Tag Archives: Weight loss

I just want a flat tummy. Why Is Everything a Secret?

25 Sep

Has this happened to you, too? You see a title of a cool article; let’s say one on how to get a flat tummy. This would be good knowledge to have, so you click on it.  And up pops this window involving you with an entire realm of window popping and requests for your information or maybe even a payment request.

Well, maybe you are not annoyed by this, but I am. In fact, I have gone through a whole bunch of hoops and then some just to help YOU get this information easier.  See how much I care?  As if it is not hard enough already for us as we get older to find out what we need to change to keep our youthful appearances. This window popping could have the opposite effect on my body and cause me to grow gray hair all over at lightning speed (as if my kids did not do enough of that already).

Now, I have read and compared a lot of articles on how to get a flat tummy over a period of probably 10 years, including information my personal trainer Mark Dodge (trainer and body-guard of THE POWER TEAM and TEAM IMPACT) used to smother me with. I searched and journeyed through the junk yard of dietary pop-ups. The majority I have tried on my own body, so you can look at this as my personal experience (Figure Competitions: 2007 through 2012 Venice Beach Armed Forces Competition; 2008 Orange County Classics, Anaheim; NESTA Personal Certified Trainer) and I can vouch for this with the results.

The first thing I learned was to always take in more protein than carbohydrates. A ratio of 40% protein, 35% carbohydrates, 25% fat is a good way to go.

Before I go any further, we need to take a better look at what carbohydrates are. Many people tell me they don’t know how to recognize each food group.  Here are a few examples:

  1. Protein –  meat, fish, poultry, cheese, eggs, cottage cheese, yogurt
  2. Carbohydrates      – starchy carbs = corn, potatoes, pasta, beans, rice                                 -– sugar carbs  =  fruits, candy, Juices, and                                                                 chocolate,                                                                                                      –  complex carbs= veggies,  salads, tomatoes                                                                    cucumber
  3. Fat (healthy) – all nuts, avocado, seeds, all nut butters, butter

To get to the point, the foods that have been changed the least from its natural state will be best for a flat stomach. So, yes, fat is good for you but as soon as you heat it, it becomes trans fat and it is very unhealthy and fattening. The heat changes its structure and molecular make up in a way that it is bad for our bodies.  So chicken and olive oil are only good combined in a salad. If you combine them in the frying pan, you created an unhealthy meal.

Another good idea is to keep healthy movement of food through your system and you can do that with fiber. Fiber is found in most carbohydrates and nuts. The best thing to do is to eat the complex carbs instead of grains (including bread). Other types of carbohydrates are weight gainers, or you can also call them “belly enhancers”.

Fat is important for our joints and it keeps us feeling full. Chose healthy fat, but since it has nine calories per one gram of fat, it is better to limit the intake. Fat stays in our system longer and lingers in the intestines and it is harder to digest.                             And last, what none of us wish it was true: Alcohol.

One ounce  of alcohol equals seven calories. We also tend to snack more when we enjoy a social beverage. But alcohol will also dehydrate us and make it harder for our foods to move through our system. All the foods that get “stuck” in the intestine will create a little “pooch” that we all are familiar with. Unless you are too attached to your little pooch but you’re ready to lose it, chose more water to drink and make good meal choices. If you are not, then what did you name Your little Pooch? Mine is Molly.                                                                                                    ONE OUNCE:  

  Related articles          


The Supermodels' Secret to a Perfect Butt

Advertisements

MAP IT OUT

19 Sep

 You are lost – now what?

After we take a look at ourselves in retrospect of a long journey and see where we are in life, either with our diet, our health or any other area, a lot of times we are not happy with where we have arrived. Unsure of how we got to this point in the first place, it’s even harder to find our way back to the place we liked before.  Now we are lost and don’t know where to begin to find a way out. Per example when I was graduating high school the teacher asked us to write down where we see ourselves in the year 2000 (it was 1986). I thought I was going to be this competent business woman wearing a skirt suit with my hair in a bun. Instead, in the year 2000, I was actually graduating from the Police Academy.

One thing to remember is the happy picture we had in our minds in the first place. What did that picture look like? Where were you? How did it feel? And where are you instead today?                     

 

This thought process can also be transferred to when we look at our health and our bodies. When we start working on ourselves to become the person we want to be, it is easy to get frustrated and lose sight of any victories we have gained so far. The changes that were planned are harder to implement than we think and we expect results much faster than we see them. “Rome was not built in one day” is the phrase that comes to mind. But why don’t these words make it any easier to accept the pace of our success rate?

                                                                Acceptance

                                                                First of all we need to forgive and accept ourselves.

  Second, we need to be patient with ourselves.

 

It’s funny how we expect other people to be patient and forgive us but we don’t give ourselves that courtesy.

If it is health that needs improvement, remember that it is a natural transformation.

  1. It takes approximately two weeks for your body to realize that a change is happening; either in diet and/or exercise. That means give your body at least two weeks time to notice what you are doing before you give up.
  2. Also, it is widely known that it takes 60 days to break a habit. If you are trying to break a habit of eating before bedtime, then you have to implement eliminating eating before bedtime for that amount of time before concluding that it is not working.
  3. The good news is that it only takes 21 days to create a new habit. Did you notice that programs or product companies give you a trial period of 21 days? It’s so that you have enough time to try it before you change your mind and find it’s not working for you.

To eliminate a bad habit is easier done when replacing it with a new habit, because it takes less time for us to get used to it. Does that make sense?

  • Don’t give up trying to find contentment after only two weeks or less.
  • Make a list of things that you want to eliminate or change.
  • Then write down what you want to do/be instead.
  • Think of the steps you need to take to get from A to B (e.g. to get from an unhealthy body to a healthy body, replace french fries with asparagus)

 Once you have the road map to health, create small milestones and check them off as you arrived there. Milestones can be anything like having gone one week without fried foods. Or arrived at  5 lbs less than when you started. As you focus on your map and your milestones of healthy steps, your focus is also shifting away from the unhealthy things that you don’t want in your life. The things we focus on in life manifest themselves and before you know it, you arrived at the goals you have set for yourself (e.g. looking like Barbie). Make yourself reminders if you need to. But mostly, after you conquered each milestone, reward yourself.

Preferably do it with non eatable things –                                                                           

but how about a new movie?

 

 

 

Sleeping is such a waste of time. Or….is it?

23 Aug

….We do  not feel very productive while we are asleep. We are basically sleeping 1/3 of our lives away. But sometimes it is nicer to live in a dream than when you are awake. For some people, it is not such a good experience and they have nightmares or worst, night terrors.

Sleeping cat

Sleeping cat (Photo credit: Wikipedia)

 

Never the less, we need it and not only because we cannot function mentally,  receiving proper sleep is 40% of our contribution  to weight loss and health results.

Our body cannot grow, heal, or repair itself unless we get enough sleep. How much is enough. Experts recommend 8 hours, but some people function better on 5-6 hours of sleep per night. You have to decide how much sleep you need to feel energized and refreshed for a new day. If we are tired our body releases the hormone ghrelin, which also makes us feel hungry. That is a big reason why many people are eating when they are in fact tired and need rest.

During sleep, as mentioned before, your body repairs itself. You gain weight, or lose weight mostly while you are asleep. Muscle repair and restore all happens while you are sleeping. Sometimes after a hard workout, an amino acid pill before bed will help with the process of muscle repair. Amino pills are good because they do not have a lot of calories, but at the same time pills are harder to break down. Sometimes a couple of egg whites will do the same trick. If you have nutrients and vitamins in your body before you sleep, you body will have all the ingredients to repair torn muscle tissue, restore, and rebuild itself. New cells develop, your hair grows, and your body gets rid of the dead skin. The body was designed to repair itself but it cannot do it without the nutrients, and definitely not without sleep.

Minding the Workplace

The New Workplace Institute Blog, hosted by David Yamada

What. No Mints?

I do science and sew things.

%d bloggers like this: