Hi,
Still struggling with occasional high carb items. When I go through a time like that, one of the things I do to combat it, is to once again read a book that inspired me in the past. "Life Without Bread" by Christian B. Allan, PhD., and Wolfgang Lutz, M.D. is one of those books.
LWB was what I wanted to read again, but I had to search my book cases to find it. Once I did find it I curled up and started to read. I had wanted to read this one because I remembered it as having a big impact on me when I first read it. That and Dr Atkins is where I got a lot of the information concerning low carb eating that I have believed for quite some time.
I found it interesting that in the first few pages it talked about things that I think I only skimmed over in my first reading so long ago. It made even better sense this second time through, because I'm more educated on the subject matter now. As I read I could see where the vegetarian community had really influenced me in a particular direction -- that of the raw veggies -- but this book is not about the raw veggies -- it is about the protein, I think.
It is written with both a more "scientific" format, and also an "anecdotal" form, too, which makes it a more lively read. It first focuses on people from the past who researched and reported on the fact that a low carb/high protein eating plan brings about health in people.
(If you would like to examine or purchase LWB it can be found at Amazon.com: http://www.amazon.com/Life-Without-Bread-Low-Carbohydrate-Diet/dp/0658001701/ref=sr_1_1?s=books&ie=UTF8&qid=1330030311&sr=1-1 )
In fact, the number of pages that I've covered so far is about what you can read online at Amazon. I remember the only thing I did not like about their program is how they count their carbs. You have to do two calculations to keep things on track. The two doctors believe that a limit of 72 carbs per day will help a person lose weight and heal them of some of the modern chronic diseases (like both obesity and diabetes), including cancer. They divide the 72 by 6 which gives you 6 "BU" (bread units). You can choose to simply remember that 12 usable carbs is a unit or you can use their BU plan. It is all the same in the end. I prefer the simpler approach which is one calculation rather than two. I have a hard time dividing and doing math in my head. On paper, I'm fine, but not so much without it.
They cover protein, fats, and carbohydrates as individual subjects.
Here are three statements from the first few pages that I found impactful:
1. "Saturated fatty acids are more resistant to oxidation"... (eating) "saturated fat alone can resist oxidation. Saturated fat does not require a secondary molecule, such as an antioxidant, to eliminate the negative effect of oxidation."
That alone is a mind blower because that is not the standard take in the media, as you well know!! These two doctors say that eating saturated animal fat guards against oxidation in the human body. I've known for a while that saturated fat is good for you but I don't think about it specifically very often. This brings it all back home again.
2. "There are a few known carbohydrates that help eliminate toxins from the body"... "Every carbohydrate your body needs can be made from either protein or fat"... "low-carbohydrate nutrition is very healthy and is the proper nutrition for humans."
That explains how the ancient Eskimos could survive on animal protein with very very few carbs and lived free from heart attacks and diabetes and all the other chronic diseases of civilization (with the exception, I believe, of arthritis).
3. "To repeat this important point, when you eat any carbohydrate you are essentially eating sugar."
Carbohydrates are from the plant family: fruit, vegetables, and grains. Sugar comes from beets or cane plants. Bread is a starchy food made from flour whether finely ground or whole (wheat or other grains) -- also think about "corn starch." Starchy carbs are also potatoes, yams, and sweet potatoes. We've come to understand that these things turn to sugar very fast inside us. It is easy to understand that there is sugar in most fruits because we can taste it. Fruit juice is just "sugar faster."
But the thing we don't think much about is that we get sugar from vegetables, too. All carbohydrates turn to sugar inside us. If the veggies are cooked it happens faster. If they are raw, it happens more slowly -- thus, to my thinking, eating them raw is better for our blood sugar.
We usually think of vegetables as our source of vitamins and minerals and that is true. I have actually tried, at various times in my life, and in this blog, to eat only vegetables, or to eat only protein. I do better with a mix of them. I've noticed that it is the protein that fills me up, but it is the vegetables that keep me balanced.
If I'm eating the right mix (which I'm beginning to believe may be 50/50) then I don't need antacids for my stomach. When I'm eating only one side of the plate for a period of time, then I begin to crave things such as starches and sugars. I do sometimes have a protein meal and sometimes I have a veggie meal -- but I get out of whack if I try to do either one repeatedly for more than a few meals.
I had thought that 80/20 in favor of the veggies was more healthy, but I'm beginning to think the 50/50 mix might be better. Maybe that will help me stay on track, too.
Going on with my reading.
Be back soon,
Marcia
Thursday, February 23, 2012
Friday, February 17, 2012
Trading in Your Health for Convenience
Hi,
I am still on track and losing small amounts of weight every day, although, I am at 322 and have five more pounds to get back to my new low of 317. I am disappointed that my cheat week was so very impactful to my weight, but I am happy that I have been slowly heading in the down direction again. It is rather encouraging to me to see even a small reduction (quarter to half pound) every day. I like bigger jumps down but a jump down is a jump down. I think that by the beginning of my next six-day period I should be completely back on program, again.
Trading in Your Health for Convenience: I read those words on one of Dr. Mercola's articles and they just suddenly struck me because they are so true. At least for me. And I think for many of the friends that I talk to who desire to lose weight but struggle with it. When I suggest to someone that eating more fresh raw vegetables, not eating grains and processed foods, and eating more simply cooked protein will help them to lose weight, control their blood sugars, and regain their health to an amazing degree, I nearly always get that "deer in the headlights" look.
The idea of not eating from a box of manufactured food just seems like crazy thinking to them. I remember feeling that way too, a long time ago. I've come to believe that the only way out of the box is to simply step out and begin. Then I think, well who am I? I struggle to eat right, but the more I do it, the easier it gets. The more fresh raw salads and veggies that I eat, the more they seem to refresh me and I like the way they affect my health statistics (my weight numbers, my blood sugar numbers, my blood pressure numbers, etc.)
I think that the main objection people have to healthy eating is really the "C" word: convenience. It is so easy to open a box or sealed bag, reach in and drag out an extruded "something" and eat, that we choose that which is "easier" over having to go to the trouble of washing veggies, cutting, examining, and preparing them before we even get close to eating. We let our health go out the window in exchange for quick and easy.
I think that the word "healthy" is not even "real" for some. When we are on the run it is not easy to slow down enough to do something different -- to do what is healthy and right for our bodies. What we are really exchanging is our future health. We are exchanging "easy now" for "problematic later." We don't have to keep doing that. If we were willing to take just a little time right now and give it to eating right, our futures would improve.
From the reading that I've done it seems perfectly clear to me that eating fresh raw vegetables and simply cooked animal protein will not only normalize blood sugars and high blood pressure, but it will delay or eliminate cancer, too. Who knows how many other things like heart attacks and strokes are also affected by how we feed ourselves? I am beginning to get the idea that things like arthritis, fibromyalgia, and attention deficit disorder are also all related to the manufactured food we've been eating.
I read about a school in Appleton, Wisconsin that eliminated canned pop and candy machines from their school, and started to feed the kids salads and good healthy foods plus water to drink at lunch. The behavior of the kids changed. They went from acting like hoodlums to acting like normal kids. The kind we used to remember from long ago, or see in the movies. They became more like the kids from the Cleaver family. Normal, American kids. They no longer needed police presence on the campus because the kids were all behaving -- naturally. They are no longer carrying weapons or committing suicide. Those numbers have gone down to ZERO!! Doesn't that say something about the affect that good food or bad food has on us? (Read about the Appleton school here: http://www.feingold.org/PF/wisconsin1.html)
What is good for the kids is also good for us adults. We truly are what we eat.
When I made the change to fresh raw vegetables my daily statistical numbers began to improve immediately. My blood sugars, while they are not yet normal, are much closer to normal than they were. My blood pressure, while not yet normal is much closer to normal than it was. My weight, when I eat right, comes down. Eating right means eating the things that God prepared for us. Fresh. Raw. Vegetables. An already healthy person can eat fruit, too, but, I am a diabetic which means my health had deteriorated and I need to not eat fruit until my body can handle it.
I need to nearly eliminate grains, too, if I want to see blood sugar numbers that normalize. I allow one cheat meal, and one cheat item during the week which is a far cry from "cheat" items at every meal. I don't have to completely eliminate all the things I've grown to love -- I can have them once or twice a week. If that is not "moderation" I don't know what is. I know that when I stay on the program (six-days of fresh raw veggies and protein, with a one-hour cheat meal on day seven and one "cheat" item some time during the week) my health statistics begin to be good. It brings balance to my body. It adds healthy time to my future.
The change is a big one. Going from eating the standard American diet, to eating fresh food as God prepared it really is a very big change. It is also very worth while. I think it is worth the time it takes to cut up a few veggies if it means not having to lie in a hospital bed at some later time in my life. What is it worth to you? What is your goal? Look at what you are eating and you will see where you will end up.
Priority. What are our priorities? What can we exchange for what? If "health" is a high priority then it seems that eating God's food must be a priority. It always boils down to "what are you putting in your mouth right now?" We really are what we eat -- one meal at a time.
Love you much,
Be back soon,
Marcia
I am still on track and losing small amounts of weight every day, although, I am at 322 and have five more pounds to get back to my new low of 317. I am disappointed that my cheat week was so very impactful to my weight, but I am happy that I have been slowly heading in the down direction again. It is rather encouraging to me to see even a small reduction (quarter to half pound) every day. I like bigger jumps down but a jump down is a jump down. I think that by the beginning of my next six-day period I should be completely back on program, again.
Trading in Your Health for Convenience: I read those words on one of Dr. Mercola's articles and they just suddenly struck me because they are so true. At least for me. And I think for many of the friends that I talk to who desire to lose weight but struggle with it. When I suggest to someone that eating more fresh raw vegetables, not eating grains and processed foods, and eating more simply cooked protein will help them to lose weight, control their blood sugars, and regain their health to an amazing degree, I nearly always get that "deer in the headlights" look.
The idea of not eating from a box of manufactured food just seems like crazy thinking to them. I remember feeling that way too, a long time ago. I've come to believe that the only way out of the box is to simply step out and begin. Then I think, well who am I? I struggle to eat right, but the more I do it, the easier it gets. The more fresh raw salads and veggies that I eat, the more they seem to refresh me and I like the way they affect my health statistics (my weight numbers, my blood sugar numbers, my blood pressure numbers, etc.)
I think that the main objection people have to healthy eating is really the "C" word: convenience. It is so easy to open a box or sealed bag, reach in and drag out an extruded "something" and eat, that we choose that which is "easier" over having to go to the trouble of washing veggies, cutting, examining, and preparing them before we even get close to eating. We let our health go out the window in exchange for quick and easy.
I think that the word "healthy" is not even "real" for some. When we are on the run it is not easy to slow down enough to do something different -- to do what is healthy and right for our bodies. What we are really exchanging is our future health. We are exchanging "easy now" for "problematic later." We don't have to keep doing that. If we were willing to take just a little time right now and give it to eating right, our futures would improve.
From the reading that I've done it seems perfectly clear to me that eating fresh raw vegetables and simply cooked animal protein will not only normalize blood sugars and high blood pressure, but it will delay or eliminate cancer, too. Who knows how many other things like heart attacks and strokes are also affected by how we feed ourselves? I am beginning to get the idea that things like arthritis, fibromyalgia, and attention deficit disorder are also all related to the manufactured food we've been eating.
I read about a school in Appleton, Wisconsin that eliminated canned pop and candy machines from their school, and started to feed the kids salads and good healthy foods plus water to drink at lunch. The behavior of the kids changed. They went from acting like hoodlums to acting like normal kids. The kind we used to remember from long ago, or see in the movies. They became more like the kids from the Cleaver family. Normal, American kids. They no longer needed police presence on the campus because the kids were all behaving -- naturally. They are no longer carrying weapons or committing suicide. Those numbers have gone down to ZERO!! Doesn't that say something about the affect that good food or bad food has on us? (Read about the Appleton school here: http://www.feingold.org/PF/wisconsin1.html)
What is good for the kids is also good for us adults. We truly are what we eat.
When I made the change to fresh raw vegetables my daily statistical numbers began to improve immediately. My blood sugars, while they are not yet normal, are much closer to normal than they were. My blood pressure, while not yet normal is much closer to normal than it was. My weight, when I eat right, comes down. Eating right means eating the things that God prepared for us. Fresh. Raw. Vegetables. An already healthy person can eat fruit, too, but, I am a diabetic which means my health had deteriorated and I need to not eat fruit until my body can handle it.
I need to nearly eliminate grains, too, if I want to see blood sugar numbers that normalize. I allow one cheat meal, and one cheat item during the week which is a far cry from "cheat" items at every meal. I don't have to completely eliminate all the things I've grown to love -- I can have them once or twice a week. If that is not "moderation" I don't know what is. I know that when I stay on the program (six-days of fresh raw veggies and protein, with a one-hour cheat meal on day seven and one "cheat" item some time during the week) my health statistics begin to be good. It brings balance to my body. It adds healthy time to my future.
The change is a big one. Going from eating the standard American diet, to eating fresh food as God prepared it really is a very big change. It is also very worth while. I think it is worth the time it takes to cut up a few veggies if it means not having to lie in a hospital bed at some later time in my life. What is it worth to you? What is your goal? Look at what you are eating and you will see where you will end up.
Priority. What are our priorities? What can we exchange for what? If "health" is a high priority then it seems that eating God's food must be a priority. It always boils down to "what are you putting in your mouth right now?" We really are what we eat -- one meal at a time.
Love you much,
Be back soon,
Marcia
Wednesday, February 15, 2012
Isabel Damage Control Tips
Isabel De Los Rios SAYS:
Do you think I never “fall off the wagon”?
…Like the brownies at the neighbors party... holding me hostage in one
corner of the room, rendering me completely helpless with no emergency
organic carrots in sight.
Yes, yes, that was me…..
I get this email from clients all the time, “Isabel, I totally blew it on my diet last night. Now what do I do?” Yup, I’ve been there: bloated, disappointed, and feeling a bit defeated.
The trick here is getting away from this downward spiral ASAP. You’ve got to get right back on the wagon right where you fell off and for most of us that’s just 1-2 healthy meals away.
Here are my “Isabel Damage Control Tips”.
They will get you back on track and feeling back to your normal (or not so normal) healthy self faster than you can say “brownie”.
1. Eliminate wheat and dairy for 2-3 days after the “incident”.
I know what you’re thinking….”What does this girl have against wheat and dairy?” Well for starters they are the 2 most inflammatory foods that cause bloating in most people. Not to mention when people overeat, it is usually on wheat and dairy foods: cookies, cakes, ice-cream, pasta, bread. Ever heard of anyone overdosing on brown rice? Or poultry? Doesn’t really happen. If it has wheat or dairy, just eliminate it from your meal plan until you are back on track with your healthy eating and rid of the “after party bloat”.
2. Drink tons of water!
Of course, this rule is applicable all the time, but after a “binge” water is even more important. I also like to add a few squeezes of fresh lemon in my water for the “detoxifying” effects. Fresh lemon helps to cleanse the liver and a squeaky clean liver will assist in your weight loss efforts.
3. Add in some extra walking.
If I’ve packed in one too many calories, I get my body moving even more. Just adding in an extra 20 minutes of walking for the next few days gets me feeling back on track. I have even taken a trip to the mall just to do laps around the place. I get to people watch, see what’s on sale, and burn calories all at the same time.
Just in case it was you being held hostage by the brownies at last night’s party, have no fear. You’re new mantra is …”Ain’t no silly brownies taking me down.”
Yes, yes, that was me…..
I get this email from clients all the time, “Isabel, I totally blew it on my diet last night. Now what do I do?” Yup, I’ve been there: bloated, disappointed, and feeling a bit defeated.
The trick here is getting away from this downward spiral ASAP. You’ve got to get right back on the wagon right where you fell off and for most of us that’s just 1-2 healthy meals away.
Here are my “Isabel Damage Control Tips”.
They will get you back on track and feeling back to your normal (or not so normal) healthy self faster than you can say “brownie”.
1. Eliminate wheat and dairy for 2-3 days after the “incident”.
I know what you’re thinking….”What does this girl have against wheat and dairy?” Well for starters they are the 2 most inflammatory foods that cause bloating in most people. Not to mention when people overeat, it is usually on wheat and dairy foods: cookies, cakes, ice-cream, pasta, bread. Ever heard of anyone overdosing on brown rice? Or poultry? Doesn’t really happen. If it has wheat or dairy, just eliminate it from your meal plan until you are back on track with your healthy eating and rid of the “after party bloat”.
2. Drink tons of water!
Of course, this rule is applicable all the time, but after a “binge” water is even more important. I also like to add a few squeezes of fresh lemon in my water for the “detoxifying” effects. Fresh lemon helps to cleanse the liver and a squeaky clean liver will assist in your weight loss efforts.
3. Add in some extra walking.
If I’ve packed in one too many calories, I get my body moving even more. Just adding in an extra 20 minutes of walking for the next few days gets me feeling back on track. I have even taken a trip to the mall just to do laps around the place. I get to people watch, see what’s on sale, and burn calories all at the same time.
Just in case it was you being held hostage by the brownies at last night’s party, have no fear. You’re new mantra is …”Ain’t no silly brownies taking me down.”
In health and happiness,
Isabel De Los Rios
Certified Nutritionist
Certified Exercise Specialist
http://www.beyonddiet.com/Members/Articles/I-blew-it-on-my-Diet-Now-What
Marcia: Well -- I got that e-mail just in time.
I ate completely on track today. Have been losing weight a little bit every day. Went for a swim today. My swim buddy seems to be making a lot of appointments during the time we swim so I've been going on my own the last couple of times.
Last week I was sick with the cold that was going around but this time I only used steam to relieve my sinuses and my body seemed to like that treatment the best. I have a Vicks vaporizer in my bedroom but I don't like to leave it on all night because it tends to make the air too humid (to the point of making condensation on the kitchen windows.) So what I do is have it hooked up to a surge protector that has an on/off switch. It comes up to steam pretty fast, so on my way into the bathroom I turn it on, and by the time I'm done in there it is putting out a good bit of steam. I hover over it, breathing in the moist air until my sinuses get moisturized and relaxed and my chest loosens up. This might occur from two to three times during the night and it is better than any OTC or even prescription drug I have ever tried.
I vowed not to take any more antibiotics unless I am at death's door and there is no way around it. The last couple of times I took them they attacked my tendons and I'm not interested in doing that again. My left knee feels mostly healed but from time to time I get a twinge that reminds me I need to be careful with it for at least six months while it continues to heal.
I'm sure that the prayers that were said for me by my friends at church is what has healed me. The Lord is continuously good.
I noticed I was going through the withdrawals today. I kept getting hungry so I kept eating portions of raw veggies and protein. Right now I feel completely full and satisfied. The raw veggies and protein eaten over a period of time, really do take care of the cravings. I feel as though I've gotten back on line again.
It is always one day at a time. One meal at a time. One mouthful at a time.
Hope all is well with you,
I ate completely on track today. Have been losing weight a little bit every day. Went for a swim today. My swim buddy seems to be making a lot of appointments during the time we swim so I've been going on my own the last couple of times.
Last week I was sick with the cold that was going around but this time I only used steam to relieve my sinuses and my body seemed to like that treatment the best. I have a Vicks vaporizer in my bedroom but I don't like to leave it on all night because it tends to make the air too humid (to the point of making condensation on the kitchen windows.) So what I do is have it hooked up to a surge protector that has an on/off switch. It comes up to steam pretty fast, so on my way into the bathroom I turn it on, and by the time I'm done in there it is putting out a good bit of steam. I hover over it, breathing in the moist air until my sinuses get moisturized and relaxed and my chest loosens up. This might occur from two to three times during the night and it is better than any OTC or even prescription drug I have ever tried.
I vowed not to take any more antibiotics unless I am at death's door and there is no way around it. The last couple of times I took them they attacked my tendons and I'm not interested in doing that again. My left knee feels mostly healed but from time to time I get a twinge that reminds me I need to be careful with it for at least six months while it continues to heal.
I'm sure that the prayers that were said for me by my friends at church is what has healed me. The Lord is continuously good.
I noticed I was going through the withdrawals today. I kept getting hungry so I kept eating portions of raw veggies and protein. Right now I feel completely full and satisfied. The raw veggies and protein eaten over a period of time, really do take care of the cravings. I feel as though I've gotten back on line again.
It is always one day at a time. One meal at a time. One mouthful at a time.
Hope all is well with you,
Be back soon,
Marcia
Friday, February 10, 2012
Joel Marion Says Cheat Meals Necessary!!
Hi,
Today's blog is a nearly entire quote from the e-mail that I got from Joel Marion, who is a fitness expert and body builder. He explains that the cheat meal is the easiest way to boost your metabolism and make your diet worthwhile.
Here is a link to his advertising site: http://joelmarion.org/xtreme-fat-loss-diet/
I'm constantly getting questions about the conflicting recommendations from various fitness professionals regarding the use of Cheat Days, whether they are necessary or needed to get exceptionally lean, whether you can get ripped without them, whether you'll get better results if you skip them, and whether they work better with or without "junk food" on the menu. Well today I'm here to set the record straight on this exhausting topic once and for all.
#1. No, dieting does not work better without cheat days. Sorry, but this is not debatable...at all. The research CLEARLY, undeniably shows that dieting and calorie restriction make your body WORSE at burning fat with literally every week that goes by. The "master" hormone leptin plummets, the metabolism regulating thyroid hormones T3 and T4 take a massive dive, the appetite stimulating hormone ghrelin boosts sky high, the abdominal fat boosting stress hormone cortisol gradually increases, 24 hour energy expenditure and metabolic rate decrease with every passing day. That's what happens when you diet.
You can NOT get around those truths without increasing your calorie and carbohydrate intake on a weekly basis, more frequently the leaner you get. Sorry, it's not possible. Your body hates dieting, and unless you go off your diet a minimum of once per week you will only make losing fat harder with each subsequent week.
Now, if you like [unnecessarily] working hard, then yes:
#2. You CAN get ripped without cheat days. It will be miserable. It will require you to work MUCH harder. You will get no psychological relief from the woes of dieting; in fact, with each day and week that passes by you'll dig yourself in to a deeper metabolic hole that you'll need to work harder and harder to get yourself out of. It will drain you, both your time and your morale. You will hate yourself, and probably everyone around you. Basically, life will suck.
But it can be done.
Essentially, if you want to diet without the use of leptin and metabolism boosting cheat days, you're pretty much doomed to impractical, ridiculous, time consuming practices if you ever want to get lean. Period. That's the only way it's going to happen.
4 hours a day at the gym. A diet consisting of grilled chicken and veggies (but don't eat too many veggies...that might screw everything up), more exercise, lower calories. Be sure to add more exercise next week, because it's going to be even harder to lose fat. You'll want to drop your calories again, too. Repeat!
And if that's how you want to achieve your leanest condition...MORE POWER TO YOU. Unfortunately, it's not even close to being practical for 99.999999% of the population.
Of course, you could just eat some freaking PIZZA and make your life a heck of a lot easier, but if for some reason you feel better about your transformation process by ignoring science and making your journey more difficult, you can absolutely 100% get there without the wonders of pizzaioli italiano.
You'll probably lose more muscle than you have to, you'll definitely work a lot HARDER than you have to, and it'll likely take you significantly longer to reach your goals.
It works better with pizza. Sorry, it just does.
#3. Now, does it have to be ALL pizza and ice cream? No, but a high fat, high glycemic carb cheat day is what has been shown by RESEARCH to best boost insulin and leptin levels, reset metabolism, thyroid hormone levels, and 24 hour energy expenditure to baseline levels. If you want to achieve that via maltodextrin shakes and spoonfuls of coconut oil, you certainly could, but I'll go the pizza route. Sorry, I didn't create science, I just report it.
So, now you have the education necessary to make an informed decision on whether you're going to include cheat days in your program the next time you embark on a journey to get lean. If you have masochistic tendencies, enjoy unnecessary self deprivation, and have no regard for science, you'll probably want to skip them. If on the other hand you're someone who enjoys efficiency, results (without subjecting yourself to unnecessary struggle), and good food, you'll probably want to include them.
A very hard decision, I know!
Marcia: So there you have it. I believe this is similar to what I had been reading when I decided to include the cheat meal in my program.
For myself, I have found I have to be careful with the cheat meal. This past week of wackiness was a prime example. If I leave the "left overs" in my house I am addicted enough, and insane enough to not be able to stop eating them. That, alone, is enough to toss me on my fanny.
You have to decide what works for you. I now know, for certain, that if I do not have guests, to whom I can give the left overs, then I need to eat out. Period.
I am on Day 6 so I will finish out the week and start again on Sunday. I'm going to eat right today and tomorrow, including the cheat meal -- seems I can't do otherwise -- and begin again. I know. I know. It makes so much better sense to skip the cheat meal because I've been cheating all week. But I also know that if I don't, I'll be much worse off. I trust that I now have a restoration plan that will work for me and my psyche.
I shall see if, based on what Joel has shared about the cheat day, I will not in the end lose the weight again and be on a better road.
I always have to remember to DECIDE NOT TO EAT WHAT YOU SHOULD NOT EAT.
Going down the road, again,
Be back soon,
Marcia
Today's blog is a nearly entire quote from the e-mail that I got from Joel Marion, who is a fitness expert and body builder. He explains that the cheat meal is the easiest way to boost your metabolism and make your diet worthwhile.
Here is a link to his advertising site: http://joelmarion.org/xtreme-fat-loss-diet/
Joel Marion says:
I'm constantly getting questions about the conflicting recommendations from various fitness professionals regarding the use of Cheat Days, whether they are necessary or needed to get exceptionally lean, whether you can get ripped without them, whether you'll get better results if you skip them, and whether they work better with or without "junk food" on the menu. Well today I'm here to set the record straight on this exhausting topic once and for all.
#1. No, dieting does not work better without cheat days. Sorry, but this is not debatable...at all. The research CLEARLY, undeniably shows that dieting and calorie restriction make your body WORSE at burning fat with literally every week that goes by. The "master" hormone leptin plummets, the metabolism regulating thyroid hormones T3 and T4 take a massive dive, the appetite stimulating hormone ghrelin boosts sky high, the abdominal fat boosting stress hormone cortisol gradually increases, 24 hour energy expenditure and metabolic rate decrease with every passing day. That's what happens when you diet.
You can NOT get around those truths without increasing your calorie and carbohydrate intake on a weekly basis, more frequently the leaner you get. Sorry, it's not possible. Your body hates dieting, and unless you go off your diet a minimum of once per week you will only make losing fat harder with each subsequent week.
Now, if you like [unnecessarily] working hard, then yes:
#2. You CAN get ripped without cheat days. It will be miserable. It will require you to work MUCH harder. You will get no psychological relief from the woes of dieting; in fact, with each day and week that passes by you'll dig yourself in to a deeper metabolic hole that you'll need to work harder and harder to get yourself out of. It will drain you, both your time and your morale. You will hate yourself, and probably everyone around you. Basically, life will suck.
But it can be done.
Essentially, if you want to diet without the use of leptin and metabolism boosting cheat days, you're pretty much doomed to impractical, ridiculous, time consuming practices if you ever want to get lean. Period. That's the only way it's going to happen.
4 hours a day at the gym. A diet consisting of grilled chicken and veggies (but don't eat too many veggies...that might screw everything up), more exercise, lower calories. Be sure to add more exercise next week, because it's going to be even harder to lose fat. You'll want to drop your calories again, too. Repeat!
And if that's how you want to achieve your leanest condition...MORE POWER TO YOU. Unfortunately, it's not even close to being practical for 99.999999% of the population.
Of course, you could just eat some freaking PIZZA and make your life a heck of a lot easier, but if for some reason you feel better about your transformation process by ignoring science and making your journey more difficult, you can absolutely 100% get there without the wonders of pizzaioli italiano.
You'll probably lose more muscle than you have to, you'll definitely work a lot HARDER than you have to, and it'll likely take you significantly longer to reach your goals.
It works better with pizza. Sorry, it just does.
#3. Now, does it have to be ALL pizza and ice cream? No, but a high fat, high glycemic carb cheat day is what has been shown by RESEARCH to best boost insulin and leptin levels, reset metabolism, thyroid hormone levels, and 24 hour energy expenditure to baseline levels. If you want to achieve that via maltodextrin shakes and spoonfuls of coconut oil, you certainly could, but I'll go the pizza route. Sorry, I didn't create science, I just report it.
So, now you have the education necessary to make an informed decision on whether you're going to include cheat days in your program the next time you embark on a journey to get lean. If you have masochistic tendencies, enjoy unnecessary self deprivation, and have no regard for science, you'll probably want to skip them. If on the other hand you're someone who enjoys efficiency, results (without subjecting yourself to unnecessary struggle), and good food, you'll probably want to include them.
A very hard decision, I know!
Marcia: So there you have it. I believe this is similar to what I had been reading when I decided to include the cheat meal in my program.
For myself, I have found I have to be careful with the cheat meal. This past week of wackiness was a prime example. If I leave the "left overs" in my house I am addicted enough, and insane enough to not be able to stop eating them. That, alone, is enough to toss me on my fanny.
You have to decide what works for you. I now know, for certain, that if I do not have guests, to whom I can give the left overs, then I need to eat out. Period.
I am on Day 6 so I will finish out the week and start again on Sunday. I'm going to eat right today and tomorrow, including the cheat meal -- seems I can't do otherwise -- and begin again. I know. I know. It makes so much better sense to skip the cheat meal because I've been cheating all week. But I also know that if I don't, I'll be much worse off. I trust that I now have a restoration plan that will work for me and my psyche.
I shall see if, based on what Joel has shared about the cheat day, I will not in the end lose the weight again and be on a better road.
I always have to remember to DECIDE NOT TO EAT WHAT YOU SHOULD NOT EAT.
Going down the road, again,
Be back soon,
Marcia
Thursday, February 9, 2012
Tricked Again!!
Hi!
Well I tricked myself again. Not with the additional item but with the left over soup. I put it in the freezer but not without having one more bowl of beans that night. I should have paid attention to the signs but I preferred to ignore them because, that way, I could have more beans. I was out of rice so that was not a problem. It did not take long for me to pull the beans out of the freezer, let them thaw and then have them three times the next day until they were gone. Of course by them, I was really out of control, so I threw up my hands and had a binge.
I had two kinds of ice cream, and crackers and cheese until by the end of that day I had to really toss out what was left of the crackers just to begin to resume a plan of sanity for the next day. Of course the next day I had put on about eight pounds, too. The day after that my ankles were swollen and I only went down two pounds. I have not actually gotten myself completely back on track because I had Arby's after church last night and one tonight also. Wow.
I tried their new Philly sandwich but it really was about the worst thing I've had in a long time. The meat was very dry and tasted like old salt or something. The bun was mushy. The peppers and onions were OK but not great. Anyway, I won't be getting that again, even on a binge. Tonight I did the turkey and swiss. I would have bought something better but they were the only fast food place in the neighborhood that was still open when I got there after church. (We are in Revival which means there is a meeting every night this week.)
It often seems to be a problem for me when I "run out" of food at home. I could have had salad and eggs but I just did not want that. So I followed my craving instead of following my program. But I have some sausage thawing now and tomorrow will be a better day. I suppose it would be redundant to have my cheat meal on Saturday since I've been cheating all week long. I think I need to go shopping tomorrow because I have only limited salad fixings left and really need to replenish the meat supply too.
I finally have to admit that I prefer minced meat to cuts of beef. The only cut of beef that I seem to like is a ribeye steak -- all the rest of anything that I have tried has turned out like shoe leather. So sausage and hamburger (minced meat) it is for me. It is simply what I was raised on and what I prefer. I know how to cook and season it and why should I pretend that I'm something I'm not? I'm a burger kind of girl -- without the bun, please.
So, I am ready to get back on the program and continue the weight loss. Play time is over.
Write and let me know how you are doing.
Be back soon,
Marcia
Well I tricked myself again. Not with the additional item but with the left over soup. I put it in the freezer but not without having one more bowl of beans that night. I should have paid attention to the signs but I preferred to ignore them because, that way, I could have more beans. I was out of rice so that was not a problem. It did not take long for me to pull the beans out of the freezer, let them thaw and then have them three times the next day until they were gone. Of course by them, I was really out of control, so I threw up my hands and had a binge.
I had two kinds of ice cream, and crackers and cheese until by the end of that day I had to really toss out what was left of the crackers just to begin to resume a plan of sanity for the next day. Of course the next day I had put on about eight pounds, too. The day after that my ankles were swollen and I only went down two pounds. I have not actually gotten myself completely back on track because I had Arby's after church last night and one tonight also. Wow.
I tried their new Philly sandwich but it really was about the worst thing I've had in a long time. The meat was very dry and tasted like old salt or something. The bun was mushy. The peppers and onions were OK but not great. Anyway, I won't be getting that again, even on a binge. Tonight I did the turkey and swiss. I would have bought something better but they were the only fast food place in the neighborhood that was still open when I got there after church. (We are in Revival which means there is a meeting every night this week.)
It often seems to be a problem for me when I "run out" of food at home. I could have had salad and eggs but I just did not want that. So I followed my craving instead of following my program. But I have some sausage thawing now and tomorrow will be a better day. I suppose it would be redundant to have my cheat meal on Saturday since I've been cheating all week long. I think I need to go shopping tomorrow because I have only limited salad fixings left and really need to replenish the meat supply too.
I finally have to admit that I prefer minced meat to cuts of beef. The only cut of beef that I seem to like is a ribeye steak -- all the rest of anything that I have tried has turned out like shoe leather. So sausage and hamburger (minced meat) it is for me. It is simply what I was raised on and what I prefer. I know how to cook and season it and why should I pretend that I'm something I'm not? I'm a burger kind of girl -- without the bun, please.
So, I am ready to get back on the program and continue the weight loss. Play time is over.
Write and let me know how you are doing.
Be back soon,
Marcia
Saturday, February 4, 2012
High About a New Low!
Hi,
I could hardly believe it when I stepped on the scale this morning and read 317.75!! It was like a miracle and I was able to picture myself getting below the 300 mark. This program is really working. As I thought about it, I realized that when I get just under the 300 mark I will again be the weight I was at Kellie's wedding. Her son is a teenager now, so that is about how long ago that was. I believe he may be about 17, so it was about 18 years ago. I still have the dress I wore then and I will be very happy to wear it again one day.
I must say that I have been contemplating making a slight change based on my experience. I am not sure it is the right thing to do. I don't want to just succumb to my own trick thinking. Here is the problem that I am trying to solve. About two or three days after the cheat meal I begin to highly crave another bit of either high sugar or carb. I am considering adding, not another cheat meal, but one cheat item/serving on day three to carry me past that episode with less stress. I could also simply make it a "floater" and do it when the craving hits but limit it to one item, one serving, one day per week sometime between day one and day six.
I have indulged that one item crave nearly every week, but since that is a deviation from the program I end up feeling guilty and creating a lot of stress for myself. Yet, the program is still working, so it seems plausible that I might be able to simply work in one cheat item on day three (or whenever), simply as a regular part of the program. If it is part of the program I won't have to feel so guilty about it. It often seems to happen on a day that I exercise, too.
I certainly don't want to jeopardize my weight loss progress with my new addition. I just want to smooth things out for myself. I shall try it this week and see how it goes. If, over time, it becomes too hard to manage and I start wanting something every day, I will know that I am being tricked by the addiction. But, if it does not slow my progress and is not too hard to handle I will continue with it. So here goes. Making the change.
Today was day seven of week four and I had my cheat meal of tomato, black bean and hamburger soup with rice on the side. I ended up eating the whole pan of rice which had been made with 1.3 cups of dry rice and 3 cups of water with salt and spices. I set the timer (because of the one-hour time limit) and started with a large bowl of the beans and rice mixed together. It was tasty but something was lacking. I am still not sure what was missing. So then I had two bowls of plain rice with butter -- on the last one I liberally sprinkled some xylitol and cinnamon to make it like a dessert. It was not exactly like rice pudding but it was OK. It is now about 5 hours later and I still feel full. I am not exactly sure what to do with all the left over soup.
I am considering either putting the large jar of soup into the freezer to use at some later time or doling it into plastic bags for smaller portions that would be more convenient to use. I could also just throw it out. If I was not currently suffering with another sinus and bronchial cold, I would give it to some friends but I don't want to share my germs with them. I'll probably just place the jar in the freezer and be done with it.
After a meal like that one I have found that I usually put on about two pounds the next morning but, so far, it has simply dropped off the next day and then the weight loss continues. After a meal like that one, I also find myself ready to return to my nice meals of raw vegetables and protein. They simply make my body feel better.
I hope you are doing well. Feel free to comment either on the content of the blog or on your life and situation. Please don't hide if things are not going well. You can get yourself out of a hole much faster by sharing about it and then moving on to better things. For me this blog seems to keep me headed in the right direction.
God bless you,
Be back soon,
Marcia
I could hardly believe it when I stepped on the scale this morning and read 317.75!! It was like a miracle and I was able to picture myself getting below the 300 mark. This program is really working. As I thought about it, I realized that when I get just under the 300 mark I will again be the weight I was at Kellie's wedding. Her son is a teenager now, so that is about how long ago that was. I believe he may be about 17, so it was about 18 years ago. I still have the dress I wore then and I will be very happy to wear it again one day.
I must say that I have been contemplating making a slight change based on my experience. I am not sure it is the right thing to do. I don't want to just succumb to my own trick thinking. Here is the problem that I am trying to solve. About two or three days after the cheat meal I begin to highly crave another bit of either high sugar or carb. I am considering adding, not another cheat meal, but one cheat item/serving on day three to carry me past that episode with less stress. I could also simply make it a "floater" and do it when the craving hits but limit it to one item, one serving, one day per week sometime between day one and day six.
I have indulged that one item crave nearly every week, but since that is a deviation from the program I end up feeling guilty and creating a lot of stress for myself. Yet, the program is still working, so it seems plausible that I might be able to simply work in one cheat item on day three (or whenever), simply as a regular part of the program. If it is part of the program I won't have to feel so guilty about it. It often seems to happen on a day that I exercise, too.
I certainly don't want to jeopardize my weight loss progress with my new addition. I just want to smooth things out for myself. I shall try it this week and see how it goes. If, over time, it becomes too hard to manage and I start wanting something every day, I will know that I am being tricked by the addiction. But, if it does not slow my progress and is not too hard to handle I will continue with it. So here goes. Making the change.
Today was day seven of week four and I had my cheat meal of tomato, black bean and hamburger soup with rice on the side. I ended up eating the whole pan of rice which had been made with 1.3 cups of dry rice and 3 cups of water with salt and spices. I set the timer (because of the one-hour time limit) and started with a large bowl of the beans and rice mixed together. It was tasty but something was lacking. I am still not sure what was missing. So then I had two bowls of plain rice with butter -- on the last one I liberally sprinkled some xylitol and cinnamon to make it like a dessert. It was not exactly like rice pudding but it was OK. It is now about 5 hours later and I still feel full. I am not exactly sure what to do with all the left over soup.
I am considering either putting the large jar of soup into the freezer to use at some later time or doling it into plastic bags for smaller portions that would be more convenient to use. I could also just throw it out. If I was not currently suffering with another sinus and bronchial cold, I would give it to some friends but I don't want to share my germs with them. I'll probably just place the jar in the freezer and be done with it.
After a meal like that one I have found that I usually put on about two pounds the next morning but, so far, it has simply dropped off the next day and then the weight loss continues. After a meal like that one, I also find myself ready to return to my nice meals of raw vegetables and protein. They simply make my body feel better.
I hope you are doing well. Feel free to comment either on the content of the blog or on your life and situation. Please don't hide if things are not going well. You can get yourself out of a hole much faster by sharing about it and then moving on to better things. For me this blog seems to keep me headed in the right direction.
God bless you,
Be back soon,
Marcia
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