VHALKYRIE   16,233
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How to Eat Like a Horse (and not gain weight)

Thursday, December 17, 2009

Every wonder why some people seem to be able to eat anything and not gain weight? Are they genetic wonders, defying the laws of calories in/calories out?

No. Probably not.

Do you like to eat a lot of food? Do you want to eat a lot and not gain fat? Does this sound like a crazy weight loss scam?

It's not.

Start gaining some muscle.

Muscle is very metabolically active. Those people you see eating anything and everything and not gain weight probably have more muscle than you realize. They don't look like bodybuilders. They don't look like Arnold Schwartzenegger. That's because building those kind of muscles takes an insane amount of work. However if your body composition is right, then you need calories to fuel your muscle.

If you engage in a crash diet, you will lose muscle at an accelerated rate. If you're eating less than your recommended ranges for a prolonged period of time, this is unavoidable. Exercise will not stop this attrition. This is bad. You're losing your most precious resource that will keep you from gaining fat. Regaining lost muscle is just not that easy to do. It's easier to retain the muscle you have, than to build the muscle you lost.

All is not lost if you have engaged in a crash diet, though. You can recover. Eat, and rebuild your muscle.

If you're doing a healthy calorie deficit diet, make sure you are doing strength training. Don't restrict your calories below 500-1000 of your total calories expended per day. Stay within your ranges. This will slow the loss of your muscle. Some muscle loss is unavoidable. Your job is to protect it.

To give you an idea of what it takes to build muscle and that muscles need calories, do you know how many calories Michael Phelps ate when training for his incredible, ripped, Olympic world class body?

12,000-24,000 calories PER DAY. He engaged in strength training and cardio 30 hours PER WEEK. That is not a typo. He ate 10 times the food, and 6 times the exercise as a normal person. His muscles were that metabolically active in order to create and maintain an 11 gold medal winning body.

99.9% of us will never, ever reach the levels Michael Phelps required to build his record breaking body.

You don't need to starve yourself, this is counter productive. If you strength train, you will not get a bodybuilding body because you can't eat enough or train enough. If you want to eat a lot of food, then you need to build and feed your muscle.

Don't neglect your strength training! You'll be the envy of everyone, who will wonder what's the secret of why you can eat anything and not gain weight.

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  Member Comments About This Blog Post:

VHALKYRIE 12/17/2009 5:21PM

    I totally hear ya, Sheena! You know what, though? You don't have to use weights at the gym to tone up. I use my own body weight 80% of the time and only dumbbells that fit under the couch for the arms. When you use your own body weight, you can watch TV and zone out just like on the elliptical! During commercials, pick up the dumb bells and do a few reps.

You can do various leg lifts, squats, lunges and core exercises like 'the plank' which require no equipment and no concentration. Look in the Spark exercises for full body exercises that use only a chair and your own body weight!

Yoga is also an excellent strength/toning exercise that uses mostly your own body weight!

Comment edited on: 12/17/2009 5:49:34 PM

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SHEENANASH1 12/17/2009 5:11PM

    I try to strength train 2 days a week but I just have trouble with it because I dont enjoy it. I dont know how to get over that. I like the cardio because when Im on the elliptical sweatin out i can read my book and zone out and forget about the time and the discomfort of working out. But when i lift weights or something like that i can't read or watch tv so it feels like time is dragging on and all i can think about it how much is hurts and how much my muscles are burning.

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LOOSEINGIT 12/17/2009 3:54PM


GREAT BLOG emoticon

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LADYROSE 12/17/2009 3:16PM

    THat's why a huge part of my 'program' is lifting heavy things and putting them down again. Love the leaner, more 'concentrated' version of me. :)

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DAISYLADY 12/17/2009 2:48PM

    I use to be one of those people that ate like a horse and never gained but not now days- I watch everything I eat and still gain weight.

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Decaffeinating Your Own Tea - Naturally!

Wednesday, December 16, 2009

Did you know you can decaffeinate your own tea? You can do it yourself with no chemicals and 30 seconds!

Why decaffeinate your own tea? Maybe you want to reduce your caffeine consumption, but still enjoy drinking tea instead of plain water. You can buy decaffeinated tea, but make sure you buy ones that say 'naturally decaffeinated'. Most teas are chemically decaffeinated, which destroys natural tea flavor. Decaffeinating naturally is more 'green' as well.

Here's how easy it is to decaffeinate your own tea.

Ingredients you need:
Tea cup
Bag of tea
Boiling water

That's it.

How you decaffeinate your tea:

Boil the water to steeping temperature. If making green tea or jasmine tea, you don't want boiling water. You want to stop the kettle just before it starts boiling. The water should not be scalding. Black tea should be boiling.

Pour water into tea cup. Steep your tea in the tea cup for 30-45 seconds. Don't steep too long, or you will kill the tea flavor in the next step. Caffeine is highly water soluble. What you are basically doing is 'rinsing' the caffeine out of your tea. Throw your first batch out. Pour a second cup of water and steep 20 seconds for green tea or jasmine tea. Black tea can steep longer to desired strength.

Decaffeinating this way will remove about 80% of the caffeine. Chemical decaffeination removes about 75-90% of caffeine. The only way you can get 100% caffeine free tea is if you buy herbal teas known as tisanges.

Enjoy your naturally decaffeinated tea!


  Member Comments About This Blog Post:

MISTYLUV79 12/17/2009 8:59AM

  I'm going to have to try this next time I'm craving tea and it's way past my allowed caffeine times (anytime after 6 p.m. and sleep is nearly impossible for me). Awesome tip!

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BEVPRESLEY 12/16/2009 9:24PM

    I did not know that, thanks for the tip.

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55WALKER 12/16/2009 8:20PM


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Are Size 6 In My Forecast for the New Year?

Tuesday, December 15, 2009

I have a J-lo type figure - big hips and butt. Pants that fit are very difficult for me to find. If it fits me on the waist, it's too tight on the hips. If it fits me on the hips, it's too loose on the waist. I usually have to find a pair that fits my hips, then get the inseam and waist taken in.

This morning, I put on a pair of my work pants and I noticed that it was too loose on the waist. Yay! My body shape is still changing! Unfortunately, this also means my pants are no longer neatly fitted. It also means my butt and hips are still roughly the same size. Pfft! Typical.

I'm about 1-2 pounds away from breaking 130. That means I'm nearly 10 pounds away from my goal weight. Almost there! Could I soon be shopping for size 6 with my Christmas money? Maybe!

  Member Comments About This Blog Post:

DARCEYOH 12/15/2009 1:23PM

    The good news is that you're still changing. I'm sure you'll be in a size 6 soon!!

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LADYROSE 12/15/2009 11:21AM

    Looks like it's time to start shopping for a tailor/seamstress!

The funny thing is that I was complaining about the opposite problem - I have NO butt, yet I have an hourglass figure (which rocks)... I was complaining to the hubby that my pants started to feel tighter in around the low waist/hip area...

He said, "that's because you're starting to get a butt, dear."


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GOGETCONNIE 12/15/2009 10:44AM

    I have the same issue. Also when I lose weight, I lose it in my waist first. My daughter has informed me that the more weight I lose, the bigger my butt looks because my waist gets smaller. :)

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SHEENANASH1 12/15/2009 10:31AM

    Good Luck! You can do it!!!

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Low Calorie Sunday Bacon, Eggs and Hash Brown Breakfast

Sunday, December 13, 2009

You read the title and you're laughing at me. I imagine it right now. You're sitting at your computer, laughing. You're saying, "Yeah right, Cathy! You're joking! You can't eat low calorie bacon and eggs breakfast!"

Seriously. My boyfriend and I just enjoyed a Sunday breakfast with Bacon, egg and hash brown with 310 calories.

Now to be fair, it is higher in fat than my normal breakfast. It's Sunday breakfast. This is well within the 'enjoy real food and be happy' diet. We don't eat this everyday. This is way better than any Denny's breakfast loaded with lard.

"You can't eat bacon and lose weight!" Life without bacon...I can't imagine it. Mmmm bacon...

Again, Sunday bacon. I don't eat it everyday. It's that moderation thing. So I'm gonna eat me some bacon and love it, guilt free.

If you read my previous posts, you know that I started my weight loss journey learning how to cook from "30 Minute Meals" and "Calorie Commando" programs on the Food Network. From these two shows, I learned cooking at home can be

1) Fast. 30 minutes prep time and cook time.
2) Healthy. Learn to make healthier versions of your favorite recipes.

What's more all American favorite breakfast than bacon, egg and hashbrowns?

So here's how I prepared my 310 calorie breakfast in about 30 minutes for 2 people.

Le Menu (2 breakfast plates):
2 poached eggs
4 slices bacon
200 grams country style hashed browns

Minute 1:
Heat oven to 400F-425F depending on your oven. Start the coffee pot.

Minute 2-10:
Cut 200 grams of yellow potatoes into approximately half inch cubes or less (faster cooking time). You may need to increase cooking time to 45 minutes depending on how large you cube the potatoes. Slice 1 large shallot. Cut 1 bell pepper into large chunks. Put in a baking dish. Coat with 2 teaspoons olive oil, fresh thyme, dried rosemary, salt and pepper. Toss vegetables around until evenly coated. Put in oven.

Minute 10-12:
Turn on grill pan on stovetop with medium heat. Put half inch of water in a wide sauce pan. Add 1 tablespoon white vinegar. Turn on high to boiling.

In two small bowls, crack 1 egg into each, careful not to break the yolk.

Minute 12-15:
Sip coffee.

Minute 15:
Put bacon on hot grill pan.

Minute 16-20:
Sip coffee.
Turn bacon as necessary.

Minute 25:
Pour eggs carefully into the shallow boiling water. Let cook approximately 2 minutes for runny egg, 5 minutes for fully cooked.

Minute 26-28:
Get two plates ready.

Minute 28-30:
Put 2 slices bacon, 1 poached egg and serving of potatoes on each plate. Shred 0.5oz of cheddar cheese on potatoes and egg. Get fork and chow!

I also added sliced kiwi fruit to my plates, which brings the calorie count to a whopping 365.

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Compare with Denny's All American Slam with three scrambled eggs with cheese, two bacon strips, two sausage links, hash browns and toast at 1,028 calories.

Sunday breakfast has always been a special breakfast day for me. I don't need to give it up. I just needed to learn to make it better. And I'm keeping the bacon.


  Member Comments About This Blog Post:

GIANT-STEPS 12/14/2009 6:33PM

  I don't eat bacon but I've done poached eggs with dry wheat toast or with low fat hash browns.

Here is the way I make low fat hash browns.

Start with a baked potato.

Leaving the skin on break it up into chunks.

Mix with salt and pepper and onions, mushrooms, diced bell pepper or whatever you like that doesn't have many calories.

Spray a non-stick fry pan with pam.

put the broken up cooked potato on the pan. When the bottom gets nice and brown spray the top of the potatoes with pam and flip and cook until the top is browned as well. Since the potatoes are already cooked you just have to brown them a bit on both sides.

They aren't 100% as good as hash brown potatoes done with lots of oil, butter, or bacon grease but they really aren't bad. A large 1 lb potato baked is only 300 kcal so you can eat hardy.

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ROBBIE53 12/14/2009 8:11AM

    Thanks for sharing, it sounds yummy!

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DESERTDREAMERS 12/13/2009 6:41PM

    wow - I'll have to try this - I love the flavor of bacon. Yummy-yummy emoticon emoticon emoticon

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ALEXSGIRL1 12/13/2009 2:51PM

    if we all could take our favorite meals or any meal and make it healthier we would be doing great. emoticon emoticon emoticon emoticon

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MYTURN11 12/13/2009 2:33PM

    Great and you have it all over Denny's grand slam - Woot - will keep this in mind for weekends. I love bacon!

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RENA1965 12/13/2009 1:59PM

    Cudo's for making a healthy breakfast.. Super blog, keeping a tradition in a healthier way is a good thing, hope you find lots more ways to keep your favourites...

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CATIEBELLE 12/13/2009 1:57PM

    Sounds like a winner and breakfast you fix at home is always better for you than eating out because you can control how you fix it.

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Trouble with the Post Vacation Motivation

Saturday, December 12, 2009

Anytime there's a disruption in my normal routine, I find it more difficult to return to it. I've been doing well returning to my normal eating routine, but I am struggling with the exercise.

Before I went on vacation to my friend's wedding, I exercised at the gym 4-5 days per week. Since I got back on Monday, I haven't gone once.

I've done a few toning exercises at home, but I really need to get back into my cardio routine.

Prior to going on vacation, I was driven strongly by wanting to lose weight for the bikini. Now the bikini drive and motivation has faded. What do I do now?

How do I make myself feel like I'm working passionately for a bikini figure when there's no warm beach in my crosshairs?

I keep looking at pictures of myself on vacation and imagining what I would look like if I just lost another 10 pounds. Looking at the picture of me in the blue dress, I imagine what it would look like with chiseled, sculpted arms.

I know I have to work for it. It's not going to just happen. If I continue to sit in my chair, I will lose muscle tone and start gaining.

It's freezing outside, which is also killing my motivation. My boyfriend and I talked this morning about snowshoeing, walking or biking. His back injury is flaring up, so skiing isn't an option for the moment.

It's 10am and we're still sitting here in our pajamas. I think about bundling up for a chilly bike ride, and I have trouble lifting myself out of the chair.

I'd like to drop below 130 before the Christmas holiday. Boy is that going to be tough if I can't find a way to get my butt out of this chair and onto a bike seat.


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