Creating Goals…

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I have reached a scale plateau, but I am making progress according to the way my clothes fit and the way the dreaded belly looks.  My body composition  is obviously changing, even though the scale refuses to budge.

I am not diligent about weighing myself.  I normally avoid “the thing” because it always disappoints by not displaying the number that I expect to see according to my exercise and clean eating efforts.  I receive comments all the time about how thin I am.  I do appear thin, but the dreaded belly is a challenge in and of itself!  LOL

I know that I need to incorporate weight training and interval training, blah blah blah…  It will come.  I am concentrating first on Cardio to reduce the fat (the extra skin is another story), but I will soon incorporate the weights.  Clean eating is a constant for me.

I have decided that I will set a goal to complete a minimum of 30 miles this week (hiking, walking, jogalking, etc…).  My normal exercise lately consists of hikes and walks.  I haven’t been extremely consistent, but I have a goal to log those 30 miles this week.

Pandora Music and the MapMyHike app motivate and keep me company during my efforts.  I love the hour or so spent “Getting it in”, relaxing my mind, and getting away from it all.  It’s my time alone that is greatly needed to renew and refresh so that I can be all that I can be.  🙂

Sugar Attacks…

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I know that I have been harping on sugar lately, but it has become an obsession to avoid it!  I feel so much better (but I do have my cheat episodes).  Vanessa Romero put together some really great information from a variety of health experts on sugar.  Take a look….

16 Experts: What Do They Say About Sugar Consumption?

ONE “For the same reasons sugar jams hormone signals, it also clogs nutrient channels, weakening bone and muscle  and slowing neural communication, which can impair mood and memory and lead to dementia. While all this is going on, sugar stiffens the collagen in your tendons, joints, and skin, causing arthritis and premature wrinkling, while interfering with the production of new collagen throughout your entire body. And because sugar changes the surface markers your white blood cells need to distinguish between indigenous cells from invaders, it opens the door to cancer and infection.” ~ Shanahan, Dr. Catherine, Deep Nutrition: Why Your Genes Need Traditional Food  TWO “Insulins other job is to break down sugar in the body. High levels of insulin create hypoglycemia, severely low blood sugar, and the fatigue that comes with it. Most people then instinctively pounce on foods that will provide a burst of sugar, like sweets, pasta, bread, pretzels, soft drinks, and alcohol. That certainly increases blood sugar levels but provides extremely short-lived relief because it also spurs even more insulin production, creating a vicious cycle. One clear way to break out of this self-destructive and self-perpetuating cycle is to stop eating sugar (including the simple carbohydrates that quickly convert to sugar, like pasta, bread, and cereal).” ~ Hertoghe, Dr Thierry, The Hormone Solution: Stay Younger Longer with Natural Hormone and Nutrition Therapies

THREE “Cultures without acne consume little to no wheat, sugar, or dairy products. As Western influence introduced processed starches such as wheat and sugars into groups such as the Okinawans, Inuits, and Zulus, acne promptly followed.” ~ Davis, Dr. William, Wheat Belly: Lose the Wheat, Lose the Weight, and Find Your Path Back to Health

FOUR “Science tells us that obesity is ultimately the result of a hormonal imbalance, not a caloric one—specifically, the stimulation of insulin secretion caused by eating easily digestible, carbohydrate-rich foods: refined carbohydrates, including flour and cereal grains, starchy vegetables such as potatoes, and sugars, like sucrose (table sugar) and high-fructose corn syrup. These carbohydrates literally make us fat, and by driving us to accumulate fat, they make us hungrier and they make us sedentary.” ~ Taubes, Gary, Why We Get Fat: And What to Do About It  FIVE “The advice that a little grain and sugar consumption is okay is music to the addict’s ears. But if you think you can kick the grain and sugar habit without going No-Grain, No Sugar, you are mistaken” ~ Mercola, Dr. Joseph, The No-Grain Diet

SIX “Although it may be difficult, Americans need to severely restrict the amount of sugar they consume. And like any other addiction, the more difficult the habit is to break, the more it probably needs to be done” ~ LaValle, Dr. James, Cracking the Metabolic Code

SEVEN “The effect of refined grains and sugars on inflammation is significant. Consumption of refined grains and sugars typically raises blood sugar levels and, over the long term, increases the risk of diabetes.” ~ Challem, Jack, The Inflammation Syndrome

EIGHT “Quite simply, sugar and related caloric sweeteners are some of the most dangerous substances you can put into your mouth.” ~ Berkson, Dr. Burton, Syndrome X

NINE “When you eat sugar, you unconsciously trigger a vicious cycle of sugar cravings, increased insulin production, increased appetite, more sugar intake, and more insulin production, until you are in a cycle of cravings, bingeing and crashing all day long. Eventually this leads to insulin resistance.” ~ Hyman, Dr. Mark, Ultra-Metabolism

TEN “Curbing your intake of sugar foods is an important step to better health. Sugar’s empty calories leads to chronic inflammation and is now thought to be at the center of many diseases, including diabetes, heart disease, obesity and Alzheimer’s disease. ” ~ Amen, Dr. Daniel, Change Your Brain Change Your Body

ELEVEN “In the process of being metabolized, sugars rob your body of valuable nutrients; some of these, such as zinc, are essential for liver function. Sugar also inhibits your liver’s production of enzymes needed in the detoxification process.” ~ Gittleman Ph.D., Ann Louise, The Fat Flush Plan


TWELVE “All forms of natural and processed sugars and sweeteners have a deleterious effect on your insulin system and general health” ~ Sisson, Mark, The Primal Blueprint”  THIRTEEN Food that make you gain weight are not only addictive but bad for your waist and bad for sex. They contribute to the breakdown of your body’s metabolic machinery, which drains the brain of energy and sexual desire. The worst offenders are sugar, trans-fats and white flour.” ~ Braverman, Dr. Eric, Younger Sexier You

FOURTEEN “One of the most momentous changes in the American diet since 1909 has been the increase in the percentage of calories coming from sugars. Add to that the percentage of calories coming from carbohydrates and Americans are consuming a diet that is at least half sugars in one form or another.” ~ Pollan, Michael, In Defense of Food

FIFTEEN “But sugar, like refined cereal grains, is not good for us. Sure it causes cavities, but it’s also becoming evident that sugar poses more serious health problems.” ~ Cordain Ph.D., Loren, The Paleo Diet

SIXTEEN “Sugars have a nasty habit of reacting with proteins in our bodies. These complexes become oxidized and form “advanced glycation end products” (AGEs). They damage proteins, enzymes, DNA, and hormonal receptor sites on the surface of our cells. AGEs are a major cause of the symptoms we take to be normal aging.” ~ Wolf, Robb, The Paleo Solution: The Original Human Diet


I understand giving up sugar can be hard. I’ve been in sugar remission for many years, however, I too loved my sweets. I didn’t eat them very often, but when I did, I did it big. Why have one cookie when a dozen is better. I searched out the biggest piece of cake with the most frosting. No dessert was too rich or too sweet. So, I get it. I really do! However, these days, you couldn’t pay me to eat a sugar laden dessert. No way, no how. I value my health and my future health way too much. The more I read and learn about how sugar is a contributor to almost every disease, the easier it is to say no thank you.

Soda Pop….

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I do not drink soda.  I have never been a huge fan of soda (Pop if you are a Midwesterner).  This is great news because more and more information becomes available daily about the adverse affects of soda on your health.  Diet soda is no better than the regular full sugar versions.  Apparently artificial sweeteners are not good for you either (Stevia may be an exception in its natural form, not the white processed Stevia bought in the grocery stores).

If you are still drinking soda, please re-evaluate that decision.  Ditching the soda will result in weight loss and better health, without question.  Make the effort, make the decision.  You will not regret it.  Will you ditch the soda?