I have a renewed sense of motivation in reaching the best possible health for myself! It has come from reading Dr. A's Habits of Health and actually DOING the assignments in the Companion Guide (workbook) to Habits of Health. I completely "get it"! I know what I need to do to become healthier and live longer and how to be in the best health possible for my future. It is so enlightening that it is a shame not to help as many people as possible on their own journey and teach them the habits of health that can change their lives for the better!!!
So.... I am inviting all of you or someone you know that wants to educate themselves and take control of their lives, to join me and take the challenge.... ***21 weeks of health education*** FREE!!! This is all about learning how to improve your health, one step at a time. I do have a food program to help those that need help and would benefit from a structured program, or you are welcome to do whatever food program you choose (as long as it is a healthy one!) This is all about taking action and being healthier.
But as you will see by the outline below, what you eat is just a very small part of the education. Being healthy is so much more!
The only thing required is the book and the companion guide $39.95 for both. The best investment you will ever make towards achieving optimal health.
What you will need to do to be a part of our challenge... Get your books, commit to reading a chapter each week (about 30 minutes), report to me each Sunday night by email on your progression and answering the questions I emailed you earlier in the week, do the writing assignments in each chapter,and adapt the new habits you learn into your life.
How I will help you as your Health Coach....Weekly emails to review and encourage. Provide accountability for you. Answer any questions you have. Review previous week's assignment with you. Email you weekly recipes that you're sure to love. Provide monthly outings for those in our area (hikes, bikerides, cultural events, food shopping education, etc.), Free Cap Sleeve shirt or Camisole from my fashion business to those who complete all 21 weeks! Monthly education meeting at my house with Healthy Dinner provided. First Wed evening of each month. All of this at no charge!
So spread the word and let me know who's on board.... gloria.rudd@yahoo.com
We will start on Monday April 26th, so get your books ordered right away, they take a week to get to you. You can get them at Amazon.com or save about $12 and get them from www.justforyou.tsfl.com. Go to "Shop Online", then to "Program Materials". Add the Book and Companion guide set $39.95 to your cart. Check out. For TSFL clients, it will then ask for your username and password, if you are new, click on the little green words "register for an account". Fill in the info and your payment info and your set. It will take about a week to 10 days to get your books. So don't wait, get them on their way. If you are nearby, I will have a few sets available for purchase for those that contact me first. We will conclude our journey on Sept 20th with an all out Party!!! You will then be so prepared for the rest of your life's journey at this point, and will have such a greater understanding of your body and how to keep it healthy. Not to mention you will appreciate your new healthy body, and your outlook on life will be ever changed!
What you will learn:
1. Your changing world : Leave behind the world of obesity for one of vibrant, long-lasting health
2. The Power of Habits: Adopt new Habits of Health t build a lifetime of vitality.
3. Harnessing the Habits of Disease: Tame unhealthy behaviors that no longer serve your best interests while you build Habits of Health,.
4. Start Where You Are: pinpoint the behaviors that are preventing you from living the life you want.
5. Deciding What you Want: Determine your direction and harness your choices to get you there,
6. The Power of Choice and Discipline: Organize your choices according to a hierarchy of importance and gain a balanced perspective as you work toward optimal health
7. Daily Choices for Optimal Health: Create your personalized action plan to develop the Habits of Health
8. Reaching your Healthy Weight: Take the first step on your path by learning how to safely get rid of unhealthy fat.
9. Eating for Weight Control: Master calorie control and develop the Habits of Energy Management.
10. Eating Healthy for Life: Discover foods and eating Habits that will optimize your health for life.
11. Habits of Active Living: Burn calories for long-term weight control without taking time from your busy schedule through this easy, progressive plan.
12. Muscles in Motion: Support and maintain healthy muscles in just thirty minutes a day.
13. The Discipline of Healthy Sleep: Rejuvenate and reward your body with these secrets for restful sleep.
14. Habits of Help and Helping: Create your own infrastructure of support to ensure a lifetime of success.
15. Dousing the Fire of Inflammation: Protect yourself and those you love by reducing the toxins in your body and home.
16. Vitanutrients for Optimal Health: Maximize your health with an individualized nutritional support plan.
17. Creating a Life of Well-Being: Work, play, and live in ways that support the ideals that matter most to you.
18. Habits of Longevity: Increase your longevity potential as you continue to improve your Habits of Health.
19. Ultrahealth--Living Longer Full Out: Expand your Habits of health for a longer life.
20. Keeping your Healthy Brain: Keep your CPU in top condition, sharpen your memory, and extend your life.
21. Lessons of Ultrahealth: What's next? Discover cutting edge scientific research that can help you thrive into your eighties, nineties, and beyond!
`
Sunday, April 4, 2010
Monday, February 22, 2010
Overcoming Emotional and Binge Eating
I'm not going to profess to be some kind of expert on this serious topic, either on the physical or mental aspects of it. I have my own challenges just like the rest of you. But I have studied and gathered some valuable education from people who are experts in this field. And I do know that applying their advice has helped me in many ways, so I am hoping it can help some of you also.
Anne M Fletcher, who has a master's in Nutrition Science from Cornell University, has studied 100's of "Masters of weight control" (people who have lost at least 20 lbs and kept it off for more than 3 years.)
It is fascinating to hear how common all of these peoples transformations were. Most all of them had a "light bulb moment" when something finally clicked. They realized that the diet rollercoaster needed to end, and that a permanent lifestyle change had to be made. They neither felt sorry for themselves, or felt deprived while making adjustments to their lifestyles. They understood that their previous way of eating and living would not help them obtain and more importantly, maintain, the health and fitness they desired. While they admit, there were inconveniences and struggles along the way, they were minimal compared to the emotional and physical distress they endured while being overweight and unfit, therefore, very worth it.
So, let's learn what their studies have revealed about getting control of emotional and binge eating. While these are different in some ways, they are in more part very similar. They both are a form of eating that feels out of our control, that seems to take over our every good intention to eat right. And leave us wondering "why" did we do that, or eat that? Then guilt can lead to depressioin, which leads to more emotional eating, then feelings of defeat, which lead to more emotional or binge eating.
It was found that emotional and binge eaters best regain control by returning to the basics of sensible eating, such as structured meals and mealtimes, menu planning and portion control. They also stressed the value of exercise because it can help with feelings of calmness and relaxation. It is important to learn what reasonable goals are for yourself. Consulting a professional in the field could be of benefit in this area. It helps to admit you have a problem (if that is the case). Admission and submission gives way to a freedom to move forward. No longer denying or hiding that you struggle in some area. It is important to really "Plan" alternatives, and have a plan of action for those times and situations when you are apt to struggle most.
It is also important to make sure that a "lapse" (you hit a bump, and are hanging off the wagon, but haven't fallen "off" the wagon), absolutely doesn't turn into a "relapse". Relapses are what throw us back on the rollercoaster, or the yo-yo way of life.
I must agree with the advice given that you have to be ready and willing to make some lifestyle changes.....Permanently! Diets Don't Work! Living a healthy, well rounded, and active way of life is the best way, and the only way to reach your goal sensibly, and for maintaining it for life. Don't expect it to happen over night. Habits take time to break, and more time for new better ones to take hold.
Having someone to share your struggles and successes with also helps. If you don't have someone, or need another .....that's what I'm here for! I can be your cheerleader, your advisor, or your drill seargant :) I'm happy to help.
Start right now.......not later, or tomorrow, but commit right now to living a healthier life, today and tomorrow and always. Your body will thank you years from now.
Shout out to: CC, you are amazing! You are truly "getting" it. You've worked hard to get your healthy body back, and you understand that working through the different emotions that come along the journey is a part of it. You have made such incredible lifestyle changes for the better and you exude a new confidence and peace of mind. Your happiness is evident, and rubs off on those around you. Not to mention your dedication to healthy eating and exercise sets such a good example for your family and friends! Keep it up and enjoy life to the fullest!
Did you know.......the experts agree that it's actually better to set health and improved eating habits as your goals, rather than a predetermined number on the scale. The more you focus on the scale, the worse the outcome. "Weight is a part of one's life; it is Not one's life." ---John Foyer, Ph.D
Anne M Fletcher, who has a master's in Nutrition Science from Cornell University, has studied 100's of "Masters of weight control" (people who have lost at least 20 lbs and kept it off for more than 3 years.)
It is fascinating to hear how common all of these peoples transformations were. Most all of them had a "light bulb moment" when something finally clicked. They realized that the diet rollercoaster needed to end, and that a permanent lifestyle change had to be made. They neither felt sorry for themselves, or felt deprived while making adjustments to their lifestyles. They understood that their previous way of eating and living would not help them obtain and more importantly, maintain, the health and fitness they desired. While they admit, there were inconveniences and struggles along the way, they were minimal compared to the emotional and physical distress they endured while being overweight and unfit, therefore, very worth it.
So, let's learn what their studies have revealed about getting control of emotional and binge eating. While these are different in some ways, they are in more part very similar. They both are a form of eating that feels out of our control, that seems to take over our every good intention to eat right. And leave us wondering "why" did we do that, or eat that? Then guilt can lead to depressioin, which leads to more emotional eating, then feelings of defeat, which lead to more emotional or binge eating.
It was found that emotional and binge eaters best regain control by returning to the basics of sensible eating, such as structured meals and mealtimes, menu planning and portion control. They also stressed the value of exercise because it can help with feelings of calmness and relaxation. It is important to learn what reasonable goals are for yourself. Consulting a professional in the field could be of benefit in this area. It helps to admit you have a problem (if that is the case). Admission and submission gives way to a freedom to move forward. No longer denying or hiding that you struggle in some area. It is important to really "Plan" alternatives, and have a plan of action for those times and situations when you are apt to struggle most.
It is also important to make sure that a "lapse" (you hit a bump, and are hanging off the wagon, but haven't fallen "off" the wagon), absolutely doesn't turn into a "relapse". Relapses are what throw us back on the rollercoaster, or the yo-yo way of life.
I must agree with the advice given that you have to be ready and willing to make some lifestyle changes.....Permanently! Diets Don't Work! Living a healthy, well rounded, and active way of life is the best way, and the only way to reach your goal sensibly, and for maintaining it for life. Don't expect it to happen over night. Habits take time to break, and more time for new better ones to take hold.
Having someone to share your struggles and successes with also helps. If you don't have someone, or need another .....that's what I'm here for! I can be your cheerleader, your advisor, or your drill seargant :) I'm happy to help.
Start right now.......not later, or tomorrow, but commit right now to living a healthier life, today and tomorrow and always. Your body will thank you years from now.
Shout out to: CC, you are amazing! You are truly "getting" it. You've worked hard to get your healthy body back, and you understand that working through the different emotions that come along the journey is a part of it. You have made such incredible lifestyle changes for the better and you exude a new confidence and peace of mind. Your happiness is evident, and rubs off on those around you. Not to mention your dedication to healthy eating and exercise sets such a good example for your family and friends! Keep it up and enjoy life to the fullest!
Did you know.......the experts agree that it's actually better to set health and improved eating habits as your goals, rather than a predetermined number on the scale. The more you focus on the scale, the worse the outcome. "Weight is a part of one's life; it is Not one's life." ---John Foyer, Ph.D
Sunday, February 14, 2010
Emotional Eating..we all do it!
When it comes to emotional eating, I think it's safe to say.... we all do it! Yet we all have our emotional triggers that can help us or hurt us. Let's say you have something to be extremely happy about. Life is good, you wish more days could be like this, next thing you know, you're celebrating with what else???? Food! Now comes the mindless eating..... you're happy, and you don't feel like worrying and stressing (that's a negative thing), about what you are eating. Besides everyone around you is enjoying the good food in front of them, and you "deserve" to celebrate, right???? Then later, reality comes to haunt you. That is if you gave in to unhealthy choices during your happy dance. Then you are bewildered....."how did this happen"?...."why did I eat all that?".......like some uncontrollable force overcame you and took over your body and willpower!
This similar scenario could have happened with an emotion like anger, frustration, anxiety, boredom, depression, exhaustion. Any of these sound familiar???? You're not alone. We all face these emotions on a regular basis and we all have to make decisions. Did you know that the average person has to make about 147 food choices per day!!!! Yep! Just think about breakfast: 1. Am I hungry? 2. Should I eat breakfast? 3. What should I eat? 4. Eggs? 5. Oatmeal? 6. Muffin. 7. Leftover pizza 8. Ok, eggs. 9. One egg or two?
10. Fry?, 11. Poach? 12. Scramble? Ok scramble. 13. In butter, or Pam? 14. Top with salsa? 15. Top with ketchup? 16. Toast or no toast? 17. butter or not butter 18. Fruit with my egg? 19. hmmm what to drink? 20. Juice? 21. Milk? 22. low fat or 2%? Overwhelmed yet??? And we've just thought about breakfast!!! No wonder we do so much mindless eating! We are just so tired of making so many decisions......much easier to just pop whatever in the hatch and worry about it later:( And then there is the current emotion at the time to deal with too. Whoever says food choices are no big deal, either has an amazingly organized way of eating, has developed wonderful healthy habits, or can tune out the stress that comes with all these daily choices and their consequences.
So what to do, what to do?????? If your answer is.. "Give up". Please DON'T! Start by giving yourself some credit for wanting to take control, and wanting to make healthier choices. Start by writing down everything you eat for 1 week, and the emotion you were feeling at the time. And how you felt after. Start right now, no matter where you are on your journey. You don't have to be perfect, don't beat yourself up if you are writing down some not so great food choices. That's ok right now. The purpose of this is to help you "see" what you are really eating and more importantly "why". Then you will be better prepared to make a plan of action to help you where you need it most. My next post will be about the battle plan. How to get through those rough times. How to combat that thing that overpowered you when you had all the good intentions in the world. So start that food journal, and I'd love to hear all about it. I want to know what you are discovering about yourself. This is your starting point, and it's all going to improve from here, one step at a time!
Shout out to : My client that has lost 21 pounds in 5 weeks! Way to go S. You are off to such a great start! Keep reading Dr.A's Habits of Health.
Did you know: The average American consumes 120 pounds of sugar a year!!! That's roughly 1 pound every 3 days. ( And that's almost double what it was 30 years ago). Where do we get all that sugar? Start reading food labels. It's in almost everything processed or sweetened. ea: 1 serving cocktail sauce; 15 grams sugar, 1 soda, 45 grams sugar, etc, etc. Be aware and choose wisely.
This similar scenario could have happened with an emotion like anger, frustration, anxiety, boredom, depression, exhaustion. Any of these sound familiar???? You're not alone. We all face these emotions on a regular basis and we all have to make decisions. Did you know that the average person has to make about 147 food choices per day!!!! Yep! Just think about breakfast: 1. Am I hungry? 2. Should I eat breakfast? 3. What should I eat? 4. Eggs? 5. Oatmeal? 6. Muffin. 7. Leftover pizza 8. Ok, eggs. 9. One egg or two?
10. Fry?, 11. Poach? 12. Scramble? Ok scramble. 13. In butter, or Pam? 14. Top with salsa? 15. Top with ketchup? 16. Toast or no toast? 17. butter or not butter 18. Fruit with my egg? 19. hmmm what to drink? 20. Juice? 21. Milk? 22. low fat or 2%? Overwhelmed yet??? And we've just thought about breakfast!!! No wonder we do so much mindless eating! We are just so tired of making so many decisions......much easier to just pop whatever in the hatch and worry about it later:( And then there is the current emotion at the time to deal with too. Whoever says food choices are no big deal, either has an amazingly organized way of eating, has developed wonderful healthy habits, or can tune out the stress that comes with all these daily choices and their consequences.
So what to do, what to do?????? If your answer is.. "Give up". Please DON'T! Start by giving yourself some credit for wanting to take control, and wanting to make healthier choices. Start by writing down everything you eat for 1 week, and the emotion you were feeling at the time. And how you felt after. Start right now, no matter where you are on your journey. You don't have to be perfect, don't beat yourself up if you are writing down some not so great food choices. That's ok right now. The purpose of this is to help you "see" what you are really eating and more importantly "why". Then you will be better prepared to make a plan of action to help you where you need it most. My next post will be about the battle plan. How to get through those rough times. How to combat that thing that overpowered you when you had all the good intentions in the world. So start that food journal, and I'd love to hear all about it. I want to know what you are discovering about yourself. This is your starting point, and it's all going to improve from here, one step at a time!
Shout out to : My client that has lost 21 pounds in 5 weeks! Way to go S. You are off to such a great start! Keep reading Dr.A's Habits of Health.
Did you know: The average American consumes 120 pounds of sugar a year!!! That's roughly 1 pound every 3 days. ( And that's almost double what it was 30 years ago). Where do we get all that sugar? Start reading food labels. It's in almost everything processed or sweetened. ea: 1 serving cocktail sauce; 15 grams sugar, 1 soda, 45 grams sugar, etc, etc. Be aware and choose wisely.
Wednesday, November 11, 2009
What my clients have to say
I sent out an email to some current clients asking how they were doing on the program. I was so thrilled to see their progress and their new lifestyle changes and attitudes. They are on the right track and more importantly, taking a proactive approach to taking charge of their health and making the effort to improve it. Their future looks good and I have high hopes for their long term good health. (Note: I heard from many more, but only posted those that wouldn't give away their identity) Congratulations to all my clients that are on the path to optimal health......keep focused and enjoy the journey!
Hoping their stories might inspire others to want better health for themselves. I know I love hearing about their journeys and we can all learn from each other!
(Client #1)
My Story
I started the program about 2 years ago, I believe. I can't really remember the exact date. Maybe it was 3 years. Anyways. I was on the program for about 10 weeks and I lost 40 pounds. I have managed to keep that weight off this whole time, with in + or - 5 pounds.
As a child, I had always thought of my self as a little chunky. The first time I ever really remember thinking that when I was in 5th grade and we were weighed for the pentatholon. I weighed in at 102 lbs. I was one of the heaviest in my grade.
I was enrolled in dance classes for all of my childhood. However, that did not help with my weight problem. I started my first real diet in 7th grade. My father was on the Atkins diet and my mother and I were on the South Beach diet. i would pack string cheese and vegetables to take to school. It wasn't too bad. I lost 12 pounds on that diet. But it didn't last. I gained it back rather shortly. Plus more.
I knew how to eat healthy. What I didn't know was how to eat the correct portions and find healthy choices that were delicious. I loved fruit. I loved salad. I loved breads. I just loved food in general.
WhenI started High School, my weight was at an all time high. I weighed in at around 180 lbs. Catherine and I tried different methods of exercise. For a year, we would swim 1/2 to 3/4 mile every morning. When we wanted to switch it up, we would tread water for 40 minutes instead. It was a rigorous workout. But we were so obsessed that we didn't eat enough and put our bodies into starvation mode. I didn't lose a single pound.
My confidence and self-esteem were at an all time low. I wasn't going on any dates and my only friend was Catherine. I quit dancing because I was sick of seeing how fat I was compared to all of the other girls that were cheerleaders and on the dance team at school. It wasn't fun anymore.
I went through spots of depression, often considering suicide. I hated my life. I hated everything about myself. I viewed every kind word, every thoughtful action as pity from those around me. I would cry myself to sleep almost every night.
I tried anorexia a couple times. I never had enough self control to actually do something. I loved food too much. I would eat and eat and eat until I was so sick that I was on the verge of vomitting.
Then my mother found this new program . She researched it and decided to give it a shot. It taught her how to eat 6 small meals a day and how to make healthy choices. She lost 25 pounds on it. I decided to try it. 10 weeks and 40 pounds!
I have kept that weight off and feel so much better about myself. I feel pretty. I am happy on a daily basis. There are still times when I get depressed and eat until I am sick. But those times are rare and on the decrease. I am going on dates. I am respectful for my body and truly try to make the healthiest decisions. College is hard when it comes to nutrition. It is so much cheaper to buy potatoes and breads. But I am so proud at how well I am doing. I haven't fell into the "Freshman 15" group. Nor will I.
My mother has shown me that the most delicious and satisfying meals are the most healthy ones. I have a new love for fruits and vegetables. I often make my roommates food. I am in such a better place these days. I still have things I need to improve. But the person I used to be is behind me.
I am a lover of life.
(Client #2)
Well I have been on the program since July 1st. I know that I have lost more than 30lbs. I only quote the Doctor’s scale since that was where I weighed in “before” and on my last visit it was 30 but I know its more now because I have dropped from tight size 24 to a loose size 20. My energy level is great. I love the program because I think the food tastes great and it is sustainable for me. Since I often have client meetings for breakfast lunch or dinner, I am easily able to incorporate that into the plan. My biggest accomplishment would have to be that I was able to tour Israel and hike the hills and stairs and cobblestone streets for miles and miles each day in 95 degree heat. We ended each day with an aerobic workout in the pool. I brought lots of the medifast packets with me but it wasn’t really easy to sustain. I am proud to report that I made good choices. I had eggs and a scoop of fresh cottage cheese every morning. Salads loaded with fresh vegetables for lunch every day and chicken or fish with veggies for dinner. The first three days, I was having a big scoop of fresh hummus with my salad and by the third day I felt bloated and uncomfortable. I cut out the hummus for the rest of the trip and felt better right away. That was a breakthrough for me to recognize the importance of being aware and the cause and effect of what I was doing.
My biggest struggle has been getting sufficient exercise in. I definitely saw the impact of exercise on vacation but my work schedule is so demanding that it is a challenge. Ive been getting out to walk a hilly route but I need to do lots more and every day.
Ive struggled with weight my whole life but have successfully got “skinny” twice through diet and exercise. As I was getting older, the diets weren’t working and I always had some success and then slipped off. I can see myself clearly at my goal and I know how good it feels to not be carrying around the big bag of weight. The reason why I started this diet is because I was starting to be disabled by it. My back, neck, knees, ankles hurt. If I went to see a client and we walked up stairs to their office, I would have to scoot into a rest room just to regain my breath. I work with Senior VPs and CEOs and I had to ask a group of them once if we could switch tables in a restaurant once because it was a booth and I couldn’t get in. I couldn’t close the seatbelt on an airplane without an extension and when traveling with colleagues-I would dread having to request one. I spent entire summers with my feet swollen which lead me to stop wearing skirts. Oh I could go on but you get the idea. I was in the Doctors office for an annual physical and I always get great reports because all my readings are in a good space. (no blood pressure, chlosterol, insulin, issues) but she told me that my biggest problem was my weight and I wanted to say “Duh”. But then she said the words that really kicked me in the butt. She said, you turned fifty this year and now it can be a slippery slope. If something goes wrong and you cant exercise to rehabilitate it, you will end up with one issue leading to another issue and more weight until you are disabled. She told me she saw it over and over again and I guess because I was feeling disabled, it hit me that I have to find a solution and make it work. She left the office and I sat there in my underwear and started to cry. I had tried every diet, every gimmick, every exercise video and I couldn’t stick with them. Things that worked in the past weren’t working now. I remembered a friend raving about medifast and she started when someone she knew had lost 75 lbs and kept it off for 2 years. I put in my first order that night and ive been on it ever since.
The reason I intend to stay on it is
I can run up the stairs
I can hike for hours now
I no longer need an extension on the airplane
I am fitting into my old sizes
I have to giveaway clothes because they swim on me
I feel great
When I last checked in with my Doctor, she hugged me and told me how proud she was of me and I thanked her for her tough words. My husband and I have a goal of retiring young and we want to have an active lifestyle and that is my true goal.
(Client #3)
The diet is going well, I quite amazed that I have been able to do so well. My change in how I eat has effected several members of my family. My husband has started to watch what he eats, he eats what I eat when he is home. My 24 year old daughter has really started to watch what she eats, and the proportion size. She has started an exercise program, she rides her bike several miles, and also runs. She is looking alot slimmer. There are those in my family who don't have a problem with weight issues, and it has not changed their eating habits. But maybe someday my example of changing will come to their mind when the time is needed for them to change.
I had my cholesteral and blood sugar levels checked last week. My levels are much better. My next goal is to get well and start walking on my treadmill. Thanks for your support!
(Client #4)
Things are going great! I am down 15 pounds and it has been about 5 weeks. I feel really good. My goal is to get to my optimal health and then inspire and motivate others to do the same. I have overcome cravings for carbs which is really a wonderful feeling.
(Client #5)
Hi Gloria, I started the program to feel better about myself and to have more energy. My goal was to lose 30 lbs. in 3 mos. I have exceeded that goal by 5 lbs. I'm thrilled with the weight loss and feel so much better. I'm adding in foods and so far so good.
(Client #6)
I think my biggest accomplishment is to have gone off of three of my prescription drugs. It feels wonderful to have arrived at a place where I don’t need to take them anymore. I also have noticed that my knee has not bothered me as much with less weight on it. I have had several surgeries lately on it and was I think to the point that the only thing that they can do is a knee replacement but it seems as I have taken off the weight it has relieved some of the stress to it and it has not been swelling or hurting as much as before. I know it doesn’t solve my problem but it does buy me some time. I am at 23 still and I would like to go to at least 30 pounds.
Hoping their stories might inspire others to want better health for themselves. I know I love hearing about their journeys and we can all learn from each other!
(Client #1)
My Story
I started the program about 2 years ago, I believe. I can't really remember the exact date. Maybe it was 3 years. Anyways. I was on the program for about 10 weeks and I lost 40 pounds. I have managed to keep that weight off this whole time, with in + or - 5 pounds.
As a child, I had always thought of my self as a little chunky. The first time I ever really remember thinking that when I was in 5th grade and we were weighed for the pentatholon. I weighed in at 102 lbs. I was one of the heaviest in my grade.
I was enrolled in dance classes for all of my childhood. However, that did not help with my weight problem. I started my first real diet in 7th grade. My father was on the Atkins diet and my mother and I were on the South Beach diet. i would pack string cheese and vegetables to take to school. It wasn't too bad. I lost 12 pounds on that diet. But it didn't last. I gained it back rather shortly. Plus more.
I knew how to eat healthy. What I didn't know was how to eat the correct portions and find healthy choices that were delicious. I loved fruit. I loved salad. I loved breads. I just loved food in general.
WhenI started High School, my weight was at an all time high. I weighed in at around 180 lbs. Catherine and I tried different methods of exercise. For a year, we would swim 1/2 to 3/4 mile every morning. When we wanted to switch it up, we would tread water for 40 minutes instead. It was a rigorous workout. But we were so obsessed that we didn't eat enough and put our bodies into starvation mode. I didn't lose a single pound.
My confidence and self-esteem were at an all time low. I wasn't going on any dates and my only friend was Catherine. I quit dancing because I was sick of seeing how fat I was compared to all of the other girls that were cheerleaders and on the dance team at school. It wasn't fun anymore.
I went through spots of depression, often considering suicide. I hated my life. I hated everything about myself. I viewed every kind word, every thoughtful action as pity from those around me. I would cry myself to sleep almost every night.
I tried anorexia a couple times. I never had enough self control to actually do something. I loved food too much. I would eat and eat and eat until I was so sick that I was on the verge of vomitting.
Then my mother found this new program . She researched it and decided to give it a shot. It taught her how to eat 6 small meals a day and how to make healthy choices. She lost 25 pounds on it. I decided to try it. 10 weeks and 40 pounds!
I have kept that weight off and feel so much better about myself. I feel pretty. I am happy on a daily basis. There are still times when I get depressed and eat until I am sick. But those times are rare and on the decrease. I am going on dates. I am respectful for my body and truly try to make the healthiest decisions. College is hard when it comes to nutrition. It is so much cheaper to buy potatoes and breads. But I am so proud at how well I am doing. I haven't fell into the "Freshman 15" group. Nor will I.
My mother has shown me that the most delicious and satisfying meals are the most healthy ones. I have a new love for fruits and vegetables. I often make my roommates food. I am in such a better place these days. I still have things I need to improve. But the person I used to be is behind me.
I am a lover of life.
(Client #2)
Well I have been on the program since July 1st. I know that I have lost more than 30lbs. I only quote the Doctor’s scale since that was where I weighed in “before” and on my last visit it was 30 but I know its more now because I have dropped from tight size 24 to a loose size 20. My energy level is great. I love the program because I think the food tastes great and it is sustainable for me. Since I often have client meetings for breakfast lunch or dinner, I am easily able to incorporate that into the plan. My biggest accomplishment would have to be that I was able to tour Israel and hike the hills and stairs and cobblestone streets for miles and miles each day in 95 degree heat. We ended each day with an aerobic workout in the pool. I brought lots of the medifast packets with me but it wasn’t really easy to sustain. I am proud to report that I made good choices. I had eggs and a scoop of fresh cottage cheese every morning. Salads loaded with fresh vegetables for lunch every day and chicken or fish with veggies for dinner. The first three days, I was having a big scoop of fresh hummus with my salad and by the third day I felt bloated and uncomfortable. I cut out the hummus for the rest of the trip and felt better right away. That was a breakthrough for me to recognize the importance of being aware and the cause and effect of what I was doing.
My biggest struggle has been getting sufficient exercise in. I definitely saw the impact of exercise on vacation but my work schedule is so demanding that it is a challenge. Ive been getting out to walk a hilly route but I need to do lots more and every day.
Ive struggled with weight my whole life but have successfully got “skinny” twice through diet and exercise. As I was getting older, the diets weren’t working and I always had some success and then slipped off. I can see myself clearly at my goal and I know how good it feels to not be carrying around the big bag of weight. The reason why I started this diet is because I was starting to be disabled by it. My back, neck, knees, ankles hurt. If I went to see a client and we walked up stairs to their office, I would have to scoot into a rest room just to regain my breath. I work with Senior VPs and CEOs and I had to ask a group of them once if we could switch tables in a restaurant once because it was a booth and I couldn’t get in. I couldn’t close the seatbelt on an airplane without an extension and when traveling with colleagues-I would dread having to request one. I spent entire summers with my feet swollen which lead me to stop wearing skirts. Oh I could go on but you get the idea. I was in the Doctors office for an annual physical and I always get great reports because all my readings are in a good space. (no blood pressure, chlosterol, insulin, issues) but she told me that my biggest problem was my weight and I wanted to say “Duh”. But then she said the words that really kicked me in the butt. She said, you turned fifty this year and now it can be a slippery slope. If something goes wrong and you cant exercise to rehabilitate it, you will end up with one issue leading to another issue and more weight until you are disabled. She told me she saw it over and over again and I guess because I was feeling disabled, it hit me that I have to find a solution and make it work. She left the office and I sat there in my underwear and started to cry. I had tried every diet, every gimmick, every exercise video and I couldn’t stick with them. Things that worked in the past weren’t working now. I remembered a friend raving about medifast and she started when someone she knew had lost 75 lbs and kept it off for 2 years. I put in my first order that night and ive been on it ever since.
The reason I intend to stay on it is
I can run up the stairs
I can hike for hours now
I no longer need an extension on the airplane
I am fitting into my old sizes
I have to giveaway clothes because they swim on me
I feel great
When I last checked in with my Doctor, she hugged me and told me how proud she was of me and I thanked her for her tough words. My husband and I have a goal of retiring young and we want to have an active lifestyle and that is my true goal.
(Client #3)
The diet is going well, I quite amazed that I have been able to do so well. My change in how I eat has effected several members of my family. My husband has started to watch what he eats, he eats what I eat when he is home. My 24 year old daughter has really started to watch what she eats, and the proportion size. She has started an exercise program, she rides her bike several miles, and also runs. She is looking alot slimmer. There are those in my family who don't have a problem with weight issues, and it has not changed their eating habits. But maybe someday my example of changing will come to their mind when the time is needed for them to change.
I had my cholesteral and blood sugar levels checked last week. My levels are much better. My next goal is to get well and start walking on my treadmill. Thanks for your support!
(Client #4)
Things are going great! I am down 15 pounds and it has been about 5 weeks. I feel really good. My goal is to get to my optimal health and then inspire and motivate others to do the same. I have overcome cravings for carbs which is really a wonderful feeling.
(Client #5)
Hi Gloria, I started the program to feel better about myself and to have more energy. My goal was to lose 30 lbs. in 3 mos. I have exceeded that goal by 5 lbs. I'm thrilled with the weight loss and feel so much better. I'm adding in foods and so far so good.
(Client #6)
I think my biggest accomplishment is to have gone off of three of my prescription drugs. It feels wonderful to have arrived at a place where I don’t need to take them anymore. I also have noticed that my knee has not bothered me as much with less weight on it. I have had several surgeries lately on it and was I think to the point that the only thing that they can do is a knee replacement but it seems as I have taken off the weight it has relieved some of the stress to it and it has not been swelling or hurting as much as before. I know it doesn’t solve my problem but it does buy me some time. I am at 23 still and I would like to go to at least 30 pounds.
Tuesday, October 6, 2009
A Positive Mindset is Key
It is interesting how a person's mindset makes such a difference in their ability to cope and deal with a difficult situation in a positive way. The keys to dealing with these things lies in their resiliency. We aren't born resilient, resliliency is learned. People who have success in obtaining good health are able to roll with situations and have an understanding of what the outcome is of their decisions and make good health a priority over temptations. It is important to be aware of your resiliency killers....
Fooling yourself - you fool yourself when you have a clear knowledge of why a problem occurred, yet you respond in a negative way and place blame elsewhere.
Over generalizing - Don't let yourself fall into this trap . "I can't lose weight, my metabolism is messed up" or "It's hopeless, I don't have any willpower". Recognize the positive steps you have taken and build on them instead of focusing on the negative.
Magnifying the problem - Making a mountain out of a molehill can make the situation seem hopeless or impossible to change. "I can't handle it anymore, I ate those cookies last night, so why even try". Realize that a small setback, is just that, a small setback, not defeat! You CAN get back on track. Realize what derailed your positive efforts, make a plan for similar situations, then..... forget yesterday and commit to doing better tomorrow.
Creating unrealistic expectations - Judge your capabilites with accuracy (but lean toward the positive side:). You don't have to be perfect. Enjoy the process of learning to improve your health and take small achievable steps to help keep your motivation positive.
Being out of control - Control is the perception that you can influence and explain the events around you. Control requires effort, curiosity and attention to staying connected daily. When you give control away to old habits and desires, your motivation and joy are reduced. And then negativity and feeling of failure are easier to succomb to.
The great cyclist, Lance Armstrong said," It's not about the bike.....it's about the mindset".
Remmeber that if you think you can or you can't...you're right! Replace negative thoughts with positive ones and learn something from every situation. You are not alone! We all have these same struggles and battles. So let's work together and become masters of our ownselves. Little by little, small improvements will soon help us achieve our goal of optimal health.
Some of you have been asking where I am on my own journey.......happy to report, fantastic! I haven't been perfect, but I am definitely making improvements and more important, I am seeing the big picture of good health and learn more every day about how to improve it. The scale is still going down, but it's not about the scale anymore. I realize that how I feel is what is important. I so enjoy having more energy to do the things I love and help the people I love. I am grateful for a healthy body and have a true desire to take care of it so it can take care of me in the future. I am still on the 5&1 for the time being till I feel I have reached my own optimal health. And my knees, and movement abilities are telling me I still have room for improvement.
Thanks to all of you that inspire me daily by your own determination, and examples of perserverance. I love helping you and though you may not know it....you help me!
Shout out to: EVERYONE that did something proactive today to improve their health. A healthy choice that could have been a bad one, is such an accomplishment. Keep choosing wisely:)
Did you know--- People with larger waists are twice as likely to have a lower lung capacity. Belly fat may restrict the diaphragm so the lungs can't fully fill with air. Lower your risk by whittling your waist down to 34" or less for women and 36" or less for men. Not to mention a myriad of improvements to your internal organs and lessen your chance of metabolic syndrome, heart disease and Type II Diabetes.
Fooling yourself - you fool yourself when you have a clear knowledge of why a problem occurred, yet you respond in a negative way and place blame elsewhere.
Over generalizing - Don't let yourself fall into this trap . "I can't lose weight, my metabolism is messed up" or "It's hopeless, I don't have any willpower". Recognize the positive steps you have taken and build on them instead of focusing on the negative.
Magnifying the problem - Making a mountain out of a molehill can make the situation seem hopeless or impossible to change. "I can't handle it anymore, I ate those cookies last night, so why even try". Realize that a small setback, is just that, a small setback, not defeat! You CAN get back on track. Realize what derailed your positive efforts, make a plan for similar situations, then..... forget yesterday and commit to doing better tomorrow.
Creating unrealistic expectations - Judge your capabilites with accuracy (but lean toward the positive side:). You don't have to be perfect. Enjoy the process of learning to improve your health and take small achievable steps to help keep your motivation positive.
Being out of control - Control is the perception that you can influence and explain the events around you. Control requires effort, curiosity and attention to staying connected daily. When you give control away to old habits and desires, your motivation and joy are reduced. And then negativity and feeling of failure are easier to succomb to.
The great cyclist, Lance Armstrong said," It's not about the bike.....it's about the mindset".
Remmeber that if you think you can or you can't...you're right! Replace negative thoughts with positive ones and learn something from every situation. You are not alone! We all have these same struggles and battles. So let's work together and become masters of our ownselves. Little by little, small improvements will soon help us achieve our goal of optimal health.
Some of you have been asking where I am on my own journey.......happy to report, fantastic! I haven't been perfect, but I am definitely making improvements and more important, I am seeing the big picture of good health and learn more every day about how to improve it. The scale is still going down, but it's not about the scale anymore. I realize that how I feel is what is important. I so enjoy having more energy to do the things I love and help the people I love. I am grateful for a healthy body and have a true desire to take care of it so it can take care of me in the future. I am still on the 5&1 for the time being till I feel I have reached my own optimal health. And my knees, and movement abilities are telling me I still have room for improvement.
Thanks to all of you that inspire me daily by your own determination, and examples of perserverance. I love helping you and though you may not know it....you help me!
Shout out to: EVERYONE that did something proactive today to improve their health. A healthy choice that could have been a bad one, is such an accomplishment. Keep choosing wisely:)
Did you know--- People with larger waists are twice as likely to have a lower lung capacity. Belly fat may restrict the diaphragm so the lungs can't fully fill with air. Lower your risk by whittling your waist down to 34" or less for women and 36" or less for men. Not to mention a myriad of improvements to your internal organs and lessen your chance of metabolic syndrome, heart disease and Type II Diabetes.
Thursday, September 24, 2009
All for Fiber..and Fiber for All!
Most fiber is, like other carbohydrates, made up of many glucose molecules. However, fiber does not break down into glucose before it gets to the colon, and often not even there. Even so, fiber does have effects on our digestion all along the way.
The stomach: In the stomach, fiber is bulky, so it tends to make us feel full. However, insoluble fiber moves out of the stomach fast unless there is fat, protein, or soluble fiber to slow it down. Soluble fiber, especially the viscous types that hold onto water, will slow down stomach emptying, especially when eaten with lots of fluid and some fat. This is at least partly why soluble fiber tends to decrease the glycemic effect of a meal - the contents of the stomach more gradually enter the small intestine, and from there, the blood.
The small intestine: In the small intestine, it's a similar situation - the presence of insoluble fiber tends to speed "transit time" up, and the gel-like soluble fiber slows things down.
The colon: As we have seen in the other parts of this series, in the colon there is a whole other digestive world happening with the (mostly friendly) bacteria in the colon.
Life in the Colon
It's common to think of the colon as a place where water is removed from whatever is left from digesting the food, and the rest is moved along towards the toilet. But there is actually a whole world in our guts, occupied by ten times the bacteria as the numbers of all of our human cells (this includes all bacteria from the mouth to the anus). We literally could not stay alive if it wasn't for the wonderful friendly bacteria in our digestive systems, where battles are fought, helpful substances are manufactured, and the immune system is bolstered. Did you know that in "Colon World":
• Vitamins are constructed (particularly Vitamin K and some B vitamins)
• More minerals are absorbed into the bloodstream
• Friendly bacteria crowd out the ones that cause disease, such as Salmonella
• Friendly bacteria lower the levels of some toxins, such as ammonia
• Special fats, called short-chain fatty acids, are manufactured, most of which are absorbed into the bloodstream, but some are used to feed the cells of the colon.
• The health of colon cells, which turn over rapidly, is for the most part dependent upon the bacteria of "Colon World", which in turn is dependent upon the food we give these bacteria.
It is the short-chain fatty acids which are getting the most attention recently. It is difficult to get these in our food, so the body relies on the process going on in "Colon World" to make these fats for us. Evidence is building that they are important in keeping the cells of the colon healthy and preventing such conditions as ulcerative colitis, colon cancer, and diverticular disease. They may also help regulate cholesterol and even, to some extent, insulin responses.
What Types of Fiber Feed the Colon?
The fiber types that are most amenable to fermentation are the soluble ones - gums, pectins, etc, found in such foods as berries, beans, flax seeds, plums, apples, and oats, and in some fiber supplements, such as those using psyllium and guar gum. Oligosaccharides and resistant starch also provide fodder for the bacteria. Different "bacteria food" produces different kinds of SCFAs and other products, so it's important to get a variety of fibers in our foods.
Insoluble fiber (found in such foods as vegetables, the bran of grains e.g. wheat bran, nuts, and seeds) isn't available for much fermentation, but it is still important in the colon. Not only does it provide bulk in the stool, its tendency to "speed things along" means that the fermentation will take place all along the length of the colon, including the near the end, where the majority of colon cancer occurs. Without insoluble fiber, most of the fermentation would take place in the top part of the colon, so the colon cells there would get most of the benefit.
What are the other benefits of dietary fiber?
Besides reducing the glycemic effect of meals and contributing to colon health, there is evidence that fiber may benefit us in other ways. It seems to help lower cholesterol and triglycerides, and also may help to prevent:
• Ulcers, particularly in the beginning of the small intestine (duodenal ulcers)
• Diabetes
• Heart Disease
• Cancer
References:
• Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients) (2005), Food and Nutrition Board, National Academy of Sciences
Did you Know:
You Can Exercise Away Anxiety
Doing moderate to vigorous exercise reduces stress and anxiety the natural way. If you burn 850 calories weekly, you can keep you stress level lower. So get out and walk for 30 minutes or jog for 15 and enjoy a calmer feeling!
The stomach: In the stomach, fiber is bulky, so it tends to make us feel full. However, insoluble fiber moves out of the stomach fast unless there is fat, protein, or soluble fiber to slow it down. Soluble fiber, especially the viscous types that hold onto water, will slow down stomach emptying, especially when eaten with lots of fluid and some fat. This is at least partly why soluble fiber tends to decrease the glycemic effect of a meal - the contents of the stomach more gradually enter the small intestine, and from there, the blood.
The small intestine: In the small intestine, it's a similar situation - the presence of insoluble fiber tends to speed "transit time" up, and the gel-like soluble fiber slows things down.
The colon: As we have seen in the other parts of this series, in the colon there is a whole other digestive world happening with the (mostly friendly) bacteria in the colon.
Life in the Colon
It's common to think of the colon as a place where water is removed from whatever is left from digesting the food, and the rest is moved along towards the toilet. But there is actually a whole world in our guts, occupied by ten times the bacteria as the numbers of all of our human cells (this includes all bacteria from the mouth to the anus). We literally could not stay alive if it wasn't for the wonderful friendly bacteria in our digestive systems, where battles are fought, helpful substances are manufactured, and the immune system is bolstered. Did you know that in "Colon World":
• Vitamins are constructed (particularly Vitamin K and some B vitamins)
• More minerals are absorbed into the bloodstream
• Friendly bacteria crowd out the ones that cause disease, such as Salmonella
• Friendly bacteria lower the levels of some toxins, such as ammonia
• Special fats, called short-chain fatty acids, are manufactured, most of which are absorbed into the bloodstream, but some are used to feed the cells of the colon.
• The health of colon cells, which turn over rapidly, is for the most part dependent upon the bacteria of "Colon World", which in turn is dependent upon the food we give these bacteria.
It is the short-chain fatty acids which are getting the most attention recently. It is difficult to get these in our food, so the body relies on the process going on in "Colon World" to make these fats for us. Evidence is building that they are important in keeping the cells of the colon healthy and preventing such conditions as ulcerative colitis, colon cancer, and diverticular disease. They may also help regulate cholesterol and even, to some extent, insulin responses.
What Types of Fiber Feed the Colon?
The fiber types that are most amenable to fermentation are the soluble ones - gums, pectins, etc, found in such foods as berries, beans, flax seeds, plums, apples, and oats, and in some fiber supplements, such as those using psyllium and guar gum. Oligosaccharides and resistant starch also provide fodder for the bacteria. Different "bacteria food" produces different kinds of SCFAs and other products, so it's important to get a variety of fibers in our foods.
Insoluble fiber (found in such foods as vegetables, the bran of grains e.g. wheat bran, nuts, and seeds) isn't available for much fermentation, but it is still important in the colon. Not only does it provide bulk in the stool, its tendency to "speed things along" means that the fermentation will take place all along the length of the colon, including the near the end, where the majority of colon cancer occurs. Without insoluble fiber, most of the fermentation would take place in the top part of the colon, so the colon cells there would get most of the benefit.
What are the other benefits of dietary fiber?
Besides reducing the glycemic effect of meals and contributing to colon health, there is evidence that fiber may benefit us in other ways. It seems to help lower cholesterol and triglycerides, and also may help to prevent:
• Ulcers, particularly in the beginning of the small intestine (duodenal ulcers)
• Diabetes
• Heart Disease
• Cancer
References:
• Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients) (2005), Food and Nutrition Board, National Academy of Sciences
Did you Know:
You Can Exercise Away Anxiety
Doing moderate to vigorous exercise reduces stress and anxiety the natural way. If you burn 850 calories weekly, you can keep you stress level lower. So get out and walk for 30 minutes or jog for 15 and enjoy a calmer feeling!
Wednesday, September 9, 2009
The Human Body is Mostly Water, and so....
Drink that Water!
Water is a critical component of your body, making up between 55 and 60 percent of your weight. Your body can’t store water (unlike fat), so you need to replenish it often. That’s why it is so important to get at least 64 oz. of water daily.
Water plays a key role in supporting health, particularly during weight loss, when it helps remove toxins and other unhealthy substances stored in your fat cells. Being well hydrated helps all our organs and systems function properly. In fact, every function in your body takes place in water. It’s the solvent that moves nutrients, hormones, antibodies, and oxygen through your bloodstream and lymphatic system, and removes waste. And of course, it’s essential to your kidney’s ability to filter and eliminate metabolic byproducts and toxins. If you don’t drink enough, your body is forced to recycle dirty water, diminishing the efficiency of every metabolic function.
What you may not realize is that we actually lose nearly twelve cups of water every day: two cups through perspiration, six cups through urine, two to four through breathing---and nearly one cup through the soles of your feet! And in high altitudes or dry environments, you lose even more.
During your weight loss phase, there are even more good reasons to make a conscious effort to drink your eight glasses a day. Here are a few:
- It’s calorie free, but helps you feel full and satisfied
- It keeps you from overeating. Studies have shown that when we feel hungry, 30 percent of the time our bodies are actually signaling for water.
- It facilitates the removal of toxins such as pesticides and preservatives from your cells
- It prevents dehydration as your body eliminates excess salt and water from a diet of too much processed food.
- It minimizes or eliminates fatigue, lack of energy, headaches, and unclear thinking.
- It speeds up metabolism. A recent study showed that drinking two 8 ounce glasses of cold water increased metabolic rate by 30 percent for ninety minutes after.
- It helps your liver convert fat to energy.
- It compensates for the loss of glycogen stores as you lose weight.
-----taken from Dr. A’s, Habits of Health
Thai Pork Lettuce Wraps
1 lb. ground pork
1 med. Zucchini, cut into bite size strips
½ cup finely chopped red sweet pepper
¼ cup chopped green onions (2)
1/8 to ¼ tsp. crushed red pepper flakes (optional)
Lettuce leaves (iceburg, butterhead, or romaine)
Peanut sauce:
In a small sauce pan, whish together 1/3 cup natural peanut butter, 1/3 cup water, 3 T. lite soy sauce, 2 cloves minced, and ¼ tsp. ground ginger. Cook over low heat until heated through, whisking constantly. Stir in 1 T. snipped fresh cilantro.
In a large skillet, cook pork until brown. Drain fat. Stir in vegetables and red pepper flakes if desired. Cook and stir 2 to 3 minutes or until mixture is heated through. Remove from heat and stir in ½ of the peanut sauce.
To assemble, divide pork mixture among lettuce leaves. Drizzle with extra peanut sauce.
Makes 4 servings
Per serving: 297 Calories, 8 g. carbs, 2 g. fiber, 22 g protein.
I decided to no longer bore you with the details of what I eat each day, you get the picture by now. Yes, I am still in the weight loss phase (minus a few bad days). I am down 10 pounds from when I first started this blog. Not bad, considering a bad week in Reno, and a few other days the little beasties got me. I will continue on until I get to where I feel good and where my body can maintain without considerable struggle.
Nevertheless, I feel great, and I can tell that eating the right things definitely helps me have more energy, more clarity of mind and reinforces the fact that we are what we eat :)
Shout out to.......Dr. White and his 10 pound loss in 10 days! Off to a great start and a shining example for his patients.
Did you know...."Leisure time sedentariness has resulted from the availability and volitional use of pervasive mechanization. When the energetic cost of non-work mechanization is estimated experimentally it approximates to 100 to 200 calories a day. A caloric deficit that potentially could account for the entire obesity epidemic. -- quote from Levine J A., Levine Lab, Mayo Clinic, mayoresearch.mayo.edu/mayo/research/levine_lab
Water is a critical component of your body, making up between 55 and 60 percent of your weight. Your body can’t store water (unlike fat), so you need to replenish it often. That’s why it is so important to get at least 64 oz. of water daily.
Water plays a key role in supporting health, particularly during weight loss, when it helps remove toxins and other unhealthy substances stored in your fat cells. Being well hydrated helps all our organs and systems function properly. In fact, every function in your body takes place in water. It’s the solvent that moves nutrients, hormones, antibodies, and oxygen through your bloodstream and lymphatic system, and removes waste. And of course, it’s essential to your kidney’s ability to filter and eliminate metabolic byproducts and toxins. If you don’t drink enough, your body is forced to recycle dirty water, diminishing the efficiency of every metabolic function.
What you may not realize is that we actually lose nearly twelve cups of water every day: two cups through perspiration, six cups through urine, two to four through breathing---and nearly one cup through the soles of your feet! And in high altitudes or dry environments, you lose even more.
During your weight loss phase, there are even more good reasons to make a conscious effort to drink your eight glasses a day. Here are a few:
- It’s calorie free, but helps you feel full and satisfied
- It keeps you from overeating. Studies have shown that when we feel hungry, 30 percent of the time our bodies are actually signaling for water.
- It facilitates the removal of toxins such as pesticides and preservatives from your cells
- It prevents dehydration as your body eliminates excess salt and water from a diet of too much processed food.
- It minimizes or eliminates fatigue, lack of energy, headaches, and unclear thinking.
- It speeds up metabolism. A recent study showed that drinking two 8 ounce glasses of cold water increased metabolic rate by 30 percent for ninety minutes after.
- It helps your liver convert fat to energy.
- It compensates for the loss of glycogen stores as you lose weight.
-----taken from Dr. A’s, Habits of Health
Thai Pork Lettuce Wraps
1 lb. ground pork
1 med. Zucchini, cut into bite size strips
½ cup finely chopped red sweet pepper
¼ cup chopped green onions (2)
1/8 to ¼ tsp. crushed red pepper flakes (optional)
Lettuce leaves (iceburg, butterhead, or romaine)
Peanut sauce:
In a small sauce pan, whish together 1/3 cup natural peanut butter, 1/3 cup water, 3 T. lite soy sauce, 2 cloves minced, and ¼ tsp. ground ginger. Cook over low heat until heated through, whisking constantly. Stir in 1 T. snipped fresh cilantro.
In a large skillet, cook pork until brown. Drain fat. Stir in vegetables and red pepper flakes if desired. Cook and stir 2 to 3 minutes or until mixture is heated through. Remove from heat and stir in ½ of the peanut sauce.
To assemble, divide pork mixture among lettuce leaves. Drizzle with extra peanut sauce.
Makes 4 servings
Per serving: 297 Calories, 8 g. carbs, 2 g. fiber, 22 g protein.
I decided to no longer bore you with the details of what I eat each day, you get the picture by now. Yes, I am still in the weight loss phase (minus a few bad days). I am down 10 pounds from when I first started this blog. Not bad, considering a bad week in Reno, and a few other days the little beasties got me. I will continue on until I get to where I feel good and where my body can maintain without considerable struggle.
Nevertheless, I feel great, and I can tell that eating the right things definitely helps me have more energy, more clarity of mind and reinforces the fact that we are what we eat :)
Shout out to.......Dr. White and his 10 pound loss in 10 days! Off to a great start and a shining example for his patients.
Did you know...."Leisure time sedentariness has resulted from the availability and volitional use of pervasive mechanization. When the energetic cost of non-work mechanization is estimated experimentally it approximates to 100 to 200 calories a day. A caloric deficit that potentially could account for the entire obesity epidemic. -- quote from Levine J A., Levine Lab, Mayo Clinic, mayoresearch.mayo.edu/mayo/research/levine_lab
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