Wednesday, August 11, 2010
If you do what you have always done you get what you have always gotten; IT'S TIME FOR CHANGE!
I'M STOPPING THE INSANITY of being out of control, being afraid, hurting physically, emotionally, and in spirit from discouragement after trying every program/method out there to lose weight.
MY INSANITY IS all about ANTI-fad diets. It is the complete opposite of every borderline idiotic and completely unnecessary weight loss program in existence. It is based strictly on common sense and the simplest and healthiest way the human body was meant to lose weight.
It's for people who, ya know, need to lose weight. That's pretty much the only requirement here. If you fit that description, then Stopping the Insanity is definitely for you TOO
In the shortest form I can explain it, It's
I'm not a personal trainer, or a nutritionist, or a doctor, or a fitness celebrity. I'm just a regular gal who's been into diet and exercise since forever and want to share free truthful information about the things I'm interested in.
That's why you're here too, isn't it?
It's so damn simple and literal. We've tried them all haven't we? And didn't you find that weight loss diet plans like The "Atkins" Diet and The "Zone" Diet and The "South Beach" Diet make me laugh. Who cares about some Dr. Atkins guy or some zone or some beach? So here on Stopping the Insanity we're cutting through all of the useless marketing junk. Our goal and committment is to lose weight, plain and simple.
Let's get started!
Monday, August 09, 2010
Start New End New
Though no one can go back and make a brand new start,
anyone can start from now and make a brand new ending.
Often as we get ready to start the week we are not excited. Maybe we feel dissatisfied with where we are, or not thrilled about what we feel is in store. As we take on that attitude we find ourselves dreading the day with little or no motivation to get going. That's why we get the "Monday Blues." We see the week ahead as something that we have to get through.
Week after week we repeat the same goal of just wanting to get through the week. Those thoughts lead us to not taking action that can create changes in our lives. After all, how can we think about taking action when we are just thinking about getting to the end of the week. As we approach our lives in this manner nothing changes.
It's time to change how we are thinking. By changing how we approach our week we will create new behavior and actually start seeing changes. As things change we will naturally get excited about our lives. The only reason that the week seems endless in front of us is because we feel stuck. So this Monday get excited. Tell yourself that it is not just another long week ahead. Tell yourself that this week is a week that change will begin.
That is the key, you deciding! Change begins the moment you decide. I know that all the pressures of life can feel at times overwhelming and the idea of getting excited about Monday is very foreign. It is your choice, you can let life paralyze you, or you can attack your life. Be a fighter and fight for a better life and decide that things can change.
The exciting part is that the moment you decide, change will start happening. So stop complaining that you are not happy with different areas of your life and dread Mondays as you do. Don't get overwhelmed, it doesn't have to be huge. It all starts with little things; eat a little better, do a little exercise, put your resume together, call a loved one, smile more and take a step.
The way to get started is to quit talking and begin doing.
Start doing and get motivated because this is a great week ahead. This week you are creating new positive results by changing how you approach your Monday. Every new start leaves a possibility of a new ending. Start new and end new.
We create out fate everyday we live.
Sunday, August 08, 2010
One thing more: Eating Protein, Carbs and Fruit in proper order
In my opinion and experience I strongly recommend eating unlimited enzymatic fruit for breakfast
Any quick digesting foods must wait till the slowest digesting foods leave the stomach before they can leave - a process which can take up to 6 or 8 hours. While waiting, the fruit, cooked and raw vegetables, and some of the starches undergo some decomposition and fermentation, producing gas, acid and even alcohol along with indigestion. .....
A RADICAL NEW CONCEPT OF DIGESTION
..... If there are 5 different types of food in the stomach at one meal, each eaten separately and in sequence, there will be 5 different kinds of digestion going on at the same time, each layer having different enzymes digesting each food, according to the needs of the food contained in that layer.
But when say 5 different foods are eaten at a meal, where each mouthful or bite is taken of a different food, then the entire stomach is filled with the same mixture. .....
SIMPLE TEST FOR ANYONE
One simple test that I used on myself was to eat different foods, one variety at a time, in sequence [all at one meal], for several different meals. Then when nature called, I examined the feces and was able to see different colors in the same feces. Watermelon which was reddish in color, was first, then tossed salad which was very dark brown was next, and cheese was very light tan was last. All were joined together, exiting the body in the same order as they were eaten.
Anyone can try this test, but to be accurate, the different foods must be eaten one at a time, and follow each other in sequence.
In doing this I found that I felt so much better following this BASIC RULE -
WATERY FOODS FIRST
To simplify this concept of sequential or layered eating, the basic rule or principle can be stated as follows:
Eat the most watery and easiers and fastest digestive foods first .....
BAD COMBINATIONS TO AVOID
The following represents some examples of bad combinations to avoid
1. Mixing dried sweet fruit, honey, maple syrup or bananas with nuts or seeds
2. Mixing starch foods with fresh or acid foods or fruits
3. Mixing dried sweet fruits with acid fruits.
4. Never eat dried sweet fruits with or after concentrated proteins
5. Eating raw, fresh or dried fruits after any cooked food
6. Avoid drinking beverages or even water during or after meals
CHEW ALL FOOD CLOSE TO LIQUID
For best digestion - chew all food close to a liquid before swallowing.
EAT SMALLER AMOUNT - FEWER VARIETIES
The smaller the amount of a particular food eaten, the less is the digestive time for that food. The greater the amount of a food eaten, the more is the digestive time prolonged.
..... Remember the less you mix and the fewer the varieties you use, the easier it is to digest and the less you will be tempted to overeat. The greater the variety, the greater the tendency to overeat.
THE IMPORTANCE OF BLENDED SALADS
Due to the liquification of vegetables by blending:
1 - Absorption and assimilation of its vitamins, minerals proteins etc. is increased to approximately 5 times as compare to eating and chewing the salad.
2 - A blended salad will digest and leave the stomach in 15 to 20 min. compared to 30 to 60 minutes for a tossed salad eaten whole......
Conservation at energy in the digestive process is the key to all healing. (Success in healing is measured in terms of energy available. This was known by the early masters of Natural Hygiene) .....
BASIC PURPOSE IS SAVING ENERGY
..... Energy is the most important factor needed for recovery of health and it must be conserved at all costs and not wasted in unnecessary digestion. Sequential eating will maximize the conservation of energy without fail.
Try it - feel the difference - and you'll never go back to your old ways - I promise you that!
DIGESTION TIME OF VARIOUS FOODS
(approx. time spent in stomach before emptying). ........
when stomach is empty, leaves immediately and goes into intestines,
Fruit vegetables, vegetable broth - 15 to 20 minutes.
(blended salad, vegetables or fruits) - 20 to 30 min.
Watermelon - 20 min.digestion time.
Other melons - Canteloupe, Cranshaw, Honeydew etc. - 30 min.
Oranges, grapefruit, grapes - 30 min.
Apples, pears, peaches, cherries etc. - digest in 40 min.
Raw tossed salad vegetables - tomato, lettuces, cucumber, celery, red or green pepper, other succulent vegetables - 30 to 40 min. digestion. -
Steamed or cooked vegetables
Leafy vegetables - escarole, spinach, kale, collards etc. - 40 min. - Zucchini, broccoli, cauliflower, string beans, yellow squash, corn on cob - all 45 min. digestion time
Root vegetables - carrots, beets, parsnips, turnips etc. - 50 min.
Semi-Concentrated Carbohydrates - Starches
Jerusalem artichokes & leafy, acorn & butternut squashes, corn, potatoes, sweet potatoes, yam, chestnuts - all 60 min. digestion.
Concentrated Carbohydrates - Grains
Brown rice, millet, buckwheat, cornmeal, oats (first 3 vegetables best) - 90 min.
Legumes & Beans - (Concentrated Carbohydrate & Protein)
Lentils, limas, chick peas, peas, pigeon peas, kidney beans, etc. - 90 min. digestion time
soy beans -120 min. digestion time
Seeds & Nuts
Seeds - Sunflower, pumpkin, pepita, sesame - Digestive time approx. 2 hours.
Nuts - Almonds, filberts, peanuts (raw), cashews, brazil, walnuts, pecans etc. - 2 1/2 to 3 hours to digest.
Skim milk, cottage or low fat pot cheese or ricotta - approx. 90 min. digestion time
whole milk cottage cheese - 120 min. digestion
whole milk hard cheese - 4 to 5 hours digestion time
Egg yolk - 30 min. digestion time
Whole egg - 45 min.
Fish - cod, scrod, flounder, sole seafood - 30 min. digestion time
Fish - salmon, salmon trout, herring, (more fatty fish) - 45 min. to 60 digestion time
Chicken - 1½ to 2 hours digestion time (without skin)
Turkey - 2 to 2 ¼ hours digestion time (without skin)
Beef, lamb - 3 to 4 hours digestion time
Pork - 4½ to 5 hours digestion time
Sunday, August 08, 2010
Now that we have figured out and found what our daily calorie maintenance level is, depending on our activity level it's time to officially create our individual weight loss diet plans.
To do this, we'll start with simply subtracting 500 calories from our calorie maintenance level.
For example, if you figured your maintenance level to be 3000 calories that day, you would now start eating 2500 calories per day instead. It's really as easy as it sounds. Just subtract 500 from that days maintenance level and then start eating this new amount of calories each day. By doing so, we will have officially created a calorie deficit. And, as you know, a calorie deficit is what makes weight loss happen.
We're also going to want to try to eat 5-6 smaller meals per day (once every 2-3 hours) and spread those calories out evenly among them. There are three reasons for eating 5-6 smaller meals instead of 1-3 big meals or just randomly throughout the day. The first is that it will help speed up your metabolism. The second is that eating so frequently will help keep you satisfied and less likely to eat something you shouldn't. The third is that you will be supplying your body with the nutrients it needs consistently throughout the day.
All that's left to do now as far as your weight loss diet plan goes is make sure that the calories you are consuming each day are coming from the right food sources and portion sizes...I have chosen to use Volumetrics and to eat my foods in a specific order for digestive purposes! This keeps my digestive system active rather than sluggish which is what I want especially having IBS! In addition to this I am also going to eat foods according to my DNA
There are 3 DNA-based diets -- low-fat , low-carb and balanced -- and how to determine which may be best for your genetic makeup.
A Low-Fat Diet
May be best for your DNA if you have:
* Heart disease in your family
* Low energy levels
* High LDL cholesterol
A low-fat diet can provide weight loss and protect you from diseases you're predisposed to. Avoid fatty foods, refined sugars and carbohydrates; they can make you feel lethargic. For best energy, eat low-fat carbs, including whole grains like quinoa, or legumes, like black beans. Choose monounsaturated fats like olive oil and avocado to improve your HDL cholesterol.
Low-Fat Diet Basics
Consume no more than 77 grams of fat per day
* 70% carbs
* 15% protein
* 15% fat
A Low-Carb Diet
May be best for your DNA if you have:
* Weight around your midsection
* High blood pressure
* High triglycerides
If your waist is greater than 35 inches, you're at risk for heart disease, gall bladder disease and diabetes. You may be insulin resistant, which means you have difficulty processing sugar. By losing 10% of your body weight, you can also lower your blood pressure. Choose lean healthy proteins and limit the amount of carbs, especially refined white foods like starchy potatoes and bread.
Low-Carb Diet Basics
Consume between 20-60 grams of carbs a day
* 30% carbs
* 40% fat
* 30% protein
A Balanced Diet
May be best for your DNA if you have:
* Family history of diabetes or heart disease
* Mediterranean ethnicity
* Frequent indigestion or constipation
"If it was good enough for your parents, it's good enough for you," says Dr. Katz. "That's the real power of nutrigenetics. It reminds us of the importance of our heritage." For example Scandinavians do very well consuming dairy because they are lactose tolerant, whereas, many Native Americans and Chinese are lactose intolerant.
Balanced Diet Basics
* 50% carbs
* 30% fat
* 20% protein
Sunday, August 08, 2010
Step One: Knowledge! You see, in order to successfully reach any weight loss goals, I am sure we already know that we're going to first need to understand how to lose weight. (I told you it would make sense.
To begin with....
We all know that when we eat or drink anything; besides water, that every one of those foods and every one of those drinks contain calories. Say it with me... calories. The reason I'm mentioning calories is because the answer to the almighty "how to lose weight" question all revolves around calories. Not only does everything we eat and drink contain calories, but everything we do burns calories. Literally, every step we take and every move we make burns calories. In fact, our bodies actually burn hundreds and even thousands of calories each day on its own just functioning. Even sitting still all day our bodies still burn calories.
CALORIES IN CALORIES OUT.....
So, if everything we eat contains calories, and everything we do burns calories, shouldn't they just cancel each other out? Yes, they should... and they do. IF you consume the exact same number of calories that your body burns each day, your weight would stay exactly the same. If your body naturally burns 3000 calories a day, and you happen to eat 3000 calories a day, your weight would not change. In this example, 3000 calories is what's known as a calorie maintenance level. It's the number of calories required for the body to maintain it's current weight.
Repeat after me, "calorie maintenance level", because if there's one thing more important than calories when it comes to losing weight... it's our calorie maintenance level.
Our calorie maintenance level is a very useful to know. Why, because it works like our body's weight loss password, and knowing it will get us into our own private weight loss lifestyle! Once we're in, we'll be able to control our weight with far more ease. Infact, for anyone still sruggling or has been at a stand still for some time and wondering how to get over that hump, this is the number at the heart of that answer. The best way I can explain why is by telling you the biggest secret I know...
We already know that every person's body needs a certain number of calories each day in order to maintain their current weight. Again, this is your maintenance level. If your diet plan is made up of the SAME number of calories as this maintenance level, your weight will stay the same. However, if your diet is made up of MORE calories than your maintenance level, you will GAIN weight. But... get this... if your diet is made up of LESS calories than your maintenance level... YOU WILL LOSE WEIGHT! Makes total sense right...and so simple to understand.
So now we need to learn how to put this information to use and create our own weight loss diet plan. The very first thing we're going to need to do is figure out what your calorie maintenance level is...
Your daily calorie maintenance level is the key number in creating your weight loss diet plan. It is based on many factors and is specific to each person. For example, you and your friend might be the same height and weight, but you might have maintenance levels that are hundreds of calories apart. Since the effectiveness of your weight loss diet plan depends a lot on this number, it is important that you figure it out as accurately as possible.
For the most part there are really only 2 methods of figuring out this "magic" number. The first is pretty close to accurate, and the second is as accurate as can be.
1. Here's the method for getting the "pretty close estimate" of your calorie maintenance level. It requires putting your gender, weight, height, age and activity level through a 6th grade level math formula. However, I have assumed that no one actually wants to sit around doing 6th grade math. I was right, wasn't I? So, I've included Susan Powter's Calcoric Consumption chart taken from the Mayo Clinic as her source. and you will instantly get your estimated calorie maintenance level.
Your gender: Female
Your weight: pounds
Your activity level:
2. While the above method is probably accurate enough for most people (it was actually very close for me), I can't say for sure if it will be as accurate for everyone. And, since this is the number that will be at the heart of your weight loss diet plan, I'm going to mention the second method. It's not so much a "method" as it is a "test."
Basically, you would start eating a certain number of calories each day and then closely monitor what your weight does when consuming this many calories. For example, if you maintained weight eating this certain number calories per day, you have found your maintenance level. If you gained weight, lower your calorie intake a little and see what happens then. If you lose weight, then you know you're already below your calorie maintenance level.
If you want to give method #2 a try, I'd suggest using your current calorie intake as the number of calories to start the "test" on. To figure this number out, pick a day and eat like you normally would. The only difference is you will be keeping track of the number of calories in everything you consume. At the end of the day add it all up. Do this for a few days and then take an average of all the days. This average is the average amount of calories you are currently taking in each day and would make a perfect starting point for method #2.
Which method you decide to use is up to you. Feel free to use both, by the way
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