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Posts Tagged ‘diet’

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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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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Hi I am Dena’s friend who has gone along  with her perfect madness and will be posting for the next week. As some of the material is sensitive, I would prefer to just be named as shadow woman

I’m what you might call obese. And not overly energetic. I used to be skinny – Maybe not the twig of today’s standards, but I was comfortable in my body and I liked how I looked. Over the last 15 years, I‘ve become twice the woman I used to be. It needs to change. I want to see my kid grow up. I want to hold my grandkids. I don’t want to be housebound because my bones no longer support me and my heart barely stands the strain of going to the bathroom. And you know what – my husband may think I’m sexy and desirable – but I just don’t. I want to feel beautiful again. I have to do something. NOW.

And that’s where energetic, excitable friends come in (ie. Dena). I have one who’s got me hyped to do this ‘perfect eating week’. She found this article in Prevention’s online mag and – I think I can do it. I know me, I need scheduling, but not too much. I have to feel satisfied and see results right away or I won’t stick. That’s what this is. An hour-by-hour eating regimen designed to help the pounds come off and the energy stay up. So, we’re trying it together. And this is my story.

Day 1:

I was supposed to go to bed by 10:30 so I could be out by 11. Blew that. I got up only 15 minutes late. I will say even though I’m tired, but I don’t have that dragging, burning behind the eyes feeling. I forced myself outside for a walk. We have a walker, but it’s more of a clothes rack now. Changing that tonight, because I have to exercise again.

6:15-6:30 – Wake up time – ok. So I don’t jump out of bed. It took all my willpower and the knowledge I was doing this with a friend to get my tired bones out of bed. Yep, the buddy system works – if only for the guilt.

6:35 – Water and Lemon – this is supposed to rehydrate and the lemon helps rebalance your digestive tract. Since this is about eating right – rebalancing the digestive tract sounds like a good thing –even if I don’t understand it so much.

6:45 – Walk – Ugh. I want to use the walker – but it was folded up and being used as a coat rack. So instead, It’s get dressed and outside for a twenty minute walk. Honestly – I felt good when I finished, but the whole 20 minutes I had a list running in my head of things I wasn’t taking care of at home. Maybe that list is just another way of self-sabotage? Too early in the morning to think about it. Just walk.

7:30 – oatmeal and milk – I don’t eat breakfast. But for this to work, I must. My son was kind of shocked when I sat down with him. My goodness, what was I teaching him? Certainly not the importance of a healthy breakfast for everyone!

9:15 – water – Drink a glass of water and walk a bit to stretch the muscles. And yes – it’s keeping the mind focused.

10:00 – take a walk – had to stop my work – but the walk around the office helped stretch muscles and focus the mind

10:45 – cottage cheese and tomato. I’m usually on my 5th cookie by now – but this snack was more filling and tastier. Also too light on the calories. I can bump it up a bit tomorrow.

11:45 – more water and a multivitamin – Oops – forgot the vitamin. Drank the water anyways.

12:45 – tired but not dragging

1:15: lunch – a salad with olive oil dressing and an egg, plus a sour dough bun. OK, OK , tomorrow , no bun.

2:10 – A glass of water and a walk around the building. Felt good to get outside. But I feel like I am wasting time at work with all this walking.

3:45 – afternoon snack – I am so unprepared for this. Must go shopping. Off to the kitchen for some more cottage cheese, this time with cucumber – I like it, but a yogurt and nuts does sound more satisfying. Feel like I’m eating all the time.

4:15 – nodding off. I guess I really need to go to sleep on time.

6-7 – my next landmark calls for exercising at this hour – but this is my commute home. I walked for 20 minutes before taking a bus the rest of the way home. My knees and hips are on fire. It’s the weight I know- so I either work through it and get better or stop and get worse. If the pain continues and is more than aspirin can handle, I will go see my doctor.-

Dinner – I had a good dinner, steak, rice, big salad and 2 slices of home-made whole-wheat bread. But this time, I drank water until I was full and didn’t go back for seconds, thirds, fourths…I was satisfied. I know it was a high on the cal count, but I want to make a living diet – the next day should be smaller as my husband – the cook – gets more into it. he wants me healthy too.

Dessert/Snack – I have sweet tooth, and there was one slice of cake left. Not a big slice, but not a sliver. I ate it. This time, I didn’t look for something else to go with it. My cal count was low in the day and high at night. But I don’t think I overdid it too much.

Bedtime – Went to bed at 10:45.

On another note, because of my excessive weight and inactivity, my knees and right hip have introduced me to the meaning of ‘dull ache’. I hope a good night’s sleep helps.

So, until tomorrow…

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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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After last week of talking about what poop is and is not, people starting talking to me about their poop problems. Now I am by no means an expert in poopology (is that even a word), but I have learned a bit about achieving the perfect poop.

These are the two most common complaints that I have heard

Constipation

A friend I know called me up to ask what to do about constipation. Constipation is defined as having a bowel movement fewer than three times per week.  According to WebMD Constipation, it is a common problem  can give some very uncomfortable symptoms, such as stools are usually hard, dry, small in size, and difficult to eliminate.  My friend was having about one a week, which is not good. He was looking for a Doctor who could prescribe him a ongoing laxative to help him poop. I was shocked, why would anyone want to talk medication when they haven’t tried a common sense approach is beyond me. But some people believe in better living through chemicals.

Diarrhea

Diarrhea describes bowel movements (stools) that are loose and watery. It is very common and many people will have diarrhea once or twice each year. The most common cause of diarrhea is a virus that infects the digestive system. The infection usually lasts for two days and is sometimes called “intestinal flu” or “stomach flu.”  Others have diarrhea often as once a week, and is usually related to the diet.  Fat, carbohydrate or sugar malabsorption is the most common reason for loose or watery poops.

The magic word is fiber

The most common cause of all stomach problems is not enough fiber and water.  Much of our processed food removes the fiber, leaving it with just sugars, carbohydrates and fats. Our colon is a muscle that needs to be worked just like any other muscle: arms, legs or even our brain.  The colon works with a peristaltic action – like the way a worm moves. If we aren’t using this muscle to its fullest potential it will  becomes slack. By adding bulk the colon is able to grip on to the poop and process it better and faster. Fiber and water helps to bulk up the stool, collecting excess waste, hormones, bile and cholesterol and eliminate it efficiently, and ideally, regularly.

Now how can fiber help diarrhea. Eating fiber-rich foods helps regulate the stools so that it’s not too hard or too loose. Fiber in the body works by either pulling more water from the colon to loosen stools (for constipation) or by absorbing water into the colon to firm up stools (for diarrhea). Basically all around it’s a good thing

How do we integrate Fiber in our diet?

  • Eat more whole grains (if not possible switch your breakfast to oatmeal or a high fiber cereal)
  • Eat 5 fruits or vegetables (see my post of what is a serving of vegetables)
  • Eat less fat (it fills you up and exacerbates bowel problem)
  • Dried fruit

Two other thing that can help poop!

Drinking enough water: staying hydrated helps our digestive track work more effectively and routinely

Exercise: helps your body work the food through your body, plus its moves the blood around collecting toxins for waste disposal

According to the mayo clinic

“While there is little scientific evidence to support or refute the benefits of colon cleansing, critics say it’s generally unnecessary and at times may even be harmful. Although doctors prescribe colon cleansing as preparation for medical procedures such as colonoscopy, most don’t recommend it for detoxification. Their reasoning is simple: The digestive system and bowel naturally eliminate waste material and bacteria — your body doesn’t need enemas or special diets or pills to do this.”

In other words, if you want to solve your problems on the flip side examine what you or eating on the top side.

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I am going to broach a subject that for some brings on laughter, other disgust. But any way you look at it. Everybody poops

Ok ok now some of you are saying this is a blog about weight loss, why aren’t you giving more advice about getting away from food. Well I have a more positive attitude toward food where I rather eat healthy than abstain from unhealthy. Further understanding your body will help you choose the better and healthier food that your body needs.  Understanding what is coming out of your body will tell you what you are missing in your diet.

But the first part is to understand the basic process and what it entails. (haha did you think we could get away from poopy jokes)  This may come as a surprise but most of what we think fo poop is actually water about 75%. The rest is dead stuff : dead bacteria along with live bacteria, undigested food pieces, fiber, mucous, proteins and salts and other material waste. The level of water is also determined by how long it remains in the large intestine. If the poop stays longer more water is absorbed back into the body and the poop dries out.

Now I will tell you what I have learned is the Ideal poop (at least according to Dr. Oz):

  • 6 to 10 inches in length
  • Milk chocolate in color
  • Comes out easily without much effort and in one piece
  • This should occur about once a day
  • And it should not smell

If you poop does not conform to these standards there may be an imbalance in your diet. You should be looking at your diet and evaluating whether you  getting enough roughage, eating too much fat or sugar, drinking enough water. If for any reason your poop is dark red, bright red or black you should be speaking with your doctor because these are not good signs. Our poop is a direct communication from our intestines and digestive system is anything is wrong in there its will shows up in the poop. Being aware of our poop will help us to choose what our bodies need, and make us feel better

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Late night snacking. This is one bad habit that I know most people are guilty of. Including me.  Actual very much me. Ok ok I am a late night eater. There is nothing better than snacking away while watching TV or surfing the internet.

But it is really bad, stuffing calories into my mouth mindlessly (just thinking about it makes me wanna drool). But my thighs can’t handle the extra calories so I have to stop. The best way to fix anything is to have a plan, because in the heat of the moment, sense flies out the window.

And so, I finally came up with my “Late night don’t empty the refrigerator stay away from the chocolate snacking plan’.

Here are the strategies I employ:

  1. Make a cup of tea. It pushes the eating impulse off and has very low calories (also its great on winter nights, so cozy)
  2. Grab a fruit. I usually save at least one of my fruit serving for the night knowing I will want to eat something especially sweet. Fruit is sweet and full of fiber and other good things. And since snacking is partially the phsycological need to put something in my mouth, I like to pick a fruit that takes time to eat – like a pomegranate or a pomela.
  3. Eat dried fruit.  It’s super sweet and a great substitute for other fatty and sugary snacks. Although dried fruit is calorie dense, it’s still healthy. At this point in the battle, I rationalize away the extra calories with the additional heath benefits.
  4. Pop some popcorn. It has fiber and that nice crunch, I make sure that its air popped because if its drenched in oil it doesn’t help.
  5. Cut vegetables. Not as appetizing as chocolate or candy but will push off the need to snack. Just know that these things should either be prepared ahead of time for easy snacking. Because one snack is better than two you have to prepare.

I hope these little steps help, because any calories that you can save add up, and little steps like these can make a big difference.

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