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Posts Tagged ‘serving size’

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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ralphbijker

Today was hard, real hard. After ever meal and snack I was still hungry and to top it off my kids was home sick from school so I couldn’t go out for short walk. I chose to do movements (as recommended by prevention magazine) in my office but it just wasn’t the same.

However, I did get up on time and get outside. It is so pleasant to walk and I really challenged myself by walking up a really big hill in my Yishuv. Despite my hunger all day, I didn’t lack any energy.

My morning was also thrown off by having no food in my house. I had to go to the store, and there I succumbed to eating a burekas. It wasn’t a great choice but I tried to make up for it but being extra good the rest of the day.

Push come to shove I wouldn’t call this a perfect day, but I did fulfill all of the requirements.  So just like a drunken hairdresser, you just have to keep going.

Food:

  • Cheese burakas
  • Apple and cheese stick
  • Cabbage salad and sardines on toast
  • Banana with peanut butter
  • Split pea soup and a slice of whole wheat bread

Exercise

  • Morning walk 35 minutes
  • Office movements

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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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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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