I wrote this article for the 5 Day Pouch Test Bulletin published 12/06/2010. For anyone with weight loss surgery who is preparing for a holiday party the advice is timely. I think it defines so well what many of us say our new objective is after weight loss surgery --- to enjoy LIVING!
Not so good conventional advice...
Eat a small meal before the party I'm sure you are familiar with
Tuesday, December 7, 2010
Monday, December 6, 2010
Affirmations or Askfirmations?
I've been reading a lot about stair climbing in the last 48 hours, since I decided to do The Big Climb March 20, 2011. Setting this as a goal, with a weight loss goal of 20 pounds by the time of event seems to have really motivated me. When I want to eat something not on plan, I think about climbing those stairs (like those chocolate truffles someone brought in to work today).
It turns out stair climbing is quite a competitive sport. Who knew? I certainly had no idea.
During my research on how to train (the StairMaster alone isn't go to be anywhere near enough - I have to do real stairs), I came across a very interesting article.
The article is Which is Better: Affirmations or “Askfirmations?” by PJ Glassey, but this is the excerpt that really caught my attention:
Is there a better way?
I am always on the hunt to reduce the need for willpower, because I firmly believe that achieving true fitness doesn’t have to be a battle. This is why I was so excited to read the research study by Dolores Albarracin, published in Psychological Science, April 2010, Volume 21, Number 4. She discovered that phrasing affirmations as a question instead of a statement drastically increased success! When people asked - “Am I going to exercise today?” instead of saying “I will exercise today.” – They were much more likely to follow through.
She found that framing the desired outcome as a question presented a challenge to the person -instead of a requirement that they might rebel against. By asking themselves a question, people were more likely to build their own motivation. The results of this experiment showed that participants not only did better as a result of the question, but that asking themselves a question did indeed increase their intrinsic motivation.
I really like this idea. There's rarely a morning that goes by where I don't have an argument with myself about going to the gym. It's a battle that usually I give up fighting it and just go, but I wonder if it might be easier if I try this approach that PJ talks about. Tomorrow morning I'm going to give it a try.
My food has been pretty good the last couple of days. Although I can't get over the zero Point fruit. It seems that I was spending a lot of my Points on fruit, as well as Points on vegetables because I never ate a 1/2 cup serving of any vegetable (and there were Points in vegetables if you ate more than a minimal sized serving).
Now that I don't have to do that I feel like I have a lot of Points available. I honestly don't know how this is going to work but I'm going to give it a try. I believe Weight Watchers knows what they're doing, but this one seems a little bit too lenient to me. I guess the proof will be in Saturday's weigh in.
It turns out stair climbing is quite a competitive sport. Who knew? I certainly had no idea.
During my research on how to train (the StairMaster alone isn't go to be anywhere near enough - I have to do real stairs), I came across a very interesting article.
The article is Which is Better: Affirmations or “Askfirmations?” by PJ Glassey, but this is the excerpt that really caught my attention:
Is there a better way?
I am always on the hunt to reduce the need for willpower, because I firmly believe that achieving true fitness doesn’t have to be a battle. This is why I was so excited to read the research study by Dolores Albarracin, published in Psychological Science, April 2010, Volume 21, Number 4. She discovered that phrasing affirmations as a question instead of a statement drastically increased success! When people asked - “Am I going to exercise today?” instead of saying “I will exercise today.” – They were much more likely to follow through.
She found that framing the desired outcome as a question presented a challenge to the person -instead of a requirement that they might rebel against. By asking themselves a question, people were more likely to build their own motivation. The results of this experiment showed that participants not only did better as a result of the question, but that asking themselves a question did indeed increase their intrinsic motivation.
I really like this idea. There's rarely a morning that goes by where I don't have an argument with myself about going to the gym. It's a battle that usually I give up fighting it and just go, but I wonder if it might be easier if I try this approach that PJ talks about. Tomorrow morning I'm going to give it a try.
My food has been pretty good the last couple of days. Although I can't get over the zero Point fruit. It seems that I was spending a lot of my Points on fruit, as well as Points on vegetables because I never ate a 1/2 cup serving of any vegetable (and there were Points in vegetables if you ate more than a minimal sized serving).
Now that I don't have to do that I feel like I have a lot of Points available. I honestly don't know how this is going to work but I'm going to give it a try. I believe Weight Watchers knows what they're doing, but this one seems a little bit too lenient to me. I guess the proof will be in Saturday's weigh in.
weight loss tips to lose weight fast
Exercise is a must for fast weight loss
Everybody knows this; exercise is a must for a fast weight loss. With exercise you achieve a lot of things. First you burn more calories and lose weight faster, second you ensure that you will not gain the weight back and third you provide your health with many benefits. What is important is to exercise frequently and to increase the duration of exercise every couple of weeks
For starters you should aim for 30 minute sessions, 3 times per week. As you become more experienced with exercise you should aim for 45 minutes, 5 times per week
Be Active and Indulge in Some Physical Activities Too Many people complain of their habit of munching on snacks or fast foods when they don't have anything else to do. So, you need to get active and make yourself busy in some physical activities. This would not let you get bored and hence you won't eat any junk foods. Moreover, you also get to burn calories by indulging in some kind of physical activity, like playing tennis, cycling, mowing and many other such activities
Be Focused in Your Weight Loss Goal
Quick weight loss can be achieved if you can stick with your exercise regime and dietary plans. It may take some time but it will happen. Stay focused on your goal, and keep reminding yourself on the motivating factors of your weight loss when you are starting to feel disappointed. It is important to share your goal with close friends and family members or even join a support group. Their constant encouragement would spur you on to fulfill your weight loss dream. No man is an island. Remember to put this quick weight loss tip into practice
Reduce the calories you consume
One gram of fat contains twice the calories of a gram of protein or carbohydrate. Limit foods high in fat, choose products with reduced fat and calories, limit the starters and remove fat from meat. You should include in your diet products with fewer calories, like fruits and vegetables. Good selections are also foods rich in fiber. Try to turn from white to black bread and choose whole grain cereal for breakfast
Keep a diary for triggers that hinder weight loss
Keeping a food diary can be a huge asset in successful weight loss. Devote some time each day to record what you have eaten and how much, your hunger level prior to eating, and any feelings or emotions present at the time. A food diary can provide a large amount of self-awareness. It can identify emotions and behaviors that trigger overeating, foster greater awareness of portion sizes, and help you discover your personal food triggers. Study any patterns that emerge from your food diary and identify where you may be able to make more healthful changes. A food diary provides an added benefit of keeping you focused on and committed to your goals. Start keeping a food diary today by printing our food diary
Do not Skip Meal
Eating small frequent meals help to balance your calorie intake throughout the day and also keeps your blood sugar level balanced. Instead of eating 3 big meals, try to eat 5 - 6 smaller meals throughout the day
Everybody knows this; exercise is a must for a fast weight loss. With exercise you achieve a lot of things. First you burn more calories and lose weight faster, second you ensure that you will not gain the weight back and third you provide your health with many benefits. What is important is to exercise frequently and to increase the duration of exercise every couple of weeks
For starters you should aim for 30 minute sessions, 3 times per week. As you become more experienced with exercise you should aim for 45 minutes, 5 times per week
Be Active and Indulge in Some Physical Activities Too Many people complain of their habit of munching on snacks or fast foods when they don't have anything else to do. So, you need to get active and make yourself busy in some physical activities. This would not let you get bored and hence you won't eat any junk foods. Moreover, you also get to burn calories by indulging in some kind of physical activity, like playing tennis, cycling, mowing and many other such activities
Be Focused in Your Weight Loss Goal
Quick weight loss can be achieved if you can stick with your exercise regime and dietary plans. It may take some time but it will happen. Stay focused on your goal, and keep reminding yourself on the motivating factors of your weight loss when you are starting to feel disappointed. It is important to share your goal with close friends and family members or even join a support group. Their constant encouragement would spur you on to fulfill your weight loss dream. No man is an island. Remember to put this quick weight loss tip into practice
Reduce the calories you consume
One gram of fat contains twice the calories of a gram of protein or carbohydrate. Limit foods high in fat, choose products with reduced fat and calories, limit the starters and remove fat from meat. You should include in your diet products with fewer calories, like fruits and vegetables. Good selections are also foods rich in fiber. Try to turn from white to black bread and choose whole grain cereal for breakfast
Keep a diary for triggers that hinder weight loss
Keeping a food diary can be a huge asset in successful weight loss. Devote some time each day to record what you have eaten and how much, your hunger level prior to eating, and any feelings or emotions present at the time. A food diary can provide a large amount of self-awareness. It can identify emotions and behaviors that trigger overeating, foster greater awareness of portion sizes, and help you discover your personal food triggers. Study any patterns that emerge from your food diary and identify where you may be able to make more healthful changes. A food diary provides an added benefit of keeping you focused on and committed to your goals. Start keeping a food diary today by printing our food diary
Do not Skip Meal
Eating small frequent meals help to balance your calorie intake throughout the day and also keeps your blood sugar level balanced. Instead of eating 3 big meals, try to eat 5 - 6 smaller meals throughout the day
atricle source www.healthyweightlossfacts.com/
Sunday, December 5, 2010
A Sweet New Disease Fighter
You already stir it into tea and drizzle it over desserts, but try adding a bit of honey to your homemade salad dressings too. Not only does the natural sweetener pack a dose of polyphenols, a type of antioxidant shown to reduce cancer risk, but a new University of Illinois study found it also prevents dressings from spoiling for up to nine months. For a tasty topper, mix 2 teaspoons of honey with ¾ cup balsamic vinegar and ¼ cup olive oil.
While jetting around the globe with celebrities like Katy Perry, Halle Barry, and Lady GaGa, trainer Harley Pasternak has gotten to sample cuisine from Japan, Spain, and other countries where obesity rates are low and life expectancy is high. “I began picking up on dietary habits that helped these cultures stay slim and healthy—and incorporating them into my own life,” he says. He shared a few of these strategies, which he describes in detail in his new book, 5-Factor World Diet.
“Many people here follow a principle called bara bacbi bunme, or eating until 80 percent full,” says Pasternak. They also wait 20 minutes before heading back for seconds to avoid overeating.
Thanks to supersize portions and sugary ingredients, the food industry has recently been called out for contributing to Americans’ ever-expending waistlines. But three corporations are bucking the trend by supporting eat-healthy strategies that can help you stay slim.
A smarter sliceThe next time you make a sandwich, swap your whole-wheat for rye or pumpernickel. According to a Swedish study, people who ate a slice of rye felt fuller longer. “Rye is higher in fiber, which may mean it’s digested more slowly,” says lead researcher Hanna Isaksson, Ph.D. “That can help fend off hunger.” Because many brands are made mostly with refined flour, look for loaves that list rye as the first ingredient and pack in at least 5 grams of fiber per slice. |  WrapsThese tortillas became the rage during the low-carb craze because they’re less doughy than bread, but that doesn’t mean they’re good for you. “Some warps are so enormous, they can pack up to 500 calories—and that’s before you add the filling,” says Christopher Mohr, Ph.D., R.D., a dietitian in Louisville, Kentucky. Mohr recommends buying a whole-wheat or sprouted-grain variety that contains fewer than 200 calories and at least 5 grams of fiber apiece. To keep calories in check at the fell, look for warps that are less than 8 inches wide. |
Secrets of the slimmest countries
While jetting around the globe with celebrities like Katy Perry, Halle Barry, and Lady GaGa, trainer Harley Pasternak has gotten to sample cuisine from Japan, Spain, and other countries where obesity rates are low and life expectancy is high. “I began picking up on dietary habits that helped these cultures stay slim and healthy—and incorporating them into my own life,” he says. He shared a few of these strategies, which he describes in detail in his new book, 5-Factor World Diet.JAPAN
Stop before you’re stuffed“Many people here follow a principle called bara bacbi bunme, or eating until 80 percent full,” says Pasternak. They also wait 20 minutes before heading back for seconds to avoid overeating.
SPAIN
Share your meals Many meals are centered around tapas, small dishes that are divided among the table. “You get a taste of everything without overdoing it,” says Pasternak.CHINA
Fill up on fiber Research shows that the Chinese consume about three times as much as Americans, mainly because their meals revolve around fiber-rich vegetables, fruits, and beans. Meat is typically used as a garnish to flavor a dish; it makes up only 2 percent of their diet.
How to slim down at the office
Thanks to supersize portions and sugary ingredients, the food industry has recently been called out for contributing to Americans’ ever-expending waistlines. But three corporations are bucking the trend by supporting eat-healthy strategies that can help you stay slim.- Score a healthier snack Del Monte is making it easy with a line of vending machines stocked only with fresh-cut fruits, vegetables, and yogurt dip. Find them in office buildings and health clubs.
- Downsize your soda Now you can pick up a smaller, 90-calorie can of any Coca-Coca soda, including Sprite, Fanta, and Barq’s Root Beer. The company is also moving its calorie information to the front of its packaging to increase awareness.
- Eat more fruit No time to go to the farmers’ market? The Fruit Guys will deliver a box of in-season fruit to your office or home. You can also order an all-organic selection.
Interview with a Kitavan
Kitava is a Melanesian island that has maintained an almost entirely traditional, non-industrial diet until very recently. It was the subject of a study by Dr. Staffan Lindeberg and colleagues, which I have written about many times, in which they demonstrated that Kitavans have a very low (undetectable) rate of heart attack, stroke, diabetes and overweight. Dr. Lindeberg described their diet as consisting mostly of yam, sweet potato, taro, cassava, coconut, fruit, fish and vegetables. Over the seven days that Dr. Lindeberg measured food intake, they ate 69% of their calories as carbohydrate, 21% as fat (mostly from coconut) and 10% as protein.
I recently received an e-mail from a Kitavan by the name of Job Daniel. He's working at the Papua New Guinea Institute of Medical Research in Madang, studying the social and economic impacts of malaria and related health issues in Papua New Guinea. He recalls many details of Dr. Lindeberg's visit to Kitava, which Dr. Lindeberg has confirmed are correct. Job generously offered to answer some of my questions about the traditional Kitavan diet. My questions are in bold, and his responses are below.
How many meals a day do Kitavans eat?
People on the island eat mostly two meals a day. But nowadays, breakfast is mainly comprised of tubers (yam and sweet potato and greens all cooked in coconut cream and salt) and dinner is the same with the inclusion of fish as protein most often. In between these two meals, lunch is seen as a light refreshment with fruits or young coconut only to mention these two popular ones. In between the morning and the evening, we mostly eat fruits as snack or lunch. Generally speaking, there are only two main meals per day, i.e breakfast and dinner.
Do Kitavans eat any fermented food?
There are fermented fruits and nuts like you've said for breadfruit, nuts, yams and not forgetting fish. We ferment them by using the traditional method of drying them over the fire for months. And this fermented foods last for almost one to two years without getting stale or spoiled. Food preservation is a skill inherited from our great grand fathers taking into consideration the island's location and availability of food. Foods such as bread fruit and fish are fermented and preserved to serve as substitutes to fresh food in times of trouble or shortage. Otherwise, they're eaten along the way.
Is this really fermentation or simply drying?
To your query about the fermentation methods we use, apart from drying food over the fire, we also use this method like the Hawaiians do with taro [poi- SJG]. For our case we bury a special kind of fruit collected from the tree and buried in the ground to ripen, which takes about 2 - 3 days. I don't really know the English name, but we call it 'Natu' in vernecular. There's also a certain nut when it falls from the tree, women collect them and peel off the rotten skin, then mumu [earth oven- SJG] them in the ground covered with leaves to protect them from burning from the extreme heat of the fire, both from the open fire on top and hot stones underneath. After a day, the nuts are removed from the mumu and loaded into very big baskets which are then shifted to the sea for fermentation. This takes a week (minimum) to ferment or be ready for consumption at last. After the fermentation period is over, i.e one week some days or two
weeks to be exact, then the nuts are finally ready for eating. The length of time it takes before the nuts are no longer edible is roughly one week.
What parts of the fish are eaten?
As islanders, we eat almost every creature and body part of a sea creature. Especially fish eggs, it is one of the favorites of children. They always prefer it burnt on the fire and consumed greedily. Every part of the fish is eaten except for the feces, gall bladder, bones and the scales.
Is food shortage really rare on Kitava?
Generally speaking it is rare. BUT sometimes we run out of food only if there is a drought and the sea is useless. Otherwise, we tend to use the preserved or fermented foods on the dryer in the kitchen. As you would understand, we have seasons and they affect the type and availability of food on the island. In the beginning of the year, we eat sweet potato, cassava and mostly tuna for protein. During mid year, before yam comes in to replace sweet potato and cassava, taro is then ready for harvest. And then yams are ready for harvesting so the food supply is continued on. OK when yams are harvested, some are eaten, some are stored away for reserve and seedlings. In this way, we don't run out food towards the end of the year before sweet potato would be ready for harvest. So as you can see, the food supply on the island is somewhat planned by our ancestral economists where it continues throughout the year without stopping.
Do Kitavans traditionally eat pork, and if so, how often?
We do eat pork but not that often because pork meat is chiefly regarded important on the island. We only eat pork on special occasions so I'd rather say that pork is only eaten occasionally. In most cases in the middle of the year when the yams are harvested (yam harvest celebrations and towards the end of the year for certain rites and activities). Otherwise the everyday meal is always topped with fish.
How long are infants breast fed on Kitava?
Women breast feed for a minimum of 2 years. But breast feeding is again determined by the size and health situation of the baby. If the baby is looking healthy and big, it is most likely that this baby would be adopted temporarily by someone else so as to be removed from breast milk after two years of age minimum. Child care nowadays is paramount as people start to realize the importance of health and hygiene in general. But Kitavans are well known in that part of the country for their hygiene practices. They also got the provincial and district awards for a 'clean community' in early 90s and right now, they still maintain their hygiene level and awareness.
Are there any other foods that are commonly eaten on Kitava that I might not be aware of?
Bananas, pineapple, corn and watermelons. For watermelon and corn, they are plentiful especially at this time of the year.
Thanks for your help, Job! I know many people will appreciate reading these responses.
I recently received an e-mail from a Kitavan by the name of Job Daniel. He's working at the Papua New Guinea Institute of Medical Research in Madang, studying the social and economic impacts of malaria and related health issues in Papua New Guinea. He recalls many details of Dr. Lindeberg's visit to Kitava, which Dr. Lindeberg has confirmed are correct. Job generously offered to answer some of my questions about the traditional Kitavan diet. My questions are in bold, and his responses are below.
How many meals a day do Kitavans eat?
People on the island eat mostly two meals a day. But nowadays, breakfast is mainly comprised of tubers (yam and sweet potato and greens all cooked in coconut cream and salt) and dinner is the same with the inclusion of fish as protein most often. In between these two meals, lunch is seen as a light refreshment with fruits or young coconut only to mention these two popular ones. In between the morning and the evening, we mostly eat fruits as snack or lunch. Generally speaking, there are only two main meals per day, i.e breakfast and dinner.
Do Kitavans eat any fermented food?
There are fermented fruits and nuts like you've said for breadfruit, nuts, yams and not forgetting fish. We ferment them by using the traditional method of drying them over the fire for months. And this fermented foods last for almost one to two years without getting stale or spoiled. Food preservation is a skill inherited from our great grand fathers taking into consideration the island's location and availability of food. Foods such as bread fruit and fish are fermented and preserved to serve as substitutes to fresh food in times of trouble or shortage. Otherwise, they're eaten along the way.
Is this really fermentation or simply drying?
To your query about the fermentation methods we use, apart from drying food over the fire, we also use this method like the Hawaiians do with taro [poi- SJG]. For our case we bury a special kind of fruit collected from the tree and buried in the ground to ripen, which takes about 2 - 3 days. I don't really know the English name, but we call it 'Natu' in vernecular. There's also a certain nut when it falls from the tree, women collect them and peel off the rotten skin, then mumu [earth oven- SJG] them in the ground covered with leaves to protect them from burning from the extreme heat of the fire, both from the open fire on top and hot stones underneath. After a day, the nuts are removed from the mumu and loaded into very big baskets which are then shifted to the sea for fermentation. This takes a week (minimum) to ferment or be ready for consumption at last. After the fermentation period is over, i.e one week some days or two
weeks to be exact, then the nuts are finally ready for eating. The length of time it takes before the nuts are no longer edible is roughly one week.
What parts of the fish are eaten?
As islanders, we eat almost every creature and body part of a sea creature. Especially fish eggs, it is one of the favorites of children. They always prefer it burnt on the fire and consumed greedily. Every part of the fish is eaten except for the feces, gall bladder, bones and the scales.
Is food shortage really rare on Kitava?
Generally speaking it is rare. BUT sometimes we run out of food only if there is a drought and the sea is useless. Otherwise, we tend to use the preserved or fermented foods on the dryer in the kitchen. As you would understand, we have seasons and they affect the type and availability of food on the island. In the beginning of the year, we eat sweet potato, cassava and mostly tuna for protein. During mid year, before yam comes in to replace sweet potato and cassava, taro is then ready for harvest. And then yams are ready for harvesting so the food supply is continued on. OK when yams are harvested, some are eaten, some are stored away for reserve and seedlings. In this way, we don't run out food towards the end of the year before sweet potato would be ready for harvest. So as you can see, the food supply on the island is somewhat planned by our ancestral economists where it continues throughout the year without stopping.
Do Kitavans traditionally eat pork, and if so, how often?
We do eat pork but not that often because pork meat is chiefly regarded important on the island. We only eat pork on special occasions so I'd rather say that pork is only eaten occasionally. In most cases in the middle of the year when the yams are harvested (yam harvest celebrations and towards the end of the year for certain rites and activities). Otherwise the everyday meal is always topped with fish.
How long are infants breast fed on Kitava?
Women breast feed for a minimum of 2 years. But breast feeding is again determined by the size and health situation of the baby. If the baby is looking healthy and big, it is most likely that this baby would be adopted temporarily by someone else so as to be removed from breast milk after two years of age minimum. Child care nowadays is paramount as people start to realize the importance of health and hygiene in general. But Kitavans are well known in that part of the country for their hygiene practices. They also got the provincial and district awards for a 'clean community' in early 90s and right now, they still maintain their hygiene level and awareness.
Are there any other foods that are commonly eaten on Kitava that I might not be aware of?
Bananas, pineapple, corn and watermelons. For watermelon and corn, they are plentiful especially at this time of the year.
Thanks for your help, Job! I know many people will appreciate reading these responses.
More about Weight Watchers PointsPlus
I know this is only Day Two of me following the new PointsPlus Weight Watchers plan, but I'm totally in love with it. It makes so much more sense than the old plan.
Counting calories works for losing weight. Eat less, move more. Of course it works. With the old Weight Watcher plan there were ways to "cheat". I had been doing it for so long that I figured out how to stretch my Points (but this also increased my empty calories). The problem was I would sometimes (probably too often) choose foods that weren't as healthy because they were lower in Points than a more healthy version of that food. Well, Weight Watchers fixed this problem. Foods that are fake are no longer the better choice because of lower Points.
A perfect example are the Oroweat Sandwich Thins* versus Dave's Killer Bread** (check out the ingredients for both at the end of this post). Two slices of paper thin fake bread, the sandwich thins, were one Point on the old plan. Dave's Killer Bread, 21 Whole Grain (and delicious) was two Points. On the new PointsPlus plan they're both 3 Points. Now I'll always choose the one I like the most and is healthier, Dave's Killer bread!
By the way, Dave isn't a "killer" and he is a real person. He served quite a bit of jail time over the years for drug possession and he was a drug dealer for a while, the lowest form of humanity. However, he's totally turned his life around with the family bakery business. I've actually emailed him a couple of times, and he responded. He's a super nice guy and makes "killer" bread (now available at Costco and Winco). Here's a video on his life story, Dave's Story. It's very interesting how he changed his life.
Anyway, back to the PointsPlus plan...the Points earned for activity have increased dramatically. I earned 14 APs yesterday. Seriously, there's no way I could eat all of those and lose weight. My heart rate monitor (which I think lied to me) said I burned 800 calories in two hours at the gym. Maybe, but probably not. That just doesn't sound realistic, the 800 calories or the 14 Points. According *Bitch Cakes* (who wrote a much better post about the new plan than me), we can only cash in a total of 42 activity Points a week, regardless of how many we earn.
So far, I love this plan. I ate well yesterday and exercised hard. I weighed this morning and saw a small loss from yesterday. I even ate three Clementines and a banana at midnight. Zero Points. This is just so cool. I can hardly wait for Saturday's weighin. I'm expecting great things from myself. J
The Big Climb
I'll probably end a lot of posts talking about The Big Climb in the next few months. I hope I can get some fellow bloggers to join me in doing The Big Climb. If you live in the Seattle area (or even if you don't), let me know if you're interested. I think it would a lot of fun to meet and do The Big Climb together. Start training now!
Also, I've set a weight loss goal for myself:
Which would you choose for the same Points?
*Oroweat Sandwich Thin ingredients (not listed on their website!). Seriously, this stuff is disgusting.
Whole wheat flour, unbleached enriched wheat flour [flour, malted barley flour, reduced iron, niacin, thiamin mononitrate (vitamin B1), riboflavin (vitamin B2), folic acid], water, cellulose fiber, wheat gluten, yeast, sugar, cracked wheat rye, polydextrose, salt, ground corn, canola and/or soybean oil, preservatives (calcium propionate, sorbic acid), grain vinegar, guar gum, cultured wheat flour, brown rice, oats, mono-glycerides, soybeans, triticale , barley, flaxseed, millet, citric acid, sodium stearoyl lactylate, sucralose (note...sucralose is Splenda!), soy lecithin.
**Dave's Killer Bread, 21 Whole Grain ingredients (listed on his website). I know what every single one of these ingredients are without Googling them. J
Organic whole wheat flour, organic cracked whole wheat, water, organic evaporated cane juice, grain mix (organic whole ground flaxseeds, organic whole flaxseeds, organic sunflower seeds, organic oats, organic pumpkin seeds, organic millet, organic rye, organic brown rice, organic triticale, organic barley, organic unhulled sesame seeds, organic black sesame seeds, organic amaranth, organic buckwheat, organic spelt, organic blue cornmeal, organic yellow corn, organic kamut, organic poppy seeds, organic quinoa, organic sorghum), organic wheat gluten, organic oat fiber, organic molasses, sea salt, yeast, organic cultured wheat.
Counting calories works for losing weight. Eat less, move more. Of course it works. With the old Weight Watcher plan there were ways to "cheat". I had been doing it for so long that I figured out how to stretch my Points (but this also increased my empty calories). The problem was I would sometimes (probably too often) choose foods that weren't as healthy because they were lower in Points than a more healthy version of that food. Well, Weight Watchers fixed this problem. Foods that are fake are no longer the better choice because of lower Points.
A perfect example are the Oroweat Sandwich Thins* versus Dave's Killer Bread** (check out the ingredients for both at the end of this post). Two slices of paper thin fake bread, the sandwich thins, were one Point on the old plan. Dave's Killer Bread, 21 Whole Grain (and delicious) was two Points. On the new PointsPlus plan they're both 3 Points. Now I'll always choose the one I like the most and is healthier, Dave's Killer bread!
By the way, Dave isn't a "killer" and he is a real person. He served quite a bit of jail time over the years for drug possession and he was a drug dealer for a while, the lowest form of humanity. However, he's totally turned his life around with the family bakery business. I've actually emailed him a couple of times, and he responded. He's a super nice guy and makes "killer" bread (now available at Costco and Winco). Here's a video on his life story, Dave's Story. It's very interesting how he changed his life.
Anyway, back to the PointsPlus plan...the Points earned for activity have increased dramatically. I earned 14 APs yesterday. Seriously, there's no way I could eat all of those and lose weight. My heart rate monitor (which I think lied to me) said I burned 800 calories in two hours at the gym. Maybe, but probably not. That just doesn't sound realistic, the 800 calories or the 14 Points. According *Bitch Cakes* (who wrote a much better post about the new plan than me), we can only cash in a total of 42 activity Points a week, regardless of how many we earn.
So far, I love this plan. I ate well yesterday and exercised hard. I weighed this morning and saw a small loss from yesterday. I even ate three Clementines and a banana at midnight. Zero Points. This is just so cool. I can hardly wait for Saturday's weighin. I'm expecting great things from myself. J
The Big Climb
I'll probably end a lot of posts talking about The Big Climb in the next few months. I hope I can get some fellow bloggers to join me in doing The Big Climb. If you live in the Seattle area (or even if you don't), let me know if you're interested. I think it would a lot of fun to meet and do The Big Climb together. Start training now!
Also, I've set a weight loss goal for myself:
Lose 20 pounds in time for the Big Climb
March 20, 2011
The Big Climb Goal weight: 158 pounds
15 weeks - 1.3 pounds per week
I hope everyone is enjoying the new plan as much as me. Here's to a great day and a great week for all of us!
~~~~~~~~~
Which would you choose for the same Points?
*Oroweat Sandwich Thin ingredients (not listed on their website!). Seriously, this stuff is disgusting.
Whole wheat flour, unbleached enriched wheat flour [flour, malted barley flour, reduced iron, niacin, thiamin mononitrate (vitamin B1), riboflavin (vitamin B2), folic acid], water, cellulose fiber, wheat gluten, yeast, sugar, cracked wheat rye, polydextrose, salt, ground corn, canola and/or soybean oil, preservatives (calcium propionate, sorbic acid), grain vinegar, guar gum, cultured wheat flour, brown rice, oats, mono-glycerides, soybeans, triticale , barley, flaxseed, millet, citric acid, sodium stearoyl lactylate, sucralose (note...sucralose is Splenda!), soy lecithin.
**Dave's Killer Bread, 21 Whole Grain ingredients (listed on his website). I know what every single one of these ingredients are without Googling them. J
Organic whole wheat flour, organic cracked whole wheat, water, organic evaporated cane juice, grain mix (organic whole ground flaxseeds, organic whole flaxseeds, organic sunflower seeds, organic oats, organic pumpkin seeds, organic millet, organic rye, organic brown rice, organic triticale, organic barley, organic unhulled sesame seeds, organic black sesame seeds, organic amaranth, organic buckwheat, organic spelt, organic blue cornmeal, organic yellow corn, organic kamut, organic poppy seeds, organic quinoa, organic sorghum), organic wheat gluten, organic oat fiber, organic molasses, sea salt, yeast, organic cultured wheat.
Speeding Up Your Metabolism: How to Speed Up Your Metabolism Plan
Speeding Up Metabolism: Perfect for Women who are too Busy to Diet
New science reveals the food formula that speed up your metabolism and trains cells to burn 32 percent more fat - and keeps those metabolic fires burning 'round the clock.
- Burn 32% more fat than with Zone, Atkins or South Beach
- Cut Cravings by 81%
- Lower LDL cholesterol by 23 points
Over the years, as experts have debated the best way to lose weight, two strategies have stood out as superior: consuming more protein and eating five or six mini meals per day, thus, speeding up metabolism. And now ground-breaking research reveals that combining these two approaches guarantees unrivaled results.
Scientists at the University of Wollongong in Australia found that eating a high-protein meal triggers a 35 percent spike in metabolism that lasts four hours. "Harnessing this power five or six times daily keeps metabolism high, so the body is burning fat at its peak 24/7", says nutrition researcher Tom Venuto, author of The Body Fat Solution (Avery, 2009). And studies at Tufts University at Boston suggest that spreading protein intake over five or six meals is so effective in speeding up metabolism that it results in 32 percent more fat loss than traditional low-carb plans.
How Speeding Up Your Metabolism with Protein Mini Meals Pare Pounds
When women consume frequent protein-rich meals, they effortlessly cut their daily caloric intake by as much as 55 percent. That's because the meals suppress the stomach's production of the hunger-triggering hormone ghrelin and simultaneously increase the small intestine's formation of peptide YY, a powerful appetite-controlling compound. "What's more, some of the amino acids in protein, including phenylalanine and glutamic acid, are absorbed right into the brain, where they dampen carbohydrate cravings and reduce appetite for up to three hours straight," adds David Heber, M.D>, Ph.D., a professor of medicine and public health at UCLA.Even better, one of protein's building blocks, leucine, specifically targets belly fat. Research in the journal Diabetes reveals that this amino acid switches on weight-controlling genes within the omentum, the fat-laden abdominal tissue that is so difficult to shrink. This prompts the body to release- and burn - 25 percent more fat from this region than it does on low-protein diets.
Another boon for the body: Women who adopt this dietary strategy retain three times more metabolism-revving muscle tissue during weight loss, according to research at Purdue University in West Lafayette, Indiana. "If you maintain 12 pounds of metabolically active muscle as you lose weight, you'll burn 130 more calories every day just sitting still", says Venuto. "And that saved muscle will make you look sleek and toned, so you won't end up with that skinny yet flabby look that's common with low-protein plans".
All told, speeding up your metabolism with protein mini-meal method is so effective; it's helped thousands of women shed up to pounds of stubborn body fat every week.
And a Slim Body is just the beginning...
Protein-rich mini meals also spur dramatic improvements in health and well-being. USDA scientists report that eating frequent meals lowers cholesterol levels by 23 points - enough to cut heart disease risk in half. And according to researchers at the University of Alabama at Birmingham, mini meals also:-Increase energy by 75 percent
-Cut risk of indigestion by 32 percent
-Reduce food cravings and hunger pangs by 81 percent
-Lower risk of insulin resistance by 50 percent
-Reduce heart-harming triglycerides by 40 percent
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High Protein Diet Plan: A Meal Plan that Helps You Lose Weight Fast and For Good
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