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!
Thursday, September 24, 2009
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
Thursday, August 27, 2009
"Honey, I've shrunk my muscles!"
I just read an astonishing fact in Dr. Anderson's book, "Living a Longer Healthier Life" (companion guide and workbook to "Habits of Health"). It states that we lose on average a pound of muscle per year after age 20. Yikes!!! Since each pound consumes 50 - 70 calores of energy in a twenty-four hour period, by the time we're forty we've lost about 1400 calories of energy expenditure a day! Although this rate will slow as we age and as we continue to lose muscle mass, it's negative effect on our energy balance and health will continue. And because modern medicine has eliminated many infectious diseases, our life span has been extended significantly-so as we grow older and become more sedentary, our bodies are carrying an unhealthy amount of fat.
This is why is it so important for everyone to be including a weight resistance program along with your exercise. (Along with a balanced eating program) This will help you keep as much of your lean muscle mass as you can, and therefore raise your metabolism and calories used. Not to mention it is so beneficial for bone health also.
So I am writing this as I sit at my booth at our county Fair. I am also directly across the room from the local hospital booth where they are checking blood pressures, blood sugars, weight, and BMI,etc. I want so badly to grab those people and let them know that we have such a great program to help! Oh well, I'm grateful for those who do wander over my way and try my samples and take some info. I love helping people get healthy!
If you would like to be on my weekly email list for more tips and recipes, send me an email and I'd be happy to add you on! gloria.rudd@yahoo.com
Food journal
Be prepared to be amazed.....I have been staying on track and eating healthy for days now! Even with all this Fair food. I must be scaring off the little beasties :) ....or finally taking my own advice!
Peach oatmeal (Meal Replacement)
Dark Chocolate antioxidant shake (MR)
beef jerkey (snack)
chocolate crunch bar (MR)
cranberry mango fruit drink w/fresca(MR) my favorite!
cherry pomegranate antioxidant shake w/fresca) (MR) wow! another favorite!
chicken Greek Gyro (minus theh pita + extra lettuce) wonderful :)
Omega 3 supplement
68 oz. water
Energy level 10!, partly because of an incredibly busy week and running on pure adrenalin.
****Shout out to: my kids for learning such good nutrition and exercise habits and for inspiring others to follow their lead. Love ya!
****Did you know: That we are swimming in a sea of nutrition pollution. Over 90 percent of the food we eat on a typical American diet is processed, meaning that in addition to all those energy-dense extra calories, we're eating a diet that's:
l.High Glycemic (e.g. high fructose corn syrup)
2.High fat
3. High in salt
4. High in chemicals
Vietnamese Beef Salad
beef steak (sliced very thin),
Saute in a little olive oil, and splash on some lite soy sauce and simmer for 5 minutes
slice yellow onion and cover in rice vinegar and marinate for at least 2 hours.
Chop lettuce, top with beef and juice, and pickled onions. Add a spoonful of onion vinegar over salad, and top with chopped tomatoes.
So yummy and incredibly low carb.
This is why is it so important for everyone to be including a weight resistance program along with your exercise. (Along with a balanced eating program) This will help you keep as much of your lean muscle mass as you can, and therefore raise your metabolism and calories used. Not to mention it is so beneficial for bone health also.
So I am writing this as I sit at my booth at our county Fair. I am also directly across the room from the local hospital booth where they are checking blood pressures, blood sugars, weight, and BMI,etc. I want so badly to grab those people and let them know that we have such a great program to help! Oh well, I'm grateful for those who do wander over my way and try my samples and take some info. I love helping people get healthy!
If you would like to be on my weekly email list for more tips and recipes, send me an email and I'd be happy to add you on! gloria.rudd@yahoo.com
Food journal
Be prepared to be amazed.....I have been staying on track and eating healthy for days now! Even with all this Fair food. I must be scaring off the little beasties :) ....or finally taking my own advice!
Peach oatmeal (Meal Replacement)
Dark Chocolate antioxidant shake (MR)
beef jerkey (snack)
chocolate crunch bar (MR)
cranberry mango fruit drink w/fresca(MR) my favorite!
cherry pomegranate antioxidant shake w/fresca) (MR) wow! another favorite!
chicken Greek Gyro (minus theh pita + extra lettuce) wonderful :)
Omega 3 supplement
68 oz. water
Energy level 10!, partly because of an incredibly busy week and running on pure adrenalin.
****Shout out to: my kids for learning such good nutrition and exercise habits and for inspiring others to follow their lead. Love ya!
****Did you know: That we are swimming in a sea of nutrition pollution. Over 90 percent of the food we eat on a typical American diet is processed, meaning that in addition to all those energy-dense extra calories, we're eating a diet that's:
l.High Glycemic (e.g. high fructose corn syrup)
2.High fat
3. High in salt
4. High in chemicals
Vietnamese Beef Salad
beef steak (sliced very thin),
Saute in a little olive oil, and splash on some lite soy sauce and simmer for 5 minutes
slice yellow onion and cover in rice vinegar and marinate for at least 2 hours.
Chop lettuce, top with beef and juice, and pickled onions. Add a spoonful of onion vinegar over salad, and top with chopped tomatoes.
So yummy and incredibly low carb.
Sunday, August 23, 2009
What is the real goal?
Don't you just love those "Aha" moments, when the light bulb turns on and an epiphany presents itself, and you wonder... "Why didn't I realize that before?"
One of those moments clicked for me today.
I read an interesting article today that stated, "Weight loss in itself as a goal, is a guarantee for failure". It went on to explain that there has to be more to it than that. So you reach your goal.... and then what? The goal needs to be your "Why". The goal gets you to that thing you want after reaching that pivotal point. Why does someone want to lose weight? Everyone that is trying to lose weight has their why....but a lot of the time they lose their focus, and it becomes all about a number on the scale, or a size of clothing. How different it would be, to have first and foremost motivating you....the reason you want to feel better. We tend to be able to rattle off the things we don't like about being overweight or unhealthy. Negativity comes so easily. But if we focus on the opposite of those things (that is what we are wanting, isn't it?), suddenly a new light is shed and we have a renewed sense of motivation. We can see that positive thing we are striving for. Try filling in the blanks here......"What I really want is_______, and then what I would do is_______, and I just want to feel_______. The reasons are personal, and unique for each individual. Those people that get to their goal.....and maintain it, have found that "Thing", that comes as a result of getting there. They find joy in the experiences they can now enjoy because of reaching their goal. "Weight loss is not an end in itself; it is the means to an end....It is the means to achieve more important goals".
Now you have the "Aha" moment too! What will you do with it? If you are fortunate enough to already be in a place of optimal health, hats off to you! There are some of us following along and will be there soon too. But never lose focus on what your healthy body is giving you and take note of where you want to be 10, 20, 40 years from now. Let's all be grateful for these amazing bodies that have been given to us, and strive to take the best care possible of them. Give thanks that we are still breathing in and out, and each single thing we can do beyond that, is just one more blessing we have.
I know I'm grateful for all I have, and for my health and strength. My "why" at the moment, is to preserve what I have, improve what I can, and enjoy all that is left.
Food journal (we won't talk about yesterday and the cookies made for the lemonade stand...you get my drift) Dang those little beasties again! ---the cookies, not the kids :)
Peach oatmeal (meal replacement - MR)
caramel crunch bar - MR
chili nacho cheese puffs - MR
Handful of almonds - snack
Roast beef
stirfry (onion, garlic, zucchini, sugar snap peas, bok choy) delicious
cucumbers in vinegar
baked squash
sugar free Popsicle
65 oz water
omega 3 supplement
***Shout out to: New client couple... 4 days on the 5 & 1 and she's lost 4 lbs, and he's lost 10 pounds! Way to go, keep it up. You're feeling better already, and there's only more of that to come!!!
***Did you know: That the "masters" of weight loss (those who have maintained if for more than 2 years),view what they do to control their weight as lifestyle change. They accept that they cannot return to their old ways. But they neither regret their choices nor feel sorry for themselves. They understand that weight maintenance takes effort and determination. Yet the masters make it clear that any hardships associated with maintenance are far less troublesome than the difficulties endured when they were overweight.
One of those moments clicked for me today.
I read an interesting article today that stated, "Weight loss in itself as a goal, is a guarantee for failure". It went on to explain that there has to be more to it than that. So you reach your goal.... and then what? The goal needs to be your "Why". The goal gets you to that thing you want after reaching that pivotal point. Why does someone want to lose weight? Everyone that is trying to lose weight has their why....but a lot of the time they lose their focus, and it becomes all about a number on the scale, or a size of clothing. How different it would be, to have first and foremost motivating you....the reason you want to feel better. We tend to be able to rattle off the things we don't like about being overweight or unhealthy. Negativity comes so easily. But if we focus on the opposite of those things (that is what we are wanting, isn't it?), suddenly a new light is shed and we have a renewed sense of motivation. We can see that positive thing we are striving for. Try filling in the blanks here......"What I really want is_______, and then what I would do is_______, and I just want to feel_______. The reasons are personal, and unique for each individual. Those people that get to their goal.....and maintain it, have found that "Thing", that comes as a result of getting there. They find joy in the experiences they can now enjoy because of reaching their goal. "Weight loss is not an end in itself; it is the means to an end....It is the means to achieve more important goals".
Now you have the "Aha" moment too! What will you do with it? If you are fortunate enough to already be in a place of optimal health, hats off to you! There are some of us following along and will be there soon too. But never lose focus on what your healthy body is giving you and take note of where you want to be 10, 20, 40 years from now. Let's all be grateful for these amazing bodies that have been given to us, and strive to take the best care possible of them. Give thanks that we are still breathing in and out, and each single thing we can do beyond that, is just one more blessing we have.
I know I'm grateful for all I have, and for my health and strength. My "why" at the moment, is to preserve what I have, improve what I can, and enjoy all that is left.
Food journal (we won't talk about yesterday and the cookies made for the lemonade stand...you get my drift) Dang those little beasties again! ---the cookies, not the kids :)
Peach oatmeal (meal replacement - MR)
caramel crunch bar - MR
chili nacho cheese puffs - MR
Handful of almonds - snack
Roast beef
stirfry (onion, garlic, zucchini, sugar snap peas, bok choy) delicious
cucumbers in vinegar
baked squash
sugar free Popsicle
65 oz water
omega 3 supplement
***Shout out to: New client couple... 4 days on the 5 & 1 and she's lost 4 lbs, and he's lost 10 pounds! Way to go, keep it up. You're feeling better already, and there's only more of that to come!!!
***Did you know: That the "masters" of weight loss (those who have maintained if for more than 2 years),view what they do to control their weight as lifestyle change. They accept that they cannot return to their old ways. But they neither regret their choices nor feel sorry for themselves. They understand that weight maintenance takes effort and determination. Yet the masters make it clear that any hardships associated with maintenance are far less troublesome than the difficulties endured when they were overweight.
Friday, August 21, 2009
Temptation around every corner
Reno, NV = temptation. It's not the slots that are tempting for me, it's the abundance of decadent food! And not very healthy food for the most part. Here I am, at the National Fitness Expo with a friend, promoting our healthy eating program to gym owners, and even though I completely know better, give in to the food calling me from every corner. What kind of example am I?
Why is it that I cave in under social situations. And even when I know how that the tomato basil pasta and breadsticks including cheesecake for dessert, are going to make me feel a couple hours from then, I act like a rebellious 3 year old and tell my conscience,"yea, but I did good the first part of the day", or "I'll get back on track tomorrow".... then I indulge, only to regret it completely. When will I learn. Eating unhealthy and or too much, is not worth it later! Especially much later, when the effects of this kind of eating manifest itself as something more serious. I have to keep telling myself I know better, and vow to do better starting now!
It's a process that takes constant effort, and constant awareness and determination to do better.
I do believe that I am ready to stay on track now, (and so much easier now that I am home).
So now you see me, the not so perfect health coach. I struggle like so many others, but I know the struggle will be worth the effort and the things I have learned about health and nutrition keep me motivated to strive for better health. I truly believe that I will one day master this thing called optimal health. Hopefully sooner than later!
I am 45....likely half way through my life! On one hand a scary thought that my life is half over, yet even more scary to think I still have that many more years ahead of me, and know that my health will determine the quality of that life. Some serious contemplating going on here..... how would I like to envision my life for the next 45 years?
If I could paint the picture of the rest of my life, it would look something like this. Growing old with my wonderful husband. Seeing places I haven't seen before. Walking, hiking, biking and enjoying the great outdoors. Taking my kids and grandkids camping, fishing and to fun places. Helping my grandkids appreciate the wonderful things about living on a farm in the country. Being able to take care of my yard and flowers. Being active in my community and promoting health and nutrition. Educating grade school age kids about healthy lifestyles to give them a better chance of good health in their futures. I want to be 80 and feel 5o. I want to feel Spry. I don't want my health to hold me back from enjoying the second half of my life. I want my health to propel me forward into it.
What I do now.....WILL affect my future... this I do know. So here's to tomorrow, may we all make it better than yesterday!
Food Journal
Blueberry antioxidant shake (meal replacement - MR)
8 Peach oatmeal cookies (MR) so good!
Peanut Butter crunch bar (MR)
Chili Nacho Cheese puffs (MR)
Chipotle Chicken salad = lean and green meal
banana pudding (MR)
74 oz. water
omega 3 supplement
flax meal (added to cookies)
Felt so good to get back on track. Energy level much better than last few days.
Tried out the new Mountain bike. Will take some getting use to. Nevertheless, a great workout today. Warning.....weekend ahead.....need to mentally prepare for this. Son wants lemonade stand with homemade cookies! Let's see...can I find a cookie recipe that I don't like, but everyone else will?...Probably not...must find willpower instead:O
***Shout out to: Anyone and everyone who stays on track this entire weekend! If you can do it, so can I.
***Did you know: That according to the National Weight Control Registry, that only 20% of dieters successfully keep off lost weight for more than a year. That's because after we reach our goal, we let old habits creep back in. But people who win at weight loss consistently eat the same way even after they've slimmed down. In fact, the NWCR found that dieters who maintain their healthy eating habits every single day are 1 1/2 times more likely to maintain their weight loss over time than those who relax their diets on weekends. ---quote from prevention magazine
Are they talking to me or what!
Why is it that I cave in under social situations. And even when I know how that the tomato basil pasta and breadsticks including cheesecake for dessert, are going to make me feel a couple hours from then, I act like a rebellious 3 year old and tell my conscience,"yea, but I did good the first part of the day", or "I'll get back on track tomorrow".... then I indulge, only to regret it completely. When will I learn. Eating unhealthy and or too much, is not worth it later! Especially much later, when the effects of this kind of eating manifest itself as something more serious. I have to keep telling myself I know better, and vow to do better starting now!
It's a process that takes constant effort, and constant awareness and determination to do better.
I do believe that I am ready to stay on track now, (and so much easier now that I am home).
So now you see me, the not so perfect health coach. I struggle like so many others, but I know the struggle will be worth the effort and the things I have learned about health and nutrition keep me motivated to strive for better health. I truly believe that I will one day master this thing called optimal health. Hopefully sooner than later!
I am 45....likely half way through my life! On one hand a scary thought that my life is half over, yet even more scary to think I still have that many more years ahead of me, and know that my health will determine the quality of that life. Some serious contemplating going on here..... how would I like to envision my life for the next 45 years?
If I could paint the picture of the rest of my life, it would look something like this. Growing old with my wonderful husband. Seeing places I haven't seen before. Walking, hiking, biking and enjoying the great outdoors. Taking my kids and grandkids camping, fishing and to fun places. Helping my grandkids appreciate the wonderful things about living on a farm in the country. Being able to take care of my yard and flowers. Being active in my community and promoting health and nutrition. Educating grade school age kids about healthy lifestyles to give them a better chance of good health in their futures. I want to be 80 and feel 5o. I want to feel Spry. I don't want my health to hold me back from enjoying the second half of my life. I want my health to propel me forward into it.
What I do now.....WILL affect my future... this I do know. So here's to tomorrow, may we all make it better than yesterday!
Food Journal
Blueberry antioxidant shake (meal replacement - MR)
8 Peach oatmeal cookies (MR) so good!
Peanut Butter crunch bar (MR)
Chili Nacho Cheese puffs (MR)
Chipotle Chicken salad = lean and green meal
banana pudding (MR)
74 oz. water
omega 3 supplement
flax meal (added to cookies)
Felt so good to get back on track. Energy level much better than last few days.
Tried out the new Mountain bike. Will take some getting use to. Nevertheless, a great workout today. Warning.....weekend ahead.....need to mentally prepare for this. Son wants lemonade stand with homemade cookies! Let's see...can I find a cookie recipe that I don't like, but everyone else will?...Probably not...must find willpower instead:O
***Shout out to: Anyone and everyone who stays on track this entire weekend! If you can do it, so can I.
***Did you know: That according to the National Weight Control Registry, that only 20% of dieters successfully keep off lost weight for more than a year. That's because after we reach our goal, we let old habits creep back in. But people who win at weight loss consistently eat the same way even after they've slimmed down. In fact, the NWCR found that dieters who maintain their healthy eating habits every single day are 1 1/2 times more likely to maintain their weight loss over time than those who relax their diets on weekends. ---quote from prevention magazine
Are they talking to me or what!
Friday, August 14, 2009
Average days are a good thing
So as to not overwhelm you with so much info on a daily basis, plus, I might run out of ideas and info at this rate...:) I will cut down my blogs to a couple times a week. Be sure to check in and feel free to give me feedback, and any ideas on health you would like addressed.
Today was an average, yet productive day. However, disappointing in that I didn't get any scheduled exercise today. Still a good day and feel great.
Food journal
baked chicken, green salad (don't ask me why this for breakfast...it just sounded really good)
chocolate crunch bar - (Meal Replacement)
strawberry shake - MR
cinnamon pretzel sticks - MR
chocolate ready drink - MR
cheese, pickles, olives
piece of chicken
banana pudding - MR
75 oz. water
omega 3 supplement
essential 1 digestive supplement
***Shout out to: Client Jerry for an amazing 17 pound weight loss his first week on the program! (No, this is not typical:-)
***Did you know.... Exercise is a great substitute for stress snacking, because it releases endorphins and boosts your mood. You could also allow yourself your favorite "Healthy" treat, just make sure it is compatable with whatever program you are on, even maintenance. Then eat slowly, without distractions and savor your favorite flavors, and congratulate yourself on choosing wisely, and notice how much better you feel, than if you would have had that unhealthy treat.
Today was an average, yet productive day. However, disappointing in that I didn't get any scheduled exercise today. Still a good day and feel great.
Food journal
baked chicken, green salad (don't ask me why this for breakfast...it just sounded really good)
chocolate crunch bar - (Meal Replacement)
strawberry shake - MR
cinnamon pretzel sticks - MR
chocolate ready drink - MR
cheese, pickles, olives
piece of chicken
banana pudding - MR
75 oz. water
omega 3 supplement
essential 1 digestive supplement
***Shout out to: Client Jerry for an amazing 17 pound weight loss his first week on the program! (No, this is not typical:-)
***Did you know.... Exercise is a great substitute for stress snacking, because it releases endorphins and boosts your mood. You could also allow yourself your favorite "Healthy" treat, just make sure it is compatable with whatever program you are on, even maintenance. Then eat slowly, without distractions and savor your favorite flavors, and congratulate yourself on choosing wisely, and notice how much better you feel, than if you would have had that unhealthy treat.
Thursday, August 13, 2009
Group Food Outings
Hitting your favorite restaurant with friends? The celebratory atmosphere means you're more likely to let your dietary guard down. Typically, when you eat with another person, you consume 35 percent more than you would alone, and the amount you eat increases as much as 10 percent with each additional person at the table!
Sidestep it: Practice crowd control by sitting next to the smartest eater, sharing with her or reaching for the same foods she does. To forestall those "Come on, have just one more" when out with friends, always leave a little food on your plate. If your friends still think you are finishing, they're not as likely to offer you more. Don't be afraid to say, "Oh, I'm full, I need a box for the rest." And take into consideration the great example you will be setting for those around you. It's easy to want to fit in and eat what everyone else is eating and the quantity too, but use your smarts, and set the trend yourself. You will be so much happier and feel so much better if you only eat till you are satisfied. Give it a try.
Journaling:
Got my bike ride in. No near mishaps today. Felt great all day.
Food Journal:
Dutch chocolate shake (Meal Replacement-MR)
Honey Mustard Pretzel Sticks- MR
Salad topped with buffalo chicken - lean and green meal
chocolate mint crunch bar- MP
parmesan cheese puffs - MP
vegies and dip
strawberry shake- MP
68 oz. water
omega 3 supplement
essential 1 - digestive enzyme supplement
Recipe:
Steak and Roasted Vegetables
Marinate 4 oz. of flank steak in light vinaigrette (Italian etc., just no sweet ones). Heat oven to 450 degrees. Place 1 cup sliced zuchinni, 1/2 cup sliced onion, 1 cup whole mushrooms, 1/2 cup each 1" slices of red and green peppers, on baking sheet. Drizzle with olive oil and sprinkle with salt and pepper. Roast 15 minutes. Grill or broil steak to desired doneness. Slice steak and serve with vegetables.
**Shout out to: my client Jenny, from Tennessee, on hanging in there and making great food choices during her luncheon with friends! You are such a great example.
*** Did you know: Restaurants and theaters often keep their thermostats low. That's a bummer for your waistline, because your body needs to eat more to stay warm, says experts. In hot temps, you'll drink more liquids and eat less. So, bring a sweater with you when you go out to dinner or to the movies!
Sidestep it: Practice crowd control by sitting next to the smartest eater, sharing with her or reaching for the same foods she does. To forestall those "Come on, have just one more" when out with friends, always leave a little food on your plate. If your friends still think you are finishing, they're not as likely to offer you more. Don't be afraid to say, "Oh, I'm full, I need a box for the rest." And take into consideration the great example you will be setting for those around you. It's easy to want to fit in and eat what everyone else is eating and the quantity too, but use your smarts, and set the trend yourself. You will be so much happier and feel so much better if you only eat till you are satisfied. Give it a try.
Journaling:
Got my bike ride in. No near mishaps today. Felt great all day.
Food Journal:
Dutch chocolate shake (Meal Replacement-MR)
Honey Mustard Pretzel Sticks- MR
Salad topped with buffalo chicken - lean and green meal
chocolate mint crunch bar- MP
parmesan cheese puffs - MP
vegies and dip
strawberry shake- MP
68 oz. water
omega 3 supplement
essential 1 - digestive enzyme supplement
Recipe:
Steak and Roasted Vegetables
Marinate 4 oz. of flank steak in light vinaigrette (Italian etc., just no sweet ones). Heat oven to 450 degrees. Place 1 cup sliced zuchinni, 1/2 cup sliced onion, 1 cup whole mushrooms, 1/2 cup each 1" slices of red and green peppers, on baking sheet. Drizzle with olive oil and sprinkle with salt and pepper. Roast 15 minutes. Grill or broil steak to desired doneness. Slice steak and serve with vegetables.
**Shout out to: my client Jenny, from Tennessee, on hanging in there and making great food choices during her luncheon with friends! You are such a great example.
*** Did you know: Restaurants and theaters often keep their thermostats low. That's a bummer for your waistline, because your body needs to eat more to stay warm, says experts. In hot temps, you'll drink more liquids and eat less. So, bring a sweater with you when you go out to dinner or to the movies!
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