Delay Your Gratification

Don't let yourself go!

2011-11-13T10:26:00.001-08:00

It happens slowly over time. Think about what you weighed when you graduated from high school or college. You can get back there!!! 100 calories a day is 10 pounds a year one way or another. Add 100 calories a day and you're 10 pounds heavier in a year. Cut 100 calories a day and you're 10 pounds lighter. It's that simple!

Eat to LIVE

2011-11-13T10:23:00.001-08:00

Not live to eat. Lose your preoccupation with eating. Think about why you're eating what you're eating. Are you depressed? Are you feeling sorry for yourself? Or, are you eating to give yourself nutrients your cells need? This requires a change in mentality. A change in the way you think about food. You need to think about what you need to eat everyday in order to take care of yourself. In order to fuel your body properly. If you exercise hard 5 times a week you'll naturally want to go in this direction. The better you eat the better you recover and the stronger you'll be for the next activity you want to do.

3,500 calories = 1 lb

2011-11-13T09:27:00.001-08:00

One (1) pound of fat is 3,500 calories. To lose one (1) pound of fat a week you need to either eat 500 calories less a day or burn (through exercise) 500 calories more. If Women burn 1,500 calories a day and Men burn 2,500 calories look at what you need to do. Women can take their daily calorie budget up to 2,000 by exercising and burning 500 calories more.

Sugar

2011-11-13T08:37:00.001-08:00

Orange juice has as much sugar as Soda/Pop. Fruits and Vegetables should be how you give your body sugar. Avoid white flour, white pasta, white potatoes, white rice. Healthy alternatives are brown rice pasta, yams, and brown rice.

Portion Control

2011-11-13T07:53:00.001-08:00

Portions should be the size of your fist. Think small, fist sized portions. No more super-size me!!! No more multiple portions. Think small and think one!!!

5 meals a day

2011-11-13T07:46:00.001-08:00

Eat five meals a day. 6am, 9am, 12pm, 3pm, 6pm. Don't eat late! Where your heart rate monitor for 24 hours and see how many calories you burn! Notice how you burn twice as many calories during waking hours and you do sleeping. Eat every 3 hours so you keep your metabolism up and so you never feel hungry. 300 calories every 3 hours.

Perfect Foods Bar

2011-11-13T07:42:00.001-08:00

Always carry good food with you! Perfect Foods Bars are one of my solutions! Eat is as one of your 5 meals a day. Remember eat every 3 hours so you keep your metabolism going and you don't feel starved! If you skip meals you'll feel starving and go on an eating rampage!!! Oh, these are available online or at Whole Foods.

Drink Green Tea

2011-11-13T07:41:00.001-08:00

Around 2-3pm I usually feel I need a pick me up so I drink a Green Tea which is also a great antioxidant!!! No need to drink an energy drink when you can drink Green Tea!!!

WATCH Food, Inc.

2011-11-13T07:31:00.003-08:00

WATCH Ingredients

2011-11-13T07:31:00.001-08:00

WATCH Forks Over Knives

2011-11-13T07:25:00.001-08:00

Eat right so you don't have to undergo the knife!!!

WATCH King Corn

2011-11-13T07:23:00.001-08:00

Corn is in everything we eat. Cows are fattened up for slaughter by being fed corn. Corn will fatten you up!!! Corn is used in high fructose corn syrup which is used as a sweetener in many of our foods, problem is our bodies don't know how to metabolize it!!!

Low Fat = High Sugar!

2011-11-13T07:09:00.001-08:00

There are a couple things to be clear about here: 1) Low Fat doesn't mean it's healthy! Most Low Fat foods are HIGH SUGAR. Sugar is what's making us fat and diabetic! 2) Not all fats are bad. Saturated and Trans fats are bad -avoid them! 3) Packaged foods are BAD -don't each them. Eat real foods! Stay on the outside aisles of the grocery store. If it's packaged it has danger preservatives to preserve it's shelf life.

Skinny tastes GOOD

2011-11-13T06:58:00.001-08:00

Read Labels

2011-11-13T06:57:00.001-08:00

Buy foods with Sugars 10 grams or less; with Fiber; low or no Saturated and Trans Fats; high Protein

Drink a Protein Shake

2011-11-13T06:37:00.001-08:00

One of my 5 meals a day is a plant based, protein shake.

No Flour

2011-11-13T06:33:00.001-08:00

I love bread but as you're learning bread is made of flour which are pulverized grains which have a glycemic index greater than sugar. So when you eat FLOUR your body thinks it's sugar, spikes your blood sugar levels, triggers insulin release which crashed your energy level and stores the rest of your meal's calories in fat. So the key to eating well is to find good substitutes for the bad things you love to eat. My answer for a bread substitute was and is Ezekiel bread. Ezekiel bread has no flour in it. This is true whole grain bread! It's made of sprouted grains -the healthiest form of grain.

Delayed Gratification

2011-11-13T06:28:00.001-08:00

I key concept to understand is "delayed gratification." I think this is what makes losing weight do hard! When you eat you experience pleasure right then and there. When you don't eat ice cream you experience "pain." The pleasure of not eating ice cream doesn't come for weeks or even months. But it's interesting that when you do eat ice cream you only experience pleasure when the ice cream goes past your taste buds not the rest of the way through your digestive tract. The pleasure is only temporary whereas the pleasure of "fitting into your jeans" gives you pleasure all day long. So you have to give up short term pleasure to get long lasting pleasure!

Drink a lot of WATER

2011-11-12T06:02:00.001-08:00

You are 70% water so this should be your #1 intake. Drink regularly throughout the day and drink before each meal -it'll make you feel more full and you'll eat less.

Buy a Scale

2011-11-12T05:45:00.001-08:00

The scale should not only show you your weight but also other figures like your percentage of body fat, hydration level, etc.

Buy a Heart Rate Monitor

2011-09-07T12:55:00.001-07:00

Wear it for 24 hours so you know how many calories you burn in a 24 hour period of time. T

his will be your CALORIE BUDGET and the basis of everything we do! It will also tell you what your heart rate is throughout the day. At rest in the morning when you wake up compared to when you go up a flight of stairs or just walk around.

Reducing the Risk of Diabetes

2011-09-07T08:32:00.000-07:00

Reducing the Risk of Diabetes Five Lifestyle Changes Can Go a Long Way Toward Cutting the Odds of Type 2 By JENNIFER CORBETT DOOREN Adults, middle-aged and up, can cut their risk of developing Type 2 diabetes by as much as 80% by adhering to a combination of five healthy-lifestyle habits, a new analysis shows. Many studies have shown having a healthy diet, exercising, maintaining normal body weight, not smoking and consuming alcohol moderately can lower one's risk of developing diabetes and other diseases. The new analysis from the National Institutes of Health examined these individual factors to see how each—alone and in combination—contributes to a reduction in the chance a person will get the disease. The research will be published in the Sept. 6 issue of the Annals of Internal Medicine. The analysis shows keeping just one of these five healthy-lifestyle factors can reduce the risk of developing Type 2 diabetes, the most common form which 26 million people were diagnosed with last year. It is the seventh leading cause of death in the U.S., according to the Centers for Disease Control. More than 200,000 people who are part of a larger NIH-AARP diet-and-health study and were between ages 50 and 71 when the study began in 1995 were involved in the analysis. At the study's start, participants had no signs of heart disease, cancer or diabetes. Study participants filled out detailed questionnaires about what kinds of foods they ate, whether they consumed alcohol and if they were current or former smokers. People were also asked how often they exercised, and provided weight and height so that body mass index, or BMI, could be calculated. Study participants were followed for about 11 years. During that time, about 10% of men in the study and 8% of women developed diabetes. Researchers led by Jared Reis, an epidemiologist at the National Heart Lung and Blood Institute, grouped study participants into lifestyle categories ranging from "best" to "worst." People in the best category had all five healthy-lifestyle factors, while those in the worst had none. For diet, people received a score of one to five based on fruit and vegetable consumption, the amount of and type of fat they ate and other factors. Those who scored in the top 40% were considered to have a healthy diet. Exercising three times a week for at least 20 minutes, and being a nonsmoker for at least 10 years were two additional healthy-lifestyle factors. Alcohol consumption of no more than one drink a day for women and two for men was considered as another factor, along with weight. People with a BMI of between 18.5 and 24.9—a body-mass measure that is considered normal—were counted as being in the lowest-risk category for weight. Dr. Reis said the average study participant had two out of five healthy lifestyle factors. Overall, researchers found that body mass index had the strongest association among the factors for diabetes risk. When looking at BMI in isolation, men of normal weight were 70% less likely to develop diabetes than overweight or obese men, while normal weight women were 78% less likely to develop diabetes. In separate calculations of how factors add up to reduce risk, researchers found that men and women whose diet and exercise both were considered in the healthy range were just under 30% less likely to develop diabetes. When being a nonsmoker was added to diet and exercise, those people were about one-third less likely to develop the disease. Men who also consumed alcohol moderately, in addition to the previous three factors, were 39% less likely to develop diabetes while women had 57% lower odds, suggesting the alcohol factor played a bigger role in women than men. And when BMI was added to the other healthy lifestyle factors, men were 72% less likely to develop diabetes, while women had an 84% lower risk. Although weight is one of the most important factors in diabetes development, Dr. Reis said that even overweight people can lower their odds of developing diabetes if they adopt just one other healthy lifestyle habit such as exercising three times a week. Write to Jennifer Corbett Dooren at jennifer.corbett-dooren@dowjones.com

Calorie MATH

2011-02-13T14:23:00.000-08:00

Wear a heart rate monitor for 24 hours to see what your base calorie burn (BCB) is. My BCB per day is about 3,000 calories. If I eat 2,500 calories I'm at a deficit of 500 calories. If I workout and burn an additional 500 calories now I'm at a deficit of 1,000 calories. Since a pound of weight is 3,500 calories I'll be losing 1 pound every 4 days at this rate or 7-8 pounds a month.

You don't have to starve while you shed weight. Slow and steady!

Eat like a Diabetic so you don't become one

2011-02-13T14:14:00.000-08:00

Low glycemic foods. Study the Glycemic Index of foods you eat!

Exercise

2010-07-01T16:23:00.000-07:00

Exercise is important for several reasons: 1) If you burn 500 calories per hour you create more of a calorie deficit so you accelerate fat loss. Remember 3,500 calories per pound of fat. If you use 500 calories more than you take in your lose 1 pound per week. 2) Exercise gets your heart into good shape. It's your body's most important muscle! 3) Exercise is the elixir of life. It make you look and feel good which shows up as good quality of life.