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Posts Tagged ‘caloric intake’

See and I thought it was because I love junk food and don’t exercise enough. But after reading this article which presents a compelling argument that the traditional eat less/move more  theory does always play out when chemical are in play. Although I don’t like hearing these types of studies because I think they release blame from people’s actions. On the other hand, we all have to be aware of the dangerous implications of the food we are eating.

http://www.msnbc.msn.com/id/35315651/ns/health-diet_and_nutrition//

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Shabbos, it happens every week. When dieting, most people I know chose to ignore the day. I have been one of those people most of my life. Shabbos was always, a free for all, eat drink as much as you want. Limiting would detract from the Shabbos experience. I agreed with that for many years. But when I began to be more serious about weight loss, I knew I had to start adjusting my behaviors.

However, I didn’t want to DIET on Shabbos. Shabbos in its most basic sense is a day of rest. But its more than that it is a day we elevate beyond the physical realm and attain a surreal sense of peace, contentment and joy. And I don’t know of any more meaningful medium for experiencing that except food.

There has to be more, because if over eating makes me unhealthy than it cant make me truly happy, peaceful or content. So I started thinking to myself how can I limit out limiting.

I went back to my primary principles of dieting which are positive. If I eat all the food I need to eat I won’t have room for bad things.

Here are the strategies I starting employing that really helped:

  1. Add more veggies as a fillers to meals: Unlike week day meals Shabbos meals are different in that they have choices. I often have two or more choices or proteins, and carbs. By adding more veggie options I have more of an opportunity to fill up on vegges.
  2. Start with a clear broth soup: fills you up and just plain delicious.
  3. Eat whole grains:  As much as this hurts sometimes I have cut back on my potato intake and looks toward, buckwheat, brown rice and other options that are simply healthier.
  4. Take a walk: I have tried to get out more on Shabbos, sitting around is not healthy for me or my kids
  5. Make only one dessert: if I only have one I am more conscience of how far it goes over the weekend
  6. Cut the excess: Most meals start with what my husband and I call the never ending salad course. We get straight to the point and eat the food we want (usually the chicken), instead of sitting around eating mindlessly.
  7. Watch how many portions: I don’t pull out a measuring cup like the rest of the week, but I watch how many times I fill my plate.

I don’t think people should get obsessed with dieting to never have a day off. But I think more people are not having that problem, rather they like myself take too many days off. I have been trying to refocus my Shabbos, and remember that it is a spiritual event and maybe edge away from all of the physical manifestations. So that I may enjoy 120 years of Shabbosim.

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First things first, thank you. Because you’re there, reading my posts – I’m even more encouraged to follow through. You really make a difference.

Today I’m going to focus a bit different. We all know the deal now – water, exercise, water, eat, stretch, water, snack, stretch, water, eat, water…So today – let’s talk about feelings, breakthroughs and realizations.

Waking Up – I went to bed later than I wanted. And when the alarm rang, I hit the snooze again and again and – NO. If I didn’t get up now, I wouldn’t have time to walk – and I had to walk. So grumpy, tired mommy yells at the boy to get out of bed and get dressed. “I’m leaving and I want you dressed and ready for breakfast when I get home.” This sweet little voice called,”Why can’t I walk with you?” Indeed, why not? So, I calmed down and waited for him to get dressed. He ran the first ten minutes, we walked and talked the final ten, and then we enjoyed breakfast together. He said he was going to go to bed really early so we could walk longer tomorrow and suggested that I should do the same.

And what a wake-up call for me. First breakfast, now exercise. I was really sending the wrong message. I hope it’s not too late to change that – for both of us.

Forgiveness – Mistakes happen – don’t let them bring you down.
I didn’t walk last night. I failed. Normally, that would have been enough to stop me. But this morning, I did it anyways. I decided early on, if I made a mistake, to forgive myself and keep on keepin’ on. The results? Haven’t gorged on chocolate and haven’t given up on my walks. Good enough for me.

PAIN – If I hurt, don’t hurt myself even more. I was so into working through the pain – (I blame the Olympics and their no pain, no gain attitude). Reality check, I am extremely out of shape and overweight. My poor bones and joints can’t take the strain. So, last night, no walk. And this morning? My hip feels fine. My knees are a bit sore – but no biggy. At this place, at this time, the evening walk is too much for me. I’ll try again in a week.

Satisfaction – Face it – we all want instant satisfaction and gratification. That’s part of my weight problem. So I have to find the right foods to fill the hollow pit. I’ll have to play a bit to find the perfect combo of healthy, filling food that works for my, Until then – just deal. I’m hungry, not starving. After all, I’m going to eat something in less than 3 hours. I can wait that long. Then, when I make this work – I’ll experience satisfaction on a whole new level.

Willpower – I don’t think I have a lot of this, but I think we all have enough to get us through the little battles. Like this one. Day 2 commute home – and I am HUNGRY. It wasn’t a very satisfying day. And what’s that in my pocket, forgotten and forlorn? Half a bag of chocolate. Creamy, melt in your mouth chocolate. I didn’t eat it!!! (and the crowd goes wild!) Yes, I had enough willpower, but not enough. My willpower needs friends. Like Dena, like you.

Note:Vacation for the next 2 days. And I’ve decided. Don’t restrict too much – but don’t go overboard. Let’s see if I can find the middle.

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taken by Rich Moffitt

by shadow woman

I was up a couple times during the night. All that water has to go somewhere.  And, I don’t know If you can relate, but even if he’s a good boy during the day, I HATE going to the bathroom after my husband in the middle of the night.

I wanted to go shopping and get the things I needed – vitamins, yogurt, fruit, etc. I wanted the walker cleared and ready for some heavy duty walking. I wanted to do so much, but didn’t. Stupid! not being prepared for this undertaking has almost sabotaged me from the get-go. But, if I would have said –“Wait, I need to get this and do that” first, I never would have started. Still, I wish I was more prepared.

Wake up. water and walk – This is so hard to do and I so wanted to blow it off the walk. Again, having a buddy worked. I guess I am very susceptible to the guilt factor.

Work Day: So far, so good. But today, lunch wasn’t as satisfying. I don’t think I am getting enough cals at snack time and lunch. But I MUST not ‘make them up’ at night. I don’t feel as draggy as I usual do at this time of day, still doesn’t mean I would turn down a rest cot and a blankie.

My knees aren’t so bad half way through the day, but my hip is another story. But no matter what, I will continue to walk twice a day. It may hurt like hell, but the rest of my body must appreciate it! I’m hoping it will pass. I can’t let it stop me from getting healthy, that is for sure and positive.

And I can’t emphasize the importance of being prepared. I am so hungry now, but all I have to eat is a tomato, a cucumber and some cream cheese. YUMMY – not. They ran out of cottage cheese. AND – my favorite cookies are out today, calling my name. Keep repeating ‘What would I tell Dena?”

It’s 5:30 and I am hungry. I really need to eat more satisfying snacks and lunches. Dena suggested I add a soup to lunch. We’ll try that tomorrow. Or, maybe have it as the afternoon snack. I so want to go and munch on the cookies and wafers they have available here, but no.

Big revelation – Not only is my buddy helping, writing about it reinforces compliance. I guess that’s my personality though, and it’s better to work with it than against it.

Tomorrow – better planning, better food.

Note to self: I just realized something. I am going on a mini-vacation Wednesday and Thursday. I don’t want to lose momentum, but I don’t want to restrict myself too much either. Nothing like getting some alone time with the old man only to have it spoiled by salad and celery sticks. I’ll have to think on this one.

Evening Walk – I just couldn’t do it. All my determination. All my commitment. I physically couldn’t. My knees were ok, I could deal. But my right hip was Agony or some close relative. Thank goodness my husband was able to pick me up tonight. I don’t want to walk anymore. But that’s the problem, isn’t it? It’s a viscous cycle and I must break out.

Dinner – Shwarma in a pita, not a healthy choice day. But we were running late, and dinner wasn’t started, and we needed to do shopping so I could have food tomorrow, and, and, and… I think you know the story. I thought I blew it completely, but to my pleasant surprise, the calorie count on a Shwarma is between 400 – 500 calories without hummus or techina. Since I didn’t either, I was probably OK. But the white flour – not good.

Snack – ¼ cup of trail mix – nuts, raisins, dried apple and banana. Wow. That was way too much. I hope my low count for the day compensates. But I didn’t feel hungry, which would be a deal breaker for me. Also must give myself a pat. I didn’t go back for another ¼ cup.

Bedtime – Blew it again. I watched Olympic Pairs Figure Skating. I don’t live in the same time zone and we taped it for the evening. I hope I wake up on time.

All in all, today was harder than yesterday. Hungrier more often and my physical shape slowed me down. On the up side, I have the food I need to snack properly (no vitamins yet – bad girl) so tomorrow already promises to be better.

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Be Awesome

Lately I have been feeling like I’m slipping, both in food control and exercise, so I decided to raise the stakes. Sometimes competition with yourself gives you the edge to keep to your resolutions.  I found this really interesting article in prevention magazine about the perfect day of eating. After reading it, I got excited. It seemed to plan out a reasonable balance of food, water and exercise.  And I thought to myself, what if I did this for a whole week.  To cement this resolution, I enlisted another one of my friends to do it with me.  So for the next week I will be following this plan of action as best as possible and I will be writing every day this week.

So tune in for daily updates

And if you want to join just look over the article and if you have any trouble just comments below I will glad help.

Lets do this together!

PS. I anticipate that the food won’t be as much trouble as waking up at 6:30.

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diamonds

Now that we are trying to make the right choices of food, next is how much should we be eating:

Lesson 2: Size matters

Bigger is not always better. I love to eat, no really I love  to eat. And for many years I have struggled less  with than what I put in my Mouth but more with how much. I like many people around the global have total misconception about  what are bodies need to get through the day? How much is in a serving? and what should we be feeling when we leave a meal?

How much do our bodies need in a day?

after looking around the web this seemed to be the easiest way to find out how much should we be eating.

the easy way
If all of those calculations seem too confusing or tedious, you can roughly estimate your daily calorie requirements using this simple formula:

For sedentary people: Weight x 14 = estimated cal/day

For moderately active people: Weight x 17 = estimated cal/day

For active people: Weight x 20 = estimated cal/day

that was easy now on the the more difficult part

How much is in a serving ?

Here is a great article in ehow about simple and easy ways using your hands to determine protions sizes portion control basics . For those who are a little more fanatic, not nessecarily a bad thing, you can either get a scale or a really cool invention the diet plate, a preportioned plate that measures your food.

Now the hard part

How a I feel after eating a serving?

I am not one of those people who sit in front of a plate, eat, stop when I am full, and step away. Usually the food is too good and I like to the feeling of being stuffed and many many other reason, most have nothing to do with what my body needs or what is a serving. Now it doesn’t help that food producers are continually trying to give us more value in food, by giving us more. Our stomachs have been stretched where we don’t even know what should satisfy us. It becomes more difficult to keep to our decitions when we feel hungry.

So I have devised a clever way of eating enough of what I need and not over eat.

1. sit- people eat less when they are running aorund or in front of the TV

2. start with an vegetable appetizer- I love to start my meal off with soup filling, warm, and I get an extra dose of veggies

3. measure food- show myself what I am going to eat and make my mind up thats it.

4. step away from the table- when im finished  I step away clear my plate and tell myself that I have had my caloric intake

5. reward myself- after dinner is over by atleast an hour and I still think i need to eat and I followed all the steps then I get a reward. I like fruit in the evening like mangos, melon, or grapes, but again always measured

Its not great but it works and I found when I am aware of my hunger, and what I am eating, and How much I should be eating. For the most part its a mind over matter thing. And after while it just gets easier and easier. try it for 2 weeks every night and see the results for yourself

portionDistortionChart

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