Sunday, December 20, 2009
It's that time again, to look at last week and consider the good, the bad, and the ugly, and change up as needed.
I've floundered and bounced around with an eating plan, have lurked, learned, tried alot, rejected alot and found some keepers. Now it's time to bring it all together into something that works. I sat down and made a list, which will become my new, long-term eating plan (subject to further change-up, of course!). Once I build up consistency I can then move on to the next Lifestyle Change, Exercise.
So from here on out I'm going to focus on weekly meal planning in advance, combined with my personal philosophy about food & eating healthy, combined with the commonsense "No S Diet" principles, see the team on my SparkPage or the website of the same name. Below is the end result, with my own personalizations added in. Could I do this every day for the rest of my life? Yes! Good, that means it passes the test of being a Lifestyle Change AND NOT A DIET.
Carol's Commonsense Eating Plan:
1. At a minimum, drink ½ oz water per pound of "goal body weight", everyday. For me at this time, that's 75oz H2O daily (ten 8-oz cups; five 16-oz cups).
2. Consume adequate healthy fats (EFAs) and take fish oil omega 3s everyday.
3. Never miss a meal, especially breakfast.
4. Throw out, never buy, and never eat labeled food (no processed, packaged, manufactured, convenience, or chemical food).
5. Always cook from scratch (do batch cooking on weekends, do meals for a month, do crockpotting several times a week etc for time management tools to get the scratch cooking done).
6. Prepare leafy green salads, fresh crudité veggies, boiled eggs, albacore tuna salad, and tabouli every weekend: always keep the fridge stocked with them.
7. Do weekly meal planning every week, in advance.
8. Include in wkly meal plan, FIRST, 3 fresh fruits and 7 fresh veggies daily (70 srvgs veggies, 21 srvgs fruit wkly); then fill in the holes with a combination of lean protein and low glycemic complex carbs at each meal.
9. Consume one plate 3X per day to enforce proper portion sizing automatically; no snacks, no sweets, no seconds*.
10. If a plateau is reached wait a week, then switch to a smaller plate; but still maintain one plate, 3X a day no snacks, no sweets, no seconds.
*When you read the No S Diet (which is not really a diet) www.nosdiet.com you'll see there is one exception. Since it's an exception I'm not including it in the norm above; I just know that I have the exception available for use when the occasion arises, but since it's an exception and not something that's planned, I'm not including it in the planning above.
When you read the No S Diet (which is not really a diet) you'll see it has nothing to do with salt. And best of all it has NOTHING to do with tracking, counting, weighing, and measuring. I LOVE being free from all that, and have been losing steadily with the No S Diet. www.nosdiet.com
Saturday, December 19, 2009
Aspartame is in my opinion, and in many doctors' and professionals' opinions, a deadly poison. Aspartame is a thermally unstable compound that breaks down at 80 degrees. Hello, your body temperature is 98.6. Two of many things it breaks down into, are formaldehyde and methanol. Formaldehyde is embalming fluid. Methanol (wood alcohol) is poisonous to humans. Aspartame interacts with all drugs, vaccines, and toxins, and caused brain tumors in study animals. Search for Dr. Betty Martini and the word aspartame on the internet, she is one of the world wide leaders of the movement to ban aspartame, and recently uncovered studies not included in the approval process. Search for Russell Blaylock and aspartame, he is a neuroscientist. Search for Rumsfeld and aspartame, to find out how it got approved by the FDA (aka follow the money). Search for Betty Martini on You Tube so you can hear her speak in person.
Because the word is out on aspartame and Nutrasweet, they are changing the name to AminoSweet.
Be careful of stevia liquids from other countries that are sold in North America. When you take the time to listen to Dr. Betty Martini, you'll find out that in some countries especially Brazil etc it is a common practice to mix it with aspartame.
Aspartame (as well as MSG) can be deceptively listed as "natural flavorings", such as the aspartame in Mars candy bars. Know that ANY manufactured food or substance is suspect, whether it is diet or nondiet. Know that small amounts of aspartame are NOT required by law to be disclosed on the label, and can be hidden semantically.
Reading what Dr. Blaylock has to say will teach you both MSG and aspartame are neuroexcitotoxins, and why that is important. Deadly important. Aspartame and MSG have something else in common too: MSG is also listed on food labels as "natural flavors". MSG is also called hydrolyzed soy protein, etc. Did you have a headache after eating turkey? Some, not all, are injected with a basting solution that contains natural flavors. I called the 800 number on the package of my turkey while I was in the store before I checked out; it did not have MSG, the natural flavors really were, and I did not get a headache.
Here are short aspartame clips from the links below:
..."Of the 164 humanly-significant studies on aspartame, 90 were independently sponsored, and 74 had aspartame industry-related sponsorship.
...Of the 90 non-industry-sponsored studies, 83 (92%) identified one or more problems with aspartame.
...Of the 7 studies which did not find a problems, 6 of those studies were conducted by the FDA.
...Given that a number of FDA officials went to work for the aspartame industry immediately following approval (including the former FDA Commissioner), many consider these studies to be equivalent to industry-sponsored research."
So that's saying, if you take out the 7 FDA studies that did not find an aspartame problem, 100% of the studies that were not given money by aspartame sponsors, DID find problem(s) with aspartame.
The reason the FDA studies are tainted is because of the FDA's approval history with aspartame. The FDA commissioner who approved it, later went to work for the manufacturer of aspartame. (Research it for yourself.) The reason the manufacturer and food industry wants it, is because using aspartame in food is cheaper than using sugar in food.
God made the sugar cane plant and stevia plant, honey, maple syrup, fruit and agave, thank you, I'll stick with them. Here's a table of Sugars & Alternatives:
For powdered stevia, don't buy for PureVia (by Pepsi), TrueVia (by Coke) because they contain "natural flavors" that the companies decline to disclose what they are; but you can buy powdered erythritol / stevia blends WITHOUT natural flavors from supplement companies like www.Vitacost.com and www.SwansonVitamins.com.
Note the American Dietetic Association accepts large amounts of money from the junk food industry and the chemical food industry.
Analysis Shows Nearly 100% of Independent Research Finds Problems With Aspartame www.holisticmed.com/aspartame/100.ht
On the following, scroll down to the fourth section, "Video/Audio", you will see links to 60 Minutes, Fox News, etc. about aspartame:
Here is a scientific paper published on a clinical study on aspartame:
Here are what doctors are saying about aspartame:
What can you do?
1. Get informed. There are many, many horrific things in connection with aspartame I did not speak of here. The list of diseases and symptoms connected, is long.
2. Do your own research.
3. Write a blog, start threads, spread the word.
4. Join SparkPeople's aspartame team and make sure the team logo stays in one of the visible places on your SparkPage (one of your first 6 teams) to spread the word.
5. Unless you want to call every manufacturer of everything you eat before you eat it, throw out and stop eating anything that has a label on it, whether or not it has aspartame in it (see paragraph 4 above).
6. Call manufacturers that use aspartame and tell them why you'll never buy their product again, and tell them renaming it "natural flavor" or "AminoSweet" or the new deceptive name they come up with tomorrow, will NOT work. I did that with Yoplait Fiber One. I got a form letter back that said aspartame was approved as safe by the FDA. At the time I bought my yogurt, I had carefully looked at the label but not taken the time to read the ingredients list. The way it was printed on the label was in very light font, much lighter than anything else, which blended into the background colors beneath the font. In my opinion, VERY deceptive, and I told them that, and that I was very disappointed in Yoplait company, and that they had broken my trust.
And before you ask, NO, do NOT eat Splenda (sucralose). Before you ask, do your own research.
Suspect, unless you made it from scratch:
Safe (at least from aspartame):
Hmmm, doesn't "safe" also look alot healthier? And isn't that what we're all here for?
Thursday, December 17, 2009
~Surrender is NOT the answer.
~Failure is success if you learn from it. - heard on the radio
~Reflect on your present blessings, of which every man has many; not on your past misfortunes, of which all men have some. - Charles Dickens
Said by Children
"Close the curtains," requested our 2 year old granddaughter, sitting in a pool of bright light. "The sun's looking at me too hard."
My friend asked our grandson when he would turn 6. He replied, "When I'm tired of being 5."
Seeing her first hailstorm, Mary Sue, age 3, exclaimed, "Mommy, it's raining dumplings!"
As I frantically waved away a pesky fly with a white dishtowel, my granddaughter observed, "Maybe he thinks you're surrendering."
A friend's grandson, 4, was reading with his granddad about Adam and Eve. He asked, "Is this where God took out the man's brain and made a woman?"
Announcing to daughter Lori that her aunt just had a baby and it looked like her uncle, she said, "You mean he has a mustache?"
When I asked our grandson if he could name the capital of Florida, he fired right back, "Capital F!"
Shampooing my 4-year-old, I noted his hair was growing so fast he'd soon need it cut. He replied, "Maybe we shouldn't water it so much."
My daughter told her 5-year-old that their van was going to be fixed. Instantly, the small fry assumed, "Oh, it's going to the tire-o-practor?"
Impressed by her 5-year-old's vocabulary, my friend complimented the young scholar, who nonchalantly responded, "I have words in my head I haven't even used yet."
Wednesday, December 16, 2009
~Happiness is not a station you arrive at, but a manner of traveling. - Margrart Lee Runbeck
~It's not who you are that holds you back, it’s who you think you’re not.
~Exercise isn't just good for your body - it's good for your soul. If you feel a bit down, get up and get moving.
Wow I typed "Christmas" into SparkRecipes and got 83 hits! Great to scan this list for ideas, such a wide variety here:
My SparkFriend Mary has this link on her blog, Quick, Easy, and Inexpensive Christmas Decorations:
And Christmas decor videos from Southern Living, also courtesy of Mary:
And helpful SparkArticles, pages, and misc:
Tuesday, December 15, 2009
~Should you find yourself at a loss, wondering what life is all about & what your purpose is, be thankful. There are those who didn't live long enough to get the opportunity to wonder.
An unexpected, and LOVELY chore today: I'm washing and then putting into a donation bag, some winter corduroys that are TOO BIG. They are falling off of me and I can't pull them up any higher than they already are. Also I noticed Christmas tops are hanging; they seem to have "grown longer" while in storage this year and now hang loosely completely over my tummy and all the way down to the top of my thighs. Woo Hoo! Small victories really make a difference! Christmas tops unexpectedly hanging loosely, and donating pants that are too big, are unexpected sources of joy!
Here is my story of fantastic bargains at Goodwill:
I need some things after moving, but don't want to buy anything until after I have a job. Posted to freecycle for dining room table chairs, and a baker's rack to use as a plant stand, didn't get anything yet.
In Nov I got a stool for $5 at a Pennsylvania Goodwill when visiting a friend in PA. Now it's at the kitchen table; later when I get real chairs, I can use the stool for a plant stand.
Sat night found a $4 chair at my local Goodwill that I'll use at my desk, and move the desk chair to the kitchen table. I had been moving the one chair back and forth between kitchen and living room. Neither of the two chairs look like a kitchen table chair, but I'm happy.
I was also rewarded for taking the Leslie Sansone videos out of my cart at Walmart and putting them back about a million times during the past year, as Sat night at Goodwill I found new, still-wrapped-in-cellophane Leslie Sansone VHS for $1 each. I didn't notice til I got home that two are for Abs, which I really don't care about at this point as I have so much to lose, but since they are Leslie's I would have still bought them. The third is "Walk Away the Pounds 3 Miles". These look like younger pictures of her so they must be older. I still need the starter one for beginners but still don't want to pay $10, and will make do without it. Also Amazon has good WATP specials too; but it's too tempting to bump it up to spending $25 to get the free shipping; I'll just stay away from the temptation of Amazon. Also got Charlotte's Web VHS, Dances With Wolves, and 2 Natl Geographic. Plus sci fi I love but have never owned, and many of these movies I have only seen parts of: ET, Dune, Independence Day, and Star Gate.
I "had a wonderful Christmas" for myself Sat night at Goodwill, unexpectedly, and for less than $20; all because I needed kitchen table chairs.
Previously I had looked at 6 stores, just so I could get a stability ball that was purple. It was $28+ all told; almost thirty bucks. After all that effort, and paying full price as it wasn't even on sale so I could get it in purple, to my surprise I didn't like it. There was nothing wrong with it. But I was going to use it for a desk chair as many sparkers do, and it turns out the height is too low for my knee joints. Probably would have been fine as a desk chair for younger or less obese people who have more flexible joints. I had repacked it and set it by the door for the next time I went out, so I took it with me Sat night to return it. So now, I'm happy it didn't work out, since I replaced it with a $4 dollar chair from Goodwill. So I spent $15+ and was refunded $28+; I unexpectedly came out $13 ahead! Just like WAITING for the Leslie Sansone tapes; being thrifty paid off.
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