Category: Health

Feeling Weak, It’s Your Diet

Do you often feel weak, your energy levels are in the dumps?

How many cups of coffee do you require in order to get your day started?

After lunch, does your mind wonder around aimlessly? Do you have trouble concentrating? Would you rather not socialize in the evenings?

Have you ever felt faint while exercising vigorously, or get a stitch in your side?

Do you make lame ass excuses about why the hell you feel this way? Maybe it’s because you are too busy or you were born this way…

Let’s consider what is most likely occuring in your body, Feeling tired and fatigued can be the result of a variety of issues, ranging from stress, lack of sleep, or maybe your ass got too drunk last night. It is also possible that you may have a serious condition such as heart disease, depression or anemia. However, the reality is, your diet of sugar laden, highly processed foods may be, or likely is the culprit. Lagging energy levels create a situation that will get you all hemmed up when you are too tired to eat proper foods. Our modern society finds it easier to fill up on cheap and convenient garbage snack foods, which in turn only serve to further contribute to your increasing fatigue. It is a vicious cycle that you can and should break. No matter what your “hangry” mind may tell you, this is not an insurmountable task. Quit making excuses for yourself.

If you are feeling tired and weak most of the time, you need to check how you are fueling your body. You would never intentionally fill your car with bad gas, why would you do this to your body? Your body is a complicated machine that requires quality fuel to operate in a superior manner. A huge mistake that many people make is they will either eat nothing in the morning, or they will have a small breakfast which may or may not be nutritious. Then they will begin craving sweet treats by the middle of the day, and then end up snarfing down anything in sight. Do you recognize this trait in yourself? Do you fuel your body with bad gas sporadically and then wonder why you do not feel good?

In order to operate well, your body needs a steady flow of good nutrition, a healthy mix of protein, fats and complex carbohydrates. Anything less than proper fueling is going to trash your energy levels, especially if you are not in the habit of eating healthy. Our bodies require complex carbohydrates and protein for optimal performance. Our blood sugar levels will begin getting low within four hours after we have last eaten. Therefore frequent small meals are going to be better for you than two or three large meals in order to maintain a constant energy supply. Greek yogurt, a piece of fruit and or a handfull of nuts make for a perfect between meal snack in order to maintain consistent energy levels during the day. Where as cookies, chips and cakes are going to only cause your butt to want to drag when you snack on them instead. I will say again, you need healthy foods in order to keep your energy levels up. When you consume carbs, you want them to be complex carbohydrates from whole grains and starchy vegetables. Whole grain breads, rice, pasta, beans and yams are excellent sources of complex carbs as well as great sources of fiber in order to keep from having your blood stream getting a huge sugar dump. These foods are digested gradually because of their fiber content, which allows you to maintain an even blood sugar level during the day which will provide a constant fuel supply for the body and brain.

When it comes to healthy weight loss, a lack of knowledge is what hurts folks the most. People hang on to the latest trends and fad quick weight loss diets which only serve to cause them fatigue and poor moods. Cutting your calories too far will only cause you to feel drained which can and will interfere with your daly routines such as work, exercising or even just being able to enjoy life. Even if you are just trying to maintain your body weight, it is wise to figure your daily caloric needs based on your basal metabolic rate. And once you know how many calories you need each day, then make it a point to eat every bit of them with a combination of protein, carbs and fats. Yes, fats are required for proper digestion and absorption of key nutrients to fuel your body.

Too many people on diets are running essentially on fumes and will not only lose fat, but they will also lose much needed and valuable lean muscle mass. The problem with this lies in that if or when you put weight back on, even if you return to your previous weight, your body fat percentage will be higher than before your weight loss. The goal should always be a healthy body fat percentage over a random sale number!

When you decide to lose weight, you should only want your body to lose body fat and not muscle. Quit obsessing on the number on your scale and concentrate on your body fat percentage instead. The more lean muscle mass your body maintains, the higher your metabolism will be. This is a simple irrefutable fact. More muscle means more fat burning when you are working towards a healthier body. A higher metabolism also means more energy for enjoying your life. Being physically fit and healthy needs to be your life style and not a temporary diet. Weight management is not something you do for a short period in order to satisfy your mind with a random number you have decided you want to see on your bathroom scale. The approach you want to take is to eat healthy foods with zero refined sugars or anything processed, and then exercise like you mean it. Raise your heart rate! Also, if you are a Weight Watcher, quit adding up Fit Points for cleaning your house and other easy activities you might have been doing before you decided to lose weight. Remember, if that activity did not enable you to lose fat off your waist and thighs before, it is not going to now. Fit Points not truly earned through an elevated heart rate are worthless as you are likely going to eat more calories than you are burning. Get your heart rate elevated on a regular basis through true vigorous exercise, as this will help boost your energy levels while decreasing fatigue related moods such as depression and despondency.

How do we maintain a desirable weight and stay energized? Simply eat regular, cook light, and mix fiber rich complex carbohydrates with your protein. In order to remain better satiated, divide your caloric needs to 45 to 50% protein, 30 to 35% complex carbs and 15 to 25% fats. Remember, liquid saturated fats from olive and coconut oils, avocado’s and nuts are healthy for you to consume. Fats are good for you. Refined sugars and processed foods that are quick and easy are are usually going to be the source of your fat and fatigue problems.

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Makeover Your Menus to Lose Weight

 

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The question that I am asked most often is, “What can I eat to lose weight?” When I ask,”What are you eating now?” the answers have something in common. It seems that almost everyone who asks that question is eating a whole lot of simple carbohydrates, including large amounts of added sugars. As I began research for this article, I discovered that, of the mere 60-70%of Americans that eat breakfast, 31% eat cold cereal. (1) Unfortunately, cold pizza is also a recurring theme. I’ve got to tell you, if this is the way that you start your day, you have set yourself up for failure in weight loss. How do I know that? Because I did it for years. At my fattest, about a size 22, I was eating a ton of “healthy foods”, like whole grain cereals.

We need complex carbohydrates, but if we start our day with cereal alone, we feel justified to eat a LOT of it. The nutritional information on the side of the box is for 1 serving which can be as little as 1/2 cup, and occasionally lower. Put that 1/2 cup in your bowl and tell me if you want to run on that until noon. Even at 3/4 cup for Honey Nut Cheerios, which is an insanely popular cereal, how often do you stop with that? These cereals are designed to be so pleasing to the palate that we can’t stop eating them. They have sugar to attract and addict us and various flavor combinations so that everyone can have a favorite. Oh, and let’s not forget CRUNCH! They always have crunch.

Other than the obvious good taste and crunchiness of these morning staples, another serious problem here is that they have little to no protein. That’s one of the reasons that we just keep eating, and eating, and eating… Until our bodies get an adequate supply of protein we will continue to look for it because we will die without it. In 1981 many deaths occurred as a result of people trying to live on a diet of liquid protein alone (2), partially because they were still not getting enough high quality protein.

If you start your day with cereal and then opt for the traditional burger and fries and maybe pasta for dinner, have you tracked your protein? I have done that for a family member and I was terrified when I saw the paltry 35 grams that he was eating. Needless to say, he has significant health problems. He started his day with cold cereal. Two eggs alone pack 12 grams. A cup of milk has 8 grams. Add 3 ounces of ham at 14 grams, or salmon at 22 grams and you have as much, or more, protein at breakfast as he was eating in a day. When you eat a nutritionally balanced meal, you will stop eating sooner and stay more satisfied so that you are less likely to graze on junk food in your environment.

Speaking of junk food in your environment… I have a sure fire strategy for dealing with that, the garbage. Agreeably, during holiday festivities you probably can’t just empty the break room out but if someone tries to sabotage you, immediately carry the offending food to the garbage. They won’t keep wasting their kryptonite on you. I had someone buy a snack food that absolutely no one else in the facility would eat, open the bag and leave it by my computer. It was amazing how fast that went into the garbage, along with the other 4-5 bags that I found opened in various places around my work area. I was entirely justified. I work in the health care industry and an open bag with various hands run down in it throughout the day is just nasty. Be proactive. Take charge of your environment.

Instead of succumbing to the wiles of a saboteur, carry your own snacks. I eat all the time, while others around me go for long periods of time hungry and then usually eat a large meal laden with simple carbs and added sugars. I carry an ounce of nuts, apples, string cheese, full-fat Greek yogurt and an entree most days for an 8 hour shift. One of my favorite snacks is plain, full-fat Greek yogurt with various add-ins. One of my favorite add-ins is an ounce of Planter’s Deluxe Mixed Nuts with Sea Salt and Maple Grove Farms Syrup. It tastes like a Maple Nut Sundae only without the sugar and with at least 20 grams of protein. I eat 1 cup of yogurt at a time. It makes a huge “sundae”.

Considering my entree, I have recently discovered the tuna in a pouch. There is also chicken and salmon and a few other proteins. Oh, my goodness at the convenience and versatility here! This stuff leaves us with no excuse to be caught without portable protein. I can carry a Tablespoon (or two…) of Dukes Mayo, (always sugar free) and my apple and BAM! tuna or chicken salad in a minute. I avoid bread and get my carbs from whole foods, so I microwave a sweet potato and have a meal fit for a Queen. If you don’t like scrubbing potatoes, buy the ones that come pre-cleaned and wrapped, microwave ready. They leave you without excuse to carry a decent meal when coupled with a protein source. A white potato is fine. I eat them sometimes. You can open up that white potato and drizzle some olive oil on it and put your protein in there. It’s a great meal. A sweet potato seems like a decadent luxury though when I add some of the aforementioned syrup and Saigon cinnamon… Carrying your food keeps you from caving to the temptation of the drive-thru menu as you waste your lunch hour waiting in that insufferably long line gazing at milkshakes and other abominations designed to shorten your life.

Dinner, or supper in the South, was my downfall for most of my life. This is the meal where most Southerners pack in the carbohydrates and fried foods. No supper is considered complete in the South without cornbread. While there is lysine in cornmeal, which is a great protein, the carbohydrates make cornbread a bad habit. Especially when it’s coupled with other high carb foods like mashed potatoes, potato salad, sugary baked beans, macaroni and cheese and rice. I know a family who almost never puts an actual vegetable on the table. At supper, or any other “sit-down meal”, the table will be covered with those foods that I just listed along with a protein source and some sugary congealed salad or sugar-laden coleslaw. Sugar has worked it’s way into almost everything. Beware and be aware! I was eating a fabulous coleslaw at work only to discover that it contained sugar. I don’t eat that anymore.

After work, instead of hitting the drive-thru on the pretense that I worked and I shouldn’t have to go home and stand up and cook… I walk straight into my kitchen, put a thawed protein, usually fish, into a hot, oiled, cast iron skillet. I top it with either lemon pepper seasoning or chili lime. While it’s searing, I pop one of those pre-cleaned, wrapped potatoes into the microwave and open a can of green beans. BAM! Supper faster than the long line at the drive-thru with no simple carbs. I get a whole lot more protein this way also. A bag of frozen, wild-caught salmon at Walmart costs about $4/pound and has 2-4 servings, depending on how much  you eat. I eat a lot of protein to build muscle. If you are not a lifter, this is ridiculously cheap compared to the price of fast food. Let’s not even get into the cost of sit-down restaurant food. It’s insane. Even though I eat a whole lot of protein, this is still a fraction of the price of eating out. With my nutritional needs as a strength trainer I would definitely go broke trying to get enough protein in a restaurant.

Women, and some men, tend to burn the candle at both ends and rush around and eat without giving thought to what’s going into our mouths. Stop it. You give thought to other things and other people. Start looking out for yourself. There’s plenty of good healthy food options. Go to your grocery store and look beyond the foods that got you unhealthy. Read labels and when you find a healthy option, buy it. So often I’ve heard women say, “Oh, that’s too expensive!” in a grocery store and stop at the drive-thru on the way home and pay $6 for one hamburger. How about the price of coffee drinks? Don’t lie to yourself about why you don’t buy healthy food. The main reason that we don’t is simply that we want to eat out. It’s your life.You have only one. It’s your decision. Make it a good one.

 

 

(1) https://abcnews.go.com/GMA/PollVault/story?id=762685

(2) https://www.ncbi.nlm.nih.gov/pubmed/7275462

 

 

 

 

 

 

 

 

Avoid a Stroke!

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What Is A Stroke?

A stroke occurs when the blood supply to part of your brain is interrupted or reduced. The lack of oxygen carrying blood causes the death of brain cells in mere minutes. A stroke is a medical emergency and immediate treatment is mandatory. Early treatment may reduce brain damage and increase your chance of survival.

Who Is Vulnerable?

Anyone can have a stroke. Never think that because you are young or at a perfect weight that you are safe from this destroyer.

Symptoms You May Experience

1-Trouble speaking or understanding what others are saying to you.

2-Paralysis or numbness of the face, arm or leg. This often affects only one side of your body.

3-Problems seeing in one or both eyes. You may have reduced vision or you may see double.

4-Headache- A sudden severe headache that may be accompanied by vomiting, dizziness or altered consciousness may indicate you are having a stroke.

5-Trouble walking.

Seek immediate medical attention if you notice any signs or symptoms of a stroke.

If you think someone else is having a stroke remember the acronyme “F.A.S.T” and do this:

F.ace-Ask the person to smile. Does one side if the face droop?

A.rms-Ask the person to raise both arms. Does one arm drift downward? Is one arm unable to rise?

S.peech-Ask the person to repeat a simple phrase. Is his speech slurred or strange?

T.ime-If you observe ANY of these signs, call 911 right away.

There are five different types of stroke but the end result of all of them is death of brain cells. Quick medical attention may limit the number of brain cells lost.

Lifestyle Risk Factors

1-Being overweight or obese

2-Physical inactivity

3-Heavy or binge drinking

4-Use of illegal drugs such as cocaine and methamphetamine

Here at David’s Way we teach a healthy lifestyle that is designed to alleviate overweight and physical inactivity. We always discourage you from drinking alcohol because of the empty calories and the tendency that it has to lower inhibitions and enable you to binge eat and drink after just a small amount. Illegal drugs are never part of a healthy lifestyle.

Medical Risk Factors

1-High blood pressure

2-Cigarette smoking or exposure to secondhand smoke

3-High cholesterol

4-Diabetes

5-Obstructive sleep apnea

6-Cardiovascular disease

7-Personal or family history of stroke, heart attack or transient ischemic attack

David’s Way is diabetic friendly and since we discourage sodium laden processed foods, it may help you with high blood pressure. Obstructive sleep apnea can be caused by excess tissue, quite often fat, pressing in on your airway. Lose the weight and see if that helps your sleep apnea. Excess weight and inactivity can exacerbate cardiovascular disease and make it worse. If you have a personal history of, or genetic tendency towards, stroke talk to your doctor about weight loss and exercise.

People over age 55 have a higher risk of stroke. Get healthy early in life and practice good health habits for the rest of your life to take the edge off of this risk factor. Men, African Americans and women who use birth control or hormone therapies that contain estrogen are also at greater risk.

In order to decrease your risk of stroke it’s mandatory that you control high blood pressure and lower the amount of saturated fat in your diet. Quit smoking and get your diabetes under control. Some people can eventually come off of diabetic medications, with their doctor’s approval, when they lose weight and become attentive to their diet, while adding in some doctor approved activity. If you have sleep apnea, do whatever you have to do to fix that. Weight loss will help. Your doctor may prescribe a device that delivers positive airway pressure to keep your airway open while you sleep. Your doctor may also prescribe medications that can help with Obstructive Sleep Apnea.

We always encourage you to be proactive concerning your health. Be vigilant in your efforts to decrease your risk of stroke. I recently read about a 38 year old female who was an avid runner who had a devastating stroke. She had always been careful to eat a healthy diet to fuel her running but at a point, she said that she let her nutrition slip, a little. She believed that this decision was crucial to the devastating event that changed her life forever, a stroke. She has made a good recovery and her former high level of fitness is believed to have enabled her to come back much quicker and stronger than most people. The moral of the story here is get healthy and STAY healthy. Don’t give a stroke a chance. Be a fanatic about your health. Don’t let anyone sway you. Make every effort to avoid this life stealing thief in the night.

As a result of trying to be healthy to avoid a stroke, you just might build the healthiest body that you’ve ever lived in, and look good doing it. That, my friends, is a win/win situation.

Low Back and Hip Pain Got You Down?

As a strength trainer who lives to workout with free weights on a strict training regimen, I have a muscle group that affects my ability to squat low and deep with a heavy barbell that every one of you reading this should also be mindful of, no matter whether you are a strength athlete or not.

If you are the sedentary type who likes to sit around and do little more than watch your television while munching on snack cakes, you might want to continue reading this.

If you are not intentionally sedentary but have a job that has you sitting for long periods of the day such as office work or truck driving, this applies to you too.

The muscle group I am writing about is your hip flexors.

This same muscle group that allows me to load a heavy barbell onto my back and then to squat down low and deep with it before standing back up, is the exact same muscle group that has a direct impact on your mobility, or lack thereof,  when you sit your rear end in a seat for extended periods of time. It is the same muscle group that has truckers walking all hunched over after extended periods behind the wheel while out on the road. The hip flexors are a muscle group that no matter, young or old, athlete or non-athlete, male or female, it makes no difference who or what we are, should be kept strong and supple. Otherwise, we might one day find ourselves being checked prematurely into a nursing home when we can no longer get on and off our toilets without assistance from others.

What are the hip flexor’s 

Your hip flexors are a group of muscles near the top of your thighs that are key players in moving your lower body. When the hip flexors are referred to, it is often about the psoas major and minor, iliacus and rectus femoris. Sartorius also plays a role in hip flexion as do the front fibers of the tensor fascia lata. The hip flexors really are a large and significant muscle group. They have the ability to pull the pelvis forward and to arch your back when standing or sitting. The hip flexors let you walk, kick, bend, and swivel your hips. When these muscles are too tight you will find yourself having a difficult time in standing up straight. When these muscles are really tight, your hip flexors can actually stretch or tear if you make a sudden movement.

Hip flexor tightness can, and will, come from living a sedentary life where you do a lot of sitting during your waking hours. This problem can be exasperated even more if you are prone to allowing yourself to be dehydrated a good deal of the time. Truckers can be terrible about this as there is not always a good place to pull a semi truck and trailer off the road in order to relieve themselves when they have to urinate. Therefore, many truckers will not keep their bodies adequately hydrated when out on the road.

Many, if not most, problems with the hip flexors, originate because of a lack of flexibility. To give you a clear picture of how these muscles lose their flexibility, imagine yourself with a broken arm, your injured elbow is bent and encased in a cast. When your doctor removes this cast after six or eight weeks, the soft tissues around your elbow (muscles, tendons, ligaments, and even skin) will have shortened. If you have worn an arm cast, you know your elbow would not straighten out easily until  you had stretched it over several weeks to restore full range of motion. Similarly, if your hip is constantly kept in a flexed position from sitting extended periods day after day, the hip flexors will shorten and shrink, limiting your ability to fully extend, or straighten your hips.

This group of muscles can become prone to tightness as a result of:

  • Non-optimal posture with an arched back. It may be compounded by a forward tilt of the pelvis.
  • Sitting for too long when at work, studying, and driving.
  • Weak muscles at the back of the hip, such as the glutes and deep hip rotators.
  • Non-optimal contact and function with the feet in your gait as you walk. The psoas may not get the opportunity to open well as we walk and therefore stay shortened and tight.
  • Weak core and trunk control muscles and timing (poor load transfer between trunk to hips)
  • Digestion problems (inflammation of the gut causes problems with psoas which lies very close to the bowels)

What can we do about tight hip flexors?

Often, when you experience pain in the lower back and hips it is because of tight hip flexors. Fortunately, there are several stretches and exercises that relax and strengthen the hip flexors. With improved strength and flexibility, a person is less likely to experience pain or injury. If you find that a good portion of your day is spent sitting, please make time to learn and perform these simple stretches and exercises:

  • Seated Butterfly. The seated butterfly stretch stretches the hips, thighs, and lower back. It is easy to perform and is done from a seated position.To perform this stretch:
    1. Sit up straight on the floor with engaged abs.
    2. Push the bottoms of each foot together while pushing the knees out.
    3. Pull heels towards the body and relax the knees, allowing them to drift towards the ground.
    4. Hold for about 20 to 30 seconds, breathing deeply.
  • Bridge Pose. Bridge is a popular pose in yoga. It stretches many parts of the legs, hips, and back while lying down.To perform this stretch:
    1. Lay flat on the ground with arms laid flat on either side.
    2. Pull feet towards the buttocks and keep soles flat on the ground.
    3. Engaging the core, lift the buttocks into the air and form a straight, angled line from the knees to the shoulders.
    4. Hold for about 30 seconds, lower, and repeat.
  • Pigeon Pose. Another popular stretch in yoga, Pigeon pose gives the hips a deep stretch. This pose is difficult to perform, so people should use caution when trying it for the first time.To perform this stretch:
    1. Start out in a plank, as though doing a push-up.
    2. Lift the left foot and bring the knee directly forward toward the left hand, and push the foot towards the right hand.
    3. Move the outstretched right leg as far back as possible.
    4. Keeping the hips straight, lower the body to the ground as far as possible.
    5. After a few seconds, switch sides.
  • Mountain climbers. Mountain climbers are a type of move that a person does from a plank-like position. Mountain climbers mimic the motion of climbing up rocks, which is where the name comes from.To perform mountain climbers:
    1. Start in a regular plank with hands and feet placed shoulder-width apart.
    2. Keep the hands firmly planted on the ground and pull the right knee up to the chest on the same side of the body.
    3. Then, return to the starting position and repeat with the left leg.

    Start off with 5 to 10 repetitions and build up to about 20 to 30 over time.

  • Lunges. Lunges are an excellent exercise to strengthen the leg and hip muscles. People can perform lunges in a variety of ways, including forward, backward, and toward either side. The simplest is a forward lunge.To perform a forward lunge:
    1. Start in a standing position with feet just slightly apart.
    2. Place hands on the hips or let them hang straight on either side of the body.
    3. Take a big step forward, ensuring the heel makes contact with the floor first.
    4. Bend the forward knee until the thigh is parallel to the floor and the knee is over the ankle while bending the other knee towards the ground.
    5. Step back into the stand position, pushing off the floor with the leading foot.
    6. Repeat, alternating sides.

    To start, 5 to 10 repetitions may be all that a person can do. However, building up to 20 to 30 repetitions is a good number to aim for

  • Squats. Squats can work the muscles of the legs and engage the core at the same time. Squats have an added advantage of being very flexible, meaning a person can adjust the intensity to fit their changing fitness needs.To perform a squat:
    1. Start in a standing position with feet slightly spread apart and arms to the side.
    2. Bend the knees and push the buttocks toward the back.
    3. Drop down until the legs are roughly parallel to the floor, keeping knees in line with the feet.
    4. Keep the abs tight and bring the arms up to chest level.
    5. Repeat 10 to 30 times depending on fitness level.

    As strength grows, people can add can jumps or weights for an extra challenge. (1)

    (1) medicalnewstoday.com

 

 

Self-Advocacy, 10 Ways to Take Care of Yourself

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“Self-Advocacy” is a relatively new concept and word. I never remember seeing or hearing about this until the last few years. In our puritanical society the idea of placing any importance at all on our personal needs has been frowned upon to the point of attempting to place blame and guilt on someone who practices it.

When I was growing up there was a song named “Others” that was insanely popular in the Bible-Belt Southern state that I live in, Alabama. While it’s good to care for others, we must care for ourselves first if we want to be able to do that successfully for very long. My Mother was a wonderful caregiver who performed her caregiving with diligence. She didn’t take care of herself, however, and she left this earth earlier because of it. She left people, and many cats, who needed her. Self-advocacy would have made a big difference in her and my world. My son barely remembers her.

Self-Advocacy is learning how to speak up for yourself and make the best decisions for YOUR life. It also involves learning how to get the information that you need so that you can understand the things that are of interest to you. Finding out who will support you in your life, knowing your rights and responsibilities and taking the lead role in your self-determination are also a major part of this vital life skill. Are you advocating for yourself?

Sometimes when we neglect ourselves we take pride in that role. You can tell if that’s your case if you always want people to know all about your sacrifice. Then the caregiving has become a tool for attention getting. All of the attention in the world won’t buy back your health when you have let yourself go without self-care until you are the one at the doctor’s office. Take good care of yourself, accomplish your goals, lead by example and you will get all the attention that you can handle. While you may manage to accumulate some sympathy with self-neglect, in the end no one is attracted to someone who has let themselves go until they are a broken shell. To have friends, be someone that those people who you want to befriend want to be.

How many times have you allowed your best health initiatives to be crushed by people in your life who are envious, jealous of your success or just controlling? Why, may I ask you, do you even allow those people into your life? I have had my time with those types but I finally learned. One of the worst was a frienemy who brought home made cheesecake, that took 8 hours to make, and sat it on my doorstep while I was sleeping. Forty pounds and six months later when I finally got a grip on what was going on, she openly admitted that she didn’t like me being smaller than her. I lost the forty pounds on my body and the 250 that was bringing the cheesecake to my doorstep. That is an example of self-advocacy. Do what’s best for YOU.

I am constantly barraged with requests to visit with a relative who is terribly negative. Everything that this person talks about is negative. It’s not good for me to listen to that for hours on end, so I don’t. If I visited that person as often as they want, I would never even be able to work out and then my life would be unpleasant. I would eventually get broke down, fat and sick. The years would catch up with me fast and I would no longer be “atypical”. The choice of how I live my life and what I allow into my world is mine to make. It’s yours to make about your life. Are you doing the best thing for your mental and physical health or are you bowing to societal pressures to conform to “what is expected of you”? How is your choice working for you?

Oh, God. It’s “The Season of Gluttony”. From now until Spring people will find more excuses to binge eat and abandon workouts than any other time of the year. Ignore the peer pressure to join in the debauchery. Decide now that you will do better than that and make your Spring a joyous event.

1- Clearly define what you want out of life. If you’re just drifting through life with no clear goals, it’s easy to be manipulated and abused by others. Define your goals and make every decision to move you closer to those goals. Ignore those people who try to sabotage you or get them out of your life completely.

2-Seek out the information that you need to accomplish your goals. Regardless of what we want, if we are ignorant about how to get it, we cannot move towards that goal. Research, the internet is a world of knowledge at your fingertips. Take advantage!

3-Make changes that need to be made to accommodate those goals. If you want to be an African safari hunter and you are living with someone who thinks you’re crazy and forbids you to go out of the house then maybe you need to change something.

4-Be willing to work HARD for those goals. I have heard it said, “Wish in in one hand and spit in the other and see which hand gets full faster”. BAM. It’s fine to have lofty goals but unless you back those goals up with action, nothing is going to happen. David says that “Everybody wants to look like a body builder but they don’t want to do body builder stuff.” So true. How about a little less talk and a little more action?

5-Now do it. Knowing what you want, learning about it, making changes to accommodate the action and getting psyched to a commitment to yourself to work hard are all mandatory but now you’ve got to do the work.

6-Keep learning. Just as soon as you think that you have “arrived”, you have lost it all. Every positive action that we take towards self-advocacy and self-improvement requires maintenance. Regardless of your goal and what it takes to get there, there is always something to learn and a way to improve your game.

7-Allow yourself to feel good, really good, about yourself. It’s okay. High confidence and high self-esteem are good things. They not only make you a much happier person, they instill confidence in you from other people. When you feel good about yourself and you are ever-learning and achieving, people around you will notice and feel secure and comfortable around you. This is just one way that self-advocacy and extreme self-care help others.

8-Remember that “This too will pass.” That was a saying of my Mother’s as she dealt with her health problems and other rigors of her life. She was right. The worst things imaginable are temporary trials. Don’t let hard times make you abandon your commitment to yourself for good health. Hard times quite often bring on binge eating and abandonment of exercise. Those things can cause permanent damage over a temporary problem.Just don’t let it happen. Stand firm in the storm and you will come out intact. Never give in. Never give up. The storm will end, and if you have stood firm and cared for yourself throughout, you will emerge a Victor, not a Victim.

9-Be willing to make changes in your strategy. My goal for strength training is clear and lofty. When I began, I had been riding around hundreds of miles in my car every week working for a major weight loss group and I had gotten too soft. I was losing muscle and strength fast. My body was taking on a shape that I didn’t like and I seemed helpless to change the direction that I was going. That’s when I discovered David’s Way and learned about the tools that I needed to change my direction. I quit that job and that program and began eating David’s Way and lifting heavy weights. I also made drastic changes in my personal life because I could not live the life of a weight lifter with my then current life situation. I have come a long way towards my goals. Change was mandatory.

10-Repeat. And no, it doesn’t get easier. It just gets worth it.

Be your own best friend. Take care of yourself. Be a self-advocate and then be a blessing to the whole world, because you will be complete.

10 Ways to Stay On Track

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I remember many years of my life when I was always “starting over” on my “diet”. I would begin a 1000 calorie per day crazy starvation diet and be miserable for a few days and then cave to the cravings and hunger that haunted me day and night. I had never given up sugar and refined carbs, so with the drastic reduction of daily calories came intense hunger and cravings that were completely out of control. I had set myself up for failure over and over for more than fifty years.

I have learned a few things in this life-long journey to health. These are some things that work for me.

1-Make sure to eat enough calories to keep yourself satisfied. We strongly recommend setting a goal of losing one pound per week. While this is not what most of us want to do, it’s healthy and sustainable. You can go to the Calorie Counter Pro on the Home Page to calculate the calories required to do this.

2-Focus on the overall trend, not one weigh-in. There are so many factors  that affect a single time that we step on the scale. The amount of sodium that we have eaten, how regular our bowel movements are, the time of our last meal, medications, even the temperature of our environment can all affect that “magic moment”. If you focus on one weigh-in, it’s  easy to get discouraged  if that weigh-in is less than stellar. With discouragement comes the tendency to just give up and binge. Be realistic and remember where you started and look at how far you’ve come. In the beginning of your journey when your losses are small and have not accumulated very much, remember that you are laying a foundation for a grand project, a healthy you.

3-Avoid fads. Oh my goodness! I wish that I had a dollar for every fad diet that I was on before coming to David’s Way! Any and all of them worked for a little while but the reckoning day always came, and without fail, I gained back every ounce, plus some, that I lost on fad diets. Seek out a sustainable healthy lifestyle that you can assimilate into your daily life easily. Otherwise, the day to day stress of normal life will make you abandon the project. Don’t  even think about how bad it can get with extra stress. The fad diets keep you so unbalanced that extra stress is bound to bring on a major binge.

4-Know in the beginning that it’s going to get rough at times. People ask me how I quit eating sugar and I’m  truthful, very painfully at first. I tell them that for about 2 weeks or so, they may feel like they are going to lose their minds. We tend to use sugar and other refined carbs as tranquilizers and party drugs. When you think of them that way, it’s  easier to understand your misery when you first stop eating them.

5-Also know that just when you think that you can’t  stand  it  anymore, you will wake up one morning and BAM! You will be free of the monkey on your back. You simply won’t crave that garbage anymore. Hang in there, Baby.

6-Remember your motivation. When vanity fails you for a motivator, and it often does, think about the difference in aging healthy and aging sick. At 44 David began a second military career, training men half his age in physical fitness. At 62, I learned how to zipline, plunging off a 250 foot tower into nothingness and loved every minute of it. I have relatives who have been broken down since their 40’s from poor choices. Which way do you want it?

7- When you get off track, and you will, immediately correct your course. That’s pretty simple. It also imperative to living a healthy lifestyle. Perfection is not required. Diligence, however, is.

8-For the love of God, learn to cook! Spending all your time, money and calories at the drive-thru is a bad idea. Look at our recipes and just start cooking. You will save tons of money and calories and yes, occasionally  even some time. Since most people are sitting in the drive-thru, it’s not quick. Searing some dish and popping a potato in the microwave and heating a can of green beans can be much quicker.

9-With your doctor’s  permission, get some exercise!

10-Keep coming to David’s Way for encouraging, informative articles and luscious recipes. We answer questions and you have the unique perspective of both male and female input. We live this lifestyle and charge you nothing to learn from our experience. This website is completely FREE. Look at our Home Page to discover all the tools available  to you here. We update and write new articles almost daily and have followers worldwide. You are part of something big. Keep us informed on your progress. You are important to us. We are not doctor’s  and can’t  diagnose or cure any illness. We are here to help you on your journey to living a healthy life.

Enjoy!

 

How to Prevent Regaining Lost Weight

There is a sad truth that 97% of dieters regain lost weight plus additional pounds within three years. Statistics vary based on the length of time that a group of people are studied but when they are followed for three years the regain rate is 97%.

I worked for a major weight loss company before coming to David’s Way and a common topic of discussion among employees was the disturbing trend that we witnessed frequently among members who had lost a significant amount of weight, usually at about 100 pounds, who began to recklessly indulge in the same way that had caused them to be morbidly obese. Before they knew what was happening, they were getting dangerously close to the original weight that had caused them to seek help to lose weight in the first place. These people talked about how they felt like they deserved “a break” for all of their hard work, a reward. The problem was that whenever they started eating like they had in the past, they couldn’t or wouldn’t stop. Large quantities of added sugar were always a part of their debauchery and it caused them to have terrible cravings for more. They seemed helpless in the onslaught. The problem was that they had never committed to a new lifestyle, they were conducting themselves as if they were on a “diet”, something temporary. Weight management is a permanent issue. It cannot be addressed through temporary means. Here at David’s Way, we give you the tools to address this issue for the rest of your life at no cost. This website will always be free.

I have been much heavier than I am now and so has David. I know what it’s like to sit in a dark kitchen at 3AM eating peanut butter straight out of the jar until I almost choke to death. I know what it’s like to do this without being hungry. I know what it’s like to cry because I can’t understand why “I’m doing this to myself…”.

I also know what it’s like to finally decide what I want the most, trash food in massive quantities or health, strength and feeling good about my appearance. The night that I made that decision for the last time was overwhelmingly emotional. I cried like a baby because I had just become accountable to myself for my health and well-being for the rest of my life. I knew that it all depended on the choices that I made. Shortly afterward I was blessed to find David’s Way. It has fixed the problem of craving and yo yo dieting for me. I stay full of wholesome, nutritional foods and never have cravings or angst about what I eat. I am never deprived. My only struggle is making sure that I eat enough. I want you to understand, my weight struggle began at the age of four years and continued my entire life until I found David’s Way at the age of sixty. That is why I write on this website. It’s the only thing that has ever worked for me.

Here is a list of tips that will help you maintain your weight loss or keep pushing whenever you plateau.

1- Commit to a lifestyle. Again, you cannot fix a permanent issue with temporary methods. Read our Home Page. It will educate you on David’s Way.

2- “Make your world small.” Cut out the dead wood that causes you to lose your focus on good health. People that hinder your progress need to be removed from your life. If there are some people who cannot be removed then avoid them as much as possible and never listen to their negative input. Continuing to associate with people who are not supportive of your health initiative will cause you to crash and burn.

3- Drop the habits that got you unhealthy. You may say that this is easier said than done. Oh, believe me, I know all about that. Yes, it is hard but not nearly as hard as dying younger than necessary and being sick until you do. I have watched close family members die at their own hand from bad habits. It was not fun or pretty and it was much harder than eating healthy. I have had some really bad habits in my life and I have thought that I could not live without them. The truth of the matter was, I could not live WITH them. The power of a simple decision to commit to health is immeasurable. It’s within your power and ability to make that decision. It all depends on what you want more, the trash food or life.

4-Get active, with your doctor’s permission. As we lose pounds it takes fewer calories to live. Getting a little exercise will boost your calorie burn and make it easier to shed pounds and maintain a loss. Research indicates that 300 minutes of exercise per week is a good goal to lose weight and maintain that loss. (1) The Mayo Clinic advises both strength training and aerobic activity. I’ve got to tell you, the way that I strength train, it becomes aerobic. I also hike and walk but my strength training works me hard.

5- Don’t get discouraged. David has a saying, “Trust the process.” Honestly, we all want instant results but take a long serious look at yourself, your overall health and physical condition. How long did it take to get there? In most cases, it’s been years of neglect and abuse that has brought about the current state of affairs. You cannot fix this quickly. Commit for the long haul knowing that there will be good days and hard days. Sometimes the scale will go up and sometimes it will come down. The day to day fluctuations are not significant. It’s the long term effect that matters. When I first began this program I was soft and overweight. That is not the case now but it’s about two years and a whole lot of weight lifting and meal planning later and I’m still not”there” yet. I will never “get there”. This is the rest of my life and my health and appearance will benefit indefinitely from good nutrition and good workouts.

6- Reassess your habits. Sometimes we get careless. It can be brought about by over confidence or just being busy but it will always show. When you have attained a measure of success and feel good about your progress, make sure to tighten up! We tend to do the opposite and when we do, the pounds will creep back on quickly. Don’t think for a minute that you can go back to binge eating and get away with it. Not only will you feel bad almost immediately, you will most likely spin out of control. Constantly analyze and reorganize your strategy for being in control of your health. Read our articles and try the recipes. Stay focused. Keep your eyes on the prize!

7- As you lose pounds reassess your caloric needs. You can use the Calorie Counter Pro found on our menu to do this and keep your calories at a level that will allow you to continue to lose weight. If you see the scale going up, quickly reassess and adjust.

8- Find a source of positive input concerning your goals. Just as negative input can hinder you, positive interactions with like minded people can encourage you to be healthy. Notice the people in your environment who are interested in being healthy and gravitate towards them. Read this website. We have over 600 articles and recipes to help you on your journey.

9- Realize that you are the most influential person in your life. Sometimes we give our power away to those who do not have our best interest at heart. Be the Master of your fate. It’s all up to you.

10- Don’t Quit. Regardless of what life throws at you or how discouraged you may get, always remember that “Can’t never could do anything.” If you quit fighting for your health, you will certainly lose it. Get in the battle for the long term benefits of healthy choices and a healthy lifestyle. Create the life that you desire. You have everything that you need, your ability to make a decision. Use it.

(1) https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916

Choose What You Want Most

Are you in love with actually losing weight?

Or, are you actually more in love with just the idea of losing weight?

You might be wondering where am I going with this topic, obviously most people with obesity issues would appear to want to lose weight. But, do they really want to do what it takes to get their weight down, and then, to successfully maintain their body at a healthy body fat percentage? An example to make my point from the world of body building is there are multitudes of people who profess they want to look like a body builder, that is, until it is time to do what it is that body builders actually do. Body building is extremely hard work that takes disciplined commitment for life in order to achieve and maintain a finely chiseled physique. It takes working out when you might not really feel like it. It takes maintaining a healthy diet and recovery time for rest. It takes still hitting the iron when their friends who do not lift might be after them to just take a day off to go out bar hopping. It takes choosing between what you think you want now, and what you want most.

Weight loss and the subsequent management afterwards takes the exact same mentality as it is also a method of body re-composition. When people ask me for weight loss advice, I always have a set of standard questions which I will ask of them:

  1. Why do you want to lose weight? While it would seem the answer to this question should be obvious, it is important to know their “why”. Is it simply a matter of vanity? Wanting to look better? Or is it a health issue that weight loss will help to resolve? Have you become sick and tired of being sick and tired with the way you look and feel? I’m going to render assistance no matter the reason given, but the answers will give me an idea of how committed you will be towards achieving and then maintaining a healthy body fat percentage.
  2. Are you truly ready to lose weight? If you hedge on answering this question, odds are you are not going to be successful in anything beyond a temporary weight loss. As with the body builder, your body re-composition is going to take dedication and discipline on your part. If you are not ready to do what it takes, you need to revisit question number one.
  3. Do you feel that you are capable of losing weight? You may have struggled and failed in the past with weight loss. You might have watched others struggle and fail and thought if they cold not do it, then you could not either. I’m going to tell you, everyone, even the morbidly obese, are physically capable of losing weight. And it can be done in a healthy manner without feeling as if you are denying yourself anything. You can do it if you truly have the desire to do so. Despite there being a chemical/biological obstacle to weight loss, the most difficult obstacle you will encounter lies largely in your mind.
    • The chemical/biological obstacle is your addiction to sugar and other simple carbohydrates with the exception of fruit which have fiber that regulates how quickly sugar is passed into your bloodstream. You have to get your mind around quitting foods that contain added sugar, and processed foods to include most fast foods.
    • Losing weight in order to achieve a healthy percentage of body fat is going to take making up your mind to make the personal commitment to hold yourself to a higher standard of discipline once you begin your journey. Detailed instructions of our methodology can be found on our home page. We have written exhaustively about this topic in over 600 nutrition, fitness and health articles contained within this website.
    • You can still enjoy delicious sweet treats under our methodology. Under our website recipes section, we give you a plethora of sugar free dessert and treat recipes along with recipes for healthy meal ideas.
    • If you are of the mind that healthy eating is too expensive, ask yourself these questions:
      1. How expensive is type 2 diabetes, heart disease, cancer, and all other ailments directly attributed to obesity.
      2. How expensive are your trips to the doctor for ailments that are 100% preventable through a healthy diet and exercise?
      3. How much do you spend on junk foods and drive through garbage?
      4. You will find it is actually less expensive to eat healthy than it is to not. The extra you might spend on groceries will be more than made up for by giving up calorie dense, nutrient poor foods.
      5. If you feel you have too little time to prepare healthy foods at home, how much time do you have to run through the local fast food drive through’s in a week? How much time do you have to sit in a doctors office?
      6. How much is your life worth? Is your life worth more than poor food choices?

We understand that with being human life circumstances sometimes arise that can derail us. We also know that the longer you practice personal discipline, the easier it will come to you when bad things do happen in your life. When it seems everything has turned rotten for you, be proactive with your life rather than reactive. Take a breather and analyse your situation and make a plan to overcome. Be a fighter and fight for your well being, you are worth the battle. As with body building, if you want a healthy body, then you must be always ready to do what healthy people do. Be disciplined and work hard to achieve what you want most instead of what you want now.

Caregivers Read This

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The stress of caregiving induces intense feelings of being overwhelmed, loneliness, isolation and a feeling  of being deserted  by others. The stress may manifest by sleeping too much or too little, gaining or losing weight, chronic exhaustion, losing interest in things that you normally enjoy and getting easily irritated or angered or feeling worried or sad. You may have headaches or body aches often.

While some may argue that these symptoms are within your control, that they are perception based, there are diagnosable, measurable health problems that accompany caregiving. Depression  and anxiety are common among caregivers and they can contribute to the development of heart disease and stroke. Caregivers frequently have weaker immune systems which may manifest by longer recovery times from colds or the flu. The longer the flu hangs onto you, the more likely  you are to develop complications. An estimated 80,000 people died from flu and it’s complications in 2017. A weakened immune sysytem can be deadly. Obesity is common among caregivers and obesity increases your risk for heart disease, stroke and diabetes as well as many other health problems. Without a doubt, caregivers are at a greater risk for developing short-term memory problems and problems  with focus. This can lead to a multitude of woes including accidents.

Take care to take care of yourself when you find yourself being a caregiver. Take full advantage  of any classes or home health care offered by hospitals or government agencies and lighten your load. There are sometimes adult daycare facilities that can give you a much needed break.

Make a list of ways that others can help you and if someone offers help, be quick to give them an assignment. There are support groups for almost all illnesses, that offer caregiver assistance. Find those groups and get involved to reap any benefits that they may have to offer.

Get organized. Chaos is stress-inducing. Make lists and set up a daily routine. Make sure to include time for yourself to take care of you in your scheduling. Do the things that you once enjoyed. Plan your meals and get enough sleep. Work out with your doctor’s permission. A good workout does wonders for stress. When you visit your doctor make sure to tell him that you are a caregiver and about any problems that  you  are  having. You might consider taking advantage of the federal Family and Medical Leave Act which, if you are eligible, ensures that you can take up to 12 weeks of unpaid leave of absence to care for relatives.

I strongly encourage you to give up added sugars and other simple carbohydrates. A little sugar makes you crave more sugar and all those empty calories will pack on the pounds and take your appetite away for healthy, whole foods which are your best source of good nutrition.

As always, we encourage  you to make  your  world  small. Cut out negative people and events that rob your time and make you feel bad. Surround yourself with positivity and focus on the things that make your life better. I frequently  say that “Lifting (weights) is my life.” That’s true. Choose what you love. Do it and do it to the best of your ability. Learn it. Live it. It will give you a much needed mental break. If someone or something makes you feel bad, don’t go around them. Why would you? Life’s too short for drama. If the person that you’re caregiving works against your best efforts to help them, let it be. There’s an old saying that you can lead a horse to water, but you can’t make him drink, and that’s true. After you have done all you can, if you see the patient working against himself, don’t stress over it. It’s his choice. You have done your part. Don’t be a martyr by stressing yourself into a heart attack trying to force someone to be healthy that is bound and determined to do otherwise.

I am a caregiver to an adult with autism and have been a caregiver to my elderly grandmother who is gone now. Although Maw Maw was a wonderfully selfless person for most of her life, when she became dependent on others, that changed. She made every effort to commandeer my time, including having me cancel my own doctor’s appointments. I had a few then because it was before I came to David’s Way and was able to lose fat and come off of all medications. Don’t let your loved ones do this to you. Stand up for yourself and tend to your needs first. You can’t help them if you’re dead. During that time, my weight soared and my blood pressure spiraled out of control. After coming to David’s Way, I realized exactly where I had gone wrong. I did not caregive myself first. I was an avid swimmer at the beginning of that time with her and I had abandoned the pool. My misery knew no end until I made up my mind to regain what was fast becoming my lost health. Now, I work three jobs, take no medications, pursue extreme health and fitness with a fury and make no apologies for taking care of myself. People all around me are dropping dead and developing serious health problems while I carry on with life as usual. I use the most powerful tool in the world to be fit and healthy, the choices that I make every day.

I challenge you to do the same and pursue health with a passion.

 

Why Rapid Weight Loss Can Be Bad

One of the things we often see and hear from our clients, and on weight loss social media sites, is the  strong desire to lose weight as rapidly as possible. This desire can come by way of a multitude of reasons, but for your own good, you must approach weight loss from a healthier perspective.

While under certain unique circumstances rapid weight loss is medically necessary, it is not healthy for the average overweight individual. Yet each and every day we are bombarded with quick weight loss schemes on every form of media we might use for information and entertainment.  Promises such as these slap us upside the head every time we look at a television, go online or pick up a magazine:

Lose 10 Pounds in 10 Days!

Eat as Much as You Want — and Still Lose  Weight!

Drop One Dress Size a Day!

There is an old saying that comes to mind when I see these advertisements for quick weight loss gimmicks; A fool and his money are soon parted. Yet in this case I would replace fool with the desperate and their money are soon parted. If you believe the slick advertising claims we are constantly bombarded with, rapid weight loss can be quick and easy for you. Just send them your money today and sign the damn contract while ignoring the small print that you need a magnifying glass to read. That small print that actually tells you that the results advertised are not actually typical, individual results will vary. This statement always accompanies dieting and lifestyle advertising for a reason—it’s the only thing that guarantees them truth in advertising. Let that statement sink in for just a moment if your will; It is the only thing that guarantees them truth in advertising. Please, do yourself a favor and never let desperation override your common sense when it comes to quick weight loss schemes.

While many diets and “lifestyle” change plans might lead to some weight loss, it is rarely sustainable. Yet there is an over abundance of fad diets, gimmicks, and weight loss supplements that keep promising us a more attractive and slimmer body in a very short period of time. In the U.S. alone, consumers spend $33 billion each year on weight loss products, services and programs. Yet, the obesity epidemic across the country continues to expand faster than some of our waist lines. Always bear in mind, gimmicks, supplements and crash diets will very rarely help you achieve a sustained, healthy weight and body fat percentage. These schemes are often desired by the desperate as they do not approach weight loss as a life style change. Rather, far too many want to approach their diet as something to just get through. Almost all people with this way of thinking will undoubtedly put their weight right back on once they have completed their gimmick approach to weight loss.

What Are the Risks of Rapid Weight Loss?

Rapid weight loss creates physical demands on the body. Possible serious risks include:

  • Gallstones, which occur in 12% to 25% of people losing large amounts of weight over several months
  • Dehydration, which can be avoided by drinking plenty of fluids
  • Malnutrition, usually from not eating enough protein for weeks at a time
  • Electrolyte imbalances, which can be life threatening

Other less serious side effects from rapid weight loss are:

  • Headaches
  • Irritability
  • Fatigue
  • Dizziness
  • Constipation
  • Menstrual irregularities
  • Hair loss
  • Muscle loss

 Before laying down your hard earned cash on weight loss supplements, you need to know the U.S. Food and Drug Administration (FDA) does regulate dietary supplements; however, it treats them like foods rather than medications.  Whether it lives up to the manufactures claims or not is irrelevant to them.

The FDA also does not regulate claims made by over-the-counter weight loss products. Unlike drug manufacturers, the makers of  supplements don’t have to show their products are safe or effective before selling them on the market. This means that dietary supplements do not need approval from FDA before they are marketed.

Aside from the very low-calorie diet and weight loss surgery, no other product, pill, or diet has been proven to work for fast weight loss. And even when they do bring rapid weight loss, the results usually vanish soon thereafter as the individual dieter almost always has the wrong mindset about actual weight management. Losing unwanted body fat requires a change of thinking that accepts the only true way to success is a permanent change of life style that revolves around personal accountability to self and healthy living.

In any legitimate weight loss program or lifestyle such as David’s Way, what really burns fat is not a pill, type of food, or gimmick. Our methodology gets back to the nutritional basics which involve a reduction of calories that meet your individual metabolic needs, combined with exercise that has first been cleared for you by your doctor. We promote weight loss and management in a holistic manner where we believe the path to successful weight management involves the mind, body and soul being in the game of achieving and maintaining a healthy body fat percentage rather than attempting to reach and hold a random number on your scale.

David’s Way

  • Get your mind wrapped around the idea of a permanent lifestyle change that focuses on a healthy body fat percentage.  You are doomed to fail if you think you can just go about this as a temporary challenge to get through. Good health needs to be a permanent focus.
  • Learn to make your world small. What this means is, make it a daily point to try to reduce your stress day each by only concentrating on issues of true importance that affect you and not the superfluous problems of others around you. Misery loves company and if you allow the crabs to pull you down, they most certainly will.
  • Live by principles of the Serenity Prayer in all endeavors. Lord, grant me the Serenity to accept that which I cannot change. The Courage to change that which I can. And the Wisdom to know the difference.
  • Exercise on a regular basis with the approval of your doctor. Exercise not only helps you to burn off body fat while increasing your strength and cardiovascular fitness. It also helps immensely with stress reduction which we all know can be a significant trigger to binge eating.
  • Figure your caloric needs for each day by visiting our Calorie Counter Pro. Simply fill in your basic information and hit calculate. This information is 100% private and cannot be seen by anyone other than whom you might share it with. We respect your privacy and comply with all HIPPA regulations to protect your privacy. We strongly recommend you choose the calories required to only lose one pound of body fat per week.
  • Be sure that you consume all your calories each day. If you go over one day and under the next, remember that what is really important is that the total caloric average at the end of the week should not exceed your daily needs. In other words, if you go over one day, this can be offset by going an equal amount under the next.
  • Quit eating and drinking refined sugar and simple carbs unless the simple carbs come with a fiber component such as fruit.
  • Quit eating processed foods that are usually heavy on added sugars, unhealthy fats, high in sodium and full of preservatives.
  • Do eat whole foods that pack plenty of nutritional value that meet all of your macro-nutrient needs of protein, complex carbohydrates, fiber, and healthy fats.
  • Do ensure you eat plenty of lean protein to ensure you are taking in all the nine essential amino acids required by your body to replace and repair all of your body’s tissues. Essential amino acids can only come from food sources and are not stored in your body. Therefore they must be replenished on a regular basis.
  • Eat 25 to 40 percent of your calories in lean protein, especially during your weight loss mode. This will help to protect you from losing lean muscle tissue along with your body fat, and will also help to keep you better satiated between meals. The rest of your caloric intake should come from complex carbohydrate foods and healthy fats such as found in fish, nuts and seeds etc.
  • Do not weigh yourself more than once a week. Your body weight fluctuates from day to day, hour by hour, simply by water retention. A focus on the overall trend of your weight and the way your clothing fits is more important than one slight increase in the number on the scale. If the trend is climbing after a month, simply reduce your daily calories by a couple hundred. One pound of body fat equals 3500 calories which is 500 per day when divided by 7 days in the week. If the monthly trend shows you are losing more than 4 pounds per month, increase your calories to where it slows to 1 pound per week on average. If the monthly trend shows you are gaining, simply reduce your calories by an appropriate amount to meet your needs.
  • If you decide to combine David’s Way with Intermittent Fasting, think about this; Intermittent Fasting, while being effective, is nothing new. It is how we used to eat back before the obesity epidemic became so bad. Once dinner was over and the dishes were cleaned and put away. the kitchen was closed until the next mornings breakfast. I recommend Intermittent Fasting for those who are on weight loss mode as it helps you to build upon your personal discipline to only eat when truly hungry, or during your time to feed. Be sure if you do “IF” to consume all of your daily calories during your feed time too.
  • Do visit our web site “Recipes” section and try our delicious and healthy recipes. We provide you with a plethora of sugar free dessert and treat recipes along with an abundance of hearty meal ideas. Going sugar free does not mean you can no longer enjoy an occasional treat.
  • Do not ever let yourself get caught up in gimmicks or paid weight loss plans that are vague in their instructions. Even some of the big name companies that have been around for years only care to string you along as a perpetual income source. At David’s Way, we will never charge you for our information that helps you live a healthier life. We charge nothing for you to access our articles and recipes. These will always be free to you. That is my pledge.
  • Do subscribe in order to get every article and recipe we publish straight to your email Again, this is also 100% free to you. Be sure to share us with your family, friends and anyone else whom you think might benefit from David’s Way.

We are here for you and can be contacted through comments or questions at the end of our articles in the Comments section. Or, you can contact us privately through our web site “Contact” menu. We promise to protect your privacy. Please bear in mind, Brenda Sue and I are certified Nutrition and Wellness consultants. We do not, nor can we make any medical diagnosis. We cannot provide any medical diet for people with a specific diagnosed health problem. For medical specific needs, please consult with your physician and follow their orders.