Tag Archives: food

Birth, Death and Dieting

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I found out yesterday that my oldest dog, Charlie, might have cancer.  I love that dog.  I am pretty devastated.  However, I will not stray from my quest for physical fitness and staying thin.  I still got up and went to Pilates today.  Letting myself go will not make him healthy and I still have two other dogs who need a healthy mom.  I still have a husband who loves me and we will get through this together.

Today’s food will be the same as usual and I will stay on track.  It was my birthday on Thursday and I still ate appropriately.  I had a FEW bites of my husband’s chocolate gelato, but I stuck to my usual low-carb foods for the day.  Tonight, friends are taking me out to an Indian restaurant and I will only eat 4 ounces of Chicken Tikka and some of the Cauliflower of the Gobi Gobi.  NO naan bread, etc.

I will not allow myself to fall into the pit of depression or birthday eating, where you screw up months and years of hard work.  Carbs will NOT make me feel better in the long run.  I will only feel worse because–“Once over the lips, a lifetime on the hips.”

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Some researchers maintain that reducing your carb intake can impact your brain’s serotonin levels, putting you at risk for depression and mood imbalance. Therefore, it is important to eat protein every 3-4 hours, get between 50 to 100g of carbs a day and to exercise to increase serotonin levels.  That is why I made sure I made it to Pilates today.  I will try to get on the elliptical later too.  And I am taking my vitamins.  B Vitamins are really important in times of stress!  I will also take L-Theanine 200mg, which is the most magic remedy for any kind of stress out there and it is a natural protein with no side effects.

So, if you are down–go for a walk, do something.  Not this kind of exercise…..

exercisefridge

 

Here is my Charlie in better times. He loves going to the park (The bench at the park pictured behind him.  I am sure he peed on it!)

charlietramp

Healthy Restaurants Can Still Make You Fat

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I saw an article today about how Chipotle has good organic food and grass-fed meat.  However, if you still eat one of their burritos, you are getting over 1,000 calories in one meal.  If you get a burrito there and have everything in it…the beans, the rice, the guacamole, etc.–it comes out to be over 100g of carbs.  That is the most you should have in a whole day if you want to lose weight.

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I have written about this before, but I get double salad in a bowl, and I choose to not have the rice and beans (adding up to about 40g of carbs, all by themselves) and I have the cheese, the meat, sour cream, salsa, etc.  You have to pay attention to what you are ordering and what you are eating.

Here is the Chipotle calculator here, but I would think that the numbers are pretty much the same wherever you go.  http://www.chipotle.com/en-us/menu/nutrition_calculator/nutrition_calculator.aspx

I had a client who wanted to lose weight, who brought a giant chicken burrito into my office and she ate the whole thing.  This is why she has not lost weight.  It was two to three times the portion that she should have had.  She should have split it with her daughter, at the minimum!  It was there, so she ate it. But, if she keeps this up, not only will she never lose weight (will gain), but her daughter will eventually have weight issues too if she emulates mother’s overeating style.

Restaurants make big food.  You should always break down your food, put half in a box and then it is out of sight–out of mind.  Then, just eat the half in front of you.  It really is the right size portion that you should have had in the first place–unless you are a very active long-distance runner, an athletic man, etc.  But, most people are sedentary and not that large.  There is NO way they should be eating those adult-sized portions.  It is ok to order from the children’s menu, which actually is the appropriate size portion for the average eater.

AND THEN THERE ARE THE CHIPS:  Each chip is about 2g of carbs.  If you eat the bag of chips that comes with it, it is an extra 63g of carbs–empty calories!

And don’t forget, you can make your own burrito by using low-carb tortillas.  Here is the brand that Costco and other stores has, and it is very low carb.  Tastes good too.

smarttortilla

Choose wisely!!  Don’t suffer and miss out on foods, just realize the restaurants are giving  you high calorie crap and you have to be smart and pay attention to what you are eating.

Diet Jealousy

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boob-jealousy

You’ve given up most of those high-calorie foods you used to love. Exercised every day–even when you didn’t feel like it.  And finally, it’s all paying off–you’re edging toward your weight loss goal — and looking pretty great!

At the same time, you’ve encountered what seems like a surprising lack of enthusiasm or irritating remarks from some of your family and friends — maybe even your partner — about your new look.

As unusual as this may seem, experts say it’s actually quite common to receive some unexpected reactions when you dramatically change your appearance.

“Human beings are hard-wired to resist change, so it’s not uncommon to encounter some resistance whenever change occurs,

When we accomplish a goal — particularly something as difficult as losing weight– it may serve to remind friends and family of their own failed attempts.  That, too, can spark a bad reaction.

MY OWN EXPERIENCE OF JEALOUS NEGATIVE REACTIONS:

I work harded hard at my weight loss and maintenance is a daily routine.  If I lose sight of it, I would gain it back.  So, I have found ways to eat that I enjoy and I embrace my new way of life.  The old way didn’t make me happy.  I left restaurants feeling bloated and stuffed.  I felt bad trying on clothes and I didn’t like how I looked in my clothes.  I spent times not wanting to go out to social occasions because I didn’t want to be the fat lady at the party.
I worked hard to lose the weight.  I learned the rules, learned how to look at carbs and learned what foods had proteins, fiber and carbs.  I work them daily into my diet.  This took time and effort.  It was not an overnight success.  It wasn’t like after a week of hard work, that I suddenly lost the weight.  I also had to kick my exercise up a notch to burn off calories.  I work out more now than I ever have and I do it because it makes me feel strong and it helps me stay skinny.
Sometimes, I will run into someone who remembers me being fat.  They knew I was on a diet and saw me losing and they even asked me how I did it.  I freely shared the information, but some thought that there was no way they could do it and they gave up before they even tried to do it.  This is an issue in that some people grow resentfu that you could do it and they didn’t have it in them to try.
So, then, in some ways, my weight loss becomes a symbol of their inability to accomplish their goals, so they may begin to act resentful — or even act mean to me — even if it is not intentional.  And if their goes involved weight loss, then the resentment can be twice as strong.

If it is a friend who is resentful, you may find that they are suddenly excluding you from activities,.  Some friends or family can even say mean things, taunt you about your new body or even your new clothes.  And some people who are servers at restaurants or work in exercise studios–or even are members of the same gym you belong to, can treat you in a resentful mean way.

TODAY’S JEALOUS NEGATIVE REACTION:

I went to Western Bagel today for and had a post-Pilates Perfect 10 Egg a la Bagel (Egg, cheese, meat and a 10g net carb bagel).  My special treat for breakfast.  I used to have these all of the time, but I now only allow myself something this large once a week and after a hard workout.  I need energy for the morning because I have clients coming in for the next four hours straight.  This woman, asked me tons of questions about how I was losing at the time I was losing weight.  But, then I lost it, and following that for the next 18 months, she always asks me, “So, you are still on that diet???”  I remember her saying she wanted to lose weight when I was slowly losing, but after seeing me keep it off for two years now, she is pissed off seeing me thin.  It was great when I was fat and trying to lose, but being thin and keeping it seems to be pissing her off.

I find myself wanting to tell her to shut up already.  I want to go in and just order my f’ing bagel.  I now find myself hating going there because she might be there and sure enough, she was there.  She asked me again today about, “So, you are STILL on your diet?”  I answered (for the fourth time now), “I am not on a diet, this is my lifestyle and how I eat and how I want to look.”  She then made a face at me like she was in horror!  And she said as she grabbed her two belly folds, “Well, I like how I look and I feel good, so I am ok.”  It was then apparent to me that it was an issue about her, not me.  She doesn’t give a crap about me.  She is a lady at the bagel shop.  She doesn’t even know my name.  There is no happiness or concern for me.  She is feeling resentful and frustrated with herself.  So, I said, “I had reflux, I lost the weight, and it is gone now.  I can’t have a belly or I get sick.  I am happy this way and I want to stay this way.”  So, that was my end of story comment and she nodded.

Will she bring it up again if I go back?  I think she might!  However, I have to remember this is about her. not me.   I will be prepared in the future and say, “I think we shouldn’t discuss my diet anymore.  It is what it is.  I am happy and healthy and that is all that matters”  Because I am sick of it and she should be too.  What can I do?  I will not put on weight for her to feel happier with her issues.  I am very happy with my body and my work.  My husband compliments me and I know that the people who really care about me and don’t have issues say I look good.  My clothes fit well and that was the goal!

HOW TO COUNTERACT JEALOUS NEGATIVITY:

I just have to remember  how I  would feel in a similar situation, or maybe how I felt when others lost weight and you couldn’t,  If I put myself in their place, then I can see that the resentment is all about them and not about me.  I am just a mirror of what they did not commmit themselves to do.

If you ever find yourself being one of the resentful ones, you have to ask yourself what is holding you back.  Anyone can lose weight.  You have to follow the rules.  Stop saying you can cheat once a week and eat a whole slice of cake.  Stop baking cakes in your house, because you will be tempted to eat more than a small piece.  If you have to cheat, there are alternative ways to bake items using almond flour, unsweetened cocoa, coconut oil, Truvia, Stevia, etc.  You can make these things.  Google recipes.  Don’t be lazy.

You can also buy a small piece of something bad to have once a week.  However, I have seen some people on diets recommend to people to have these cheats in the house and it is a terrible idea.  It sets you up for temptation.  And the people who recommend these things are usually still overweight.  I am at goal, I stay at goal.  I think I know what it takes.  And if you don’t follow these rules, then don’t get mad at me when I come up to you and order an Egg a la Bagel!  It is not my fault that you put a batch of brownies in your house and they are calling your name!

What Kind of Carb-Eating Dieter Are You??

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I had a conversation today with a lady who wants to eat well and keep her weight down, and she thinks you have to eat all carbs in the morning.  I realized how many people really have no idea what is good for a diet or not.

Myth:  You have to eat toast or some kind of grain at breakfast because you need carbs for energy.

Here is the deal.  You need protein!  You get little protein in bread.  Eggs, meat, dairy, nuts, yogurt–they have protein.  Bread is low on the list.  Also,  I told her that I had some fruit with my eggs in the morning and she seemed to not realize that fruit has carbs.  So, to have fruit and bread–I know my body.  It does need so many carbs at once.  Her philosophy, have carbs earlier in the day and little to none later.

Is she right?  Yes and no.

Why?  It depends on your body.  Everyone is different.  Here are some rule of thumbs on carbs throughout the day.   Everyone has a different body type and there is no set rule of thumb for everyone.  Which of these five Carber-types are you?  Are you a late night carber, morning carber, day faster and later one meal carber, few carbs per meal carber or a post-workout carber?

carb eater

1.  THE LATE NIGHT CARBER:

  • Questions: Workout at night? Have diffulty sleeping? Crave starch, salt and/or sweets in the evening? Find yourself ravenously hungry in the morning?

Answer:  If so, save your entire days carb intake for the evening.  If you notice you sleep better and your hunger, energy, and cravings are better controlled the next day AND the end of the week shows improvement in body composition, you have moved one step closer to your metaboloic needs.

2.  THE MORNING CARBER:

  • Questions:  Workout in the morning before eating? Crave coffee and pastries for breakfast? Notice low energy all day if you don’t have morning carbs? Find yourself insatiably hungry at night?

Answer:  Then eat all your carbs in the morning, and skip them the rest of the day.

3.  THE DAY FASTER, LATER ONE-MEAL CARBER:

  • Questions:  Don’t feel hungry for most of the day until after lunch? Have high energy despite not eating? Tend to hold onto your muscle mass?  Get sick and tired of worrying about preparing meals for the day and stressing about what to eat? Are able to go the whole day without food and still eat sensibly at night?

Answer:  Then, consider fasting the entire day and eating only one big meal (including the carbs) in the evening.

4.  THE FEW CARBS PER MEAL CARBER:

  • Questions:  Feel low energy when you don’t eat? Get a foggy head and can’t think clearly unless you have carbs? Are you insulin resistant and tend to “feel hypoglycemic”? Overweight or obese? New to the fat loss lifestyle? Then you will likely be better off eating small frequent meals with each meal containing small amount of carbs (5 to 10 bites).  (THIS IS ME)

Answer:  These meals should also be accompanied with a good portion of protein.

5.  THE POST-WORKOUT CARBER:

  • Questions:  Have difficulty gaining muscle? Train intensely with weights? Having difficulty recovering from exercise? Are an athlete with performance goals?

Answer:  Then eat carbs post-workout as well. 30 to 50g whey protein and a large banana may give you just the right insulin kick at just the right time to take your fat burning and muscle-building game to the next level.

 

So, figure out what kind of carber you are and work with it.  Take your diet to a whole new level, based on your body’s needs!

21 Day Challenge!

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All over Facebook is a 21 Day Challenge.  I have done this 21 Day Challenge for the most part now since Sept 8, 2011.  Here is the challenge:

21 Day Challenge!!!
NO CHIPS
NO SODA
NO DIET SODA
NO CHOCOLATE
NO CANDY
NO WHITE BREAD
NO COOKIES OR BISCUITS
NO FAST FOOD
NO CAKES/PASTRIES/MUFFINS

no_chocolate_mouse_mat-p144740554158989208eng3t_400

How I have done this challenge, but my way!

–I have done fast food, but I make choices that involve salad and not-so-fast-foodish.

— I only have chocolate in protein bars or low-carb items.  Best low-carb chocolate bars in my opinion, Power Crunch (Trader Joes, Smart and Final and Vitacost.com) and Nature Valley Protein Peanut Butter Dark Chocolate bars (Target and Costco).  And this one is delish!  http://www.vitacost.com/bionutritional-research-group-choklat-crunch-protein-crisp-bars

–I never have had regular soda, but I admit to diet soda and even though it is bad for ending cravings, I still have a couple a day.  You still have to drink water.

— I never do candy or anything made with wheat products, unless they are special low-carb ones that I have purchased through Lindora.com or some low carb outlet, and even then, that is rare.  I usually have low-carb frozen yogurt or fruit with whipped cream or low-fat Greek Yogurt.

–I never have potatoes, rice or beans.  Just too full of carbs and starches and puts me on a sugar rollercoaster.

SugarRollerCoaster

The good part of this challenge is to get you to get over craving sugar or things that turn to sugar. It is basically, a sugar detox.  But, if you eat sugars and cheat, then you are NOT detoxing.

The bad part of this challenge is that it offers no assistance in dealing with those torturous cravings.  Even on a medically supervised weight loss program, like the one I did (Lindora), they offered me appetite suppressants.  But, after one day of that and feeling jittery, I researched and found my own way to get over it.  There are plenty of books that explain it, like Dr. Mark Hyman, whose book and information is on the blog before this (August 23. 2013).  However, how to get over cravings in a nutshell:

1.) Balance blood sugar.

When blood sugar is low, you’ll eat anything. To better balance blood sugar, eat a small meal or snack that includes healthy protein, like seeds or nuts (measured out because they are high in carbs) , low-fat Greek Yogurt, two tablespoons of almond or peanut butter, or eat any meat, a protein bar or drink (check on the ones that are lowest in carbs) and cheese, every 3 to 4 hours.

2.) Eliminate liquid calories and artificial sweeteners.

Sodas are full of chemicals and high fructose corn syrup. Processed fruit juices are awash in sugar. Try sticking with water and green tea. Green tea contains plant chemicals that are good for your health. And, last but not least, don’t succumb to the diet-drink trap. The artificial sweeteners in diet drinks fool the body into thinking it is ingesting sugar, which creates the same insulin spike as regular sugar.  I have to admit, I use artificial sweetener in my coffee and soda and I still lost weight, but this can spike cravings….just sayin’.  Reason why I also take fiber to feel full.

3.) Eat a high-quality protein at breakfast.

Ideally, you’re eating quality protein at every meal, but, if you need to prioritize one meal, choose breakfast. Studies show that waking up to a healthy protein, such as eggs, nuts, seeds, nut butters or a protein shake help people lose weight, reduce cravings and burn calories.

4.  Increase fiber.  Helps you feel full and keeps you from overeating.

5.  NO wine or beer.  If you MUST have a drink, stick with a vodka mixed drink and keep it to a minimum.  Wine and beer have sugar and alcohol takes so much energy in your body to be processed, then your body doesn’t have the energy to also burn fat, so you won’t lose much weight if you drink.  Remember that.

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And as in any addiction, if you fall off the wagon, then get back on!  Never give up.

The 7 Habits of Fit People

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What do fit, strong people do as part of their lifestyle habits?

1.  They don’t “diet!”  They make their eating style their lifestyle.  I eat the same way daily and I mix up what I do eat. I eat every 3-4 hours.  I have some form of eggs for breakfast (scrambled, hard-boiled, omelette) and sometimes ham or bacon with it.  I have a healthy snack.  Then, lunch is some form of a healthy salad with a delish protein either in it or on the side.  I have fruit twice a day, veggies twice a day (sometimes with my lunch and dinner or I vary it).  I have another snack before dinner (can even be a low carb chocolate snake or protein bar), and dinner is similar to lunch, but I make it slightly different and tasty.  And my last snack could be anything, including low-carb ice cream or frozen yogurt.  I enjoy my food.  I pick tasty things, but I steer away from heavy carbs.  This is my life and I am skinny for two years now.

2.  Eat Breakfast.  See number one.  You set off your metabolism and your mood for the whole day with breakfast.  Start the day right.

3.  Enjoy your exercise.  I love going to my Pilates and yoga classes.  I enjoy the elliptical time I do because I use my IPAD and catch up on things.  Some people love meeting a friend and going for a hike or a bike ride.  Some people swim, play racquetball, Zumba, Salsa, belly dance, etc..  Find something you like to do and do it.

4.  Make  Fitness a Priority.  I make my plans every week in my planner on what times my classes are and what times I will go on the elliptical.  If you have a hectic schedule, you must find places in it for exercise.  If you don’t come first and you break down, then all of the things that you do won’t be done anymore because you are too sick to do it.  Trust me, I know what that is like and you don’t want it to happen to you.  Don’t take your health for granted.  You can break it down by NOT maintaining your machine (body).

5.  Don’t compare yourself or your body to others.  Everyone is different.  Look at the Williams’ sisters in tennis.  Their bodies are different from many other tennis players.  They are very strong and they are winners, but they are considered larger–but they are fit.  Everyone is different.  Just be the best  YOU that you can be.
best

6.  Find Support.  If your friends, peers, workmates or family try to sabotage your efforts, then find SOMEONE who can support your healthy eating habits and exercise.  Find a running buddy, a healthy lunch buddy, go to Overeaters Anonymous meetings, go to counseling–just don’t stick around people who are jealous of your efforts or just don’t get it!

offering cookies

7.  Learn to say NO!  It is ok to say no.  Someone knows you are on a diet or not, and offers you cookies that they made SPECIAL FOR YOU!  You say, “Thank you, so kind of you, but I am not eating cookies right now.  Please let me give them to someone.”  Your accepting cookies, which will call your name and make you want to eat them is not a good thing and you can’t be afraid to upset someone if it means you going off of your planned meal changes.  You should tell people up front that you can’t have sugar.  Sometimes it is easier to just blame your doctor.  You don’t have to tell people you are changing your diet.  You can just say, “Oh thank you.  My doctor told me that I can’t have sugar right now and it is doctor’s orders.”  It is hard to argue with your doctor.  If you say YOU want to diet, you have to be strong enough for people to argue and say, “One cookie won’t kill you,” “It is ok, you look fine, you can eat a cookie.”  ETC!  SO, sometimes it is easier to say your doctor said so and that is that.  Whatever you have to do, but do it.  Even my own mother used to try to shame me into splitting a desert with her and I would say, “NO!”  And she sulked, but who is being the child?  And interesting enough, she is the one who is pre-diabetic.  So, I have to be in control of my own destiny.  When I go out to restaurants and they want to bring bread to the table, I tell them up front NOT to bring the bread.  I have learned that it is no one’s business what I eat or why.  If someone wants to challenge me, I say, “This is my diet and that is the way it is and I don’t want to talk about it anymore.”  Seriously, it is NO one’s business!

Sugar Makes You Fat and Does Other Bad Things To Your Body Too

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Excessive sugar in the diet is not the best idea when it comes to healthy living.  Many people are consuming sugar in higher than moderate amounts.  Worldwide, people we are consuming about 500 excess calories a day, just from sugar–which in turn, can cause you to gain a pound a week.

sugar-silent-killer

Sugar Also Can Do Damage in Other Ways:

1. Sugar can damage your heart
A 2013 study in the Journal of the American Heart Association displayed strong evidence that sugar can actually affect the pumping mechanism of your heart and could increase the risk for heart failure. The findings specifically pinpointed a molecule from sugar (as well as from starch) called glucose metabolite glucose 6-phosphate (G6P) that was responsible for the changes in the muscle protein of the heart. These changes could eventually lead to heart failure. Approximately half of the people that are diagnosed with heart failure die within five years.

2. Sugar specifically promotes belly fat
Adolescent obesity rates have tripled in the past 30 years and childhood obesity rates have doubled. . One factor that seems to inflict obese children is fat accumulation in the trunk area of the body. Why? One cause may be the increase in fructose-laden beverages– — setting the stage for a big belly and even bigger future risk for heart disease and diabetes.

sugar-deserves-a-societal-intervention

3. Sugar is the true silent killer
Move over salt and hypertension, you’ve got competition. Sugar, as it turns out, is just as much of a silent killer.  A 2008 study found that excess fructose consumption was linked to an increase in a condition called leptin resistance. Leptin is a hormone that tells you when you’ve had enough food. The problem is, we often ignore the signal our brain sends to us. For some people though, leptin simply does not want to work, leaving the person with no signal whatsoever that the body has enough food to function. This in turn can lead to over consumption of food and consequently, obesity. And this is a silent killer because it all happens without symptoms or warning bells. If you’ve gained weight in the past year and can’t quite figure out why, perhaps you should look at how much fructose you’re feeding your body.

4. Sugar may be linked to cancer production and may effect cancer survival 
In the world of nutrition, it’s hard to talk about sugar without talking about insulin. That’s because insulin is sugar’s little chaperone to the cells, and when too much of it is consumed, or our insulin does not work (probably because we’re eating too much sugar) and the body revolts. One connection that has been well documented in the literature is the link betweeninsulin resistance and cancer . A 2013 study found that sugars in the intestine triggered the formation of a hormone called GIP (controlled by a protein called β-catenin that is completely dependant on sugar levels), that in turn, increases insulin released by the pancreas. Researchers found that β-catenin may in fact affect the cells susceptibility to cancer formation.

5. Your sugar “addiction” may be genetic
If you’ve ever said, “I’m completely addicted to sugar,” you may actually be correct. A recent study of 579 individuals showed that those who had genetic changes in a hormone called ghrelin consumed more sugar (and alcohol) than those that had no gene variation. Ghrelin is a hormone that tells the brain you’re hungry. Researchers think that the genetic components that effect your ghrelin release may have a lot to do with whether or not you seek to enhance a neurological reward system through your sweet tooth. Findings with this study were similar to study conducted in 2012 as well.

6. Sugar and alcohol have similar toxic liver effects on the body
A 2012 paper in the journal Nature, brought forth the idea that limitations and warnings should be placed on sugar similar to warnings we see on alcohol. The authors showed evidence that fructose and glucose in excess can have a toxic effect on the liver as the metabolism of ethanol — the alcohol contained in alcoholic beverages had similarities to the metabolic pathways that fructose took. Further, sugar increased the risk for several of the same chronic conditions that alcohol was responsible for. Finally, if you think that your slim stature keeps you immune from fructose causing liver damage, think again. A 2013study found that liver damage could occur even without excess calories or weight gain.

7. Sugar may sap your brain power
Sugar may have accelerated the aging process. A 2009 study found a positive relationship between glucose consumption and the aging of our cells.  Aging of the cells consequently can be the cause of something as simple as wrinkles to something as dire as chronic disease. But there is other alarming evidence that sugar may affect the aging of your brain as well.  A 2012 study found that excess sugar consumption was linked to deficiencies in memory and overall cognitive health.

8. Sugar hides in many everyday “non-sugar” foods
While many of my patients strive to avoid the “normal” sugary culprits (candy, cookies, cake, etc.), they often are duped when they discover some of their favorite foods also contain lots of sugar. Examples include tomato sauce, fat-free dressing, tonic water, marinates, crackers and even bread.

9. An overload of sugar (specifically in beverages) may shorten your life
A 2013 study estimated that 180,000 deaths worldwide may be attributed to sweetened beverage consumption. The United States alone accounted for 25,000 deaths in 2010. The authors summarize that deaths occurred due to the association with sugar-sweetened beverages and chronic disease risk such as diabetes, heart disease and cancer.

10. Sugar is making us fat
The lack of other nutrients in sugar actually makes it much easier to eat gobs of it with no physical effects to warn us of the danger that lurks. Sugar will give you the calories, but not the feeling that you’ve had enough. That’s why you can have an entire king-size bag of licorice (with its sky high glycemic index) at the movies and come out afterwards ready to go for dinner.

Answer:  You have to cut down on the sugary snacks, beverages and foods (Honey Nut Cheerios) and you need to start eating more foods that focus on  better nutrients.  Foods rich in fiber, fat and protein  all have been associated with increased fullness.

Eat meat, fish, cheese, low-fat Greek Yogurt, vegetables, salad, and in moderation–beans, nuts and seeds, whole grains, and fruits.

Carbs Can Cause You Do Be Fat, Have Acne and Wrinkles!

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http://www.dailyglow.com/skin/are-carbs-bad-for-your-skin.html?pos=1&xid=nl_TodaysHighlightFromDailyGlow_20130729

According to dermatologist, Dr. Jessica Wu, carbohydrates are an important source of energy, but people eat too much of them and not enough protein.  This can lead to high blood sugar and insulin levels, which then can make your body store fat and can affect the appearance of your skin.

Problem:

Besides making you gain weight or have trouble losing weight, carbs can cause acne and wrinkles!

Carbs (such as bread, pasta, rice, potatoes, muffins, and other baked goods) can aggravate acne breakouts.A high carb diet can cause an increase of androgens (“male” hormones that stimulate oil glands and cause acne) after just one week.  Carbs are also broken down into glucose (blood sugar), which interacts with proteins in the skin, stimulating enzymes that break down collagen and elastic tissue and resulting in thinner skin that’s more likely to wrinkle.

acne

The solution:

Avoid refined grains, such as white toast, pastries, white rice, and white pasta.  Instead, choose whole-grain products, which are digested more slowly, thereby producing less dramatic blood sugar elevations. In fact, the most important key to keeping your blood sugar balanced is the composition of the carbs you eat. In other words, it’s good to add chicken to your pasta, or peanut butter to your toast, but it’s much more important that your pasta be made of whole wheat and that you choose brown instead of white rice, and whole-wheat bread instead of pastries or muffins.  AND MOST IMPORTANTLY, if you are going to eat grains, keep it at a minimum and count carbs because if you want to stay thin, then you should not be having more than 100g of carbs a day (50-100g).

goodcarbs

 

Breakfast Is The Most Important Meal of the Day For Concentration and Skinniness

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Eating a balanced breakfast sets you up to succeed in your healthy eating and your focus for the entire day. Studies support that you need to start your day off with a healthy breakfast because there are many benefits to eating it.

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The benefits of breakfast include:

IMPROVED MOOD:

Eating breakfast can lift your mood. People who don’t eat breakfast are more tired and irritable.

MORE ENERGY FOR THE DAY:

Before you eat in the morning, your body (like a car with little gas) is running on empty. You get energy from high-quality protein, carbohydrates, and fats.

BETTER CONCENTRATION:

Eating breakfast also improves your ability to problem solve. You will be more productive and better able to handle tasks that require memory. Going to work or sending your kids to school sets everyone up for a mismanaged workload and poorer performance than those who eat a healthy breakfast (pop tarts is not healthy!)

WEIGHT MANAGEMENT:

Studies show that if you eat breakfast, you’re more likely to be at a healthy weight than people who don’t eat breakfast.

VITAMINS AND MINERALS:

Having an egg or two, with some low fat cheese or turkey (I put vegetables and/or spinach in mine) and a piece of fruit will give you great protein, minerals and vitamins. If you are able to put in some flax, chi or other seeds into your eggs, then you are adding good carbs and fiber. For those who are able to fit in the carbs for the day count of 50 to 100, you can have a slice of whole grain bread or just a small measured portion of oatmeal (depending on the brand is oatmeal, a cup of oatmeal is about 30g of carbs), whole-grain cereal (not the high sugar Honey Nut Cheerios). Try a little almond butter instead of butter. 2 tablespoons of peanut or almond butter equals 6g of carbs. Another great breakfast option is Greek yogurt. Strawberries and blueberries are great in yogurt, cereal and oatmeal.

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Please pull out a measuring cup and become acquainted with how small a cup is vs. what you might thing a cup looks like in your mind.

Basics of a Quick and Balanced Breakfast

One of the most common excuses for not eating breakfast is being short on time to get to work or school. But breakfast doesn’t have to be fancy or time consuming. You can wake up just a little earlier to fit in a nutritious breakfast. The small investment in time in breakfast (and in you) pays off through the whole day.

If you really love cereal, then compromise and put a few for flavor and texture in your oatmeal or your yogurt.

Next time you’re racing against the clock, try these effortless and healthy breakfast ideas:

*You can make a quick smoothie with yogurt and fruit, with some ice cubes. Throw in some chi or flax seeds.
*Western Bagel and some low carb places sell low carb bagels. The Western Bagel Perfect 10 bagel is really good. Lots of fiber and protein and 10g net carbs. Get them at Westernbagel.com and refrigerate them.
*Have hard-boiled eggs available and ready to grab on the run. Places like some selected Costco and Trader Joes has them already hard-boiled and peeled, in bags, for those who really are super busy.
*Low carb shakes in a can (like Pure Protein) or low carb protein bars (like Power Crunch or Nature Valley Protein Peanut Butter Dark Chocolate).
*Low carb Greek yogurt in a small ready-to-go containers (like Dannon Greek Light and Fit)
**Come on, scrambled eggs don’t take that long.

Low Carb/High Protein Snacks (in between your daily three meals)

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You should be eating breakfast, lunch, dinner–all low carb/high protein.  However, you are supposed to eat every 3-4 hours, so you need a snack before lunch, before dinner and after dinner…..6 protein meals in all for the day.  What could you have as a protein snack?

fuel

15 Protein Snack ideas:

1.  Skim or low-fat cheese sticks or mini Baby Bells.  No carbs and about 80 calories in one.

2.  Hard-boiled egg.  No carbs and about 70 calories in one.

3.  Turkey slices.   4 ounces.  About 2-4g carbs and about 140 calories.

4.  A quarter cup of nuts.   About 4-9g carbs.  About 180-200 calories.    (25 pistachios is about 100 calories)

5.  Cottage Cheese with Nuts or Flaxseed.   Cottage cheese is packed with energy-boosting lean protein.  Sprinkle two tablespoons of ground flaxseed or one tablespoon of nuts on a half cup of fat-free or 1 percent reduced-fat cottage cheese for a nutritious, filling snack. 4-7g of carbs.  130-140 calories.

6.  Two tablespoons of peanut butter or almond butter (on celery or on a spoon).  About 6g of carbs, 150 calories.

7.  A cup of Edamame.  About 12g of carbs.  About 15o calories.

8.  Veggies with Guacamole or Hummus
Guacamole and hummus (made from nutrient-rich, high-fiber chickpeas) both make great snacking dips. Try a quarter cup of either with sliced vegetables for your next mid-afternoon pick-me-up.  13g of carbs, 120-150 calories.

9.  Sunflower seeds, half a cup of shelled ones— is a good snack-sized portion.  4g of carbs, 120 calories.

10.  Sliced cucumbers, baby carrots, or pepper strips and pair with a half cup of nonfat or low-fat cottage cheese.  10g of carbs (the veggies mostly) and 110 calories.

11.  Sliced small apple and topping it with a level tablespoon of natural peanut butter.  22g of carbs (the peanut butter is 3g per tablespoon..it is the apple that carries the carbs here.  166 calories.

12.  Six-ounce container of calcium-rich non-fat plain or artificially sweetened yogurt with two tablespoons of ground flaxseed . For added variety, swap the flaxseed for 1 tablespoon chopped almonds, pecans, or walnuts.  Greek Yogurt (depending on the brand, has less carbs–like Dannon Lite and Fit GREEK.  150 calories, 20 g carbohydrates.  And most PLAIN Greek Yogurts are very low in carbs.

13.  Sugar-free ice popsicles.  4g of carbs, 15 calories.

14.  Sugar-free baked items.  Examples:  http://www.joybauer.com/healthy-recipes/chocolate-angel-food-cake.aspx, http://www.joybauer.com/healthy-recipes/sour-cream-coffee-cake-with-cinnamon-and-walnuts.aspx and http://www.joybauer.com/healthy-recipes/chocolatehazelnut-biscotti.aspx and my recipe https://skinny-rules.com/2013/05/28/you-can-have-your-cake-and-eat-it-too/

15.  Smart Carb frozen dessert (ice cream)