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You’re an Individual, Lose Weight as One!

Everyone’s lives are chemically differently with various bone structure and stress levels so there’s really no “one-size-fits-all” diet plan.  Besides you don’t want to rely on a “diet” – you want to change your lifestyle.

An adult’s caloric intake should never drop below 1200 calories or your metabolism will begin shutting down and physiologically you’ll gain when you eat “normally” again. Keep things simple, slow and steady. I suggest reducing 500 “junky” calories per day x 7 days = 3500 calories which equals a pound of fat loss safely per week. Add daily exercise and you’ll lose even more of course.

You must eat!!! Starvation never works.Your body is like an engine. It needs to be kept powered with energy to produce energy; that’s the First Law of Thermodynamics. So strive to consume mini-meals throughout the day.

Keeping it simple, here’s a suggested sensible typical daily eating plan that can be adapted to fit your schedule:

For Breakfast:  Choose 4-8 oz. of good quality yogurt, Dannon Natural or Mountain High are my favorites. Eat yogurt first. Why? Because the good bacteria strengthens your immune system’s digestion track. (Also the natural   liquid whey contains weight loss properties.)

Most nutrients get dispersed out of the small intestine so if it’s clogged up, it can’t function properly. In a hurry? Create a quick smoothie with yogurt, a banana, orange juice, ice and 1% milk.  I call it my “magnesium-potassium” shake.

Then consume 3/4 cup of a high fiber (5 grams +) flavorful cereal like Great Grains, Shredded Wheat, Raisin Bran, Grape nuts, Kashi products. If you have high cholesterol, choose soluble fiber which turns into a gel, like oatmeal, reducing bad cholesterol. Insoluble fiber, like bran, push waste through your digestion system so you’ll absorb nutrients efficiently.  Add a banana, raisins or berries for additional fiber. Use almond, soy, 1% milk (2% is 40% fat).

Carbohydrates remain 15 minutes – 3 hours in your digestive system, depending on the amount of fiber contained in the carbs which lasts longer. Then increase water. You’ll feel fuller because fiber expands, which also slows down insulin dispersion.

Mid-morning:  Bring a snack to work like a 1/4 cup of walnuts, an apple, red grapes, banana or other fruit for brain function. Your brain feeds primarily on glucose.

Lunch:  Choose low-sodium or homemade soups, a salad with protein/colorful greens for nutrients, a low-sodium  microwaveble meal, a small  veggie/low-cal sandwich, one brought from home on whole wheat.  You can also bring ‘planned-overs’ from last night’s dinner.

Proteins last in your system from 2-4 hours. We only burn up about 30 grams of protein in 2 1/2 hours so don’t over-indulge!

Afternoon snack: If you won’t arrive home until late, try carrot sticks, 2 thin slices of light cheese on 4 Triscuits. a tablespoon of peanut butter on two low-fat crackers, apple or a cup of herbal tea.

Home now, go for a walk to relieve stress or listen to music, take a short bath and de-stress before eating.

Dinner: Lots of choices!! Consume 3-4 oz. of lean protein, sirloin, pork loin, chicken breast, shrimp, crab, tuna, any white fish.

Eat 5x’s more water-based vegetables than meat, (broccoli, garden salad, sliced tomatoes, cucumbers) a whole grain such as a baked potato, pasta, corn, peas, bread.  Avoid frying your food and enjoy the taste of grilled, broasted or baked choices.  Add olive oil or canola oil to your salads and use real butter sparingly.

Desserts?  Indulge in one individual dark Dove, Ghirardelli or other fine high quality chocolate and savor the taste.

You’re in control now.  Making the right decisions is empowering!!!

“But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified.” (1 Corinthians 9:27)

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Good Intentions and Physiological Truths

This time of year everyone “resolves” to lose weight. A tightrope walker doesn’t resolve to walk across the rope, he commits himself to successfully completing his goal every time!

When we get married, we don’t resolve to love the person we are marrying. “Gee I hope I can love them forever . . . ” No, we vow to remain committed to them through good and challenging times.

I’d rather people commit themselves to becoming healthier than resolving to lose weight.

Health is more important than weight loss. When one eats right, they naturally become slimmer because the body’s homeostasis kicks in. Homeostasis is simply a fancy word for the body’s natural innate physiological balance.

Throughout the holiday season, from Thanksgiving to New Year’s, you, like me, probably attended a myriad of special events, parties and other functions. We bring out the best of our recipes to honor those around us.

Trouble is, most of these special culinary delights are loaded with fats and simple sugars creating an acidic environment in which our body labors for proper balance. There is nothing wrong with a little natural sugar or butter occasionally but now we must start to rid ourselves of the toxins which rage within our system, preventing an optimum healthy environment.

Many vow to begin a new year with a clean slate. They create resolutions – to resolve to “do better” through sheer willpower. I resolve to lose 50 pounds or not consume chocolate.

I’d urge you, rather than “resolve,” to commit to a healthier lifestyle:

1. Be mentally ready or you are simply spinning your wheels, wasting time. You’ll lose of course but if you can’t reach or maintain a particular diet goal, you’ll start to yo-yo, losing muscle and gaining fat back.

2. Educate/research before falling for a false diet plan. Everyone is on some kind of diet, for a diet is only what one consumes each day. The only good “diet” is one you can sustain for a lifetime! So create a balanced one with more fruits, vegetables, whole grains, nuts, seeds and herbs as God encouraged in Genesis 1:29.

3. There is no secret formula to weight loss. True health comes from a balanced plan of nutrient-dense natural foods. (Mediterranean, DASH or Volumetric plans.) God originally created every nutrient in the Garden for a specific purpose; to maintain a healthy lifestyle. Mankind messed it up.

Stay away from the artificial chemicals, dyes, preservatives and unnatural man-made products as much as possible. Those cannot metabolize in the liver. There they fester, creating a human chemistry lab where all sorts of diseases and cancers could evolve.

Commit yourself to becoming healthier. It’s not simply a matter of willpower. It’s more complicated than that. It’s a matter of understanding physiology and how the hypothalamus controls your appetite and regulates nutrients. It’s a matter of emotions connected to food. Use my search engine to read my post: Sometimes a cookie isn’t “just a cookie” to understand how our feelings connect to our food choices.

Don’t  believe the lies of today’s false diet gurus who profess, “surely you won’t die if you try this diet plan.” As a nutritional counselor for over 25 years, I can assure you that yes, some do die following false prophets of hope.

“So stop telling lies. Let us tell our neighbors the truth, for we are all parts of the same body.” (Ephesians 4:25 NLT)

I am committing myself to posting more often this month to provide mental, physical and spiritual truth to those who are desperate to lose weight. I’m begging you to avoid those who profess outrageous dietary claims.  Stay tuned.

 

Thinking of “Dieting?” Let’s Be Practical, Read This!

It’s nearly the start of the “Diet-Season” when millions enthusiastically begin a diet on January 2nd and . . . usually fall off that bandwagon three weeks later. Why?

Failing on a diet plan is usually not because we don’t know what we should do. Most realize we:  1. eat less 2. exercise more 3. slow down and 4. drink water, etc., etc. . . . Yet we fail time and time again, even when we believe we are doing the right thing! That’s frustrating and self-defeating.

Weight loss is much more than mere willpower. There is no magic formula. Since we are each uniquely created, it’s primarily an individually  mental, physiological and Spiritual challenge. It’s also a matter of understanding the scientific reasons behind the “why” we can self-destruct.

My book, “Life’s Too Short to Eat Bad Cheese . . .” will make the perfect  motivational New Year’s gift this year. It’s not simply another diet book. With over 241 pages of practical lifestyle applications, it encourages a brand new mental, physical and spiritual approach to becoming a New Creation:

“Therefore if anyone is in Christ, he is a new creation. The old has passed away. Behold, the new has come!”  (2 Corinthians 5:17)

“Life’s Too Short to Eat Bad Cheese” (Nutritional & Life Lessons God Teaches Us) addresses such topics as:

  1. Strive for excellence, not perfection
  2. Why losing weight isn’t simply a matter of willpower!
  3. Why sometimes a cookie isn’t “just a cookie”
  4. Why dieting is like the Westminster Dog Show
  5. Why you can’t outsmart a fat cell
  6. Why physiologically, fad diets never work
  7. The secrets to weight loss success and so much more!

Truth is, God never meant for us to live on complicated, fallacy-laden, restrictive diet plans which clearly reject our Maker’s fundamental psychological, physiological and spiritual wishes.

Healthy-living is not adhering to a “penance principle” of restriction and suffering.  God set Adam in a Garden for a reason and provided the perfect Master Plan for health. Yet people needlessly consume “magic” formulas: “sticks and twigs,” processed packaged foods, drink tasteless protein shakes or restrict their diet needlessly.

Why? There is no need to deny oneself chocolate, cheese, eggs, potatoes, bananas, shrimp or any other food while consuming only rice cakes and celery. Avoidance and flagellation will not get one closer to God unless he enjoys living as a monk!

God gave us the perfect dietary plan in Genesis 1:29 and 9:3. He also instilled us with common sense. I address the fact that we’ve each been formed uniquely with a different chemical make-up. There is no one-size-fits-all diet plan but there are physiological truths we should live by!

“Therefore, whether you eat or drink, or whatever you do, do everything for God’s glory.” (1 Corinthians 10:31)

Discover true vitality through a sensible every day eating plan, honoring God in the process!

“Life’s Too Short to Eat Bad Cheese” is filled with realistic illustrations, practical applications and beneficial common sense! If one concentrates on nutrients, they will naturally be healthier because their body will crave healthier choices while resisting uncontrollable cravings. But how does one do that??? I explain how.

Read this book to discover by which means you can become stronger, develop strategies and routinely overcome temptation, becoming confident as a New Creation!

UPDATE: Don’t be dismayed (if it’s still there) by seeing the amazon price of $47.82 – amazon is holding my publisher hostage in order to receive 40% commission! The Ingram Group is negotiating for us.

The paperback book can be purchased from Outskirts Press at the very affordable price of $13.46, or amazon.com or Barnes and Noble as well as in e-book format for only $7 on  https://outskirtspress.com/lifestooshorttoeatbadcheese.

Please don’t give up and settle for second best!  You are worth far more than that!

Surviving the “Eating” Season

This time of year, one might receive more dinner party invitations than time allows. So how can one stick with an eating plan without adding inches to the waistline? First, don’t stress out.

ELLIE’S “HOLIDAY HEALTHY-EATING” PLAN

Policies to Strive For: 

  • Start out with a (if possible) smaller  plate. Strive for 5x’s more vegetables covering it than meat. Simple. No weighing or measuring.
  • Cover your plate with nutrient dense vegetables such as broccoli, asparagus, green beans, peas, red/green peppers, onions, cauliflower, Brussels sprouts.  (Physiologically, these foods create an alkaline environment in which cancer cells cannot thrive.)
  • Consume 4-5 cups of vegetables daily. Vegetables are primarily water so you’ll hydrate yourself while consuming nutrients and fiber!
  • Lean meats:  3-4 ounces of lean meat is all you need at one time, (approximate the size of a deck of cards).
  • Your body needs variety. Vitamins, minerals, amino acids, enzymes, phytonutrients have different responsibilities. Everything’s meant to work together for good. Disregarding a vital nutrient will change your body’s chemistry.

Don’t allow guilt or faulty thinking to blind you to facts:

Many dieters avoid beef.  There’s no need to do so. London Broil, Filet Mignon, Sirloin Steak, Tenderloin, eye of round or top round have approximately 6 grams of fat per 3.5 oz serving.  Dark meat chicken, (legs/thighs) actually has a higher fat content at 11 grams per serving.

Beef also contains high amounts of B12 which is an energy vitamin!  That doesn’t mean you should eat beef every night. Consume  chicken, turkey or pork for variety. But a steak sandwich?  No problem.  Grill Sirloin, slice 3 oz, place on a whole grain roll, smother it in grilled mushrooms, peppers and onions, even add a thin slice of mozzarella. Include a green salad with 1 tbsp dressing. Are you suffering? No. Food should have flavor and be enjoyable to eat!

Lean pork, (loin) contains Thiamine, the “feel-good” vitamin.  Add herbs, garlic, fruit, seasonings and consume nutrients!

Any broiled, grilled or baked fish; Tilapia, salmon, Swai, halibut, codfish, shrimp are wonderful additions to your eating plan.  Add seasoning such as lemon, herbs, wine or salsa over fish for variety.

Add a whole grain; potatoes, corn, brown rice, barley, pasta. You mean I can eat potatoes too?  Aren’t potatoes bad for me?  A potato contains vitamins A, E, D, K, C, B1, B2, B3, B6, folate, choline, calcium, iron, magnesium, phosphorus, potassium, zinc, copper, manganese and selenium. Does that sound like something God wants you to avoid?  Resist covering with tons of butter, sour cream or drowning it in oil and it’ll stay healthy. Sweet potatoes are even more nutritious!

Pasta? Again, buy fibrous whole grain. Create tomato sauces with lots of vegetables! I’ve replaced heavy cream with a smaller amount of Neuchâtel/light cream cheese and parmesan, creating a fabulous 20% fat alfredo sauce!

Your typical dinner should look like this:  60% fresh fruits, vegetables and whole grains. 15% comprise grilled, broiled or baked lean protein. The rest, 25%, can be filled with good fats: olive, canola oil, avocados, salad dressing, coconut, nuts or an occasional desert. We are adults, we live under grace and we can choose what we want.

Begin your New Year determined to be a New Creation.

Therefore, if anyone is in Christ, he is a new creation. The old has passed away; behold, the new has come.”  (2 Corinthians 5:17)

 

WINTER HAIR CARE TIPS

The Christmas and holiday season will affect our skin and hair. This lovely lady is now following my blog and her practical tips are easy to read and follow.

Stress will affect the hair. (And you must admit this season is a stressful one!) Also all the social events, delicious but non-nutrient dense choices will wreck havick on our skin and hair. I’d also recommend a cinnamon and honey mask for your skin along with these great practices. Relax and don’t forget to breathe!!! Remember the real reason for the season, ❤

“Charm is deceptive, and beauty is fleeting; but a woman who fears the LORD is to be praised.”   ( Proverbs 31:30)

WOMEN 140

Hi friends,here I am with an another new post.In my previous post I shared my thought on how to pamper your skin during this winter season.After skin care we all think about our hair care regime because winter takes its toll with flying hair, dry scalp and styling problems caused by wearing hats. In the winter months, hair needs a lot of tender loving care.

Now that the winter months are upon us and the days are much colder, it’s time to start thinking about ways to protect our hair from the damage that the winter elements can cause. Here are some key tips and tricks to keep your hair and scalp healthy during winter.

Winter-Hair-Care-Tips

  1. CLEAN YOUR HAIR : Always make sure that your hair is clean and keep it dirt free. Pollution makes our scalp dirty,results itching problems and dandruff.One very simple tip is to wear a hat when out…

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Enjoy the Company as Much as the Food!

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Sorry, but what better verse for Thanksgiving than this:

“whose end is destruction, whose god is their appetite, and whose glory is in their shame, who set their minds on earthly things”  (Philippians 3:19)

It is common knowledge that between Halloween and New Year’s most people gain ten pounds. Now string that out to the Super Bowl and Valentine’s Day, not to mention the play-off games and we pile on additional poundage! Thinking it  over  next spring, when one’s clothes don’t fit anymore, it’s one of those “well, it seemed like a good idea at the time” moments.

When is enough, enough? Why do our good intentions go by the wayside as we lose control at Thanksgiving, gorging ourselves on sweet potato casserole and pecan pie? Even Thanksgiving leftovers are great! Realize this day is special and still maintain discipline.

And how do we do that and not feel deprived?  It’s all about choices.

First, chew your food slowly while consuming quality nutrients.

Turkey is a lean protein with approximately 340 calories for 6 ounces. Lots of B vitamins and an enormous amount of minerals including selenium. Turkey makes us happier. Cut a smaller 3 ounce (170 calories) serving into tiny pieces, eat slowly and enjoy!

Want stuffing or mashed potatoes and gravy? Enjoy smaller portions: 1/4 cup of stuffing is 90 calories, 1/4 cup mashed potatoes is 75, a  drizzle of gravy over both is about 65. A 1/8 cup of sweet potatoes (without tons of brown sugar and marshmallows) are 40.

Your plate is already getting full!

Now you need veggies. Select broccoli or green beans (not the 225 calorie casserole!) at 25 calories per 1/2 cup or an entire cup of garden salad at 50 calories and a drizzle of  1 1/2 teaspoons of olive oil and apple cider or balsamic vinegar with herbs at 60 calories.

Cranberry sauce is surprisingly high in calories. A sliver,  1/4 inch thick has 100 calories. Your choice: Is it worth it or would you rather have dessert? You’re in control of your decisions. Feel empowered yet?

A dinner roll has 110 calories, but sop up the gravy instead of buttering it, and you’ll save 60 calories towards dessert. Again consciously make the choice, “this or that.”

Without dessert, the caloric count above could total 1,000 calories, depending on your choices and drink selections.  Don’t be discouraged. Normally someone would consume 1400 to 2,500 calories daily depending on one’s weight or if he’s cutting down purposely for health reasons. It’s a special day but God doesn’t want you idolizing food!

There are specific factors that can instill discipline on Thanksgiving.

  1.  “Smoosh” out your selections so mentally it seems as if there’s more on your plate than you really have and no one will ask, “Is that all you’re eating?”
  2. At home beforehand use a measuring cup to visualize sizes before spooning out selections.
  3. Make this holiday a social occasion and not an eating occasion. Enjoy fellowship and stretch out the meal. It takes twenty minutes for one’s brain to recognize it’s full.
  4. Sit with your back to the food if your family serves buffet style or when done, remove your plate (or yourself) so you aren’t tempted.
  5. Drink only water with lemon with your meal and save even more calories! A 5 ounce glass of red wine has 125 calories.
  6. Take a walk after dinner. The fresh air will invigorate you and burn calories.

Wait to eat dessert.  Choose pumpkin pie over apple today. A 1/8 serving of apple pie is about 410 calories, pumpkin is 200 and pecan, 480 (with a dab of whipped cream increase those by 65 calories.)

Enjoy, don’t stress. God Supplies Bountiful Blessings; so please remember those today. Happy Thanksgiving everyone!

Are You Goal-Minded or Wandering Aimlessly?

My husband and I have crossed this country twelve times, as well as lived and traveled extensively in Europe. During my husband’s military career, when it was necessary to transfer to a new duty station, I would always be curious about our next home. I’d research as much as I could about the area, contacting the Chamber of Commerce for information, search for a realtor and so on.

As we traveled, we always had a map and a daily mileage goal. Without an intentionally defined goal we would have wandered aimlessly. We probably wouldn’t have reached our destination without a lot of frustration.

Doesn’t that also sound like many without a clear health goal?

The same principle applies. Before a smart person can accomplish an objective, they lay out a strategy of how to get there. As much as we’d like a “beam me up Scottie” instantaneous weight loss result, it’s not going to happen this side of Heaven. Besides that, the journey is as important as the destination. If we could have instantly arrived in Monterey, California from Washington DC, we would have missed the Grand Canyon, Mount Rushmore, Graceland and so much more! What a loss.

With health goals, you’d also be missing out too. Since 0nly you physically live inside your body, only you can develop strategies, overcome challenges, gain confidence and become victorious.

Don’t make goals complicated. Start with only one and build upon it.

Write out realistic goals and track progress.

In spite of advertising claims proclaiming, “you can lose 10 pounds in a week!” it ain’t gonna happen healthily! It takes 3,500 calories less each day to lose one pound of fat. Do you even consume that many daily calories daily? (Probably the only time I did was on a cruise and I was miserable!)

A slow, steady weight loss of 2, maybe even 3 pounds per week will allow your body to adjust and keep the weight off. If you lose too quickly your metabolism slows; believing you are ill, it attempts to hoard calories as protection.

Remember anyone can lose weight on fad diets but as a nutritional counselor for over twenty years, I haven’t met ONE person who kept it off on a crazy diet. Why?

“But each person is tempted when he is lured and enticed by his own desire”  (James 1:14)

Analyze why you eat as you do, (another blog.)

Eat for nutrients!

If you consume good quality nutrients, your body receives all you need for healthy living, creating an active metabolism. Then you’ll overcome cravings when, for example, your brain’s hypothalamus nags you for magnesium. Of course broccoli contains magnesium, so does chocolate – which one do you think you’ll choose?

Create small, reachable goals and make them fun!

Create a weekly spread-sheet chart. For each pound lost, fill in a block. For every five pounds you lose, reward yourself with a non-food reward. The more lost, the larger the reward: bath salts, body lotion, nail polish, new scarf, a book (maybe mine?) a CD, DVD . . . then a BRAND NEW CAR . . . sorry just kidding.

One important factor in weight loss: the only good diet is one you’ll be able to live on forever. God doesn’t expect you to suffer through rice cakes, sticks and twigs. He provided a bounty of natural, fantastic foods to enjoy. The more your body consumes nutritious choices, the more junk food cravings will disappear. Trust me, it happened to me.

Lastly, establish a close support group of positive, encouraging friends!

“Without guidance, people fall, but with many counselors there is deliverance.” (Proverbs 11:14)