You don't have to count calories if you don't want to says a study done. If we eat a variety of meals based on the USDA guideline people have lost three times more weight over a year than people on a specific low-fat diet. There suggestion is to push heaps of high-energy mean to the side and let fruits and vegetables be the main attraction on your plate.
EAT more fiber! If you eat white flour and sugar foods, it won't be long and you will be hungry again; but if you eat a bowl of oatmeal or bran cereal w/no added sugar you will keep full longer. The same is true for fiber in other food. Fiber moves other food out of the body before the body has a chance to absorb them. KEY NOTE: "For every gram of fiber you eat, you'll absorb about 4 fewer calories than if you ate simple carbohydrates." Most people eat only 13 grams of fiber a day. Eat three times as much 40 grams....that amount will block the absorption of 160 calories a day.
DRINK at least 8 glasses of water a day. "Your brain and other organs and do not work well without adequate hydration."
EAT a healthy breakfast of a high-fiber food rather than cornflakes. It will stick with you throughout the day.
EAT beans! Add them to your salads, soups and chili and other dishes.
EAT whole grains. They not only have fiber but also folate, magnesium and vitamin E where the white flour counter-parts are lacking.
AIM FOR NINE: Fruits and vegetables are naturally high in fiber, low in fat and calories and full of other vitamins such as A, C, and E. So eat nine a day...so I am assuming that is a combined total of the two.
Tuesday, April 27, 2010
Saturday, April 24, 2010
STEP 5 - -Keep a Food Diary for a Week
People tend to underestimate what they eat by 20 to 50 percent. To take STOCK of what you are really eating; write down your foods and portions every day for a week. Then review what you've eaten.
Your diary will help you see your eating patterns for workdays and weekends and holidays and pinpoint when you tend to overeat. Once you know when those periods of overeating are, you can either make sure you have a healthy snack ready or schedule an activity to keep yourself away from the fridge. (I have done this many times but I think why it hasn't worked for me is because I didn't make it a habit but consistently doing it.)
Cliff got me an iTouch for Christmas and it has on it a place to figure out your calories; fats; sodium; potassium; carbs; proteins....put in exercising. It takes all of the time consuming efforts away from having to look it up etc. But when my life is hectic that too goes by the way side. It has been a couple of weeks since I have recorded anything. Crystal tells me that I can go on the computer under myfitnesspal and copy it off.
STARTING tomorrow....I will faithfully keep a WEEK log of my eating habits and print it off to see how I did. I will record it on here next Saturday!
The next section asks that we count what we drink...that really doesn't affect me much as I am a water drinker and there are no calories in that. But occasionally I will have a protein drink with milk.
They talk about the calories in alcoholic drinks but because I don't drink it is not worth mentioning.
This is what they say about WATER: There is no better thirst quencher. Water has zero calories and it fills you up and keeps your metabolism running more efficiently.
Your diary will help you see your eating patterns for workdays and weekends and holidays and pinpoint when you tend to overeat. Once you know when those periods of overeating are, you can either make sure you have a healthy snack ready or schedule an activity to keep yourself away from the fridge. (I have done this many times but I think why it hasn't worked for me is because I didn't make it a habit but consistently doing it.)
Cliff got me an iTouch for Christmas and it has on it a place to figure out your calories; fats; sodium; potassium; carbs; proteins....put in exercising. It takes all of the time consuming efforts away from having to look it up etc. But when my life is hectic that too goes by the way side. It has been a couple of weeks since I have recorded anything. Crystal tells me that I can go on the computer under myfitnesspal and copy it off.
STARTING tomorrow....I will faithfully keep a WEEK log of my eating habits and print it off to see how I did. I will record it on here next Saturday!
The next section asks that we count what we drink...that really doesn't affect me much as I am a water drinker and there are no calories in that. But occasionally I will have a protein drink with milk.
They talk about the calories in alcoholic drinks but because I don't drink it is not worth mentioning.
This is what they say about WATER: There is no better thirst quencher. Water has zero calories and it fills you up and keeps your metabolism running more efficiently.
STEP 4-Determine Your Real Calorie Need
Balance what you eat with your activity.
They give a point system: If your job or lifestyle involves a lot of sitting you exercise rarely; give yourself 12 points.
If you get more daily activity than light walking and you exercise aerobically for 45 to 60 minutes three times a week; give yourself 15 points.
If you get more daily activity than light walking and you get 45 to 60 minutes of aerobic activity at least five times a week; giver yourself 18 points.
MULTIPLY your points by your goal weight in pounds to get your daily calories. For example: if you are a 140 pound active woman and you want to lose 10 pounds; multiply 15 by 130 and get 1950 calories.
To lose fat instead of muscle you need to eat at least 1200 calories a day. Problem is that typical American woman eats an average of 3800 calories a day---many more calories than she needs.
If you eat just 500 extra calories a day--the equivalent of a Snickers bar and a medium Coke--you'll be getting 3500 more calories a week than you need. That adds up to a new pound of fat on the scales.
They give a point system: If your job or lifestyle involves a lot of sitting you exercise rarely; give yourself 12 points.
If you get more daily activity than light walking and you exercise aerobically for 45 to 60 minutes three times a week; give yourself 15 points.
If you get more daily activity than light walking and you get 45 to 60 minutes of aerobic activity at least five times a week; giver yourself 18 points.
MULTIPLY your points by your goal weight in pounds to get your daily calories. For example: if you are a 140 pound active woman and you want to lose 10 pounds; multiply 15 by 130 and get 1950 calories.
To lose fat instead of muscle you need to eat at least 1200 calories a day. Problem is that typical American woman eats an average of 3800 calories a day---many more calories than she needs.
If you eat just 500 extra calories a day--the equivalent of a Snickers bar and a medium Coke--you'll be getting 3500 more calories a week than you need. That adds up to a new pound of fat on the scales.
STEP 3 - Set A Starting Date
The main point they are making is that when you know what your BMI is and you have measured your waist; and your weight the next step in your progression is to set a GOAL and then commit yourself....which means discipline yourself to keep it.
Make sure that when you set your goal day and mark the X on the calendar that it is the right time to start. If their are too many responsibilities knocking at your door you may want to wait until some of those things have been done away with. (My thought on that is if I never start, I will never lose....but I also know that if I am overwhelmed I will not be able to concentrate; like our trip to Kansas was a bit stressful.)
WHEN you find the right time in your life; make an appointment with yourself. Fill your kitchen with the foods that will help you become a healthy eater and find someone to walk with and prepare for an exercise.
Make sure that when you set your goal day and mark the X on the calendar that it is the right time to start. If their are too many responsibilities knocking at your door you may want to wait until some of those things have been done away with. (My thought on that is if I never start, I will never lose....but I also know that if I am overwhelmed I will not be able to concentrate; like our trip to Kansas was a bit stressful.)
WHEN you find the right time in your life; make an appointment with yourself. Fill your kitchen with the foods that will help you become a healthy eater and find someone to walk with and prepare for an exercise.
Thursday, April 22, 2010
Step 2-Measure your Waist Line
There is a right way and a wrong way to measure your waist. Hold a measuring tape horizontally around the abdomen at navel level, parallel to the floor. The tape should be snug, but not pulled tight. Breathe out and note your waist measurement.
For us women a waist circumference of 35 inches or higher is unhealthy.
Okay we have already distinguished that I am not healthy according to their standards. Losing the good weight slowly is how it needs to be done for me. However, I did go on Ideal Protein for five months and I did take the weight off faster and I have gained some back but it helped me jump start my decline in how much I weigh. It has been five months off the diet and like I said I have gained some weight back but I still feel like my road to good health is progressing nicely.
While we were on our trip to Kansas I had the right mind set but I didn't always keep a great profile of eating healthy. I love M&M's but I ate a half bag and through the others away. They aren't my favorite any more. I like licorice but again I don't have a desire to buy a bag. However, chocolate if still on my list of sweets but I only crave it once in awhile.
I have a cold now because of the stress level I was under and I want to get back the energy level I had before my injury with cutting the corner too soon 6 weeks ago and start exercising. I don't feel the urge yet because of the cold that is dragging me down. But this too shall pass.
It is my hope that I will have mastered this long battle with weight that I have deemed so important in this life time and take what I know into the next life. It is one issue that has followed me after I was married as I was skinny as a rail before that.
For us women a waist circumference of 35 inches or higher is unhealthy.
Okay we have already distinguished that I am not healthy according to their standards. Losing the good weight slowly is how it needs to be done for me. However, I did go on Ideal Protein for five months and I did take the weight off faster and I have gained some back but it helped me jump start my decline in how much I weigh. It has been five months off the diet and like I said I have gained some weight back but I still feel like my road to good health is progressing nicely.
While we were on our trip to Kansas I had the right mind set but I didn't always keep a great profile of eating healthy. I love M&M's but I ate a half bag and through the others away. They aren't my favorite any more. I like licorice but again I don't have a desire to buy a bag. However, chocolate if still on my list of sweets but I only crave it once in awhile.
I have a cold now because of the stress level I was under and I want to get back the energy level I had before my injury with cutting the corner too soon 6 weeks ago and start exercising. I don't feel the urge yet because of the cold that is dragging me down. But this too shall pass.
It is my hope that I will have mastered this long battle with weight that I have deemed so important in this life time and take what I know into the next life. It is one issue that has followed me after I was married as I was skinny as a rail before that.
Wednesday, April 21, 2010
STEP 1-Ultimate Guide for Women
I am for learning all aspects of how I need to behave when it comes to become a healthy eater. I have immersed myself with books and writings that I glean from to make the magic mix of ideas that will be inspirational in my life to be fulfilled and a happy person because of choices that I make.
Prevention put out a book called "The Ultimate Guide for Women's Health and Wellness. There are 10 steps or strategies that will be helpful in making decisions that comes into connection with being healthy. Each day I will add a step.
The FIRST STEP entails: Calculate your Body Mass Index. Without any comment I may have about this step it tells us to:
1) Multiply your weight in pounds by 703.
2) Divide that number you your height in inches.
3) Divide that number again by your height in
inches, and you'll have your BMI.
A BMI of between 18.5 and 25 is considered healthiest. You're considered overweight if your BMI is 25 or over and obese if it's 30 or over.
Don't let your BMI go below 18.5--that's too low because it's unhealthy to be that skinny.
I have known for years that I was overweight though by their scales I was obese. I did the math and I am in the 25 and over group. My BMI is 28.5. I have some work to do.
Prevention put out a book called "The Ultimate Guide for Women's Health and Wellness. There are 10 steps or strategies that will be helpful in making decisions that comes into connection with being healthy. Each day I will add a step.
The FIRST STEP entails: Calculate your Body Mass Index. Without any comment I may have about this step it tells us to:
1) Multiply your weight in pounds by 703.
2) Divide that number you your height in inches.
3) Divide that number again by your height in
inches, and you'll have your BMI.
A BMI of between 18.5 and 25 is considered healthiest. You're considered overweight if your BMI is 25 or over and obese if it's 30 or over.
Don't let your BMI go below 18.5--that's too low because it's unhealthy to be that skinny.
I have known for years that I was overweight though by their scales I was obese. I did the math and I am in the 25 and over group. My BMI is 28.5. I have some work to do.
Tuesday, April 13, 2010
Every Day is a New Beginning
Today is a wonderfully new day with opportunities to have growth and hopefully not the waistline. I have so much to do before leaving on our trip to Kansas but my spirits are high with great anticipation because the is the first real day that I exercised and feel great! I like to watch something motivating or music when I take my feet to the elliptical and the AB circle that Cliff got me for Christmas. Today it was the biggest loser. At times I wish I could exercise all day long and lost the weight as fast as they have but that isn't reality. But I do get pumped when I see how good they are doing and that I CAN DO IT TOO!!!
Monday, April 12, 2010
Can't
The word can't shouldn't be in any one's vocabulary! I find that if I tell myself I can't have any sweets; or no chocolate; or not this or that, its like my body is going to prove you wrong and tell you I CAN eat those things. I need to trick myself into thinking that those foods are going to be around a long time and that I don't need to eat them right now or this week. But saying can't isn't in my picture of acceptance.
We all know that food ideas and sweets come and go. As a child I used to eat a licorice treat called HELPS. It came in a small red box I think that looked like a match box except the sides slide out the other way rather than the long way like matches. It had two small holes that the small perfectly squared treats would fall out into your hand. I GOT that every time we went to town. Grandpa Burnett took us up main street to the drugstore to pay for our ten cent candy of our choosing. I would savor those candies every time I got them. A couple of years ago I found something similar but not exactly like it.
I really don't eat much chocolate. I do get cravings for it at times....I eat it and then I am done....for another time and place.
We all know that food ideas and sweets come and go. As a child I used to eat a licorice treat called HELPS. It came in a small red box I think that looked like a match box except the sides slide out the other way rather than the long way like matches. It had two small holes that the small perfectly squared treats would fall out into your hand. I GOT that every time we went to town. Grandpa Burnett took us up main street to the drugstore to pay for our ten cent candy of our choosing. I would savor those candies every time I got them. A couple of years ago I found something similar but not exactly like it.
I really don't eat much chocolate. I do get cravings for it at times....I eat it and then I am done....for another time and place.
Saturday, April 10, 2010
Parsley
I was searching the web for something yesterday and came across a site called Harvest Eating by Chef Keith Snow. He has many recipes that he makes and you can watch him make it. I copied off a couple of recipes that I will put under the meals. One is called Black Bean and Cilantro Burgers and the other is Olivia's Chocolate Hazelnut Infusion.
The tip that I was impressed with was when we grow parsley or buy it that you cut the bottoms off and put it in a glass of water and it will keep up to two weeks. I love parsley and I thought that perhaps I could and would eat it better if it were a greenery in water staring me in the face. A definite A+ in my book. I think that might work with other things also like cilantro.
The tip that I was impressed with was when we grow parsley or buy it that you cut the bottoms off and put it in a glass of water and it will keep up to two weeks. I love parsley and I thought that perhaps I could and would eat it better if it were a greenery in water staring me in the face. A definite A+ in my book. I think that might work with other things also like cilantro.
Tuesday, April 6, 2010
Twelve Age-Defying Superfoods
It has been awhile since I have written on this blog but I have not stopped reading. I came across this article in the July/August Well Being Journal (I ordered some of the back issues that looked interesting). This one intrigued me because after I got done reading it I counted up the number of foods that they said were so good for us; I was already eating! Hurrah! I must be doing something right! This is the rundown of the 12 food that will help you to have vibrant health.
PARSNIPS: are nicknamed the 'beatify food' because of the way it helps to strengthen hair and nails and improve skin quality. I hadn't eaten them before and went out immediately and bought some. I really, really like them. They taste like potatoes! Yum, yum!
AVOCADOS: Have more protein than any other fruit. It is known as 'nature's butter. It has a quarter of the fat calories contained in the same weight of dairy butter. It also exceeds other fruits as a source of powerful antioxidant lutein which protects your arteries from hardening and the eyes from cataracts and macular degeneration. (Both of latter ailments are prevalent in the Boggio lineage).
POMEGRANATES: These fruits are packed full of disease fighting antioxidants. Studies suggest that they offer almost three times more than antioxidant sources such as green tea, blueberry juice and cranberry juice. They contain potassium, fiber, vitamin c and niacin all which contribute to increased energy and good health and have been shown to reduce plaque build up in arteries by up to 44 percent.
BANANAS: Monkeys are wiser than we think--Fiber from green unripe bananas reduces bad cholesterol and increases the good by as much as 30 percent, while a ripe banana is one of the best ways to soothe an upset stomach. They are wonderful source of energy; can relieve heartburn and will also decrease the risk of strokes. With the exception of strawberries, no other fresh fruit is higher in minerals. (I must be part monkey too, as I am wise in eating bananas every day!)
BROCCOLI: Have almost twice as much protein as steak--11.2 g per 100 calories compared with only 5.4g. It has been proven effective against cancer, heart disease and a host of other serious conditions. (I eat broccoli nearly every day; twice a day.)
APPLES: Eating an apple a day could very well keep the cardiologist away. Studies suggest that eating apples reduces the risk of stroke and your chances of dying from a heart attack. They lower cholesterol and also appear to decrease the risk of lung cancer. Eating them whole, with the skin on, provides the highest level of nutritional value. (I love apples.)
PARSLEY: Parsley is a common herb and a powerhouse of the nutrients that rejuvenate and detoxify. Parsley is a stress buster. Studies have show it to be effective in reducing depression, lowering cholesterol and strengthening kidneys. Herbalists recommend parsley to relieve the symptoms of rheumatism and PMS. (I buy it with the intention of eating it, but forget and goes to waste).
CINNAMON: Helps to relieve bloating and stabilize blood sugar. It speeds up the processing of sugar in your body. Putting cinnamon sticks in your tea or water or sprinkling just a tiny amount on desserts, fruits and cereal and into smoothies, will make your insulin release much more efficient, which may slow again and help ward off diabetes and obesity. (Wow! I don't use the sugar on my toast; just coconut oil and cinnamon. I am grateful for its usefulness!)
OATS: Are inexpensive, and incredibly easy to incorporate into your life; they contain twice as much protein as brown rice and are an excellent source of complex carbohydrates to maintain your energy levels through the day. They improve your resistance to stress, help to regulate the thyroid; soothe the nervous and digestive systems; and stabilize blood sugar levels. (I ate those faithfully as a child and many years after I was married; now it seems to be occasionally use. Perhaps I will start again a few times a week!)
GARLIC: Garlic has been used for thousands of years for diseases for thousands of years. They are a rich source of sulphur compounds that keep your body chemistry in balance; fighting infections, slowing down the production of cholesterol and lowering blood pressure. Their is evidence that it helps to fight cancer and improves the action of the live and gall bladder (which I don't have any more).
TOMATOES: This low calorie fruit is jam-packed with nutrients and phytochemicals which boost the body's immune defenses. They are rich in vitamins C and B and also contain lots of lycopene which appears to act as a protective factor against cancer and may also benefit the heart. Cooked tomatoes contain more lycopene than raw; most of the nutritional value is contained in the skin; cherry tomatoes are more nutritious than large ones.
ALMONDS: Two ounces of almonds give you more than 50 percent of your daily requirement of magnesium; a mineral that's important for heart health. Eating almonds every day for a least a month has been shown to reduce cholesterol and lower other risk factors for heart disease.
PARSNIPS: are nicknamed the 'beatify food' because of the way it helps to strengthen hair and nails and improve skin quality. I hadn't eaten them before and went out immediately and bought some. I really, really like them. They taste like potatoes! Yum, yum!
AVOCADOS: Have more protein than any other fruit. It is known as 'nature's butter. It has a quarter of the fat calories contained in the same weight of dairy butter. It also exceeds other fruits as a source of powerful antioxidant lutein which protects your arteries from hardening and the eyes from cataracts and macular degeneration. (Both of latter ailments are prevalent in the Boggio lineage).
POMEGRANATES: These fruits are packed full of disease fighting antioxidants. Studies suggest that they offer almost three times more than antioxidant sources such as green tea, blueberry juice and cranberry juice. They contain potassium, fiber, vitamin c and niacin all which contribute to increased energy and good health and have been shown to reduce plaque build up in arteries by up to 44 percent.
BANANAS: Monkeys are wiser than we think--Fiber from green unripe bananas reduces bad cholesterol and increases the good by as much as 30 percent, while a ripe banana is one of the best ways to soothe an upset stomach. They are wonderful source of energy; can relieve heartburn and will also decrease the risk of strokes. With the exception of strawberries, no other fresh fruit is higher in minerals. (I must be part monkey too, as I am wise in eating bananas every day!)
BROCCOLI: Have almost twice as much protein as steak--11.2 g per 100 calories compared with only 5.4g. It has been proven effective against cancer, heart disease and a host of other serious conditions. (I eat broccoli nearly every day; twice a day.)
APPLES: Eating an apple a day could very well keep the cardiologist away. Studies suggest that eating apples reduces the risk of stroke and your chances of dying from a heart attack. They lower cholesterol and also appear to decrease the risk of lung cancer. Eating them whole, with the skin on, provides the highest level of nutritional value. (I love apples.)
PARSLEY: Parsley is a common herb and a powerhouse of the nutrients that rejuvenate and detoxify. Parsley is a stress buster. Studies have show it to be effective in reducing depression, lowering cholesterol and strengthening kidneys. Herbalists recommend parsley to relieve the symptoms of rheumatism and PMS. (I buy it with the intention of eating it, but forget and goes to waste).
CINNAMON: Helps to relieve bloating and stabilize blood sugar. It speeds up the processing of sugar in your body. Putting cinnamon sticks in your tea or water or sprinkling just a tiny amount on desserts, fruits and cereal and into smoothies, will make your insulin release much more efficient, which may slow again and help ward off diabetes and obesity. (Wow! I don't use the sugar on my toast; just coconut oil and cinnamon. I am grateful for its usefulness!)
OATS: Are inexpensive, and incredibly easy to incorporate into your life; they contain twice as much protein as brown rice and are an excellent source of complex carbohydrates to maintain your energy levels through the day. They improve your resistance to stress, help to regulate the thyroid; soothe the nervous and digestive systems; and stabilize blood sugar levels. (I ate those faithfully as a child and many years after I was married; now it seems to be occasionally use. Perhaps I will start again a few times a week!)
GARLIC: Garlic has been used for thousands of years for diseases for thousands of years. They are a rich source of sulphur compounds that keep your body chemistry in balance; fighting infections, slowing down the production of cholesterol and lowering blood pressure. Their is evidence that it helps to fight cancer and improves the action of the live and gall bladder (which I don't have any more).
TOMATOES: This low calorie fruit is jam-packed with nutrients and phytochemicals which boost the body's immune defenses. They are rich in vitamins C and B and also contain lots of lycopene which appears to act as a protective factor against cancer and may also benefit the heart. Cooked tomatoes contain more lycopene than raw; most of the nutritional value is contained in the skin; cherry tomatoes are more nutritious than large ones.
ALMONDS: Two ounces of almonds give you more than 50 percent of your daily requirement of magnesium; a mineral that's important for heart health. Eating almonds every day for a least a month has been shown to reduce cholesterol and lower other risk factors for heart disease.
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