A Moment on the Lips, A Lifetime On The Hips

Over three years ago, I began my weight-loss journey.  I call it a journey because it is a long road traveled and it is never really over, even when you reach your weight destination. Because if you ever get there, then you have to learn what to do to keep it off and that is a journey in itself.  Starting today and keep going day by day and inch along, even if it is at a snail pace.  You will eventually get there….

year

So, let’s say you begin with a diet or following the Skinny-Rules to lose weight (https://skinny-rules.com/2014/03/18/my-weight-loss-rules-that-made-me-skinny-and-kept-me-skinny-and-i-eat/). You follow the rules and change your eating style.  You add in some exercise to make it happen even faster and to get fit and healthy (because skinny flabby is not attractive or healthy either).  Then, you are looking different and people start to notice.

Good people who notice changes in you say nice things and compliment you on your efforts and results.  Not-good-people will find ways to discourage what you are doing and what you have done.  You will hear comments that range…..Here are a few……and most of these are said by overweight people who have tried diets and give up too easily and have no willpower over their carb addiction.

  • “You have gone too far.”
  • “You don’t look good.”
  • “Oh, you will gain it back.  Everyone does! ”  (not if you stick to the rules and don’t go back to your old bad habits)
  • “You are anorexic.”
  • “It is unhealthy” (like fat or diabetes is healthy!)
  • “You are too old to be so skinny!”
  • “You have an unhealthy relationship to food.”
  • “You can’t keep eating like that!”
  • “You can’t stay on a diet forever!”  (it isn’t a diet, it is a lifestyle change because the way you eat before was wrong learning or you wouldn’t have gotten larger!)

So, I have heard all of these, but my BMI is 22.  (normal is between 18.5 and 24.5 and I am 22. I would prefer 21, but my body seems to like 22.  I exercise regularly (Pilates 4 days a week, yoga one day a week and elliptical about 5 hours a week).  My Lindora consultant told me that because I work out so much, my muscle is more dense.  She took my measurements the other day and they were the same as when my BMI was 19.  I have been BMI of 22 for a year now and still look good, so I guess this is where I need to be.

I eat between 50 and 100g of carbs per day and I follow the rules.  My deserts consist of things that are low-carb like my One Minute cake recipe from Jorge Cruz.  (I will put it up on my next blog again, but I have it on Skinny-Rules from earlier on.  https://skinny-rules.com/2013/09/04/time-to-eat-some-chocolate-cake-and-not-gain-weight/  I enjoy my eating style and I look hot doing it (so I am told!  :))

So, anyone can say anything or try to guilt me into eating or drinking their calorific food or drink item to make them feel better about doing it, but I worked too hard and care too much about myself to let someone SABOTAGE me.

You have to love yourself and learn to say, “NO!”  That is a hard word to say if you are not used to it and many women are trained to be obliging to people.  If you care about yourself at all and have any self-esteem, you have to learn to say no to saboteurs and to bad food.

A moment on the lips, a lifetime on the hips!

hips

 

 

And you know what?  If friends are not supportive because you are doing what they can’t do and they are jealous–then they are not your real friends and you need some new ones!

 

And the Diet of the Year is??

http://www.medicaldaily.com/best-and-worst-diets-2014-us-news-rankings-added-three-new-fad-diets-year-all-are-terrible-266482

Of the top three diets, rated by  U.S. News & World Report’s, one of the best diets (still) is the Mediterranean diet.  My diet is similar to that diet.  (Other two is the DASH diet and Weight Watchers)

What is the difference between the Mediterranean Diet and mine??

The Mediterranean diet looks like this:

I also eat mostly just these things.  I watch legumes and nuts because of the carbs, but if you count the carbs that you are eating, you can do it.  I have written out what the Mediterranean rules are and my thoughts and differences are in bold type.

The Mediterranean diet emphasizes:

  • Eating primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts
  • Replacing butter with healthy fats, such as olive oil
  • Using herbs and spices instead of salt to flavor foods
  • Limiting red meat to no more than a few times a month (Similar in thaI stick with poultry or pork)
  • Eating fish and poultry at least twice a week
  • Drinking red wine in moderation (optional) (I usually don’t because I would rather have the carbs elsewhere, but you can if you count carbs and if you are trying to lose weight, alcohol slows down the fat-burning process.  You might want to limit it immensely until you are hitting goal.)

The diet also recognizes the importance of being physically active, and enjoying meals with family and friends. (I do this too)

The Mediterranean diet traditionally includes fruits, vegetables and grains. For example, residents of Greece average six or more servings a day of antioxidant-rich fruits and vegetables.(My diet has two servings of veggies twice a day and one serving of fruit twice a day.)

Grains in the Mediterranean region are typically whole grain and usually contain very few unhealthy trans fats, and bread is an important part of the diet. However, throughout the Mediterranean region, bread is eaten plain or dipped in olive oil — not eaten with butter or margarine, which contains saturated or trans fats. (They eat it in small amounts though!  I have mostly given up on breads.  Most here are not whole grain, have gluten and are stuffed full of preservatives and artificial ingredients, which don’t agree with my body and I can’t lose weight and I gain weight when I eat them.  Once in a while, I have a Perfect 10 Western Bagel because it is only 10g of net carbs)

Nuts are another part of a healthy Mediterranean diet. Nuts are high in fat, but most of the fat is healthy. Because nuts are high in calories, they should not be eaten in large amounts — generally no more than a handful a day. (I do this!) For the best nutrition, avoid candied or honey-roasted and heavily salted nuts.

Sweets are in LIMITED doses!  (that is what we are doing wrong in a western diet.  People want sweets daily!)

This diet works and so does mine.  A difference as well, is that I eat my proteins 6 times a day and they are measured out, mostly 4 ounces each and about 3 ounces for beef.  I space it out to every 3-4 hours.  Never let yourself get too hungry.  Keep refueling.  My way is a little more rigid, but it works.

Try this out!  It is not just a diet, it is a lifestyle.  And you are less prone to diseases as you age.

mediterranean-diet_50291a864660e-770x1024

Your Diet Could Be Causing Your Depression

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

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.  

Andouille Sausage Jambalaya

 

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)

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

annedinner

 

 

I Want To Lose Weight, But I Can’t Seem to Do It With My Chips and Ice Cream!

I was talking with someone the other day about losing weight.  They have a desire to do it, but they aren’t willing to learn new habits.  They are in a rut.  They need to re-learn how to eat a healthy lifestyle diet and not just eat foods for a “diet.”  These people want to “nosh” on things when they are home, and they are all comfort foods:  Chips, crackers, ice cream (low-fat).  Their health is not as important as that need to satiate their addiction to carbs, sugar, salt and fat

Wrong  Philosophy Makes You Stay Fat:

chips

If you are eating potatoes of any kind (chips included), and you aren’t putting in any exercise, then you will not lose weight.  You most likely will gain.

Some people think that if food is from Trader Joe’s, that it is good for them.  However, if items have flour in them and are processed, no matter where they are from…they are not good for your diet.

Some people think that low-fat is good way to diet.  I have news for you, NOPE!  Read about it online.  It is an advertising scam that we all fell for and that is why everyone got fat.  We eat low-fat, but they replace things in food to taste good that are high in carbs to make up for it (like Fructose Corn Syrup) and that is the stuff that is making us all fat and getting diabetes.

If you read anything that Dr. Mark Hyman writes about in his Blood Sugar Solution, he talks about how you need to eat food that is fresh and covers a wide variety of colors in the rainbow–eat, not juice and drink.

Let’s look at Empty Calorie Snacks:

1.  Lay’s Baked Potato Chips:  1 ounce bag or about 15 chips:  24g of carbs

2.  Ruffles Potato Chips: 1 ounce bag:  15g of carbs and believe it or not, the light, no fat is more at 17g carbs.

3.  Cheese Its Crackers:  29 crackers:  20g of carbs. (Reduced fat is the same)

4.  Trader Joe’s Mini Cheese Sandwiches:  13 crackers:  16g of carbs

5.  Trader Joe’s Multigrain Crackers:  14 crackers:  22g of carbs.

(AND THERE IS LITTLE TO NO PROTEIN in crackers, so you are eating empty calories.  If you ate something good that had protein, you would be less likely to be too hungry again later and scarf your next meal.  You would be better off making a turkey sandwich on whole wheat or a pita, for the same amount of carbs than to eat a bunch of white flour that does nothing but bloat you.  Eating mindlessly does nothing to help your diet or your health.  If you learn to have a nutritional snack between lunch and dinner and after dinner and stay away from snacking on bad foods, you will feel and look better.)

6.  Dreyer’s Reduced Fat Slow-Churned Vanilla Ice Cream (12g of sugar or about 4 sugar cubes):  for half a cup (have you seen how small half a cup is???):  15g of carbs.  If you eat it like most people, you are probably eating 1 1/2 cups at 45g of carbs.  The three main ingredients of this are all forms of sugar.

Fat doesn’t matter!  THE REGULAR DREYERS is 16g per half a cup.  You are NOT going to keep your weight down with the slow churned REDUCED fat ice cream.

Carbs-are-killing-you-top-Hoboken-NJ

Better Choices:

1.  There is Breyers Carb Smart Vanilla ice cream and that is a better choice if you have to have ice cream.  It is 4g of carbs per half cup.  That is a huge difference.  Less carbs means less sugar–less fat on the body.

2.  A low-carb tortilla or sandwich bread protein sandwich.

3.  A protein salad.

4.  Western Bagel Perfect 10 Bagel at 10g of carbs per bagel.  You could even melt some cheese on it!  Make your sandwiches with it! (sold at Western Bagel or Westernbagel.com)

5.  A low-carb protein bar or shake.

6.  Two low-fat string cheese or slices

7.  Low-carb Greek Yogurt and some fruit

8.  Measured out nuts (look at the label on how many nuts equals how many carbs).  Try to keep your snack under 15g of carbs, which is a lot, considering that if you want to lose weight, you must have between 50 and 100g of carbs per day.  But, if you have most of them in this one snack, it messes up your whole day.

Eat a good protein lunch with salad and veggies so you aren’t starving before dinner and a protein snack will be enough for you until dinner time.

Try this:

(LC) A low-carbohydrate diet minimizes sugars and starches, replacing them with foods rich in protein and healthy fats.

(RF) “Real food” means choosing foods that humans had access to throughout evolution. Processed, unnatural foods with artificial chemicals are avoided.

LCRF is not a “diet.” It is a way of eating, a lifestyle change based on bulletproof scientific evidence.

For more information:

http://authoritynutrition.com/how-to-eat-healthy/

 

 

 

PREPARE Your Daily Protein: For Weight Loss and Reduce Cravings

 

During the day at home or at the office, you might find yourself getting hungry.  You are supposed to eat breakfast, (about 3-4 hours apart from your meals)lunch and dinner, but you are supposed to have three healthy snacks in-between and after dinner (about 3-4 hours apart from your meals).  SIX PROTEIN MEALS IN ALL PER DAY!

Healthy protein snacks/meals can help normalize your blood-sugar levels at crucial points in the day. If you reduce  swings in blood sugar, it helps to curb cravings and keep you on a successful weight-loss track.

I try to keep between 50-100g of carbs a day to lose/maintain weight.  Most meats and cheeses have barely one carb in them.  Nuts, Greek Yogurt and protein bars too have carbs.  Look at labels….

 

10 Suggestions for protein snacks

 

  1. Raw veggies, such as celery, green or red bell pepper strips, cauliflower, and broccoli florets. Use hummus or 2 tablespoons of natural peanut butter for dipping (2 tablespoons).
  2. Lean, reduced-sodium deli meats (turkey or chicken breast, roast beef, boiled ham), about 4 ounces.
  3. Part-skim mozzarella cheese sticks (no more than 2 sticks or low-fat mini Baby Bells).
  4. Nuts (15 almonds, 20 peanuts, or 30 pistachios, or about 1/4 cup of any nut, is a serving), but be sure to stick to one serving and count it toward your daily protein. OR Sunflower seeds (3-tablespoon serving; count these toward your daily protein.
  5. Low-Carb Protein bars or drinks.  Look at the labels.  Try not to go higher than 20g of carbs.
  6. Cottage cheese (1%, 2%, or fat-free varieties) with salsa, or one of your two small servings of your fruit for the day,or chopped cucumber added
  7. Dry-roasted or boiled, ready-to-eat edamame (green soybeans) or a hard-boiled egg
  8. Greek yogurt (plain, nonfat) (again you can add one of your two small servings of fruit
  9. Low-sodium tomato juice or vegetable-juice blend, single-serving can for the day)
  10. Water-packed light tuna or salmon (individual cans or pouches)

Do not eat on the run.  Go shopping on the weekend if you are too busy and buy stuff for the week and put what you need for each day aside the night before and have it ready to go for the morning.  You can have stuff to eat in the car if you have to do it that way, but PREPARE and don’t buy crap at drive-thru places, where you are likely to succumb to cravings or smells.  Learn to do this daily and it will become habit, a way of life and you are more likely to get and stay skinny!

man_eating_in_car

My Advice to Someone Stuck in Non Weight Loss

 Someone I know called me wanting to know how to lose the weight, that the Lindora plan (low carb plan was not working for her).  Here is what I wrote to her:

 

You have to be disciplined. I never eat wheat products anymore, except for exceptions that I will name in a few paragraphs.

This is not a diet, it is a lifestyle of being healthy and eating the right way.  The wrong way got us fat.  We have to retrain our brains.  Sugar is highly addictive and we are addicts.  We have to get through it by recognizing i.

not on a diet

I NEVER do rice or cereal or oatmeal. Never any potatoes. Not worth it. No yams or sweet potatoes either, I gain from it.  Too many carbs, not worth it. And definitely no pasta. If I eat Italian– meat. veggies and salad only. There are delish recipes for cauliflower based pizzas and zucchini slices instead of pasta noodle lasagna on the Internet. I have experimented and love both. The pizza is delish. You could go out for pizza that is regular once in a while, but you can only eat half of a small and it has to be gluten-free with lite cheese–but only here and there.

No booze. Bad for a diet. When you lost weight, a mixed cocktail once in a while, but it is what you do for skinniness. The body does not burn fat when you have alcohol in you.  I do not drink.

I have turned down onion rings, fries, fresh brownies, canolis and you can have a bite once in a while, but I don’t recommend cheating because it is a slippery slope. No chips either. Every tortilla chip, only ONE chip is a gram of carbs. Not worth it. I would rather have a protein bar than eat only 9 chips and eat the same amount of carbs, but way less protein. If it isn’t high in protein, I don’t bother.

Coffee, kills the need to eat.  Water, etc. multi vit’s and potassium.

Example of what I do:

Eat about every 3-4 hours!
Breakfast.
I have either a hard-boiled egg or over-well egg with feta for breakfast. I sometimes add a chicken sausage. No carbs. If you go out, you have an egg or two, no toast. I ask for grilled tomatoes and grapefruit or a small cup of fruit. Once or twice a week, I will eat the Lindora oatmeal or pancakes because they are low-carb. You have to use lite syrup and start looking at labels on everything!  Regular syrup is 50 g of carbs for two tablespoons, yet sugar-free  Maple Grove Farms and Cary’s ..from Ralph’s. and other stores (you would have to look at labels) has about 10 to 12g per quarter cup. See the huge difference?

Before lunch.

Protein snack. Protein bar. Best one around is at Target and  Costco. Nature Valley Protein Peanut Butter Dark Chocolate bar or at Power Crunch bars at Smart and Final and Trader Joes and even online at vitacost.com   These are only about 9g net carb per bar and about 10g protein. More protein, less carb. Vitacost has Power Crunch bars that are made with Belgium chocolate too. Very low carb and decadent tasting.  Kind makes some decent bars, but I prefer the others I mentioned.

Lunch

Always a salad with added chicken, turkey or any lean protein, even at a burger joint near me,  the Counter,I have their smallest 1/3 lb burger in a salad bowl. No carbs in the burger and you watch what you put in the bowl. No fries. Ever. I go to a salad cafe a lot and I told them I wanted a cup of lettuce and two small veggies. So usually half a cup of tomatoes and 1/4 cup carrots. Carrots are the only root vegetable I touch (carbs) and rule of thumb, half of the amount of regular veggies.

Snack a few hours later after lunch

Any of the proteins, Protein bar, Dannon Greek Lite and Fit at 8g of carbs per cup and I put a cup of cut up strawberries in it. Eggs, low-fat cheese slices or baby bells or string cheese, a small bag of measured out nuts, a protein shake or hot chocolate  by Lindora. Maybe the oatmeal, chicken sausage or low-fat hot dog. Maybe turkey burger. maybe low-fat chocolate pudding. Maybe an In and Out burger wrapped in lettuce, protein style (Carl’s does this too on their $6 burger). I always have protein snacks at work. Keep extra bag of sunflower seeds in my purse for emergencies. Can’t go for 6 hours without a protein hit. Bad for the metabolism.  Lite string cheese or a couple of Lite Baby Bells are good too.

Dinner:

Same at lunch. I can even have split baby back and tri tip combo with john , with a small side salad. Tasty.  Also, Lindora has a low-carb pasta they sell and it is delish. You can get their stuff at Lindora.com and don’t even have to be a member. I use only a little sauce, just like the cauliflower-based pizza.  I make a good turkey meatloaf too and I have that on my blog.

I have rules and recipes on my blog, skinny-rules.com and If you scrolled back to September of last year and look at all of my posts, every rule and all recipes are on there over time.

A few hours after dinner

A protein that is like a dessert. Again any Lindora chocolate product, protein bar, and then I get every day if I can, a carbolite that is only 2g of carbs per ounce. Regular frozen yogurt is between 6g of carbs and  more per ounce.  I eat Carbolite, which has protein, low carb….lost weight with it.  But, some markets like Ralph’s have Smart Carb ice cream, and that is low too.

I research every day. I write my blog a few times a week. I research, read labels, google ingredients on nutrition counter sites and work to learn the carb count and try to keep carbs at about 59 to 70g a day. I research and write about it on the blog.  I cook and put it on the blog.

Wheat products I will do: Western Bagel’s perfect 10 bagel is only 10g net carbs. I never gain on that bagel. I eat it with lite cream cheese or an egg on it.  Also, I make a great turkey or chicken burritos and I put the recipe on my blog.  I use a low-carb tortilla from Costco or Trader Joes at less than 7g of carbs per burrito, BUT a regular burrito shell is about 40g.  The less than 7g  of carb shell tastes good, so why have a regular shell? Also, all of this is brown wheat as fiber. Fiber fills you up. A regular white dough bagel will not fill you up. This is how Gwyneth Paltrow feeds her kids. Low carb only. They are thin.

I go out to eat and i get fish or meat, I get veggies and salad, no rice or potatoes.

Netrition.com and carbessentials.net have things you can buy.  There are some stores in some neighborhoods that are sugar-free or low carb stores.  Look them up on the internet.

If you are not losing weight, then it sounds like you are not following the rules, reading labels, and picking the right food eat. You are likely not prepping for your meals and snacks throughout the day. Even fast food places like Chick Fil A and Jack in the Box and Trader Joes and other markets have salads with just chicken in them. I eat those at times. Even at restaurants, I have ordered a side of eggs with grilled tomatoes and fruit or brisket sandwich, took the bread off, ate half of the meat with mustard and had salad with it. Tasty, but you have to consider portion control.

Please read my blog from front to back and if you still have questions, then let me know. But, I could meet you, tell you all of this and you still won’t lose if you aren’t diligent like I have been. I went to Lindora, followed the rules and I look up info every week and I won’t eat it if I don’t know the carb count.

Don’t let friends or family sabotage you. Anyone trying to get me to eat out of my plan is no friend and I chew them out and refuse to eat with them if they don’t stop.

I like being thin way more than i like food,  and once you give up potatoes and all of those things that convert to sugar, and you get over withdrawal, you won’t want it anymore. I only crave my chocolate and Carbolite. I also crave protein now, not carbs. This takes a few weeks. Drink coffee. Oh, Americanos are ok, no lattes or frappes . Too much sugar and carbs. I carried non-dairy creamer with me wherever I went. No milk in it. I use half and half, from time to time, but only a little.

Prepping and carrying stuff with you or having it at work, home and restaurants is key.

I do elliptical for an hour about 4 times a week and use my iPad at the same time. Makes the time fly. I do yoga 2 times a week and Pilates mat 3 times a week and 1 day a week, reformer. It takes time to build up this kind of routine, but it is easy as you see the weight fall off. I make exercise part of my day schedule and I only miss for illness and special events.  If someone wants to go out for happy hour or dinner, they will have to go after my class or not at all. I will not cancel my one hour class for something so easily remedied.

Put yourself first. More important than shopping, clothes or coffee clotches. What is the point of expensive clothing, if you don’t like how you look in them. When thin, you can wear a burlap sack and look good. That is what keeps me motivated, that and feeling healthy.

AND TAKE YOUR VITAMINS and MINERALS.  Getting B shots from your doctor can help lots too!  Drink  your non-sugary fluids.  You are less likely to just eat mindlessly if you drink liquids and fill up with them.
Read the blog.  I put a lot of work into it to share my success with others.

healthyeating