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JEWITCH's Photo JEWITCH Posts: 18,823
1/24/12 11:30 A

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Wow I am going to print out a copy and hang it on my wall for reference. Thanks for sharing.



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1/24/12 10:55 A

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Great advice, MYINNERDIVA! emoticon for sharing!

Pamela
Co-Leader SP Mend Your Mind/Body Connection Team: teams.sparkpeople.com/mindbodymend

Excellence is the result of caring more than others think wise, risking more than others think safe, dreaming more than others think practical, and expecting more than others think possible.


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MYINNERDIVA's Photo MYINNERDIVA Posts: 1,375
1/24/12 10:10 A

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I found these Health At Every Size (HAES) guidelines recently and thought I would share them here.



1. Find the fun. Find a physical activity that really makes you feel good. Figure out if you like group activities or are a solo adventurer; if you like being inside or outdoors. If you don't love what you're doing, you won't continue.

2. Add, don't subtract. For instance, eating just one more fruit or vegetable every day can make a big difference in helping you feel satisfied. Taking away a food leads to a feeling of deprivation and can trigger overeating.

3. Celebrate the body you have today. Maybe you're not your "ideal weight," but ask yourself where that number even originated. Don't keep putting your life on hold and waiting to try new things.

4. Take care of your inner child. Speak to yourself compassionately, the way you would speak to your 9-year-old self. Beating yourself up only leads to overwhelming emotions and emotional eating.

5. Eat foods you love as part of a well-balanced plan for healthy eating. A specific food generally isn't a problem; it's what we eat overall that makes the difference. Trying to completely eliminate foods or food groups generally backfires in that we think about them more and end up eating them more.


-- Marsha Hudnall, M.S., R.D., owner of Green Mountain at Fox Run

Blissful Spirit Health Coaching

* www.YourBlissfulSpirit.com

Fitness isn't about looks or being thin. And you certainly can't tell how fit a person is by looking at them.
~ Cinder Ernst
VANALADIEL's Photo VANALADIEL Posts: 2,342
1/23/12 11:47 P

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I know that fresh fruits and veggies cost more and have to be replenished more often then canned goods but the health benefits to me out weigh the hassles and the expense. I used to buy fast food all the time so I have taken that expense and traded it for fresh foods.

I did not cut myself off of all processed foods but have cut them down considerably. I don't need to eat lots of bread or pasta though sometimes it keeps me from going crazy and it does help to fill a void when one is tired of salads all the time.

I decided not to diet. I decided to have a "Live it" instead. I have to find a way to live and have a healthier lifestyle so I have opted to try to eat healthier most of the time. I do not drink sodas and I don't smoke or drink alcohol so those expenses never existed for me.

I want to exercise but do not have must energy for it yet. I work on my feet all day so I have to find something that I want to do and can do with the fact we have like two seasons. WET and COLD! So walking is okay some of the time but we get lots of rain most of the fall through Spring so that is almost out of the question. So in looking at my options I remembered that I love to dance. So I am going to learn some new dances. I am ordering a Beginners Bollywood DVD and would like to find a Zumba DVD somewhere as well. If I can learn some moves then I can dance to whatever my heart desires and that is the goal, to just move!!!

The draw backs with a diet is that one feels they are trapped and restricted on everything they do. It becomes routine and boring for me. I want to live!!!

So I have decided to make it a way of life and forgive myself when I fall off and then get back to buying and eating foods that are better for me. I feel better when I don't eat or ingest lots of sugars. I can not have artificial sweeteners so that leaves me the option of just limiting them when I can.

Processed foods have loads of sugar and sodium and are not good for our hearts. I want to get back to that youthful feeling I had as a kid coming to home to home cooked meals by my mom. She would work and then come home and cook food that was fresh. I loved it!!

When my aorta dissected in March of 08 I craved melons. I wanted watermelon and cantaloupe and grapes. I am not and have never been a grape person. But I craved that stuff then and I was losing weight just eating lots of fruit, it also stopped my cravings for sweets. I was able to satisfy my body and my cravings with something simple and fresh. So that is what I am doing. Eating fresh fruits instead of sugary desserts and snacks. Eating more fresh veggies instead of processed foods and limiting my meats and breads.

Honestly I am enjoying this and feeling good not only about what I am doing but about myself as well. I have lost 8 pounds since the 12th of this month so I must be doing something right at least for myself.

Find what you really want and go for it in a healthy version. If you want pastas, get the whole grain pastas and then limit them to just a few times a week. Find the veggies you like and if they are starchy ones or not as healthy, still have them but limit the amount and learn to enjoy some of the other veggies available out there. Try different cuts of meat, beef, pork, fish, seafood, chicken.... find out which ones you like and then find some awesome recipes for them so that you can have some without eating the whole critter by yourself.

Make extra food and then put some in the freezer before you dish yourself up and eat on smaller plates, Luncheon plates instead of dinner plates. Remember portion control and learn to control your eating and not let it control you!!!

So don't look at it as a diet, look at it as a lifestyle to LIVE IT!!

Edited by: VANALADIEL at: 1/23/2012 (23:51)
If you have the choice to sit it out or dance: I hope you'll dance!!

MoonLight Dancer

Sister of the Twilight
Daughter of the Moon

Autoimmune conditions Team Co-Leader

Lovers of Middle Earth Team Leader

I Need Sleep Team Co-Leader



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ZAIVALA's Photo ZAIVALA Posts: 2,015
1/18/12 3:00 P

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My doctor just decided to put me on the DASH diet, due to my blood pressure issues.

That would be nice, if:

1. fruits and vegetables had an unlimited shelflife
2.fruits and vegetables were inexpensive

My monthly food budget is usually under $100. The frequent trips to the grocery store (to restock veggies that were going bad) alone would raise my gasoline budget beyond my ability. When your total income is $10k per year (and you're in debt, trying to stay alive on $10K per year), this is simply not a sustainable diet.

I would also say that the gnats which come home with the fruits are almost impossible to get rid of. But that would be reaching too low for a point.

Grow my own veggies? Not available to most renters.

Just saying, when you recommend a diet you should recommend one which fits their ability to afford it. Telling someone not to each so much ramen noodles is only helpful if you are willing to augment their income.

Hugs,
Moss

I overcame my spiritual obesity, now for the physical!


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STARSAPPHIRE57's Photo STARSAPPHIRE57 SparkPoints: (36,317)
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1/18/12 2:54 P

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InnerDiva, I do like the essence of the 4 principles--I will read more! My reaction upon reading your post was to exhale and truly relax and be...hmmm. emoticon for sharing. Bright blessings to you, Pam

PS. I subscribe to your FB and webpage/emails; and, I love your readings. Thank you!!!

Pamela
Co-Leader SP Mend Your Mind/Body Connection Team: teams.sparkpeople.com/mindbodymend

Excellence is the result of caring more than others think wise, risking more than others think safe, dreaming more than others think practical, and expecting more than others think possible.


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MYINNERDIVA's Photo MYINNERDIVA Posts: 1,375
1/18/12 2:26 P

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Thse are my personal opinions after a year's research and a lifetime of dieting. As this is, for most people, a diet promoting web site, your mileage may vary.


PROs of Dieting:

* Initial feelings of increased confidence and self-esteem
* Initial praise and attention from others as weight goes down
* Initial loss of 5% to 10% of body weight (on average)


CONs of Dieting:

* 98% failure rate within 2 to 5 years of initiating diet (ANY diet)
* Increased weight gain after each successive diet
* Increased feelings of body hatred, shame and depression with each successive (failed) diet
* Increased risk of so-called weight related illness (cardiovascular disease, diabetes, etc.) with each successive diet (caused by constantly fluctuating weight or Yo-Yo dieting)
* Greatly increased risk of developing an eating disorder (anorexia nervosa, bulemia or binge eating disorder) with each successive diet


For these reasons, I have chosen to give up on dieting behavior entirely. I do not count calories, points, carbs, fat grams or any other number in my food. I do not weigh myself. I do not starve myself by cutting calories or exercise beyond a point where I am confortable. I do not categorisze foods as "good" or "bad." I strive to follow these four principles of Intuitive Eating:

1 - Eat when your hungry (really, truly, WHENEVER you are hungry)
2 - Eat only foods you enjoy (healthy AND not-so-healthy foods), not just foods you think you're "supposed" to eat
3 - Stop when you feel satisfied
4 - Move every day for the joy of it, not because you feel you have to

It is not glamourous. It does not offer pie-in-the-sky, unrealistic promises of making you thin overnight. In fact, it doesn't promise you will get thin or lose weight AT ALL. What it does do is take the focus off of your weight or clothing size and places it on health, self care and self love. If you would like to know more about my journey through Intuitive Eating and my thoughts on dieting, please view my other blogs.

* www.sparkpeople.com/mypage_pu
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* www.sparkpeople.com/mypage_pu
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* www.sparkpeople.com/mypage_pu
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* www.sparkpeople.com/mypage_pu
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* www.sparkpeople.com/mypage_pu
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* www.sparkpeople.com/mypage_pu
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Blissful Spirit Health Coaching

* www.YourBlissfulSpirit.com

Fitness isn't about looks or being thin. And you certainly can't tell how fit a person is by looking at them.
~ Cinder Ernst
JEWITCH's Photo JEWITCH Posts: 18,823
1/18/12 2:25 P

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I hear you on the sugar cycle. It can be such a pain to break that cycle. Oh so true about taking things to the extremes. The best on your journey. Keep us posted on your progress and any road blocks you run into. Brightest blessings and warm hugs. ~ Lin



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STARSAPPHIRE57's Photo STARSAPPHIRE57 SparkPoints: (36,317)
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1/18/12 2:14 P

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I started an Atkins type low carb induction this week--it will last no more than 2 weeks and then I will re-introduce healthy carbs. I don't think anything in the extreme is healthy in the long run... I needed to break the sugar cycle that I had been on since Halloween-I had regained 6 pounds and now have lost 5.2 of the 6!

Exercise is very, very difficult for me due to health issues and chronic pain... I am searching for a balance that lets me get moving and burn calories, increase strength and flexibility without increasing my pain levels--not there yet...

BB, Pam

Pamela
Co-Leader SP Mend Your Mind/Body Connection Team: teams.sparkpeople.com/mindbodymend

Excellence is the result of caring more than others think wise, risking more than others think safe, dreaming more than others think practical, and expecting more than others think possible.


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JEWITCH's Photo JEWITCH Posts: 18,823
1/18/12 1:21 P

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Now I have your attention, I thought we could discuss what type of diet or fitness program each of us have used or using, what we think of it good or bad, and what might we change about it to make it better. I thought this might help us all figure out what works for us to succeed in reaching our goals this year. So let us know. It is a good time to sound off about these programs.

I am looking at the 28-Day Boot Camp DVD and would like to hear what you think about it.



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