Whether you are looking to bulk up, tone up or lose fat!  Fats form an important part of all of our diets.

Fats, or lipids, are molecules that the body uses in many different ways. Fats supply immediate energy, transport nutrients including vitamins, and play a key role in normal growth and development. The body cannot do without fat.

 It is important however, not to eat too much fat. High intakes of fat are linked with many health problems and can lead to overweight.

 Current guidelines suggest that women should eat no more than 70g of fat per day, and men no more than 95g. This equates to about 30% of calories coming from fats.

 Types of fat

 Some fats are far better for our health than others. Food labels often break down the fat present in food into the different types for example:

                                                         Per 100g              Per serving

Fat                                                        22.6g                           3.6g

Of which

Saturates                                                 9.8g                           1.6g

Monounsaturates                                       8.2g                           1.3g

Polyunsaturates                                         4.6g                           0.7g

 As shown above, there are 3 main types of fat – saturated, monounsaturated and polyunsaturated. Most foods contain a mixture of all 3.

 THE BADS

 Saturated – includes hard fats like lard, butter, fat on meat, pasties and take always, Trans Fats (Hydrogenated Vegetable Oils) – includes vegetable oils that have been treated to make them hard and are found in pastry, cakes and biscuits.

 These should be fats you avoid and no more than 1/3 of your fat intake should come from these fats.

 THE GOODS

 Unsaturated fats / oils - the healthier fats found generally in plant foods such as fruit, seeds, nuts and vegetables.  These are split into polyunsaturated fats that include sunflower, sesame and soya oils and monounsaturated fats that include olive oil.

 Omega 3 fats – these are a group of unsaturated fats called ‘essential fatty acids’ that cannot be made in the body in sufficient quantities. Oily fish such as sardines, salmon, pilchards and mackerel are excellent sources. These fats keep our hearts healthy and offer many other health benefits as well.

 Getting the Balance Right

 Extremely low fat diets are not healthy because they limit the amount of fat soluble vitamins and essential fatty acids in our diet which are necessary for all round health.

High fat diets are also unhealthy as they tend to lead to high calorie consumption (each gram of fat contains 9 calories) which leads to being overweight and may increase the risk of high cholesterol and heart disease.

 By reducing the unhealthy saturated fats in the diet and replacing them with healthier unsaturated fats, we will be getting a much better balance for our health.

78.1 Kg.  So much for losing a couple Kgs before the Nagoya trip, but at least I’m still under 80Kg.

NTKOG #67: The kind of eating disordered girl who decides to cheat her body out of a few calories by the weirdest method possible. To wit, the “chew up your food then spit it in a bucket” diet.

I am: quite fond of eating. The whole process. Including, y’know, the swallowing step.

I am not: the main character in a Lifetime Movie.

The Scene: My apartment. Ballsy though I am, I couldn’t quite bring myself to trying this one in public, so I picked up a slice of pizza and a piece of carrot cake at the mediocre pizzeria down the street.

None of this food actually made it into my stomach.

For context, The Ex is actually the one who gave me the “chew it up and spit it in a bucket” diet idea. Over the many years we were together, periodically he would jolt up in bed during pillow talk moments and crow, with a just-cured-cancer awe in his voice: “Instead of bulimia, why don’t people just not swallow?! Why don’t they just chew up the food and spit it in a bucket?” My answer: “Uh, ’cause then someone would have to clean the bucket?” But the idea always compelled me, so why not give it a shot.

Once I got the food home, there were two big questions: 1) What am I going to spit the food into?; and 2) omg seriously what the fuck?! Although there wasn’t much to do about the second question, I solved the first by spitting the thoroughly chewed mouthfuls into the paper plate that the pizza came on. (No, I won’t gross you out with pictures. Have you ever vommed pizza? It looked like that.)

I rather expected that the experience of chewing up food and spitting it out — and keeping it in plain sight! — would trigger a for-realsies bulimish response and send me puking immediately, but it honestly wasn’t as gross as I expected. I chewed every mouthful basically down to paste — much more thoroughly than I’d chew a normal slice — and tried to focus on extracting and enjoying as much flavor as possible. And the actual chewing bits were nice, but spitting the bites up on the plate? Kind of reminded me of vomiting, though with less velocity.

I think it’s because when we’re normally chewing food, the high-profile flavors hit your tongue immediately (pepperoni! spicy sauce! gooeyness of cheese!), and in the normal bite-swallow-repeat process, you don’t have time to fully experience the more understated flavors (like how a thick, cardboardy crust has a bland sort of cornmeal sweetness to it). And when do we actually experience those flavors in full? When we’re vomiting, of course.

That, and slick, slippery mouthfuls of pre-chewed food just sort of falling from your lips? Um, yeah. The comparison is pretty close to begin with anyway.

The carrot cake was even weirder, ’cause the cake part was stale and dominated by thick, cold cream cheese frosting. There were really only a few chews in each bite, then I was left with not much to do but swirl some rapidly heating sweetened cream cheese around my tongue before sliming it out onto the plate. You guys. This was just about as attractive as it sounds.

The Verdict: What, are you friggin’ nuts?! Don’t do this. Don’t ever do this. It ruins the taste of good food, provides none of the satisfaction of swallowing and digesting, and makes you look like an absolutely crazy person. Although it is perhaps the least invasive form of psychotically disordered eating, um, maybe let’s all agree to just actually eat food like normal people and maybe not freak out if we go a few calories over?

Sorry, The Ex, to put a damper on your diet scheme, which is brilliant on paper. But all this ended up accomplishing was filling my Scottish-Jewish heart with guilt for wasting $5 on food I didn’t eat, and forcing me to take out my trash in the middle of the day. ’cause, I mean, ugh.
___

Guys, even without gross-out “after” pictures of the process, can we all agree this is totes a TMI Thursday? Keep up the appetite-suppressin’ bloggy goodness by stopping by LiLu’s awesome blog and checking out her TMI Thursday archives.

I eat dark chocolate everyday. Probably 2 ounces of dark chocolate a day. This, combined with my diet of whole wheat bread/crackers, cow’s cheese, bee pollen pellets, dried fruit, lentils, fruits and vegetables, is how I live. How do you live? Do you eat different things everyday?

I think most people would answer that they eat what is available to them and what their body wants…or are you fools even in touch with your bodies? You know…there’s distinction between the mind, the body, and the soul. The soul is the most fragile, yet the most crucial. The body is essential as you only get one!!! And it’s yours to care for and travel in for all your years. And of course, there is the mind. The mind is affected by countless variables. It can be damaged, enhanced, improved, enlightened, diminished, starved, used, dormant…dead.

Alas, when all three work in harmony, happiness is achieved. Listen to your soul! Feed your body, but for God’s sake exercise it too! Muscles are intended to move. And be good to your mind, do not fill it with useless crap, ie: don’t go to college expecting to be educated!!! Do it yourself!!!

DIY.

Ingredients:

• 1 tablespoon cornstarch
• 1 tablespoon cold water
• 1/2 cup white sugar
• 1/2 cup soy sauce

To view the full recipe click here…
http://www.sevafrica.com/HealthWellness/Baked-TeriyakiChicken.shtml

We all want to know what diet plan keeps Shakira looking so awesome. Shakira was blessed not only with exotic beauty and an enchanting voice; she was also blessed with the sense to recognize the importance of being a healthy, full-figured woman.

Shakira attributes her figure to her strict diet and exercise regimen. She says belly-dancing is not a way to keep your body in shape.

To read more on Shakira’s diet click here…
http://www.sevafrica.com/HealthWellness/Shakiras-Diet.shtml

I had to post this one…it’s about a place in Greenpoint,  Brooklyn, New York that offers a ‘fat-camp’ for overweight pets……the program is aimed at reducing the amount food an animal eats and offering those pets that can do it…excersize….

Folks watch how you feed your pets….my beagle ‘ucy’ was over weight before we lost herb to cancer…and I will be the first one to admit that she ate too much food….everytime that dog looked at some in my house with those eyes…they feed her…WHICH WAS NO GOOD!

We all need to respect our pets and refrain from over feeding them….dogs especially will eat and eat, throw up…and then go back and eat some more…..

The second thing you need to do is to watch those by-products….the pet foods that have more of them offer a meal that is harder for your pet to digest……

HOT SPICED CIDER
2 qts Apple Cider
¼ cup sugar (more if desired)
1/8 teaspoon salt
8 whole cloves
8 whole allspice
8 sticks cinnamon (2 inches each)

Combine all ingredients in a large saucepan and bring to a boil. Reduce heat to low and simmer for 5 minutes. Strain out spices before serving. Serve in mugs with cinnamon stick stirrer. Serves 8.

~~~~~~~~~~~~~~~

THANKSGIVING BLESSING

May your stuffing be tasty
May your turkey be plump,
May your potatoes and gravy
Have never a lump.
May your yams be delicious
And your pies take the prize,
And may your Thanksgiving dinner
Stay off your thighs!

WHAT ARE YOU “THINKING” RIGHT NOW? ……DON’T THINK ABOUT IT, JUST ANSWER.*

“If I could catch a rainbow
I would do it just for you
And share with you its beauty
On the days you’re feeling blue..

If I could build a mountain
You could call your very own;
A place to find serenity,
A place to be alone.

If I could take your troubles
I would toss them in the sea,
But all these things I’m finding
Are impossible for me.

I cannot build a mountain
Or catch a rainbow fair,
But let me be what I know best,
A friend who’s always there.. “

“Life is a coin, you can spend it anyway you wish, but you can only spend it once.”

“Life isn’t about waiting for the storm to pass….It’s about learning to dance in the rain.”

“When GOD takes something from your grasp, He’s not punishing you, but merely opening your hands to receive something better”.

****This was sent to me by my good friend Pam S…….I thought it was nice and wanted to share it. Hope you liked it! Beautiful words!

.

For some reason I’m having a lot of trouble reading The Joy Diet: 10 Daily Practices for a Happier Life, Martha Beck. So tonight I created my own Joy Diet: sugar cookies, shiraz, and trashy MTV shows. So far, it seems to be working.

The holiday season is such a joyous time, however, a lot of our festivities are centered around food…especially Turkey Day!  By focusing on your family, rather than the meal, you can still enjoy your holiday, and stay healthy. Below are 10 tricks to make sure Thanksgiving doesn’t ruin all of your hard weight loss work so far this year!

1. Use a SALAD plate for dinner.  By having a smaller plate, you’re eliminating the issue of your eye’s being bigger than your stomach.  Plus, an added bonus comes in when, in order to overeat, you have to get up for thirds!

2. Make sure to get your WORKOUT in, or go for a brisk walk.  It is inevitable that you will enjoy some of the “naughty” food items on the list, so make sure your muscles are opened up to take the extra “energy” instead of storing it around the midsection.

3. PLAN your plate in advance.  Most of us know the types of things that are on a Thanksgiving menu, so decide before you get there what items you will allow yourself.  If you wait til the smells of your favorite foods hit you, you will throw caution to the wind, and end up with regrets instead of thankfulness.

4. Do NOT “save up”.  Somehow we have this misconception that if we hold off eating all day, or limit ourselves to only a few hundred calories earlier in the day that we can indulge and nothing will affect us.  FALSE!!! Nothing could be further from the truth, in fact, if you “save up” and don’t eat during the day, your body will think you are starving and will store everything you eat!

5. SKIP the rolls.  This should be an easy trick.  There are so many things to enjoy that you don’t usually allow yourself, so skipping the rolls will allow you more room in your stomach and in your glycemic load for items that really matter.

6. Fill your plate with WHITE meat, and lots of VEGGIES.  Start with the veggies and white turkey, then add in a spoonful of this or that.  That way your brain is already signaling that you are getting full, so the “cravings” of the day will become much easier to manage.

7. Eat and chew SLOWLY.  There is no reason to scarf down your meal, so enjoy every delicious bite.  The slower and more efficiently you consume your meal, will help slow down the absorption rate, but also you will feel fuller quicker.

8. If you are choosing to have dessert, make sure it’s at least 3 hours AFTER dinner.  The glycemic load for your Thanksgiving meal is going to be on the high side, so why make it even higher? Save your sliver of pumpkin pie for a few hours later, and hopefully you’ve already had time to fit in a walk around the block!

9. Make sure to drink lots of WATER.  With all the other things to choose from, why drink extra?  Stick with water.

10. Remember to focus on family and count your blessings, but also remember your weight loss successes you’ve had so far this year.  Taking a second to think about how far you’ve come will help you make wise choices this holiday season.

Enjoy your holiday, and be smart! Remember, that our goal is to create a healthy LIFESTYLE, so if you feel it’s appropriate allow yourself a few special things, but keep your head on straight and make the best choices you can.  Life is meant to be enjoyed so enjoy!

Happy Thanksgiving!!!

The Noracast, featuring me…Nora Weston, is a snippet of information from Not Picture Perfect Radio, which airs every Wednesday 8:00 p.m./Pacific Time. Your host for the show is Big Willy and his producer, Eddy, adds entertaining tidbits to the show as well. My segment is approximately fifteen minutes and I’ll offer up suggestions for better living, current trivia about historical events and scientific discoveries, tips to keep your children happy and healthy, plus anything else I’d like to share with you. Thanks for visiting my blog. Feel free to check out my website, Nora Weston.

Thankful for Thanksgiving Day

On November 26, 2009 something wonderful happens. Nowadays, it rarely occurs so it makes me particularly cheerful. I get to stay home and spend time with my family. Yes! My husband, six kids, and two dogs, plus any other family members, or friends, will find me at home in a somewhat delirious state of mind as I enjoy my loved ones on Thanksgiving Day.

 It’s widely accepted Americans celebrate Thanksgiving Day because the Pilgrims of 1621 got together with the Wampanoag Indians to give thanks for a bountiful fall harvest. A delicious meal, games, and socializing had to mean the world to those people since so many Pilgrims died the first year after they arrived in Plymouth. However, it’s also known by many that even earlier than the Plymouth Pilgrims, European settlers in North America, like British settlers, had a banquet of thanksgiving at Berkeley Plantation, Virginia in 1619. Their feast included a prayer and thanksgiving to God because they had traveled the treacherous Atlantic and survived it. In 1863, President Abraham Lincoln selected a day of thanksgiving as the last Thursday in November.

 Now, back to present day where the turkey, sides, and desserts…plus lasagna made for my beautiful gypsy-girl, Rachael, will soon be made. Thanksgiving Day can be stressful, so let’s highlight some ways to make the day easier.

-Make a list of everything you’ll need for the holiday or holiday weekend, especially if company is arriving. Check items off your list as you purchase them…so you don’t end up with twenty cans of pumpkin or 50 sticks of butter. Remember: cool whip, canned milk for pumpkin pie, extra paper products…like napkins and paper towels, containers and/or storage bags to send leftovers home with guests, snacks for before and after the meal, plus extra garbage bags. Also, have some buns available for the next day so sandwiches can be made and that means ketchup, mustard etc. is needed as well.

-Are young children coming to your holiday meal? It would be prudent to have a few baskets of toys or books for them placed away from the kitchen. In addition, you could set up an area for the kids to watch some holiday movies. A friend of mine is setting up a table with washable markers, crayons, and construction paper for the kids to make cards for a few soldiers they know. That’s one of the best ideas I’ve heard.

-It’s important to remember if you have pets or a guest is bringing a pet or two—keep young children and the animals separated unless adults are overseeing things. Pets, who normally love just about anyone, can get scared and possibly nip or bite if they feel threatened. Events like the holidays can be stressful for pets, so be sure to watch young children.

- The day is about caring and sharing, so back to young children…ask a few adults or older children to keep a watchful eye on them while the meal is finished. The kitchen will be busy and any number of accidents could happen if a toddler runs in and accidently bumps in to someone.

-This brings us to the next tip, sad to say it, but do make sure you have a fire extinguisher that works and you know how to use it. An old neighbor of mine got caught up in a conversation and left a skillet on the stove and it did catch on fire, but she had a small fire extinguisher. She added this tip for everyone. It’s a marvelous idea to check your medicine cabinet for first aid supplies. I don’t know about you, but I would be left without Band-Aids on a holiday and that’s when someone would need one.

-Provide healthy snacks before the meal. Veggies and dip, maybe a yogurt dip, or fruit, but nothing too filling because the meal is special.

-If possible, help moms and dads with babies by borrowing a swing or portable crib if you don’t already have these things. Thanksgiving Day is fun, but caring for a baby when you are not at your own house can be trying.

 Happy Thanksgiving Day!

Do It in November 

We are what we eat. That’s sad, but true. November is the month to start making healthy lifestyle choices. No way should you wait until January 1, 2010, because you matter too much for time to be wasted. I’ve found the safest way to approach one’s diet, is to be sensible. First, make healthy choices before you go to the grocery store. Do not starve yourself because our bodies are machines and we need fuel, so let’s get the good stuff in us. Eat a balanced diet, watch portions, and get physical. Come on…do it in November.

Start by speaking to your doctor. It’s also important to know how many calories you need to maintain or lose weight, however if you are too thin, then make an adjustment as well. Go to Americanheart.org for examples and to do some research. Then, make a healthy grocery list and you can do this at checkmark.heart.org, which allows you to click healthy choices and print them out. Keep in mind, if your kitchen is filled with processed food items, then most likely, you will cook them. If some fruit, chicken, and vegetables are available, then go for that. Dessert? Try one of the tempting yogurts available. The joy you’ll feel from making a healthy lifestyle choice is amazing. It beats the guilt you’ll feel from a not so great lifestyle choice.

Tips

Park as far from the store or mall as you can; burn calories by staying there and walking an additional 30-40 minutes. If you do walk those extra minutes and burn some calories, do not reward yourself by indulging in an ice cream sundae. Get an ice tea or flavored water and smile. And be careful with your snacks since some pretzels and popcorn are loaded with calories. Read the nutrition labels and notice the servings in that package. You could grab a snack bag and read the calories as 110 per serving assuming the entire bag is the serving…yet 2 or 3 servings could be in that snack bag.

I asked some people what provoked them into making unhealthy lifestyle choices. All too many answered, sleep deprivation and stress. Well since stress is heightened when we don’t take care of ourselves, try as best as you can to stay conscious of that fact. Many of these same individuals said when they wake up in the middle of the night, feeling starved—they indulge in whatever they can find. Once again, make healthy choices available and keep some in plain sight. So, it’s better not to eat during the middle of the night. Try to read or listen to some music, whatever will relax you.

Another thing to keep in mind is we are humans…not perfect and making healthy lifestyle choices is not always going to happen. Accept sometimes things won’t go as planned. If you have a bad day, let it go and the very next day get back on track. Stay positive! Don’t allow a bad day turn into a bad week…or month.

If exercise for the sake of exercise is difficult for you, then clean, organize, go sightseeing, do yard work, but use the beautiful body you have. Also use your precious mind; educate yourself about the basic food groups, calorie intake, and the marvelous benefits that will come your way from getting healthy.

A Side of Lasagna

Does the thought of a juicy, golden-brown turkey, mashed potatoes, green bean casserole, homemade stuffing…that’s crispy around the edges, cranberry salad, warm dinner rolls, and of course, pumpkin pie with a huge spoon of whipped cream on it sound mouth-watering? Yes, it sure does. Thanksgiving Day is special.

Preparing for the upcoming holiday is no easy task, yet I believe my family thinks this wondrous meal magically appears on Thanksgiving Day.

My daughter is coming from Boston to celebrate with us. We were discussing the meal. “Hey,” I said, “anything sound especially good to you? Are you looking forward to the mashed potatoes, or the stuffing more? I can’t wait to have turkey and mashed potatoes with gravy.”

“Um, well…turkey is good, but could we have a side of lasagna?” Rachael added, “Pepperoni rolls would be welcome as well.”

“Lasagna? You want that on Thanksgiving?” I asked trying to not sound surprised…but I was. We continued to discuss the holiday and how much fun it will be to have the family together.

A few days later, I asked my other daughter, Brenna, what she was looking forward to on Thanksgiving Day.

“Oh…hanging out with everyone. I’m happy Rachael is coming home. We all miss her,” said Brenna. “And you know, we haven’t had lasagna in a long time, mom,” she added.

“What! Are you kidding me?” I mean, seriously…my kids don’t want the traditional Thanksgiving meal? “I thought you liked turkey and mashed potatoes,” I mumbled heading out the door.

Well, it was confirmed the next day. Brenna spoke to Ryan. Ryan mentioned lasagna to Brandon, who in turn informed Jordan, that a side of lasagna would be a real treat for the holiday.

However, things are never that simple at my house. I asked my third grader, “So what do you want to eat on Thanksgiving Day?”

Aaron replied, “Ah, I guess turkey, stuffing, some corn would be good, pumpkin pie…you know the usual.”

Needless to say, my family will be helping to prepare the juicy, golden-brown turkey, mashed potatoes, green bean casserole, homemade stuffing…that’s crispy around the edges, cranberry salad, warm dinner rolls, pumpkin pie with a huge spoon of whipped cream on it and that side of lasagna Rachael is craving. Lasagna is tasty, but it’s the memories attached to eating the saucy dish that are most desirable. Italian food is on the menu frequently at my house. Rachael reminded me—giving thanks for family and friends as the spirit of Thanksgiving touches us all ensures a bountiful harvest of joy.

Can carbohydrates make you fat? Are carbohydrates essential for fueling the body and having it run efficiently? Do I need to watch my intake of carbohydrates to prevent fat storage? The answer to all 3 questions is Yes!

So what does all this mean? Am I not to eat carbs or am I supposed to eat carbs? How many carbs should I eat? What types? The entire carbohydrate craze has gone from one extreme to the other and back again. It’s no wonder you may be confused, frustrated, mad or all of the above.

There is a ton of information flying around and much of it is garbage. Here are the facts about carbs and how you should use this information.

1. Your body can store all carbs as fat when the muscles and the liver are already full of glycogen. So if you continuously eat a high carbohydrate diet this can lead to increased fat storage. Also, you can store more of your carb calories as fat when you eat too many processed and refined carbs. The key is to consume moderate carbs and choose carbs that have at least 2gms of fiber per serving. This will help control insulin spikes, which leads us to number 2.

2. Eating too many carbs at one sitting without enough other nutrients to counteract its effect will cause insulin spikes, which then triggers your body’s fat storing mechanisms. This is why I suggest you eat whole grain carbs, vegetables and fruits with skin when possible because they will provide good sources of fiber to help control these insulin spikes. Also, make sure you balance your carb intake with lean protein to further counteract the effects of carbs in the body in regards to elevating your insulin levels.

3. Through a process known as de novo lipogenesis your body can directly increase fat storage by converting carbohydrates to fat. So I will reiterate why you need to eat carbs. Eat whole grain, high fiber carbs as well as lean protein to control blood sugar rise, which then controls insulin spikes and helps prevent you from storing carb calories as fat.

So now that you have the facts about carbs should you be eating them or not. To summarize you do need carbs. Your body does need carbs to function properly and maintain optimal efficiency. The body doesn’t need as many carbs as we feed it though. It also doesn’t need the refined flours and process carbs we have become accustomed to eating. As we have gotten lazier and our lives have become busier we tend to lean towards convenient foods and they are usually not the healthiest of foods.

We have consumed too much of those foods and then blamed it all on carbs as to why we are fat. Carbs are not the main culprit. They do play a part as I describe above as to how they can make you fat. I also mention how to eat carbs so that they don’t make you fat.
Please visit the Diet Tips For Fast Weight Loss for more Diet tips.

Breakfast:

• 1 bagel with cream cheese, yogurt cup with fruit and a topping of granola and…coffee
• 1 teaspoon of blackstrap molasses
• Green tea

Lunch:

• 1 peanut butter and banana sandwich on wheat bread, chips and mineral water

In Between:

• Cookies made with a pizzelle iron – yum!
• 1 chocolate  bite and a few sips of coffee

Dinner:

Out with Sarah to do some last minute shopping for her trip this weekend…

• 1 6-inch chicken/ham and cheese sub with Sun Chips and a few sips of Cola.
• 1 glass of red wine

Goals:

At home…

• General tidy
• Laundry (mine and Sarah)
• Go over calendar for next month

At work…

• HA!  Still trying to figure who, what, where and how we are going to cover the front desk.  I did manage to update a few things I needed.  Baby steps…making baby steps.

Exercise:

This is where I love my job!  It keeps me hopping – I love that!  I drove into work today – I had a car full of stuff to unload – so no walking.

Today’s Outfit:

Off-white  short sleeved sweater (thrift)

Navy blue blazer

London Jeans (thrift)

Black ballet flats

Gold/diamond solitaire hoop earrings, ditto for the necklace, silver/gold watch, gold charm bracelet with hearts all around it – my oldest son gave this to me when he was little.

Signature fragrance

Conclusion:

I had someone today ask me if I was a perfectionist.  Of course I denied it! 

I don’t think myself a perfectionist – maybe I am kidding myself here.  I do like things a certain way and, for the most part, I will work to see that come to pass.  Does it always work out that way?  Nope!  I don’t get upset about it.  I am flexible but…

The person who asked me was quite nice about it and it sure got me to thinking about it.

Blaine has been a wonderful influence on my somewhat perfectionistic quality.  (Notice the word “quality” here and is perfectionistic even a word?!)  Like me, Blaine likes things to be in some order.  He is very methodical in his thinking – I so admire that about hi.  At the same time, he has such an ease and low key quality and I can only hope some of that has passed on to me over the years.  It has and I am truly better about having things a certain way but there is always that but! 

xo Cat

In the last two days, I’ve been to two grocery stores and a farmers market.  Why?  Thanksgiving, of course.  Unfortunately, I’ll have to go one more time tomorrow.  Why?  Because my husband signed us up to bring the fruit platter for his sister’s family bash and, as everyone except my husband knows (laughing), delicate items like grapes and berries don’t stay fresh for long.  So back I’ll go tomorrow -one more time.  First thing, too, as I hope to avoid every other person in my community who will all be out shopping for that one last item.  Ugh!  But I digress.

“Yes, but how does this relate to a fitness blog?” you might be asking.  Well, I’ve been preparing for the big day in another way, too.  Exercise, and lots of it.  (Though I did blow it today and forgot to do anything other than my Jazzercise class.  That means 120 minutes tomorrow instead of 90.)  The past two, or is it 3 now, weeks of Jazzercise, hiking, biking, etc. have been helping me build muscle, which will burn more calories all day long. 

Also, as I get more fit, benefit from the endorphin rush, and feel attached to “wanting something more” (fitness) for my body, I’m already thinking about eating carefully that day so as to have maximum pleasure for minimum calories.  Face it, for most of America, Thanksgiving is really about the special foods we eat that day.  Some of the feast could really be had any day though.  For example, will I really need mashed potatoes when I can easily have them any day of the year?  If I eat more fruit and veggies during the snacking phase before dinner, that will keep my hands off the chips.  The crackers and cheese are out due to food intolerances.  A few other main course items will be out for the same reason -no creamed onions for me.  So some turkey, just a spoon of mashed potatoes, and lots of whatever other veggies are served will help me save calories for the fun parts – drinks and dessert!

Again, no diet, just wise choices and good eating habits every day to help move me along toward my fitness goals.  Forty weeks is going by quickly and I still have 35 pounds to go.

Tomorrow…the other vital Thanksgiving Day strategy!

How I did today:
1.  Sleep - 8 hours last night
2.  Exercise - 60 minutes Jazzercise
3.  Strength training - part of Jazzercise
4.  Yoga – nope
5.  Meditation – 0
6.  Food – lots of greens and salads, (had smoked tomato dressing instead of cesaer) 3 fruits, and only 1.5 servings of chocolate!  (yay!)

It’s unfortunate, but true: Many women feel the need to starve themselves when they have twenty pounds they want to lose so they can look great for a special occasion. Whether it is a wedding, class reunion or some other special event there is a tremendous amount of pressure on women to look great. And this pressure often leads to the yo-yo dieting and weight gain that is so prevalent in our society today.

You know the pattern: You starve yourself and seem to drop a ton of weight fast. But then when you go back to your normal eating patterns you gain not only the weight you lost back, but you gain even more!

And it’s all the result of one thing: Starving your body of the nutrients it needs.

As you’ve probably read somewhere by now, your body’s metabolism actually burns more fat when it’s fed more often. So if you want to lose dress sizes and inches fast you need to be good to your body. And that means eating the foods it craves to help it melt fat.

So here are 5 simple steps you can follow to help you lose twenty pounds of pure fat. And these steps will help you keep the weight off and end – once and for all – the yo-yo dieting dilemma.

Oh, but before I forget, at the end of the five tips I will tell you about a website for you to visit where you can even more great FREE info and even a 30 day meal plan to make your life even easier!

1. Increase Non-Starchy Vegetable Intake

You have probably seen this many times before, but I guarantee it is one of the most important steps to losing weight. Why you ask? One reason is because eating non-starchy vegetables increases your fiber intake which makes you feel fuller quicker.

Another reason is that vegetables are energy consumers. It takes more energy to digest a vegetable than a type of carbohydrate. You could actually be in a negative calorie balance if you compared one carrot’s calories to the amount of calories it took to digest and utilize that carrot.

There are studies that show on average for those that ate 4 or more servings of non-starchy vegetables a day were the biggest losers when it came to weight loss

2. Protein Should Be At Every Meal

To optimally preserve your lean body mass while losing weight it is extremely important to consume some type of lean protein at every meal.

Protein is a great nutrient to prevent you from overeating because it will fill you up quicker.

It is also another nutrient that is energy costly, which means it takes more calories to digest and utilize protein than it does a carbohydrate.

Your best sources of protein are beef, chicken, fish, eggs, and dairy.

3. Eat Whole Grain Carbohydrates

Consuming whole-grain carbohydrates regulates your insulin levels and keeps your body from producing too much insulin. This, in turn, keeps you losing weight.

Large amounts of insulin promote fat storage and fast digesting or simple carbohydrates produce large amounts of insulin. You want to limit or avoid these fast digesting carbs.

By doing this you not only improve your health, but will speed up your fat loss.

Some studies believe that up to 70% of successful weight loss stems from keeping insulin levels in check and to do this means eating whole grains and avoiding simple carbs.

4. Eat More Healthy Fats

Consume adequate amounts of healthy fat foods such as olive oil, walnuts, almonds, or other Omega-3 products.

Healthy fats are great antioxidants. They also help with brain function and many other essential processes that take place in the body on a daily basis.

Essential Fatty acids also help prevent certain diseases such as heart disease and cancer. Some studies are starting to show that consuming Omega-3 products may boost your metabolism by as much as 400 calories a day.

5. Eat Frequent Meals

There is a direct correlation with eating patterns and volume of food consumed as well as insulin levels.

Eat 4-6 small meals day a day instead of the usual 2-3 large meals. Eating frequently will help regulate and boost your metabolism to burn more calories.

By eating smaller portions throughout the day, you tend to eat less food overall. You also control your blood sugars because, by ingesting a steady state of nutrients throughout the day, your body has no need to significantly elevate insulin levels to handle large amounts of food.

Now of course I do recommend you exercise while making these 5 changes to your diet because nutrition and exercise go hand in hand for fat loss. If you make these simple changes to your diet and take part in an exercise program that has you burning calories then you will drop dress sizes and inches quickly, safely and permanently.
More tips like these can be found at the Diet Tips For Fast Weight Loss Blog.

Hey, this is really fun, my publicist, Kimberly Hartke is doing a blog carnival about Natural Cures on her blog, Hartke Is Online.  A blog carnival is a way for other people to share information on a blog, and get links back to their blog or website.

It builds traffic to your blog, is a great way to learn new things, and meet and make new cyberspace friends!

On March 31, the theme is exercise, see her post today about it, called Exercise at Your Own Risk.  It has a hilarious video cartoon of a bear on a treadmill.  I fell off my chair laughing!

Her blog carnival on the 7th of April is Diet, so get on the Liberation Diet and then go enter your story in the carnival!  What a great way to spread the word.

These are the instructions about how to participate: Natural Cures Blog Carnival

Go for it!

Kev

Canadian Nutritionist Gets Relief from the Liberator!

Hi Kevin,

I have Bell’s palsy and I am 46 yrs old with 5 yr old twins and a 3 yr old. Life has been very stressful for 6 years now. My weight has escalated to a whopping 176lbs; I used to be 135lbs. I had very little energy to be a mom, wife, and tool & die maker or a nutritionist. My health has been taxed for many years. Urinary, reproductive, digestive, and nervous systems have all been compromised. I started the Liberation Diet a week ago. I have noticed improved energy, reduced stiffness in my knees and have lost 7 lbs. I love the fact my hands are not dried out. I’ve also noticed I am not waking in the night to urinate 3-4 times a night. Thirsty was my middle name. I used to drink 2 liters of water a day, something I learned as a Nutritionist. I would always need a glass of water at my bedside. Now I awaken once and don’t feel the need to drink. I recently went grocery shopping with my Liberation Diet book in hand and I had people asking me “I’ve never heard of this diet, how can I try this diet?” So I am promoting your wonderful wisdom to everyone I come in contact with now.

We have a hot tub and I never had enough energy to get into it. I have started every morning with hydrotherapy while reading my Liberation Diet book, because now I wake up energized and ready to greet the sunrise. My mood has definitely improved already.

My husband Rob is amazed about his tennis elbow, which he has had for years, has disappeared all together. Rob is self employed as a Window and Eaves Trough Cleaner. His energy level has increased and when he is tired at the end of the day, it’s not exhaustion, just a normal tiredness. Rob enjoys pumping iron in our home gym. Rob has scoliosis and suffers daily with back pain. His comment today was, “I don’t seem to feel as much pain lately”and his forearm isn’t hurting either, which has been for 6 months. Rob also noticed he felt 2 of his 6 packs coming back without doing any abdominal work. Our 3 young children are wondering why we are eating so much meat, eggs and cheese lately. I told them it’s because we are learning how to eat real food now.

If all this has happened in one week, I can’t wait to see the improvements in the weeks ahead.

I can truly say I am INJOYING Nutrition now. Misinformed no more..I can educate my clients with Real Food …The Liberation Diet.

Thanks for passing my way.

Lori Ryan, RHN

Registered Holistic Nutritionist

www.injoynutrition.com

lori@injoynutrition.com

Simply Better Foods: SoyCheese - Garden Herbs

As promised, as I try different cheeses out I am posting my thoughts and this one particularly disturbed me. I recently purchased Simply Better Foods SoyCheese – Garden Herb. And as I mentioned previously I thought it contained Casein. Turns out I was right. I should be in better habit of reading ingredients when I purchase products, but I was in a bit of a rush as all of us tend to be sometimes and I picked it up thinking “Great! A flavoured soy cheese let’s try it!” Bad move.

For those of you who don’t know, Casein is a protein predominantly found in cows milk, and hence is also found in cheese (the non-vegan kind). As it exists in milk, it is a salt of calcium. Casein is not coagulated by heat., but is precipitated by acids and by rennet enzymes, a proteolytic enzyme typically obtained from the stomachs of calves.

Casein is therefore not vegan, as it is derived from milk, but is vegetarian. But forgive my stupidity, why create a soy cheese if it’s not vegan? Entirely pointless.

I did end up trying this out anyway though, seeing as I bought it, a taster.

The Verdict: UGHHHHHHHH. It was NOT what I expected and will NOT be on the shopping list EVER again. In fact, I’m not sure I’ll eat the rest of it. What a waste.

So the lesson learnt here – ALWAYS read the ingredients, never shop in a rush unless you know EXACTLY what you’re buying.

30 Years of Diet Frustration, Ends With “Liberation”

Dear Kevin,

Thank you for the opportunity to tell my story.

I am 66 years old and have always been a sugar addict. This means that I would be unhappy if I was unable to have something sweet every day. Most of the time I would deliberately avoid obvious sweets like deserts and candy, not knowing that all carbohydrates becomes sugar and then fat. I thought that whole wheat bread and root vegetables were quite virtuous foods and the staple of good eating along with an egg, skim milk, some meat, lots of salad and lots of fruit. I would have hunger attacks wanting more entertaining eats like cakes, cookies, and especially ice cream, lots of ice cream at a time. I couldn’t get enough of it. As I got older I slowly gained weight like everyone seems to do and couldn’t figure out how to get it off.
I have tried to lose weight for 30 or so years, counting calories, counting points with Weight Watchers, eating vegetables, fruit, and complex carbohydrates as a dedicated vegetarian, eating a balanced diet with LA Weight Loss and being rewarded with their sugary food bars each day–feeding my addiction. I developed thyroid and adrenal problems, Rheumatoid Arthritis, and Interstitial Cystitis eating what is popularly known as “low fat, high carbohydrate, lean meats, diet soda, skim milk” eating. I exercised hard until it became boring, time wasting with travel, costly for the gym and trainers, and it just didn’t work! I was discouraged mightily by long years of trying, my weight going down a little then back up, buying clothes that were getting dowdier and larger. Hopelessness was an undercurrent of my life. The trouble was, I wanted to lose all the weight and be rewarded by going back to the sweets and ice cream way of eating that had made me overweight in the first place!
Recently my husband and I attended a Weston A. Price chapter meeting lecture by nutritionist Kevin Brown on the Liberation Diet. I was amazed at the information I heard and determined to make a commitment to follow through with this unique diet program that just made so much sense.
Well, times have changed. I learned to eat real food and healthy fats, the way traditional cultures thrived, exercising moderately, and eating enough and then stopping. I eat twice a day with no cravings, and I’m as amazed as you about that! Although I haven’t been able to lose weight for 30 years, I’ve allready lost seven pounds, using a scale that can show me my weight by the eighth of a pound, so I know the direction is down. My weight no longer goes up and down, just down. I look forward to late breakfast and supper because I can eat tasty and satisfying meals and not feel deprived. My rewards are not sweets, but a slimmer figure, ability to move more freely, and confidence. This time all the weight will come off, and it will stay off because I don’t need to go back to eating the old way.

I also have implemented the LiberationFitness.com online fitness program for direction and accountability in exercise. Liberation Fitness has a wonderful online fitness routine designed just for me, and I exercise faithfully at home when it is convenient. I have exclusive rights to the equipment, the music, and privacy to oomph and puff all I want to without anyone in my way. My Locker also provides a weekly menu that is user friendly and helpful. I actually look forward to working out, and my two puppies admire my efforts very much.
Jane Knebel

Shady Side, MD

After debating it back and forth in my head, I decided to start the Fat Flush Plan today.  Ali thought it would be better to start after Thanksgiving but since I don’t eat turkey or pie I figured it didn’t really matter.  Might as well get it out-of-the-way, right?  I am not a person who procrastinates by any means.  Actually I can’t stand it when something is hanging over my head.  

So this morning I started the day off with a smoothie – flaxseed oil, blueberries, protein powder, and water.  Sounds decent right?  It wasn’t. I think the flaxseed oil just gives it a weird taste.  But I drank it anyway.  It was surprisingly filling, but not in a good way. 

So on to lunch, I had a 2 egg omelette, zucchini, a tomato and you guessed it, more flaxseed!  The omelette was quite good and the flax tastes much better in a savory form. But I was still hungry afterwards. I went to Ali for support and he said, “Remember how you said you’d do anything to make your stomach stop hurting?” He’s right.  I so needed to hear that.

I decided to go out and stay busy…did a couple of errands and then took Maya to the park.

As the culprit of all my health problems played in the sandbox with her friends, I studied all the park moms and wondered if any of them had ever done the Fat Flush.  Not likely.  I then caught up with the park gossip and after an hour and fifteen minutes pried Maya away from her new BFF.

We are headed over to out neighbor’s for dinner in a bit.  Initially I was anxious about what I was going to eat because I wasn’t sure it would be okayed by the plan but I figured I needed to roll with things.  I’m not usually a person who rolls with things but I am going to give it a try.  (Just so you know, I don’t forsee this whole rolling thing going well but I am still going to give it a try).

Every year when the holidays roll around, there’s a mad dash for the gym immediately afterward with everyone trying to work off the pounds they’ve packed on in a mere few weeks. Personal trainers, fat loss experts, and everyone with an opinion is pushing their techniques, their e-books, and their programs for avoiding holiday weight. And while I’m sure all of them have their merits, I prefer a simpler, less stressful, less emphatic (or neurotic) approach: brain power and common sense.

Holiday goodness doesn't have to mean holiday fatness

Sure, gorging yourself on the many wonderful delicacies of the holiday season isn’t good for you. And if for the entire month between Thanksgiving and New Year’s Eve all you eat is the high-fat, high-calorie, sodium-laden, and sugary goodies, then yes, you may very well pack on the pounds. But it doesn’t have to be that way if you’ve effectively introduced to your diet the “cheat” meals.

The concept of cheat meals is quite simple: between 10% and 20% of your weekly meals should be guilt-free, eating whatever you want, while the remainder of your meals should be well-balanced and restricted to achieve caloric deficit.

For me, I eat 7-8 times per day, meaning at minimum, I eat 49 times a week. At 10% cheat meals, I’m theoretically afforded 5 meals per week that can be whatever I want them to be, guilt-free (luckily for me, I’ve become so accustomed to tracking my food that I only have on average 2 cheats per week and even they get registered, which helps me stay within my calorie goals for the week).

Cincinnati's own Skyline Chili

For weeks like the week of Thanksgiving, 5 cheat meals can really come in handy. When returning to my native Cincinnati—a city renowned for its rich, fatty foods—I love to indulge in Skyline Chili, Montgomery Inn Ribs, and Graeter’s Ice Cream.  Knowing that those foods are likely to be part of my week, I’m able to plan ahead, restricting my calories the rest of the week and sticking to my standard healthy diet for the other 44 times I’ll eat.

Of course, exercise shouldn’t be forgotten during the holidays either. While many fitness centers may be closed or group exercise classes canceled, the option for a nice stroll after a Thanksgiving feast is still an option. And Turkey Trot races are present in virtually ever town in America, offering a fun way to celebrate the holiday and burn some calories too.

With each day, I become more and more loyal to my healthful diet, meaning that even with all the goodness that Cincinnati foods have to offer, I can make smarter, more nutritious, and more moderated choices while still indulging my once-a-year cravings.

Turkey Trots are a great way to enjoy a healthy holiday...for everyone (literally)

It’s a wonderful time of the year, where you can gather with family and friends over cornucopias of food you’d otherwise likely not make. But the holidays don’t have to break your everyday diet.  A little common sense, a little planning, and just a touch of discipline can help you enjoy your holiday without requiring an emergency trip to the personal trainer or to Jenny Craig. Planning your cheat meals around holiday goodness can help you have your pumpkin pie and eat it too….so to speak.

Happy Thanksgiving!

How To Cure Acne – Not Just Treat The Symptoms – Without Harmful Chemicals
Have you read the latest news on Accutane? Don’t panic – Skin Fitness Plus has the solution!

New Study May Deal Final Blow To Acne Drug Accutane
“The study bolstered evidence of a link between the drug, pulled from the market in June, and inflammatory bowel disease.”
By Shari Roan, November 7, 2009. LA Times

Why Skin Fitness Plus is different…
First of all, Skin Fitness Plus has NEVER used Accutane as a treatment for acne.  Since we are continually evaluating all product ingredients on the market for toxic ingredients and possible harmful side effects, we have always been aware of its potential danger. Our methodology is based on creating health, beauty and prevention -  “wholistic dermatology”, which means looking at the body as a ‘whole’ – asking …why you are experiencing the symptoms and optimizing all the body’s organs and internal systems to provide a cure for the problem vs. just relieving the symptoms which will return if the cause is not cured. The skin is a window to what is going on inside so we know you have to treat the skin (the largest organ of the body) in a scientifically correct way, from the inside out, combining supplementation, hormonal and diet support, with non-toxic, chemically correct, therapeutic skin products and technology that work most effectively, to provide long-lasting and healthful results. By utilizing the best tools for the job you also receive the best value to achieve your goals the most quickly.  If we do otherwise, your treatments will work 50% at best, your symptoms will reoccur and your health may be impacted in the future – as with Accutane

How DO we cure the acne problem?
Curing acne is a process and there is no “magic bullet”. Acne is a symptom of larger issues  – the result of inflammation, fungal overgrowth in the body, lifestyle, toxicities, hormones, allergies and genetics.

The solution (yes, there IS a solution) comes down to science and prevention. Science – working with the body internally and externally to find the cure AND prevention – to stop the re-occurrence. An essential part of the solution is to assess the organs and internal systems of your body utilizing the BioMeridian Technology (http://www.skinfitnessplus.com/biomeridian1.htm).  Then we address your diet, medications, hormones, allergies and (toxic) ingredients in food, skin and personal grooming products and of course stress levels, which all play important roles in treating and curing the problem. (Please see posts below and www.skinfitnessplus.com). We hone in and find the culprit – and often it’s not just one!

To conveniently and easily guide you though the process, you will receive an individualized Action Plan – a road map, to help you effectively achieve healthy, beautiful and clear skin and get rid of scarring, with long-lasting results. With a combination of a customized anti-acne/anti-fungal diet, targeted supplements, bio-identical hormones (if needed) and non-toxic, non-inflammatory skin products and laser technology (if needed) that really works, you will see continual, progressive improvement and actually feel better in the process! The side effects of OUR methods are better health.

You can cure your acne problem and prevent breakouts. We want you to look in the mirror and be happy AND healthy – life is meant to be lived and enjoyed!
–

I created the Skin Fitness Plus methodologies – scientifically correct, yet simple formulas for science vs. commerce, healthful “wholistic” dermatology, that work, are doable and affordable. After years of witnessing the same methods used by most, which resulted in not curing the problem or harmful side effects, I felt it was imperative to offer treatments that worked – pragmatic solutions, scientifically and physiologically correct formulas addressing the skin and body as a whole from the inside and out. The essence of these formulas is to always treat the skin as an integral instrument of the body’s orchestra, where all the organs and internal systems perform in tune…beautifully!