Thursday, January 3, 2019
Tuesday, January 1, 2019
Happy 2019
I am going to try to make 2019 the year of doing videos. I will try to do a weekly youtube talking about weightloss and food. It is Jan 1 so every diet in the world is on the TV for you to buy into. I don't want to talk about any of them, I always talk about the 27 concepts. I think I will go through each one of them and talk about the importance of them all. Have a great year and when you are looking at your goals for the year don't limit yourself to a number on the scale but a form of fitness. Pick 2 non scale ways of measuring health and turn them into a goal. This could be tracking the food you eat and upping your nutrition. Do you only go to the gym on the weekend?? Add 2 more days during the week. These are your goals not mine.
If you want to know what y goals are I will let you know they do include working more on my chatthefat group and finishing my book. I need to do something with my research. On the nutrition line I want to eat with 1 sugar item per week. This will be hard but I am at the last 10 pounds. OK maybe 20 pounds. On the fitness side I want to keep working on upper strength. I am doing 3 10 of's per day. What is a 10 of?? You do 10 of something everyday. These could include push-ups, lunges, crunches, squats. Watch some videos and work on form. If you are only doing 10 do them with great form. If you want, hire a trainer to work with and work on form. Take a class.
For 2019 let's think outside of the number on the scale box. I am not saying the scale isn't a good tool but I want to think of the little things we do every day to improve our health.
What is your first mini goal?? Think of something that can be reached in a month.
If you want to know what y goals are I will let you know they do include working more on my chatthefat group and finishing my book. I need to do something with my research. On the nutrition line I want to eat with 1 sugar item per week. This will be hard but I am at the last 10 pounds. OK maybe 20 pounds. On the fitness side I want to keep working on upper strength. I am doing 3 10 of's per day. What is a 10 of?? You do 10 of something everyday. These could include push-ups, lunges, crunches, squats. Watch some videos and work on form. If you are only doing 10 do them with great form. If you want, hire a trainer to work with and work on form. Take a class.
For 2019 let's think outside of the number on the scale box. I am not saying the scale isn't a good tool but I want to think of the little things we do every day to improve our health.
What is your first mini goal?? Think of something that can be reached in a month.
Monday, December 10, 2018
What is outside of the box?
Let's jump outside of the box. Do you start to change your diet or push yourself just a little when at the gym just to ease up or to give in to a high calorie/ low nutrition item? Comfort zone- How many times do we start out strong only to fall back into poor habits. Stepping out of your comfort zone applies both in the gym and the kitchen. How many times do we say that we will start Monday, you don't like something, you are to tired, or maybe you are really crafty and because you can't afford organic so you might as well wait till the first of the year or when you get your tax return.
List 1 thing you have done in the kitchen that thinks outside of the box. Some good ideas might include adding a veggie, cutting back on the number of servings you eat, drinking water instead of _____., enjoying a salad of more than iceberg lettuce. Find a good tasting O & V. Make the veggies on your plate the main attraction. Post 1 thing positive per day that is outside your kitchen or eating habits. This is something you do. If you always eat fries with a burger at lunch and you skip the fries, this is a big deal. Good job.
Sunday, November 11, 2018
Saturday, November 10, 2018
Sunday, September 16, 2018
Calorie cycling
Calorie cycling. How do I see this. Is it a form of cleansing? I will tell you what my take on cleansing is. If you stop putting crap in and only put nutrition in guess what will happen? So, if you do a 1200-1500 calorie intake, how do I do a cheat day?
This is how I look at the above statement. I do not believe I will stop breathing if I drop my calories to 700 one day because I just wasn't hungry and then up them the next day because I went out to eat. From what I have learned is that calories average themselves out. If you go 3 days on low calories I have learned the body will put on the breaks and say "hey what happened to my "food/energy" supply". Note food/energy is nutrition. I have a problem calling things like candy bars, heavy carb items as foods. If you were to say you should eat the same amount of calories of each food group look what your food plate would look like.
Google 500 calories of greens, bread, potatoes, meat, cheese, fruit. What is going to make you feel full longest. Now put things in the order of least to most additives. What do I think of all the sugars like stevia or other lower calorie sugars made into bakery? Bakery should be a treat. People could eat more bakery and bread type items in the past for 2 reasons. First, they did more hard labor. Lifting a pencil doesn't require the same calorie burning as stacking hay. My second statement is that portion sizes have become huge. Your best value per pound maybe the biggest but if you buy it and don't eat it all you have to carry it home, store it, and then eat it at a later date. What if you get the size you are going to eat. If you don't want to bring it home and eat it later don't buy it. This does take some thought. Do you really eat those left overs or do you store them and toss them in 5 days.
Part of weight loss is habits. What are your habits? Are they really healthy? Do you have the mega size refrigerator so you can extend the life of your left overs and toss them on garbage day. If you are going to eat your left overs, put them in a grab and go container that will make it easy for you to eat them. I want you to think about how some of the foods you are saving for leftovers, on a scale of 1-10 , are you eating them because it's there or it is what you really want.
Back to that bakery, is it better to have many servings of OK bakery or 1 treat bakery that is really good? I don't really eat a lot of store bought items. They are OK and not really worth the calories. The next thing I am noticing is that store items have a lot more salt then if I made it.
I want you to think. What are the reasons you make choices about your food.
I was talking to someone the other day and she stated what works for 1 person may not work for another. I told her that she is correct but what I wanted her to do is before she ate something to ask, what good dose this do for my body and how does this help bring me to my goal. You see 2 different approaches. I don't care and will never tell you what to eat. If you eat candy bars every day, your goal may be to fight the system and eat what you want. What does this do for the body? It gives the mind 1 up on the body. The mind has taken control and wont be pushed around. If you want to empower your mind good job. I thought we were working on the body. We want the body to be strong. How does this help the body become strong? And how does it help you reach your goal. You see, I want you to become the leader of your body. You can do this without beating your self up. If you eat 3 high nutrition days and want a piece of cake, eat the cake. Don't forget the 2 bite rule. eat 2 bites, put your fork down and rate on the scale of 1-10. Now if you like finish that cake if it is a 7 or above.
Have a great day and feed the body nutrition.
This is how I look at the above statement. I do not believe I will stop breathing if I drop my calories to 700 one day because I just wasn't hungry and then up them the next day because I went out to eat. From what I have learned is that calories average themselves out. If you go 3 days on low calories I have learned the body will put on the breaks and say "hey what happened to my "food/energy" supply". Note food/energy is nutrition. I have a problem calling things like candy bars, heavy carb items as foods. If you were to say you should eat the same amount of calories of each food group look what your food plate would look like.
Google 500 calories of greens, bread, potatoes, meat, cheese, fruit. What is going to make you feel full longest. Now put things in the order of least to most additives. What do I think of all the sugars like stevia or other lower calorie sugars made into bakery? Bakery should be a treat. People could eat more bakery and bread type items in the past for 2 reasons. First, they did more hard labor. Lifting a pencil doesn't require the same calorie burning as stacking hay. My second statement is that portion sizes have become huge. Your best value per pound maybe the biggest but if you buy it and don't eat it all you have to carry it home, store it, and then eat it at a later date. What if you get the size you are going to eat. If you don't want to bring it home and eat it later don't buy it. This does take some thought. Do you really eat those left overs or do you store them and toss them in 5 days.
Part of weight loss is habits. What are your habits? Are they really healthy? Do you have the mega size refrigerator so you can extend the life of your left overs and toss them on garbage day. If you are going to eat your left overs, put them in a grab and go container that will make it easy for you to eat them. I want you to think about how some of the foods you are saving for leftovers, on a scale of 1-10 , are you eating them because it's there or it is what you really want.
Back to that bakery, is it better to have many servings of OK bakery or 1 treat bakery that is really good? I don't really eat a lot of store bought items. They are OK and not really worth the calories. The next thing I am noticing is that store items have a lot more salt then if I made it.
I want you to think. What are the reasons you make choices about your food.
I was talking to someone the other day and she stated what works for 1 person may not work for another. I told her that she is correct but what I wanted her to do is before she ate something to ask, what good dose this do for my body and how does this help bring me to my goal. You see 2 different approaches. I don't care and will never tell you what to eat. If you eat candy bars every day, your goal may be to fight the system and eat what you want. What does this do for the body? It gives the mind 1 up on the body. The mind has taken control and wont be pushed around. If you want to empower your mind good job. I thought we were working on the body. We want the body to be strong. How does this help the body become strong? And how does it help you reach your goal. You see, I want you to become the leader of your body. You can do this without beating your self up. If you eat 3 high nutrition days and want a piece of cake, eat the cake. Don't forget the 2 bite rule. eat 2 bites, put your fork down and rate on the scale of 1-10. Now if you like finish that cake if it is a 7 or above.
Have a great day and feed the body nutrition.
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