Celebrate!! you have made it through

This summer myself and so many people i know and love and care about have had a difficult time in life,
mainly work related, but of course, being "dumb americans"

Life interrupts- going off track

Is it really going off track , or is it going off habits ?
 We all have habits, learning how to take care of yourself and eat better is no different
 its very easy to fall into older "comfortable" habits , eating poorly, not taking and making the time to exercise.

so what do you do when you find yourself there, i can give you a million platitudes about just pick yourself up and dust off and get back on track , the problem with that type of reasoning is it doesnt  help you actually change things


ok. 1. you have realized that you are off track , and want/need to get back on track
2 why are you off track ? stress at home at work , change in schedule , hormones ?
3 realizing why you are off track , you now need to scenario-ize the  proper solutions for each situation, you have been through in the past week

Is it impossible to eat smart when dining out?

The short answer obviously is no of course not.
The issue is your choices just like anything else in life we have ample opportunity to make good or bad choices.
The easiest is obviously where.
Rule of thumb if it has a drive thru. Avoid..

While I am aware that it is possible to make fantastic healthy choices at restaurants that have drive thru offerings

When you're first starting out on your change in life they're probably best if we did not go to those restaurants in the first place.
Since we know that much of the United States is epidemic related to the prevalence of fast food and poor nutrition choices it generally goes without saying that s the same places that help contribute to those conditions should be avoided.

Same thing for any place with a buffet. portion distortion is one of the biggest challenges to losing and maintaining a healthfull weight

If you have a choice during the first six months of your journey these are not good places to go.

Why fad diets work

Okay you can go on a low carb high carb high protein low protein low fat high fat Atkins South Beach gluten free vegetarian vegan or any other of a million different extreme diets.

The truth of it is every single one of those diets will result in weight loss.

That's right they all work.

The problem is they only work in the short term.
I'm not talking about anecdotal all I went on Atkins I lost 60 pounds now I've kept it off for 5 years. That's not the majority of people

The issue the issue is that bad diets work on a temporary basis because after the fat diet is over you resume your old eating habits.
Fad diets work temporarily.

You must eat everyday of your life for the rest of your life.
Did you get that.
You must eat every single day for the rest of your life.
You must eat for every single day of your life.
That's correct every single day so you're fat diet that help you lose weight today or this month or this year if its not sustainable it's not going to last unless you permanently change your eating habits you will not lose weight in the long term if I lose 60 pounds this year and I gain it back over the course of two years or 3 years that's not permit weight loss that was temporary.
Average adult lives to be 85 years old wouldn't it be better to have long-term weight loss that's gonna last for more than a couple of those years.

So if you're going on the cabbage soup diet or the grapefruit diet.

You're going to lose weight. You're also going to lose muscle mass energy and two to three months of time that you could have spent learning how to eat properly.

Portion distortion is not a joke what they call a kids meal at any restaurant is actually an adult serving size. And most adult serving sizes are actually two to three serving sizes. With the exception of vegetables.

For some reason most restaurants under-serve vegetables and way extremely over serve protein and carbs. We often follow that same pattern at home a large piece of meat potatoes or rice or pasta and then a very small serving of vegetables.

The reality of it is if you look at a normal size plate
Not a. Big 12inch dinner platter.

But a normal 10inch dinner plate.
First of all you should be able to see the entire rim of the plate.....
Then in the center,2/3 of that plate should be fruit and vegetables 1/5 of it should be carbohydrates 1/5 of it should be protein.

That's really the lean diet secret. And that's a way of eating it's not just a temporary sad it's not just for this month or for 60 days or for 90 days or a year that's what will work for you forever.

Scale "secrets"

 Always use the same scale – Different scales can show different weights. You will get the most accurate number for tracking when using the same scale. 

 Don’t move the scale – Carpet, uneven flooring, different types of flooring…can all affect the weight on the scale. So when you weigh, you want it to be approximately the same spot for the most accurate number for tracking. 
 Muscle Repair – Muscles will hold onto water to repair, because of this it is not uncommon to see a gain for a little while after a workout. This weight comes right back off when they are done repairing. 

 Sodium –May cause you to retain water. This can also be amplified if you don’t drink enough to flush it out of your system. This is temporary weight gain. 

 Water – Not drinking enough water can actually cause you to retain water.  Minimum recommended amount is 8 cups or 64oz. a day. It doesn’t have to be plain water. 

 Time of day – Your weight can fluctuate throughout the day. So for the most accurate tracking, weigh at around the same time. 

 Frequency – This is up to you, but if small fluctuations bother you (in other words make you feel defeated"like a loser" hopeless, etc)  only weigh once a week or less. 

 Lightest Weight – Will be naked, first thing in the morning, after using the bathroom.

 Multiple times a Day – Don’t Do It!, your weight will fluctuate throughout the day. What you eat, what you’re wearing, ect will all affect weight. 

 Clothes – If you weigh with clothing on, keep in mind that the scale will show your weight plus the weight of your clothes. (Jeans are heavy) 

 TOM - A lot of women will retain water around their TOM, but its just temporary and will go away.

Who says??????

Who told you you were doomed to be fat

Who told you that you are unworthy of optimum health

who told you that you could not do this or that exercise

Who told you that you could never ride a bike

Who said you couldn't walk a 5k race

Who said you couldn't run a 5k race

I talk to people so often and on weight loss as well as other things that they have  allowed to hold them back.

And we often find that what's holding us back is not someone else
it's us
its inside our head
its that self defeating talk that we engage in on a constant basis
I'm not good enough
I'm not smart enough
I'm not thin enough
I'm not healthy enough
I'm not pretty enough
for guys
I'm not strong enough
I'm not mature enough
I'm not masculine enough
I'll never be ripped never be the optimum body type

Your body type is determined solely by how much willing ever you are to put into it anyone can have that  "Beach body" for some people it's gonna be a lot easier for other people its going to be a lot harder

regardless if you're willing to work at it and that's the goal that you want you can get it

NEW DIET - lose 45 lbs in 45 days..

I bet you see ads like this all the time .
Chances are if you are trying to lose weight you have seen or heard all of this
"bally hoo"

 The one trick you need to know for a flatter belly
10 foods not to eat
Lose 30 lbs in 30 days with this one easy trick
Top story on this new weight loss pill
Supplement recommended by famous TV doctor
New diet drops cause amazing fat loss


LIES

Every last one of them are lies

I am here to tell you ,that is exactly what they are .
 if you eat all your normal foods but just take this pill or drink that tea or take that injection
YOU WILL NOT LOSE WEIGHT
All the ads that tout that you do not have to change a thing , or exercise, just take that product.
Its snake oil.
its a lie
a
HUGE
BIG
FAT
LIE

if you do what you have always done you will get what you have always gotten

if i hit your hand with a hammer 10 times, what makes you think that if I do it again , somehow on the 11th time it wont hurt anymore??
Would you buy that , from anyone ?
 No of course not - would you go to this gal over here for diet advice, but come on , shes thin has fake boobs and bleached hair and a  on tan , she must know whats healthy, look see she is in a bikini, or workout clothes, she must know what she is saying

Its all a load of BS


BUT
right here on this page, right now dear reader, I am going to reveal to you the truth
 the ultimate diet truth , the one thing that is guaranteed to produce results in 100% of normal healthy adults who simply need to shed some weight

 Are you ready for it ?

Ok , grab a pen and paper because you are going to want to right this down
its that important to you and your future health


there is only 2 simple ways of losing weight

Eati less and Move more.
 Yes it is that simple
When you combine those two deceptively simple rules , you are absolutely guaranteed to lose weight.

10 new rules

1) Set your goals early, both in pounds to lose and the date by which you want to achieve this loss. Keep a daily log or scorecard of your weight loss.

2) Find a high-protein breakfast and lunch that you can live with each day.  Routine actually helps maintain weight loss, constantly changing foods can make it more difficult to stay within limits

3) Concentrate on changing your daily eating habits from three large meals per day, plus snacks, to five to six small meals.

4) Stay hydrated! It's very important that you avoid getting dehydrated, so avoid intake of caffeine, carbonated sodas, beer and alcohol.

5) Move more while you are eating less. Start out walking 30 minutes, four to five days a week. Build up to walking farther and faster, and more often, while adding weight lifting two to three days per week. You will be amazed how fast the weight will start dropping once you get into this routine, plus your dog will love it even more than you!

6) Start rewarding your new body with activities instead of food. Reward yourself by replacing your "going out to eat" time with activities will  be the best move you will make during this whole journey.

7) It's OK to leave food on your plate! Regardless of what your mother said growing up, children in Africa, India or China aren't going to be affected if you leave food on your plate.

8) Order an appetizer as your main meal  or share a meal when eating out. You will be amazed how full you will be after eating the smaller servings and your pocketbook will also thank you.Or share a meal, most meals are portion- sized for two people anyhow

9)Welcome and embrace your support network, be it a wife, friend, business colleague, etc. You will have good days and  bad ones and the unconditional support these people will show you will help you push through the bad and be there to help celebrate the good!

10) This will NEVER be over It is not a diet, so you cannot assume you can go back to poor eating habits in a few months.You will always be evaluating 

NPO counts of common foods- or Nutrition per ounce

 NPO

 not for public offering ? what?

Nutrition per ounce- yes I know its my own "terminology" but it works for me 

ok, the NPO for Commercial white bread is this ( based on a single ounce)

• 74 calories
• 1g fat
• 191mg sodium
• 14g carbohydrate
• 1g sugar
• 1g fiber
• 2 g protein
• 0% vitamin A
• 2%Calcium
• 0% Vitamin C
• 6% Iron  

 whole wheat bread is

• 69 Calories
• 1g fat
• 118g sodium 
• 12 g carbohydrates
• 2g fiber
• 2 g sugar
• 4g protein
• 0% vitamin A
• 3% calcium
• o% vitamin C
• 4% Iron 

 ok , so I know bread is not the basis of life, but since both are pretty much just carrier foods, in  other words , they carry  other stuff  to your mouth.There is nothing wrong with limiting your intake of them in favor of more nutrient dense foods, like  vegeatbles such as broccoli spinach or carrots.

 Comparing white potatoes, without the skin to sweet potatoes without the skin ends up with an even larger disparity.  again this is based on a 1 oz portion

white potato baked, no skin

• 26 calories
• 0 fat
• 1mg sodium
• 6g carbohydrate
• 0 fiber
• 0 sugar
• 1g protein
• 0 vitamin A
• 6% Vitamin C
• 0% Calcium
• 1% Iron

 Sweet potato , no skin

• 21 calories
• 0g fat
• 8mg sodium
•  5g carbohydrate
• 1g fiber
• 2g sugar
• 0g protein
• 88% vitamin A
• 6% Vitamin C
• 1% Calcium
• 1% Iron 

SO lets move on to egg noodles, they are  in thier white form SLIGHTLY better than plain spaeghetti or macoroni noodles, so here goes the comparison

Egg noodles-dry-uncooked 1 oz(28g)

• 108 Calories
• 1g fat
• 24 mg cholesterol
• 6mg sodium
• 20g carbohydrate
• 1 g fiber
• 1g sugar
• 4g protein
• 0% vitamin A
• 1% Calcium
• o% Vitamin C
• 3% Iron

 Egg noodles -spinach- dry uncooked

• 107 calories
• 1 g fat
• 27 mg cholesterol
• 20 mg sodium
• 20g carbohydrate
• 2 g fiber
• 0 g sugar
• 4g protein
• 2%Vitamin A
• 2% Calcium
• 0% Vitamin C
• 7% Iron 

Truthfully, no one would ( i hope) debate that  these foods should be in your diet every single day, but its relatively simple to look at the foods and realize that the  "healthier" choices are somewhat higher in nutrients and overall nutrition.

The white/plain versions of these products are not bad.  the alternate version packs more nutritents, thats all, and if you're limiting calories and trying to get the most nutrients out of those limited calories, the alternate versions become the best option.

So the the white versus wheat  and white versus sweet debate will continue to rage on and on, but this is why I tend to avoid white potatoes and white bread.

To me the nutrition  and  VALUE of that nutrition per ounce to me is not worth it on what are empty foods, and as someone who does have them both as "trigger foods" in other words consumption of them tends to lead me to make other poor choices, I choose not to consume them

Why are you doing this to yourself?

I hear from so many people who are trying to diet so hard and they are following all the "rules" of dieting
ad still they are not seeing the weight "slide off" like they think it should

I'm starving!! 
I'm eating 1200 calories and not losing - what should I do? 
I haven't lost in six weeks - help!! 
I'm eating 1200 and exercising 6 days a week for 3 hours a day and not losing??!! 
I want chocolate!! 
Help me - I'm going to binge!! 
I hate veggies!! 

LET me address these one by one

Why set 1200 calories as your goal - and even then under-eat? 

MOST people 1200 calories will not result in optimal weight loss

yes I know this is the "tried and true" weight loss calorie goal, and it fails, because its unrealistic.
you can diet for 2-4 weeks at this level and lose weight, but after that, your body will level out, and hold on to the weight, because for most people this is nearly  starvation
especially if you're a bigger person(like many of my clients) with 50 or more pounds to lose

the normal BMR for a 35 year old woman who is 5 ft 5 inches  and 250 lb is 1880 calories
so to MAINTAIN HER WEIGHT NOT EXERCISE , NOT GET UP OUT OF BED OTHER THAN THE BATHROOM , AND WALK MAYBE 2000 STEPS A DAY IS  1880 CALORIES!!!
 now throw in a normal  "dieter"
because lets face it , at 250 , she is obese that puts her BMI at 41, which is in the EXTREMELY/Morbidly obese category.

so she has a goal of getting down to 140 which would put her in the high end of the "normal" range
so being an "experienced dieter" she sets her calories for 1200 a day, because well she has 100 lbs to lose, and she wants it off in a year or less.
she also starts exercising, but because of life, she is just going to walk, 3x a week for an hour well at her weight thats going to burn almost 500 calories (495) so , if she is only eating 1200 calories , that means 3 days a week , she is ACTUALLY only consuming 700 total calories a day.
now, for most people this will work just fine.
For about a month...
so our dieter has lost 20lbs
and a two and a half  months into it
she is not losing ANYTHING
and she is frustrated.., and she is hungry... and because her metabolism is trying to get her to conserve, she is also tired ... and her healing is slowing down..
 AND get this
SHE IS STILL OBESE!!
but she is frustrated, she is doing all the "right things" according to weight watchers , according to her doctor, according to ALL her friends on facebook...
she is "dieting" properly.. and she is not losing weight....
so she is going to stop dieting, because after all "it didn't work"
all she lost was 20 lbs... not anywhere near the 45 she had expected to lose...

oh and get this, now that she has went back to her normal eating, she has felt deprived, and her body has been deprived during the last 2 and a half months, so she is going to most likely eat 2000-2500 calories a day ... and she is going to gain the 20lbs back, and give it a few more friends...





Why don't you eat your exercise calories? ?
You exercise , and burn off calories,  You have to fuel your body back part of those calories, I know it sounds counter productive, but in reality its not, if i work out and work out and work out,  and stay the same calorie level , my biology says, oh no I am in a race for my life, who knows when the next food is , i better hang on to some more fat..


Why don't you plan ahead? ?

Plan your meals,  I do this kind of intuitively, at breakfast when I sit down with my shake or yogurt or oatbran.
 I plan dinner ahead, I admit I do not always stick with it, but I plan my food for the day.
 I know as well how many calories dinner will be before I cook it, and then  when it is being made I ensure I am staying in the calorie limits imposed and "budgeted" for that meal.


Let me reiterate this , FAT is fairly new, in the levels and amounts of obesity we see in society now.

Our body has developed over THOUSANDS of years, to SURVIVE , and for most of our ancestors, starvation was literally only a day or two away, FAT didn't happen until  more modern agriculture,  and even then it was fairly rare,in the average classes- because agriculture even 70 years ago was much more labor intensive than it is today.


It's not rocket science. 
It's not a race. 
It's not a diet. 


Its a new way of looking at food , activity and life..

its a new smarter mouth
 a well educated way of looking at life... 

What can a Health and Wellness coach do for me?

Well, Have you been on diet after diet and failed,

Have you tried exercise routine after exercise routine , to "fall off the wagon" and quit after a month or two?

Have you tried losing weight succeeded and then a year or so later find yourself facing the same weight on the scale ?

Have you simply decided it is time for a life change?

Do you "know" with the right support you could get through this ?

Do you want that face to face or virtual "buddy" to really help you power through all this ?

Do you simply lack the support you feel you need from others in your life?


Wellness coaching does several things, I will through one on one sessions with you, help you plan your goals out, and help you write out a roadmap on how to achieve them, and then along the way ,I will act as your friendly GPS directing you to your goals , keeping you on path and helping you become the success you know you want to be.

10 things I have learned so far!

I asked Bonita if I could share what she had written here on the blog,
because it is such a wonderful affirmation from someone who is working Very hard on her health and weight issues,and has been really focused the last 5 months in making those changes in her life

So  without further Ado:


I know there are people who are going to do whatever they want regardless of advice, medical proof, or testimony from other people but hopefully this list will reach someone. 

1. 1200 is NOT the magic number. Without going into too much detail, 1200 is not guaranteed to give you a deficit of 1000 calories a day and make you lose 2 lbs a week. If your TDEE is 2100, to lose 2 lbs a week you'd need to consume a net of 1100. 1200 is just the lowest MFP will allow itself to be set to. So you're essentially starving yourself for no reason. It's not medically possible for someone who's already not too overweight to lose very much weight each week. Lower your expectations and be patient. 

2. You don't have to cut anything completely out of your diet. Unless you have a food allergy or a medical reason not to eat anything, have chocolate! Have french fries! Have a glass of wine! The best way to lose weight is to make sustainable changes, not make yourself miserable. 

3. There are no magic pills or shakes. No green coffee, Slimquick, Hydroxycut, Sensa, Visalus, Herbalife... None of that crap. You don't need it! Your body is a machine and all you have to do is treat it right and it will do whatever it is that you want it to do. Stop mistreating yourselves by drinking a chemical shake for a meal. Stop pumping yourselves full of caffeine pills and just do the work. I promise you'll have better results. 

4. Cardio won't make you "toned". Actually, if you only do cardio, you have a good chance of looking really flabby and gross. Cardio is excellent for heart and cardiovascular health, but it will not give you a ripped, lean body. 

5. Lifting weights will NOT make you "bulky". It's so much fun ladies, seriously. THIS will give you a lean, beautiful body. It will strengthen your bones. It will improve your posture. It will make you feel badass. Stronglifts 5x5 is what I use and I have loved every change that my body has gone through in the past 4 weeks. 

6. Lifting weights should be short and sweet. No more low weight, high rep crap ladies. High weight, low rep is what you need to get you the results you need. 

7. Don't rely completely on the scale. Yes, there is a healthy weight range for every height but weighing yourself every day, or even every week is pointless. Especially if you're lifting, your body will fluctuate in fluid levels by a range of 5 lbs per day. No sense in getting your feelings hurt. Take pictures. Measure your body. 

8. Don't expect everybody to care that you want to get healthier. Nobody should be negative, but your husband doesn't have to go to the gym with you. He can still have donuts and hot wings 5 times a week. Your girlfriends can still drink margaritas. It doesn't make them insensitive. They have different needs and lives than you do. If your friend became pregnant, would you give up alcohol with her? If your husband broke his leg, would you use crutches with him? You can be supportive and loving without changing your whole lifestyle. 

9. Don't become a psycho. Seriously, don't roll your eyes at people when they eat. Don't read the nutritional facts of other people's food. Don't constantly talk about fitness. That's what MFP is for. Not everyone wants or needs to make the changes you are and that's the fastest way to alienate yourself and lose friends. 

10. Don't forget to live! If you find yourself turning down invites to go out for drinks, shying away from a dinner out with your spouse, avoiding family get togethers, or having anxiety attacks over office potlucks, you have gone entirely too far. Isn't the reason you started this so that you would feel more comfortable in social settings? Don't forget to have some fun guys. Life is too short to worry and count constantly. 

Ms Bonita Cash.

SMART MOUTH!!

 What an insult, it generally means someone who makes negative or "smart aleck" remarks without thinking of what they are saying.
 BUT thats not what smart mouth Eats is about
 its about that mouth of yours, being smart,
 about food choices about life choices and about one of the most important things of all
about life choices you make
 and how it all starts right there, with that smart mouth of yours.