Losing Weight is not About Losing Weight...

    It's about Changing Your life Style!

Have you... like most individuals tried every diet on the market trying to lose weight? And it didn’t work…. right? Or maybe you did lose weight, but… you've gained twice the amount back! If that sounds like you than STOP…..!!! It’s not working... and it never will!

Forget Thinking Diet! And stop searching for that quick fix!!! And stop thinking a pill is going to melt pounds off your body because it’s not!!! You are wasting your precious time and hard earned money that you could be using more effectively!

The only way you can lose weight for those who have no health problems and to keep it off is to; CHANGE YOUR LIFE STYLE … b ecause the life style that you are living now is what caused you to feel miserable and to gain weight! End of story!!! No, but...but's! No excuses! Either you want to lose weight, feel better and be the person you feel inside, or make-up every excuse in the world to why your over weight and miserable! I know I have been there... 225 lb worth!  

So when you are really ready to make a real change and a true commitment, I'll be here for you! I will show you the easiest way to live a happier and healthier life by changing your life style with simple steps that anyone can do! Its just a matter of learning, following and making up your mind to do it! 

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            The Fist Step To Changing Your Life Style!

• First thing, throw out that Scale! And forget following a Diet Plan!!!   
• Don't Even Think or Speak Diet, Losing Weight, or Weight in Any Form!  
• Don't Even Think Counting Calories!

See.... I told you this would be easy and fun!!!!

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                  Now let's Begin Living Your New Life!

I want you to repeat the following to yourself at sunrise, before every meal, every food shopping event and every second of the day! You are a different person now! So Start thinking like it, and you will act like it!

What you will think is!

• I am going to get H ealthy!
• I am Changing my L ife S tyle to a H ealthy O ne!
• I am going to Get M ore E nergy and be E nergized!
• I am going to get up and M ove my B ody E veryday!
• Look At Me, I am L iving a H ealthy L ife S tyle.... I Am Doing It!

 

 Learning About Food, Fat And Digestion To Help You Lose Weight And Be Healthy.

1. Starchy (complex) carbohydrates
2. Simple sugars
3. Fiber

The simple sugaror simple carbohydrates, are digested quickly and give you sudden bursts of energy, they can be found in fruit, milk, confectionery, muesli bars, cakes, candy bars, white breaded products, biscuits, sugar cereals, puddings, beer, alcohol, junk food, soft drinks, juices, jams and honey. Other than the fruits most contain high fat that the body doesn't have to break down, (free floating fat in the blood stream) Saturated fat, Trans fat or known as partially hydrogenated fats

The starchy (complex) carbohydrates  takes longer to digest and supply most of the energy that we need, because they are usually packed with fiber, vitamins and minerals as well as proteins. They are also low in fat as long as you do not slap on loads of butter and fatty sauces. Starchy carbohydrates are found in potatoes, rice, bread, wholegrain cereals, soy milk, yoghurt, fruit, vegetables, beans and pulses.

Dietary fibre or non-starch polysaccharide (NSP), as it is now termed, refers to the indigestible part of a carbohydrate food. This fibre helps to prevent digestive problems and protect against diseases associated with digestion such as colon cancer and diverticular disease. Dietary fibre can be found in whole grain cereals, fresh and dried fruits, and vegetables.

Protiens are chains of building blocks called amino acids. Through digestion, dietary proteins are broken down by enzymes into their amino acid components. These amino acids can then be reassembled not only into muscle, nerves, and vital organs, but also into hormones, enzymes, and neurochemicalss the second of our two dietary sources of blood sugar. Protein foods are only about 20 percent pure protein by weight (6 grams per ounce), the rest being fat, water and undigestible "gristle." Try to eat fat free or very low fat when choosing proteins!

Calories In Fat: it is important that you move towards replacing foods high in fat with foods higher in protein and complex carbohydrates.

1. Fat contains 9 calories per gram which means if the label has 10 grams of fat, that is 90 calories of fat!
2. Protein and carbohydrates yield only four calories per gram.

Good Fats on labels

Unsaturated fatdoes not raise LDL cholesterol and are beneficial when consumed in moderation.

• Monounsaturated fat = contain one double bond between two carbon atoms
• Polyunsaturated fat = contain 2 or more double bonds between carbon molecules

Bad Fats on labels

Saturated fat, Trans fat or known as partially hydrogenated fats = raise LDL (or "bad") cholesterol levels in the blood, thereby increasing the risk of heart disease. Is defined as having no double bonds in its structure and it is more solid and stable fat.

Go here to learn how to read FDA labels on food. This is a government site very helpful. http://www.cfsan.fda.gov/~dms/transfat.html#main

However If you have 100 extra calories in fat (about 11 grams) from your simple sugar carbohydrates and free floating fats which are your saturated fat, trans fat or known as partially hydrogenated fats floating in your bloodstream, fat cells can store it using only 2.5 calories of energy and given a choice, a fat cell will grab the free floating fat and store it rather than the complex carbohydrates or fat free proteins because fat is so much easier to store than to have the body make it!

• Follow a diet rich in raw foods based on fruits, nuts, seeds and vegetables to help the body keep a high enzyme content for better digestion.
• Take a healthy bacteria supplement which will improve digestion, enhanced energy and immune support! To get this bacteria natural eat tons of cultural yogurt or see Ultimate Probiotic 4-Billion which contains 19 crucial strains of friendly bacteria
• Don’t drink while you are eating, it interfere with enzyme concentration. Drink in-between meals.
• Simple sugars digest the fastest
• Dietary fiber or non-starch polysaccharide, indigestible... helps to remove waste which makes a healthy colon
• Complex carbohydrates, slower than simple sugars
• Proteins, fish being the choice of proteins goes faster than cheese and nuts
• Red Meat is the slowest to make its way through your body—taking four to seven days to completely digest.

Conclusion: When mantaining weight or losing weight it is inportant to know how your body works and to get it working properly! This way you will get the result without the flustration of uless effort!

1. Frist clean your system, detox it... you will feel like you have the flu at first, but after a week or so you will start to feel wonderful and lose toxic weight which can be up to 10 pounds for some people. See Cleansing
2. Get on a fiber supplement, take with soy milk, a good mix fiber supplement
3. Take a friendly bacteria supplement for healthy digestion Ultimate Probiotic 4-Billion
4. Start eating raw foods 3 to 4 times a day. Even if it is one celery stick, 1/2 cucmber or use spinach for your lettice.
5. Don't drink liguids with your meals
6. Eat fiber with protein to help digestion
7. Lower your bad fat and eat more carbohydrates and protein

Note:  fat cells never go away, they only shrink!  So you can either feed your body or your fat cells?

Ready???    Lets Get... Healthy!  Healthy!

Second Step

  Print: Grocery List  

I want you to either give away, or throw out everything in your kitchen that is not on the Grocery List!   No Cheating! If your are serious... than do It! You can not transform a room into a new style without removing the old décor from the room first!

Basic foods to Remove From Your Home Before You Go Shopping!(Remember Think Healthy!)

  Note: if its not on the list than get rid of it!

• All Processed Food: Quick meals that are canned, frozen or boxed. Example: Quick pasta & rice dishes, hamburger Helper, canned ravioli or spaghetti, frozen pizza & dinners, Etc, dips, white sugar, white bread, Etc.
• All Processed Junk Food Snacks: potato chips, pretzels, any kind of chips, Etc.
• All Processed Sweets: white sugar, junk cereal, syrups, high sugar jellies, candy, deserts, cookies, ice cream, Etc.
• All High Fat Dairy & Condiments: whole milk, mayonnaise, cream, buttermilk, ranch salad dressing and any other condiments high in calories and fat.

Third Step

Now Let's Go Grocery Shopping For Optimal Health!

The New You and the Way You are Thinking Now While You Are Shopping......

• I am Never going shopping when I am hungry! A Big No No...
• Processed food Bad! Very High Calories
• Junk Food Bad including soft drinks!
• White Sugar, Simple Sugars, White Flour & White Bread Bad, bad, bad!
• Chemicals, High Preservatives, Salts & High Additives Bad!
• S ugar & High Empty Calorie Deserts Bad! Think Deserts as fruit!
• Just Think Empty Calorie Foods Bad, Bad, Bad!

Thinking Healthy Now!    

• Eating Natural Foods form Nature is Best!  Very Healthy Low Calories
• Fresh Fruits Good! (Deserts)
• Fresh Vegetable Good!
• Seafood, Fish and More Fish, Salmon is the best, Very Good! (eat 2 to 3 times a week)
• White Meat Good! (80 % of meat meals)
• Red Meat Fatty, Eat Sparingly! (only twice a week, buy lean fat)
• Whole Grains Good (Brown Rice, Oatmeal, Wheat, Seeds & Barley etc.)
• Beans Good, another form of Protein & fiber.
• Nuts, Healthy Fats, Good in Moderation!
• Fiber Good!
• Low Fat Dairy Good!
• Unprocessed Soy Good, High Protein!
• Low Fat Not Away's the Best! Calorie Amount is What Counts When Reading Labels!
• Think Natural Nutrient Rich, Fresh or Frozen!
• Drink lots of water!
• Eat Several Small Meals to be Healthy!
• Herbal Teas Good! Green tea-antioxidant and Danelion-liver and blood cleanser

Fourth Step  

Learning How To Change The Way You Look At Food

Keep your foods organized when putting them away. ( it makes for easier access, planning and cooking the meals)

Think.. . proteins, whole grains, good carbohydrates, fiber, good Fats and  glycemic factors

A few examples:

• dry beans, grains, oats, pasta, etc.= fiber & protein, carbohydrates / keep close together.
• all cans in groups = fruits, tomatoes, soups etc. = carbohydrates, fiber & protein / beans, tuna fish, peanut butter = proteins
• frozen in groups = dark green vegetables together = low glycemic factor  / corn, carrots, potatoes, etc = high  glycemic factor  

Eating Healthy Guide Lines

Part 1.

• Eat Smaller Portions meals than what you have been eating! (Try using a smaller plate )
• Eat slower and taste the food! It is a gift from God, enjoy it!
• Never stand while your eating or on the run, make time to eat!
• Eat Six Meals A Day! Three Small Ones in between your Main Meals
• Always Eat Breakfast!
• Eat raw vegetables and fruit!
• Never over cook vegetables! A bit longer than blanching is best.

Part 2.

• Think Proteins as 15 to 25 percent from calories per day, serving size should fit in the palm of your hand no larger! Fish-white meat-beans-soy-nuts-legumes = low saturated fats, dairy-eggs-red meat = higher saturated fats!
• Whole grains = brown rice, barley, oats, seeds and whole wheat combined will get your proteins needs met.
• Think Good Carbohydrates as Complex 50 to 60 percent from calories per day, serving size should fit in the palm of your hand for pastas, breads, rice, and Etc. and 1 1/2 palm serving for vegetables and fruits! = whole grain cereals-whole grain breads-beans-legumes-whole wheat-pasta-vegetables and fruits.
• Bad = simple & white sugars, and white flour products!
• Note: Bread, potato's, corn, carrots, beets, parsnip, pineapple, pumpkin, watermelon and cantaloupe when broken down increases your bodies sugar lev el! H igh glycemic factor, eat your proteins first or a little good fats like olive oil, peanut butter or nuts to decrease the rise of sugar in your blood keeping you healthy and less hungry! If you add a lot of sour cream and butter to any side dish it adds many calories! (try low fat cottage cheese or soy butter and cottage cheese instead.)
• Think Fiber 25 grams a day = fruits-vegetables-whole grains cereals-beans and oatmeal being the best. Always eat the skins of vegetables, their are high in fiber!

Part 3.

• Think Good Fats (stay clear in color and do not get hard) 15 percent from calories per day = nuts, avocados, olive oil, flax seeds & oil-grape seed oil, coconut oil (good oil that gets hard) walnut oil, canola oil, cod liver oil, peanut oil, sesame oil, soy oil
• Stay away from Bad fats = Saturated and Trans (Most oils that get hard) = fast foods-processed foods- fried foods, whole dairy-cakes-cookies-all junk food-Etc)

Personal Tips

• Drink 8 to 10 glasses of water or more a day and if you are in a exercise program, you need extra water to flush out the toxins!
• I take a Multi-Vitamin and an Omega 3 & 6, but its up to you? See : well being products
• Use a Fiber supplement if your not getting enough form your diet (25 grams a day) It helps with weight control and it keeps the system working at top notch! See: well being products f or the fiber I use that has the most natural ingredients and it is very easy on the system, even children can use it without any bloating! I mix it with soy milk and it taste great.

Fifth Step

You Have Got To Move... (exercise) To Lose or Maintain Your Weight to be Healthy!

I am going to put it in simple format for you. The reason why I told you to throw out your weight scale is because it is not the pounds you need to be concern with,  it is body fat that needs to come off a long with maintaining muscle mass! So In reality it is inches you need to measure if desire. However I prefer just to let my cloths do the taking. I like to stay focused on being healthy not weight control!

see exercise to learn how to burn fat & lose inches

Don't get caught up in the all the Hype! You will get very overwhelmed and confused and go down the wrong path trying to count calories, keeping track of how many you burn and so on...and so on! Although I highly recommend learning about calories and fat only to educate yourself for buying & eating good healthy foods. You can see link below to learn more about calories.  

 Here are some simple rules to losing fat.  

• There is more to you than a body! Hello... love who you are inside and let the you come out!  
• Change what ever you do not like in your life! Get up & clean the house, change jobs, get rid of the boyfriend and or husband, take a 60 day break from family...etc. What ever is not letting you be you get rid of it or take a brake away from it!
• Don't starve yourself - eat several small portioned natural healthy foods. Eating too few calories is the most common mistake made when trying to lose weight because the body is smart and if you are starving yourself the food you eat will be broken down into stored fat!
• Eat the right foods -  Think Natural Nutrient Rich, and stay away from sugar, processed high calorie & fatty foods.
• Drink lots of water
• Don't try to lose weight lose body fat by increasing your heart rate and strengthening your muscles everyday! Find an activity you like to move your body and to exercise. Keep in mind you have got to stretch your muscles after you have warmed up & after exercise to prevent injury and to keep the body flowing healthy!
• Learn to listen to your body! Go slow in the beginning but steady! You have got to find away to move your body to fit your health and progress weekly. Your body will tell you the exercises that is working for you by your increased strength, energy level and fat reduction.
• Give it more than 2 months to see results!

Enjoy your new lifestyle!

Putting it All Together

• You will succeed because you have changed your life style, you are now moving your body and eating healthy foods in proportion.
• You will lose your appetite for bad carbs and junk food along with your sweet tooth within 2 weeks. (keep chocolate around for that once a month craving and eat it in moderation)
• Start thinking foods as: proteins, good carbs, fiber and good fats! 
• Eat the opposite meal for the next meal which is your snack: (carbs / fats / proteins / fiber ) to balance it out. See breakfast, than see if you can figure out on your own for lunch thru dinner the types of foods to eat. This will help you learn the right choices to make and keep you from getting hungry with out any cravings!
• My Tips: Eat a few nuts very slowly, only 2 or 3 (very high in calories!) of either walnuts or pecans before each main meal and a glass of water. Or Drink 1/2 glass of soy milk with grinded flax seeds. (less calories) They contain your good fats and they are very high in proteins which will make you feel fuller sooner! So you eat less! Try it, its healthy for you and it works!
• Serve a salad at every meal and only eat 1/2 leaving the rest for last, this will help fill you up at the beginning and help with digestion at the end.
• Make bean vegetable soup and have it on hand everyday. Its full of fiber and proteins, a perfect meal and snack! Use any left over's and just keep adding to it as it gets low.  And include the pealing's of potatoes they soften right up & taste good too.
• Make Green & Dandelion Tea mixed together with out sugar! And Drink it up all day! It keeps the fluids up and cleanses the system at the same time.

Fifth Step

Learn How To Put Meals Together

see: Meal Combo Suggestions and Snacks print a copy to help you learn to make healthy food choices.

Sample: Fiber or a Protein breakfast?

Breakfast #1 has: fibers-good carbs-good fats / Snacks #1 has: proteins-carbs-fibers

• Oatmeal-mixed with soy milk, raisins, blueberries, flax seeds, or nuts-1/2 slice whole wheat toast-1/2 grapefruit  (Snack: 1/3 cup cottage cheese & 1/3 cup fruit or 1 can tuna fish on bed of spinach)
• Cereal, raisins, strawberries, a few nuts-made with soy milk-1/2 slice whole wheat toast- (Snack: 1 table spoon peanut butter on 2 celery sticks, or on a small or 1/2 large apple)

Breakfast #2 has: Proteins-fiber-good fats / Snacks #2 has: carbs-fibers

• Light Breakfast: 1 Hard boiled eggs-1/3 cup cottage cheese-1/3 cup fruit- 1/2 slice whole wheat toast (Snack: small bean burrito, loaded with more tomato's, lettuce, onions & peppers than beans made with whole wheat tortillas or 1/2 cup brown rice with 1/2 cup green vegetables)
• Medium Breakfast: 1 Egg-ham slice fits into palm of hand-whole wheat toast-1/2 grapefruit (Snack: 1 cup spinach salad with 1/2 canned tropical fruit or 1/2 cup cooked vegetables and 1/3 brown rice)
• Heavy Breakfast: 1 Egg-2 slices bacon-1/3 cup grits-1/2 grapefruit-1 whole wheat pancakes with fruit syrup (Snack: raw vegetable & spinach salad with oil dressing and seeds, or 1/3 cup kale with 1/2 can of stewed tomatoes & 1/4 cup blacken beans)

Do you see how you switch (carbs-fats-proteins-fiber) for your snack foods which is the opposite of your first meal! Lets see if you can see how the meals were planed for lunch using your new knowledge of carbs, fats, proteins and fibers yourself.

Lunch: If you know your are going to eat dinner late, eat your main meal which is your dinner for lunch and           eat a lighter dinner! It is always best to eat dinner before 5:00 or 6:00 pm

• Light lunch: Chief salad with everything in it-yogurt ice cream-glass of wine (Snack: bowl of brown rice mixed with 1 can tuna or fruit & nuts with cottage cheese)
• Medium Lunch: Soup and blacken beans mixed-1/2 tuna on whole wheat bread and pears (Snack: tomatoes-onions-celery & cheese, fruit in a small salad, raw or cooked vegetables)
• My Dinner for my Lunch: Broiled salomon with pineapple-brown rice-vegetable medley-whole wheat roll-small dinner salad (Snack: pop corn, pudding made with soy milk, frozen yogurt, fruit, or fruit milk shake made with soy milk)

Dinner: If you switched dinner for lunch than your dinner should be light! Never eat late past 5:00 pm in            the winter months to get your 8:00 snack, which should be your lightest snack of the day! Summer            meals can be eaten later if your up, and running around. Remember the last meal of the day should            not be heavy especially if you are going to sit on the couch, and veg-out after the meal, if you            do... no snack for you!

• Light Dinner: Tuna, spinach, celery, onions, bell peppers, chopped & stuffed in 1 med. tomato toped with 1 teaspoon low fat cheese (heated)-cucumber salad-vegetables with barley and a few ziti noodles (Snack: frozen or fruit yogurt, 1 bean tortilla, oatmeal, or soy milk cereal with fruit)
• Medium Dinner: Chicken breast with mushrooms and onions-stir fried vegetable-cranberry sauce and salad dinner and 1 whole wheat tortilla. (snack: popcorn with spray butter 0 fat 0 calories or cereal with fresh fruits & nuts)
• Heavy Dinner: Spaghetti and sauce-french bread made into garlic bread-spinach dinner salad-red wine (Snack: raw vegetables and dip made of oil and vinegar, fruit yogurt or apple sauce with raisins and cut up fresh apples heated)

I think your getting the hang of it! Just think healthy and it will come easy! Don't think Diet!

see: Meal Combo Suggestions and Snacks  this is a complete list to help you along your way. Print a copy for everyday until you learn how to make healthy choices.

Links

Helpful Links To Healthy Living

How Sugar's effect your health: http://www.healingdaily.com/detoxification-diet/sugar.htm

Choosing a Sugar: http://livrite.com/sweeten.htm    http://www.care2.com/channels/solutions/food/317

H igh glycemic Index Chart: http://www.mendosa.com/gilists.htm

Learning about Calories & food: http://www.caloriesperhour.com/tutorial_calories.html

Best & Worst Seafood Choices:   http://www.oceansalive.org/eat.cfm?subnav=bestandworst

See: cooking oil   link to learn about good fats and bad fats and cooking oil chart to buying cooking oils that are good for you.

See: health tips for spices that fight cancer, weight control tips and more

Exercise see: looking 10 years younger

Buy Organic cooking Oils, herbs, spices and more: http://www.mountainroseherbs.com  Very Good quality & prices! I think you will like this site, I do... and check out their seeds to grow your own herbal plants for cooking. See health tips for spices that fight canser 

Buy Fresh Sea Food: http://www.charlestonseafood.com  this is not frozen !!!!  Best prices I have come across for the quality and I have order tons of sea food! They are out of NC.

Buy Healthy "Meat" you can not get in your local store:

1. Ostrich Meat:   http://www.ostrichmeats.com/meats.html by in large amounts and freeze. It is a lot better tasting than groundround and cheaper than most meats in your local stores. This is a family owned farm. PS: Never tried the eggs but would like too!
2. Natural food hub:http://www.naturalhub.com  growing and buying natural foods. You can find all kinds of non chemical meat farms to buy from. The site needs some work... however it will save you tons of time in finding healthy meats.

    Grocery List

Note: You will not be counting Calories, however you do need to learn to read labels to learn the Calorie amounts in dairy, beverages, breads, pasta, canned foods, condiments, meats, and sugars to choose the lowest Calorie amounts in these products and to educate yourself in high calorie foods so that you can stay away from them and learn the low Calorie foods to eat to be healthy!