Ok, how many of us start something, get cocky and don't really finish it?
You know, you look good, you get compliments and you start to indulge here and there because you've done such a good job you can splurge a little and relax.
Been there, done that...and I'm tired.
I surpassed my original goal when I started Eat to Live many years ago and I felt great, looked great and it looks like I've relaxed too much to the point that although I know I have more to lose I keep staying stuck.
Well, I'm done!
So I'm putting it out here for all to see. In 30 weeks I will be 40 and I want to finish what I started and clean up the loose ends that are compromising my final stretch.
This past year has been a disaster however I'm ready to forgive myself and move on.
The T-Tapp retreat was my kick start into this next project which was officially supposed to start the day after my 39th birthday but that didn't happen.
No more splurges or indulgences...I know I have to work on some issues and get past them rather than turning to food to dull whatever I'm feeling. I learned about EFT at the retreat and I plan on using that.
Wish me luck and follow along for the ride!
Thursday, October 14, 2010
Wednesday, August 25, 2010
Forget Counting Calories--Make the Quality of the Calories Count
I got this message from Dr. Fuhrman today and it is absolutely the best way to summarize the way I eat.
I hope you enjoy it and are encouraged to adopt a more plant-based diet.
Health and Weight Loss Basics
My nutritarian food pyramid illustrates the principles of my Health Equation: Health = Nutrients / Calories (H = N / C) which defines how health is impacted by the micronutrient per calorie density of the diet. In other words, the future of your health can be predicted by the quality of the calories you consume. Micronutrient per calorie density is important in devising and recommending menu plans and dietary suggestions that are the most effective for tackling weight loss and for preventing and reversing disease.
The base of my nutriarian food pyramid – the foundation of the diet - are the foods with the highest ratios of nutrients to calories (highest ANDI scores). The large majority of your daily diet should be made up of nutrient rich plant foods, whose calories are accompanied by health-promoting phytochemicals: green and other non-starchy vegetables; fresh fruits; beans and legumes; raw nuts,seeds, and avocados; starchy vegetables; and whole grains.
Even though processed foods, and concentrated sweets are included on the pyramid as foods to be used in minor amounts, it is certainly a health advantage to reduce these foods to special occasions or not at all. Animal products should also be limited to the condiment level, and certainly under 10 percent of total calories.
It is not merely that these foods are not micronutrient rich and displace protective foods off our plate, but also that too much animal protein is linked to higher levels of IgF-1 (insulin-like growth factor 1) increasing risk of breast and prostate cancer. By keeping these low nutrient foods to a minimum and striving to eat at least 90% of calories from unrefined plant foods you construct a health-promoting, disease-preventing diet that has tremendous potential.
My experience in the last 20 years of medical practice is that individuals following this type of diet have transformed their health, and are living well in their 80’s and 90’s without the diseases plaguing other Americans. I call those who strive to follow a high nutrient eating style for its disease-protective properties, nutritarians.
Nutritional science has demonstrated that colorful plant foods contain a huge assortment of protective compounds, most of which still remain unnamed. Only by eating an assortment of nutrient-rich natural foods can we access these protective compounds and prevent the common diseases that afflict Americans.
Learn more:
• Become a nutritarian
• Best foods for weight-loss and disease protection
• Compare it to the USDA MyPyramid
By following the guidelines of my nutritarian food pyramid and eating an abundance of high nutrient foods you can obtain superior health, lose weight, and recover from chronic illnesses such as headaches, indigestion, high blood pressure, diabetes and heart disease.
~Dr. Fuhrman
I hope you enjoy it and are encouraged to adopt a more plant-based diet.
Health and Weight Loss Basics
My nutritarian food pyramid illustrates the principles of my Health Equation: Health = Nutrients / Calories (H = N / C) which defines how health is impacted by the micronutrient per calorie density of the diet. In other words, the future of your health can be predicted by the quality of the calories you consume. Micronutrient per calorie density is important in devising and recommending menu plans and dietary suggestions that are the most effective for tackling weight loss and for preventing and reversing disease.
The base of my nutriarian food pyramid – the foundation of the diet - are the foods with the highest ratios of nutrients to calories (highest ANDI scores). The large majority of your daily diet should be made up of nutrient rich plant foods, whose calories are accompanied by health-promoting phytochemicals: green and other non-starchy vegetables; fresh fruits; beans and legumes; raw nuts,seeds, and avocados; starchy vegetables; and whole grains.
Even though processed foods, and concentrated sweets are included on the pyramid as foods to be used in minor amounts, it is certainly a health advantage to reduce these foods to special occasions or not at all. Animal products should also be limited to the condiment level, and certainly under 10 percent of total calories.
It is not merely that these foods are not micronutrient rich and displace protective foods off our plate, but also that too much animal protein is linked to higher levels of IgF-1 (insulin-like growth factor 1) increasing risk of breast and prostate cancer. By keeping these low nutrient foods to a minimum and striving to eat at least 90% of calories from unrefined plant foods you construct a health-promoting, disease-preventing diet that has tremendous potential.
My experience in the last 20 years of medical practice is that individuals following this type of diet have transformed their health, and are living well in their 80’s and 90’s without the diseases plaguing other Americans. I call those who strive to follow a high nutrient eating style for its disease-protective properties, nutritarians.
Nutritional science has demonstrated that colorful plant foods contain a huge assortment of protective compounds, most of which still remain unnamed. Only by eating an assortment of nutrient-rich natural foods can we access these protective compounds and prevent the common diseases that afflict Americans.
Learn more:
• Become a nutritarian
• Best foods for weight-loss and disease protection
• Compare it to the USDA MyPyramid
By following the guidelines of my nutritarian food pyramid and eating an abundance of high nutrient foods you can obtain superior health, lose weight, and recover from chronic illnesses such as headaches, indigestion, high blood pressure, diabetes and heart disease.
~Dr. Fuhrman
Thursday, April 29, 2010
my husband lost 14lbs so far!
A few weeks ago my husband was told by the dr. that he needed to lose weight. He wasn't feeling well, had some pains, another kidney stone developing and apparently he had lots of fat around his organs.
If you've seen my husband you'd know that he isn't huge but depending on the season his mid-section expands and contracts. He is active, runs on average 10km and even participates in races BUT he loves food and at times it is more apparent than others.
Well...this time I told him he was going to do things my way. So I started him on an Eat to Live kind of plan. He isn't perfect and when we have parties or get-togethers he's on no plan what-so-ever.
I'm happy to announce that he's lost 14lbs so far. He has been feeling better and it's fun to have someone else in the house who eats like me on a bit more than a casual basis.
The best thing is that he is, surprising to him, "not starving"! I have known this for years and it's one thing I love about being a nutritarian...no shaky, weak hunger at all!
So...he needed to get a warning from the dr. and I needed to put my foot down.
What do you need to get you going?
If you've seen my husband you'd know that he isn't huge but depending on the season his mid-section expands and contracts. He is active, runs on average 10km and even participates in races BUT he loves food and at times it is more apparent than others.
Well...this time I told him he was going to do things my way. So I started him on an Eat to Live kind of plan. He isn't perfect and when we have parties or get-togethers he's on no plan what-so-ever.
I'm happy to announce that he's lost 14lbs so far. He has been feeling better and it's fun to have someone else in the house who eats like me on a bit more than a casual basis.
The best thing is that he is, surprising to him, "not starving"! I have known this for years and it's one thing I love about being a nutritarian...no shaky, weak hunger at all!
So...he needed to get a warning from the dr. and I needed to put my foot down.
What do you need to get you going?
Wednesday, April 7, 2010
What three things have you done today to get closer to your goals?
We all have ideas or dreams about what we want. I want to weigh ### lbs, I want to fit into a size X, I want to ride my bike through the whole course without getting off once, etc etc etc.
Are yours written down?
Do you see them daily?
Do you remind yourself what you need to do today in order to reach the final destination?
I suggest posting them anywhere you spend more than 30 minutes at a time. Your desk at work, your computer at home, your bathroom, your car. Nothing wrong with having them in more than one place.
Put a calendar beside them in one spot and put a check mark each day that you read them out loud. At the end of the day put a check mark beside that day when you did 3 things that day in order to reach your goals.
Try it and let me know if it worked.
Take care!
Are yours written down?
Do you see them daily?
Do you remind yourself what you need to do today in order to reach the final destination?
I suggest posting them anywhere you spend more than 30 minutes at a time. Your desk at work, your computer at home, your bathroom, your car. Nothing wrong with having them in more than one place.
Put a calendar beside them in one spot and put a check mark each day that you read them out loud. At the end of the day put a check mark beside that day when you did 3 things that day in order to reach your goals.
Try it and let me know if it worked.
Take care!
Tuesday, April 6, 2010
A Sedentary Lifestyle is not good!
If you're feeling glorious because you fit in your daily workout faithfully every morning but then you're sedentary the whole day and night then please pay attention!
You must increase your activity throughout the day too!
People who are sedentary most of the time are still at risk for cardiovascular disease and other health issues. It might also help you gain weight in your thighs too!
I can help you analyse your daily habits and sneak in ways to add some activity in spurts to help combat the effects of a sedentary lifestyle.
T-Tapp's hoe-downs are a great way to break up a long period of sitting at your desk.
Here's a little video that explains how to do it...
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You must increase your activity throughout the day too!
People who are sedentary most of the time are still at risk for cardiovascular disease and other health issues. It might also help you gain weight in your thighs too!
I can help you analyse your daily habits and sneak in ways to add some activity in spurts to help combat the effects of a sedentary lifestyle.
T-Tapp's hoe-downs are a great way to break up a long period of sitting at your desk.
Here's a little video that explains how to do it...
">
Monday, April 5, 2010
Quick guide to reading food labels
This little video will help you determine if something is a good choice pretty quickly.
I'd cut the sodium guideline to half the number of calories but this is still a good video.
Don't forget that the best foods are in the produce aisle and you don't have to worry about labels there :)
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I'd cut the sodium guideline to half the number of calories but this is still a good video.
Don't forget that the best foods are in the produce aisle and you don't have to worry about labels there :)
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Sunday, April 4, 2010
Spring is here and I'm craving salads
The sun has been shining all weekend and I saw a fennel bulb in the grocery store with my name on it.
I love this easy salad that I make which is crisp, sweet and reminds me of spring and summer. You might want to try it when you want something other than your regular repetoire of salads.
Fennel & Orange salad
1 fennel bulb, sliced
1/4 red onion sliced, very thin
2 oranges
fresh crushed black pepper
red wine vinegar
Place the fennel and onion into a bowl. Cut the peel off the oranges making sure that you cut into the flesh and have no white pith on the orange. Do this over the bowl to catch any juice that may drip. Supreme the orange segments so no membrane is on the segments. Squeeze the remaining orange after you've placed all the segments in the bowl.
Add as much black pepper and red wine vinegar as you'd like.
That's it! The orange juice and vinegar are enough to dress this salad and the fennel has a wonder crisp anise taste.
Another salad that I love is bean salad. We have this popular recipe that was passed down throughout my family for ages but it includes oil, salt, sugar etc etc.
Over the years I cut a little here and removed a little there and now all I do to dress the salad is mix a little agave syrup (just a few spoons) with white vinegar and it's done. The key is to let it marinate for a while.
This week's version has lots and lots of green and yellow beans, some red kidney beans, chick peas, lima beans, green pepper, red onion and some black pepper.
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