Monday, March 31, 2014

How to tell the difference between a craving and true hunger.

This is so simple and it never fails.

True hunger can be satisfied with pretty much any healthy food. A craving on the other hand will demand to be satisfied with the food or type of food you're craving.

In other words, If you want a piece of pie or a gooey sundae or a platter of spaghetti or a piece of bread and butter, or some eggs or some bacon or pretty much any other food that you would prefer to limit but can't seem to and a healthy snack or meal won't fill the hunger then it's a craving.

It might be tempting to tell yourself that you "just need the carbs" or "it's ok to have sweets now and then" or "you need the protein" or that "it's just this once" but if you've already identified that you eat too much of this food or this type of food then all the rationalization in the word won't turn that craving into true hunger.

Also, if you're trying to lose weight and it's just not happening then there's a good chance that your self identified cravings just could be doing you in.

With that said, I'll share that identifying my true hunger has made a world of difference for me. I'm down 2 more pounds this week and down a half a size in the last two weeks.

Monday, March 24, 2014

Finished the Dr. Fuhrman 5-Day Diet-Cleanse Challenge

I've finished the 5-Day challenge and I feel wonderful! I've also come up with a plan to allow me to progress my eating, while hopefully continuing to lose weight. I realized yesterday that this is the mid-point in what I think of as my "transformation." To that end I had DH snap a mid-point photo.

As you can see I still have a way to go.  I know that continued ETL eating and T-Tapp along with walking and some running or hiking will help me lose the little pot belly and trim down my thighs and butt.

According to Dr. Fuhrman I could have as many as 19 additional pounds to lose. If  I continue to eat well and exercise regularly I should naturally stop losing weight when I hit "my perfect for me" weight. If I get too thin it will be a simple matter to add in a few more nuts or more food to increase my weight a little.

I'm happy to say that no matter what age you are you are never to old to either get in shape or get back in shape!


Saturday, March 22, 2014

Dr. Fuhrman's Five-Day Super-Diet Challenge

It's not like any diet you've ever tried and it only lasts 5 days. I consider it more of a detox using healthy food. I'll be finishing it up tomorrow and wish I could stay on it another week. It's really helped me get in touch with how much food I "need" to eat and left me feeling great!

You can find the plan HERE.

Tuesday, March 18, 2014

If You Can't Exercise a lot then Exercise a Little, a lot of times!

It makes total sense if you think about it. If you're out of shape or you have health concerns you may not be able to exercise for more than 5 or 10 minutes at one go. Often people will feel that it's no use exercising if you can't go for a solid 30 minutes or an hour but that's sooo not true.

There's nothing wrong with exercising for 5 minutes 3-6 times a day and then graduating to exercising for 10 minutes 3-6 times a day. You won't make yourself crazy and you'll have less chance of injuring yourself as well.

That exercise can be a brisk walk or 5 minutes on a treadmill or stationary bike. You could also sub in a set of hoedowns or part of the T-Tapp Basic Workout Plus workout.

Monday, March 17, 2014

Eating Green for St. Patty's Day!

HA! When you're a nutritarian eating green comes naturally.

Green smoothie for breakfast! Simply delicious!
Green salad for lunch! Crunchy and luscious!
Green soup for dinner! Stupendously Creamy!

The only thing missing is the Green Beer, which I'll skip thank you very much!

As you slide down the banister of life,
May the splinters never point the wrong way.


Thursday, March 6, 2014

Back and Belly Butter Burner!

3/1/2015 - In THIS POST  I mentioned feeling compelled to update older posts on this blog. This is one of those posts!
The jist of my update is that I've fallen out of love with the cue "lift your ribs." It's fine to lift your chest up if your rounded shoulders have allowed it to slump forward. Using the cue "lift your ribs" usually achieves this quite quickly but sometimes at a price. If you get all over enthusiastic and lift your ribs beyond normal position you are then thrusting your ribs and that can create an entire bundle of issues in and of itself!

Thrusted ribs are often hiding a kypnosis and tend to make your abs look flatter - but the price you pay is steep! Rib thrusting will increase lumbar disk compression and pelvic mal-alignment. It's also going to weaken your core over time.

So long story short, lift your chest and ribs into proper position but never thrust you ribs forward. Oh! You'll know you're thrusting your ribs if the are sticking forward (front ribs not the sides) and you can run your fingers down over them and poke under them a little bit. When they're in proper position they're flat (even if they're bony) and you really have to dig - thrust them - to get under them. Ok that's my update!

I've talked about this before.

It's so simple. When you're walking or running outside or on a treadmill keep your ribs lifted high and "set" your lats as well.

To find your lats and feel them contract in the way I'm talking about simply stand or sit up straight, bend your elbows at right angles and pull them back until your chest arches forward a bit. Feel the muscular contraction on  the sides of your mid to lower back? Those are your lats and keeping them slightly fired helps keep your chest and shoulders open. Lifting your ribs automatically makes it easier to contract them slightly. I'm not talking about holding your elbows back for your entire walk or run, that was just a way to initially connect with those muscles.

Thinking in terms of a heavy tailbone also helps me beef my "on the run" midsection workout.

Try it, you'll be amazed at how much you'll feel it the next day.  

Saturday, March 1, 2014

I cannot tell a lie

Pretty much 6 months to the date I realized that whether I feel it or not I'm getting older. To be honest, at that point I was actually feeling older or at least feeling my age, which is 58.

I also decided that while I'm not too worried if I look my age when I hit 60, I certainly do not want to feel my age when I hit 60.

So based upon the outstanding results I had with Dr. Ann Kulz' "Eat Right For Life" Program I decided to tighten it up a notch and give Dr. Joel Fuhrman's "Eat To Live" program another chance.

To be honest with you there was a part of me that was whispering the definition of insanity is doing the same thing twice and expecting a different outcome - or however that witty saying goes because this would mark my third or fourth attempt - but then who's counting - at mastering this program.

Luckily for me there was another part of me whispering that if I just did this according to Dr. Fuhrman's plan - really according to his plan it would work. And it has!

Six months later I sit here somewhat amazed at what has transpired.

I'm a vegan - again - but this time I know it's going to stick. I'm caffeine free - again this time I know it's going to stick. As of this morning there's 16 pounds less of me than 6 months ago. Hardly the stuff of infomercials - EXCEPT - that if I don't weigh myself, don't portion my food, simply eat according to plan I don't gain weight, in fact I continue to slowly lose weight. How amazingly, awesomely freeing is that?

I also have absolutely no cravings NONE! In fact I ended up throwing away some of the legal sweets I made for the Christmas holidays because we didn't feel compelled to eat them and they got stale. And let me tell you they were darn tasty before they were stale.

Working out regularly has never been an issue for me and it still isn't. T-Tapp is still the cornerstone of my plan but last week I got an awesome treadmill and I've fallen in love with running again.

I've been ignoring this blog as we finished remodeling our kitchen and then I learned a whole bunch of new kitchen tricks. I can't honestly say I'll be writing in the blog on a regular basis. Time will tell. But I will promise that I'll share some of the books, kitchen tools and inspirations that have and are fueling my enthusiasm for what has basically turned into a life makeover.

This post is more than long enough but I'll leave you with three thoughts that occurred to me today.

1. Adding a half a cup of beans to my morning smoothie truly elevates it to a meal.

2. It's important to succeed but it's far more important to take the time to understand why you are succeeding. Understanding why you're succeeding this time as opposed to other times when you failed creates an ever growing safety net to protect against future failures.

3. "I don't eat _______ anymore." are 5 of the most powerful words I've ever experienced.

Wishing you the same amazing life changes that I'm experiencing.

Coming in to add that the running had nothing to do with the first 15 pounds of weight loss (wasn't running, just using step away the inches) and only slightly impacted my last pound of weight loss.