Friday, May 09, 2014
I just skimmed through most of the book, spending time reading what interested me. The goal in this plan is to keep the sugar calories you eat a day to 100. If that is too hard, keeping the sugar calories under 300 will still produce weight loss. You can alternate, eating 100 sugar calories from Mon.-Fri. and then eating 300 sugar calories on Sat. and Sun., or any variety of alternations. Some foods can be viewed as free food but still need to be eaten in moderation. Keeping the sugar calories low will keep insulin at low levels, which means you can burn fat at higher rates for more hours each day.
To find out how many sugar calories are in a food, look up the carb grams in the food and multiply it by 4.
Free foods (0 sugar calories):
Chicken, turkey, eggs, fish/seafood, beef, pork, veal, lamb...all types of meat, including tofu.
Vegetables: alfalfa sprouts, artichokes, arugula, asparagus, bell pepper/red, bok choy, broccoli, Brussels sprouts, cabbage, celery, Swiss chard, collards, white corn, cucumber, eggplant, endive, fennel, onions, kale, lettuce, mushrooms, mustard greens, okra, jalapeno peppers, Serrano pepper, dill pickles, radicchio, radishes, scallions, seaweed, shallots, snap peas, spinach, summer squash, turnip greens, watercress, and zucchini.
Herbs and spices: basil, chives, cilantro, garlic, ginger, parsley, pepper, peppermint, salt, thyme.
Fats: animal fats, avocado oil, coconut oil, flaxseed oil, Barlean's Omega Swirl Flax Oil, butter, ghee, olive oil, saturated fats, sesame oil and walnut oil.
Dairy products: All cheeses, almond milk (unsweetened), coconut milk (unsweetened), FAGE Total Greek Yogurt, half and half, sour cream, soy milk (unsweetened) and whipped cream.
Other: almond flour, almonds, avocado, baking powder, baking soda, Barlean's Forti-Flax, Brazil nuts, cashews, coffee (black), espresso, lemon, lime, macadamia nuts, mayonnaise, mustard, onion, pine nuts, stevia, pumpkin seeds, sesame seeds, soy sauce, sparkling water, sunflower seeds, tea (unsweetened), tomato, vinegar and water.
Dairy: 8 oz milk: 50; nonfat dry milk: 12; 8 oz rice milk: 92; 8 oz soy milk: 32; 6 oz yogurt: 52.
Legumes (cooked): 1/2 cup: black beans: 92; Baked beans: 116; chickpeas/garbanzo beans: 65, edamame (shelled soybeans): 40; green beans: 16, kidney beans: 80; lentils: 80, Pinto beans: 88. 1 TBSP hummus: 8.
Breads and tortillas: bagel: 224; slice whole grain bread: 60; slice whole wheat bread: 88; hamburger bun: 72; hamburger bun/ sprouted whole grain: 136; 4" pancake: 60; whole wheat pita: 62; small dinner roll: 52; 6"corn tortilla: 23; 6" flour tortilla: 64; organic whole wheat wrap: 80; 4" waffle:60.
Pasta (1/2 cup cooked): whole wheat penne: 104; whole wheat spaghetti: 76; whole wheat spirals: 75.
Cereals and grains:
1/2 cup serving: white rice, cooked: 88; brown rice, cooked: 92; Ezekiel 4:9 whole grain cereal: 160; couscous, cooked: 73; Granola: 160; Jasmine rice, cooked: 106
3/4 cup serving: Cheerios: 72, Uncle Sam's Cereal: 152; Total: 92; Wheaties: 88; Ezekiel 4:9 cereal/ whole grain ground flax: 222;
1/4 cup serving: Corn muffin mix, "Jiffy" 108; Dry steel cut oats: 108
Vegetables: 1 cup turnip cubes:34; 3/4 cup vegetable blend: 20; 1/2 cup yellow corn: 58; large fries (fast food) 260; 1 medium potato: 146; 1/2 cup of winter squash or acorn squash: 75; 1/2 cup winter squash/butternut: 43; 1 cup rutabaga cubed: 58; 1/2 cup yam: 75; 1 medium sweet potato: 92.
Fruits: Keep fruits to no more than 2 per day. 1 apple: 99; 1 apricot: 16; 1 banana: 108; 1/2 cup blackberries: 29; 1/2 cup blueberries: 43; 1 wedge cantaloupe: 19; 9 cherries: 47; 1/4 cup dried bananas: 240; 1 wedge honeydew: 46; 1 kiwi: 40; 1/2 cup mango sliced: 52; 1 small orange: 45; 1 peach: 59;1 pear: 92; 1/2 cup diced pineapple: 43; 1 plum: 30; 1 cup raspberries: 59; 1/2 grapefruit: 21; 1/2 cup strawberries: 26; 1 tangerine: 47; 1 cup watermelon: 46.
Snacks and treats: 1 oz cheese puffs: 60; 1 oz chips: 76; 1 oz doritos: 68; 4 pieces intense dark chocolate, Ghiardelli: 60; dark Green and Black's chocolate, 12 pieces: 60; 4 Joseph's chocolate chip or oatmeal cookies: 52; 2 Newman's Own chocolate crème cookies: 80; 1 oz corn snack (Pirate's Booty): 72; 55 goldfish: 80; 5 Ritz crackers: 40; 6 Nabisco Wheat thin crackers: 88; Wasa crispbread: 80; granola bar:88; 1/2 cup soft serve ice cream: 70; 1 cup Kettle corn: 100; 3 cups air popped popcorn: 75; 2 rice cakes: 56; 1 oz trail mix; 45.
Beverages: I'm not listing them as I don't drink beer, wine or soda and rarely drink juice.
Condiments and Dressings: tbsp. almond butter: 13; tbsp. hot sauce: 1; tbsp. Italian dressing: 6; tbsp. ketchup:15; stevia packet: 4; tbsp. peanut butter: 13; tbsp. salsa: 4; 1/2 cup applesauce: 56;tbsp honey: 69.
I found some carb counters online that are worth checking out:
arb-counter.html (click on the highlighted areas, like fruit, etc)
Wednesday, May 07, 2014
I've been gaining and losing the same 15 lbs. for 4 years. There is a Bible verse where God is talking to the Israelites and He says, "You've circled around this mountain long enough. Now turn and head north." That's how I feel, I'm tired of circling the mountain of weight loss and I want to turn and head south on the scale.
I have 2 things going on in my head about this weight struggle.
#1: I've been reading some amazing books about economics to my kids (by Richard Maybury). The one we are reading is all about paradigms. Paradigms are mental pictures of how the world works. We have a lot of faith in our paradigms. They are how we think, the way we understand how the world works. As we go through life we build these very complex pictures in our minds of how the world works, and we constantly refer back to them, matching incoming data against our paradigms. It's how we make sense of things. We sort incoming data to decide if it's important or not. I think our paradigms are what we believe, deeply rooted in our unconscious mind. I am thinking that our paradigms that relate to ourselves, to food and to exercise are faulty and that we need a paradigm shift in our thinking before we will see changes in our behavior (permanent weight loss). The Bible says that God uses the word of God to transform our minds. I think that reading the Bible alters your paradigm in a deep way, and so our behavior is transformed as our subconscious is altered into a Bible-centered paradigm shift. In the same way, I think we need to have a paradigm shift to alter our eating/ exercising behavior in a permanent way. It's one thing to know a lot of facts, it's another to embrace them so completely that they are part of your subconscious belief system/ paradigm. The best way to have a paradigm shift is through experience, the next best is through a word picture or story that you can relate to on an emotional level (maybe reading/ watching weight loss success stories), the worst way is by just reading.
#2 The second thing I've been thinking about is pretty much the same as #1, but it was coming at me from a different direction, at the same time as that economics book, and it was the Gabriel method. Jon Gabriel lost over 200 lbs by doing 2 things. One was to make sure he had omega 3's (in flax or chia), protein (in whey), and real food (lettuce, veggies, fruit, etc) every day. He didn't diet, he just added these things in and eventually started craving good foods and feeling satisfied with less. The other thing he did was that paradigm shift I was talking about. He used brainwave music and imagined himself thin and healthy and strong before bed and when he woke up. There is a lot of evidence that your body can actually change in response to what you are thinking. He mentions a man who had an x-ray and a spot was found in his lung and he was given 6 months to live. He died in 6 months. When they were packing away his things, they found an x-ray that was 20 years old, with the same spot in his lung. It hadn't changed, but his belief that he would die is what changed and it was a self-fulfilling prophesy.
So... I have been trying to change my eating/weight related/ exercise related paradigm by listening to recordings people have made for that purpose.... trying to change from the inside out. I recorded myself reading the Bible verses from the back of the Made to Crave book, all verses to help you with weight loss. I listen to some of the Gabriel method visualizations. I found some on youtube that I like and I used an ipod's voice memo to record them so I could listen to them on my ipod while I'm doing my daily chores.
Another thing I've been hearing about is tapping for weight loss. From a Christian standpoint, it sounded to me like something weird, but I think tapping can be another way to help change your paradigm about different things. It's adding truth to the senses, so you internalize it better.
Well, these things aren't well thought out in my mind yet, but I'm sharing my thinking process. This isn't an instant weight loss idea, but hopefully it will be a permanent one.
I uploaded the audio of myself that I listen to as I try to change my paradigm concerning eating and exercise. It is on youtube here: https://www.youtube.com/watch?v=LsCnBblGUm
Other ones that I listen to every day are these:
You can get a free upload of the Gabriel Method Evening Visualization here: http://www.thegabrielmethod.com/freecd
It is meant for people who have the book, but I've heard him on his podcast, always telling people to upload it for free, so I'm sure he wouldn't mind if you upload it without buying the book. I really enjoy it and listen to it morning and evening if I can.
I recorded the youtube ones on an ipod under "voice memos" and then downloaded it onto iTunes so I can just listen to them on my ipod nano. I can't find a way to share only audio with you, so the websites I got them from is the best I can think of.
Wednesday, May 07, 2014
I listened to Bob Proctor on www.youtube.com as my friend, Vera, recommended him to me on the subject of paradigm shifts. Here are my notes on what he said. I am just taking information in at this point, not responding:
A paradigm is a multitude of habits that control our behavior. Our paradigms are lodged in our subconscious minds. What you believe and why you believe it are paradigms. If you want to change your paradigm in an area, first recognize what your problem areas are and decide what you really want. Take a look at how you are living. See the habits that are being expressed and the results they are giving you. Then take a new idea and replace the old idea with the new idea. You change your paradigms through the repetition of new ideas. Make up your mind that you are going to follow through on this new idea. Take as many steps as you have to in order to reach your new goal. The body is an instrument of the mind. Change the mind and you change the body, it will follow the mind. We are creatures of habit. Use the potential you have with time and repetition and you will develop new habits which will enable you to make a paradigm shift. A paradigm can be changed in 2 ways: through an emotional impact or through constant space repetition. Live your dream.
You become the best in your field by doing things in a certain way. You have to be calm, confidant and self-controlled. You have to know yourself. The thoughts you think control your emotions. Your emotions control the way you act. You need to be courageous, to stand out, to be the most effective human being you can be. We become what we think, what we internalize, what we become emotionally involved in. Think great thoughts about your work, your company, your family, your church. Make up your mind that you are going to do something phenomenal in the future. Make it happen every day. Aim for better and higher each day.
The law of compensation says that the amount of money you earn is always going to be in exact ratio with 1) the need for what you do, 2) your ability to do it, 3) the difficulty there is to replace you. Be the best at what you do, every day a little better. Give it all you've got. Decide to do things in this certain way... master what you do. Keep learning about yourself, like a rose unfolding. We are in charge of how we feel.
We can listen to self-help books and we may want to follow their advice, but we will act on our paradigms, not on the new thoughts. Your paradigm controls your logic, how you use your time, your perception of situations, your effectiveness, the amount of money you earn. Your paradigm is a program that controls your life. It will be changed through the repetition of information. The repetition of an idea such as "I am so happy and grateful now that money comes to me in increasing quantities through multiple sources, on a continuous basis." Repeat it a thousand times a day for 90 days, or read the same book over and over your whole life (like the Bible), or listen to the same recording over and over again and you will make new habits and new paradigms. Write the behavior you want to eradicate on a piece of paper and its polar opposite on another. Burn the negative one as a symbolic end and write the positive one on a piece of paper, 5 times a day until it takes root and takes the power away from the negative habit. You don't break a bad habit, you replace it with a good habit. You are a creative being. Work hard, assert yourself, use your mind and imagination, decide to do something that is worth doing to you.
Wednesday, May 07, 2014
Here's another list of helpful steps to creating new habits that I found on www.youtube.com:
1. Planning: Pre-planning to prepare yourself for the new habit. Break the habit down into small pieces
2. Keep the practice of the habit to 5 minutes in the first 2 weeks
3. Set up a trigger, a habit you already have, attach the new habit to something completely automatic, like brushing your teeth.
4. Announce your habit to the world... for accountability
5. Have a reward system so that when the habit starts to get tedious, immediately following that habit, you get the reward
6. Set up a back-up plan in case something happens to interrupt your habit... how you will do it when you are sick or travelling.
I found that setting up a trigger was very helpful to me, so now, after I brush my teeth, I go in the living room and do my 10 minutes of strength training. I think a back-up plan would be very useful too.
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