Jenn

If you do not have a problem with constipation, then great.  But anyone who has a problem knows how uncomfortable it is and dealing is ESSENTIAL - both for your sanity/comfort and for your health.  I write this here because it has come to my attention that a number of people are having issues.  I have to work very hard to be regular and happy too.  I also think that Dr. Oz who has been on Oprah is awesome.  Though I have not read his book(s) he was brilliant when doing the poop talks on her show and so I can only assume the books are fantastic!

The purpose here is to help people who are stuck.   Happiness is the goal.  Somethings might be worth a try and then some will say, life is not worth living without that X-food or beverage or whatever.  We must enjoy and find the balance for our unique selves.   Usually the smallest changes can help.  Also, I come from a natural means of healing though in my life I am very much a middle ground thinker.  I am not of the allopathic vs. homeopathic camp.  There are good things to be taken from both schools.  I clearly think we are the sailors of our ships and our health though. 

What I know causes constipation for me and others things that can cause constipation:

-heavy meals - slows digestion

-lack of exercise

-inability to digest bread and dairy and prolonged consumption can even make it worse - good to have a varied diet. Plain active bacteria yogurt is better then milk.  I kid you not and I am getting use to it, but instead of milks, more and more I am adding yogurt and a little water or some kind of milk to my cereals.  I add different things to make it taste good like raisins, cut prunes, seeds, nuts, pineapple, ground flax or hemp seed, etc.).  I am even starting to prefer it and the results, though I had to convince myself it was good for me at first.  Actually I believe early on there was no milk of any kind in the house, so I tried it.  It grew on me….  :) 

-early intake of cow’s milk  (I share with you now, I have been constipated for the majority of my life and this is one of the reasons I chose to study Natural Nutrition.  Also intersting, babies who are breast fed ted to have less digestive issues.) 

-Early inappropriate foods and continued abuse of our guts creates a system that may not be able to function well.  Luckily our bodies are pretty forgiving.  A book I recommend to anyone who has digestive issues is Eating Alive by Dr. Matsen.  It is written in a fun way, but the information is serious and helpful.   MORE IMPORTANT THEN FOOD COMBINING IS CHEWING WELL! 

-chocolate, especially when combined with nuts - my weakness…. *sigh*

-constinuous meals and snacks that do not adhere to the principles of food combining - especially large amounts of meat that because all meats have a significant amount of protein and most have a moderate-high fat content, it really slows digestion and when mixed with carbs slows it down even further and may create fermentation in some individuals.  (yeast problems?   Nutrition, nutrition, nutrition….)

-a lot of fluids with meats (diluting hydrochloric acid -HCl) or not enough fluids with high fiber foods.  HCl in our stomach decreases with age.

 -impropper digeston beginning with not enough chewing - food should be a paste BEFORE swallowing, mixing as much saliva as possible. (25-50 times, may seem tedious, but it is your health!) This begins carbohydrate-sugar digestion and this is very important in not welcoming fermentation.

-high fat diet - fats slow down digestion more then carbs (fast) or protein (about 4-6 hours to digest)

-tea and coffee as they act as diuretcs (Though caffeine can also stimulate some people’s digestion. ??? - Still it is more diuretic I think.) 

-many medications (Tylenol, some heart and depression medications, … so many)

 -calcium without magnesium, and iron supplements

-aluminum (yikes - get that out of the diet or certainly reduce! Aluminum foil that comes into contact with food, pots/pans, antipersperants/deodorants,baking powders, bleached flour, processed cheese, antacids, breathing in dust when sanding from aluminum oxide sandpaper, beverages from aluminum cans)

-starchy fruit like bananas and some sources say cherries (though some say the opposite for both).  We are unique. 

-avoid tea with meal or high protein meals. The tea acids can toughen the protein and slow digestion  (I do like my tea….)

-avoid intense exercise, sleeping, bathing or walking around a lot after eat a meal. Right. *rolls eyes* Anyways, these all interfer with the bodies ability to digest propperly because blood is moved away from the middle of the body. Still I think if one is chewing well and not mixing huge amounts of fluid, one should be able to LIVE after eating….lol

-stopping smoking as nicotine can have a laxative effect.

-VARIOUS health problems

 -prolonged sress

-change in hormones

-pregnancy

-traveling

WHAT HELPS….The goal is to speed up digestion. Not decrease the ability of the body to absorb, but to allow the body to DO IT’S JOB! -digest, absorb and elliminate!

 -small meals are better

-limit sweets

-regular and small amounts of water over the course of the day. The standard 6-8 glasses is usually a good start. But water is individual and based on activity, climate, temperature, body weight etc. What is right for one, may not be right for another.

 -not mixing continual high carb and big protein meals or at least keeping the portions smaller. -limit breads if you think you might have problem digesting. NOT forever, but just for a month or so. Add back slowly. I find open faced sandwiches to be easily digested.  Though for awhile I am avoiding wheat.-limit cow’s milk/dairy except low fat quality yogurt (avoid thickeners) - get the real stuff. Ingredients should include milk and bacteria. NOTHING else. Fat free yogurts usually have thickeners. The last thing one needs is cornstarch and caragenum gum plugging you up  - yuck!

FIRST: Thank you to my buddies who were there for me at various times.  You are so fantastic !!!

Second: Intuitive Eating -  This is truly the only way for me!  That without saying, I have needed to just keep in mind points because I am either not eating enough or I eat too much later in the day and that DOES NOT work….lol  As we know.  So I am trying to reject the extreme diet mentality, but I am still trying to be aware, of course.

This is no excuse, but someone in my family has a very serious health condition and I did EE (emotionally eat) this week. I was not allowed to call this person because I was not suppose to know, but things are Out now and I can communicate, thank goodness.  Things are going to be tough, but I believe things will be ok.  I have to believe!

Anyways, I knew I was doing it (EE) and I just did it.  Well I was at least with the food when I was doing it.  Half way through what ever I was eating (snacking foods or left overs, I can not actually recall as it was days ago) I do remember that I made myself slow down and that was good.  I have figured it out, if I can actually BE WITH THE FOOD in those moments, it does not seem like the old EE at all.  So this is improvement.  And then this week, I did very well, so all in all a good week with the food.

I have been honoring my hunger for the most part and this is so empowering.   When I was out with my client I had my lunch and she had hers.  I was so satisfied with my sushi I did not feel like I needed another thing.  She told me she bought me one of those cookies from Subway and I felt like I could have a taste and so I took of a piece for the taste, but that was satisfying enough.  I was full.  I respected my fullness!!  Food is not the enemy.  Not even the choice I made to eat a few plus a few more chocolates yesterday was evil or sinful.  It was what it was.  Thank goodness.  I was not good this week and I was not bad.  I just enjoyed life, moved as much as I could and feel content.  Have I lost, I do not know.  But my head is on straight and I am ready to have another great week.

This week, because I have been doing pretty well with the top 6 of the 10 Principles of Intuitive Eating, this week I kind of pay a bit more attention the the last 4.  I have kept them in mind, but I do find it a little consuming, overwhelming and just unnecessary to do it all, so to speak.  I naturally did what I could and now, I can work on those things I struggled a little with and move on to being a little more attentively with the others.  All good here my buddies.

THIS WEEK I learned that I can sit on my butt and not axiously move to the kitchen because I do not like where my head is at.  It can happen.  I also learned and is not diet related, but I learned that this life is so precious and in an instant EVERYTHING can change, so it is good to make each moment count.  It is so important to make ammends and do now what you in the past put off.

10 Principles of Intuitive Eating

1.  Reject the diet mentality - pretty close though I think points are ingrained and helpful for eating enough and then not going over board. It is a tool.

2.  Honor your hunger- no starving, lol, like I have never done this anyways.  When hungry I did just eat something little to tide me over.

3.  Make peace with your food - a little EE, but I feel good with this, but will still be aware.

4.  Challenge the food police - no bad foods.  I started to see carbs as something to avoid just for awhile and then I realized this would only make me stupid, LITERALLY.  So I checked that reality and enjoyed moderately.

5.  Respect your fullness - did VERY well with this.  No discomfort this week.  Though I was pleasantly full after the mole sauce, chicken and beans at Labamba!  Wow… pumpkin seed mole sauce - YUM!

6.  Discover the satisfaction factor - a little of anything that I desired in the moment, savoring slowly, was simply the only way to live.  Pleasure and moderation.  Should have bought better quality chocolates yesterday and had a little less.  But all is good.  No regrets, but rather lessons to learn from.

7.  Honor your feelings without using food - work on to be more consistent

8.  Respect your body - continue……..

9.  Exercise - feel the difference  — keep it up!  I did a lot of walking this week and pilates.  Some pain prevented me from doing certain activities, but that is life.  I did what I could and I am happy about this.  I was not so happy in some of the moments when I felt like I could not do this or that.  But I GOT OVER IT and did not dwell for too long…hehe

10. Honor your health  - my motto that is old, but some how I always must carry it in my pocket like a pebble for those times when it does not seem to be important.

The most important thing for me to remember and this is an Intuitive Eating philosophy, “you will not get a nutrient deficiency or weight gain from one snack, one meal, or one day of eating.  It’s what you eat consistently over time that matters, progress not perfection is what counts.”

We want weight loss. The body wants glucose from carbohydrates, but if we primarily eat protein and fat (less then 130 grams of carbohydrates) the body will resort to making its own glucose by the process gluconeogenesis. This I read creates toxins with in the body and can lead to a variety of issues and so began my search. WHAT TOXINS? I found some interesting tidbits and thought I would share. Found a lot, but thought this was accurate (from the little that I have learned) and also had some other interesting information.

http://plaza.ufl.edu/coyoteco/biochemistry.pdf

http://win.niddk.nih.gov/publications/myths.htm

http://en.wikipedia.org/wiki/Gluconeogenesis —-ooooh! Science. lol

I am not at all miffed that I lost what I wrote 5 minutes ago. Nope, this is a new moment and I am living it. Besides is less of my humor, less words and more to the point. Ha! I think a little less fluff is in order today.

I became side tracked yesterday when I wanted to escape some fluff as I perceived it (current studies) and wanted more science. And so it began.

Which of the following best explained Jennifer’s escapism from her current studies yesterday?

a) education

b) procrastination

c) both a & b

d) c, but mostly a

- I believe d) is the correct answer.

I just can not escape myself!
Thunder storms and rain today. I love it!

Lately I have been just eating whatever. *sigh*  But I have been portion aware.

Weight loss is desired! Portions and exercise. Will I have a loss this week? Time will tell.

Have a great day Everyone!

I have made some very poor choices and I just can not take it anymore. I felt so aweful. Yesterday I learned that JUNK= anxiety, bloatedness, general crumbiness and then after this crappy day I felt like I could not get to sleep. SO what is today like? Well I already know that a nap is scheduled for me when ever I need, because I DO NOT WANT TO HAVE THIS SPIRAL INTO AN ILLNESS. I let stress get to me and this is such a poor excuse, but I did. I guess I have never felt like I hated junk foods (brownies, dairy, bread….. that was about it, but just YUCK. Not agreeing with me, SO I NEED TO LISTEN TO THE FEEDBACK!), but I dislike them in me. So what is it going to take for me to not turn to this crap? Do I need to become diseased? I really hope not. My plan which is what I am working on for a lifestyle is starting today. It is not tough for me only because I have eaten like this for a long time, but the key is to maintain it. I need to get cleansed. I researched the many recipes out there and to be honest they may not be for me. I have low blood pressure as it is and I do not need to be falling down with a lack of calories and ancient remedies that say they revive a toxic liver. I just am going to eat well and exercise. Not so hard. For my stress, I am getting back to reading my book, A New Earth. I was dealing so well with all of life’s stresses and then I put it down while I worked on other priorities. Well that was just poor for my self growth. I am opening my mind again to a deeper existence. One where perhaps I will think, breathe and let it all go instead of ingesting sugars and fats, only to feel ill in the end.

No more floundering….. Time for a life long plan that will work for me, I know, because I when I have done it, I have felt the best I have ever felt! But, I am SERIOUSLY starting to realize that the treats do not even feel so nice inside. There is not even the same pleasure in the moment. Just overly sugary waste!

The plan is to be on plan for 6 out of 7 days. No if’s, and’s or but’s about it! On my “off” day, I am not truly off, but I can have a meal, plus a small treat (IF SO DESIRED). But if I chose to eat out, the food I pick will still not be the problem foods for awhile. There is a lovely East Indian restaurant where I can have some nice vegetarian, dairy and bread free foods that are to die for. Other options exist. Love Mexican! Not every meal can be “off” plan on this day or I will seriously feel crappy. But, it will be there if I want. For 6 days I feed myself well. Heal. Become energized and feel like my body is alive, instead of feeling irritated.

I am thinking RAW and will lightly steam the tough vegetables for good digestion.

WHOLE FOODS. Are brown rice cakes whole? I think not, but then there is some common sense allotted here.

Decent food combining most of the time. No meat with complex carbs. Good solid vegetarian food combining for energy and protein. Fruits alone and not within 4 hours or so after protein. Pineapple and papaya are the exceptions if so desired.

Chew food well, 20-50 times depending of course on the food.

NO SUGAR, FLOUR, BREAD WHEAT PRODUCTS, CAFFEINE OF ANY KIND for a good damn long time.

NO DAIRY, except yogurt.

8-12 servings of fruits and veggies per day.

A little good healthy fat, my omegas

30-50 grams of fiber per day. Not actually going to keep track long term, but for a few days just to get a feel for what is good. I know I need a lot. (Beans, lentils, chickpeas, fruit, vegetables, psyllium, grains…) I had no flatulence when I was eating well. It only came back when I started to eat junk. Even eating all the legumes, NOTHING. Cool! One of my faves is beans in tomato sauce and it does have added sugar, that is one of the worst. Nasty! T.M.I….lol But like you weren’t thinking it!

Continue to drink my water and herbal teas between meals as to not dilute my stomach juices when I eat. Sips of course are fine, but no diluting.

Vitamins.

Appreciate and give thanks for all that I have.

Back to a happy me….. I really did need to feel rotten to get back to a more relaxed and healthier way of living. Eating well is not a strain! I do not want dead and deadening food in me. I do not want toxins floundering in my blood doing damage and this is what sugary junk foods and chemicals do….. they overwhelm our organs like our Liver and then all systems do not do as well as they could otherwise. For instance, our metabolism can slow down when our Liver becomes sluggish. I want a healthy metabolism. I want a healthy me. I deserve to be healthy, despite what my screwed up ego of a mind tells me sometimes.

Wow…. RELIEF. I do not feel sad or frustrated. I just needed to feel and know where I want to be. My body yelled and I will respect this.

Next section in my course…. Optimal Nutrition for the Mind. Looks great and I am excited to start it. I love it when statements are backed up with really good studies and I feel really confident with the contents…. from just doing a quick overview of it.

Bowling yesterday was GREAT. I mean I was awful! Plum awful. I have not bowled since I was 10 years old, but it was good. So much fun. But I noticed with all the sugar I had before we went out (EE for completely stupid reasons), I really felt anxious. Still good times and I can not wait to go again. I swear I used different muscles then when I play the Wii and it really was, well a good workout. The shoes fit nice too. Almost wanted to take them home…lol

Have a great weekend everyone. Hope it is sunny where you are. Looks amazing here so I am going to make myself a fresh juice, start a crockpot of slow simmering vegetable soup/broth and enjoy the day…. outside, with a book, tidying a little. Might go play mini golf. David seems to think that I would get a rush out of doing some target practice. Good lord, either he knows me too well or I do not know me at all. We will see what adventures we can find. I am opting for mini golf, but I am into stepping outside my box these days, like a younger me would have done …… I may give almost anything a whirl! *smiles* Have a great one!

I am a label reader when I purchase food and I attribute this to my improved health. There are of course other things that have helped me lose weight, but certainly label reading has brought me into The Know. But it was a buddy, Tatiana, this week who reminded me that we can always improve a little more. See I was buying the fat free unsweetened yogurt thinking that was good. But I was all confident and not reading the labels with that one product. Tatiana reminded me that cornstarch is one of those things that is a waste of money and I do not want it in MY yogurt. I have purchased the good on occasion, but have so often purchased the ones with cornstarch (filler…. NO NUTRITION !!!) The ones with just milk and bacterial cultures (all of them listed out) are the best. Very good. I now have in my refrigerator one that is 1% and one that is 3%. The fat will not kill me! Plus I am getting better nutrition for my money.

I often put back items that have sugar unnecessarily added to the ingredients (for instance in pasta/tomato sauce or soups…. though I love pea soup and do get Campbells Pea soup. NO MSG. AND I love it! Still a little added sugar and some naturally occurring sugar in the peas). If one loves something, sure, a treat. But sugars, fats and preservatives are listed, BUT WE MUST READ and make the informed decision.

I LOVE my complex carbohydrates!!! And fruit (simple sugar, but GOOD), but this junk listed below is not good eating. I just learned yesterday that the fructose in fruit is actually one of those sugars that is good for stabilizing blood sugars and make great snacks. Plus the Glycemic index of fructose is surprisingly low!!! The below list of sugars is not what I want to purchase, but fruit is good eating.  I am just trying to eat it by itself and savor is greatness.

So, this blog is just a little reminder to myself that I still have to pay attention. Sure I buy mostly whole foods, but I think this has made me a little slack with the label reading. Chin up, eyes open and healthy shopping….. ahh it is a jungle out there, but I do not have to rush and fill myself up with trash either. Nope, nope, nope……

What did I use to say, this BODY IS A TEMPLE AND NOT A TRASH CAN! Truly, truly, truly my buddies, what goes in REALLY REALLY does affect our health so much more then we really realize. Just because the effects may not be seen so quickly, does not mean that we are not being affected. Feed yourselves well. I work on this all the time. I am not always so wise with my choices and I pay! This month I am really working on making the best choices each meal. Whole. My goal is to develop new behaviors so that I do not even want the junk. Will this happen? I think so.

I am no longer as worried and crazed about how our society is really not going to be so healthy in the years to come when the toxins REALLY start to overwhelm our systems. Mostly I am aware that I will only be able to do so much and the rest is up to every individual. (it is the studying…lol Tis the reason I share….I care. ) Do my best and live a life that is filled with as much happiness a possible. But I would not be me or I would not be true to myself if I did not share that I think Whole is what we should purchase and the crap is only going to make us sick. I ate out this weekend and made a few errors. Yuck! Payed the price because I felt sick for a good hour after and had no energy. I did not fuel my body properly. I knew better, yet why? I was a slave to my taste buds and in the end it was not worth it.

SUGAR…. no matter the name……

• Corn sweetener
• Corn syrup, or corn syrup solids
• Dehydrated Cane Juice
• Dextrin
• Dextrose
• Fructose
• Fruit juice concentrate
• Glucose
• High-fructose corn syrup
• Honey
• Invert sugar
• Lactose
• Maltodextrin
• Malt syrup
• Maltose
• Maple syrup
• Molasses
• Raw sugar
• Rice Syrup
• Saccharose
• Sorghum or sorghum syrup
• Sucrose
• Syrup
• Treacle
• Turbinado Sugar
• Xylose

http://www.holisticonline.com/remedies/Diabetes/diabetes_type_II_diabetes.htmhttp://www.heractivelife.com/women/comment/nutrition-label-detective-part-one-the-words-that-are-harming-your-diet/

http://www.heractivelife.com/women/comment/nutrition-label-detective-part-one-the-words-that-are-harming-your-diet/

http://www.heractivelife.com/women/comment/nutrition-label-detective-part-two-but-what-does-that-mean/

http://www.glycemicindex.ca/glycemicindexfoods.pdf

I think I am easing up on the food combining thing. I NEED protein and carbs sometimes especially when I am really active and working out. I simply can not go on natural sugars alone or plain protein. I NEED ENERGY! Though I think it did wonders for my digestive system, it is not a long term solution I mean if I was sitting down doing basically nothing, I could function with isolated carbs, fats and proteins. But it is simply not realistic for me. Enough. So I asked Dr. Marc for some advice and I greatly appreciated it. I am really going to work at this diet plan which is basically like Marge’s. It is a smart diet that I believe is just good eating. Yah… no more cravings.

Rheumatoid arthritis friendly diet: Omega 3s (I take 3-6-9), fruits and veggies, legumes, no white anything or anything processed, easy on the complex carbs with the high calorie content, avoid dairy and meats, except fish, no dairy …… yikes, he had me up until NO DAIRY. But I actually know that he is right. Thank you Dr. Marc.

Back to the forum for me….. thank you Lori for the challenge. Let’s get ripped!!!

Did not weigh in and I did use the mirror to assess….. oh yeh it is going to be a great month!  Get ripped 3 times per week and various activities in between.  Spring …..summer….. shorts and maybe a new swimsuit, assuming I want one to stay on me… I need a new one.   Here I go ! ! !

Have a great week everyone!  *hugs*

A different approach to dieting, this is what I am taking. No points and a couple times I wanted that scale and 2x I stepped on it. Nasty validation and it proved NOTHING! But still 2x is much improvement over the past normal times I would get on that little beast. Lena called her fridge the beast, well the scale is a different kind of beast. Anyways. The beast tells me good things this AM. I am down a couple pounds and that is reasonable and surprising too. I know I ate more food then usual but I TRIED to keep things portioned. I am going to do the same thing this week. JUST LIVE and not worry so much! By my old assessments of things I would have said this was a bad week, but it was fine. I upped my activity when I needed to and for the most part did not think about my journal or points. If anything the closer I got to today, I did think twice about eating at night. Since I have been eating as much as I felt was a good amount to just feel satisfied, I have not been hungry at night. Sure I ate sometimes just out of a desire to have a little something, but it was all fine and good. ONLY one night did we eat fast food and that was the strangest night for dreams…..lol Again, balance. I worked out pretty consistently, but I also had the last 2 days off from my workouts. I am back at it today, but I think I needed a breather from the thoughts of weight loss (good advice from a buddy) and indeed, today I do feel so much more refreshed.

NO SCALE until next Sunday. I am putting my foot down, but not on the scale !!!

Keeping things healthy! And of course allowing for my treats. And there are some good choices out there that still feel slightly indulgent.

But this is my relationship with food. When I am good in my mind, food is a breeze. When I am stressed with life or people, all of the not so good foods and huge portions seem intriguing and almost beyond my will power. This week I challenge myself to take as many emotional moments as possible (let there be as few as possible, please *prays*) and just deal better. Maybe this means exercising or taking a little walk, or maybe it means choosing some healthier carbs (the mind and body likes these in stressful times) with protein to settle myself. Having something to eat does not have to be the beginning of a huge binge. Even if it is just a little, it does not have to spiral. I have thought about this, the harder I try not to sometimes it just makes me want more, so why not think that it is okay to have a medium sized bowl (a good cup) of cereal (lots of cinnamon, little protein, both of which will slow those sugars up and ease them into the bloodstream). One time this week I realized when I allowed myself to have something when I was stressed, I DID NOT EVEN WANT IT. If I had said, no that is not what a good dieter does (lol), then I would have wanted it, LIKE ALWAYS. So, this is how I work. GOOD TO KNOW!!! *rolls eyes*

With patience and some commitments all will be exactly how they should be.

I hope that everyone is having a super weekend and is ready to start off a great week. My thoughts and prayers do go out to all who are struggling, especially those who are struggling with health problems or the not knowing and waiting. Hugs to you all.

Tea cheers (Organic White Chai Tea this morning….. )

I realize this blog is very hard to read.  I always see the converse of things, so my apologies for the insides of my head only at this time.  Back and forth…. tis my way to demonstrate BALANCE.  :)  Who knew that I could find balance in some confusion

So there is no magic pill for the legs and behind and that is just fine with me. I am learning that all good things are going to come to this good girl with time and effort. My effort…lol. This really may take some time!!! I do not want to lose anymore up North. I see bones! LMAO. So, I am trying to not go below 1500 calories and I am working my behind off with the following exercises. I am also keeping up with the cardio and flexibilty type exercises like yoga. I should say I have learned of another exercise that helps with improving the bottom. Maybe you have heard of it, squeezing your bottom with every step you take? So they say. Hehe……

1 - Mule kicks (on knees) - 4 x 10

2 - Walking Lunges - 4 x 10

3 - Squats - 4 x 10

4 - Hip Thrusts or Butt Bridges - 4 x 10

5 - Leg raises/Kickbacks - 2 x 20

The gym was great over the weekend meaning I was there and I did not poop out. I really was not feeling like it, but we went. Did not do fabulous, but I think that was because I did not eat my complex carb breakfast….naughty naughty me. Anyways as we were coming home I was chowing down on a 7 grain salad from the deli at Sobeys. Ahh… just a couple bites since I was bitchy and I think my blood sugars were low. Really, MUST eat my oats or something like that before lifting weights. Well that was my Dumb Moment and I learned my lesson.

As for the sugar, *crouches in fear* I was not Perfect (lol), but I was better then I ever recall on a weekend. I purchased an energy bar last week (so David and I could share instead of having a rich dessert) that had a little sugar and sucralose in it. The idea being that that would be a better choice because along with a very small amount of sugar there was some good protein too. So I had half of that and last night, no refined sugar, but I did make a small hot chocolate (1/2 c. milk, 1/2 c soymilk, about 3/4 T. of dark cocoa, little sucralose/Splenda and a dash of cinnamon). Gotta say, YUM! So this was a great weekend for me.

Well sometimes I wonder, why write anything? Sometimes I have felt like I should not write because it bothers me that various people might be reading my words from afar and not actively participating on this site. I am not even talking about friends who I have shared with them about this site. There are others maybe who are not so genuine or friendly, but this is life. Should I stop sharing because a few rotten eggs? Nah. Not worth it! CERTAINLY not worth my thoughts. Such thoughts make me negative and that is not where I want to go. So onward and positive. Good food. Good exercise. Good readings. Good thoughts. Great buddies. Love ya all. Have a fantastic week!!!

Tea cheers…….

P.S.:  Wisdom comes, but it sure does take it’s time sometimes.  *sigh* 

I am doing pretty well all things in life considered…lol I need to be realistic with myself in that I have been eating a lot more then usual, but maybe that is okay once in awhile. I have been exercising quite a bit too. Eating so little can be another kind of a stress on the body and plus it could be a way to not have the body plateau (with the idea of zigzagging). Well I am back to eating a little less and once I really ease up on that night time snacking, I will be right on the ball.

I should explain where I come from because I think my ideas come off as “know it all” when really I just care. I use to eat crap and I gained and gained and gained. I see my family and others who also are incredibly unhealthy and this makes me sad. Get this, I fear loss! So I fear that people I care about will not be here because of unhealthy lifestyles. I know it is crazy, because if I worry too much, Stress will take me to the grave long before others who may be eating unhealthy and not exercising. I recognize my silly self, but I think it is important that readers know THIS is where I come from when I write what I write. *wink wink*

NOW, I just finished watching Canada AM and Leslie Beck was on talking about the best diets for the heart and weight loss. I am not here to criticize any diets, BUT IT IS TRUE, SOME DIETS ARE DOWN RIGHT UNHEALTHY LONG TERM! Not going to name any names…nope nope nope. But a diet that is 50-60% Carbohydrate - whole grain/complex carbohydrate/high in fruit and vegetables is critical for heart health. While protein is necessary of course (healing, immunity, muscle formation, weight loss) it is critical to eat the foods that provide energy and nutrients that can only be acquired from Carbohydrates. All 3, carbohydrates, protein and fat (good) are essential for optimum health. The exact numbers that work best for some may be individual, but good health does not come from cutting out entire food groups. I am so incredibly passionate about this. I have been all boo hoo because I did not have that old focus. Well sometimes old is better. I have been okay with the occasional junk, big meal after big meal, only to have everything (diet and goal) become foggy. Well along with me slipping a bit, I have also temporarily forgotten what really works for me. I LOVE WHOLE FOODS. I kid you not, I nearly orgasmed all over my damn self this past weekend when someone said that they are eating a whole foods diet. *DOH!* Truly I am so overjoyed when people want to take control of improving their health. I mean I am not all whole food, because sometimes we have to think about convenience (love my V8, sugar-free tomato sauces and canned beans for example), but I think whole foods are great and the answer to our society’s increasing health problems. I am still curious about these whole food stores in the US. Can anyone explain to me what they are all about? Are they just like farmer’s markets?  Nikki told me a bit, but I really want to see how different they are compared to markets.  These are the things that interest me…hehe

So… Me… Focusing….Back to the basics……

Carbohydrates:

Oatmeal, rolled kamut, spelt flakes, quinoa, buckwheat, amaranth, brown rice, millet, beans, lentils, chickpeas, plain popcorn, soymilk, yogurt, FRUITS AND VEGETABLES….. Does anyone have a good cereal suggestion/alternative for All Bran Buds? Just curious. FROM MY EXPERIENCE, I do not get nasty cravings from complex carbohydrates or fruit. I do start to have them when I have had too many simple sugars/junk.

Protein:

Fish, yogurt, tofu, soymilk, food combining from grains and pseudo veggies, meat probably/occasionally

Good Fat:

nuts (almonds, walnuts, pecans), seeds (pumpkin seeds, flax seeds, sunflower seeds, sesame), olive oil. Does any one have a suggestion for a good oil that is good for salads and veggies? I will not be cooking with it.

Condiments: sugar/fat free salsa, Bragg soy sauce, herbs, spices, mustard, sun dried tomato puree,….. anything I know is good.

Thinking ahead will equal success for me. SO this week (until next Friday), my treat is 1-2 meals with cheese (1-1.5 oz of cheese). At present we have a couple different kinds in the house and so I will be making a casserole that has this in it. But this is my treat. I am off sweet things. Plus I am craving things so I am working to get back into balance and good health. I really do not want bread or pasta. Like I said, I am aiming for whole foods this week. I will not be kicking myself if I have a pasta dish… lmao

Thank you to all my sweet buddies for your encouragement. I can not say I have been a bad dieter as I have really been matching my intake with some good workouts. But now I want to feel good again. So, my plan is set. Nothing big, just good and real food.

I guess I am doing Core, but I am keeping track of my points. Love my journal. I have not missed a day. Even if I did not keep track of the numbers I still have been recording the food. It keeps me honest and aware.

Love you all. Tomorrow I catch up with you. I hope you have been doing well. *hugs*

I had a little slip up yesterday. With a little stress, and there has been a bit in the last 4-5 days, it was the wrong time for me to forget my B6 vitamin yesterday AM. Bad girl! lol My whole day was great until last night when I turned into a Twink and loaded up on carbs and too much fat (good and bad and too much!). No guilt. Shit happens. I am aware of what the trigger was and though that is no excuse, it does explain things a little. Anyways, all is well. Today is a better day and it is all semi-planned with work. I will record my intake here just for shits and giggles (lol…. I wish I made that up, but it is from a movie… “shits and giggles”) and return if anything changes.

Intake:

Breakfast- Shake: 3/4 c frozen unsweetened cranberries, 3/4 c blueberries, about 1 T. fresh ginger, 2 T. flax seeds, water (vitamins, including my B6 !), …….Chlorella

Snack- 1/3 c oatmeal sweetened with cinnamon, 1 c. of a shake I made for David - water, pomegranate juice, protein powder, flax, blueberries, cherry yogurt (w/splenda)

Lunch- Veggies, open faced veggie sandwich with veggies, 1 oz. of Colby cheese, pickle, mustard/yogurt/dill dressing, 1 c. homemade carrot/sweet potato soup, (did not have the yogurt b/c I felt full), green tea

Snack- apple, red pepper, Vega, Ca. supplement

Supper- 3 oz salmon steak, 1/2 c. lentil curry, veggie salad (many different kinds, no lettuce), Earl Grey tea

I BINGED !!!

I am giving myself complete freedom these days to know that 28 is likely where I function best with my activity. That is 1400-1500 calories and specifically my metabolism may function optimally here. But I am still “listening” for that hunger and feeding it. Also, this is enough carbs to keep me thinking well, functioning, feeling happy and so anymore points/food will come from protein… well that is the plan. No more thoughts about last night. The Twink has left the building!

Activity: 30 minutes on the elliptical, free weights & leg lifts (about 30 minutes), walk to work (40 minutes)

Actual Workout: 30 minutes of the elliptical, 15 minutes of free weights and leg lifts (hopes to do more later after work… we will see.) and I will walk 40 minutes.

ALL GOOD WORDS, BUT I BINGED….. Moving on!