lindora today. I realized that my protein portions have creeped up over time. I have been mostly eyeballing my protein and I haven’t been measuring every meal as much as I used to do it.

So, crash course for me and you on portion control:

Meat is about 4 ounces. 3 ounces for beef. Last night I ate a lean burger (without a bun, as usual). But, it was TOO much burger. It was 1/3 a pound. That is about 5 1/2 ounces. I should have eaten half of it and brought the other half home. I am going to be more cognizant of this. What happens when you do a diet long enough (a way of life), is that your eyes get big and you forget how small the portion has to be in order to stay thin. This happens, especially if you eat out. The portions are outrageous. I could have had half of the beef and half of the egg in the salad and just eaten the other half today.

I have to eat less, more often! 6 times a day, 4 ounces, broken up!

You have to remember this!

I am not fat like I was, but I don’t want to go back to fat either. I am nipping this in the bud before it is too late. I am sharing this with everyone because this is reality–this happens when you work on maintenance after a diet.

I have seen people who are hungry and overeat and don’t realize that they are eating the portion for two to three LARGER people. Ordering a POUND burger AND fries–outrageous. A 50-year-old man, not that active and not that tall–eating that much–it is just asking for medical problems.

Ordering a burger and a bag of fries, just for one person (especially an inactive female) –is fat waiting to happen. These people are all eating about 75g of carbs or more in one sitting. But, I have to be aware that even if I eat meat, veggies and salad–if I overdo portion size, I might be having too many calories and messing up my own weight loss ability.

So, wish me luck on getting back to portion measuring and control.

I Found Delish Protein Bars

Posted on November 6, 2013 by therapysoup

Look, they are 21g of protein, and are delish. 21g of carbs, but 17g of fiber. That means it is 4g net carbs!! And no sugar alcohols–good news for anyone with metabolic syndrome or diabetes.

QUEST NUTRITION BARS!

So far, I have eaten the Chocolate Chip Cookie Dough one and it does taste like cookie dough. I love (and miss raw cookie dough, but it is fattening and dangerous with the raw egg in it). But, this is the closest thing and it is a lot of fiber, making the net carbs low.

The Brownie version is very similar with 5g of net carbs. Only 1g of sugar! This is insane, but wonderful!

The info on the Quest Chocolate Cookie Dough bar:

Calories from Fat	70.00

Saturated Fat	3.00 g	15%

Trans Fat	0.00 g

Cholesterol	5.00 mg	2%

Sodium	310.00 mg	13%

Dietary Fiber	17.00 g	68%

Protein	21.00 g	42%

Calories	190.00

Total Fat	8.00 g	12%

Sugars	1.00 g

Erythritol	1.00 g

Potassium	125.00 mg	4%

Total Carbohydrates	21.00 g

You might consider them a bit pricey. Over $26 for a box of 12 at GNC (a little over $2 a bar), $25 at Smart and Final. The prices are similar at Vitacost.com, but there are more flavors to choose from, including fruit flavors and Peanut Butter.

Weight Loss Can Affect a Relationship

Posted on November 3, 2013 by therapysoup

When I finally joined a medically supervised weight loss plan and learned how to eat better and how to lose weight, it was great that my spouse was right on board and he wanted to do it or help me through it. He went along with the change of eating, food and even places to go to eat. We also started to work out more.

He was supportive. This is key.

A study was done on weight loss and the correlation with relationships, and it was found that a partner’s weight loss did not always generate a positive response in relationships. Some were positive responses, but they also found that:

The partner who lost weight was found to insist his or her significant other to follow a new healthy lifestyle, causing a rift in the relationship. Non-weight-loss partners who were not supportive of their other half shedding the pounds felt threatened and insecure. As a result, they made critical comments, were less interested in sex, or tried to sabotage their partner with unhealthy food to derail their efforts as a means to prevent the partner and relationship from changing.

This study found that one partner’s lifestyle change influenced the dynamic of couples’ interaction in a variety of positive or negative ways, tipping the scale of romantic relationships, up or down. http://www.medicaldaily.com/losing-weight-may-be-bad-relationships-partners-have-less-sex-sabotage-diets-and-feel-insecure

Here is the issue. Some people are insecure and if their partner is able to follow the rules and lose weight and the other one either needs to lose too, but doesn’t have the willpower or they are worried that the weight-loss spouse now looks so good that they will no longer want to be with their partner–then those are the reasons that partners will sabotage your diet.

You have to love yourself and your health. If you are in a relationship with someone non-supportive, there are a few things you can try to do.

1. You can still do things with them and go the same places with them, but you must be able to say no to tempting foods, no matter what.

2. You can explain to your partner that you understand that they have fears, but you feel better and you still love them no matter what.

3. You can start to cook things in the house that taste good and are low-carb and support your partner in some weight loss for themselves.

4. You can start getting out to walk with them and tell them that it is your quality talking time together that means a lot to you.

5. You can explain to your partner that you love them and you want them to stay healthy and live longer.

6. You can invite your partner with you to the doctor or center to see what you are doing and let them see that it isn’t so bad and how key their support is for you to be successful.

However, if nothing works, then you might be in an unhealthy relationship. I would suggest counseling, and at the minimum, for you to get through what you need to do to stay focused on your new lifestyle.

You might also realize that perhaps your relationship has been unhealthy and has led you to put the weight on in the first place. This could be a revelation for you. Something to keep in mind. But, remember, this is your body and no matter who tries to interfere with your diet or exercise plan, you are the one who has to feel fat or have trouble buying or wearing clothes. You are the one to have to deal with medical complications. You have to take care of yourself because no one else will. Show some self-love!

Not my favorite guy, but his phrase is spot on:

Abdominal Fat is Dangerous! Save Your Health!

Posted on November 2, 2013 by therapysoup

I have worked with people who feel that it is not a big deal if they are heavy. They say they feel fine. That “feeling fine” could be short-lived….

Researchers about 10 years ago began to notice that high blood sugar and cholesterol, high blood pressure, heart disease and even certain cancers mostly occurred in people who were overweight or obese and who were mostly sedentary. These problems were eventually called Metabolic Syndrome or Syndrome X.

Further research showed that even people with increased waist size who were not obese were also prone to metabolic syndrome. At this point, the focus of metabolic syndrome research shifted to visceral fat and how different fat locations in our body can make a big difference in metabolic disease.

In fact, excessive visceral fat may be more dangerous and lead to more chronic diseases like diabetes, high blood pressure and high cholesterol levels than obesity.

Your BMI could actually still be normal but if you have excessive visceral fat, as measure by waist size greater than 40 ins in men and 35 ins in women, you have the same increased risk factors as someone overweight or obese.

What To Do About This Type of Fat:

Studies investigating abdominal fat and aerobic exercise have shown that exercising can effectively target this fat area and reduce waist size better than using weight loss alone.

In fact regular aerobic exercise just 30 to 45 mins per day, where you actually sweat, has seen some very positive outcomes.

Supplements that target the satiety, the term used to describe our hunger for food, have become an effective tool for weight loss. We know certain foods depending on their flavors, such as sweet, salty, and sour, can activate appetite centers in the brain in various ways. This is also depends on the type for the food fat, carbohydrates, and protein all cause different reactions.

One of the major reasons attributed to high protein diet’s effectiveness is the ability of protein to reduce our appetite and make us feel full.

Therefore, my Skinny-Rules, which involves only 50 to 100g of carbohydrates per day and around four ounces of Protein consumed every 3-4 hours, six times a day–is enough to help you lose weight…but to lose that extra belly weight, you need to start MOVING! You have to exercise. Even if it is just 30 minutes a day. Walk the dog, walk briskly around the mall…but you have to move. Start with just 10-15 minutes and work your way up. Just 30 minutes a day, at least 3-4 days per week, will help you look your best as you are losing weight.

And if you suffer from fatigue or any illness, then try to take it slowly and do slow walking or swimming. Even chair exercises you find on Youtube can help you. But, don’t give in to your pain, fatigue or fat. Do something about it, even if it is baby steps every day.

Your Diet Could Be Causing Your Depression

Posted on November 1, 2013 by therapysoup

Research was done that shows us that carbohydrates can cause inflammation (besides your waistline)–causing depression!!!

http://www.medicaldaily.com/pasta-and-depression-grains-and-other-carbs-could-be-affecting-your-mood-261266

Results indicated that women who ate red meat and refined grains such as bread, pasta, and chips were at a 29 to 41 percent increased risk of being diagnosed with or receiving treatment for depression. Prolonged use can cause damage to parts of the body and the brain.

The good news is that there are certain foods which boost mood and control inflammation: Olive oil, coffee, wine, fish, and certain vegetables.

So, for those of you who have been fighting to get off of refined flour products and bad carbs, does this information help you want to do it?

If you choose to do it, follow the rules:

https://skinny-rules.com/?s=rules&submit=Search

Jambalaya or Gumbo Low Carb Knock Off

Posted on October 31, 2013 by therapysoup

My friend, Anne, wrote me and told me that she makes a sausage and shrimp dinner that her family likes. I never would think to put those two things together, but she likes it. She puts in vegetables and salad too.

The name of the sausage is Open Nature Smoked Andouille Chicken Sausage.

I found sausage and shrimp jambalaya and gumbo recipes on the internet, but I finally found one that is low carb. I will include that at the end of this blog. Don’t eat the jambalaya or gumbo the way it is done–too many carbs. I am glad Anne does it a low-carb way.

The carb count on the sausage is pretty good. 1g of carb per link. Protein is 16g. So that part is great, but then there is the sodium.

Points to remember:

1. Sodium is not such an issue in losing body fat, but it is an issue in retaining water weight and if you have high blood pressure. One link is 570mg.

It is recommended that adults under age 51, have less than 2300mg of sodium per day and over 51–1500mg. So, one link is a third of an older person’s recommended intake. What if you ate two links and had more sodium in the day too? Sodium hides in many things. You have to be aware that most canned and frozen foods are high in sodium.

To compare, a slice of medium bacon, known to have nitrates and sodium has 185mg of sodium in it.

If you have blood pressure or heart issues, or edema issues, you especially have to watch your intake of sodium and it also stores a lot of water weight.

She also has it with frozen shrimp. Just a note: 3 ounces of fresh shrimp is around 140mg of sodium vs. 300mg for frozen shrimp. But, there are no carbs in shrimp.

2. Put more veggies on the plate and only 4 ounces total of the shrimp and sausage, and it is important to weigh or measure.

The meal looks delicious, but since it is high in sodium, make it a once in a while treat or you will retain water and it will show on your scale.

3. It is best to buy fresh. Fresh sausage and shrimp will probably save at least half of the sodium in frozen foods.

Low Carb Sausage and Shrimp recipe

½ lb cleaned and deveined shrimp

½ lb Kielbasa sausage

2 Tbsp butter

2 Tbsp olive oil

4 large cloves garlic

Juice of 1/2 lemon

1/2 cup chicken stock

Pinch of dried hot pepper flakes

Salt and pepper to taste

Heat the butter and oil in a skillet over med-hot heat. Add the kielbasa and brown on each side. Add the garlic, lemon juice, chicken stock, pepper flakes, salt and pepper. Bring to a boil, lower heat, and simmer for 3 minutes.Add the shrimp. Cook, stirring frequently, for 4-5 minutes until the shrimp are pink. Remove from heat. Place on serving plate and pour sauce over shrimp from the skillet (or serve on the side for dipping).

Sautéed some asparagus with garlic powder and season salt as a side dish. (10g net carbs)

That is on the internet with the low carb recipe….and here is my friend’s plate:

Low-Carb Chicken Piccata

Posted on October 29, 2013 by therapysoup

My sister-in-law sent me this low carb recipe for piccata.
You can make it with turkey or chicken. It is actually quite good.
This particular time, I forgot to do what she suggested and cut
the fillets in half. Next time–makes for cooking through the
center of the meat faster. My husband ate a cutlet and he really
liked it. Consider serving with veggies, salad! Low
Carb Piccata (about 4g of carbs per cutlet) •4
turkey or chicken cutlets (about 5-6oz each) •1/4 teaspoon! salt
•1/4 teaspoon ground pepper •1 tablespoon olive oil, divided •1
tablespoon butter •1 1/2 cup chicken broth •2 tablespoon shallots,
chopped •2 cloves garlic, minced •1 teaspoon flour •1 – 2
tablespoons lemon juice •1 tablespoon capers, drained •1 tablespoon
flat leaf parsley Sprinkle turkey with salt and pepper. Heat a
large skillet over medium high heat. Add 1 teaspoon oil to pan. Add
cutlets and cook 2-3 minutes per side or until done. Remove and
keep warm covered with a sheet of foil. Add remaining olive oil and
1/2 tablespoon of butter to pan. Add shallots and garlic cooking
for 1 minute. Stir in 3/4 cup broth. Bring to a boil and cook for 2
minutes, scraping sides of pan. Combine remaining chicken stock and
flour in a small bowl, stirring with a whisk. Add to pan and bring
to a boil. Cook 5 minutes or until liquid has reduced by half.
Remove from heat and stir in remaining butter, lemon juice, and
capers. Pour sauce over turkey and garnish with parsley.
Nutritional Information Calories: 298
Fat: 10g Saturated fat: 4.1g Monounsaturated fat: 4g
Polyunsaturated fat: 0.6g Protein: 43.3g Carbohydrate: 4.5g Fiber:
0.6g Cholesterol: 83mg Iron: 2.7mg Sodium: 414mg Calcium: 19mg
My Pictures