I follow Joel Marion and his Empowered Nutrition. He has a lot of good info. I am almost old enough to be his mom. He is so cute there on the beach with his ripped abs and great tan. Well Joel I live in the Midwest and it is the middle of Nov. I am not a winter person so I thought there is nothing better to do over the winter than to take on a project. So I will test market for Joel. So the test is following the concepts to see if weight loss is the diet, the workouts or the inner drive. How will we test the success? 1. how many days did I work out. How many days did I work out saying I hate you and your going down. How many day do I eat high nutrition and when I do have sugar is it limited to 1 servig. At the end of Jan. have I formed a habit of good health or am I happy to go back to my bad habits? One of my goals and rewards is the kettel all and dvd from his site.
Day 1 I stared out at 128 pounds. I did 2 miles on the tread mill. I ate healthy.
Day 2 dreamed abut doing those 2 miles or a dvd. would of, could of, should of club. So that wasn't good but I eat well. Had butternut squash soup. (home made) I think this is something Joel talks about and so do I, know what is in your food.
So today is the 24th of Nov. and weighing in at 124. I got this e-mail the other day from whfoods.org and thought it looked really good. So I looked at the concepts and asked all the questions, it fit in so I made it and ate it. Really good.
While it was cooking I did those 2 miles.
I have to tell you I got an e-mail back from Patrick McGuire, Empowered Nutrition
www.empowerednutrition.com He said he liked the work I was doing and he welcomed the control group. I tell you what that e-mail did to me.. It ramped up my drive. I am going to check out a running pod cast. I don't want to just work out but really kick some but.I want to tell Patrick all this high nutrition food is worth it. My reward is his program because I can't stop learning.
Thursday, November 19, 2009
Tuesday, November 3, 2009
notes I need
I had a thought so I need to write it down. I get these topic ideas. This is my place to put them. What would you like. If you want you can e-mail me at lynnb@stitchshoppe.com or leave a note here. Thanks Lynn
Do I need a degree to teach you to think.
Do I need a degree to teach you to think.
Friday, October 23, 2009
kind of hungry
I have to share this one with you and see what you think. You know you can always e-mail me at lynnb@stitchshoppe.com. That is my main email and I give it to you because when you want your club to have apparel you will also email me.
So back to yesterday afternoon. I had to stop and get gas and I was kind of hungry so I pulled into the kwik trip. I like the kwik trip because I know they always have fresh fruit at a good price. I do eat a lot of bananas because they are fast food. I know they are high in sugar but you tell me what is higher in sugar that banana or a chicken sandwich. I'm thinking I didn't need that bun. Anyways, The person at the counter ask me how I was and I told her I was hungry, so she preseades to tell me all the items she considers to be food that they have forsale. pizza, chicken sandwich, cheese curds, sausages of what ever kind on those rollers and the list goes on. So I tell her those items are all to high in carbs which is better that saying those items just don't provide enough nutrition for the calories. So then she tells me they also have salads.
She did a great job at up selling but why can't a banana be a snack, Now most of the time i would put some kind of nut butter on it but I was driving and it ws about 4:00 and I would still be eating dinner tonight. I had to stop into the herbelest the other because I was feeling sick and he asked, Does meal have to be a 9 coures dinner? I thought about this and no it doesn't. His a vegan I think. I am a meat eater. He thought you could have beans and rice. I thought about it and that would be fine. Put the both of them in a measuring cup because remember our goal is to lose weight and put a salad with it. Infact what I would do is put the beans and rice on the salad with some salsa and then have some kind of fruit.
I forgot where I was going with this but lesson to learn:
1. Store people are there to sell you things not watch your health. That's your job.
2. It's OK to think outside of the box. The store clerk doesn't always make the best choices. She did not ask what I ate yesterday, what I already ate today and what I planned to still eat. She didn't think about what nutrition I was missing and needed. She did not think. I did and I know from the past that a couple of banans or an apple is just enough to carry me over till dinner which I enjoyed with my husband.
Word of warning don't be afraid of bananas and grapes. When you compare what the sugar in them does to you compared some other high carb items I will eat the banana. Check with someone that know if you have some special needs but I think nut butters slow dowm how fast the banana is broken down and absorbed into the body. It does have to be broken down and unlike juices it doesn't go directly into the bloodstream.
Have a great day and think before you eat.
Lynn
So back to yesterday afternoon. I had to stop and get gas and I was kind of hungry so I pulled into the kwik trip. I like the kwik trip because I know they always have fresh fruit at a good price. I do eat a lot of bananas because they are fast food. I know they are high in sugar but you tell me what is higher in sugar that banana or a chicken sandwich. I'm thinking I didn't need that bun. Anyways, The person at the counter ask me how I was and I told her I was hungry, so she preseades to tell me all the items she considers to be food that they have forsale. pizza, chicken sandwich, cheese curds, sausages of what ever kind on those rollers and the list goes on. So I tell her those items are all to high in carbs which is better that saying those items just don't provide enough nutrition for the calories. So then she tells me they also have salads.
She did a great job at up selling but why can't a banana be a snack, Now most of the time i would put some kind of nut butter on it but I was driving and it ws about 4:00 and I would still be eating dinner tonight. I had to stop into the herbelest the other because I was feeling sick and he asked, Does meal have to be a 9 coures dinner? I thought about this and no it doesn't. His a vegan I think. I am a meat eater. He thought you could have beans and rice. I thought about it and that would be fine. Put the both of them in a measuring cup because remember our goal is to lose weight and put a salad with it. Infact what I would do is put the beans and rice on the salad with some salsa and then have some kind of fruit.
I forgot where I was going with this but lesson to learn:
1. Store people are there to sell you things not watch your health. That's your job.
2. It's OK to think outside of the box. The store clerk doesn't always make the best choices. She did not ask what I ate yesterday, what I already ate today and what I planned to still eat. She didn't think about what nutrition I was missing and needed. She did not think. I did and I know from the past that a couple of banans or an apple is just enough to carry me over till dinner which I enjoyed with my husband.
Word of warning don't be afraid of bananas and grapes. When you compare what the sugar in them does to you compared some other high carb items I will eat the banana. Check with someone that know if you have some special needs but I think nut butters slow dowm how fast the banana is broken down and absorbed into the body. It does have to be broken down and unlike juices it doesn't go directly into the bloodstream.
Have a great day and think before you eat.
Lynn
Tuesday, October 6, 2009
Learn to think
I had to do a copy and paste from a board I chat on about weight loss. The person was getting frustrated.
I put some of that butternut squash in my soup tonight, too good.
I think it was a pretty good reply.
The key is to think. Think about what you want, your choices and make you best choice. Eat all of the above is not a choice. Well it is but not the one I would make. Eat it in the closet is also not a choice I make anymore. Note the words any more. I have been there and learned how not to go back.
OK I've been there done that bought the t-shirt and it's time you put it in the rummage sale. First make sure your not pregnant. Did that too. oops.
Now type in google and find chatthefat all 1 word and find my blog. I put it there because I have non spark friends that I share it with. Now find the blog that I talk about the list of concepts. This is how I eat and I no longer yo-yo. I wrote a short book and am trying to put most of it up on this blog just so I can share it with others. Now hear me out. Really read your labels and get the sugar out of your diet. It's the sugar that causes the mood swings. I tested this out. Ask me to do something I don't want to do or tell me no after I have eaten ice cream for 3 days. Another blog on the 3 importance. I want you to really think about oatmeal in those 100 calorie things. I call this baby bird syndrome. As soon as it hits your mouth it turns to sugar and you are off to the gilatine. If you eat the thick cut that you have to cook, when you eat it, it has to be broken down and then converted. OK I got, you want to talk about self destruction. Another rummage sale t-shirt for me. Take those cookies that you are going to eat and yell at them. Yell what you are really mad at. "I'm sick of being fat, I hate being fat, I want guys to fall all over me so I can feel attractive too and not just to my husband." and then crush it. This worked best when I was driving, I tossed the cookies out the window. My daughter helped me with this because something was really eating me up. I could only turn to my best friend--sugar. Grab the next cookie and scream at it. I hate the way I am never good enough in your eyes. Now crush it and toss it. In the garbage or outside so you don't have to waste time cleaning it back. Not only are you tossing the cookies you are tossing the feelings. Those old feelings are now in the garbage or out the window. Now repeat after me I am in control, I am making the choice to change my eating habits. It will me my choice if I want to eat the cookies and I understand to feelings will return with them. I am in control.
Now when you eat follow the concepts and really make the best choice to put real nutrition into your body you will feel good. It will not be easy and you may get the munchies but you are in control. Don't ask the TV ads for help on what you should eat. They don't care, They just want to sell you something even if the side effects are it will give you mood swings, fill you with empty calories and cause death to your self esteem. When you are working out, look in the mirror and check out your posture stand tall and proud. Check out your but. Tell your self you do this because you like the way it looks on your but. I saw on someone's site that it is 80% diet and 20% working out I really think they are right. When you are doing cardo really kick some but. Between what others have said and what I have learned and am sharing with you, you should do fine. I will make sure I'm not in the car behind you. BTW. My mother use to tease me by saying "These crackers are wonderful, Oh ya you don't eat these any more." Read the label no one should eat them. It's slow death in a box. I told her "You know mom, when your in Gods waiting room you can eat what ever you want, it all depends how long you want to be there". My favorite summer food is watermelon with whip cream, pineapple w/ nut butter. Fall meal Squash w/ cheese I call it a meal. I didn't say sugar and butter. Homemade soups. Limit pasta. I really cut the white carbs. Meatballs and sauce on green beans.
I bet the scale will move this month and you but will look hot in your jeans by spring. Your husband will be going out with you because you will look so hot. you will want to go to New York like me and be on what not to wear. Someone said I should keep things short so that's all unless you tell me, Lynn I want more. Track you food someplace. If you don't want to write it down don't eat it. Do a week of taking a picture of everything you eat. If someone ask just tell them you are doing a study with your crazy fat friend Lynn to compare what we eat at the end of the month.
This is a kick to old thinking. I will tell you that at the end of the month I look at where I was, where I would like to be, why I'm not there and what can I do or what do I want to do next month. I am happy keeping the weight off, I don't know if I really want to lost more and could I live like this for the rest of my life? You can do it, you will do it and one day you too will be asking do I lose or maintain?
I put some of that butternut squash in my soup tonight, too good.
I think it was a pretty good reply.
The key is to think. Think about what you want, your choices and make you best choice. Eat all of the above is not a choice. Well it is but not the one I would make. Eat it in the closet is also not a choice I make anymore. Note the words any more. I have been there and learned how not to go back.
OK I've been there done that bought the t-shirt and it's time you put it in the rummage sale. First make sure your not pregnant. Did that too. oops.
Now type in google and find chatthefat all 1 word and find my blog. I put it there because I have non spark friends that I share it with. Now find the blog that I talk about the list of concepts. This is how I eat and I no longer yo-yo. I wrote a short book and am trying to put most of it up on this blog just so I can share it with others. Now hear me out. Really read your labels and get the sugar out of your diet. It's the sugar that causes the mood swings. I tested this out. Ask me to do something I don't want to do or tell me no after I have eaten ice cream for 3 days. Another blog on the 3 importance. I want you to really think about oatmeal in those 100 calorie things. I call this baby bird syndrome. As soon as it hits your mouth it turns to sugar and you are off to the gilatine. If you eat the thick cut that you have to cook, when you eat it, it has to be broken down and then converted. OK I got, you want to talk about self destruction. Another rummage sale t-shirt for me. Take those cookies that you are going to eat and yell at them. Yell what you are really mad at. "I'm sick of being fat, I hate being fat, I want guys to fall all over me so I can feel attractive too and not just to my husband." and then crush it. This worked best when I was driving, I tossed the cookies out the window. My daughter helped me with this because something was really eating me up. I could only turn to my best friend--sugar. Grab the next cookie and scream at it. I hate the way I am never good enough in your eyes. Now crush it and toss it. In the garbage or outside so you don't have to waste time cleaning it back. Not only are you tossing the cookies you are tossing the feelings. Those old feelings are now in the garbage or out the window. Now repeat after me I am in control, I am making the choice to change my eating habits. It will me my choice if I want to eat the cookies and I understand to feelings will return with them. I am in control.
Now when you eat follow the concepts and really make the best choice to put real nutrition into your body you will feel good. It will not be easy and you may get the munchies but you are in control. Don't ask the TV ads for help on what you should eat. They don't care, They just want to sell you something even if the side effects are it will give you mood swings, fill you with empty calories and cause death to your self esteem. When you are working out, look in the mirror and check out your posture stand tall and proud. Check out your but. Tell your self you do this because you like the way it looks on your but. I saw on someone's site that it is 80% diet and 20% working out I really think they are right. When you are doing cardo really kick some but. Between what others have said and what I have learned and am sharing with you, you should do fine. I will make sure I'm not in the car behind you. BTW. My mother use to tease me by saying "These crackers are wonderful, Oh ya you don't eat these any more." Read the label no one should eat them. It's slow death in a box. I told her "You know mom, when your in Gods waiting room you can eat what ever you want, it all depends how long you want to be there". My favorite summer food is watermelon with whip cream, pineapple w/ nut butter. Fall meal Squash w/ cheese I call it a meal. I didn't say sugar and butter. Homemade soups. Limit pasta. I really cut the white carbs. Meatballs and sauce on green beans.
I bet the scale will move this month and you but will look hot in your jeans by spring. Your husband will be going out with you because you will look so hot. you will want to go to New York like me and be on what not to wear. Someone said I should keep things short so that's all unless you tell me, Lynn I want more. Track you food someplace. If you don't want to write it down don't eat it. Do a week of taking a picture of everything you eat. If someone ask just tell them you are doing a study with your crazy fat friend Lynn to compare what we eat at the end of the month.
This is a kick to old thinking. I will tell you that at the end of the month I look at where I was, where I would like to be, why I'm not there and what can I do or what do I want to do next month. I am happy keeping the weight off, I don't know if I really want to lost more and could I live like this for the rest of my life? You can do it, you will do it and one day you too will be asking do I lose or maintain?
Tuesday, September 22, 2009
picture diet
So I am sure you want to know how it's going. Well so far so good. I feel funny taking pictures of everything. The other thing I find that is strange is I look at something to eat and I'm like I have to find my phone before I can eat that. I went to eat a banana w/ peanutbutter and I had to quick find my phone to take a picture. I did feel good tonight when I got to take a picture of the jillian michael dvd. I did 15 min. of it and then BL came on so I hit the mat for some killer crunches on the floor and planks on the ball. Then I did some squats with some weights. It felt really good. I have been eating really healthy and no ice cream because I don't want to tell the world I have an ice cream addiction but I do. It is my sugar of choice. So tonight on BL they asked about the desert that was under 150 calories. Well I got that one right because I know that ice cream is 120 calories per 1/2 a cup. Now you say "hey lynn you don't have to give up desert just eat it in moderation. What is up with these people that think I can eat 1 serving of Ice cream. So if I am out I really try to remember you are the size you eat so I have a single serving on a cake cone. So that single serving most likely is 1 cup so that is really 2 servings. At home I get out the cereal bowl and fill it up. What do you think 6 servings?? 6 X 120= alot. The think that stops me right now is that I suffer from sinus and I believe sugar is food for this virus so I am cutting back or out for a while to clear it up. This stops me more than the thought of taking a picture of a 800 calorie bowl of ice cream that doesn't always fill the craving.
Do you ever have those days where you just crave??? Well there might be a few really rough days but they will become easier. Also remember the 3-6-9-12 thing. Then week 3-6-9 and month 3-6-9. Before you give into a craving think. What day is it. am I really hungry or can I eat something high in nutrition or just push through it. Try something I love . Grilled pineapple or fruit with whip cream.
I'm thinking this is going to be a really good season with some good sound imformation that we can apply to every day life. I am glad to see we are done with the 100 calorie packs. 100 X 6 packs= more calories than we had planned.
Do you ever have those days where you just crave??? Well there might be a few really rough days but they will become easier. Also remember the 3-6-9-12 thing. Then week 3-6-9 and month 3-6-9. Before you give into a craving think. What day is it. am I really hungry or can I eat something high in nutrition or just push through it. Try something I love . Grilled pineapple or fruit with whip cream.
I'm thinking this is going to be a really good season with some good sound imformation that we can apply to every day life. I am glad to see we are done with the 100 calorie packs. 100 X 6 packs= more calories than we had planned.
Sunday, September 20, 2009
photo diet
Lets try something really wild. Grab your camera and take a picture of everything you eat, keep it in you journal. At the end of the 30 days you will or could have a start picture, a month of what you ate, work outs you did. Like a healthy eating habit you have to use your head and put some thought into this. I think what I will do is put it together and upload my pages as a coladge. Rules are to eat following the concepts. I will start this on Monday. I have to learn how to bluetooth pictures from my phone. One way I thought to keep thing organized is to take a picture of a date on a pc of paper so you can add some order to things. This would also let you take pictures all week and put them together at the end of the week. You could cut and paste them together.
One thing that I feel that is very important is your to do list. Besure to make this list and start getting things done. Some times when we over eat it's not because we are hungry but because we are overwhelmed by things to do. If you don't have order in your house it is hard to have order in your life. On your list have some 10 minute things that we will call quick get it done. Then you could have some hour and some day projects. Try to break projects into sections so you can get it done. If you have a room of wash to do break it down to sort wash and dry put away towels one day or all darks. Note that you don't say do all wash and leave in baskets unless that is where it lives. I need to clean our house so I will divide it into rooms so I have the feeling of I got something done. I made divide it into rooms and then into things I want to get done in that room. My mom use to do this and then she would put a child's name by a group of task and when all children had their task done the house was clean. So it didn't always work that easy but you get the idea. When you look at the clock and have 60 minutes before you should eat you could pick some things from the list and get it done. Get the picture??? Like weight loss if you break it into smaller pc's you can get it done. lose 100 pounds is to big of a goal. Removing sugar from your food intake for 1 day you can do. One of the concepts is to remove sugar from your food intake every other day. Sugar does not include fruit because fruit has fiber with it but avoid fruit juices. I don't remember if I put in the concept not to drink your calories. Remember I don't know much about diabetes, I just know how to think to keep you on track. High calorie veggies need to be put in a measuring cup and limited to 1 serving.
When you get done with a week of eating really look at what you ate. What color are most of the items? Really look ate are the items light calorie or calorie dense? Think of what you can learn from what you ate. Do not join the would of could of should of club. Join the learn and move on club.
Helpful Hint 1. When putting food on your plate start with the lower calorie items. Note when you go to a buffet the cheaper foods are in the front. Goal for week 1 is to think. You are not the only one that thinks before they eat. Stop chowing down dinner and start eating dinner. Enjoy your food. Please e-mail me the savory flavor of a fast food burger and fries.
I will look at eating at fast food on a different day. Really read the menu and think about each menu item and ask does it contain nutrition or just calories with low nutrition. A burger bun would be a low nutrition high calorie item. Ketchup is not a vegetable.
One thing that I feel that is very important is your to do list. Besure to make this list and start getting things done. Some times when we over eat it's not because we are hungry but because we are overwhelmed by things to do. If you don't have order in your house it is hard to have order in your life. On your list have some 10 minute things that we will call quick get it done. Then you could have some hour and some day projects. Try to break projects into sections so you can get it done. If you have a room of wash to do break it down to sort wash and dry put away towels one day or all darks. Note that you don't say do all wash and leave in baskets unless that is where it lives. I need to clean our house so I will divide it into rooms so I have the feeling of I got something done. I made divide it into rooms and then into things I want to get done in that room. My mom use to do this and then she would put a child's name by a group of task and when all children had their task done the house was clean. So it didn't always work that easy but you get the idea. When you look at the clock and have 60 minutes before you should eat you could pick some things from the list and get it done. Get the picture??? Like weight loss if you break it into smaller pc's you can get it done. lose 100 pounds is to big of a goal. Removing sugar from your food intake for 1 day you can do. One of the concepts is to remove sugar from your food intake every other day. Sugar does not include fruit because fruit has fiber with it but avoid fruit juices. I don't remember if I put in the concept not to drink your calories. Remember I don't know much about diabetes, I just know how to think to keep you on track. High calorie veggies need to be put in a measuring cup and limited to 1 serving.
When you get done with a week of eating really look at what you ate. What color are most of the items? Really look ate are the items light calorie or calorie dense? Think of what you can learn from what you ate. Do not join the would of could of should of club. Join the learn and move on club.
Helpful Hint 1. When putting food on your plate start with the lower calorie items. Note when you go to a buffet the cheaper foods are in the front. Goal for week 1 is to think. You are not the only one that thinks before they eat. Stop chowing down dinner and start eating dinner. Enjoy your food. Please e-mail me the savory flavor of a fast food burger and fries.
I will look at eating at fast food on a different day. Really read the menu and think about each menu item and ask does it contain nutrition or just calories with low nutrition. A burger bun would be a low nutrition high calorie item. Ketchup is not a vegetable.
Sunday, September 13, 2009
concept 1
Lets talk about these concepts on at a time.
Concept 1 Making the choice to change. I guess I do want to use the word choice because you do have a choice. You decide "do I want to be in control of my health or do I want to just suffer the consequences of what comes along". This is not easy. In fact I will tell you how hard it really is. first you can look at it in a couple of ways. 1. I get to eat or I am deprived. 2. I get 1/2 hour of me time or I have to find time to get on that treadmill. I can't eat desert, I get to go for a bike ride or a hike. Park and walk. I have to cook healthy or I love cooking with all these fresh fruits and veggies. I can't have eggs, potatoes and toast w/ jelly and or pancakes with heavy syrup or I get to eat tons of fresh fruit on oats or waffle. It is your choice of how you look at things.
Another choice is how much you want to eat. I looked at one diet that sells you all kinds of food but the key is the size plate they are on. Get a hold of one of these plates or or close to the size and eat all your meals off of it. Those pancakes are no longer a stack of 4 6" round they are 3 3". Skip that heavy syrup because I think you get a few frozen blueberries on top. I heard of people being on this diet and I am not saying it is a bad diet but what I am saying is the reason they may not be able to stick to it is because 1200-1600 calories is what you are eating. If you eat it all in sugars and simple carbs you will be starving for nutrition. Look at that burger. The size and you notice what is next to it. The next time you eat burgers put it on a small burger bun or a larger dinner roll and have a salad with it or some fresh fruit. Ask your self what does french fries do for the body? If you are digging a a ditch and you just need energy to do lots of physical work then eat them. If it is to make your but bigger and that is what your goal is then eat them. If your goal is to lose some pounds I would skip them and have an apple or pineapple or something that has less calories. Strawberry cheese cake would not be a trade off just because it has strawberries on it. Make the choice of what you want, set your goal and use the concepts to help you make choices about what foods you will consume to build a strong body. Next we will talk about why do I want to make these changes and how bad do I really want to change. Is there a rock bottom?
I will try to post sooner.
Up date on how things are going with me. I am holding steady and back at 125.
Concept 1 Making the choice to change. I guess I do want to use the word choice because you do have a choice. You decide "do I want to be in control of my health or do I want to just suffer the consequences of what comes along". This is not easy. In fact I will tell you how hard it really is. first you can look at it in a couple of ways. 1. I get to eat or I am deprived. 2. I get 1/2 hour of me time or I have to find time to get on that treadmill. I can't eat desert, I get to go for a bike ride or a hike. Park and walk. I have to cook healthy or I love cooking with all these fresh fruits and veggies. I can't have eggs, potatoes and toast w/ jelly and or pancakes with heavy syrup or I get to eat tons of fresh fruit on oats or waffle. It is your choice of how you look at things.
Another choice is how much you want to eat. I looked at one diet that sells you all kinds of food but the key is the size plate they are on. Get a hold of one of these plates or or close to the size and eat all your meals off of it. Those pancakes are no longer a stack of 4 6" round they are 3 3". Skip that heavy syrup because I think you get a few frozen blueberries on top. I heard of people being on this diet and I am not saying it is a bad diet but what I am saying is the reason they may not be able to stick to it is because 1200-1600 calories is what you are eating. If you eat it all in sugars and simple carbs you will be starving for nutrition. Look at that burger. The size and you notice what is next to it. The next time you eat burgers put it on a small burger bun or a larger dinner roll and have a salad with it or some fresh fruit. Ask your self what does french fries do for the body? If you are digging a a ditch and you just need energy to do lots of physical work then eat them. If it is to make your but bigger and that is what your goal is then eat them. If your goal is to lose some pounds I would skip them and have an apple or pineapple or something that has less calories. Strawberry cheese cake would not be a trade off just because it has strawberries on it. Make the choice of what you want, set your goal and use the concepts to help you make choices about what foods you will consume to build a strong body. Next we will talk about why do I want to make these changes and how bad do I really want to change. Is there a rock bottom?
I will try to post sooner.
Up date on how things are going with me. I am holding steady and back at 125.
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