Disclaimer: If you starve, get injured, lose feeling in your limbs, need to see a chiropractor, suffer hair loss, break a nail, step on a nail, feel a desperate urge to horde or gorge food, or hold up a donut shop, I am not responsible. Initial here ____
If you have limbs that work, you can do this. See Physique page for physical fitness
I have been in a gym since I was 15. I have done a lot of crazy things to lose weight, but the common denominator is shut your mouth and exercise. If you need a good mouth wiring, see your local orthodontist.
I will attempt to REALLY break down some things for those of you trying to get healthier. I am not licensed to do anything but drive, but I do own a scale and a mirror, so I think that qualifies me for something. Here is what I am currently doing, and you can do it too. While my approach to fitness always lead back to the same place, information that is new to me comes in as my body ages and changes. Everyone is different, motivation is different, physical appearance is different, goals are different. The information given here is just a few things I have grown to love and appreciate about food and fitness. Whether you want to do figure competition, or just be able to drag a load of laundry without getting winded, I believe any change you are willing to make will lead to the right road. It's up to you how many stops you want to take along the way.
BASICS
WEIGH YOURSELF. Whoever told you the scale is not your friend is a messenger from Satan. The scale is a truth TOOL. You are either gaining or losing. That simple. Small spikes can be due to cycle or salt, otherwise, take it out of your mouth.
IF IT TASTES THAT GOOD, SPIT IT OUT. Folks, you are trying to lose weight. You can not negotiate with your fat. It is an object. It does not have feelings. Once you are active and your food is nice and clean, you can have some cake, until then, say good bye to Little Debbie.
IN THE WEIGHT LOSS KINGDOM, WHITE IS EVIL. White flour, white sugar, white rice (sorry sushi!) and white potatoes.
BECOME A WHOLE FOODS FOODIE. Here's a list of whole foods to consume A few good books to put on your shelf are Nourishing Traditions and the Eat Clean Diet Cookbook. Also make Recipes for Gals in Figure and Bodybuilding a friend on Facebook. Her discussion section has recipes.
THE WHITE STUFF - NOT NOW
ABOUT SWEETENERS. My sweetener recommendation is Stevia. I use NOW Brand liquid and I know in other brands it comes in flavors. A little goes a LONG way. Use it in coffee if you take sugar, protein shakes , yogurt etc. If you just can't tolerate it in your coffee, my belief is to just use sugar. It may be evil, but not as evil as artificial sweetener. If you are only using a few packets a day to sweeten coffee, just do it and forget it. You are apt to use less using real sugar. What about baked good? Are you kidding? You are trying to lose weight!
PREFERABLY NEVER
SODA AND ENERGY DRINKS. Keep them out of your house. Carbination contributes to belly fat. If you are that tired, go to bed. If you are addicted to soda, chances are it is sabotaging your weight loss. Limit it as a "treat" when you go out to eat, but do not consume daily. It is the one thing you can negate from your diet and see results. Especially if you are drinking cokes and Dr. Pepper. Energy drinks are a marketing tool. Take a good multi vitamin and get more rest.
AS MUCH AS YOU WANT
YOGURT. If you are going to eat yogurt, Greek is my favorite. I eat full fat because the texture is to die for and I am only eating about 1/2C. Also, because I am not consuming sugar on a regular basis, I can eat higher fats in items like nuts and dairy. Most commercial yogurts are sweetened with artificial sweeteners and don't leave you feeling full, not to mention no nutritional value, in my opinion. Better to make up 1/2 C full fat, or non-fat plain yogurt w/fresh fruit, handful of nuts, stevia and an extract like vanilla.
SHAKES. Stay away from commercial brands. It is just loaded with crap to make it taste good. Just use a clean protein and keep some chocolate or vanilla extract around and stevia for your shakes. I also use full fat raw milk. It is more digestible. Cut it with nonfat plain yogurt for a more low fat shake.
PEANUT BUTTER. Great source of good fat and protein. Smuckers makes an all natural brand that I use in a pinch. I mix it with this handy little tool! Otherwise you can get fresh peanut, almond or cashew butter at a larger health food store.
OATMEAL. I have had some education on grains. Soaking them helps you to digest them. For cooking, you would have to really plan ahead, and I have not gotten that motivated yet. With the exception of oatmeal. Old-fashioned are really hearty, but require cooking. So, I add 1C water, 1T plain yogurt to 1C oatmeal, mix, cover and set out on counter overnight. I usually do up 3C at a time. Then, each morning I can just put in a bowl and pop in microwave. Add milk if you desire.
EZEKIEL BREAD. YUM! I eat the cinnamon raisin english muffin with peanut butter on it EVERY morning. Toasting is the key :)
DRINK MORE WATER. Drink half your weight in ounces every day. I have had some counsel on this and half your weight may be too much, flushing out important vitamins and minerals. Regardless, if water is an issue, then drink more. We are dehydrated folks. Up until 2 weeks ago the only water I drank was when I brushed my teeth. I am now trying to drink a gallon a day because I drink coffee, so I need to replace the dehydration of caffeine as well, and I am working out so I lose water and need extra hydration. Read this book, you won't regret it.
TAKE IN CELTIC SEA SALT. Our bodies need salt, not Morton's, but salt the minerals in pure salt. Ask your local health food store, may also be called Sel Gris. Or try Amazon! They sell everything!
IF IT SAYS "ALL NATURAL" IT'S GOOD FOR YOU. FALSE. Not all the time and in every case. All natural crackers are still calories. But especially when it comes to supplements. Marijuana comes from nature, does that mean it is healthy? A good source book is Prescription for Nutritional Healing. Many herbs do not interact well together, will cancel out absorption, you may need one thing for another one to work, and so on and so on. Don't jump on every wagon. Including Dr. Oz. Unless he has seen you personally, he can not possibly diagnose a sweeping audience.
Testimony: I had blood work done by a naturopath and found out I was very low in D. I can take Vitamin C all day long, but will never absorb it, much less anything else, without D. I was also low in protein and cholesterol; which helps produce VIT D among many other benefits. Very dangerous. Get some blood work done to see where you might be deficient before piling up on supplements. This is the blood work I had requested: Glucose, BUN, Creatine, Sodium, Potassium, Chloride, CO2, Uric Acid, Total Protein, Albumin, Globulin, A/G Ratio, Calcium, Phosphorus, Cholesterol, Triglycerides, HDL Cholesterol, ALK. Phos., SGOT. SGPT, GGTP, LDH, Total Bilirubin, Serum Iron, HGB, HCT, RBC, MCV, MCH, MCHC, RDW, WBC, Polys/Neurtrophils, Lymphs, MONO, EOSIN, BASO, T3 UPTAKE, T4, TSH. Have a good naturopath in your life!!! Dr.'s prescribe, they do not cure. They treat symptoms, not cause. This is not to say Dr.'s do not save lives, they do. But for prevention, naturopath is the best prescription!
ORGANIC, OR NOT ORGANIC, THAT IS THE QUESTION. I would say 40% of what I consume is organic. I use whole RAW milk, raw butter, free range local farmers eggs, free range, hormone free grass fed beef and chicken. And it is expensive. But these items are consumed on a regular basis. I want to be sure I am consuming the bulk of my food naturally. I also but Organic canned chicken. This is also more expensive, but I consume that on a regular basis too. Fruits and veggies that are consumed raw taste better when they are organic. If you have ever juiced, you will agree. We have a local produce market, so I know where a lot of stuff comes from. And I try to go to my local health food store for fruits and veggies when I can. But it doesn't always happen. It is a process, but any investigation into our foods will lead you to very disturbing information about the food industry. Take matters into your own hands as much as you can.
FINALLY, TREATS! This is purely my opinion and personal preference. If I am going to have a treat, I am going to have a treat. I am allowed one treat a day during the Boosting Phase (2 weeks prior to cycle and 4 days into it). Here is where all information prior goes out the window. The portion is small, but it is worth putting in my mouth, understand? There is nothing more demotivating than allowing myself a cheat, and wasting it on some low carb, sugar free, "try to get through the experience" treat. Unless that is a treat to you, then by all means, eat up. I will have 2 McDonaldland chocolate chip cookies, or 3 or 4 bites of my husbands cheesecake, get the picture? Don't go crazy. But DO satisfy that craving!
FINALLY, TREATS! This is purely my opinion and personal preference. If I am going to have a treat, I am going to have a treat. I am allowed one treat a day during the Boosting Phase (2 weeks prior to cycle and 4 days into it). Here is where all information prior goes out the window. The portion is small, but it is worth putting in my mouth, understand? There is nothing more demotivating than allowing myself a cheat, and wasting it on some low carb, sugar free, "try to get through the experience" treat. Unless that is a treat to you, then by all means, eat up. I will have 2 McDonaldland chocolate chip cookies, or 3 or 4 bites of my husbands cheesecake, get the picture? Don't go crazy. But DO satisfy that craving!
As I have more "AHA's!", Be well!
Posts
