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Leesa :)
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Hows your
New Years Resolution going?
I’m going to give myself the best possible chance to survive and recover if faced with disease or accident, I’m going to play with my great grandchildren, and most importantly…..I’M GOING TO KICK OLD AGE IN THE FACE!
If you are unsure about
food content and serving sizes please check out http://www.nhmrc.gov.au/_files_nhmrc/publications/attachments/n31.pdf
yeh…
remember that !! lol
Here are a
few reasons why people don’t stick to it.
1. You didn't set your realistic and concise goals. You didn't
put them in writing, and stick them everywhere around the house OR you set a
goal, but you didn't put it RIGHT UP THERE on the top of your priorities list.
2. You didn't keep score with a progress chart, weight record, body
measurements, food journal, physical activity journal
3. You expected a loss of 3kg a week for 10 weeks (unless you’re
having body parts removed permanently weekly this is a ridiculous promise for
healthy weight loss)
4. After a couple of weeks you hit a
weight loss plateau, and gave up.
5. You didn’t eat “clean”. You didn’t
get ‘food and nutrient’ knowledge and under ate or over ate either way – you didn’t
refuel the engine properly.
6. All or nothing approach. "I want it now" instead of
“steady eddie”. You ran yourself ragged. No one can sustain that.
7. Your nutrition and/or training program was wrong for YOU. It
might have been perfect for your mate or the actor in New Idea magazine, or the
people on TV - but it didn't fit into your schedule, taste in exercise, personality,
taste in food, or lifestyle.
8. PLAN PLAN PLAN. We don’t have
live-in chefs, nannies, or house cleaners. No one is going to pick up that dog
poo in the back yard or go down to the school to collect a fake sick kid. We
have to do all our usual daily lives THEN add in this new way of eating,
cooking and doing physical activity. If
we don’t plan realistically INCLUDING recovery and a great nights sleep, we
will run ourselves into the ground – then it will feel impossible to stick to
your new habits.
9. You fell off the horse on too
many occasions. So what ! You can fall off that thing 100 times, just be
the person who keeps getting back on !
I have done all of these….. Several
times over. Now I want it bad enough that
I got back on the damn horse and I’m duct taping myself to the saddle!
REPEAT THIS MANTRA WITH ME:
I want health, longevity and
vitality. I want an athletic body and an attitude that can deal with anything life
will throw at me! I’m going to give myself the best possible chance to survive and recover if faced with disease or accident, I’m going to play with my great grandchildren, and most importantly…..I’M GOING TO KICK OLD AGE IN THE FACE!
I’m not saying it’s easy, but I am saying
it’s worth it.
Strive
to be better than you were yesterday, and you will find that you are better
than ever before.
My
facebook is at https://www.facebook.com/trainingtokickoldageintheface
Posted by
Leesa :)
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When you first start grocery shopping ‘clean’ (a.k.a. healthy)
it feels like you’re a bunny caught in the headlights of a car; stunned and
rooted to each aisle for a good ten minutes, reading labels, deciphering
chemistry jargon and working out whether or not fat is good for you; fat is bad
for you; what’s the difference between fat free, low fat, reduced fat, low carb/high
fat vs. low fat/high carb.
After 20 minutes and completing only two aisles you throw your
hands in the air grab whatever is nearby, feel a throbbing headache coming on,
but you have 3 other errands to run before you go home, start dinner, do kids
homework, finish off an assignment, check facebook, feed animals, check
facebook, take washing in, hang washing out, check facebook, get everyone ready
for tomorrow and at some point relax for the day. Sound familiar?
Whether you are a dad, a mum, one half of a couple, an empty
nester, or a 19 year old uni student; you absolutely
must plan and prepare for the grocery shop, and that means you absolutely must plan your week’s
dinners and lunches before you make the list; or its “bunnyville” for you.
And yes unfortunately eating clean costs more – it’s a good
thing you are totally worth it!
Just about every item of food can be googled for its nutritional values – get knowledge about the food
you buy and eat as you create your MASTER list of groceries. It’s all about planning and preparing.
I “save as” my ‘MASTER’
grocery list as a ‘WEEKLY’ list, and delete and add items as required.
Okay, so you’ve planned your meals, you’ve written down the food
you need to get. Remember to do this as well:
Step 1. eat a meal, then
shop. Never ever shop hungry
Step 2 stick to your list….. I MEAN IT
Step 3 white bread, white rice,
white sugar, white pasta, white flour = bad
Step 4 skim milk (you’ll
get used to it I promise)
Step 5 Good quality Extra
Virgin Olive Oil = good
Step 6 Fish, tinned or
otherwise, lean cuts of meat, chicken breast, eggs, in season fruit and
vege/salads = good
Step 7 Leave the ice
cream, biscuits, chips, sweets, desserts in the grocery store. If you don’t buy
it, you won’t eat it. It’s not a treat, it’s a glob of yellow lard on your ass.
L
If you are unsure about
food content and serving sizes please check out http://www.nhmrc.gov.au/_files_nhmrc/publications/attachments/n31.pdf
Strive
to be better than you were yesterday, and you will find that you are better
than ever before.
Posted by
Leesa :)
comments (0)
Fruit is great food loaded with nutrients. Everyone should eat
fruit in season. However, go easy there
buddy as fruit also contains fructose, and too much of that is not good.
Too much fructose in the diet increases glycation. WHAT THE HELL IS GLYCATION ?
I know what you’re thinking…. blah blah blah Leesa
In short, glycation does NOT raise insulin, therefore insulin is
not getting into your muscle cells, it just
hangs out in your blood stream and buggers up your metabolic rate = Bad L
Strive to be better than you were yesterday
and day by day, week by week, month by month, you will be better than ever
before.
Boaz, L., Moshe, W. Fructose Triggers DNA Modification and Damage in an Escherichia Coli Plasmid. Nutritional Biochemistry. April 2001. 12(4), 235-241.
Bousova, I., Pruchova, Z., Trnkova, L., Drsata, J. Comparison of Glycation of Glutathione S-Transferase by Methylglyoxal, Glucose, or Fructose. Molecular and Cellular Biochemistry. May 2011. Published Ahead of Print.
De Jong, M., Docter, R., Bernard, B., et al. T4 Uptake into the Perfused Rat Liver and Liver T4 Uptake I Humans Are inhibited by Fructose. American Journal of Physiology. 1994. 266, E768-775.
Goode, K., John, J., Rigby, A., Kilpatrick, E., Atkin, S., Bragadeesh, T., Clark, A., Cleland, J. Elevated Glycated Hemoglobin is a Strong Predictor of Mortality in Patients with Left Ventricular Systolic Dysfunction who are not Receiving Treatment for Diabetes Mellitus. Heart. 2009. 95, 917-923.
Schalkwilk, C., Stehouwer, C., Van Hinsbergh, V. Fructose-Mediated Non-Enzymatic Glycation: Sweet Coupling or Bad Modification. Diabetes/Metabolism Research Review. September 2004. 20(5), 369-382.
Stanhope, K., Schwarz, J., Keim, N., Briffen, S., et al. Consuming Fructose-Sweetened, not Glucose-Sweetened Beverages Increases Visceral Adiposity and Lipids and Decreases Insulin Sensitivity in Overweight/Obese Humans. Journal of Clinical Investigation. May 2009. 119(5), 1322-1334.
Too much fructose can slow down thyroid function and your metabolism. Now don’t dismiss fruit altogether, I just
don’t want you to think that 5 pieces of fruit a day are doing you good, it
isn’t. However, 1 or 2 servings (not
pieces, but servings) each day is good for you.
If you really want to know… it’s the cross linking of proteins
and DNA molecules caused by sugar aldehydes reacting with the amino acids on
the protein molecule to create Advance Glycosylation End-Products (AGEs).
ALSO, too much fructose can advance skin aging, vascular
degeneration, and development of diabetes.
By the way fructose can be manufactured as well. They shove it
in all fizzy drinks, fruit juice bottles, cartons, juice boxes, poppers, so
called sports drinks and some so called health bars.
Too much fructose will mask satiety sensors in body, so you don’t
feel full, and you keep eating. Fizzy drinks are famous for that awful flaw!
ARGHHHHH!!!
Now don’t go running for the hills just yet. Remember I’m saying TOO MUCH is bad for
you. Enjoy your fruit in MODERATION
(there’s that word again!)
If you are unsure about food content and
serving sizes please check out http://www.nhmrc.gov.au/_files_nhmrc/publications/attachments/n31.pdf
My facebook is at https://www.facebook.com/trainingtokickoldageintheface
The Clever People are listed below:
Poliquin,
C. http://www.charlespoliquin.com/lifestyle.aspx
Boaz, L., Moshe, W. Fructose Triggers DNA Modification and Damage in an Escherichia Coli Plasmid. Nutritional Biochemistry. April 2001. 12(4), 235-241.
Bousova, I., Pruchova, Z., Trnkova, L., Drsata, J. Comparison of Glycation of Glutathione S-Transferase by Methylglyoxal, Glucose, or Fructose. Molecular and Cellular Biochemistry. May 2011. Published Ahead of Print.
De Jong, M., Docter, R., Bernard, B., et al. T4 Uptake into the Perfused Rat Liver and Liver T4 Uptake I Humans Are inhibited by Fructose. American Journal of Physiology. 1994. 266, E768-775.
Goode, K., John, J., Rigby, A., Kilpatrick, E., Atkin, S., Bragadeesh, T., Clark, A., Cleland, J. Elevated Glycated Hemoglobin is a Strong Predictor of Mortality in Patients with Left Ventricular Systolic Dysfunction who are not Receiving Treatment for Diabetes Mellitus. Heart. 2009. 95, 917-923.
Schalkwilk, C., Stehouwer, C., Van Hinsbergh, V. Fructose-Mediated Non-Enzymatic Glycation: Sweet Coupling or Bad Modification. Diabetes/Metabolism Research Review. September 2004. 20(5), 369-382.
Stanhope, K., Schwarz, J., Keim, N., Briffen, S., et al. Consuming Fructose-Sweetened, not Glucose-Sweetened Beverages Increases Visceral Adiposity and Lipids and Decreases Insulin Sensitivity in Overweight/Obese Humans. Journal of Clinical Investigation. May 2009. 119(5), 1322-1334.
Posted by
Leesa :)
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POST New Years Eve, people get desperate to lose the weight, its so often a new years resolution that we've all made at least twice in our life. Fair enough lets make some changes to be healthier and fitter. BUT if you
ever get the desire to try a milkshake instead of a meal, a prepackaged food,
or tablets or a drink, a detox or some other crapola to slim down or whatever
they promise. I implore you not to do
this, DON’T spend money on this. This is
‘marketing’ at its most brilliant.
Did you know that diet product companies spend about 10 times more money on marketing and advertising than they do on the actual 'slimming' product!!! They don't even care what goes in the product, they only care about the best way to sell it. (ie con the public)
Scientifically, there is no evidence to support any fad diet to date. I’m talking since the early 1900’s – there is NO SCIENCE BASED EVIDENCE that even one of these have worked long term (i.e. kept the weight off, or kept the weight off for six months- even Atkins, especially Atkins, don't get me started on that fad diet disaster). And trust me, five people paid to tell you that it worked is NOT evidence, its marketing, its paid actors, and its photoshopping. You hear that so and so knows someone who did it and it worked. really... I want to see them six months later please.
Did you know that diet product companies spend about 10 times more money on marketing and advertising than they do on the actual 'slimming' product!!! They don't even care what goes in the product, they only care about the best way to sell it. (ie con the public)
Scientifically, there is no evidence to support any fad diet to date. I’m talking since the early 1900’s – there is NO SCIENCE BASED EVIDENCE that even one of these have worked long term (i.e. kept the weight off, or kept the weight off for six months- even Atkins, especially Atkins, don't get me started on that fad diet disaster). And trust me, five people paid to tell you that it worked is NOT evidence, its marketing, its paid actors, and its photoshopping. You hear that so and so knows someone who did it and it worked. really... I want to see them six months later please.
The bathroom scale may show some weight loss. Promises of
losses of 5kg are water and lean muscle, everything you DON’T want to
lose. It’s like dropping the oil and
fuel from your car; sure your car will weigh less, but it’s not going to
perform is it, and sooner rather than later its going to need fuel and oil to sustain it.
People on diets
are grumpy mothers truckers! because fad diets do not feed the brain or fuel
the body, they just make you think of food constantly and your brain is hungry
therefore, you get moody, impatient, short tempered, and quite frankly, a bit of
a bitch.
On a fad diet, the scale weight you lose will be regained when
you return to normal habits. It’s very
highly probable you will gain more weight than you initially lost, as your body
has converted to fat storing mode until it returns to normal. The icing on the cake is now you are financially poorer for it.
PLEASE PLEASE don’t fall for this bullshit. These fad diet people don’t care about you,
your health, your life. They just want your
money, they have spent millions on marketing, they want profits.
Save your money, save your sanity, save your heart, your
brain, your kidneys, your gastrointestinal tract.
If you want to lose some weight, write down your goal, (6
months lose 10-12kg) break that goal down into smaller goals (lose 3 kilos
first month, 2 kilos second month… and so on) Now write down your plans and
preparations to make the clever changes to meet these goals. Such as changes to eating, changes to
physical activity, swap the drive to a walk, swap the chips to something
healthy, changes to mindset (positive positive positive).
It’s a slow race sure, but you know what? So what ! It took me six months to reach my very first goal, then another 6 months to reach the next one. I will have been at this for two years in April 2012, which is my latest goal to achieve, and Im planning for my next goal as I type this!
You must have a goal - break it down to smaller timeframes - plan and prepare. Easy ! Free ! Sustainable ! Yours !
Slow and
steady wins the race. Stick to the game plan and
you will live longer and be more vital, be a clear thinking, stress coping
machine, and remember to give time, time.
Day by day, you will be better than
yesterday.
If you are unsure about food
content and serving sizes please check out http://www.nhmrc.gov.au/_files_nhmrc/publications/attachments/n31.pdf
My facebook is at https://www.facebook.com/trainingtokickoldageintheface
Posted by
Leesa :)
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A baked potato
is low in fat, - the butter, sour cream and bacon bits
sure as hell aren’t. But they
sure do increase your chances of blowing that top button off your waistband!
Try salsa, low-fat cottage
cheese and shallots, as a topping or scrap the humble potato
altogether and have roasted or mashed sweet potato, (no cream, milk or butter
required) it’s delicious and you don’t need any toppings. Bit of salt and pepper and you’re set.
If you typically pour gravy on your dinner, really limit the portion, if you love it that much. Or alternatively, choose a chutney instead. The other night I tried Tzatziki Skinny Dip, Shaun thought it was okay, and I loved it. Just a little bit – remember it’s all about PORTION CONTROL
Avoid excessive bread consumption, but if you love your bread roll, get multi-grain, and DON’T butter it! Steer clear of white bread. White bread has a high-glycemic carbohydrate content. This tells your body to increase the release of the hormone insulin. Insulin delivers the fuel from food to the muscles and stores it as fat.
The older we get the less carbs
we need, so go easy on those carbs and ‘up’ the protein and good fats.
Resist the temptation to pile heaps of cheese on your plate, on top of salads, in your sandwiches and other meals. Try low fat parmesan, but only a bit. It has higher protein content than most cheeses and it’s got a nice kick to it. Remember: it’s all about portion control.
Christmas fruit is freaking amazing and I really have to control myself, too much fruit is NOT good for you. One to two serves of fruit a day is plenty. One glass of fruit juice equals two serves at least.
Before you head out, or sit down to lunch or dinner, get some water into you. Two big glasses straight from the tap. (Bottled water is a rip off). Sometimes, more often than not, when you think you’re hungry, you’re actually dehydrated! So fill up with some water, wait 10 minutes then go for the food. Don’t fall for the marketing genius of Gatorade, Endura, Extend, Vitamin Water, and all the other bullshit. Tap water is all you need. You only need electrolyte additives (isotonic or hypertonics) if you have just done a marathon, triathlon, cycled 80km plus, swam 20km or more or you have suffered gastro.
Water should be near you at all times of the day. I do water dosing. I continually drink water in small amounts throughout the entire day, especially in summer, in humid conditions and when exercising. It’s surprising how well your body will recover from a workout if you ‘water dose’ continually throughout your day. Too much water in one hit, is NOT GOOD. Try ‘water dosing’.
If you are unsure about serving
sizes please check out http://www.nhmrc.gov.au/_files_nhmrc/publications/attachments/n31.pdf
Any questions, please free to ask
me, if I can’t help you, I’ll find you the information you require. No information will be given without
scientific foundation. I actually do
give a damn about you J
My facebook is at https://www.facebook.com/trainingtokickoldageintheface
Posted by
Leesa :)
comments (3)
Friday. Best day to start anything new, and to make changes.
TRY THESE IDEAS TO HELP GET YOU GOING
2. stop eating white – bread, rice, pasta, sugar.
Remember any changes, no matter the size, have to be prepared, planned, consistent, flexible and sustainable. Nothing is ever easy first time out, practice these changes for three weeks until they are a habit.
Your resolve is firm, and honestly if you can do one full
weekend incorporating your changes, you’ve got it made baby!
Do physical activity both weekend days,(ease into it,
but do get puffy and a little sweat going), eat a great breakfast both weekend
days. Eat super healthy lunches and smaller portion nutritious dinners, and
you will hit the ground running for that next week.
1. reduce portion/plate sizes
(white carbs have a high-glycemic carbohydrate content. A
High GI tells your body to increase the release of the hormone insulin. Insulin delivers the fuel from food to the
muscles and will store it as adipose (fat) if it not burned /used up in
moderate to high physical activity.
3. anything and everything dairy needs to be changed to
‘low’ to ‘no fat’
(kids after the age of
four years do not require full cream milk or dairy products)
4. Drink water. NOT
fizzy, not juice, not milk. (tea and coffee is okay - don’t make your coffee on milk)
5. Increase your fibre intake.
Do this and your heart will love you, your brain will love
you, your kidneys will love you, and your gastrointestinal tract will most especially
love you. (that’s your poop maker)
Be better than you were yesterday x
Posted by
Leesa :)
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They download
every action we do, every word we say, every habit we have, every opinion we
make.
We shape their principles,
their attitude, their lifestyle, their curiosity, their behavior, and their
education. We can make them intolerant,
tolerant, religious, atheist, hardworking, tenacious, diligent, overtly
careful, mean spirited, annoying or fearless. We can make them fat, slender,
athletic or slovenly. They are but clay. We absolutely have to take this seriously
folks.
* * * *
What we do, day
in and day out, is being watched and stored as appropriate behavior, including
how we eat, what we eat, when we eat.
I eat quite ‘cleanly’, so does my husband, Shaun, and our kids
think that’s normal. I will try every
sport thrown at me, because I was given the opportunity to do so many different
things as a kid, (thank you mum and dad xxx).
My kids think it’s normal to try every sport going. (It costs a lot of
money these days, but it’s still worth it.)
We drag the boys along to the Defence Force gym on weekends and they hang
out while we train. They grab a basket ball or football or nothing at all and start
playing games they make up. We don’t
shove this lifestyle down their throats; we don’t even talk about it that much
with them. They see it; they watch us
live it; it’s normal.
I do have rules though.
Some Rules for my Boys
Breakfast must be eaten. All of it. No ifs, no buts no excuses.
Fizzy drinks, flavoured milk, juice boxes, any fruit juice,
poppas – as rarely as possible – NEVER would be perfect. (If you knew the crap that was in those
drinks, you’d fall over with shock!)
The only takeaway they eat is pizza once every two months or
so. Shaun and I don’t eat the pizza, we
will cook something like veges and chicken or lean meat, and we all sit down to
eat together.
They can’t eat in front of the TV. They can’t eat if on the
computer.
For every hour of computer or TV they owe us an hour “off”
the TV or computer. During these times they
can read, build forts using all my linen, move their mattresses off their bed
to make bunkers, go outside, practice their karate moves, do craft or drawing
or painting, use my phone to make movies, or take photos (some funny stuff has
come out of those activities). The words
“I’m bored” shit me, so they know not to use them around me, and so they go do
something.
Very soon we are going to be cooking dinner together –
thanks for that tip Jamie Oliver! By the way if you get spare 20 minutes
please watch the Jamie Oliver lecture (via the TED seminars) posted on my
facebook page. It’s all about what I’ve
been saying – or trying to say up above.
Now my kids do get meat pies, or lollies, or chocolate or an
ice cream. But they don’t get these
treats daily or routinely. And again,
when Shaun and I give the treats, we don’t eat any ourselves.
My 9 and 7 year old sons recognise nearly all fruits and
vegetables in the supermarket, we make it a game when we go shopping. They know
what protein is and what it does, and they know a little bit about carbs and
fats. They understand hydration is vitally important and the colour and smell
of their ‘wee wee’ tells them something (a must for living in Townsville).
We do encourage competitiveness (hello real world) combined
with respect, discipline, good sportsmanship and that old lesson of “sometimes you win, sometimes you lose”. We are preparing them to be good humans that
live a long long time; and not give us arsehole
grandchildren J
* * * *
The bit about kids watching our every move and making it
their own is supported by these dudes below, and I’m sure a thousand other
journal articles, but these are the ones I researched.
Bonnell, S. (2010) The effect of SHAPEDOWN on habilts and
self-esteem for overweight and obese children.
Doctoral dissertation.
Cooper, R., Hypponen, E., Berry, D., Power, C. (2010)
Associations between parental and offspring adiposity up to midlife: the
contribution of adult lifestyle factor in the 1958 British birth cohort study. American Journal of Nutrition. 2010. 92(4) 946-953.
Golley, R.K., Magarey, A.M., Baur, L.A., Steinbeck, K.S.,
Daniels, L.A. (2007) Twelve month effectiveness of a parent-led family-focused
weight-management program for prepubertal children: a randomized, controlled
trial. URL www.cinahl.com/cgi-bin/refsvc?jid=783&accno2009529314.
