Yep. That's true.
I didn't want to be hypocritical and stopped posting for a while.
Now it's time to go back to making better food choices at every meal. While most of the days, I eat a combination of lean protein, fruits and vegetables, whole grains and healthy fats most of the time.
Unfortunately in my weak movements, I eat processed foods and it kills my efforts. I feel terrible about being out of control, but I do it anyway. I think it is my arrogance - I know how to lose weight so I can allow myself a little - that allows me to make pure food choices more often than I used to.
Sunday, March 19, 2017
Monday, October 3, 2016
Smart food buying habits
We have the power of choice to decide which
foods to buy at the grocery store. The key to success is planning ahead.
Planning ahead can improve your food choices. Healthy decisions start at home.
Planning ahead can improve your food choices. Healthy decisions start at home.
Start by streamlining your food shopping
to one or two days each week. Fewer trips to supermarket mean fewer opportunities
to buy the wrong types of food.
I do it once a week on weekend when I am not hungry
or rushed for time. I plan what food I need to buy and stick to my shopping
list. By taking the hurry and unpredictability out of food shopping I buy and
stock up foods that are building block for healthy meals.
Healthy choices can make a healthy you.
Friday, September 16, 2016
Eating healthy when away from home is possible
While eating healthy when away from home could be difficult,
it doesn’t mean it’s impossible.
Two days ago I was hungry after a few hours of driving and
almost went to fast food restaurant near the hotel.
Found motivation to go to the supermarket, bought vegetables
and turkey breast and came back to the hotel.
Felt good. I needed positive experience, because it doesn’t always end
up that way for me when I travel. I found it that it was possible. When I was weak and contemplating eating at the fast food restaurant I asked myself what was more important to me.
Friday, September 9, 2016
Eating healthy does not mean eating foods that you do not like
For me eating healthy means eating natural, unprocessed foods.
Eating real foods, not food products.
Many people mistakenly think that foods that are healthy must necessarily be unsatisfying or taste bad. Of course, that isn’t so.
To
lose weight and keep it off, it is important to change your perception that
healthy foods will not satisfy you as much as your favorite dishes.
Eating healthy does not mean eating foods that you do not like. It is about getting away from fake foods and embracing real ones.
It means giving your body what it needs to thrive.
Eliminating or at least limiting processed foods is an important element of healthy eating.
Eating healthy will also ensure that you stay healthy while using weight.
Saturday, September 3, 2016
Made Better Choice Today
Real example of making better choice while eating out. Two photos are from the same place.
I am posting them to show what worked for me at lunch time today. See the difference?
The person I had lunch with made the choice in the upper photo and drank soda.
I made the choice in the lower photo and drank water. We both were happy with our choices.
Remembering why we want to lose weight or maintain it, if you are already there, helps when ordering in restaurants.
Planning what to eat and where makes it easier for me.
Friday, August 19, 2016
Guest Post: Life Style Changes to Feel Good for Life
Failure is everywhere.
People are sick and in pain. This is not necessary. Let's learn how to be successful
in our health. People have lost 50, 75, 100 pounds with minimal effort. They
feel so good, they would never go back to old habits.
Myths:
If I stop eating, I'll
lose weight.
I have to be hungry to
lose weight.
I'll never be able to
have a piece of cheesecake (substitute your favorite) again.
I'll feel deprived.
I'll have to exercise 2
hours every day.
Diabetes runs in the family.
Foods are either
Carbohydrates, Proteins, or Fats. Meals should have 50%
Protein, 25% good carbs, and 25% fats. Monosaturated are the best.
Carbohydates: Which are good, which are not? Rule of thumb. Don't eat the white stuff. Also known as processed. Eat fruits and vegetables for your carbs. Avoid white flour, white sugar, white potatoes, white rice, white pasta, and white bread. Substitute whole grains, sweet potatoes, brown rice, couscous, quinoa, pasta made of spinach, bell peppers, whole wheat. Bread made of whole grains. No enriched white flour.
Why?
The white stuff is highly processed. This means it gets into your blood stream as sugar way too fast. Your blood sugar spikes. Your pancreas has to quickly release insulin to get your blood sugar back down. It goes too far down. Now you are famished!! Quick, eat something with sugar or highly processed to get your blood sugar back up. This roller coaster is bad for your whole body- every cell. Insulin is our fat storage hormone. Spike blood sugar, release insulin, hold onto fat like a sponge holds water. This happens when we eat high Glycemic foods.
Eat Protein, good fats,
and unprocessed carbohydrates.
Your blood sugar stays
within a nice normal even range. Your pancreas now releases Glucagon.
Glucagon is our Fat Releasing Hormone. Your blood sugar stays in
the good range. No hunger, no shakiness, no foggy thinking, and Release
Fat!! This happens when we eat low Glycemic foods.
Jump Start with low Glycemic foods for five days. Sugar cravings will go away. Drink 1/2 your
weight in ounces of water. Flavor the water with fruits and herbs so it's not
boring. Walk 30 minutes 3 times a week. Eat low Glycemic foods every 2 1/2 to 3
hours. Nibble a little dark chocolate as a reward.
Focus on what you want,
not what you don't want.
Our brains will believe
whatever we tell it over and over. Say everything in the positive.
Picture yourself as your
new You. Tell yourself how good you look, and how great you feel.
+++
Guest
post provided by Janice Moranz, MD. Janice
runs Albuquerque Health and Fitness MeetUp Group. The group has over 400
members. You can contact Janice at janicemoranz@comcast.net
Saturday, August 6, 2016
Nation of Fat People?
Almost
everyone seems to be on some kind of diet these days.
Most of us want to live healthier lives, lose a little bit (or a lot) of weight, and generally feel better about the food we put into our bodies.
Most of us want to live healthier lives, lose a little bit (or a lot) of weight, and generally feel better about the food we put into our bodies.
After decades of portion control and counting
calories we still consume lots of empty calories and are becoming a nation of
fat people.
If we don’t seriously and effectively confront it, we may become a
nation of inert, unhealthy, unproductive fat people by the middle of the 21st century.
One does
not need a degree in science to understand why it happens. Diet fatigue and
diet failure happen for a reason. If you restrict how much we can eat you are
likely to end up with the following pattern. You take a break, and start again
later, take another break, start again later and so on.
Even if lose weight,
you will regain your weight or more, when you jump right back to eating “normal”
(pre-diet) size meals.
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