Side Effects Week 1

I need to do a you tube about my whole research.
To sum it all up the goal is to workout more than 3 days a week because it is good for our health not to lose weight.  We want to see what happens if you do some kind of workout.  Can you find something fun to do?  Monday I was in Florida and went for a walk.  I could get use to that warm weather really fast.  Tues I was on my way back thinking about how I can put this all together.  I had many hours in the airport.  Wed it was back to the gym.  Planet fitness is my now gym of choice.  Is it the best gym?  I would not say that but it is a low cost gym that provides what I am looking for.  I did belong to x-perence which I did like and liked their classes.  When we stop going to the gym we have to look for the reason of why we are no longer going.  I think the reason I changed was because I had friends that changed.  I do miss the body pump class.  I found a pc. of equipment I now enjoy

 I got on the one that the arms that move but then the TV sound thing didn't work on the tv in front of me.  I did 10 min but I just had to move because I hate when you can't see the TV.  I then had to do 30 Min. after I moved.












I Just couldn't stop at the 20 min. on the second machine because it would look like I was a slacker when I posted this.

Thurs  was just to clod outside so I had to workout at home.

Let's talk about some of the food we need to eat to maintain a healthy body.  We are going to stop depriving ourselves of nutrition.  I do want to see what the side effect of cutting cheese and sugar.  I should really say sugar and then cheese.
When we are looking at these kinds of changes do we start lying to ourselves and say cheese is bad but goat cheese is ok.  If we are trying to test inflammation on the body because of cheese then cheese is cheese.  If we are testing cutting back on cheese then we need to set limits.  The cheese I am talking about would be on a salad.  It is a crumble 1 oz is 80 calories.  The container holds 3.5 servings and half the container would be about 140 calories.  I am willing to spend 140 calories on this for my salad.  It was really good

 This was Wed. salad.  I can eat a bid salad every day

 Thursday I got up and put some chili on the stove.  It takes some planning at first but I think once I get going on it I should be OK.  This does free up time at the end of the day around dinner time.  Yes I like pickles in my chili.

I will say that when I came home from Florida I started back into old habits the first day till I started to think how these choices will help my research.  It only confirms that we all want change but when we are asked to do our part we step back and take a seat.  It is hard work to make change happen.  We need to stop thinking that the word deprived means a lack of sweets and sugar in our diet.  What we really need to think of is that we are nutrition deprived and to stop lying to ourselves that we can live on sugar and crap so called food items.

We have to keep focused on the quest we are on.  Can we eat healthy and workout for a year and what is the side effect?   We are not looking at we want to lost 20 pounds and that if we don't lose it we will become a form of depressed or we will put so much pressure on ourselves that we go into binges.
Friday  Another good day.  I got to the gym tonight.  Lunch was great

 And so was the trip to the gym.  30 min. isn't a long time.  I am almost enjoying it.  I do miss group classes but I just have to report on the side effects of what happens if you go to the gym or work out 3-5 days a week.  As far as that little salad for lunch I love it.  The goat cheese that I tried is a stronger tasting cheese.  A form of a feta.

 I know these are not raw but it is what I had in the house so I had some.  I did make sure I limited the amount that I ate.  This is a high nutrition high calorie food.

 I did get a workout in.  This is both a free and a pay for site.  I signed up for a challenge that already started.  The challenge is linked to this site. 

 I scheduled a few workouts so I don't have to look for them in the morning.  I made sure I mixed up the workout and tossed in 1 yoga.

 Great dinner.  I did have pineapple and peanut butter with my coffee in the morning.  It is kind of a relaxing kind of a day.  I need to work on my class but I am happy I got that workout in.

 I got a happy planner to try to keep tract of everything for this year of research.  I am kind of tracking the food I am eating but not being tied down without all the exacts.  Food is 1 of 4 food groups 1. low nutrition/low calorie 2. high nutrition/low calorie. 3. high nutrition/high calorie 4. low nutrition/high calorie.

I got some cool little stamps so I could play with my planner.  I have some recap stamps.
  This is the end of week 1.  I will do a full recap at the end of the month.

Side Effects videos

 Biscotti -1


Biscotti finish


Week 1 Start the side effect Jan 2017


Week 4Wee4 video about health 2017

Negitive side effects

At 8:54 AM, Lynn Baumgartner said the following:

I am trying to expand off in a second direction called the side effect of mostly food.  I would like to be a successful weightloss coach and I feel we need to look into a new direction or maybe revisit a different direction .  I am just starting out. I am doing an experiment of what happens to the body if you really put an 80% effort to your health. I will report back in a year. We will be using real food. No fads! No fat-high sugar fad is a big no for me. I will let you know how it goes.

What is going to be hard is cheese  and sugar.
What should be easy is that I love salads.
I do have a husband, live in midwest USA and have the dreams of putting in a garden this summer.  We are remodeling a farm house which could include a kitchen this summer.

We have to think about how this effects our lives.  When you have something that interferes with our lives, how do we allow the cause and effect to control what we do next.

Here is a great weightloss cause and effect,  you step on the scale and the number goes down, what do you do next?
1. Get excited and jump up and down.  
2. Give yourself the green light to have some sugar or a form of a cheat.
3. Question what you did to cause this effect.

What happens if the scale goes up?  What effect does this cause?
1. A form of depression because it is your fault.
2. You toss in the towel and go on a binge.
3. You nit pick and focus on all the negative in your life.

Why don't we give ourselves credit for the good things we do on the day 2 day.  Why do we always focus on the negative.

With this research I have crossed both of these paths in the first week.   How did I react?  The scale went down first and I took 2 minutes and said great!! and then I gave myself credit for the positive things I did yesterday.  This list included, did a workout when I didn't really want to, did a pass on some low nutrition foods.  I also reflected on the high nutrition lower calorie foods I did eat and enjoyed.  And then I moved on and enjoyed the day.
Today I stepped on the scale and it went up, so what do you do?  You have 2 minutes to reflect on the day, Question what could of caused this?  I ate something heavy in salt.  Then I am giving myself credit for the positive things I did like I ate a great salad at lunch, stuck to the 1 rule for dinner, didn't cave to sugar and also got 1/2 hour workout in when I could of really skipped it because it was cold out.  We do have to remember that in the US sugar is looked at both as a reward and a form of depression.  We both reward ourselves with and turn to sugar when things need a pick me up.
So now our 2 minutes are done and we need to move on to our day.

You got that right Move on!!!  We are not going to dwell on what we did wrong.  We will not make a list of all the negative things in our lives.  It is a new day and we are looking at the side effects so if we eat something or do something we need to record the side effect and not repeat things that cause negative side effects.
We do not have to bog ourselves down by thinking of all new goals, setting up new spread sheets, and you know the list.
We are looking of the side effects of the day gone past.  I repeat do not repeat negative activities.

As you start your day make a short list of things you would like to do.  Today is the first Sat after Christmas that I am home from a trip.  My list looks like this for the day
1. spend Kolhs cash.
2. go to the bank
3. take down christmas tree and put it away.
4. fix my my pillow.  I chatted with them on how to destuff it.
5. do some cleaning.
6. toss in a load of wash
7. follow healthy eating habits I have during the week.  Ex. salad for lunch
8. do a facebook live about the side effects.

No place on this list is to beat myself up about what the scale said.  These are all positive things.
A few things I am trying to do this year is to de-clutter while we remodel.  I also am a local history person along with I am doing genealogy.  These are sit type activities so they must be balanced.  They also create paper clutter so you have to keep it all organize.  Organize is an activity that can not be bought.  It has to include choices of how does this add to the project or not. 

Lets move on with our day and get things done, and enjoy it.  If you don't enjoy the activity you can enjoy the result of the activity.  Ex. cleaning.  You feel better after things are cleaned.  Sometimes this starts with making your bed.  Do it and cross it off the list.

Have a great day.

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

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.

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

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.