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.
Wednesday, November 11, 2009
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
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!
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