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Make Friends With Your Food

Saturday, January 25, 2014

emoticon Dear Friends,

Many people talk to me about food problems and I have lots to say on the subject.

It's not about giving up food and depriving ourselves, it's about learning HOW TO LIVE WITH FOOD!!! How to make friends with food. I have lost 103 pounds and here is what I have learned.

If I'm going out for a meal I keep everything in moderation. If I really want something then have it and I enjoy myself. I don't beat myself up about it. We all need time off. We all need to enjoy the food we love. If we deprive ourselves long enough we will win the battle but lose the war. Eventually we will binge because we denied ourselves to long.

When I started my journey I too started out depriving myself. My Mom told me that I need to splurge if I wanted to win. I go out to dinner with my Mom every Friday night. I have several rules I go by:
1. I workout heavily the day before if possible.
2. I eat lightly the day of and drink lots of water.
3. I order whatever I want including dessert.
4. I get a to go box before I start eating.
5. I put 1/2 my meal in the to go box (most restaurants serve enough for two meals, we are conditioned to try to eat it all)
6. I share the dessert with my mom.
7. I workout heavily the day after.

Typically I don't go over my calories but when I do, so what. I did this every week the entire two years while I was trying to lose weight. I lost over 103 pounds and I never binged because I learned not to deprive myself.

If I really wanted something I ate it so I would only eat some now, rather than a lot later. I had to analyze myself first. Was I hungry, depressed or hurting. If so it's not a craving. If I'm hungry drink a glass of water and find something healthy to eat. If I'm depressed or hurting then drink a glass of water and take care of my feelings through exercise or doing something fun.

If it's none of the above then I know that it is a craving. It's almost always something I don't normally eat. I have it but I keep it to a minimum. I can't keep ice cream in my home because it is a trigger food. If I'm craving some then I go to the store and pick up a single serving of my favorite flavor.

Whenever possible substitute something bad with something less bad or even better.
- I am a severe choco-holic. I eat chocolate every day in one form or another. I eat dark chocolate attune probiotic bars. They are a small candy like bars and 90 calories. I have Nugo bars chocolate brownie flavor. I have Muscle Milk protein shakes, 20 mg protein and 190 calories. None of these are real chocolate but they satisfy my need for chocolate.
- I substitute quinoa for rice. It's much better for you and you cook it just like rice and I use it in my recipes.
- I eat only whole grain pastas.

Things that you like to eat often, try to find a healthy substitution. Try speaking with an organic grocery store if you are stumped.

I hope anyone reading this will find something helpful in it. It took me quite awhile to learn all this and my hope is that this will save someone in some way.

Live with your food, make friends with your food and control it, don't let food control you.

Love yo all.

  Member Comments About This Blog Post:

1HEISTHEANSWER 12/2/2014 10:37PM


thanks Pam for all of this information.....hopefully I will apply this to my situation.

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JOYFUL62 7/27/2014 11:17PM

    Thanks for the ideas. Most of these I know, but I forget when I am actively trying to lose weight. I focus on "being good" and forget that it is ok to enjoy what I eat. Thank you for the reminder!

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ANNEMARIA6 6/27/2014 3:21PM

    These are wise words and good information. I especially like your advice about eating out on Fridays with your Mom. You are so fortunate to still have a parent around, I miss mine sometimes! Take care. Anne emoticon

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SARA-SMILE 6/19/2014 7:21AM

    Great ideas and tips! Thank you so much for sharing what works for you! Congratulations on your emoticon success! emoticon

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C2BFIT 5/17/2014 5:05PM

    emoticon AND emoticon This is very practical & encouraging.

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DEB42615 5/5/2014 7:13AM

    Great practical post. Thank you for recognizing that staying on your program too strictly can backfire. emoticon

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SHELTER-PETS 4/20/2014 6:33AM

    Thank you! This is GREAT!

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MLDELANGEL 4/2/2014 3:36PM

    This is great and very useful advice! Thanks for sharing some of what you have learned during your journey :)

I keep telling myself to be patient and hold on and not give up because the journey is long and the temptations may be many but the reward at the end is much more important.


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MARYANNB25 2/6/2014 7:07PM

    emoticon for the emoticon advice. Lots of great advice.

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SUZZQ4LIFE 2/4/2014 11:14AM

    Awesome advice from a smart person. Thank you so much for sharing your thoughts. I am grateful to hear from people what worked for them throughout their journey. This information is great for me because I worry about going out to eat but not anymore. You and your mother are very wise. Thanks!!!

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NELLJONES 2/3/2014 8:41AM

    I agree with the substitutions! I learned to cook so I could learn to make legal substitutions. Do they taste exactly the same? No, of course not, but they do the job of curtailing the craving, and give me the satisfaction of having made it myself.

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  Great ideas! I am in this for life and this helps.

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FITMOMMY1836 2/1/2014 1:38PM

    I love the dinner idea. Might try that while putting my own spin on it.

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WCYNTHIA684 2/1/2014 1:54AM

    Thank you for sharing! Well said!

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VICKI-B-N-FLA 1/31/2014 4:55PM

  Thank you. You made some very good points to think about. emoticon emoticon emoticon

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2BHEALTHY46 1/30/2014 11:32PM

    thank you for all of your good suggestions.

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CALEX123 1/30/2014 3:40PM

  Congratulations on your weight loss. you mus have done something right most of the time. Good advice to follow

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AHAVAH123 1/30/2014 12:35PM

    Thank you, this is really very helpful!!

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AWESOMECHELZ 1/30/2014 9:11AM

    emoticon very much for sharing! I love it! emoticon

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    Congratulations on all your healthy success! These are great tips to help guide us in our own journeys.

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MRSRIGS1 1/28/2014 3:35PM

    Thank you for all the tips! They are very helpful. I have to remind myself that food is for nutritional purposes only! Food is not for my emotional needs. It helps me when I do that.

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KIMBERLY_Y 1/28/2014 12:46PM

    Well said! I like the questions you ask yourself before you eat something you want, assessing your feelings before you indulge. I need to do more of that, but I believe in living life and I allow myself to splurge every Friday night as well. Since this is a life-style, life must allow for indulgences or what is the point? Way to go!! Great blog! emoticon

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IGNITEME101 1/28/2014 10:42AM


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WENDYJM4 1/28/2014 1:37AM

    thank you

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YIGOBUTTERFLY 1/27/2014 5:19PM

    Thank you!

I am going to copy this and have it on my computer as a reminder!


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LAKEGIRL4 1/27/2014 2:49PM

    Thanks for sharing this! Great advice for me to use! emoticon emoticon

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SEWINGMAMACDS 1/27/2014 1:58PM

    emoticon emoticon

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SMIDGON 1/27/2014 1:07PM

    My problem is either being tempted is being told I don't need to diet. That I look terrific just the way I am, or, if I lose wt. my wrinkles will really show up.

I realize they are probably not wanting me to accomplish something they can't.

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TCANNO 1/27/2014 9:45AM

    I think this says it all. It is really what we have been told in the past and it is a hard habit to get out of.

One problem is other people saying you shouldn't eat that you are on a diet, try telling them your not.

Thanks for posting this.

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JMORRIS85 1/27/2014 8:49AM

    Thank you for taking the time to post such excellent advice!!!



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DUSTYPRAIRIE 1/27/2014 7:41AM

    Terrific "rules of thumb". You have a wise mother, and she has a wise daughter.

emoticon to both of you!

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OLIVIANIGHT 1/27/2014 6:43AM

    Thanks for sharing : )

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MARION-S 1/27/2014 6:33AM

    emoticon emoticon emoticon

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FREEBIRD7100 1/27/2014 3:54AM

    thank you for this, it is good to hear this stuff. Thank you

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NANADEE44 1/26/2014 10:22PM

    You have a lot of really great approaches to food and how you deal with the "bad times". You have given many of us "food for thought".. Thanks, this was great!

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IMGLAMRUS 1/26/2014 9:01PM

What a GREAT blog!!! Thank you for the wonderful and sensible advice. emoticon

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GRAMMYTINK 1/26/2014 6:47PM

    emoticon very helpful emoticon

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CAJUNGANNY 1/26/2014 5:37PM

    thank you for sharing, sounds like great advice and you have proven it works

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JULIE_DV 1/26/2014 4:52PM

    This post was extremely helpful to me, thank you so much for sharing your tips and what you've learned. Congratulation on your amazing weight loss.

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BARBIEE52 1/26/2014 4:01PM

    Thanks so much for sharing--this has given me a better insight of my eating--both good and bad about it!!! emoticon emoticon emoticon emoticon
Barb emoticon

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NEWVINE 1/26/2014 3:45PM

Thank you for sharing. emoticon

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SHELTIE2013 1/26/2014 1:50PM

    Well done, great advice!!!

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KATHY47802 1/26/2014 1:39PM

    Pam, I'm on your weekly challenge group and I love your support on that group. You are very inspiring and motivating as well as personal. I loved this blog post and I agree with you wholeheartedly.

I have found when I am craving sugar - I jump rope or do jumping jacks (at least 50 - take a 1 minute break and 50 more) This kills my craving. I am no longer hungry. It's amazing!

I totally agree with you on the splurging each week when going out with your mom - good for you! I like the fact that you get a to go box and put half the meal in there because it's true, we do get a lot when we go out. We love Cheeseburger in Paradise, I order the wedge salad and gumbo and I take half of it home for lunch the next day because it's big plus we like the shrimp appetizer - that fills me up almost every time and I only eat 6 of them. But I limit myself to 6 so that I will eat a portion of the wedge salad and the gumbo. I love your take on this!

Congratulations on the over 100lbs loss! That is a wonderful story to share and you should keep sharing it. Keep giving us all tips and ideas.

Also, Pam - do you take any type of supplements? I play around with them now and then and I do drink the Whey Protein now and then due to being so big in to weight lifting (which I do at home) but I follow a strict routine (New Rules of Lifting for Women)

I really enjoyed this post and would like to see more like it from you.


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OXYGEN9 1/26/2014 11:13AM

    Thank you for this very insightful blog! I really needed to hear this. Some things I've learned from my own experience, but I often forget. emoticon emoticon

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CHAKARA1 1/26/2014 10:30AM

    Well said. This journey is more about changing your life than just losing weight. It is definitely all about balance. It is all the little things that count. They add up to BIG changes. Great blog!

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GABIBEAR 1/26/2014 12:48AM

    I think your blog is right on Pam! I agree with everything and anyone that wants to dispose of pounds would have to take your tips very seriously since you certainly found the key to loose a lot of weight! The only thing I "might" add (mind you I say might because it is certainly not a must) is something that I learned on the Dr. Oz show. On days you want to binge or go off your diet for one day or one meal, is to drink a cup of grapefruit juice before and do some kind of workout after that uses your big muscles (read quads, glutes, and/or hamstrings) like squats against the wall. Thank you so much for sharing! I hope you have an awesome weekend!!!

emoticon emoticon

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ARTJAC 1/25/2014 11:00PM

    emoticon emoticon

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BLUBIRDY00 1/25/2014 5:21PM

  This blog is very true to your posts on our team. I hear your msg. I will not give up or walk away even though my weight loss is slow. I will be patient, enjoy whatever successes I have, and live with food. Thank you for your wise words from having been there and living through it.

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2BEHEALTHY2014 1/25/2014 5:02PM

    Good ideas. Thanks for sharing.

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SIMONEKP 1/25/2014 4:54PM


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All about Carbs

Wednesday, October 30, 2013

Information on complex carbs for whoever may need it. I hope this helps others as it did me. I found it on PopSugar.com.

Carbs are public enemy number one for many women on a diet. As much as we love pasta, bread, and every sweet you can think of, too many of us have been brainwashed into thinking carbs will make us fat.

News flash: they won't.

You need carbs for energy, and of course, deprivation will only end in you diving face-first into a gallon of Moose Tracks and that certainly won't help you lose weight. What will is eating the right carbs, says Lyssie Lakatos, RD, one half of the Nutrition Twins with her sister Tammy Lakatos Shames, RD. She recommends consuming nutrient-dense carbs with at least two to three grams of fiber per 100 calories since your body breaks down fiber more slowly, keeping you feeling full for longer.

No need to read every nutrition panel, though. Incorporate these nine tasty foods into your meals, and you'll flatten your stomach and stay fueled all day.

1. Barley
1/2 cup cooked pearl barley: 97 calories, 22 grams of carbs, three grams of fiber

Swedish research suggests barley can fight hunger by raising blood sugar levels more slowly than, say, a donut, helping you bypass the sugar spike and crash that leaves you famished. Pearled barley is popular, but barley groats or whole hull-less barley contain even more healthy nutrients, including 20 to 25 percent of your daily fiber in just one serving.

2. Green peas:
1/2 cup cooked: 67 calories, 12.5 grams of carbs, 4.5 grams of fiber

A half cup of peas provides 12 percent of your recommended daily intake of zinc. More known for its cold-fighting powers, this mineral may also help reduce hunger by boosting levels of leptin, a hormone that alerts your brain when your stomach has had enough.

3. Whole wheat pasta:
Two ounces dry: 198 calories, 43 grams of carbs, five grams of fiber

A British study showed that a higher intake of whole grains around three servings daily was associated with a lower body mass index and less abdominal fat, supporting other research that links a diet high in whole grains with tinier waists. It's key, however, to keep noodle portions between 100 and 200 calories (about 1/2 to one cup cooked), says Keri Gans, RD, author of The Small Change Diet, adding that nutrient-rich carbohydrates are part of a balanced meal, not the entire meal.

4. Acorn squash:
One cup cubed and baked: 115 calories, 30 grams of carbs, nine grams of fiber

When it comes to winter squash, acorn squash just about knocks out the others for the "most fiber" award. Only hubbard has one more gram per cup and good luck finding that in most supermarkets.

See which other carbs are great for weight loss after the break!

5. Whole wheat bread:
Two slices Ezekiel 4:9 sprouted whole grain bread: 160 calories, 30 grams of carbs, eight grams of fiber

You don't have to bid adieu to sandwiches, french toast, and stuffing to whittle down as long as you read bread labels since packages touting "whole grain" or "whole wheat" may only be 51 percent whole grains. Only buy loaves with "100 percent whole wheat" on the package, Lakatos says, and with 80 to 90 calories, at least two grams of fiber, and less than one gram of sugars per slice.

6. Beans:
1/2 cup canned low-sodium black beans: 109 calories, 20 grams of carbs, eight grams of fiber

Bean eaters have a 23 percent lower risk of an expanding waistline and a 22 percent reduced risk of being obese, says research in The Journal of the American College of Nutrition. While each type of bean has slightly different amounts of fiber, all are good choices since they also pack protein and iron. Just remember to rinse any canned beans to reduce the sodium content, Lakatos Shames says.

7. Air-popped popcorn:
Three cups air-popped popcorn: 93 calories, 19 grams of carbs, 3.5 grams of fiber

When you're craving a salty snack, reach for popcorn instead of chips. According to a study in Nutrition Journal, popcorn not only provides more short-term satiety compared to the fried taters, but it also reduces feelings of hunger for those looking to manage body weight and watch their calories. Plus you can nosh three cups of air-popped kernels which counts as a serving of whole grains for the same amount of calories you'd get from about nine plain potato chips.

8. Oatmeal:
1/2 cup dry: 153 calories, 27 grams of carbs, four grams of fiber

Half of the fiber in oatmeal is soluble fiber, the kind that dissolves into a gel-like substance that delays stomach emptying, upping the satiety factor. Plus a study in the journal Obesity found that adding more soluble fiber to your diet may help reduce visceral fat, the deep belly kind that surrounds vital organs and has been associated with metabolic disorders, cardiovascular disease, and diabetes.

9. Quinoa:
1/2 cup cooked: 111 calories, 20 grams of carbs, 2.5 grams of fiber

A complete protein, quinoa contains all nine essential amino acids which your body needs to build lean, calorie-burning muscle sans the saturated fats often found in animal protein. The four grams per half-cup serving may also help your lunch or dinner stay with you longer.

Found on PopSugar.com

  Member Comments About This Blog Post:

ANNEMARIA6 2/1/2014 3:01PM

    You were a great help by sharing this information, Thanks! emoticon

Comment edited on: 2/1/2014 3:02:01 PM

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MARION-S 1/27/2014 8:02AM


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BLUBIRDY00 1/25/2014 5:19PM

  I really appreciate this info. I eat all these things except Ezekiels wheat bread. Nice to know about the peas, I had been avoiding peas since they are high in sugars.

I eat 2 servings of fruit per day (usually) and beans and lentils. I tend to go over in carbs. Like this morning I had 1/2 cup Greek yogurt, granny Smith apple and coffee. I went over on carbs. :-(

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LISALAREAY 12/29/2013 4:00AM

    I get so tired of explaining to people there is a big difference between simple carbs and complex carbs. This was well written with a lot of good ideas. emoticon emoticon

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SWAN47 12/19/2013 12:32PM

    Enjoyed reading this - thank you! emoticon

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JUDSTERF 12/19/2013 10:52AM

    Great blog. I eat quite a bit of the carbs mentioned here. You are doing great with your weight loss. Keep up the good work! You're almost to that 100# mark!!


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    When I am on program I am a raw organic low fat/high fruit carb vegan. I agree whole heartedly with the idea that carbs are necessary. The source of my carbs in the form of simple sugars is of course from raw organic fruit.

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GYMCHICK30 12/4/2013 8:01AM


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VICTORYPOWER 12/1/2013 10:57AM

    emoticon thanks for this!

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GYMCHICK30 11/19/2013 11:49AM

    emoticon emoticon

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IGNITEME101 11/15/2013 2:16AM

    Good, I'm doing a few things right! emoticon
Great job on your weight loss, and your successful marriage!

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BROOKLYN_BORN 10/30/2013 8:13AM

    I'm a self professed "Carb Queen" and come from a long line of carb eaters - sturdy peasant stock. A "low carb" day for me is keeping it under 200g - about the midpoint of my SP recommended range.

You're absolutely right. All carbs are not created equal. I love everything on your list and as you say, we must avoid diving into that package of ice cream.

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ARTJAC 10/30/2013 5:54AM

    emoticon emoticon

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