Author: Brenda Sue

“Easy” Weight Loss?

Photo by Samuel Ramos on Unsplash doctor’s scale

“Weight” Sells!

Weight is the topic of any number of expensive magazines that are sold in the check-out line at most retail stores. I bought those magazines for years before I found David’s Way. At one time, they were reasonably priced. Now the price ranges from $3-$20. Strangely enough, they still sell enough of them to keep rehashing the same old theme. They promise quick, easy and radical weight loss if you will only buy that book!

Photo by freestocks on Unsplash

Without fail, there will be a type of “magic” involved in the promises found on these pages. There will be a special formula that no one has EVER thought of before. Belly fat is quite often the focus of many of these articles, although we know that the only way to lose belly fat is to lose overall. There is no such thing as “spot reducing”. If we are spared the empty promises of getting rid of belly fat alone, we are usually bombarded with exceptionally fast weight loss “tricks”. There are no “tricks”. Lose excess fat and it will come off of your belly AND everywhere else that is home to extra fat cells. If you lose too fast, you will almost surely have loose skin. Take your time and care for your skin while you are losing to keep that to a minimum.

Too Good To Be True!

There’s an old saying, “If it’s too good to be true, it probably is.” NOWHERE is this more obvious than in the weight loss and media businesses. While we at David’s Way are FREE, weight loss is BIG business. Many major businesses are raking in the cash on the pretense of trying to help you lose weight.

As I was moving through the above-mentioned check-out line, the words, “The Fat Just Disappears” caught my eye. That is exactly what I hoped for most of my life. It didn’t happen. I bought all the books and followed every quirky, miracle method of voodoo that was supposed to make the fat fall off of my body. Unfortunately, I did not do the most important thing. I did not quit eating sugar. I stopped for a little while but went back to it. As soon as I did, the pounds piled back on to my body. I felt like there was no way out.

Photo by Maksym Kaharlytskyi on Unsplash

As a result of the torture of those years, it bothers me to an extreme when I see those supermarket tabloids that spew empty promises only to get your hard-earned cash. As I perused this recent issue, I noticed a few items of interest.

It touted “drop 11 pounds a week”. Seriously? Even if you can lose 11 pounds a week, which is not likely to happen, it’s not a good idea for most people. There are medically supervised programs that allow for such drastic losses in extreme cases but the phrase to remember here is “medically supervised”. PLEASE do not try this without your doctor watching your every move. He will probably want to do frequent lab work and other things. Trying to lose weight that fast can destroy your health.

Photo by Sigmund on Unsplash

Weight Will Change!

One step mentioned in this article is to eat an average of about 1300 calories per day by alternating extremely low calorie days with more moderate days of eating. While there’s supposed to be something special about this alternating of calories, or “confusing” the body… if you average too few calories throughout the week, the weight will come off. Unfortunately, it will come off too fast in most cases and you will be malnourished. We advise losing no more than 1 pound per week. Otherwise, you will have more loose skin and be very hungry a lot of the time and just want to “get this over with” because you will be miserable. That is a “diet”, not a healthy lifestyle. Your doctor can recommend the number of calories that you need to eat. We also have the Calorie Counter Pro here that can give you an idea about how much to eat.

Nothing New

This article did address intermittent fasting which is healthy for most people IF IT IS APPROVED BY YOUR DOCTOR! Only he knows what is best for you. If you are diabetic, this could possibly be dangerous. We do agree with intermittent fasting for some people. It’s simply eating the way we ate before we had food available 24 hours a day.

After supper, we didn’t eat again until breakfast which was about 12 hours. It lowers insulin levels and insulin can signal your body to eat more and hold onto fat. Both David and I live like this most of the time. Before you try intermittent fasting, get your doctor’s approval. If you have underlying health problems, you could be headed for trouble otherwise. A supermarket magazine is not a substitute for medical care.

This article recommended eating mostly plant based meals. While this can be a healthy lifestyle, it’s hard for the average person to get enough protein doing this. I said HARD, NOT IMPOSSIBLE. Don’t confuse the two. If you are diligent to address your protein needs and you can be satisfied with mostly plant-based meals then by all means, do it. When I try to eat like that, I’m NEVER satisfied and I just keep eating until I have eaten too many carbs AND calories. It brings to mind the “Granola Hippies” that thought that they could live on nuts and seeds. Some of my fattest hippie friends never ate meat, fish or poultry. High quality protein satisfies you and stokes your metabolism. It also helps increase your lean muscle mass which is imperative for your metabolism to be healthy.

Photo by LOGAN WEAVER on Unsplash

Weight Loss Ground Rules

This article also said to stay hydrated. Of course it did, right? That was presented as part of “The Magic”. Folks, if you don’t stay hydrated, you will die. Yes, stay hydrated. David has an excellent article here that can help you navigate those waters.

It also said to eat whole foods rather than processed foods. Yes, do that. Again, no “magic”, just common sense. If you do that, you will avoid added sugars and get plenty of satisfying fiber which will help you avoid over eating. We always tell you to eat plenty of whole, healthy foods and avoid processed foods and added sugars.

Part of “The Program” is to “Move every day.” Yes, I certainly hope you move every day. Do one better. See your medical doctor for a recommendation for exercise that he approves and YOU WILL DO.

An interesting item in this article was the instruction to be kind to yourself. It addressed the issue of “slipping up” on your diet. When you are progressively creating a healthier lifestyle, there is no “slipping up”. You constantly evaluate your habits and adjust accordingly.  You should never give yourself license to eat unhealthy food. If you find yourself doing that, stop. Figure out why it happened.

If it’s the people that you allow into your life influencing you in a negative way, remember one of our tenets, “Make Your World Small”. Remove negative influences from your life. If people do not support your healthy lifestyle, they do not have your best interest in mind. If it’s family that you must be around, educate them to your new habits and refuse to budge. Who knows, they might even get healthy too.

Hold onto your money in the check-out line. It doesn’t cost a penny to lose weight after you talk to your doctor.

Sugar Free Key Lime Pound Cake

 

Photo by KIBOCK DO on Unsplash

Nutritional Information

Serves 16

Calories 210

Net Carbs 2 grams

Fat 18 grams

Protein 7 grams

Ingredients

Cake

3 1/2 cups almond flour

1/4 cup coconut flour

1 Tablespoon baking powder

1/2 teaspoon salt

1/2 cup butter

3/4 cup Swerve, Granular

4 large eggs

1/2 cup unsweetened almond milk

1/3 cup key lime juice

2 teaspoons key lime zest

Glaze

3 Tablespoons Swerve, Confectioner’s

2-3 teaspoons key lime juice

Instructions

Preheat oven to 325F and grease a 9×5 loaf pan very well.

Whisk  together almond flour, coconut flour baking powder and salt.

Beat together butter and Swerve til fluffy and add eggs til well combined and beat in half of the almond flour mixture.

Beat in the almond milk, lime juice and lime zest and then beat in the remaining almond flour mixture.

Put into the loaf pan and bake about 1 hour, covering with foil after about 45 minutes. Bake until the edges are golden brown and the top is firm to the touch and the middle is cooked through.

Remove from oven and cool in the pan for 15 minutes and flip onto wire rack to cool completely.

Glaze

Whisk the Confectioner’s Swerve and lime juice together til smooth and drizzle over the cooled cake.

 

XTERRA Air350 Airbike Review

Ever Improving

When I first began lifting, I asked David, “How long will it take?” I was referring to the time needed to get a ripped weight lifter’s physique. He answered, “The rest of your life.” because the pursuit of excellence never ends when you are serious. I am always looking for ways to improve my physique. In recent months, I decided that I want to step up the intensity of my workouts with more aerobic exercise. As a powerlifter at that time, I was already getting my heart rate up on a regular basis. Due to the recovery time of each lift, I did not keep it up for very long at one time. David was already using an airbike and was getting good results, so I started looking for a good mid-priced airbike.

$$$ Price of Airbike

The price range of a dual action air bike is incredible. I have seen them for less than $200 and more than $1000. The XTERRA 350 is a mid-priced bike at $379.00 from Dick’s Sporting Goods. I have seen it cheaper on Amazon. Dick’s has a plan that you can buy to have your equipment assembled, so I went with Dick’s. After your purchase reaches your house, or you pick it up, you go into the store and buy the plan for $80. You will receive an email notifying you that you will have a technician contact you to come to your home to assemble your bike. The young man that came to my home was professional and well-trained. I would definitely use that service again.

Airbike Performance

The bike is stable and has a smooth ride. Since the seat is adjustable back and forward and up and down, it’s easy to get it exactly where it will be the most comfortable. The handlebars glide easily and give you a good, no-impact upper body workout along with your lower body, aerobic bike ride. With a 6-blade flywheel it delivers your smooth ride with unlimited resistance. As you increase your speed, the resistance increases.

It has a battery powered console that tracks Time, Speed, Calories, Distance and Odometer, so there’s no external plug needed. The handlebars are padded for comfort. The foot pegs are large and knurled for a good grip. I really like the small tablet or phone holder in the console. It’s easy to watch a video while you pedal your way to better health.

I really like the transportation wheels that are built into the airbike so that you can move the bike around with ease. It weighs 77 pounds and 48 inches long, 28.3 inches wide and 51.1 inches high so it takes up a small space in your gym. With a 250 pound weight limit, there are some who won’t be able to use it but many people can.

Although I am a heavy weight lifter, this bike gives me a great workout. I use it after my lifting sessions and although I’m tired after weight lifting, this bike finishes me off. I would definitely buy this bike again. The best feature it has is the dual action. You can get a complete body workout with this one toy. I ride for an hour and barely make it up the stairs afterward. Since I’m using my whole body and I can watch videos while I’m riding, time flies while I get great cardio conditioning. It’s a great bike!

For a great review of a higher end bike read David’s article https://davidsway.blog/2020/11/19/exercise-bikes-dual-action-health-benefits/ . He reviews the Pro-Form XP Whirlwind 320.

Join us at our Facebook page, (2) Fit and Healthy Living with David’s Way | Facebook for more!

Crush Your Weight Loss Goals!

 

Photo by Quino Al on Unsplash marathon runner

Set Your Goals

Before we can begin to pursue a goal, it’s necessary to determine what those goals are. So often, people live for years just wanting to lose weight. They may have an unrealistic goal in mind. It could be to wear clothes that they wore when they were in high school or to be a size that is absurd for their frame. In recent years the Size 0 got to be a fad. In real life, there are very few people who actually should be a Size 0. A few years later the “thigh gap” craze began. With rare exception, no woman at a healthy weight should have a gap at her upper thighs. When we are setting goals it’s imperative that we are realistic. This does not mean to settle for less than your best body.

Photo by Velizar Ivanov on Unsplash female body behind plastic

It means to set the goal of making YOUR body the very best that it can be with the genetics that you have. All body types can be healthy and good-looking. Just because you find a picture that you like on Instagram that does not mean that is the best look for you. I am in pursuit of an athletic V-taper. Being a natural hourglass, I must accept the fact that my V-taper will be modified by curves. To try to change the very foundation of who I am is both absurd and pointless. It would lead to a life of endless, futile struggling and low self-esteem. I quit indulging in low self-esteem years ago

While I work long and hard at the iron, and other exercise, and stay within my caloric allowance every day, I am not in a struggle of futility. I have accepted my hourglass shape with appreciation that I can be both athletic and curvy at the same time. There are good points about every body type. Learn to enhance the body that you were given. Don’t ever fall into the thinking that one type is “better” than another. Unless you are a bodybuilding competitor, where a specific shape is the standard, that’s nonsense.

Photo by Windows on Unsplash researching

Do Your Weight Loss Research

Weight loss is simple. Eat less than you burn. It’s staggering when you consider the simplicity of the science involved and then note that there are infinite entities to help you do that. If a plan or program costs money other than the basic cost of whole, healthy food and a pair of good walking shoes, it’s possibly a money making plan. It may not be a weight loss plan. I know of such a company whose primary objective is merely to keep people coming back. That’s where they make their money, repeat business. If that is the business plan, then you may not lose weight and keep it off.

Another tactic is the prepackaged food programs. While we all might buy convenience foods from time to time, a steady stream of prepackaged foods is neither healthy or practical. Sooner or later you will tire of the salt and preservatives and stale, artificial quality of these meals and binge on food that tastes good. The feeling of shame and failure that accompanies “getting off of your diet” will most likely cause a downward spiral that will end in excess pounds. You very well may even gain more weight than you lost. In that case, the money that you lost will be part of the tragedy.

Fad Diets for Weight Loss

There are many fad diets that come and go. Many people think that keto is a new thing. It’s not by any stretch of the imagination! When I was 13 years old, my mother put me on what she called a “Low Carbohydrate Diet”. The idea was to eat as few carbs as possible. Believe me, I ate very few. I was also limited in calories, much unlike the keto of today. I averaged about 20-30 grams of carbs a day and about 1000 calories.

Photo by Robert Bye on Unsplash spiral

Twilight Zone

By the third day, my ears were ringing and I could barely hear. Maybe I could hear but it didn’t seem like I could. Nothing made any sense. I had NO energy and could barely study. Since I was in the 8th grade and expected to make good grades, that was a horrible experience. There’s the Cabbage Soup Diet, the Air Force Diet and on and on… While you will lose weight on all of these diets, I can assure you, you won’t keep it off.

At David’s Way we merely supply you with the knowledge that you need to lose weight in a healthy way and keep it off. We charge nothing. There is no hidden cost. We encourage you to be the best YOU that you can be. Part of our methodology is to have a complete, fulfilling, healthy life all around. In the hectic, sometimes scary world that we live in, having a strong, healthy body, and a life that we have created with forethought, is an island of calm.

Commit To Weight Loss

So many times people misunderstand what a commitment is. It is a binding, such as in a contractual relationship. It is something that you agree to do, without waver. Oftentimes, at the commitment stage of a positive life change, the change is treated more like a suggestion. If we view weight loss merely as a suggestion or a good idea, when it seems tough, we will forget all about it. If we have determined in our heart that we will do this thing, there is no room for quibbling. Once a true commitment is made, we will find a way to execute our plan. At this stage, our motive is the most important element of implementing our plan. When it comes to weight loss, good health and mobility and being able to care for ourselves should be a strong motivation. Living independently in good health is it’s own reward.

Establish a Schedule

Goals are more easily realized when we work towards them on a regular schedule. Since I am a strength trainer, this is front and center for me. When we are building strength, programming is critical. I have to have a regular workout schedule. If I work out randomly, whenever I “feel like it”, I would never progress. Have a regular time for your meals as much as possible. Decide how many days you are going to work out and do it. Don’t look for excuses to deviate. Remember your reasons to commit. It’s okay to change the workout days within the week but make sure to exercise the number of times that you have committed to do.

Photo by Aleksandra Sapozhnikova on Unsplash yellow tabby cat Charlie

Make Your World Small

Remove hindrances to your program, whether they are people who try to undermine you, or clutter in your workout room. Get what you need to be healthy. It may be good, healthy food or shoes. Whatever it is, get it. Don’t over buy thinking that if you spend enough money, that will do the trick. It won’t. You have to use what you buy in accordance with your programming. The $2000.00 treadmill that turns into a clothes rack won’t help you at all. A $40 pair of athletic shoes that you use on the walking track will work much better!

Check-Points

There is probably nothing more important to an ongoing healthy lifestyle than periodic evaluation. I weigh, measure and compare pictures from different times to assess my progress. I have found out that I need to do that at least every three months. As I begin bodybuilding as opposed to power lifting, I will be doing that monthly. When we are committed to a lifetime of healthy choices, occasional assessment helps us to make minor or major changes when we see trends either positive or negative. Without reassessment, we can get way off track before we realize that we have a problem. If we see that a change we made at our last assessment has had positive effects, we will know to keep it up.

Never underestimate what you are capable of doing. Achievement is possible only if you first believe that you can do it. Plan your work and work your plan. You are more than capable of crushing your weight loss goals.

Commit To Lose the Weight This Time

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High Protein, No Sugar Added, Raspberry Lemon Cupcakes

Photo by Tobias Marks on Unsplash

Serves 9

Calories 400

Net Carbs 5 grams

(Total Carbs 51 grams

Dietary Fiber 6 grams

Sugars 5 grams

Swerve 40 grams)

Protein 9 grams

Cupcakes

1 1/2 cups almond flour

1 1/2 teaspoons baking powder

1/4 cup whey unsweetened protein

1/4 teaspoon salt

4 Tablespoons butter, (room temperature), or coconut oil

1/2 cup + 3 Tablespoons Swerve Granular

3 eggs

1 1/2 Tablespoons vanilla extract

2 teaspoons lemon juice

1/4 cup unsweetened almond milk

Raspberry Filling

2 cups raspberries

2/3 cup + 2 Tablespoons Swerve Confectioners

1 teaspoon lemon juice

1/8 teaspoon xanthan gum

Lemon Cream Cheese Frosting

8 oz. cream cheese

1/2 cup butter

1/2 teaspoon lemon extract

2 Tablespoons fresh lemon juice

1 teaspoon fresh lemon zest

3/4 cup Swerve Confectioners

Cupcakes

1-Preheat oven to 350 and line cupcake pan with liners

2-Stir together almond flour, baking powder, protein powder and salt

3-Mix the softened butter and Swerve Granular with electric mixer on medium til creamy. Add eggs, lemon juice and vanilla and mix til combined.

4-Add dry ingredients and mix til combined. Add almond milk and mix til combined. Remove mixer and stir a few times.

5-Pour batter into cupcake liners and bake for 17-19 minutes. A toothpick inserted in the middle should come out mostly clean, not completely dry.

6-Cool for at least 5-10 minutes and gently remove from pan onto cooling rack.

Raspberry Filling

1-Combine raspberries, Swerve Confectioners and lemon juice in saucepan over medium-low heat and cool and stir until berries break down, Swerve dissolves and sauce is heated through, about 12-15 minutes.

2-Remove from heat and press sauce through a fine-mesh strainer to remove seeds.

3-Place back on stove at med-low heat and add xanthan gum, whisking quickly to thicken (1-2 minutes)- remove from heat and set aside to thicken.

Cream Cheese Frosting

1-Mix cream cheese until smooth.

2-Add Swerve Confectioners til smooth.

3-Add remaining ingredients and beat on high for 10 minutes.

Assembly

1-Make a hole about 1/2 of an inch long and wide.

2-Put raspberry filling in hole and cover the top with frosting. Garnish with a raspberry and lemon zest. Eat within 3 days.

Focus in Attaining Goals

Photo by Paul Skorupskas on Unsplash

Upgrade

Focus makes everything easier. The rough, dangerous, annoying road to a local walking track that has been under construction, has “suddenly” been transformed into a magic carpet ride, smooth as silk.  The borders of the road are clearly defined with new paint and color.  It’s not only easy to traverse, but pleasant. This clearly defined pathway represents focus.

Photo by Jamie Street on Unsplash

Focus Changes Everything

As we navigate our lives we often lose focus on our goals.  This is the danger zone for our health initiatives.  As we become encumbered with the tasks and trials of daily existence, our lofty ideals of health and wellness can easily be pushed aside for more “necessary” tasks.  Our days become like the road under construction.  We can get through, but it’s a difficult task.  It’s frequently dangerous as we push ourselves to our limits without focus. We don’t enjoy it and the entire experience just wears us out.  How often do we skip a workout to manage the equivalent of a pothole in the road?  We tend to exhaust ourselves on distracting details.  We will arrive at our destination sooner if we keep our eyes on the goal.

Photo by engin akyurt on Unsplash

Make It Your Job with Focus!

The most important part of setting a goal is to be clear, detailed and focused. (1) Without this step, our minds wander and everything in the world distracts us from what is truly important.  Saying “I really need to do better.” will not give us the same results as “I will work out like it’s my job, every scheduled day.”   Everything in our lives should revolve around specific goals.

Photo by emy on Unsplash

Be Specific!

In my case, I lift weights four times per week.  My life revolves around that fact.  It is my job. Although I don’t get paid for working out, it is my first commitment, therefore it is my job.  My workouts get done by prioritizing them. There have been scheduling problems when I had to change which days I worked out.  I have not failed to work out the number of times scheduled since I made the decision to be specific.  It’s not always easy.  You would be stunned that I make this happen if you knew more about my life.  At first glance, it seems impossible.

Photo by Bradley Dunn on Unsplash

Without focus, we will fail.  It is not a question of whether we will or not. We will.  When we focus the journey is smoother.  We may go through hard times and dangerous places but focus redefines the pathway.  Suddenly, we know exactly what we have to do.  Then there are fewer distractions because the focus has expedited our journey.  Those unnecessary jolts, jars and potholes just don’t have a hold on us anymore.  We take note of them, but we are on a pre-determined path. With this path clearly in focus, our journey will deliver us to the doorstep of our ultimate goal.

10 Ways To Stay Focused During Stressful Times

Go ahead.  Set that goal and make it detailed.  Make it realistic.  Get committed to yourself. Focus on your goal and make it happen!

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¹www.pediatricservices.com/prof/prof-45.htm

It Works IF You Work It!

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Just The Facts?

Words without real life application are useless. We can study until we know a subject thoroughly but unless we apply our knowledge, it will never help us. It will give us something to think about but it won’t change our lives, much less change the world. Changing the world to be healthier is our goal at David’s Way.

Real life application of our teachings must occur in all parts of our life, not just when we’re wanting to test the theory, or the results mean nothing. It would merely be a staged exhibition designed for a given end. The reason that I believe in David’s Way is that it works in every situation. I’ve worked this plan through tornadoes, relocation, new employment and other major life upheavals. If I work the plan, the plan always works. It not only helps manage my weight but to live a better life all the way around.

Photo by Priscilla Du Preez on Unsplash

Number 1 Way to Work It

Making sure that we have healthy food options on hand is an important part of the program. Eating out can get expensive and it’s harder to make healthy choices when you are away from home.

Work The Plan

I worked extra hours on my job recently and while I made good food choices, my sleep suffered and that caused me to feel weak. I didn’t feel quite like myself and honestly had trouble deciding what to eat and when to eat it. As I neared my workout that evening, a sense of dread settled over me. There was no doubt that I would work out. I had one of my best workouts ever, but not because I felt like it.

I had a good workout and achieved some new minor goals because David’s Way gives us a framework to live within. Before lifting I went to the grocery store and bought lean protein and complex carbs to fuel me for strength and energy and to build muscle. There is a system, a method, a right way to go about everyday decisions and that system saw me through.

Make It Work

I knew that I didn’t want to spend any time in the kitchen because I was late coming home. I bought protein bars, fat free plain Greek yogurt, apples, cheese sticks and coffee along with my other groceries. To contrast this to going out to get food, it must be considered that the mere act of going out to get food is quite often a waste of time. It only covers one meal. When it’s time to eat again, you still have nothing in the house!

A “quick” drive-thru can set the entire day back. Although it seems like a good option, we can spend a long time at that window. That time can be better spent working out or prepping real food. A trip to the grocery store provides you with food for days.

We post recipes that make cooking a worthwhile venture. The best laid plans can be laid waste easily so we have to have recovery strategies. Getting the food we need and working out when it’s hard to do will set us up for victory every time. Count your calories. Consult your doctor to decide how many calories to eat. You can also use the Calorie Counter Pro to get an idea of how many calories to eat. We encourage you to lose no more than one pound per week. It’s easier, safer and you will look better. When you finish eating all of your allotted calories for the day, stop eating. It’s that simple. Choose foods that are nutritionally dense and avoid empty calories.

Photo by Priscilla Du Preez on Unsplash

Exercise

ALWAYS consult your medical doctor before beginning ANY weight loss or exercise program! Once you have done that, find a type of exercise that you will do. It doesn’t help to go out and buy a gym membership if you hate driving to the gym. At one time I was an avid swimmer. I swam 5-7 days per week for 2 hours each day. Between getting ready to go to the gym, driving, swimming and the shower and primp time afterward, it became insufferable.

I have my strength training equipment at home now so all of my allotted time to work out is spent actually working out. I’m not going to spend all day just getting ready and recovering from a workout. It is nonsensical for me to join a gym. Plan to do what you will implement. The best laid plans alone won’t work your body. You have to do it.

Photo by cottonbro from Pexels

Rest

When you are building muscle you make microscopic tears in your muscle tissue when you work out. The healing of those tears results in more muscle. As your body lays a layer of protein down to mend those “injuries”, that layer of protein is new muscle. This healing occurs best during sleep. In the fast-paced, busy world that we live in, sleep is a luxury to some of us. Even though it’s hard to come by, it’s necessary if you want to build a great physique. Find a way to make it work. The idea of being able to “catch up” on sleep is an ever-changing argument but at this time, the verdict is that you can’t. Sleep deprivation can cause many serious health problems. When you’re building muscle it’s certainly better to sleep well each night for maximum repair and growth.

Photo by Sincerely Media on Unsplash

Make Your World Small

Remove negative influences from your life. If you allow people and circumstances in your life that keep you upset all the time, they will curtail your health incentive. Having too many irons in the fire will cause you to push your nutrition and exercise program to the side. Before long, you will most likely abandon the whole idea. Surround yourself with positive input as much as possible. When the unavoidable negative influence does seep in, it will have little to no power to change your plans. Program your mind for success.

The moral of this story is simply this. The methodology works, work the methodology. It doesn’t work only when we want to do it. It works IF we do it. Our feelings are irrelevant. Even if we don’t feel like it, IF we do it, it will still work.

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Diet Culture vs: Nutrition Culture

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Dangerous Trend 

“Diet Culture” is a phrase that intends to discredit anyone who is trying to improve their health or change their looks. As a result, rants against the “Diet Culture” are rampant. The self-acceptance movement has gone overboard with this. Criticizing someone for trying to lose weight or work out is bullying. I don’t know why this type of bullying seems to be acceptable. Imagine the uproar if anyone made hateful remarks about those who choose to remain at a high weight. There would be a huge public backlash. So, let’s examine the Diet Culture vs: Nutrition Culture issue.

Photo by Emiliano Vittoriosi on Unsplash

Diet Culture

   Eating drastically low numbers of calories is an unhealthy practice. Those who eat too little in an effort to lose weight quickly create a negative impression of what being healthy looks like. Choosing to eat from only narrow categories of foods will cause nutritional imbalances. Therefore this type of chronic dieter looks unhealthy and has little to no energy. They are usually chronically depressed. They frequently border on anorexia, alternating with weight gain.

Photo by AllGo – An App For Plus Size People on Unsplash

Adhering to such stringent dietary practices is almost never motivated by a concern for health. Since appearance is the motivation behind this type of fad diet seeking behavior, yo-yo dieting is the norm. They never maintain a healthy weight.  They can be painfully thin. At other times they may  be carrying too much body fat to be healthy.

Photo by engin akyurt on Unsplash

Nutrition Culture, NOT a Diet

We advocate a “Nutrition Culture”. Removing empty calories from your diet leaves room for more calories from whole, healthy foods. “Empty calories” are the energy that you get from foods with little nutrition. They are devoid of adequate vitamins, minerals, protein and fiber. These nutrients, and others, are needed for good health, energy and a healthy appearance.

 

Photo by iman zaker on Unsplash

Carbohydrates

Carbs are the main source of energy for the body and brain. They are severely restricted in many of the popular fad diets. We advocate a diet that is lower in carbohydrates than most people eat but we stress that there must be enough complex carbs in your diet for good health. Avoiding carbohydrates is not sustainable. Healthy carbs come from vegetables, milk, nuts, grains, seeds legumes and fruit. (1) We believe in avoiding ADDED sugars, but there are naturally occurring sugars in foods that are okay to eat. They are found in fruits,  milk and some vegetables.

Photo by Dimitry Zub on Unsplash

Starch is a complex carbohydrate. Many fad diets avoid starches but a baked potato is an incredibly healthy food. Potatoes are rich in nutrition, including Vitamin C!

If we avoid carbohydrates, we will miss out on fiber which is necessary for good health. Fiber is necessary for a healthy gut, regulation of cholesterol levels and blood sugar levels and to help maintain a healthy weight.

Healthy Fats and Diet

Strict dieting can rob you of healthy fats. They are higher in calories than carbs and protein per serving, so dieters might avoid them. They help us to stay warm and are necessary for absorption of fat soluble vitamins, A, D. E and K. Skimping on healthy fats can deplete your stores of these vitamins.

Protein

Protein repairs and builds tissues in our bodies along with other functions.  Inadequate protein intake causes weakness. thinning hair, brittle nails and dry skin. Kwashiorkor, the disease caused from protein deficiency,  causes the swollen belly that is so obvious in malnutrition documentaries. It is caused by a fluid imbalance in the gut. Without treatment, this deficiency can be fatal.

A great irony in the center of this discussion is that the “Diet Culture” is focused on appearances, but you look your best when you are properly nourished. Dry skin, thinning hair and nails and the poor body structure of protein deficiency are not attractive. Obesity caused by constant cravings is not attractive. Lack of proper nutrition can cause cravings that tempt you to eat whatever you can find rather than what you need.

How to Keep Losing Weight

The next time that someone faults you for “buying into the diet culture”, tell them that you are a part of the “Nutrition Culture”…

and we DON’T diet.

(1) https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/basics/nutrition-basics/hlv-20049477

 

Sugar Free Buttercream Easter Eggs

Photo by Hello I’m Nik on Unsplash

Ingredients

Nutritional Info

Serving size 1 egg

Servings 12

Calories 160

Protein 1 gram

Net Carbs 4 grams

Fat 15 grams

Ingredients

1/2 cup butter, softened

2 ounces cream cheese, softened

1 cup Swerve Confectioners

1/4 cup heavy whipping cream, room temperature

1 1/2 teaspoon vanilla extract (or extract of choice)

Natural food coloring

4 ounces sugar-free dark chocolate, chopped (Hershey’s makes Miniatures that work great!)

3/4 ounce cocoa butter or 1 1/2 Tablespoon coconut oil (solid at room temperature)

Instructions

Beat butter and cream cheese til smooth.

Add sweetener and beat til well combined. The mixture will be very thick.

Add the cream and beat til smooth.

Add extract of choice and a little food coloring, if desired.

Refrigerate at least 1 hour.

Line a baking sheet with waxed paper and scoop about 2 Tablespoons of the mixture onto the sheet and shape with your hands into an egg shape about 2 inches long. If it’s too sticky, dust with a little Swerve Confectioners. Do all of the mixture like this.

Melt the chocolate in a double boiler with the cocoa butter or coconut oil and dip the eggs one at a time, tossing to coat. Lift out with a fork and tap to remove excess chocolate. Place on waxed paper.

Drizzle with remaining chocolate and let set til firm.

Are We There Yet? Keep Going!

 

Photo by Leio McLaren (leiomclaren.com) on Unsplash

Every time that adults begin a weight management program, the first question in our minds and quite often out of our mouths, is “How long will it take?”. I was naive enough to ask David this question when I first began strength training. Not wanting to discourage me, he didn’t give me a direct answer immediately. As time unfolded I began to understand the answer that he finally gave, “The rest of your life.” I simply must keep going.

Moving Goals

In programs where I just wanted to lose X number of pounds, I could safely estimate how long it would take. When I began David’s Way however, everything changed. I was losing pounds but I was also gaining lean muscle. When I achieved a specific number of pounds lost, my goals changed. Then I wanted to keep going to add shapely muscle. I wanted to be strong and look like it. That first goal of “Lose 20 pounds.” (David), was achieved with Intermittent Fasting but that was only the beginning. I had achieved a quick loss of pounds but was nowhere near the type of body, or the strength, that I wanted. It was necessary to press on. I wasn’t there yet.

Photo by Scott Webb on Unsplash

Digging In

There are sessions of weight training that are long and arduous. There may be moments that surprise you with a gain in strength that you didn’t expect. Hours, days, weeks and months will pass in blood, sweat and tears, but you keep going. It will be hard. You will want to quit and you will feel inept. You will also feel like the King/Queen of the World. As you are becoming formidable, you will realize that it truly is a process. It doesn’t happen overnight. Your confidence will soar as you realize that the same effort that raises you from a heavy squat will get you through anything that life throws at you. Nothing is any harder than that squat. When you refuse to stop, you will realize that can’t go back. Then you will know that you are a Winner.

Metamorphosis

As the Iron begins to change your outside, it is also changing your inside. The deltoids in your shoulders/upper arms that were not there before, exemplify the confidence and determination that is building inside your mind and heart. As you keep going, the power that you thrust into getting that deadlift to move will also move problems on your job and in your personal life. “There’s always something.” (Gilda Radner) that has the potential to ruin your day, or your entire life, if you allow it. When you realize that you are in control of that barbell, you will realize that you are in control of almost everything in your life. You will learn to control your reactions and become proactive instead. Take control of things in your life just like you take control of that bar and you will increase your strength in all areas.

Photo by Victor Freitas on Unsplash

Go Deeper

As I move along in my program, I am constantly looking for flaws in my form. I have high goals for myself and form is everything. With good form I will be able to lift more, longer, stronger and hopefully, injury free. I do everything in my power to avoid injury. When I see evidence that a specific program, or lift, is known to cause injury, I avoid it. I question the intellect of someone who readily accepts injury as a normal part of their fitness regimen. Healthy living should avoid injury, not run towards it. As I keep going and work on my form, I gradually buy equipment to help me with that.

My best idea as of today, was my power rack that gives me a place to dump the weights safely if they get too heavy, or if something goes wrong. So far the only injury has been to a cell phone, may it rest in peace. Word to the wise, if you are using a standard bar with locks, use them…every time. One of the greatest things about my Olympic bar is that I don’t have to use locks. These are things that you learn as you go deeper.

I never thought that I would use “one of those big ole’ bars”, (an Olympic bar that weighs 45 pounds and is 7.2 feet long) but now I can’t imagine lifting any other way. Occasionally, for a light lift, I’ll use my standard bar. I can’t wait to get back to the big ole’ bar. I love my Olympic bar. It means that I’m a badass who has worked hard to get to where I am and that bar can take me anywhere that I want to go.

Do It Again

As I struggled to perfect my deadlift, David  realized that my valsalva, a breathing maneuver used to increase power during lifting, was not right.  Although I knew what to do, I was losing focus and tightness throughout my body. That was allowing  a curve in my lower back. It had to be corrected. I had been using a velcro closure lifting belt that stretched a little. That can contribute to lost tightness, so David advised me to get a latch belt. That latch belt is amazing! It has helped me so much. I also started using a hex bar for my deadlift and it makes the lift more ergonomically correct and easier to execute properly. I had been lifting for about a year and a half when I made these changes. In lifting as in other areas of life, we are ever learning and ever correcting.

No, We Are Not There Yet!

We will have many twists, turns and detours.  As long as we keep giving it our best effort our lives, and our lifts, will improve. We will not just magically “arrive” one day and be at the end of our destination. David says that “We don’t own our present level of fitness. We are only paying rent.” This means that we must continually search for ways to get  better at what we do. If we quit working at it, we will lose our fitness.

Photo by Greg Rosenke on Unsplash

When I finally got that answer, “The rest of your life.” in answer to “How long will it take?” I was already beginning to understand. The more you fix in your body, and in your life, the more you find to fix. In order to be our best selves, we must continue down this path indefinitely. Anything else is falling short of our full potential. Come on. Stretch yourself. Whatever exercise you and your doctor choose, get accustomed to doing it and being your best. Work at it. Strive for it. Never quit. Always endure. You are all you’ve got, so make yourself excellent in all ways. It will not be easy but it will be worth it.

Just get up and go again.

Always consult your medical doctor before beginning any exercise program.

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