Thursday, August 19, 2021
Sugar Free Meal Planning
"Just tell me what to eat!"
"Eat Less and Move More."
|After learning to, "Drop Sugar, Lift Weights."|
"Eat For Yourself."
Here are my simple guidelines for meal planning:
"No Sugar, Grains, Vegetable Oils, or Seed Oils."
1. Protein: 1 gram per pound of ideal bodyweight
Meat: Poultry, Eggs, Fish, Tofu.
How many meals per day?
|Sample of a Daily Meal Plan.|
Friday, August 13, 2021
Wednesday, August 11, 2021
Weight Loss Myth #2 Is: Move More
In my last blog post, I cited the Einstein Rule: "Solutions must always be as simple as possible, but not simpler."
Here are the top three weight loss myths:
1. Eat Less.
2. Move More.
3. No Pain No Gain.
They violate the Einstein rule because they over-simplify the process of weight loss.
In this post I'll address the recommendation to, "Move more."
What gets measured gets managed, and once it was discovered that the calorie, which is simply how much heat it takes to raise the temperature of water one degree Farenheit, could be correlated with the quantity of the energy we consume and expend, the calorie became the king of measurements for weight loss.
The Calories in Calories out method of reducing weight relies on this simple measurement of energy: eat less, move more, lose weight.
Simple right? Too simple.
The risk of eating less is that it can stimulate appetite, and lead to overeating.
The risk of moving more is that it can cause excessive fatigue, discomfort, and reluctance to move at all.
In other words, C.I.C.O. can backfire.
So what do we do instead?
Last week I shared the remedy for myth #1, "Don't eat less. Eat Better."
The remedy for myth #2 is, "Don't move more. Move Better."
I have taught literally thousands of fitness sessions, and the physical improvement that result from focusing on the quality of you movement, resting when that quality drops, and then continuing when you can proceed with excellent form, works wonders.
|I learned to rest from Gilda Marx.|
The best compliment I ever got for my training method was when a client shared that she had never followed an exercise program for a year without getting injured before.
The simple, (but not too simple) concept of putting form before duration can be applied to any kind of exercise you want to perform.
Here is a link to a study that covers the kind of training I'm doing right now:
The nine exercises I am using are:
1. Push up
2. Suitcase Squat
3. Dumb-bell Rows
4. Romanian Deadlift
5. Overhead Press
7. Bicep Curl
8. Calf Raises while holding Dumb-bells
9. Tricep Extensions.
I do a bodyweight warmup first, then the resistance training, followed by my dance step practice, and flexibilty routine.
Over the past six weeks, I have lost 5 pounds, reduced my body-fat percentage, and best of all, doubled the amount of full body pushups I can do with excellent form from 3 to 6.
Not bad for a 57 year old woman, and I look forwad to building more strength, balance, and flexibility over the next six weeks.
The most important tip I want you to take away from this post is the idea that you will get excellent results by putting quality first when it comes to moving for fitness and weight loss.
Until next time, be well, train wisely, and eat for yourself.
E-mail me with questions or ideas for future blog posts: firstname.lastname@example.org
Monday, August 2, 2021
The Top Three Myths About Weight Loss Are:
1. Eat Less
2. Move More
3. No Pain No Gain
These three myths have caused enormous suffering to the countless individuals who have struggled to lose weight after cheap food became abundant and skinny bodies became fashionable in many parts of the world during the last century.
The three big myths all have something in common. They violate the Einstein Rule which is:
"Solutions must always be as simple as possible, but not simpler."
All three myths over-simplify weight loss to a devastating degree, especially for people who respond to popular diet and exercise programs by experiencing hunger, fatigue, and injury.
My experience with long term recovery from obesity, and as a personal trainer, certified nutrition specialist, and body transformation coach has taught me that people who have the physiological tendency to store fat in response to the Standard American Diet simply cannot get leaner with Standard American Weight Loss Advice.
Let's take a closer look at myth number one.
"Eat Less." The two biggest promoters of fat building are hunger and cravings for fast foods. Naturally slender people in a state of good physical health have very little trouble choosing nourishing foods. They eat to satiety and get on with life.
People who tend to store food as fat, whether this is a result of genetics, life events, economics, or environment increase appetite to the point of uncontrollable cravings when they try to eat less by counting calories. What gets measured gets managed, and counting calories with apps and food labels makes it easy, so it's no surprise that people try this first.
The trouble is that the foods with fewer calories rarely deliver the amount of nourishment and satisfaction required to turn off the drive to eat. This leads to the anxiety and frustration that can only be relieved by a fast hit of hyper-palatable foods. Once you get on this hunger, craving, overeating roller coaster it takes a highly nutritious eating plan to get you back on solid ground again.
This plan is simple: adequate protein, carbohydrates, and fat for energy and satiety. (But not too much of either one.) The trouble is that these foods aren't the ones that are advertised, marketed, and offered to you at every turn. They are the foods you find at the farmer's market, the butcher, and in the dairy case. These are not the foods you find at work, in line at the the places you shop, or at the drive thru window.
Fat burning, weight releasing, inflammation healing foods generally require you to plan, shop, and prepare. I wrote Sugar Freedom in 2013 to demonstrate exactly how I planned meals, shopped, and prepared food in order to overcome obesity and help my clients and readers literally lose thousands of pounds and inches.
I believe that you will discover your best diet when you take the time to ask, "What foods nourish and satisfy me? What foods make me feel good, not just while I'm eating them, but after I'm done?" The antidote for mythical diet advice is to address the quality of your food and how you react to it before you try to change the quantity of what you eat.
Once your nutritional needs are met, you will have the freedom to adjust how much and how often you eat, because you have replaced the foods that were over stimulating your appetite.
The most important take away is this: trying to eat less of foods that have been specifically developed to cause cravings and drive consumption will only cause more cravings, hunger, and frustration.
The old advice of eating like your grandparents, shopping the outside aisles off the grocery store, and reserving treats for special occasions is actually a lot more helpful than, "Eat less."
In my next blog post, I will address myth number two, and share my experience with what works better.
Then I'll move on to myth number three. All of these myths apply to the goal of finding the individual process that leads you to good health.
Until then be well, and eat for yourself.