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NOMORESTALLING's Photo NOMORESTALLING Posts: 33,629
7/7/12 11:07 P

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PLEASE DO NOT RESPOND WITH COMMENTS THIS IS AN INFORMATIONAL POST ONLY.
THANK YOU

MARION

THE EMPOWERED LIFE EXPECT IT . BELIEVE IT. RECEIVE IT.
The human will is the most incredible thing. It's keeps us going, when everyone else expects us to quit.

THIS MEANS
WAR AGAINST FAT: EAT TO LIVE WITH COMMITMENT, CONSISTENCY, & CONTROL



 Pounds lost: 45.0 
 
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NOMORESTALLING's Photo NOMORESTALLING Posts: 33,629
6/23/12 8:03 P

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Setting Yourself Up for Success

OK so you taken that first step of setting your kitchen up for success. You went through your cupboards , your refrigerator and pitched and tossed the foods that made you unhealthy.
However....
Even with the best of intentions, it is easy to find excuses. So you need to make this as easy on yourself as possible. Here are some guidelines:

1. Prepare food ahead of time. Set aside a couple of evenings a week to prepare enough food for several days. By cooking a large amount of one or two types of dishes at a time, you won’t need to scramble to prepare your meals. It’s already done, just pull it out and go.

2. Be organized. Preparing food ahead of time, planning ahead and being organized will make your life easier, your shopping trips less frequent and more enjoyable, as well as making your cooking adventures easier.

3. Always plan ahead and have healthy snacks available. Keeping snacks such as apples or other fruit, or something that lasts, keeps you from being enticed to eating the wrong types of comfort foods; junk food.

4. Set goals. it is not difficult to want to make that huge change in your life but doing it cold turkey, is too much of a change too soon. Yes set your long term realistic goals. For example, how much weight you want to lose over a given amount of time.But setting short term goals helps make things far more realistic and attainable. Gradual steps are the best way to get things done.

5. Stay Accountable. Remember that this is not only your lifestyle change, it is your life. Everything you do and eat will have an impact on how you feel and how much and how quickly your body changes. Life happens. Sometimes you may be forced to stray from the plan, but hold yourself accountable and be prepared to get back on the program the next day. Pay attention to how you feel. Be able to recognize how what you eat affects your energy levels.

Edited by: NOMORESTALLING at: 7/7/2012 (23:05)
MARION

THE EMPOWERED LIFE EXPECT IT . BELIEVE IT. RECEIVE IT.
The human will is the most incredible thing. It's keeps us going, when everyone else expects us to quit.

THIS MEANS
WAR AGAINST FAT: EAT TO LIVE WITH COMMITMENT, CONSISTENCY, & CONTROL



 Pounds lost: 45.0 
 
0
22.5
45
67.5
90
NOMORESTALLING's Photo NOMORESTALLING Posts: 33,629
6/7/12 9:42 P

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Many people are under the misconception that effective weight loss is a solo affair. In reality, having a partner and most importantly, a support system helps us lose more weight and keep it off longer. And by teaming up we’ll beat the odds together by losing twice the weight in record time.
However, in order to make a healthy behavioral change, it''l also make a huge difference if we work with others who are in the same boat. Having others in support can model good behavior as well as offer empathy and encouragement. And even better. It’s often best to team up with a total stranger which we are to each other rather than a family member or friend, since it’s harder for someone who knows you on that personal level to remain neutral about our endeavor.

Before you start, go over the following with your buddy:

1. How much weight do you want to lose?
This question helps you set a goal so you know what you’re working toward.

2. What’s the main reason you gained all your weight?
This question allows you to get a historical perspective of one another and helps you come to grips with how you may have tripped up in the past.

3. What’s your biggest vice?
This question allows you both to help each other avoid landmines that may be present that day, such as an office party.

Once we have some background on each other, we can get started on the next steps – reviewing the five agreements we’ll be making with each other:

Agreement #1: Sign in and share our high and low of each day.
It’s important to share that one thing that went really well that day, such as passing up a tempting donut. If you hit a low point, you need to share that as well – perhaps you broke down and ate a handful of candy. It’s important to talk about your high point with each other so we can recognize our strengths and be validated. By mentioning our low, we’ll be filling each other in on what we need to watch out for.

Note: Based on our individual schedules we each must figure out when to check-in on a daily basis but check in we must in order to benefit from each others support and motivation.

Agreement #2: Exchange our daily meal plan the night before and stick with it.
Knowing in advance what you’re going to eat will eliminate guesswork throughout the day and keep you from making poor choices. This is also a great way to keep each other in check and know we’re staying in control. Plus we’ll help each other create a whole library of meals to choose from! BONUS!

Agreement #3: Post/record my hunger score before I eat anything.
A hunger score based on a scale of 1-10 helps us assess how hungry we really are before we actually eat something. One means you’re not really that hungry and 10 means you’re ravenous. You’ll learn to distinguish the difference between actual physiological hunger, which causes you to become weak, tired or shaky, as opposed to appetite, which is driven by external cues such as, “It’s noon, time for lunch! You’ll begin to see your hunger patterns and learn how you can better control them.

Agreement #4: Post two photos of my future plans in our photo galleries.
This is a way of establishing long and short-term goals. The first photo should reflect a short-term goal, something you want to accomplish in a couple weeks, such as wearing a dress that’s one size smaller. The other picture should capture where you see yourself down the road – maybe a photo of the dress you’re going to wear when you hit your desired weight.

Agreement #5: As we lose weight, we will get rid of clothes that no longer fit.
By throwing our old clothes away, we’re forging a new identity for ourselves and making the statement: “I’m never going to be there again.” Donate your clothes to a charity organization or someone you know who needs them.




Edited by: NOMORESTALLING at: 6/23/2012 (19:39)
MARION

THE EMPOWERED LIFE EXPECT IT . BELIEVE IT. RECEIVE IT.
The human will is the most incredible thing. It's keeps us going, when everyone else expects us to quit.

THIS MEANS
WAR AGAINST FAT: EAT TO LIVE WITH COMMITMENT, CONSISTENCY, & CONTROL



 Pounds lost: 45.0 
 
0
22.5
45
67.5
90
NOMORESTALLING's Photo NOMORESTALLING Posts: 33,629
3/11/12 6:03 P

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Now, let me introduce you to the power of superior nutrition

What if you discovered that the best place to begin your personal pursuit of happiness is at the end of your fork? Well, prepare to polish your silverware.
Contrary to popular belief, we don't have to live the rest of our lives in pain or on medication.

We can reverse disease, reduce high blood pressure, lose unwanted weight, lower our cholesterol levels, prevent heart disease and cancer, and improve our health - all without relying on drugs and fad diets. The importance of good nutrition is emphasized in Dr. Fuhrman's dietary program, Eat To Live.

Reduce high blood pressure, reverse diabetes and dramatically lower cholesterol without drugs. Dr. Fuhrman offers advanced nutritional advice based on scientific research.

Let's learn how Eating For Health the Nutritarian Lifestyle reverses disease!
We will Improve our health and educate ourselves at the same time!

And what exactly is A Nutritarian?

Simply put, a nutritarian is a person who strives for more micronutrients per calorie in their diet-style. A nutritarian understands that food has powerful disease-protecting and therapeutic effects and seeks to consume a broad array of micronutrients via their food choices. It is not sufficient to merely avoid fats, consume foods with a low glycemic index, lower the intake of animal products, or eat a diet of mostly raw foods. A truly healthy diet must be micronutrient rich and the micronutrient richness must be adjusted to meet individual needs. The foods with the highest micronutrient per calorie scores are green vegetables, colorful vegetables, and fresh fruits. For optimal health and to combat disease, it is necessary to consume enough of these foods that deliver the highest concentration of nutrients.

A nutritarian is a person whose food choices are influenced by nutritional quality.

The quality of a diet can be based on three simple criteria:

Levels of micronutrients (vitamins, minerals, phytochemicals) per calorie.
Amounts of macronutrients (fat, carbohydrate, protein) to meet individual needs, without excessive calories that may lead to weight gain or health compromise.
Avoidance of potentially toxic substances (such as trans fats) and limited amounts of other potentially harmful substances (such as sodium).

Dr. Fuhrman created The Health Equation: H=N/C or Health = Nutrients/Calories (first published in 1999 in his work, The Health Equation and later described in more detail in his book, Eat To Live) to define how the quality of calories impacts health.

This equation means your future health can be predicted by the micronutrient per calorie density of your diet. Micronutrient per calorie density is important in devising and recommending menu plans and dietary suggestions that are the most effective for tackling weight loss and for preventing and reversing disease.

Assuring superior nutrition means meeting an individual's unique nutritional needs to profound therapeutic effects for preventing, treating and reversing disease. Dietary micronutrient quality must be increased accordingly to utilize dietary recommendations therapeutically for disease reversal or to protect high-risk individuals.

Though micronutrient density is critically important, it is not the only factor that determines health. For example Vitamin D levels, B12, and proper omega-3 intake are important for optimal long-term health as well as avoidance of sodium and other toxic excesses. These concerns are not addressed in the H = N/C equation. However, if the focus is consuming more micronutrient-rich natural foods then the other important nutritional benefits automatically will follow, such as lower sodium, reduced calories, high fiber and volume, a low glycemic index, and a high satiety and phytochemical index to name a few.

Eating low nutrient foods fuels overeating behavior.

Last, but not least, Dr. Fuhrman's unique contribution to the science of nutritional care, disease reversal and weight loss is his explanation of the physiology behind hunger and food cravings.

It is important to recognize that low nutrient eating (and toxic eating) leads to increased cellular toxicity with undesirable levels of free radicals and advanced glycation end products (AGE's), lipofuscin, lipid A2E and other toxins that contribute to the development of chronic disease. His findings are that these toxic substances lead to addictive withdrawal symptoms (toxic hunger) which result in the desire to eat more frequently and overeat. Low nutrient eating, therefore, establishes a mechanism that leads to food addictions and food cravings that can't be ignored. This is the reason why calorie counting diets fail. Without addressing dietary quality, excess food cravings are almost impossible to ignore.

Fortunately the drive to over-consume calories is blunted by high micronutrient, high food antioxidant, consumption and the symptoms that people thought were hypoglycemia or even hunger, simply disappear after following his dietary recommendations. Not only do people lose the symptoms of fatigue, headaches, irritability and stomach cramping, but they get back in touch with true hunger felt in the throat, which simply makes eating more pleasurable and directs them to a more appropriate amount of calories for their body's biological needs.

In a portion controlled (calorie counting) diet it is likely that the body will not get adequate fiber or micronutrients. The body will have a compounded sensation of hunger and cravings which for most is simply overwhelming. It invariably results in people either being unable to lose weight or unable to keep the weight off and eventually gaining it back. The biochemistry and physiology behind food cravings are more thoroughly explained in Dr. Fuhrman's books and lectures, but without a thorough understanding of these principles weight loss attempts are typically doomed to fail.

So, Are You a Nutritarian?

www.drfuhrman.com/library/are-you-a-
nu
tritarian.aspx




Edited by: NOMORESTALLING at: 6/23/2012 (20:11)
MARION

THE EMPOWERED LIFE EXPECT IT . BELIEVE IT. RECEIVE IT.
The human will is the most incredible thing. It's keeps us going, when everyone else expects us to quit.

THIS MEANS
WAR AGAINST FAT: EAT TO LIVE WITH COMMITMENT, CONSISTENCY, & CONTROL



 Pounds lost: 45.0 
 
0
22.5
45
67.5
90
NOMORESTALLING's Photo NOMORESTALLING Posts: 33,629
3/11/12 5:59 P

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Why do we complicate it when it can be as simple as? But then we are a complicated people, I suppose.
But when it comes down to it even when someone breaks it down and simplifies it for us it's as simple or as complicated as we want to make it.
I choose simplicity. Don't you?

Step #2

Key #1: Right Thinking
Lay aside self-defeating, invalid mindsets that do not work. They have the power to keep you from making different choices or developing new behaviors. Too often, we let these negative notions go unchallenged, and we act as though they were true. You must monitor what you're thinking and challenge whether it is true. If it's not working, replace it with thinking that works.

Key #2: Healing Feelings
Overcome emotional overeating by managing inappropriate reactions to stress; solving problems rather than dwelling on them; changing self-defeating thoughts, since more often than not, feelings follow thoughts; gaining closure on unfinished emotional business; and learning new ways to cope without resorting to food.

Key #3: A No-Fail Environment
Design your world so that you can't help but succeed. This involves removing temptations to eat and rearranging your schedule in order to avoid or minimize triggers to overeat.


Key #4: Mastery Over Food and Impulse Eating
There's only one reason why you haven't changed the bad stuff in your life. You're getting something out of it. I'm not saying that you're getting something healthy or positive, but people do not continue in situations, attitudes or actions that do not give them a payoff. This key helps you identify those payoffs, unplug from them, and replace bad habits with healthy behavior.

Key #5: High-Response Cost, High-Yield Nutrition
To lose weight, you must choose foods that support good behavioral control over your eating, that is, high-response cost, high-yield foods, organized into a moderate, balanced, calorie-controlled plan to ensure weight loss.

Key #6: Intentional Exercise
Prioritize regular exercise into your life most days of the week " walking, jogging, aerobic dance classes, yoga, playing a sport, or lifting weights. Exercise does more than simply burn calories; it changes your self-perception so you stop labeling yourself as a couch potato.

Key #7: Your Circle of Support
Surround yourself with supportive, like-minded people who want you to lose weight and succeed at your health and fitness efforts.


drphil.com/articles/article/472/


This is a good day! Every day is a good day for Supportive Associations; to surround yourself with supportive, like-minded people who want you to lose weight and succeed at your health and fitness efforts.

It is the support network that we build through reaching out to loved ones and mentors that gives us the strength to challenge ourselves and flourish outside of our comfort zones. Much of what nurtures us requires our regular attention and our support networks are no exception the closeness we enjoy with the important people in our lives is a result of the time we spend together. That closeness becomes a safety net that is always beneath us, granting us the courage to extend ourselves and strive for goals that seem out of reach. We'll thrive since we are sure in the knowledge that our family network of support will be there when we need it most. As we nourish and nurture our support system today, our commitment, consistency control and self esteem, and self-assurance will flourish.

Edited by: NOMORESTALLING at: 6/23/2012 (20:09)
MARION

THE EMPOWERED LIFE EXPECT IT . BELIEVE IT. RECEIVE IT.
The human will is the most incredible thing. It's keeps us going, when everyone else expects us to quit.

THIS MEANS
WAR AGAINST FAT: EAT TO LIVE WITH COMMITMENT, CONSISTENCY, & CONTROL



 Pounds lost: 45.0 
 
0
22.5
45
67.5
90
NOMORESTALLING's Photo NOMORESTALLING Posts: 33,629
2/5/12 12:23 P

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The 3 Steps To Incredible (Optimal) Health and Weightloss

Part 1
www.youtube.com/watch?v=LruyZOzpvnI
Part 2
www.youtube.com/watch?v=KiBuazIU68s&
fe
ature=relmfu

Part 3
www.youtube.com/watch?v=pshLDH6oLo4&
fe
ature=relmfu

Part 4
www.youtube.com/watch?v=kN-yqkMMOHM&
fe
ature=relmfu


The best way to get into the groove of a new approach to eating is by experiencing the results. And you will—with this 7-day plan. You'll feel healthy, drop some water weight and we promise, you won't feel deprived or hungry!
Dr. Fuhrman’s kick start diet plan is only extreme in that you dive right in. The idea is that the new habits you learn in the first week will become part of your lifestyle. It will no longer feel like a weight loss program, but becomes your default method of eating. Here are the 3 simple steps for everyone who wants to start slimming down in a week:

Step 1: Follow the 90/10 Rule Every Day
For the next 7 days, you’ll eat 90% nutrient-dense foods – veggies, fruits, seeds and nuts, beans and whole grains. For the remaining 10%, you can have healthy oils, meat and dairy.

Part 1
www.doctoroz.com/videos/oz-approved-
7-
day-crash-diet-pt-1


Part 2: www.doctoroz.com/videos/oz-approved
-7-
day-crash-diet-pt-2


Part 3: www.doctoroz.com/videos/curb-your-cr
av
ings


The recipes are below each video. Be sure to especially look at part 3, some yummy treats!!




Edited by: NOMORESTALLING at: 6/23/2012 (20:08)
MARION

THE EMPOWERED LIFE EXPECT IT . BELIEVE IT. RECEIVE IT.
The human will is the most incredible thing. It's keeps us going, when everyone else expects us to quit.

THIS MEANS
WAR AGAINST FAT: EAT TO LIVE WITH COMMITMENT, CONSISTENCY, & CONTROL



 Pounds lost: 45.0 
 
0
22.5
45
67.5
90
NOMORESTALLING's Photo NOMORESTALLING Posts: 33,629
2/5/12 12:22 P

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Do you have a pocket calculator? Start carrying it with you because apart of this is all about reducing the fat % we put into our bodies as well
Anything you buy from now on aside from fruits and vegetables read the labels!
There are three specific numbers you will be looking at
the number of calories per serving
the number of fat grams per serving and
the sodium levels
and sugar
Then we will be doing a little math to find out the % of fat calories in the calories per serving.
So the formula
fat grams x 9 (because there are 9 calories in 1 gram of fat)
then divide that number by the number of calories per serving

You want to be keeping your % of fat per calories to at least below 25% 18-20% is the better
And watch what kind of fat is used in the ingredients as well if it says hydrogenated vegetable oil that is a big NO NO!
And watch for the placement of it in the list as well. The farther down the list the better!
The same with sugar. The lower the grams the better of course!!

Edited by: NOMORESTALLING at: 6/23/2012 (20:58)
MARION

THE EMPOWERED LIFE EXPECT IT . BELIEVE IT. RECEIVE IT.
The human will is the most incredible thing. It's keeps us going, when everyone else expects us to quit.

THIS MEANS
WAR AGAINST FAT: EAT TO LIVE WITH COMMITMENT, CONSISTENCY, & CONTROL



 Pounds lost: 45.0 
 
0
22.5
45
67.5
90
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