Tuesday, February 23, 2010
Monday, February 22, 2010
2 weeks out
I am now two weeks into this and I have lost one inch around my waist. I have comments that I look thinner. I have not weighed myself so I don't know. My clothes fit looser and are much more comfortable.
I workout every 2-3 days either lifting weights or aerobic exercise for 20 minutes. I don't feel hungry and I don't gorge myself. I only eat when I am hungry and I eat more natural foods. Every day or two I still succumb to eating a piece of pie or having a shake or something. Nonetheless, I definitely feel better, more emotionally stable, and able to handle life better.
I workout every 2-3 days either lifting weights or aerobic exercise for 20 minutes. I don't feel hungry and I don't gorge myself. I only eat when I am hungry and I eat more natural foods. Every day or two I still succumb to eating a piece of pie or having a shake or something. Nonetheless, I definitely feel better, more emotionally stable, and able to handle life better.
Wednesday, February 17, 2010
Battles with Carb addiction
Last night I came home and watched some TV. I ate very well all day and felt good but hadn't eaten for a while so I made some scrambled eggs and goat cheese with buttered rye bread toast. Now, pure rye bread is heavy and dark in color. It is made with molasses and really is thick. There is no wheat in rye bread and this is coarsely ground. Its a pretty good carb to eat. This did nothing to stay my hunger so I kept on eating whole grain cereal with soy milk and all the time my roommate kept offering me brownies which was so tempting. I finally started feeling the blood sugar rise and my appetite was satisfied, but it was pretty tense for a while. Probably sounds dumb but that's what sugar addiction can do. We get to the point of needing a sugar "hit".
Monday, February 15, 2010
I met someone this weekend who is in a 12 step program for sugar addiction. She tried all kinds of weight loss methods for years weighing about 250 lbs. She tried running marathons and training for them. Until she conquered her addiction to sugar and refined carbohydrates she did not lose weight. She now is more than 100 lbs. lighter and eats lots of (2 lbs per day) veggies both cooked and raw. She also makes sure to eat 500 calories of more of lean protein.
I started making wheat berries. For me wheat berries are an excellent food with incredible amounts of nutritious stuff. Wheat berries is the name given to germinated wheat just before it sprouts. I make it by soaking in hot tap water in a container simply put on the counter. I place the whole grains in a strainer and put in the container of hot water after rinsing in water. I usually let them soak for 3 days, changing the water daily with cool tap water. After that I refrigerate them until I use them up. They are living growing and full of enzymes and other amazing nutrients. The value of them is that the gluten which is in raw wheat is broken down. Wheat gluten is what makes wheat the ideal flour for bread because it gives bread the texture that really no other flour can do. Unfortunately, there is a large percentage of our population that cannot handle wheat gluten and in some it causes celiac disease, a severe intestinal inflammation that if left untreated can result in death. In many it is so severe that even other types of grains can cause it simply by being near wheat flour or grains. So, that problem is averted by growing wheat berries. I do best when I eat small portions of wheat berries. Large amounts, like large amounts of fruits can cause very loose stools and sometimes gas.
So, again my pitch for eating based on appetite. Listen to our bodies. Our bodies actually know when we need protein carbohydrates and other types of foods. When we put refined sugars and carbohydrates into the mix, the body can become addicted and then crave "junk" food which overrides the normal sense of need of natural foods. Then we diet and continue to eat bread and pasta and potatoes which continues to feed the appetite and we resist. But, as we all know resistance is futile and the body goes into protective starvation mode by storing fat. Then, we workout harder and starve ourselves more and the body protects itself even more using up muscle until finally our conscious ability to resist food is overcome by our need to survive and we binge and gain more weight due to return of muscle mass and more fat because the body is in survival mode. Hence, the term "set point" for our weight. We only have a set point because our bodies are surviving. Weight loss is natural when we live abundantly eating the foods our bodies are designed for from millions of years of evolution.
STOP RESISTING!! Start living abundantly by eating adequate amounts of natural nutritious foods.
I started making wheat berries. For me wheat berries are an excellent food with incredible amounts of nutritious stuff. Wheat berries is the name given to germinated wheat just before it sprouts. I make it by soaking in hot tap water in a container simply put on the counter. I place the whole grains in a strainer and put in the container of hot water after rinsing in water. I usually let them soak for 3 days, changing the water daily with cool tap water. After that I refrigerate them until I use them up. They are living growing and full of enzymes and other amazing nutrients. The value of them is that the gluten which is in raw wheat is broken down. Wheat gluten is what makes wheat the ideal flour for bread because it gives bread the texture that really no other flour can do. Unfortunately, there is a large percentage of our population that cannot handle wheat gluten and in some it causes celiac disease, a severe intestinal inflammation that if left untreated can result in death. In many it is so severe that even other types of grains can cause it simply by being near wheat flour or grains. So, that problem is averted by growing wheat berries. I do best when I eat small portions of wheat berries. Large amounts, like large amounts of fruits can cause very loose stools and sometimes gas.
So, again my pitch for eating based on appetite. Listen to our bodies. Our bodies actually know when we need protein carbohydrates and other types of foods. When we put refined sugars and carbohydrates into the mix, the body can become addicted and then crave "junk" food which overrides the normal sense of need of natural foods. Then we diet and continue to eat bread and pasta and potatoes which continues to feed the appetite and we resist. But, as we all know resistance is futile and the body goes into protective starvation mode by storing fat. Then, we workout harder and starve ourselves more and the body protects itself even more using up muscle until finally our conscious ability to resist food is overcome by our need to survive and we binge and gain more weight due to return of muscle mass and more fat because the body is in survival mode. Hence, the term "set point" for our weight. We only have a set point because our bodies are surviving. Weight loss is natural when we live abundantly eating the foods our bodies are designed for from millions of years of evolution.
STOP RESISTING!! Start living abundantly by eating adequate amounts of natural nutritious foods.
Thursday, February 11, 2010
2/11/2010
Today I have eaten well and my stomach feels less upset. When I eat too much protein it seems to become acidic. Also lots of meat may mean lots of sodium so that makes my legs swell a bit.
I also lifted today which felt very good.
I also lifted today which felt very good.
Tuesday, February 9, 2010
Lunch
I ate a chicken breast covered with cheese and mushrooms, rice, salad with ranch dressing and a dinner roll. I feel good when I eat well like that. I also had scrambled eggs for breakfast with a bowl of granola and fat free milk. I ate an orange this morning about 10 with granola and fat free yogurt. Mmmm.
Day 2 - How to eat and exercise and why.
Starting a lifestyle that flies in the face of current trends and mindsets can be frightening. Despite all the popular "high protein", low carb diets out there, our bodies need sufficient carbohydrates and fats to function properly and most importantly, to shift out of the starvation mode. Eating healthy is probably a lot simpler than we might think. Balance of proteins, carbohydrates and fats is key. Plenty of research has been done regarding proper nutrition. Balance at each meal, i.e., 20% protein, 50% unrefined/natural carbohydrates, and 30% healthy fat satisfies the bodies cravings. For instance, 2 scrambled eggs, oatmeal with non fat milk or soy milk, an orange and a sprinkling of goat cheese for breakfast works great. A mid morning snack of granola mixed with non fat yogurt and an apple completely takes care of my mid morning appetite. Its really quite easy to eat well. Surprisingly, my nearly constant thoughts about when and what to eat have slowly drifted away as I am able to focus on life instead of just how hungry I am or when I can eat again.
My clothes are fitting better. Its amazing how eating enough instead of "denying myself" has turned my body around. I am also aware that my muscle definition is a bit more noticeable.
Based on my reading, I believe that humans do best with more natural foods. Fish, vegetables and fruits are a mainstay. Whole grains, legumes, dairy products and occasional lean beef, turkey and chicken also round out our diet. Alcohol, caffeine, sugar, refined flour, potatoes seem to raise my blood sugar and cause me to shake a bit.
Exercise is important for health reasons but not critical to weight loss. Its nice to do 20 to 30 minutes of aerobic (especially interval training) a day alternating with weight lifting the opposite days. There is evidence that lifting multiple increasing sets is not all that much better than a single set a particular weight or machine of 12-15 reps but it is critical to fatigue the muscle and sometimes it takes a couple of sets to do this. Within 20 to 30 minutes you can workout most of the muscles of the upper body or lower body or central core. It is only necessary to workout a muscle once or occasionally twice a week to really make a difference. When you are eating properly and sufficiently, the body lets go of fat stores and the six pack you have had all along starts to show up. Like I always say resistance is futile. Work with your body. Our bodies have millions of years of fine tuning if we simply listen to them and follow simple routines of eating and working out.
Tonight I post my pre lifestyle photo (not something I like but feel its important to follow my progress).
My clothes are fitting better. Its amazing how eating enough instead of "denying myself" has turned my body around. I am also aware that my muscle definition is a bit more noticeable.
Based on my reading, I believe that humans do best with more natural foods. Fish, vegetables and fruits are a mainstay. Whole grains, legumes, dairy products and occasional lean beef, turkey and chicken also round out our diet. Alcohol, caffeine, sugar, refined flour, potatoes seem to raise my blood sugar and cause me to shake a bit.
Exercise is important for health reasons but not critical to weight loss. Its nice to do 20 to 30 minutes of aerobic (especially interval training) a day alternating with weight lifting the opposite days. There is evidence that lifting multiple increasing sets is not all that much better than a single set a particular weight or machine of 12-15 reps but it is critical to fatigue the muscle and sometimes it takes a couple of sets to do this. Within 20 to 30 minutes you can workout most of the muscles of the upper body or lower body or central core. It is only necessary to workout a muscle once or occasionally twice a week to really make a difference. When you are eating properly and sufficiently, the body lets go of fat stores and the six pack you have had all along starts to show up. Like I always say resistance is futile. Work with your body. Our bodies have millions of years of fine tuning if we simply listen to them and follow simple routines of eating and working out.
Tonight I post my pre lifestyle photo (not something I like but feel its important to follow my progress).
Monday, February 8, 2010
After ONE Month
This is my first Blog entry. I have spent the past 20 years dieting in one form or another. I work out. I did the less food thing, Fit for Life, vegetarian, vegan, Atkins, only fruit, grapefruit (for a day lol) and many more. Slowly I have increased in weight from 185 to 220. I am 6'2" so I am not grossly overweight, but I don't like the little belly and general fat.
So, about one month ago, I decided that fighting against my body is a losing battle. As the Borg says in Star Trek the Next Generation, "resistance is futile".
It occurred to me as I was reviewing the history of my life that when I have gone with the natural flow instead of resisting in my life that my life has become considerably simpler and I began moving in the direction I was seeking to go.
I began to apply this to my health and weight which was scary because everything I had ever decided about health is related to pain suffering and denying myself food.
So, instead I began eating when I am hungry, eating healthy foods, eating few desserts and avoiding junk/fast foods. I feel so much better, but at first it was like free falling. I was truly afraid.
I have noticed in the past month that my belts are about one notch tighter. I don't feel starving and I don't focus on food so much. I can go without food for quite a while.
I am learning that a lot of foods contain sodium and make my legs swell. I don't have to exercise so much. I feel like I look better and people are commenting.
Basically, I am following standard medically and scientifically accepted recommended daily allowances. 50% of my caloric intake is complex carbohydrates, 30% fat with as much healthy fat as possible, and 20% lean protein. Getting sufficient lean protein is key. A person eating 2500 calories per day should be eating about 50 grams of protein which takes a bit to create.
My lean muscular power lifting friends all each 4000+ calories per day and don't spend more than 1-1.5 hours per day working out.
My understanding of human physiology is that the body is amazing at protecting itself from death through starvation. It does this by shutting down the body during times of famine. The body knows what it needs and as I have been practicing eating sufficiently and healthy, I know when I have had too much protein, carbohydrates and fat and when I need more. If I go too long without eating healthy foods I crave sweets. When I eat every 3-4 hours and eat a balanced diet of healthy foods, I know when I am full and when to stop. There is no resistance. It is so easy and as much as I feared at first that I would become a giant blimp, I have actually lost. This happens because the body stops storing fat when it is convinced that there is abundance. Being fat is not advantageous to the body and storing fat is only a survival method the body employs in times of famine. The body also will use up muscle if enough protein is not being presented in the diet and will sacrifice muscle and conserve fat.
Our bodies are designed to function best in abundance. Functioning best on Healthy natural foods is how our bodies have evolved. In abundance, we become lean and muscular which is the most advantageous shape for us. Constant starvation through poor eating, dieting and overexercising sets the body into starvation/survival mode. We become fat.
Tomorrow more about how to start.
So, about one month ago, I decided that fighting against my body is a losing battle. As the Borg says in Star Trek the Next Generation, "resistance is futile".
It occurred to me as I was reviewing the history of my life that when I have gone with the natural flow instead of resisting in my life that my life has become considerably simpler and I began moving in the direction I was seeking to go.
I began to apply this to my health and weight which was scary because everything I had ever decided about health is related to pain suffering and denying myself food.
So, instead I began eating when I am hungry, eating healthy foods, eating few desserts and avoiding junk/fast foods. I feel so much better, but at first it was like free falling. I was truly afraid.
I have noticed in the past month that my belts are about one notch tighter. I don't feel starving and I don't focus on food so much. I can go without food for quite a while.
I am learning that a lot of foods contain sodium and make my legs swell. I don't have to exercise so much. I feel like I look better and people are commenting.
Basically, I am following standard medically and scientifically accepted recommended daily allowances. 50% of my caloric intake is complex carbohydrates, 30% fat with as much healthy fat as possible, and 20% lean protein. Getting sufficient lean protein is key. A person eating 2500 calories per day should be eating about 50 grams of protein which takes a bit to create.
My lean muscular power lifting friends all each 4000+ calories per day and don't spend more than 1-1.5 hours per day working out.
My understanding of human physiology is that the body is amazing at protecting itself from death through starvation. It does this by shutting down the body during times of famine. The body knows what it needs and as I have been practicing eating sufficiently and healthy, I know when I have had too much protein, carbohydrates and fat and when I need more. If I go too long without eating healthy foods I crave sweets. When I eat every 3-4 hours and eat a balanced diet of healthy foods, I know when I am full and when to stop. There is no resistance. It is so easy and as much as I feared at first that I would become a giant blimp, I have actually lost. This happens because the body stops storing fat when it is convinced that there is abundance. Being fat is not advantageous to the body and storing fat is only a survival method the body employs in times of famine. The body also will use up muscle if enough protein is not being presented in the diet and will sacrifice muscle and conserve fat.
Our bodies are designed to function best in abundance. Functioning best on Healthy natural foods is how our bodies have evolved. In abundance, we become lean and muscular which is the most advantageous shape for us. Constant starvation through poor eating, dieting and overexercising sets the body into starvation/survival mode. We become fat.
Tomorrow more about how to start.
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