Summer Body

Photo by Chris Galbraith on Unsplash

Body Image In Summer

The very sound of the phrase, “Summer Fun” brings back salty memories of carefree childhood summer vacations at Panama City Beach, Florida. It was a magical time and place. Before the age of 4 years when my mom told me I was fat, it was nirvana. After that, everything changed. I began to plan my vacation centered around the way that I looked in a swimsuit at the age of 4. The real kicker was that I was not fat. I’m sure that my mother could be diagnosed as anorexic today. She was beautiful but obsessed with body image, hers and mine.

Downward Spiral

Summer fun can bring many obstacles to your weight loss program. If you have struggled to feel comfortable in a swimsuit, but did not achieve all of the goals that you set, you may approach the beach with dread. The stress of feeling self-conscious nearly naked can set you up for disaster. As cortisol levels rise from stress, insulin dumps into your bloodstream and you get hungry. The freshly churned ice cream doesn’t help, so you just keep eating. Of course, someone brings an alcohol based, fruity drink into the mix and the situation deteriorates even farther. Alcohol lowers your inhibitions and by the time you get home you’re bloated, miserable and depressed. That’s just Saturday. Sunday’s coming, and then the rude awakening of Monday morning when your clothes are just too tight.

Photo by Armando Ascorve Morales on Unsplash

Take Control This Summer!

As the summer progresses, odds are that the swimsuit will disappear and jeans and t-shirts will take it’s place. While others are splashing in the surf, you are sweltering on the beach. Summer can be navigated to help you with your weight loss program. The key is to treat summer just like every other season. Count your calories, exercise (with your doctor’s permission), rest and make your world small. David’s Way works year round.

Photo by Kelly Sikkema on Unsplash

Summer Food

My best weight and fitness levels seem to be achieved easier when I start the day with a protein shake. I have my own formula which works well for me. Since I am a strength trainer, my shake might not be exactly what you want or need. The only criteria for a good protein shake is 0 grams added sugars and good protein sources.

Whatever milk you use is a source of protein. Add a no sugar added protein powder, 0 calorie sweetener and maybe some powdered peanut powder if you like. If you choose to have a protein shake, remember, THEY ARE NOT SUBSTITUTES FOR WHOLE FOODS. They are only meant to supplement a healthy diet. I also have oats and eggs most days. A cold shake on a hot summer morning is uber-refreshing! Protein gets your metabolism revved to burn hot all day. I like to add oats for healthy, complex carbs and eggs. Eggs are a staple in my diet.

Danger!

Mid-morning can be a treacherous time at work. Quite often there are doughnuts, cupcakes and all kinds of abominations waiting to ambush you. Carry unsweetened, Greek yogurt with your choice of sugar-free add-ins. Crystal Lite, Tang Liquid Drink Mix and Lemonade Mio are some of my favorites. You can add raspberries to the yogurt that has Raspberry-Lemonade Crystal Light and have a scrumptious dessert that is better than the toxic pastries and baked goods around you. Cheese sticks, turkey sticks, nuts and apples also make excellent mid-morning choices whether you are home, traveling or working.

Photo by Maria Lin Kim on Unsplash

Brown Bag It

Lunch can be a wrap made in a high-fiber, low carb tortilla such as Ole Extreme Wellness Tortillas, brought from home. Stuff it with lean protein of your choice and veggies. If you like mayo, choose a sugar-free variety. I particularly like Duke’s. It has never had sugar so it is an original recipe, not a “diet mayo”. Canned red beans with browned ground beef seasoned with sugar-free catsup and Brown Swerve is a quick alternative to a wrap or a sandwich. Both of these can be easily prepared at home and carried anywhere. One of the best sugar-free catsups that I have found is Heinz. It is reasonably priced, some are not.

Be Choosy

If you are at a cook-out at lunch time, stick with the burgers, with or without the bun. You can choose to eat a bun, but  stop at one. If you are still hungry, opt for another hamburger patty with toppings, just no bun. Coleslaw that is dressed with vinegar and a 0 calorie sweetener instead of mayo is a good side.

Forego the chips unless you carry some home made chips. The recipe is here. I suggest that you try this recipe ahead of time and learn how to use your microwave to do it. David’s oven crisps them up nicely in 4 minutes. Mine is different. I cook them about 2 1/2 minutes and move them around on the plate and then cook them in 30 second intervals until they are perfect. Seasoned with the popcorn salt of your choice, they are a really good kettle chip type potato chip.

ALWAYS skip the alcohol. It’s just liquid sugar that has little to no nutritive value. No, you won’t get enough resveratrol in wine to warrant the excess calories and cravings that come with it. If you want resveratrol, talk to your doctor about taking a supplement.

Photo by Myles Tan on Unsplash

Quick and Easy

Quick summer dinners are best. Nobody wants to spend a long time in the kitchen when it’s hot. Quickly prepared food is best whether you are at home alone or at a party. Grilled foods are a summer delight! We grilled meats when I was growing up but nothing else. Nowadays your entire meal can be cooked on the grill. Meats, poultry, seafood, fruits and veggies can be served up quickly from the grill without heating up your house.

Move It!

Exercise is mandatory for good health. I was an avid swimmer for years. Five to seven days were spent in the pool every week. In the Winter, it was difficult. Summer time was wonderful, however! The cool water of the pool was pure joy! You can go to a local YMCA for affordable swimming year round. Sometimes people say that it’s too expensive to join a gym. If you want to swim year round, you almost have to.

The YMCA is affordable, but not cheap. When you consider that they have the great pools along with everything that all other gyms have, it’s a bargain. The expense of not getting good exercise is much greater than any amount that you spend to work out. Inactivity results in dysfunction and ultimately sickness. You decide what your health is worth.

Photo by Kate Stone Matheson on Unsplash

ZZZ’s

Get your rest this summer! Endless parties and trips that are centered around food are landmines for your weight management program. If you don’t get enough rest, your cortisol levels will soar and you will be ravenously hungry. Good sleep helps to regulate all of your hormones including those that are involved in fat storage. Sometimes it’s best to say “No.” to some invitations if they will keep you from getting the rest that you need. Summer is filled with parties, family reunions, church socials, weddings and more. So, pick and choose the events that are really important and stay home otherwise. Then, not only will you get some rest, you will be able to control your meals better. Your waistline will thank you.

Diet Soda Causes Weight Gain?

diet soda and hot dog

Diet soda causes weight gain is an absurd statement I have heard several times over the years. Of course, the individuals who have stated this to me preceded by telling me they might as well drink regular soda instead. This line of thought is not well thought out, but maybe it should be addressed anyhow.

Could there be a glimmer of truth about this?

Is it possible that diet soda causes weight gain?

research laboratory

Where did this information even come from? Research from George Washington University is one place that has promulgated this theory. Their research does suggest that artificial sweeteners may actually increase a person’s risk of becoming obese.  Studies  of artificial sweeteners reveal that they could increase the chance of us accumulating fat in our bodies. But this is in a “dose-dependent” fashion. In other words, you have to eat a very large quantity of artificial sweeteners to increase your body fat.

What is the basis of this theory?

It is factual that weight management is a matter of calories consumed versus calories burned. So how exactly could a zero calorie sweetener in a diet soda cause you to gain weight?

 Sweet substances bind to sensors in our mouth called “sweet-taste receptors.” These receptors send a message to our brain to tell us that we are eating something sweet. In the last decade, these sensors have been found in other parts of our body, such as the bladder, the lungs and even in bones. This has raised questions about what effect sweeteners, and these sweet taste receptors, could be having inside our bodies.

 Results of research presented recently at the 100th annual meeting of the Endocrine Society in Chicago, addressed the effect that artificial sweeteners have on the cells that make up our fat stores. These cells have a glucose transporter (a protein that helps glucose get into a cell) called GLUT4 on their surface. When we eat more sugar, the cells take up more glucose, accumulate more fat and become larger.

 Studies have found that the artificial sweetener sucralose increases GLUT4 in these cells and promotes the accumulation of fat. These changes are associated with an increased risk of becoming obese. But what you need to know is that only a small number of obese people who consume artificial sweeteners have been involved with this research.

Artificial Sweeteners Effect on Insulin and Blood Sugar

Now for the rest of the story.

This same research displayed that when consumed in low quantities, artificial sweeteners have been shown to aid weight loss. They have also been shown to improve metabolic conditions. There is little support for the notion that no-calorie sweeteners stimulate appetite or contribute to obesity.

Still think diet soda causes weight gain?

People who regularly consume diet drinks are more likely to have poor diet quality and eat fewer fruits and vegetables than those who don’t drink them. It is common that people switch to diet soda when they begin gaining weight without addressing other aspects of their diet that are causing the weight gain.

Weight management will always be about calories consumed versus calories burned. With zero calories, it is a bit absurd to believe diet soda causes weight gain.

You can’t believe everything you read. All the news stories and blog postings on this topic cite the same few studies: research in rats conducted by two investigators at Purdue University and two studies that followed soda drinkers over time.

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Ending a Toxic Relationship With Food

young lady eating pasta

Toxic relationship with food?

Having a toxic relationship with food can be a common theme on a lot of weight loss social media forums. Are you one who has one too?

I was watching a video the other day of IFBB Professional Bodybuilder Greg Doucette  where he was discussing the absurdity of having a relationship with food. He made a point in a question that reverberated with me, “How do you have a relationship with food?”

I have heard this term, but never paid it much mind.

You might think it is just words in a term, but are they?

Does it do you any good to talk to your food? Can your food bring you a lasting satisfaction in life?  What kind of companion exactly is your food?

I have thought about this term, and believe we should stop referring to having a relationship with food and just call it what it is. This relationship that is so hard for people to part ways with is an addiction no matter how you look at it.

You and I both know that this “toxic relationship” is not with healthy foods. Healthy foods cannot be toxic. No, we are talking about foods loaded down with added sugar and unhealthy fats. These toxic relationships with foods are ones we cannot imagine ever giving up. We crave these foods in that relationship. These foods are what we turn to when we are stressed. Celebrations almost always involve sugary foods such as cake and ice cream. Comfort is temporarily found when we consume foods with added sugars.

Eating sugar releases opioids and dopamine in our bodies

If we changed out the word food with the word alcohol in the preceding paragraph, what would we now call this toxic relationship? If you answered addiction, you can move to the front of the class. We do not have toxic relationships with food, we have addictions to poor food choices. That craving you get for sugary foods is the same as an alcoholic gets for a drink. Alcohol also causes the release of dopamine. When you first quit drinking, the lack of dopamine and diminished receptors can lead to feelings of sadness and hopelessness. Is this not also how we feel when we first kick sugar from our diet?

Sugar activates the opiate receptors in our brain and affects the reward center, which leads to compulsive behavior, despite the negative consequences like weight gain, headaches, hormone imbalances, and more. This is an addictive behavior, it is not a relationship with food my friends. Every time we consume sugary foods, we are causing the brain to become increasingly hardwired to crave more sugar. We build up a tolerance like we would with alcohol or any other drug.

Obese man eating chips

Sugar is also much more prevalent, available, and socially acceptable than amphetamines or alcohol, and therefore harder to avoid.

Is it no wonder how obesity is now so prevalent in our society? It used to be that people of a healthy weight were the majority, now the reverse is true.  Today, in the United States, 36 percent of adults are obese. Another 32.5 percent of American adults are overweight. In all, more than two-thirds of adults in the United States are overweight or obese.

Obesity affects 1 in 6 children in the United States.

Around 17 percent of American children ages 2 to 19 are obese. That’s more than 12.7 million American children. One in 8 preschoolers is obese. Children who are overweight or obese are five times more likely to be obese or overweight adults than children of normal weight. This can increase their risk for many chronic diseases and health complications.

If your child has a weight problem, is it a toxic relationship with food?

Or, is it an actual health problem that needs to be taken care of?

Obesity is a medical condition that happens when someone has an excessive amount of body fat. Having too much body fat can increase the risk of getting additional health problems, and it can cause health problems of its own. No amount of the fat acceptance movement is going to change these facts.

Being obese can hinder your quality of life and that of your loved ones. Being overweight or obese will bring about serious health consequences like developing heart disease, strokes, Type 2 diabetes, cancer, high cholesterol, high blood pressure, joint problems, and sleep apnea.

  • There are more than 2.8 million hospital stays every year in the U.S., where obesity is a cause or contributing factor.
  • Approximately 300,000 people die from obesity in America every year.

Why is obesity so prevalent today?

There are many reasons why obesity has become so common. People are eating more processed and high-fat foods that also contain added sugars to make them more palatable. They are eating larger portions, exercising less, and they’re spending more time in front of electronic screens.

Weight Loss Tips for 2021!

If you are overweight, it is not because you have a toxic relationship with food. It is because you have developed a lifestyle centered around foods of an addictive nature and you do not move your body enough to compensate for all the extra calories you are consuming.  By following our entirely free weight loss plan you can lose those extra pounds. Through all of our informative articles, you can learn all about nutrition and how it affects you. After all, the more informed you are, the more likely you are to succeed.

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English Cucumber Salad

My beautiful wife made this English cumber salad the other day. This was the first time I have ever had English cucumbers, and I liked them pretty well. I am not one who normally eats raw cucumbers as I really just don’t care for their taste. But these were different, they are a little sweeter than the common cucumber.

English cucumbers were actually bred to create a cucumber without some of the more undesirable characteristics that this vegetable has, such as a tough outer skin, large seeds, and a bitter taste. They are also known as hothouse cucumber, burpless cucumber, seedless cucumber, and European cucumber.

After being dressed.

Healthy eating is not expensive!

We like to keep our healthy eating as simple and inexpensive as possible. Using fresh vegetables allows us to do so. This bowl of salad that yielded about 6 servings cost less than $6.00 US is filling enough you could make a small meal of it alone. But it pairs nicely with grilled chicken.

Ingredients:
  • 1 – English cucumber
  • 1/2 – red onion
  • 10 ounce – cherry tomatoes

Dressing:

  • 1/2 cup olive oil
  • 1/4 cup balsamic vinegar
  • 1 tbsp. lemon juice
  • 1 tsp – Italian seasoning
  • 1 tbsp. minced garlic
  • salt and pepper
  1. Slice cucumbers and red onion to your desired thickness, then place in a large bowl.
  2. Halve the cherry tomatoes and add to the bowl.
  3. Combine all dressing ingredients in another bowl, and then add to salad and mix well.
  4. Salt and pepper to taste, then either serve right away or place in the refrigerator for a later meal. The longer this salad sits, the tastier it becomes.

Nutrition: 

192 calories per serving,   3.3 grams carbs,   18.4 grams fat,   0.3 grams protein,

Most of the calories in this salad come from the Olive Oil. Olive oil provides many health benefits and we recommend you add it to your daily nutrition.

Olive Oil Facts

From Healthline.com:

  • Olive oil is rich in monounsaturated oleic acid. This fatty acid is believed to have many beneficial effects and is a healthy choice for cooking.
  • Extra virgin olive oil is loaded with antioxidants, some of which have powerful biological effects.
  • Olive oil contains nutrients that fight inflammation. These include oleic acid as well as the antioxidant oleocanthal.
  • Several large studies demonstrate that people who consume olive oil have a much lower risk of stroke, the second biggest killer in developed countries.
  • Extra virgin olive oil has numerous benefits for heart health. It lowers blood pressure, protects “bad” LDL cholesterol particles from oxidation and improves the function of blood vessels.
  • Consuming olive oil does not appear to increase the likelihood of weight gain. Moderate intake may even aid weight loss.
  • Both observational studies and clinical trials suggest that olive oil, combined with a Mediterranean diet, can reduce your risk of type 2 diabetes.
  • Olive oil can help reduce joint pain and swelling from rheumatoid arthritis. The beneficial effects are greatly increased when combined with fish oil.
  • Extra virgin olive oil has antibacterial properties and has been found to be particularly effective against Helicobacter pylori, a type of bacterium that can cause stomach ulcers and stomach cancer.

 

 

“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!

Fast Weight Loss

Lim woman in oversized jeans

Fast weight loss, it seems, is the desire of most everyone who has ever gone on a diet. After years of being overweight, many individuals have become so tired of their girth, they want it gone right now. Life becomes burdensome when you have become too large to fully enjoy it anymore. Obesity brings us many physical and mental health problems, it would be nice to be able to reverse it overnight. But it would also be nice to wake up fabulously wealthy one day too, right? But we know that isn’t going to happen for any of us unless we happen to win the lottery.

Hurry up and weight!

Hurry up and wait is something that we who have served in the military grow accustomed to. We always hurry to complete a task, and then await further instruction. I saw a weight loss meme this morning that made me think of that old adage. People want to hurry up their weight loss, but then what?

What are you going to do once you have reached your weight loss goals?

Have you thought this through?

Are you prepared for the rest of your life now?

soldier standing guard

Being a retired military veteran, I often think out of the box compared to those who have never served. Not that this makes me special, it’s just thinking in terms of my personal life experiences. When I think of military training, I see an analogy between some training and weight loss. But not in the sense you might be thinking. I’m not thinking about our physical fitness training. What weight loss reminds me of is the more specialized training where we become prepared to face more training, or to face the world beyond. No matter the service component, those who want to be Special Forces undergo training for close to a year, before they can actually begin training for qualifications in their chosen field.

That year of training is similar to losing weight. It prepares you for life afterwards, or at least it is supposed to. If you rush through your training and do not grasp what you were supposed to learn, then you are doomed to failure afterwards. Fast weight loss is the same.

woman stepping on scales
Photo by Andres Ayrton from Pexels

Fast weight loss is not good for many reasons.

If the amount of weight you want to lose is significant enough, you will not even be able to fully grasp your new look. And, it is not going to be helpful when people begin asking you if you have been sick or something. Fast weight loss can leave your face looking gaunt which will cause people to assume something must be wrong with you. Is that going to help you?

Unless you are morbidly obese, we do not ever recommend that you try to lose more than one pound of body fat per week. Two pounds loss per week is the maximum we will ever advocate. Anything more than that, and you need to be under medical supervision. Note, this does not apply to the first ten pounds since it is almost exclusively nothing more than water weight you have lost.

Fast weight loss usually comes from fad diets, drugs, or other gimmicks that are not sustainable over time. If you care more about your health than looks, you really need to lose your weight in a healthy manner. When you are only concerned about losing quickly to appease your vanity, you should know that  looking sickly is not a good look.

When you do not rush your weight loss, you will be healthier and you will feel better about yourself. Slow weight loss through healthy nutrition is something you can sustain for the rest of your life. With fad diets, drugs or gimmicks, you will soon regain those lost pounds and then some. Fast weight loss is a losing battle as proven by millions before you. And will be proven again and again by millions after you.

hour glass representing passage of time
Photo by Andres Ayrton from Pexels

Making your weight loss permanent.

As in the military training I mentioned, your weight loss journey needs to be preparing you for the rest of your life. When you begin losing weight, you need to be learning all about nutrition and fitness. You will eventually reach your goal weight, and will need to be ready for maintaining that weight for the rest of your life. You can’t just rush your weight loss and return to your former lifestyle without regaining your lost weight. There is a ninety five percent rebound rate for people who do this. Our mission here at David’s Way is to help educate you!

If you are genetically prone to being overweight, you will need to create a nutritional lifestyle that enables you to keep your weight at a healthy level. People who lose weight and return to their former way of eating will always regain their weight. It becomes a vicious cycle for many.

Fast weight loss is never good, nor permanent.

Click this link for the most comprehensive weight loss method found on the internet. We always have been, and always will be free to all.

Tips to Stop Overeating!

Stressed woman overeating

Stop overeating today!

If we are being intellectually honest, overeating is the reason why most of us have ever been overweight. You know this, as well as I do. We never get overweight from eating small meals. Our girth does not grow when we practice portion control. We gain too much weight when we overeat, that is a simple fact. When we consume more calories than we burn we get larger. This point is not even arguable at most any level. The only caveat being those with diagnosed medical conditions that cause an over abundance of fluid retention such as a sluggish thyroid  that could add a few pounds.  When we are overweight with body fat, it is because we eat more calories than we need.

Now, with all that being said, I know that talking about not overeating is easier said than done. I, myself have always been a volume eater. Large meals are still a part of my daily life, yet I still manage to keep within my caloric needs. With a few simple modifications to how you eat, you can stop overeating once and for all.

Lifestyle modifications to stop overeating.

  1. Get rid of your distractions. Stop eating in front of your television. Do not nibble on foods as you surf the internet. When we eat with distractions,  it is simple to overeat because our minds are in other places rather than on our meal. If you are unable to, or not willing to eat away from your distractions, at least measure out your foods before you sit down to eat. And once your plate is empty, stop eating.Couple eating in front of television
  2. Know your trigger foods. If you know the foods that will trigger you to overeat, do not bring them home with you. Leave them in the store on their shelf. Do not bring home leftovers from a restaurant. When we have trigger foods in our home, it is too easy to overeat them. For instance, cookies are one of my trigger foods. If there is a bag of cookies in my cupboard, I could devour the entire package in short order. It is the same with ice cream for me too. I know that I have little control over my appetite for my trigger foods, therefore I do not ever bring them home.chocolate ice cream trigger food
  3.  Eat low calorie, nutrient dense foods. Fill up on healthy, low-calorie, high-fiber foods to help promote feeling full. The good thing is, you might get full while not exceeding your caloric needs for the day.
  4. Stop eating from containers or packaging. Most of us who have ever had a weight problem are known to do things like this. We might stand at the freezer door, spoon in hand, eating ice cream straight from the carton. How often do you sit down and devour a bag of chips instead of counting or measuring out an actual portion? I have been known to chow down a bag of small, powdered sugar donuts without realizing it until the bag was empty. Colorful cookies in package
  5. Reduce your stress. This is a tough one to do, but at least make an attempt to do so each and every day. I call this “making my world small”. People tell me this is easy for me to say, but they have not walked in my shoes to know. I suffer from PTSD and my lovely wife has breast cancer along with other health issues to deal with. Controlling stress levels are easier when we are proactive about our lives rather than reactive to what occurs around us. We cannot control all events, but we do have control over how we react to them.               Check out our article Stop Emotional Eating for more info!
  6. Eat fiber rich foods. Choosing foods that are rich in fiber, such as beans, vegetables, oats, and fruit, can help keep your body feeling satisfied longer and reduce the urge to overeat. Unfortunately, an estimated 95% of American adults and children don’t meet the recommended daily fiber intake. Women should try to eat at least 21 to 25 grams of fiber a day, while men should aim for 30 to 38 grams a day. In America, the average daily fiber intake is estimated to be 16.2 grams. fiber rich foods
  7. Eat regular meals. Stop thinking you should try to reduce your caloric intake by skipping meals. All this accomplishes is to make you more ravenous, thus more prone to overeat when you do sit down to a meal. Regular meals also helps to keep your blood sugar and insulin levels better managed which will help your satiety during the day.
  8. Keep a food journal. When you write down your food intake, it makes you more aware of how much you consume. It is a manner of holding yourself accountable for every bite that you take. Using a food journal can also help identify situations and emotional triggers that contribute to overeating, as well as foods that are likely to provoke binge eating.
  9. Dine with like minded friends. This can be a tough one because not everyone wants to eat healthier. Many times when we also have overweight friends, they will try to drag us back down with them. They are what we refer to as crabs. The harder you try to crawl out of the bucket, the harder they will attempt to pull you back in.  Seriously, if you have these types of friends, you might want to avoid going to dinners with them. This may not be easy, but looking down at your scale in remorse is not easy either. Choose your battles wisely.
  10. Fill up on protein. Protein helps keep your body full throughout the day and can decrease the desire to overeat. For example, eating a high protein breakfast has been shown to reduce hunger and snacking later in the day. Choosing a protein-rich breakfast like eggs tends to lower levels of ghrelin, a hormone that stimulates hunger .Adding higher protein snacks like Greek yogurt to your routine can also help you eat less throughout the day and keep hunger under control.
  11. Manage your blood sugar levels. Eating white bread, cookies, candy, and other carbs with high glycemic indexes will likely cause blood sugar levels to spike, then fall quickly. This rapid blood sugar fluctuation has been shown to promote hunger and can lead to overeating. By choosing foods with lower glycemic indexes you can mitigate blood sugar spikes and reduce your overeating. Beans, oats, and brown rice are all great options as they are great sources of fiber. If you are not going to stop eating foods containing simple carbs and added sugars, you are not likely to stop overeating.
  12. Either quit, or greatly limit your alcohol intake. Whether you like this or not, we all know that drinking alcohol lowers our inhibitions. It becomes too easy to get off the wagon with poor food choices when we become even a little bit inebriated. And to make matters worse, alcohol can actually make you crave your trigger foods. What would you rather have, a few hours of inebriation with a lifetime of obesity? Or would you rather feel good about yourself and your health for the rest of your life. It is your choice to make.
  13. Plan ahead. We can always plan ahead when we want to. The important thing is to commit yourself to making pre-planning a part of your lifestyle. By pre-planning, we can reduce stress, and always be better prepared for any deviations in life that might come our way. It is a matter of being proactive about your life rather than reactive! With pre-planning you can stop overeating when on the go.
  14. Quit drinking sugary beverages! Have you ever considered how easy it is to consume hundreds of empty calories through beverages? You could be drinking anywhere from 125 to 180 calories per can of soda pop. Just think of the impact that 4 to 5  of these a day will have on your weight. It only takes a caloric surplus of 500 calories per day to make us gain one pound of body fat in a week. Is a soda pop really worth an expanded waistline to you?
  15. Eat healthy fats. We have always advocated eating healthy fats. Not only are they satiating, they are also good for heart health. High fat foods have been associated with weight gain and overeating, however, choosing foods rich in healthy fats can help you eat less. Several studies have shown that adults who consume high fat, low carb diets are less hungry 3–4 hours after meals and lose more weight over time, compared with people who consume diets high in carbs and low in fat. Adding healthy fats like avocados, nuts, seeds, nut butters, and olive oil to your diet may help you feel more satisfied after meals and help you to stop overeating.

Stop overeating!

Overeating can be stopped, but it is going to take a personal commitment to self in order to do so. You really need to consider if the temporary pleasure than comes from the foods we eat are worth the health risks we face from them later in life.

Maple Glaze Pork Chops (sugar free)

This sugar free, Maple Glazed Pork Chop was quite the decadent dinner tonight. Yet despite the sweet flavor, there was zero sugar involved in making them. At David’s Way to Health and Fitness we adamantly believe we can still enjoy terrific foods as an integral part of our lifestyles. yet never feel any guilt or remorse after eating them. All of our delicious recipes are sugar free and healthy to eat.

While this glaze was fantastic on pork chops, it would also be excellent on grilled chicken or pork spare ribs. The garlic and ginger make a perfect complimentary flavor to the sweet maple syrup flavor.

Check out more of our recipes in Loraine’s Kitchen and let us know how you like them!

Nutrition per serving: Calories – 159, Carbs – 3.7 grams, Fat – 10 grams, Protein – 24.2 grams

Ingredients:

Glaze

  • 1/3  cup – sugar free maple syrup
  • 2 tbsp. tomato paste
  • 2 tbsp. soy sauce
  • 2 tbsp. cider vinegar
  • 2 cloves – garlic
  • 1/2 tsp. – ground ginger

Pork Chops

  • 1 tbsp. olive oil
  • 4 – 4 ounce pork chops

Instructions:

  1. Mix all glaze ingredients well in a bowl and set aside.
  2. Brown pork chops with olive oil in a non-stick skillet.
  3. Once chops are done, add sauce to pan and bring to a simmer for 3 to 5 minutes,         then serve with vegetables of your choice.