Saturday, December 17, 2016

The side effect pre 2017

So you asked me how the going? I will tell you. It's going okay. Eating healthy is tough. Most of the time I do cook at home which makes it a lot easier. When you're faced with choices we have to be very aware of the things that pop into our heads. What I'm talking about is when you go to a Mexican restaurant and the chips are set on the table. We have three choices, 1. Don't eat any 2. In a few and be done with it.or 3. Push aside your goals and tell yourself you will start again on Monday.

I get this the other day when we went out to eat and chose option 2. As I ate some of the chips I really tasted the chips for both flavor and food value. Food value I define as calories divided by nutrition. Chips themselves have low nutrition and are high in calories but they also break the rule of no deep-fried. As I ate a couple of chips I thought about; how fresh was the oil they fried them in, what flavor was I looking for, and what did I like the most, the chips or the Salsa? The answer to this question is that I liked the flavor of the salsa. Then I rated the salsa on a scale of 1 to 10 and placed it at about a seven. This all took the fun out of pigging out on chips.

Another thing that has changed is my ice cream addiction. I have done the side effect test on ice cream and every time I eat things like ice cream and pizza I get a weight-loss setback. So what I am testing out for you is to reduce the quantity and the frequency of these two items. So far the desire of success is stronger than the desire for these two items.

I did do my first Facebook live talking about the topic the side effect. I was making biscotti cookies and I think it turned out pretty good. I want to do these weekly because more than that would put too much pressure on me as far as time goes.

A little about me is that I work full-time 40+ hours at a desk job. I have signed up at planet fitness as my gym to work out at. They have a machine that looks like a cross between a runner and an elliptical. I think I did take a picture of it so I can post it. I tried to do a few blog posts when I can and I like to use Dragon as a dictation software. I am a horrible speller and this is the reason for Dragon. Technology is a great tool and I will try to give you a recap on the items I use.

Dragon does a pretty good job on most words and if I miss a few things I'm sorry. I also have a fitbit surge and their body fat scale. I will be usingThese two items as tools. I like the scale because not only does it track your weight but it also tracks your body fat. I can go back and compare at the weight I am at today to what I might have been a year ago and how the body fat percentage changes. We all know it's not all about the scale but a scale is a great tool especially one that syncs to a tracker. My surge tracksAnd logs steps, activity time, stairs and a few other items. I am using my fitness pal to log my food. I'm giving myself one day of forgiveness in case the food items are too complicated. What I mean by this is when you go to a party and you eat things you're unfamiliar with. I never want you to be afraid of different foods but I do want you to make your best choices.

So to bring this to a close I am doing well and down a couple of pounds of the first week. No matter what way you are starting at do not compare yourself to someone else. I will say I am at 35% body fat and feel I want to track the changes in body fat more so than weight. I am 5 foot tall and in the 135 weight range so things I have doing may be a little stricter than what you're doing.

Also going on in my life is that I do genealogy, and in taking a couple of online classes over the next six weeks. The reason this is important is that these are sitdown activities. You need to balance these activities with other sitdown activities or you will start to feel the side effects of too much computering. I will post to kick off for 2017 the first week of January. I didn't join self magazine's 2017 challenge. We all want to win a trip to someplace warm so that's when I did. I will also keep you updated on this challenge.

With all these things going on sometimes life gets confusing and we overload ourselves. And by become MIA please don't get mad and be patient because I will be back. When a stress factor comes off we really need to break it apart and look at each component and how to handle it the best. Sometimes less computer work or things we do for fun get pushed aside. I will try not to do this to you but please remember blogging takes time.

I do contact a couple other bloggers and weight-loss people to see how they're doing in 2017. I was following what diet next and from fat to that and plan on contacting them during the year. Other people I follow are fit2fat2fit, Jillian's podcast, Ben Greenfield, the food Revolution, the truth of cancer, in any other research I can find. I do download audiobooks from the local library. The workouts I will be including would be as follows; Jillian michael's that I own, a kettle bell workout series that I have to get the name of ( I think it is Kettelbelle kickboxing), youtube, and any other workout I come across. January will include the workouts from self magazines challenge. Have a great day and I will post again when I find something interesting to post about Lynn

Thursday, December 15, 2016

Timelines

There are things we need to talk about when we set time limits on things.  So you want to lose weight in the new year, As we are looking at timelines, we need to look at them as a tool not as a destination. Sometimes when we set a timeline we self pressure ourselves to fail. If you set a timeline for example to lose 10 pounds in three months you may start out by saying how good I have plenty of time to start this diet tomorrow and still make my goal. As the date starts getting closer we start telling ourselves different things like I can't do this I might as well give up or I'd better cut more calories so I can do it faster.

This can cause a form of I think the word is bulimia. Bulimia has more than one meeting which most people associate it with pigging out and purging. It also includes eating things that you consider not such good choices and then trying to work it off through workouts. There are many people that get caught up in the so-called work it off trap.

When I was test marketing one day diet it's concept was based on what you're going to eat tomorrow instead of what you ate yesterday. By looking at this concept I feel you start to work out for the health of working out instead of for the guilt of what you ate. There are many people that put pressure on themselves that can be considered more of a side effect of guilt then the desire for health.

In 2017 I want to look more into this form of weight loss. If you would call it self experimenting that's okay as long as the true results are reported. 10 years ago I wrote the book about weight loss concepts, and since then I have researched for things that would update my blog in case there's some bad information within it. I have found a lot of good information out there which also backs what I put in my book.The one thing I have found is I need to expand my book a little bit more. As you know the title of my next book will be the side effect of food and exercise on your health.

If there is a topic you would like me to cover in this book please let me know and I will do the research and included it. Please look for my book towards the end of 2017 or the beginning of 2018 on Amazon.

Along with food and exercise I will also cover clearing your life plate and getting things done. What happens when you make a list and start checking it off and getting things done, what is the side effect. I have many things going on in my life to him on that list. We are remodeling a farmhouse, clearing clutter, and looking more into enjoying life rather than enjoying things.

Please join me in this journey and we can do this together.

Wednesday, December 14, 2016

Sideeffect of food links

Intro

Here is the list of things I really want to test over the next year.   

1.  Log all food and try to stay at or about calorie want.  I get 1 lazy day where I don't have to log all foods.  It's not that I don't want to log food but every now and then you just don't want to log food.  Things that can make you not want to log foods.  complex foods.  So 1 day a week I get a day off. 
2. Get to the gym or workout at home.  If I would win the black card at Planet fitness I will test out the balance toner.
3. I will try to do a live stream once a week.

Let me know if there is something you would like to see on live stream.
I do have a list I made with dear child about 10 years ago.  I found it the other day and it has some great topics on it.
This is my intro


Video 2 making biscotti cookies


End of Video 2 making biscotti cookies finish

Monday, December 12, 2016

The fitbit side effect

I want to do a one-year study of how our lives are affected in a positive way by some of the electronics we choose to wear and use. I have selected fitbit as the company I prefer to use for a couple of reasons.

The first reason is because I have had a fitbit for many years and they were one of the first to come out with a economical and reliable device. I started with the fit one and have now upgraded to the fitness surge and their scale.

I also feel my fitness pal is a very good choice as food tracker because they have a large database and their daily login of food items is pretty easy. It is very hard and discouraging when you try to log food items and there is nothing in the database. At that point you are building their database with your food items which takes a lot of time. I do eat a lot of homemade foods so that is where you run into a lot of your tracking problems because you are guessing on portion sizes and a few other things to just get it done. For example beef stew could be one thing to one person and something else to another, depending on how thick or thin the gravy is can make a big difference in the calories.


I have used other Internet sites like sparks people, which I do like but you have to make a choice and so I picked my fitness pal. I just completed a challenge with my fitness pal and maybe that's one of the reasons I prefer it because they do have some extra items linked with it I enjoy. Other sites also have these challenges but you have to pick so this is what I did.

We need to talk about Internet communities because they are very important in our success at weight loss and health management. I have used a couple of the communities and have enjoyed them but as trends change people pick different things for different reasons. I met a lot of very nice people on sparks people and if I ever have a question on something I asked the community because most of the time somebody has started a thread on it.

Jillian Michaels can a coupon for her fit fusion so I signed up for a couple of months on her on-demand workout channel. Since then I have found a couple other on-demand that I might like better. On-demand is an interesting thing because you can sign up for a month and then switch to a different one. This is a good alternative to buying DVDs that you may or may not like. I have signed up for the beach body spray trial thinking I would like it and it just wasn't for me. The biggest reason I say this is because I own a couple of the beach bodies DVDs and I didn't want to pay for them twice.. I do like Charlene DVDs and the 21 day fix they are both good. The one you should pick is the one you're going to use so it is worthwhile to do a 30 day trial.

So over the weekend I did do my first livestream on Facebook and I going to put a link to them on the next blog I have started so you can refer to them. I will try to do my best but remember I have a desk job during the day and video technology is not an area of my expertise.

To sum this up the whole experiment will be on using the 27 concepts and what happens if you truly stick to them for a year. So in every experiment you have to have an objective, a control, a hypotenuse and probably something else I don't remember. So your this past year I stayed pretty much the same weight and body fat over the year by keeping a pretty good watch on what I eat and working out 0 to 3 times a week. Our hypotenuse is going to be if we give up sugar the boot and work out a little bit more we can drop the 10 pounds I would like to get rid of.

I need to go out and get some shoveling done so I can get to work. I will try to post on a consistent basis but as we know computer work is a sitdown and does take time. Follow me also on my Instant Graham chatthefat and let's see how I do.

Wednesday, November 2, 2016

Lets do some math

So you start with a 8 oz bag of cheese.  Put it on the scale 8.28 so .28 is the bag 
You had a salad out of the cheese already on day 1 and used 2.43 oz of cheese and logged it as 2 1/2 oz on food log

So you are starting with day 2.  This is what you are starting with. should be the same as the finish from yesterday unless you have co-workers that buy the same brand as you and grabbed yours by mistake.  You do not have to log what they eat but please note name on bag.  This all has something to do with the amount of peanut butter I was going through.

5.85 - 3.17 = 2.68  or just 2.5  If your tracker lets you I would put in 2.68 x 1 oz servings

I will enjoy my lunch, and log it into myfitnesspal.  This is the easiest way to measure amount used or eaten 

Wednesday, October 19, 2016

Myfitnesspal challenge

I started this challenge on Monday Oct 17th.  It is a team challenge.  Minutes of working out counts as miles to walk around the world.  I tell you the  people that set up some of these challenges really put some work into them so if you sign up be ready to follow through on someones hard One of the things we had to do was a drum challenge.  Look this up on U-tube.  Before I knew it 30 min was up.

As you see you can improvise with things.  this is my workout area.  The pole is nit for pole dancing, it really helps hole our house up. Cant be moved so I kind of worked around it.  I will let you know how the challenge goes.  I did a couple more U-tubes.  There are a lot of workouts on U-tube you just have to look.  Let me know if you are also doing a group challenge and how it is going.  Also if you learn something new.

This challenge is really fun.  I tell you there is a lot of work that went into it.  Sometimes the creators of these challenges just need buddies with their own weight loss.  Remember to give them feed back and thank them for their hard work.


Sunday, October 16, 2016

Step it up America Challenge

I joined this challenge thinking it would force me to walk more, get more steps in and just motivate me more.  Well I am not really excited about their website and it all proves how hard it is to set something like this up.  Maybe this is another thing that is wrong with diets.  We have expectations that the diet doesn't fulfill.  I need to say it here that I know no words on paper about a eating plan is going to suck the fat off your but.

If you want health your going to have to do the work.  I have asked it before, what art you willing to do to achieve the body you want.  I am going to try to add more pictures to my blog.
I am also going to pick some things from pintrest  to eat.

Monday, October 10, 2016

What you didn't eat

Why don't we get credit for the things we didn't eat.  In a way we do.  What happens when you don't eat cake??  Your teeth thank you to start with.  It doesn't always show up on the scale as a loss but it may save you from a gain.  As we make choices everyday as to what we eat and how we spend our days it's not always something that shows up on the scale.  The closer we get to our goals the cleaner we need to eat.  At one weight, skipping a meal or getting sick over the weekend may produce a loss but the closer you are to goal you realize how important it was to workout and strength train to maintain muscle.  The goal of chatthefat is to maintain maximum health.  The "skinny fat" is not a goal.  No one is going to raise a flag because you did a pass on something or made a good choice but when you put all those good things together you will be surprised at the questions.  When others ask you how you did you you can think of all those thinks you didn't eat and then your but will thank you along with your heart.  When people say you are deprived they forget there is a limit.  You need to deprive your body of the toxins sugar causes, the side effects of deep fried foods, simple carbs and the list goes on.  Remember the 80/20 rule so if you want something special please pick carefully.  You get 1 so are you going to waste it on something that rates a 5 on the 1-10 scale.
Here's to healthy eating

What is next in my life as a diet coach and New York Trip

So what is next?  You lost weight and you just have this new life with this healthier body that you are just so excited to share with the world.  Is there a next step or is this why people fall back into old habits.  We have all heard the side effect of the biggest loser diet and now have this huge fear that we will all fall into that trap, relax and lets research it.  As you know I love to test out these diets on myself and report what happens.

I keep coming beck to the 27 concepts.  I hat to talk to my mom the other day about my work and who I follow in the diet and cancer world.  I think I have to order the food revolution.  What is truly in our food?
In the beginning of October I got back to the 27 concepts.  Back to eating high nutrition, think before you eat, and really give it an honest effort to working out.  I did sign up for Fitfusion.  So far I have done 1.5 workouts.  I need to set some limits like, do 10 workouts or I can't renew the next month.  I was at the gym tonight and got those 2 miles done.

It is so easy to fall back into old habits.  I can think of a whole list of excuses and they are all true.
1.  Other people eat fast food for dinner and live.  It's fast and cheap.  Answer; some die
2.  I don't like water and diet soda is the same.  Wrong
3.  I don't have time.  Neither do I.
4.  I don't like veggies.  OK you got me here.  I love salads and other veggies.
5.  I have a family to cool for.  So you deprive your family nutrition.
6. I don't have time to learn about nutrition.  I have to watch Kim K. Learn to multi task or turn kim off! Your health is more important.
7. I'm at goal weight so I am done.  Health has no finish line.

I am doing a Instagram of some of the things I eat to keep up my health.  I do love salad and eat a salad almost everyday for lunch at work.  I will try to post more pictures.

We went to Boston and ate lobster as much as we could.  I never get lobster so when in boston eat the good stuff.  Here in WI I eat different items.  Person I was traveling with doesn't eat meat except seafood so plan was set.  How did we do it??  We ordered two sides or 1 main item and a side and split it.  Here are some of the things we ate.  I remained the same weight  due to our eating plan and a lot of walking.  There was no real reason to take a cab if we could walk.  We picked a hotel so we could walk and that was the plan.
























Tuesday, September 13, 2016

80/20 rule

Pervention had an articular about this http://www.prevention.com/weight-loss/weight-loss-80-percent-diet-and-20-percent-exercise?cid=NL_EUSD_-_091216_WeightLossFraction_hd&utm_source=PVN07&utm_medium=email&smartcode=YN_0000161752_0001569508  This is one of my  27 rules I talked about and follow.  The important thing is that the 80% is high nutrition.  Make sure it's not just calories you are counting but nutrition.

Friday, August 5, 2016

Note to What diet next

So you all know I am following What diet next.  I sent her this note.


How are things going?  There is no good time to up your health.  I am doing good on my chatthefat diet.  No special diet just upping nutrition and getting those 2 miles in.  I am helping my parents move which takes time.  My biggest weapon is to make sure I have mix greens in the house and remembering I get a ice cream type once a week.  I am also doing a plank challenge.  Getting it done is hard but I am doing it.  I did join planet fitness to test it out.  It is cheap enough to not have to leave my old gym while I test it out for 2 months.  I could almost say I am testing out the WTF am I doing diet.  You know when you put frozen pizza in the oven planning to eat the whole thing yourself.  We all know we have done this.  I have to think WTF and how is this helping me reach my goal.  With your 12 diets  you are testing is it the diet or that you have a diet buddy to share your WTF  and this is to hard days.  There are times you look at thinks and you ask - Why am I doing this?  Other people are just happy being over weight.  How bad really is being over weight?  It is hard when you are feeling good that there is a dark side to poor eating habits.      Talk to you in a month.  I have to see what your Aug diet should be.

Tuesday, August 2, 2016

Question to Beyond Diet

I sent this question off to Isabel De Los Rios because I follow her and her husband and value their opinion.

Question about biggest loser articular.  So you are talking about metabolism.  Here is my main question to you about the regain.  I am facebook friends with Helen and she seams to be one of the winners that get it.  Here is my thought,
When you lose a large amount of weight 1 you lose some of the muscle that you needed to haul all that fat around with if you are not working out to maintain it.  How many of the contestants fell into the finish line thinking and regained that, I can eat that now because I am thin.  How many became nutrition deprived and kept eating till the body got what it needed.  (You have to eat a lot of ice cream before you get any nutrition out of it.  This would be one reason why in my class I lead I kept correcting a person when she called it mock mash potatoes.  I reminded her that it was cauliflower and she liked to eat it mashed.  It is the way you think.  I have been spreading the nutrition deprived word for the last 10 years.  People don't understand and just don't get it.  I blog chatthefat all about it.  So my question to you is it that something really changes in the body or is it that they are are feeling the side effects of eating calories instead of nutrition.
Next is on the show they are working out a lot.  when you reach the finish line and you just sit and relax and stop training for the next race you fall into the -don't use it and you will lose it mode.  If the body doesn't have a need for muscle it can be broken down and used for energy which gives the body a great place to store the calories you are eating.  Note I did not say the nutrition you are eating because the body uses nutrition to do things other that sitting on the couch.  Eating calories /nutrition is like becoming a calorie hoarder.   Your body has all these calories and doesn't want to part with any of them.  You need to build muscle to purge these useless calories.  If you eat nutrition then the body puts that to work right away to do things like transport oxygen and remove waste.  Last is please talk about this whole crap in the colon thing.  Do you ever notice poo doesn't move when you don't put good things in?  So why would you do a cleanse if you are going to just replace it with new crap?  Poo moves if you eat nutrition.  So to bring this to a close I would say the biggest losers people are nutrition deprived and just don't get it.  95-99% of people that lose weight are in this group.  The media tells you that they have the answer to stay in the 5-1% but they lye.  The only way to stay in the 1-5% is learn you must eat nutrition and there is no finish line.  The finish line is when you friends are at the doctor all the time and you are good once a year.  Friends complain about aches and pains and you go out and do things and enjoy your life.  Your friends make a big deal about walking to the mailbox and you do  PB in a 5K.  Please address my thought.  Thanks  Lynn

Wednesday, July 20, 2016

Staying strong+ and staying informed

 Summer is here for over and I just wanted to check how your healthy eating habits are going. It is we try to take back our health it is important that we remember it is our health and not the responsibility of others.

I have been listening to a couple of podcasts that I find very good. One of them is Ben Greenfield and another is nutrition diva. It's not that I listen to all their stuff but when I do is very good. Nutrition diva did a podcast I healthy eating after cancer along with the hot topic of the biggest loser affect. As I have always said is important to poor nutrition intake above cutting calories. It's not a matter of high Carb or low-carb it's a matter of nutrition vs. calorie intake. I find little to no nutrition in an English muffin and watermelon very high in nutrition, these both may be high in carbs but the nutrition is very different.

Ben Greenfield is a very interesting person to listen to. He may be a little advanced for most people but one thing you can take away from his podcast is that he's always learning. Ben is the kind of guy that looks at something and says how will this affect the body and then does a test on himself. I feel if you can learn one new thing it's worth listening to.

I need to check in on the person doing the blog what diet next. I have been doing pretty good with the chat the fat philosophy of high nutrition lower calories and getting those 2 miles in. Sometimes we think it's all exercise or all food but you do have to have both. I am really noticing how much time I spend on the computer and am really finding it as just wasted time. Not everything is wasted time but how many stupid Videos do you watch.As were trying to take control of our health we also need to remember the things we do that do not enhance our health. As your day goes on look at the activities you do and ask does this help my cause or does it just past time.

As we look back over the first half of the summer are we happy with our results or do we need to make a change. Change does not start on the first of the month, Monday, after this next snack, it starts right now. The philosophy of starting on Monday is what people going on a diet do. At chat the fat we believe it's a lifestyle of health improvement. Improving your health starts now. I think this is part of the problem with the biggest loser is because it is a diet, it has an end. Health has no end except death. My goal is to improve health and enjoy life.

What are your goals for the rest of the summer? Let's make it positive and take less steps backwards. There will always be those setbacks but if we can minimize them where further ahead. With two steps forward and one step back we are still one step forward at the end of the day.

Have a great day and stay positive

Saturday, June 25, 2016

Goal Driven Diet

So you have a big event coming up in a couple of months and you want to look great or you want to train for something.
Let's get started TODAY.  Don't last day binge, do wild things like clean out all the not so great foods, we just need to say I'm not denying my body any more. 
Wait Deny??? You don't deny anything.  You have been eating cake, ice cream, pizza.  Deny nothing.  You also now I don't use the word moderation because I feel it really doesn't have a good meaning.
So what are you denied of??
1. Nutrition
2. Movement
3. Challenge
4. Rest
5. Friends without stress.
6. Clean living area.

So let's really look at some of these one at a time.

Nutrition
Do you eat high nutrition items in addition to items that are calorie high.
This is how I categorize food.
High nutrition low calories H/L
High nutrition high calories H/H
Low nutrition Low calories L/L
Low nutrition high calories L/H

Look at what you really eat in a day and which group do you eat the most of.
So today I had coffee and chocolate milk in the morning.  then some mixed nuts.  This would be a L/H for the chocolate milk and a H/H for those nuts.
I was full on those nuts and needed to get some things done today.  For dinner I had some left over broccoli cauliflower salad and then I drained the 5 bean salad I also had and put the beans into the broccoli salad.  Them I wanted to finish up some other things we had in the house so I ate chips and guacamole for dinner.  If you say, what did you have for dinner??  I can't believe I ran out of salad greens.  I eat a lot of greens, they are my # 1 H/L
Now I have to rate the other items I ate today,  chips L/H Guacamole H/H  I didn't track how many calories I ate today but for the most part my choices were all high calorie.  Eating just L/H and H/H are all heavy on the waste line.

So after today I better up the nutrition tomorrow  at the cost of lower calorie.
This was kind of a rest day.
So now you can see how it looks like some people could stay at a lower weight and be nutrition deprived.  I did get some things done which I needed to do.  Once in a while you just have to have a low stress day.  Do I feel the best right now.  UUUMMMMM... NO but I will live.  It was 1 day.  Not to be repeated.


Monday, June 20, 2016

Watermelon Picture it cut up

Start by cutting off both ends and then cut in half

Had to do a quality check.  I had some spongy areas that were not good.  I will have to cut that out.

This is the knife I like to use and then just cut going down while you turn melon.

Don't take to big of a cut

Discard the rind so it is not in your way.  I like this board so it traps some of the juice.

Cut it in half

And then each half cut into sections

I had to cut out the bad parts

I like to scoop it up into a container

And then pour it into a bag


Do the same with the other section of the first half.

This side didn't have bad spots so you tip it on it's side so you can slice it again

Try to keep things straight and uniform size. 

This makes the cubes

As you see it is a juicy melon

keep it stacked and turn the melon or the board.

This makes your last cuts

This is how I scoop it up.  I love this tool

It goes in the bucket and then into the bag.  I can't hold the bag open by myself.

Wash off your board between halfs so it doesn't get to messy.

And repeat






Half a melon fits into 1 gallon bag

And now my melon is ready to go to the party in the morning.