October 14th, 2008 — about, diet, trigger food
Once you're ready to take that step and go on a diet, there will literally be thousands of options available to you. There are a myriad of different diets out there and most claim that they have the secret to fast weight loss. It can be very frustrating to keep trying these different diets, only to find that they don't deliver on their promises.
Not all diets are created equal and they will not work for everyone. Each one of us has a unique metabolism and genetic makeup that determines how we respond to different types of diets. For example, there are people that genetically don't need a lot of protein and they do best on diets that are centered around eating a lot of whole grain foods and vegetables.
On the other hand, there are people who naturally have an issue with eating carbohydrate laden foods. In order to determine which diet is going to work for you, there are a few questions you'll need to answer. First and foremost, you'll need to figure out what your danger foods are, or which foods always cause you to gain the most weight.
For example, some people find that they can eat all the bread they want, but when they eat chocolate, they instantly gain weight. By determining your "danger" foods, you can select the right diet that specifically avoids them.
Next, you will need to ask yourself how determined and committed you are to losing weight. There are very extreme diets that require a lot of willpower. If you honestly do not think that you could see yourself on the same diet three weeks from now, it's best to find one that you can actually stick too. While extreme diets do get results quickly, they are usually so intense that it is nearly impossible to keep up with their rigors.
Lastly, you'll need to ask yourself if a traditional diet is the way that you want to go. You can read all the books you want and try all the different programs out there but at the end of the day, the basic formula for weight loss is reduce the intake of calories and increase the amount of exercise. If you feel that you have the capability of monitoring your own food intake, you don't need to go on a special diet. You can simply use this formula and change the way you eat.
There is no magic bullet when it comes to weight loss. However, by finding the diet that is best suited for you, you are greatly increasing your chances for success. It is never easy to commit to losing weight, but you can make it a lot less stressful and increase your chances for success by choosing a diet that won't doom you to failure.
In some cases, it may take some trial and error to find the plan that works best for you. The most important thing to remember is that you are making that effort and it will pay off if you stick to it.
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October 7th, 2008 — Weight Loss Journal, calories, diet, food, food labels, healthy eating
When you first get on a diet, especially one that is calorie restricted, you’ll find that you are pretty limited when it comes to food choices. For many, it’s simply easier to take advantage of prepackaged meals. While these are expensive, there is a lot to be said for convenience, and for having everything spelled out for you. But are these foods actually bad for you? Just because it’s prepackaged, doesn’t mean that it is safe. You need to read those labels and make sure that what you are putting into your body is actually healthy. Here are some warning signs to watch out for.
1. Sodium content.
Most of us don’t bat an eye when it comes to cracking open a can of soup, or even a can of nice vegetables. They are so low in calories, they have to be good for us, right? Did you know that one simple can of soup can have more than your entire day’s allotment of sodium? The average adult needs less than 2400 mg of sodium per day, but the average American ingests way more than that.
Prepackaged diet food is a common offender when it comes to overdoing it on the salt. They have to make it taste good somehow, right? Now, some sodium is good for you, after all, your body does need it need for vital functions. But too much sodium is also very bad for you. It leads to excess water retention, and has been blamed for high blood pressure and a host of other problems.
The key is reading that label and seeing just how much sodium is in one serving. Remember, if you eat the whole thing, you’ll need to multiply that number by the amount of servings to get an idea of the exact amount of sodium that you are eating. Try to stick to the 2400 mg a day suggestion, or go a little less.
2. Chemicals.
Prepackaged foods are typically loaded with different preservatives and some of them can be harmful, especially if you are sensitive to them. MSG is probably the biggest offender and it has been blamed for everything from weight gain, to migraines and increased blood pressure. Even if you are not sensitive to MSG, it’s a good idea to limit your exposure to it.
Check for other common names such as autolyzed yeast and disodium guaylonlate. This is a cheaper form of MSG, but it contains the same makeup. In fact, many MSG “free” soups will contain either of these ingredients and if you are sensitive, you may have the same reactions.
BHT is another common preservative and that can be found in everything from breakfast cereal to deodorant. In those that are sensitive to this additive, it may cause vertigo and other health issues. It’s best to try to limit your exposure to this preservative as well.
Remember, just because something says that it is natural or good for you, doesn’t mean that it is. Always read your labels!
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September 24th, 2008 — diet, healthy eating, nutrition, vegetarian
As more stars jump on the macrobiotic band wagon, many of us wonder what this diet is and why it is so beneficial. A macrobiotic diet is not an easy diet, and it is not for everyone. However, it does contain some interesting principles that can be applied for any type of diet. Let's take a look at this diet to see what all the hype is about. Please note that the advice contained here in cannot replace the advice of your doctor. Always check with your caregiver to see if this is a diet that may work for you. They will be able to guide you on making smart decisions.
The main focus of this diet is to eat organic and fresh foods. These foods do not contain a lot of harmful preservatives and the majority are also low in calories and fat. The first focus of the diet is switching from highly processed white flour to whole grain flour. Next, you'll be focusing on numerous vegetables.
This is a largely vegetarian diet that can be very strict and hard to maintain. However, it does get results, and can produce them quite fast in many cases. The main issue though is fighting cravings since you are removing entire food groups from your diet. If you are strong and healthy, this should not be a problem, but suddenly switching to macrobiotic diet can be a shock to your system. It will take a little getting used to.
Foods that are allowed in macrobiotic diets include just about every vegetable under the sun. While you may be allowed to eat steamed or boiled chicken or fish every once in awhile, most meat is discouraged with this diet. This is probably the hardest thing to get used to when you got on a macrobiotic diet. Your body does need protein to survive, so if you cut out meat, replace it with soy or something else that contains higher levels of protein.
One very interesting concept is that foods that are considered to be tropical are not allowed in this diet. The main thought behind this is that they are grown in temperate climates and as such, may remove the body's natural immunity, if you are not from that particular area. Potatoes, tomatoes and eggplant all fit into this category according to the diet.
Most adherents to this diet try to consume 5 to 10% of their daily needs in the form of soup. Another 10% is recommended to come from sea vegetables such as wakame, and from beans. Many macrobiotics survive on nothing more that vegetable soup and beans, and this does get pretty boring after awhile for many.
While there are some really great features about this diet, it is one of the hardest to maintain. Some nutritionists worry that it is not a balanced diet and could lead to health problems, unless you make sure that you are getting enough protein and reducing the amount of bad carbs.
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September 23rd, 2008 — blood sugar, exercise, healthy eating, moderation
For most of us, eating normally means eating whatever we want. The key to eating the way we want to eat and not gaining weight is portion control and extra exercise. It is possible to lose weight while not depriving yourself of the food you love, but you will need to make that commitment towards getting healthy and finding the right balance. Let's go over portion control first.
It can be tough when you really enjoy food, because it's only natural to want more of it. So, how do you control yourself when your willpower is running a bit low? The best way to stop eating such large portions is to change the kind of plate you're using. It sounds so simple, but this is the best way to really trick your brain into eating right and getting over the problem of overeating.
Instead of a dinner plate, which has progressively gotten larger throughout the years, use one salad plate. These have gotten bigger too, so you won't feel too deprived. Allow yourself one plateful of food that you life using this plate. Feel free to add as many vegetables to that plate as you want - but the key is only eating what is on that plate. It may seem a little small, but chances are, when you're done eating that food, you're going to feel pretty full.
Your brain says, wow - I just ate a whole plate of food and you're getting to that point where portion control is a lot easier. You are going to need some willpower at first, and it is all to easy to run back and refill that little plate. However, you'll need to resist this urge. If you find it difficult to feel full, try several smaller meals throughout the day to keep your blood sugar levels up. This will help you feel a lot more full throughout the day.
Next, let's work on exercise. Every little bit counts when you are first starting out. You just need to get moving! Start really small so that you don't feel discouraged. We recommend walking for the first step towards getting into a healthy exercise plan. Your first time, just try walking for fifteen minutes. The next time - twenty, and so on until you find it a lot easier to walk for an hour or more.
Even just a little movement is better than non-activity and after about a week, you're going to start actually enjoying that walk and getting into the feeling that maybe exercise isn't so bad. If it's raining or there is bad weather, don't let this derail you. Walk around your house for the same exact amount of time. This way, you won't be tempted to simply give up.
Finding the right balance is essential for weight loss. You can do it but you have to take that first step. Give it a try for a week and see how much better you feel!
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July 5th, 2008 — about, weigh in
This week my normal weigh in day falls on July 4th. The doctor's office is closed and therefore I will be going 2 weeks without a weigh in...
For most of the week I was very good...
Thursday we went to Sonoma for the 4th weekend... Even in Sonoma I have been very good on the food front (with one exception), but the excellent wine has been a temptation I have been unable to resist... Also at last night's dinner, my child ordered a smore for desert (this was a 4 star restaurant)... She didn't like it, but I couldn't believe that it wasn't delicious... I had 2 small bites of the chocolate, caramel, marshmallow, gram cracker combination... Heavenly! So with my cheating out of the way...
I have gone swimming and to the gym while here, but as of this writing I haven't finished week 3 day 3 of the hundred push up challenge yet. I will be doing that (one day late) right after I finish blogging and having an egg white omelet with fresh vegetables...
I am not punishing myself for cheating, but acknolwedging that I did cheat will help me to avoid cheating today and for the rest of the week...
I hope everyone had a safe and fun 4th of July...
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April 23rd, 2008 — Meals, healthy eating
I went out to lunch yesterday at my favorite Mexican restaurant with a friend: Sancho's Taqueria. This place has the most amazing fish tacos on the planet and many many people swear by the carnitas super burrito... They really are inspirational...
This day however, I ordered the Sancho's Cobb with the dressing on the side... Good thing I did because with my diet I am not supposed to eat fat or sugar... the dressing appeared to be a honey mustard... Instead, I used their excellent hot salsa with a touch of their green mild salsa. The salad was large and I did not finish it, but I am proud of myself for sticking to the diet in the face of the fish tacos... I added pollo asada to the salad and it made the perfect meal... Estimate 3 protein and 3 good carbs.
Why salsa? Well it might just be the perfect food (Lazy Man even made salsa his food of the week.) It is usually no fat, low calorie and packed with great vegetables: tomatoes, peppers, onions, and cilantro. And it tastes great! Better yet, since it is nothing more than vegetables (no fat / low calories) you can use as much as you need in order to make the dry salad edible. (I know many of you can eat a salad without dressing or with very little... I am not one of those people.)
So, the next time you are staring face to face with that diet busting burrito order a salad and use the salsa as the dressing. You get the Mexican food without the Mexican hips.
As for Sancho's Taqueria should you wish to find it (it was named top 20 taqerias in the Bay Area) here is a map... you will need it 
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