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.

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.

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

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

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.

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.

 

This whole Biggest Loser crap

I just have to vent to someone that will understand. So everyone is talking about the BL crap. BTW I give you great credit to you for keeping a large% off. First they keep talking about being on a diet I hate this. Diet=what you eat. So if the BL people go back to their old ways of eating or old diet WTHell do you think is going to happen?? Crap in=crap out. No way in hell can you go back to eating 5,000 calories a day and expect and maybe walking to the mail box and maintain a 140 pound body. The math just doesn't work. I wish they would do something on what it takes to maintain a weightloss. I tell you that when I chow down on a huge bowl of ice cream 5 days a week I should not say gee why did I gain fat. OK so now then are talking about metabolism. When you are 400 pounds it takes a lot of muscle to carry around 400 pounds so if you lost muscle and then gain it back as fat yes you your metabolism will be slower. Why don't they talk about that. Why don't they talk about body fat % That is because they didn't measure that on the show so they have nothing to reference it all to. You would of thought after being on BL you would of been higher in Muscle when you finished the show. Now here is my pissy point. If you don't use it you lose it. What person doesn't know this. Every one knows that if you do kettlebell swings or pick up a board everyday for a month or two by the end of month 2 the board or bell will feel lighter. If you sit on your but for 2 months and pick up the Kettlebell at the end of the 2 months it will feel heavier than hell. This is because you have successfully turned muscle to fat. Fat doesn't require as much attention to maintain as muscle. Fat can live on sugar but muscle must have nutrition to maintain. I do feel better and all I ask is why don't they talk about this.