September 25th, 2008 — Meals, blood sugar, calories, grazing, healthy eating, moderation, proteins, snacking
For many of us, it's just too hard to get through the day without nibbling on something. If you have issues with your blood sugar being too low, or you are simply hungry during the day, snacking can be second nature. While snacking generally gets frowned upon, grazing is typically recommended for many diets. The key is finding the right balance so that you don't get overly hungry and you still feel satisfied throughout the day.
First, you need to set limits for your grazing behavior. It's one thing to graze on peanut butter cups all day, and it's another to graze on unbuttered air popped popcorn. One contains loads of fat and calories, the other has approximately 31 calories for a whole cup. You can really fill up on popcorn without filling up on calories. Figure out how many calories you are allowed each day and then how much you use for your regular meals.
That will give you the amount left over that you can eat while grazing. It is best to stick to a very low calories amount so that you don't end up sabotaging your diet. For example, instead of a candy bar, try low calorie string cheese. Instead of a bag of chips, have some crunchy vegetables. By making the right food choices when you're grazing, you'll have better luck at losing weight.
If you do find it necessary to graze because you are starving, you may need to address what is causing this. Are you not eating enough during your regular meals or are you eating the wrong balance of foods? If you're not getting enough protein, then you will be left feeling hungry after your meals. By getting the right balance of carbs, fats and proteins you can reduce those cravings that make you graze.
It is almost important to remember that if you are doing a lot of brain work, you are going to be hungrier during the day. Your brain uses more than 30% of your body's blood sugar just to run and when you're really using it, you'll burn through your supply quite quickly. Just find low calories fuel to keep you going in this situation.
Snacking and grazing can be too different things. Some of us get into the habit of the afternoon snack or late night snack and we are so routinized that it doesn't matter if we are hungry or not - we're going to eat that snack. Learn to recognize true hunger as opposed to "my brain is telling me it's time to eat."
Grazing is not necessarily a bad idea and when utilized properly it can help you lose weight. You just need to make sure that you are using smart choices when it comes to the food you are grazing on. Eat small amounts of low calories and still keep track of what you eat each day to stay below you recommended amount. This is grazing at its best.
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July 22nd, 2008 — alternative ideas, detox, diet, proteins
After Oprah tried her vegan detox, suddenly, this became a very popular way to lose weight and start feeling better. However, it is definitely not for everyone. Let’s take a look at some of the reasons why this detox can be very beneficial and why it may not be the best avenue you need to try to reach your weight loss goals.
1. Detoxing is not an easy process, but it’s worth it.
If you are going to commit to a vegan detox diet, self control is the name of the game. It is not easy to stick to a diet plan that is this extreme. If you commonly find yourself lasting about three days on a diet before calling it quits, this most likely is not the right plan for you. However, if you can hang in there, you will find that about two to three weeks in it becomes a lot easier. You will definitely start to see some changes in your appearance and how you feel. As you become less reliant on processed foods and chemicals, you’ll also be forced to eat healthier meals, whether you want to or not.
2. Vegan foods can be hard to find.
If you are going to go all vegan but you don’t live in an area where there are a lot of health food or alternative food stores, you may have a problem getting enough variety into your diet. The good news is, there are many online stores that stock vegan products. It can be a bit hard to find your favorites, but there are some great alternatives out there that actually do taste pretty good. A true vegan diet removes all forms of animal fats and proteins, so you’ll need to be diligent about reading labels.
If you’ve got a farmer’s market in your area, your vegan detox is the perfect reason to stop by and see what your local growers have to offer. If you’re open to trying new things, you’ll be able to avoid the problem of not having enough variety in your diet.
If you are not in good health, or you have an underlying health condition, you should absolutely discuss your plans with your doctor before trying this detox. It can be quite hard on your system and it may take a while to find the foods that work for you and that you enjoy. During this time, you may not be getting the right nutrients for your body. Make sure that you are healthy enough to undertake this diet and get the supplements you’ll need to stay healthy while you are going through it.
4. Vegan diets may lack in protein.
We all need protein and commonly, when you first start a vegan diet, this is the first thing that flies out the window. You’ll need to find alternative sources of protein, such as nuts and soy, that can help you stay balanced during your detox.
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April 29th, 2008 — medicine, tools
As part of my weightloss plan one of the suggestions is to have a vitamin B12 injection and potentially take a B6 supplement. For the time being I have chosen not to get the additional injection, but instead am taking a 500 mcg B12 supplement and a 100 mg B6 supplement. Here is what my doctor says about vitamin B12 and vitamin B6.
Vitamin B12 is also called a Cobalamine and is one of the eight water-soluble B vitamins. All of these B vitamins help the body in converting carbohydrates into glucose or sugar, which is burned in order to produce energy for proper body function. These are often referred to as B complex vitamins, and are essential for the breakdown of fats and proteins. They help maintain muscle tone, protect the mucus lining in the digestive tract and mouth, and promote upkeep of nervous system and the organs like the liver, skin, hair, and eyes. Cobalamine is an excellent anti-stress vitamin since it is believed to enhance the health functioning of the immune system and improve the body's ability to fight stressful conditions.
B12 injections have been found to frequently improve energy levels and general well-being. They also support thyroid function to regulate energy levels. B12 also reduces water retention owing to its diuretic attributes.
Vitamin B6, also called pyridoxine, is another of the eight water-soluble B vitamins. Pyridoxine can help with weight loss through a stimulating effect of the thyroid. This can be especially helpful for hormone balance in women when water retention is an issue. Lastly, patients seem to find the pyridoxine alleviates cravings consistently.
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