I've totally lost track of time. So I'm going to start all over again. Summer is just a busy time, and I've just been too busy to blog.
I've turned my diet around a bit, I'm adhering to the Scharzbein Principle, because my Cortisol is a bit low and this is a very sensible balanced eating plan. http://www.schwarzbeinprinciple.com/
As for exercise, I have been walking and doing some weights, but not so consistently.
I'm having my Cortisol level monitored and based on the levels, I eat and exercise appropriately.
Monday, August 3, 2009
Saturday, June 6, 2009
4 week update
Needless to say the past 2 weeks have been extremely stressful. I had several exams one after the other, and I’ve had to hand in several research papers as well. I still have one more exam and one paper to hand in by the 9th and then I’m officially done. The good news is that I have one more year before I can start providing therapy.
As for staying on track well…., I had two small slips during exam week where I gave in to my stress, caved in and had a cookie on two days, but the biggest slip came today at the end of 4 weeks. It’s been quite frustrating after an initial loss of about 5lbs that I’m stalling, although, I am definitely more toned and can fit into a size 4, the scale has not moved. Now, I do know that this could be due to muscle gain, nevertheless it’s frustrating. I may have to change things up a little or stick with it and see if the same plan will work in a month and reassess at the end of next month. The good news is that one slip does not have to turn into 3-4 days of slips.
As for staying on track well…., I had two small slips during exam week where I gave in to my stress, caved in and had a cookie on two days, but the biggest slip came today at the end of 4 weeks. It’s been quite frustrating after an initial loss of about 5lbs that I’m stalling, although, I am definitely more toned and can fit into a size 4, the scale has not moved. Now, I do know that this could be due to muscle gain, nevertheless it’s frustrating. I may have to change things up a little or stick with it and see if the same plan will work in a month and reassess at the end of next month. The good news is that one slip does not have to turn into 3-4 days of slips.
Saturday, May 23, 2009
Research
So I’m reading this study on Low- Carb diets conducted by Tufts University which suggests that Low Carb diets cause memory loss, and I’m a bit freaked out initially, because there are times when I can be forgetful. However, if it was affecting my memory and cognitive skills then I would be performing poorly in school, and I’m not; I get mostly “A”s and sometimes “B’s, never a “C” and I don’t put that much effort. I also took the Stanford-Binet IQ test(the real deal) last week and scored 120, so I don’t think I’m anywhere near stupid, BTW stupid is a score less than 85.
As someone who is compelled to read numerous research studies I have to say that one much be skeptical when considering the motives behind some studies, especially, who is funding the study? Further, this study was too short and the size way too small, and there was hardly any background information on the subjects.
Personally, I have found that I am more alert and awake, and paying attention when I stay off the grains, now remember my diet does consist of legumes, and lots of vegetables.
I further researched this topic of memory and low carb diets and came up with another opinion which I quite liked; you can check it out too. http://www.jonnybowden.com/2009/01/low-carb-diets-cause-memory-loss-not-so.html
As someone who is compelled to read numerous research studies I have to say that one much be skeptical when considering the motives behind some studies, especially, who is funding the study? Further, this study was too short and the size way too small, and there was hardly any background information on the subjects.
Personally, I have found that I am more alert and awake, and paying attention when I stay off the grains, now remember my diet does consist of legumes, and lots of vegetables.
I further researched this topic of memory and low carb diets and came up with another opinion which I quite liked; you can check it out too. http://www.jonnybowden.com/2009/01/low-carb-diets-cause-memory-loss-not-so.html
Thursday, May 21, 2009
Day 12
It’s day 12, and the eating plan is going great. I have absolutely no sugar craving! This confirms the hypothesis that once sugar is eliminated the body will stop craving it, just like any drug. I found a great new recipe that I liked, called “Faux Mash” It is made with Cauliflower, instead of potatoes, and it tastes absolutely great. I have certainly been adding more vegetables to my meals. The only downside is that I have to go to the grocery shop more often because vegetables need to be relatively fresh.
As far as exercise, I’ve really cut back; yes that is not a typo. I used to be an exercise bulimic, and my friend who is a gynecologist tried to tell me several times that I needed to cut back because I might be burning my adrenals out, but I did not listen. Well, this time I figured I would cut back for a couple of weeks and see what happens. The result: on the days I don’t exercise I have more energy, and the best part I don’t crave any carbs, in fact I don’t even feel that hungry, probably because my brain is not deprived of glucose! I have however increased resistance exercises such as squats and upper body work such as pushups etc.
I can fit into some really small sizes which I’m pretty jazzed about, and I will be posting some pictures in the next couple of days.
Challenges: I do have a research paper due by the 1st of June, and I was getting very frustrated today with some of the experiments, thankfully I was not tempted to reach for some chocolate during my time of stress, instead I focused on the task, and made some progress towards completing my paper.
Finals week is always a stressful and tense time, especially of you are a perfectionist like I am.
As far as exercise, I’ve really cut back; yes that is not a typo. I used to be an exercise bulimic, and my friend who is a gynecologist tried to tell me several times that I needed to cut back because I might be burning my adrenals out, but I did not listen. Well, this time I figured I would cut back for a couple of weeks and see what happens. The result: on the days I don’t exercise I have more energy, and the best part I don’t crave any carbs, in fact I don’t even feel that hungry, probably because my brain is not deprived of glucose! I have however increased resistance exercises such as squats and upper body work such as pushups etc.
I can fit into some really small sizes which I’m pretty jazzed about, and I will be posting some pictures in the next couple of days.
Challenges: I do have a research paper due by the 1st of June, and I was getting very frustrated today with some of the experiments, thankfully I was not tempted to reach for some chocolate during my time of stress, instead I focused on the task, and made some progress towards completing my paper.
Finals week is always a stressful and tense time, especially of you are a perfectionist like I am.
Sunday, May 17, 2009
Weekend Update
Phew! I got through the weekend without falling off the wagon. In fact I went to our favorite ice cream store and watched my husband eat an ice cream and did not crave it at all! That’s the best part about this eating plan, once you stay off the sugar you can do without it. I also weighed myself and found out I have lost another 2.5lbs! Yeah, so I’m down to 125.5 lbs around 56 kgs. It was hot as hell today and that made me feel very tired, if the weight loss continues to be the same this next week, I will start adding some fruits, but I’m hoping I can hold out until blueberry season, which is around the first week of July.
Friday, May 15, 2009
How to stay on track
How to stay on track
Writing down everything you eat is a great way to stay on track, I do this at times; you can also reward yourself; $5 for every day you eat healthy and exercise. When this adds up you can buy yourself something nice (not food) as a reward. I don’t think you should reward yourself for losing a certain number of lbs or kgs, because the amount of weight you will lose can vary according to the amount of exercise you do etc. therefore there may be times when you actually GAIN weight even though you have been exercising and eating right, because you might be building muscle mass and muscle can weigh more than fat. At times likes these it’s easy to beat yourself up and get disappointed and fall off the wagon, and just go ahead and blow your diet and give into that chocolate cake that has been talking to you all day. It also helps if you weigh yourself only once a month so you don’t get disappointed every time you step on the scale.
How much exercise should I do?
Here’s the thing about exercise, if your adrenals are burned out and you feel tired all the time, lay off the cardiovascular exercise for now. Instead do resistance training exercises such as squats, pushups, and bicep curls. These exercises, especially squats increase the amount of growth hormones in your body which in turn melt the fat away. If you don’t feel tired you can walk for about 45 minutes to 60 minutes, walking is much better than any aerobics class, kickboxing or running. You will burn more fat walking than running. Pilates and Yoga are also great options especially if you are looking to tone your tummy. However, great abs are made in the kitchen and not in the gym, so watch what you eat.
Writing down everything you eat is a great way to stay on track, I do this at times; you can also reward yourself; $5 for every day you eat healthy and exercise. When this adds up you can buy yourself something nice (not food) as a reward. I don’t think you should reward yourself for losing a certain number of lbs or kgs, because the amount of weight you will lose can vary according to the amount of exercise you do etc. therefore there may be times when you actually GAIN weight even though you have been exercising and eating right, because you might be building muscle mass and muscle can weigh more than fat. At times likes these it’s easy to beat yourself up and get disappointed and fall off the wagon, and just go ahead and blow your diet and give into that chocolate cake that has been talking to you all day. It also helps if you weigh yourself only once a month so you don’t get disappointed every time you step on the scale.
How much exercise should I do?
Here’s the thing about exercise, if your adrenals are burned out and you feel tired all the time, lay off the cardiovascular exercise for now. Instead do resistance training exercises such as squats, pushups, and bicep curls. These exercises, especially squats increase the amount of growth hormones in your body which in turn melt the fat away. If you don’t feel tired you can walk for about 45 minutes to 60 minutes, walking is much better than any aerobics class, kickboxing or running. You will burn more fat walking than running. Pilates and Yoga are also great options especially if you are looking to tone your tummy. However, great abs are made in the kitchen and not in the gym, so watch what you eat.
What is a healthy eating plan?
Before you begin any diet or exercise program consult your physician. This blog is for entertainment and should not be a substitute for medical advice.
Here’s what I have observed; what is healthy for one person may not be healthy for another. Which is why some people lose weight on one diet and others don’t. You have got to find a healthy eating plan that will work for YOU, but most importantly you have got to find what does not work for you.
If you can do this, you can pick any eating plan from Weight Watchers to The Zone or Atkins and it will work for you, and you must remember that once you start you never stop. If you reach your goal weight you still have to stick to that eating plan, you can add a variety of foods, but you must stick to what worked, and STAY AWAY from what ever made you fat in the first place.
How do you find out what is not working?
Find your weakness, for me it is sugar, for some people it is fried salty foods such as chips, for some a combination of sugar and white flour such as pastries or breads and pastas. Most people fit into one of these categories and you will find that the underlying ingredient is glucose, or it eventually turns into glucose. Sugar, and flour products are absorbed in to the blood stream very fast, so it gives you that quick perk when you need it and then you crash and burn feeling lethargic and full like a python.
Sugar also increases Serotonin, the feel good hormone, that controls mood and behavior, so when you eat something like chocolate or cheesecake you immediately feel happy and euphoric(the phenylalanine in chocolate helps too with mood). SO if you are addicted to sugar you are probably low on Serotonin. The natural ways to increase Serotonin is with an amino acid called 5HTP. You can research this topic online, there have been many studies conducted and published in medical journals.
When you figure out what your downfall is; be it cookies, chips, sodas or whatever DO NOT BRING IT INTO YOUR HOUSE EVER! Well, you say what about my kids, my spouse? Look, if it's not good for you, it’s not good for them either, it does not hurt for everyone in the house to be HEALTHY. But what if your kids and spouse are NOT overweight? Being skinny does not mean somebody is healthy. There are lots of skinny people who suffer from diabetes, heart disease and cancer. Being overweight puts you at greater risk for such disease.
Some of the best recommend diets that eliminate these ingredients are the No Grain Diet, and the Schwarzbein Principle, they are both written by two well renowned physicians and are very healthy eating plans. If you have access to these books do read them, personally I like eating plans that are not too complicated, I like to have the same thing every day. I don’t like to reinvent the wheel. So I designed what works for me. I like Sri Lankan/Indian food and with my food plan I can have all my favorite dishes! Yes, I use coconut(desiccated and coconut milk) and my lipid profile is better than ever! Coconut oil also helps if you have a sluggish metabolism due to an underactive thyroid.
Try to eat organic products as most meat and poultry contain hormones and antibiotics that cause a host of other problems. Organic fruits and vegetable are free of pesticides and waxes, but make sure you rinse these too with vinegar and baking soda before you cook them. Cook meals at home, don’t eat out at least for a short while because restaurants add sugar even to salads. I stay away from dairy products and soy as well. Dairy products contain quite a few carbohydrates and soy is not the miracle food people think it is.
Eggs: For breakfast I recommend whole eggs or egg whites, either scrambled or boiled. Here’s the thing about eggs, they don’t raise your cholesterol, I don’t want to get into a biology lesson here, but eggs are not bad for you, sugar and flour are much worse, and it’s the combination of sugar and fats+ eggs that cause all the problems. I like to make my eggs with 1 teaspoon of coconut oil, and some onions.
Beans: Beans are your best friend, soak them over night, and just boil them with salt and have ¼ to ½ cup in the morning with your eggs.
Snack: I make three eggs in the morning and save some for a snack around 10a.m.
Lunch: for lunch I have chicken, fish, or beef( go easy on the beef because it has something called Glycogen, a polysaccharide of glucose) about 3oz is good for women and about 4 oz for men. Once you have eaten wait 20 minutes and if you are hungry you can have seconds, your body will guide you.
Vegetables: eat lots of it, at least two to three cups of vegetable, stay away from yams, carrots, beet etc. You can steam, boil, grill or curry your vegetables, just as long as you eat plenty.
You can also add ¼ of a cup of beans if you like. You will figure out how to make adjustments as you go along, if you notice you are not losing weight then take the beans out, if you find you are losing weight too fast then add the beans.
You don’t want to lose weigh too fast, or you will sag like a bag, especially in your face, you’ll have hollows and dark circles under your eyes and look awful.
Dinner: Just to make life simple, I eat the same thing for dinner.
Overcoming challenges: If you are an emotional eater then you will eat when you are happy, sad, when it rains, when it is sunny, when you are stressed, bored and just because! You will be tempted to stop by your favorite candy store every time you drive by it.
The key to overcoming these obstacles is to ask yourself “am I physically hungry, or am I hungry because I’m bored or sad, or stressed?" If it is a physical hunger you can satisfy it with a healthy snack such as some almonds or and a small piece of chicken and some vegetable. If it is a craving then you will only want chips or chocolate cake, and sometime a specific brand etc.
Here’s what I have observed; what is healthy for one person may not be healthy for another. Which is why some people lose weight on one diet and others don’t. You have got to find a healthy eating plan that will work for YOU, but most importantly you have got to find what does not work for you.
If you can do this, you can pick any eating plan from Weight Watchers to The Zone or Atkins and it will work for you, and you must remember that once you start you never stop. If you reach your goal weight you still have to stick to that eating plan, you can add a variety of foods, but you must stick to what worked, and STAY AWAY from what ever made you fat in the first place.
How do you find out what is not working?
Find your weakness, for me it is sugar, for some people it is fried salty foods such as chips, for some a combination of sugar and white flour such as pastries or breads and pastas. Most people fit into one of these categories and you will find that the underlying ingredient is glucose, or it eventually turns into glucose. Sugar, and flour products are absorbed in to the blood stream very fast, so it gives you that quick perk when you need it and then you crash and burn feeling lethargic and full like a python.
Sugar also increases Serotonin, the feel good hormone, that controls mood and behavior, so when you eat something like chocolate or cheesecake you immediately feel happy and euphoric(the phenylalanine in chocolate helps too with mood). SO if you are addicted to sugar you are probably low on Serotonin. The natural ways to increase Serotonin is with an amino acid called 5HTP. You can research this topic online, there have been many studies conducted and published in medical journals.
When you figure out what your downfall is; be it cookies, chips, sodas or whatever DO NOT BRING IT INTO YOUR HOUSE EVER! Well, you say what about my kids, my spouse? Look, if it's not good for you, it’s not good for them either, it does not hurt for everyone in the house to be HEALTHY. But what if your kids and spouse are NOT overweight? Being skinny does not mean somebody is healthy. There are lots of skinny people who suffer from diabetes, heart disease and cancer. Being overweight puts you at greater risk for such disease.
Some of the best recommend diets that eliminate these ingredients are the No Grain Diet, and the Schwarzbein Principle, they are both written by two well renowned physicians and are very healthy eating plans. If you have access to these books do read them, personally I like eating plans that are not too complicated, I like to have the same thing every day. I don’t like to reinvent the wheel. So I designed what works for me. I like Sri Lankan/Indian food and with my food plan I can have all my favorite dishes! Yes, I use coconut(desiccated and coconut milk) and my lipid profile is better than ever! Coconut oil also helps if you have a sluggish metabolism due to an underactive thyroid.
Try to eat organic products as most meat and poultry contain hormones and antibiotics that cause a host of other problems. Organic fruits and vegetable are free of pesticides and waxes, but make sure you rinse these too with vinegar and baking soda before you cook them. Cook meals at home, don’t eat out at least for a short while because restaurants add sugar even to salads. I stay away from dairy products and soy as well. Dairy products contain quite a few carbohydrates and soy is not the miracle food people think it is.
Eggs: For breakfast I recommend whole eggs or egg whites, either scrambled or boiled. Here’s the thing about eggs, they don’t raise your cholesterol, I don’t want to get into a biology lesson here, but eggs are not bad for you, sugar and flour are much worse, and it’s the combination of sugar and fats+ eggs that cause all the problems. I like to make my eggs with 1 teaspoon of coconut oil, and some onions.
Beans: Beans are your best friend, soak them over night, and just boil them with salt and have ¼ to ½ cup in the morning with your eggs.
Snack: I make three eggs in the morning and save some for a snack around 10a.m.
Lunch: for lunch I have chicken, fish, or beef( go easy on the beef because it has something called Glycogen, a polysaccharide of glucose) about 3oz is good for women and about 4 oz for men. Once you have eaten wait 20 minutes and if you are hungry you can have seconds, your body will guide you.
Vegetables: eat lots of it, at least two to three cups of vegetable, stay away from yams, carrots, beet etc. You can steam, boil, grill or curry your vegetables, just as long as you eat plenty.
You can also add ¼ of a cup of beans if you like. You will figure out how to make adjustments as you go along, if you notice you are not losing weight then take the beans out, if you find you are losing weight too fast then add the beans.
You don’t want to lose weigh too fast, or you will sag like a bag, especially in your face, you’ll have hollows and dark circles under your eyes and look awful.
Dinner: Just to make life simple, I eat the same thing for dinner.
Overcoming challenges: If you are an emotional eater then you will eat when you are happy, sad, when it rains, when it is sunny, when you are stressed, bored and just because! You will be tempted to stop by your favorite candy store every time you drive by it.
The key to overcoming these obstacles is to ask yourself “am I physically hungry, or am I hungry because I’m bored or sad, or stressed?" If it is a physical hunger you can satisfy it with a healthy snack such as some almonds or and a small piece of chicken and some vegetable. If it is a craving then you will only want chips or chocolate cake, and sometime a specific brand etc.
Healthy Lifestyle
Before you begin any diet or exercise program consult your physician. This blog is for entertainment and should not be a substitute for medical advice.
Why did I start this blog? I’m a psychology student, and plan to treat people with eating disorders, addictions, and depression. Therefore I have designed a healthy eating plan and lifestyle to help people overcome their struggle with weight and live a healthy life. I decided to share this part of my research on- line because I want to follow my own eating plan with anybody who is willing to join me and help others, but most importantly to get some feedback from people other than my professors.
This is by no means a diet, because diets don’t work. In order to lose weight, or stop an addiction you must change your lifestyle for good, or you will just gain every ounce and MORE back as soon as you are off the diet.
Fact: You Only Get One Chance to Make a Good First Impression and people judge you by the way you look, I know it seems shallow and all that but that’s just how it is, not just amongst humans, but all animals.. Yes it is the same out in the wild too.
People who are overweight are less likely to get jobs, make friends, etc. Now does this mean you have to look like some runway model or movie star? Absolutely not.
That’s exactly what you don’t want to look like; emaciated! Besides most of them use medications such as anti depressants or ADHD medication to lose weight or stay slim. While on such medication, it may seem as if you are losing weight, but you are mostly losing muscle, before long your boobs will reach your ankles! Sure you’ll look skinny, but you’ll also look much older than you are with all that loose skin, and there is nothing cute about loose skin!
Another word about medications, they also affect your brain and your adrenals and before long your brain stops functioning properly and you will suffer from low glucocorticoids which can cause autoimmune diseases such as Rheumatoid Arthritis, Lupus, Multiple Sclerosis etc.(My Stress & Disease professor will be so proud of me)
Why did I start this blog? I’m a psychology student, and plan to treat people with eating disorders, addictions, and depression. Therefore I have designed a healthy eating plan and lifestyle to help people overcome their struggle with weight and live a healthy life. I decided to share this part of my research on- line because I want to follow my own eating plan with anybody who is willing to join me and help others, but most importantly to get some feedback from people other than my professors.
This is by no means a diet, because diets don’t work. In order to lose weight, or stop an addiction you must change your lifestyle for good, or you will just gain every ounce and MORE back as soon as you are off the diet.
Fact: You Only Get One Chance to Make a Good First Impression and people judge you by the way you look, I know it seems shallow and all that but that’s just how it is, not just amongst humans, but all animals.. Yes it is the same out in the wild too.
People who are overweight are less likely to get jobs, make friends, etc. Now does this mean you have to look like some runway model or movie star? Absolutely not.
That’s exactly what you don’t want to look like; emaciated! Besides most of them use medications such as anti depressants or ADHD medication to lose weight or stay slim. While on such medication, it may seem as if you are losing weight, but you are mostly losing muscle, before long your boobs will reach your ankles! Sure you’ll look skinny, but you’ll also look much older than you are with all that loose skin, and there is nothing cute about loose skin!
Another word about medications, they also affect your brain and your adrenals and before long your brain stops functioning properly and you will suffer from low glucocorticoids which can cause autoimmune diseases such as Rheumatoid Arthritis, Lupus, Multiple Sclerosis etc.(My Stress & Disease professor will be so proud of me)
Subscribe to:
Posts (Atom)
