Tag: nutrition

Hormones and Nutrition

Our Bodies Social Media

Our endocrine system is an amazing messenger that keeps everything up and running with chemical fuels that are more powerful than we can imagine. They regulate our metabolism, energy levels, growth rates, reproductive health and our responses to everything around us. Nutrition plays a role in regulating our hormones, so for optimum health we need to be aware of how some foods can affect this network of “instant messaging” that runs throughout our bodies.

Necessary Nutrient

I frequently hear people say that they have trouble getting enough protein. They tend to fill up on carbohydrate laden foods and as a result, are never satisfied and tend to overeat. Adequate protein is necessary for hormone production. There are 20 amino acids, the building blocks of protein, that are necessary for human life. We can produce 11 of those inside our bodies but must get the rest through what we eat. In order to insure adequate protein intake we need to get about 0.6-0.8 grams per pound of body weight. If you are a weight trainer, you need more, about 0.8-1.2 grams per pound of body weight to insure the strength and muscle gains that you need and want. Some protein will build hormones and some will build enzymes that act as chemical catalysts and other protein will become muscle cells. Eating protein at every meal will reduce your level of ghrelin, a hormone that makes you hungry. Experts recommend getting a minimum of 20-30 grams of protein at every meal. (1)

Eat to Stop Eating

Eating anti-inflammatory foods will increase how well you respond to leptin, the appetite suppressor hormone. Fatty fish, nuts and leafy greens are good anti-inflammatory foods that can improve your sensitivity to leptin and help you stop eating sooner.

Decreased Thyroid Function?

Thyroid hormones determine the speed of your metabolism. Eggs, cranberries, milk, lima beans, potatoes, ocean seafood, dried plums or prunes and yogurt are all good sources of iodine which is necessary for good thyroid function. Always consult your doctor for dietary guidance if you have known thyroid problems and especially if you take medications for thyroid function. These drugs are powerful and the thyroid is a very powerful part of your endocrine system.

A Disturbing Trend

I am becoming increasingly aware of an ever increasing number of young women with PCOS, polycystic ovary syndrome. PCOS is an insulin resistant condition that may be affected by diets high in sugar and refined carbohydrates. At David’s Way we always advise you to avoid these foods. Sugar has no known benefits, promotes insulin resistance and packs on the pounds that add additional insult to your endocrine system. Even simple carbohydrates that do not contain sugar may increase your chances of insulin resistance. I have known of young ladies who want children to be told that PCOS would impact their fertility and yet still, they would not make these necessary dietary changes for their health. There are some studies that show a relationship between PCOS and increased risk of endometrial and breast cancer and cardiovascular problems. (1) Sugar and simple carbs cannot possibly be worth the risks involved in eating them.

Good Fat

Medium Chain Triglycerides are good fats that may decrease insulin resistance. So often people avoid fat, thinking that all fat is bad. We are supposed to eat some good fat. These powerhouses are found in palm and coconut oil.

Always avoid transfats. There is nothing good about them. They are found in baked goods, microwave popcorn, frozen pizza, fast food, vegetable shortenings, coffee creamers, canned biscuits and canned frostings along with other sources. Read Nutrition Facts on your food purchases and avoid these troublemakers.

Monounsaturated fats found in olive oil and nuts are believed to increase insulin sensitivity. I have coconut oil every day in my protein shake and am not hungry for hours afterwards. The healthy fat and protein punch is satisfying and supports muscle development and maintenance for my heavy lifting sessions. I use the liquid oil and it mixes right into my shake easily and gives it a velvety texture.

Naturally Balance Your Female Hormones

These tips that help balance other hormones will help balance your female hormones. Eat good whole foods and avoid sugar and simple carbs and you will immediately notice a difference in the way you feel, especially if you normally eat foods containing empty calories.

Be Proactive

We have so much control over our health including our hormones. We can never have good hormone levels if we don’t give our bodies what they need to make them. When we eat empty calories, foods devoid of nutrition, we set ourselves up for disaster. Take control and reap the benefits of good nutrition today.

(1) https://www.healthline.com/nutrition/balance-hormones#section1

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Eating Out Successfully

The Best Intentions
How many times have you started out for the evening with the intention of staying on your program only to succumb to the party atmosphere in the restaurant and order too much food? Almost everyone has dealt with this. It’s not just you. Why do we allow other people to make or break our health for us? Those choices that you make on the spur of the moment in social situations are critical..
Why?
In 15 studies that were reviewed in 2013 it was indicated that we tend to behave in the manner that we believe to be acceptable or normal. If we associate with unhealthy people who possess unhealthy habits, we will pick up those poor habits. Strangely enough, the behavior continues when we are alone, not only with those people. While we are not going to abandon Aunt Sally whose trying to push her latest bakery concoction on us, we can avoid some people and situations that are bad for us. I once had a “frienemy” who openly stated that she could not tolerate me being smaller than her and left home-baked goodies on my doorstep frequently. I did gain weight, but when I realized what was happening, I lost the weight along with about 250 pounds of ugly fat, the “frienemy”.
Feel-Good Neuros
Many of foods that we tend to binge on are high carbohydrate and tend to boost our serotonin which is a party neurotransmitter. Many anti-depressants build serotonin, so when we binge on these foods, we are self-medicating.
Sugar lights up dopamine receptors all over the brain so when we have finished the high carb pizza and pasta and go for the chocolate cake that was meant for the table to share… we are boosting serotonin and dopamine. These foods are activating the same circuits as cocaine. They are addictive, and we crave them almost all the time if we make a habit of eating them. When one rush wears off, we will look for the hit again. When we continue this behavior, our health will suffer from excess carbohydrate, sodium, sugar and overall caloric intake.
1- How to Navigate Social Situations
When we eat out, we need to set the pace of the evening. Don’t let others who have bad habits take control. It’s all about choices. Make good ones.
1- PLAN I found out years ago that I could make much better choices if I was not blind-sided by the Menu. Nowadays it’s easier than ever to Google a restaurant and peruse the Menu beforehand. You will not be affected by the choices of those around you. Decide what you will order and as soon as the waiter shows up at your table, tell him that you know what you want and order. You have set the mood for the meal uninfluenced by the poor choices of those around you.

2- ORDER BETTER While you may not be able to prevent the bread basket or the tortilla chips from coming to the table, you can order your own healthy appetizer. Order some fresh veggies, such as celery sticks to go with a healthy dip choice. While others are stuffing their faces with high-carb bread and tortilla chips, you can be filling up on healthy foods.
3-AVOID cream based soups, creamy dressings, au gratin, crispy, battered, golden (it usually means fried), tempura, smothered, fritters, crunchy and en croute. En croute is wrapped in pastry!
4- TAKE CONTROL When you order, tell the waiter to bring half of your entree to the table and put half of it in a go-box or just order off of the appetizer menu if you can order small quantities.
5-SNACK The absolute worst thing that you can do is go all day without eating so that you can eat a lot when you go out. I have known many people who do this. This applies to eating with relatives at their homes or yours. Always eat well during the day and have a healthy snack before you go.
6-AVOID “ALL YOU CAN EAT” This is a no-brainer. You know better.
7- DON’T DRINK YOUR CALORIES Drink water. Avoid alcohol if at all possible. If you are determined to drink alcohol, order small without added sugar based mixers. Don’t drink “sweet tea”. I’m from the South and I witness this abomination frequently. Just don’t.
8- FOCUS If you have a favorite dish that you just can’t do without, have it. Have ONLY that, no bread basket, no tortilla chips, no alcohol, no dessert. Get what you came for, eat it and enjoy. Just because you are not eating at home, you don’t have a license to eat everything in the house. Get one thing that you love and focus on that.
Recovery
So, what do you do if you go overboard despite your best intentions? Remember, it’s one meal. Take it in stride and go on. Before you go to bed , be sure to hydrate with water. Be as active as you possibly can be for the rest of the day and the next day. Avoid anymore excess carbs and sugar and excess sodium. In a day or so, you can mitigate the effects of one meal if you get back on your program quickly
Consider Your Associates
While we are not likely to ditch family, there are some people in our lives that are toxic. Surround yourself with health-minded individuals who will inspire you and help you live a healthy lifestyle. Check in with us at David’s Way frequently. We post almost daily and have great tools here to help you along your way. If you have not downloaded the Calorie Counter, do so today. We are always available to answer questions and encourage comments. We will both get back to you and you have the unique advantage of a male and a female perspective here at David’s Way.

Loaded Gun, Ready Triggers

Even if you do not believe in God, you can still enrich your life through the principles of the Serenity prayer. Sadly, a lot people only think of the Serenity Prayer as something said by recovering alcoholics and junkies in their recovery meetings, or when trying to remain clean and sober. I personally try to use this principle in all that I encounter in life. Including control over my appetite and emotions. Like many people in western society, I too have had my own past issues with maintaining a healthy body fat percentage and control over food cravings. I know that Brenda Sue has too. All that we address in our writing has come about from our own unique life experiences, we are not types who will go on and on about what needs to be done about weight management while having never experienced what you are going through too.

Choices!

Friends, if you have been following me long enough, you know that I always place an emphasis on personal responsibility and choosing to do what is right for your health and wellness. When you take personal responsibility for yourself, you quickly learn there are some things you can change for your benefit, and there are some that you cannot. This is a simple fact of life for every single one of us. None of us are special in this regard, some of us just learn to navigate our way around obstacles in life. How this applies to weight management is the mistake many of you make in trying to lose weight is repeatedly attempt to change the things in which you cannot change, and you fail to change those things in which you can. In private communications with our clients, Brenda Sue and I see this insanity just about daily.

Loaded Guns

The big mistake that most people make in trying lose weight is they try to use will power over their cravings. You are not a special snowflake, and the failure of will power is not unique to you alone! If you think will power alone is enough to get through cravings that keep you obese, you are most certainly going to fail!

When in weight loss mode, most people believe they need to learn to overcome their weaknesses by strengthening their will power. While I agree people need to work on strengthening their will power, this in itself is not enough to over ride your cravings for food, nor does your will power do anything about decreasing your body’s ability to store fat. Intense and recurring carbohydrate cravings, as well as the body’s heightened ability to store fat, come from a physical cause.

Cravings and fat storage come from a physical cause!

This physical cause is a direct result of an excess of insulin in your body. Therefore, will power does not come into play in decreasing your cravings for high carbohydrate foods, loaded with bad fats and sodium. Will power does not change the physical workings of your body. While you may over ride your cravings for a short period, if you do not do anything about controlling insulin production in your body, your will power is bound to fail you. Your will power is no where near as strong as the powerful effects insulin has in your system.

Commonly, when people fail at their diets and weight loss because they thought it was a matter of willpower and self control over all else, they are only partially correct. Instead of evaluating why they failed and what they could have done in order instead, they will place the blame on their lack of willpower, or accept blame from others, and then they will simply give up.

An evaluation of self is in fact needed to understand why we fail at weight loss and successful management, but the evaluation must come from a base of knowledge. Without a good understanding of the reason why you fail at weight loss you are bound to begin the cycle of yo-yo dieting all over again. At David’s Way, we have placed a great amount of time into the study of why 98% of people fail at diets, and it is always obvious their futile battles are lost because they either lack the knowledge of how their body works, or they refuse to acknowledge their need to come at weight management from a better, more informed perspective.

Ready Triggers

You must accept what you can and cannot do about your body and the manner in which it handles your intake of food. Know that you are not helpless in this struggle!

Those of us who are addicted to carbohydrates are little different than alcoholics. We cannot change our body’s predisposition to release too much insulin. You might think of your predisposition as a loaded gun that comes literally from the genes you inherited from your parents. However, this genetic message is only a predisposition, or a loaded weapon just waiting on you to be the one who pulls the trigger.  It will not go off unless, or until you personally pull the trigger for it to do so. This is something you indeed have control over. While you are predisposed to release too much insulin, you can control that in which you eat. You can make the choice to quit eating added sugars entirely in order to not pull the trigger on your cravings. You can prevent your blood sugar and insulin spikes by not eating sugar. If you are carbohydrate addicted, you  have to change the way you eat. It may be difficult for the first couple of weeks, but it is not impossible. You have to take the same approach to your carbohydrate addiction the same as one who quits drinking, the same as one who quits smoking. You just have to quit, and not believe that you can ever have control over the substance you never had control over in the first place.

Get your finger off the trigger, damn it!

The biggest way you can derail yourself is by frequently consuming carbohydrate rich foods. Specifically, simple carbs! You have to understand that if you are predisposed to carb addiction, this is for life, just the same as alcoholism.

If you are born with this unfortunate predisposition, the more often you eat carbohydrate rich foods such as starches, snack foods, or sweets (including fruit juices) the more intense your insulin response will be. When you eat carbohydrate rich foods all day as many people with weight issues are prone to do, the high level of insulin will only serve to make you crave more and  more of them. This is a physical response, and is not one of a weak willed individual.

As you continue to eat these carbohydrate rich foods on a frequent basis, your muscles and organs will start to become insulin resistant. This is simple biology, you cannot change this. As you become insulin resistant, both the insulin and the blood sugar it escorts, will be steered away from the muscles and organs that require them, and will subsequently be stored away in your body fat.

In the first stages of insulin resistance, your body’s tendency is going to be weight gain. However, over time, even your fat cells will become insulin resistant which means the insulin and blood sugar remain trapped in your blood stream which will eventually lead to type 2 diabetes if you do not already have it. When you continue to eat carbohydrate rich foods, you are causing your body harm as this vicious cycle will continue repeating itself.

In many people who have been over weight or obese their entire lives, or those who find triggers such as pregnancy, stress, stopping smoking, and medications, will make them crave simple carbohydrates and gain weight easily. For others, we will see that although they might have been a normal weight in their younger years, the simple act of growing older changes their metabolism, which causes their bodies to become more insulin resistant. The damage that can occur from insulin and blood sugar being channeled into fat cells can be greatly mitigated by a low carb, high protein diet combined with vigorous exercise as we promote at David’s Way.

As a carbohydrate addiction progresses, the body releases more and more insulin in a valiant attempt to push through the resistance and force the insulin and blood sugar into the muscles and organs where they are much needed. When you continue to consume added sugar and excess carbohydrates, this extra insulin will lead to more severe carbohydrate cravings, or that feeling of being “hangry”. This is why we say to stop eating added sugars in all foods and to only eat whole foods that you have to prepare yourself. You cannot prevent your body from trying to protect itself from too many “insulin insults”, you cannot stop your body from becoming insulin resistant when you continue to eat too many carbs. This is why your willpower means little if you do not approach healthy eating with the right mindset and armed with knowledge.

Lets take an intelligent approach to our dietary habits.

Of course we still need carbohydrates in our daily diets, especially complex carbs that come from many vegetable sources and even simple carbs from whole fruits. The important point to remember is that when we do consume our carbohydrates, we do not use added sugars, and that we maintain a correct balance of protein and fiber in order to not set off and insulin imbalance which will set off our cravings for more carbs. You can maintain your blood sugar and insulin levels simply by enjoying well balanced meals that provide all the macro and micro-nutrients your body requires for good health. You have to know that all carbohydrate rich foods, including starches, snack foods, and sweet treats and drinks, and even some starchy vegetables when eaten frequently and without balance, can trigger your genetic loaded gun that makes it difficult for you to remain slim and healthy.

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Hungry All the Time?

Stealthy Invader

The first day that I began eating David’s Way, I quit being hungry all the time. Although I wasn’t eating large amounts of sugar , I had not totally removed it from my diet. As soon as I began David’s Way I examined everything that I ate for hidden sugar. Sometimes the sources will surprise you. It works it’s way into almost everything unless we diligently seek it out like a phantom in the night.

Return of Hunger

Several months ago I began a job where I am blessed to have free meals. I carefully avoided all sweet foods and anything that seemed like it might possibly contain any trace of sugar. Soon after beginning this job, however, I began to feel hunger like I had not felt it in a long time. I was mystified. I ate good whole foods and avoided processed foods which are a huge source of sugar. Still, the hunger haunted me.

Revelation

When I considered the menu tonight, I realized that every item on the menu contained added sugar. I had asked for the coleslaw recipe and guess what, hidden sugar. The succulent roasted pork tenderloin was slathered in sweet barbecue sauce. The beans served on the side contained a significant amount of sugar because other employees were talking about how sweet they were. And then, of course, there was cake, which I never eat. Suddenly I realized that many of the seemingly harmless foods that I had been so thrilled to have free were the culprit in my around-the-clock hunger that was coming and going at random, waking me up at night and causing me to examine my diet in intricate detail.

Cultural

There are cultures that put sugar in almost everything. I worked in a private home providing nursing care many years ago and because I was there so much, I became great friends with the cooks. Although their food was incredibly delicious, both of those sweet women literally put sugar into everything they cooked if there was any way possible. The colorful potato salad with finely diced carrots, celery, onions and bell pepper was doused liberally with sugar. So were the green beans,yes, green beans! So were the pinto beans and fried potatoes… Everyone in the house was either overweight or obese and I could not keep my weight under control unless I carried all of my food and ate none of theirs. The added sugar kept me hungry around the clock, just like the hunger that I have been experiencing on occasion since coming to work at my present place of employment.

How?

When we eat sugar, our body responds by secreting insulin to help metabolize it. When the offending molecule is dismantled there is still enough insulin in our bloodstream to be actively seeking a sugar molecule so the natural response of our body is to secrete ghrelin which makes us hungry so that we can balance the insulin. As this cycle continues, we eat at times that we shouldn’t and in larger amounts. Unless we realize what is happening by meticulously tracking every bite of food that we eat, weight gain is soon to follow. I am actively “cutting” right now, trying to get my 18% body fat to about 14%, and I have been struggling to cut without excessive hunger. The hidden sugars in some of the home cooked meals that I have been eating have made my cut more difficult than it had to be. Although this cycle of eating sugar and getting hungry is a bit more complex than I have stated here, this is the gist of it. Eating sugar makes you hungry. You don’t have to be eating desserts and sugary snacks for this effect. Examine your food. Don’t be lazy and just assume that those green beans or that cornbread does not contain sugar. They just may.

Beginning Diet and Fitness

I’m never sure we can ever address the beginning pitfalls of diet and exercise for beginners enough. Afterall, statisitcs show that 90% of people who begin diet and exercise regimens fail them. They might lose a good amount of weight only to regain those pounds and then some once they quit their diets and exercise. Obesity is a chronic condition that we bring upon ourselves, and once we become obese, it is almost impossible for most to ever reverse the trend.

Again, obesity is a chronic condition that we bring on upon ourselves.

We have to take deep personal responsibility for ourselves in order to reverse obesity. The only caveat to obesity being a self inflicted condition is when we have children whose parents allow them to become this way. Of course there are children who are genetically predisposed to obesity, the reality is in western society, we have far too many parents who are lazy in their parental responsibilities. Look around in your grocery store at all the sugar sweetened junk foods that are targeted towards our youngsters. If these products were not selling good, the manufactures would not be producing them for the consumer. If this paragraph pisses you off, and your child is sitting in front of a television snarfing down powedered sugar donuts or anything else sugary, you had best re-evaluate yourself.

If you buy the groceries, you control what your children eat.

It is as simple as that.

We have a responsibility to our children to raise them to be as healthy as they can be. As I stated above obesity is a chronic condition that 90% of people fail at overcoming. As humans, when we become overweight our fat cells do not just puff up, they actually change our biology. Our bodies will respond as if the obese condition is normal for us, and thusly, will begin protecting our fat stores like a mother protecting her newborn baby. It is tough for adults to lose weight, therefore we must do all that we can to protect our children from becoming obese and educate them how to avoid ever becoming so.

Permanently losing weight through diet and exercise is tough, yet is is not impossible.

With diet and exercise we will often say that we wil begin a new routine beginning tomorrow, next week or even next month.

Why? How about thinking that if this decision is important, then begin it right now, as the longer you procrastinate a diet or exercise, the more time you will have to justify putting it off even longer. The perfect moment to get healthy is right now. There is no guarantee you will even see tomorrow. Make it a point to live to your highest potential every day.

Quit over thinking diet and exercise!

Enjoying healthy dietary habits is not rocket science. You do not require any special diet, and you damn sure do not need any fad or gimmick diets that promise you quick weight loss results. Especially if the fad or gimmick requires you to pay money in order to follow them.

Whether you pay for a fad diet or weight loss gimmick or not, plan to lose about 10 pounds the first month as they will often promise you. Next, you should expect to fall off of the fad and then, you can expect to regain those lost pounds with a swiftness.

With every diet, you can expect to lose a good amount of weight in the first few weeks to month and then the losses will rapidly slow down. This happens to everyone wthout exception.

Fad and gimmick diets almost always guarantee up to 10 pounds of lost weight in the first month and this is actually near meaningless in terms of actually getting healthy. With the exception of certain health conditions, your focus needs to be on your body fat only.

The rapid weight loss from fads and gimmicks is almost entirely a result of lost water weight. This loss is a biological response where your body releases water as a result of tapping into your glycogen stores once you have cut back on your calories and carbohydrate intake. Fat mass does not rapidly change in your body and you need to know that your weight can fluctuate by 5 pounds in a single day simply by the amount of water your body is holding onto. You can actually urinate over 4 pounds of urine in a single day.

Get you mind right!

If you are solely trying to lose weight because of vanity reasons, you need to change your thought process and prioroties. Your focus needs to be first and foremost on losing body fat in order to actually live a full and healthy life. By living for a healthy life, your vanity will take care of itself. If your body and mind are healthy, you will appear healthy. If your body is strong you will look strong. There is no faking this no matter what type of clothing you might want to wear through out the year. When you are pudgy, nothing can hide or disguise it.

No special diets or gimmicks are ever necessary to attain a healthy level of body fat.

What is required is personal discipline to not give into the instant gratification, or feeling of reward we receive when biting into a sweet treat. What is required is making your mind up to only consume foods that are nutritionally sound, foods that are not full of empty calories, added sugar and chemical preservatives. Instead of taking the lazy way out for a meal by ordering delivery pizza or going through the local fast food drive through, get your butt off the couch and actually prepare and cook a healthy meal. Cooking a healthy meal does not need be expensive, nor does it take any exotic ingredients, thought processes or complicated steps. You can prepare a dinner of your choice of protein along with any types of vegetables in less than 15 minutes with only a small amount of effort. When you eat nutritionally sound foods, your body will quit it’s cravings for sugar laden junk foods in a fairly short amount of time. You have to decide to make the personal choice of living with a bit of discipline and quit chasing after the instant rewards of junk foods like a junkie looking for his next fix. Make your mind up that you are not going to wimp out every time you spot a candy bar, Given enough time, you will come to understand and appreciate that nothing tastes as good as being fit and trim feels.

If you really feel the need for an occasional treat, you can simply use our blog search function and find a vast array of delicious sugar free dessert recipes. We have either created these recipes ourselves, or modified existing recipes to remove all simple sugars in order for you to enjoy them without ever getting cravings later in the day for simple carbohydrates. Every recipe has been tested before we have published them for your use.

Without going onto any diet, you need to adopt healthy eating as a lifestyle that does not include added sugar or simple carbohydrates unless they come from fruits or vegetable where there is a fiber componenet that regulates how the sugars enter your blood stream. Simple sugars dump into your blood stream which throws your insulin into over drive. Simple sugars, like amphetamines, will give you a pick me up emotionally, then you will crash and crave more. You need to wrap your mind around the fact that you cannot hope to lose body fat to a healthy level by holding onto your unhealthy habits of the past. Odds are that if you became obese because you had no control over your appetite for sugary, high carbohydrate foods in the past, you will not have control in the future. You must get your mind right in regards to living a healthy life over just getting rid of your muffin top that protrudes over your pants top. This is not me trying to be mean, it is reality.

Do not over think diet and exercise!

As with diet, people tend to far over think exercise. Healthy exercise that will help you with getting fit does not require expensive gym memberships, fancy attire, nor high tech equipment.

Get your body up and move it with enough intensity to raise your heart rate into the fat burning zone where you can still have a conversation, only you want your speech to come labored. If you cannot talk, your intensity is too high. If you can speak as easy as you could before beginning your exercise, then you need to pick it up in intensity as you are doing damn near nothing towards burning fat. This is true whether you are walking, dancing, lifing weights or any other activity you decide to adopt.

If you do not know where to begin with exercise, get your tail outside and go for a brisk walk. Unless you have a true physical limitation to preclude this, then there is no reason you can not do it. My 79 year old mother walks a mile and a half every day even when there is snow on the ground. Unless it is pouring down rain when she wants to walk, she gets it done. If it is pouring down rain, she goes when it stops or lets up. This walking requires no programming, no special clothes, no special preparation and costs nothing, yet she reaps many rewards from it as she has a healthy body and mind. I do not care how poor or broke you might be, you can still afford to get out and walk.

If you believe you might want to work into jogging or running, I do advise that you buy a decent pair of shoes desgned for running or jogging. Shoes are something we all need anyhow, so it does not need to be an extravigant extra expense to you. We all need and wear shoes.

For jogging or running, do not put it off until ou can buy yourself any of the popular fitness trackers that so many wear today. The devices are nothing more than a luxury and not a necessity. You can map out a route with the gps on your phone if you want to know your distances. The reality is you need to raise your heart rate into the fat burning zone and then keep it there for at least 30 minutes since it takes 20 minutes to burn through your glycogen stores before your body begins burning fat for energy. A Fitbit or fitness tracker of any type is not going to make you magically burn off more fat.

If you are new to jogging or running, do yourself a favor and ease into increasing your speed, time and distance. Otherwise, you can injure yourself with shin splints, joint and tendon issues. While you need to push yourself, you need to temper this as you stand a good chance of burning out before your body has even began to get close to being conditioned.

Always remember that physical fitness is also about proper nutrition and rest for recovery purposes as I have written about in my article Fitness Triad. If you do not eat enough or get proper rest, you will soon burn out and quit your exercise regimen. The less you have exercised in the past, the worse the problem of burn out will be for you.

I have written numerous articles on the benefits of strength training in order to maintain or build upon your lean musle mass which drives your metabolism to burn fat more efficiently. You can enter key words such as “strength training” into our blog search bar and see everything I have published on this topic. If you decide to incorporate a strength training regimen into your life, whether you are a man or a woman, you need to start out much lighter than you might feel is necessary, and build up in weight, reps and sets slowly. Learning form is first and foremost and must be done with manageable weight and in a rep range where you are not too fatigued to retain proper form. Improper form can hurt you now, or in the futre.

As I have written about exhaustively, you must know that with strength training, nurtition and rest are vitally important.

If you are going to strength train, you need a well rounded program that addresses all of your body and not specific muscles only. If you do a pushing exercise, then you also must do a corresponding pulling exercise in order to not create muscular and strength imbalances that can lead to injury and also just looks bad for the vain. You need to work your body from the tips of your toes to the tips of your fingers and every where in between.

For effective strength training, you need to have a set program and keep a log in order to track your progress. There will be times where you wll stall out, everyone does. With a written record you can look back and see how far you have come. Also, keeping a log is a form of measurement. I always say “what gets measured gets done”.

Fancy and or expensive equipment for strength training is not required. Equipment does not need to be pretty, it needs to be effective and heavy for you. Before going out and buying expensive equipment, try buying used gear online for much cheaper. Strength training is hard work that takes persoanl discipline and great effort. Many people burn out and quit before they even do their bodies any good. There is an abundnace of equipement to be had for cheap as most of it becomes a place where many find a convenient place to hang clothing.

Remember the KISS principle with diet and exercise. Keep It Simple Stupid.

With your nutritional needs, it is difficult to eat enough to gain weight when you eat healthy whole foods without added sugars. It is easy to lose weight when you quit eating foods of convenience. It is easy to maintain a healthy body fat percentage when do not eat simple sugars or processed foods. When you do not bring these products into your home, it does not even take any thought to prepare healthy foods when that is all that you have on hand. If you do not bring cookies and cakes into your home, they are not there to tempt you. If you quit eating added sugar, your body will quit craving it.

If not for the fact I require a certain amount of calories to fuel my physical fitness routine, I would not even count calories. To fuel my routines, I have to actualy force myself on some days to eat enough since healthy whole foods are quite satisfying to the appetite. When your body is getting all of its required nutritional needs, you will not crave anything else. You will not want anything else. This is simple and does not require anything complicated and is maintainable. In fact, the only time discipline is even required is during the period where you are adjusting to no sugar and getting your mind wrapped around living healthy for life.

With your exercise, do not over think what you are going to do. There are programs available on the internet such as Couch to 5K where you can ease your way up from being a couch potato into being able to run in a 5K race in a fairly short amount of time for one example.

Be careful of who and what you follow from the internet though as I have written about in my article Wastes of Time in the Gym. Do not get pulled in by complicated exercises and think you can only find success by doing them too. This thinking is hog wash. For instance, on one very popular weight loss sight forum, there is a very popular character with numerous followers who is always doing push ups where he is hopping around from side to side or in circles while doing them. Or he might be doing foolishness such as doing a few from the ground, then from the tops of dumbbells balanced on end, then back to the ground. All of this malarky might look pretty cool to the uninformed, many might want to emulate him as he appears to be some kind of fitness expert. Yet, he does his push ups with poor form, without going a full range of motion and openly admits that he may soon require shoulder joint replacement surgery. Never fall into thinking you need to be able to do what those who showboat are doing. These showboat exercises are not necessary and can lead to permenent injury. You do not want that for yourself.

Friends, just remember that weight management and exercise takes personal discipline that gets easier over time when you incorporate healthy habits as a lifestyle for good instead of as something temporary with a stopping point. If you focus on a stopping point in order to resume your former unhealthy life habits, then you are doomed to repeat all of them along with a greater fat gain.

Questions and comments are always welcome here!

We have created a forum for you to interact with us and others, we would love to hear from you! All we ask is that topics, and comments remain respectful to all and remain family friendly.

Stop Mindless Eating

What’s In Your Mouth?

So often we mindlessly eat for every reason in the world except hunger and health. Mindless eating often acts as a tranquilizer or an anti-depressant or anti-anxiety drug. Sometimes it’s simply an act of boredom and other times it’s just pure entertainment because it’s natural to like to eat. When we eat mindlessly we usually eat empty calories laden with sugar and salt and very little else, foods that are devoid of real nutrition. As a result, when we make mindless eating a habit we gain body fat and become malnourished most of the time. We don’t have the strength and energy to work out as hard as we need to and so we begin to lose muscle. If we take our health seriously, we must put a stop to this destructive habit.

Ways To Win This Battle

1- Buy small size.

When we open a big bag of chips and set down to watch T.V., odds are that the next stop will be the bottom of the bag. Buy small sizes of snacks and carry only one to your TV chair. If you have to think about getting another, your more likely to resist the temptation to overeat. We eat about 25% less if we eat from small packages.

2- Fix a plate.

When I was growing up, my Mother who was always concerned about mine and my Daddy’s weight, discovered that we would eat less if she fixed our plates and put them on the table. There was no mindless dipping back into the mac and cheese if it wasn’t on the table.

3- Keep the evidence visible!

Keep the plates, packaging and remains from whatever you have eaten in front of you. If you devour a slab of ribs, keep the bones in front of you. You are less likely to eat half of the cake for dessert when you can clearly see the evidence of your gluttony.

4-Choose your dinnerware carefully.

Large plates make your food look small so use small plates. You will eat less. Use tall thin glasses that stretch your drinks visibly. Short, wide glasses encourage you to drink more because you see a small amount and feel entitled to have a little extra. This is critical if you drink alcoholic beverages.

5- Out of sight, out of mind.

Keep healthy foods visible in the front of the refrigerator and cabinet. Some people teach that you should keep empty calorie foods hidden in the back. I teach, don’t have them in your house. It’s easier that way. The decision is made before you start craving sugar.

6-Limit your choices.

Prepare only one flavor, texture or color of food and you will eat less. If we have a variety of foods available in a single meal we will eat about 23% more. We quickly become accustomed to a single flavor or texture so we get bored and stop eating. This is called sensory-specific satiety and it means that we become numb to the same stimulus when we are exposed to it too many times so keep your meals and snacks limited to one food and you will stop eating sooner.

7-Make eating inconvenient.

When food is too easy to get, we eat more. Skip the drive-thru and fix quick, easy meals at home. If you have to prepare it, you will eat less frequently and less in volume. Having to make an effort to acquire food gives us time to consider what we’re doing and hopefully make better decisions.

Keto, Proceed With Caution

Last summer, a family member inquired about my thoughts of Keto. My response was that while I believe it to be a very effective method of losing weight quickly, through research, I felt it was not a method of weight loss and management for the purpose of longevity. While I have no misgivings about one trying Keto over the short term in order to drop weight, I feel it is more restrictive than necessary for healthy weight loss and management. Being restrictive in what you eat means that you absolutely must ensure that you still consume all the nutrients your body requires for good health. Being restrictive means you had better be extra vigilant of your macronutrients, vitamins and mineral intake.

Additionally, with the restrictive nature of Keto, you need to ensure that you are actually consuming all of your caloric needs for the day as fat and proteins are very satiating to the appetite. It is entirely possible that you may find yourself not hungry enough at the end of the day to have eaten all of your calories which your basal metabolic rate requires of you. By the nature of being on an extreme diet, and not feeling a need to count calories as most assume this is not necessary, you could easily find yourself eating at too much of a caloric deficit for healthy weight loss. You can easlily find your caloric needs on our Calorie Counter Pro. Simply enter your basic information and your weight loss, weight management, or even weight gain goals and your daily caloric needs will be calculated for you.

I’m not going to tell you to not use Keto, hopefully you are old enough, and mature enough to make your own decisions regarding your personal dietary habits. But after learning that my family member, who just last year thought she was going to use Keto for the rest of her life began losing her hair, and has now resumed normal eating, I decided to revisit this topic. Of course there are other reasons that could have come into play for her hair loss, I still thought this would be a good time to address some of the pitfalls that can come from this popular diet. When you begin getting caught up in the hype, it is a good time to regroup and do your due dilligence with research before jumping into the deep end of the nutrition pool. I have previously written about Keto and ketosis but will give another take on it in this piece.

Keto is a diet that has been getting talked about by all types of people from dieticians to body builders and any number of folks in between. Keto is a low carb, high fat, and moderate protein diet which places the body in a metabolic state called ketosis. When your body is in ketosis, your liver produces ketones, which replace glucose as your body’s main source of energy. Remember, most peoples diets are much higher in carbohydrates, followed by a lesser amount of fats and protein. Keto usually limits you to no more than 50 grams of carbohydrates per day in order to keep you in ketosis. On keto, your nutritional emphasis is going to be first on fats, followed by protein and then a small amount of carbohydrates from green vegetables.

If, you are mindful of eating enough variety of foods to take care of all of your nutritional needs, you can safely use Keto. However, if you do not take care of your nutritional needs, you are going to likely have problems. Even some who are carfeul with Keto can experience flu like symptoms and a loss of energy for a few weeks in the beginning. Other side effects can include cramps, constipation, heart palpitations, reduced physical performance and hair loss.

I truly recommend you can skip all of this Keto mess and give David’s Way a try. My way is not going to give you these problems, ever. And you are going to lose weight in a healthy manner which means you will lose body fat while maintaining lean muscle mass. You can read up about David’s Way on our home page.

If you look at the Keto Food Pyramid above, you can see that depsite the restrictions, there are still a pretty good variety of foods. The key to making Keto work for you is that you actually consume all of the foods in the pyramid. Foods that you will enjoy are natural fats such as butter and olive oil. Fish and seaood, meat, eggs, cheese and green vegetables will be on your menu as well as those that grow above ground such as cauliflower, cabbage, and cucumbers to make a few.

Now, take a look below the pyramid at all of the foods that you cannot eat while on Keto: bread, pasta, sugar, milk, corn, beans and rice. All foods that are high in carbohydrates. On Keto, your carbs are limited to not exceed 50 grams per day. This means your liver is going to ramp up it’s production of ketones. Bear in mind that if your body produces too many ketones, there is a remote possiblity that you can go into a condition called ketoacidosis which is dangerous, life threatening condition. Non-diabetic ketoacidosis is a rare condition, where all cases have been women who were breast feeding. The reason for this is not fully understood, but lactating women have higher glucose requirements. (1)

Hair loss is a less common side effect of Keto.

You can expect changes in your body and hair when adopting any new extreme diet. As your hormones adjust and your metabolism shifts to burning fat, you might expect to begin shedding some hair. When you reduce your calories a significant amount, your body your body reduces the number of calories used in reproduction of cells and hair growth.

Not everyone will lose hair on Keto!

Hair loss is going to depend on your lifestyle and how your body adapts to the new diet. Some hair loss can be remedied with a good daily multi-vitamin. You can also minimize hair loss by not restricting your calories too much and by ensuring you get plenty of good sleep each night.

Top 9 reasons for Keto hair loss:

  1. Quick weight loss. Extreme weight loss can contribute to hair loss, as the body lacks calories due to changes in food intake which results in a deficiency of vitamins and minerals. Yo yo dieting over many years can take a toll on your metabolism and your hair.
  2. Biotin deficiency. Hair loss and dermatitis are common signs of biotin deficiency. Biotin is a water soluble vitamin essential for hair growth, and helps the hair follicles absorb other vitamins, especially vitamin b which is essential for hair growth.
  3. Alopecia areata. Biotin deficiency can result in alopecia which is a rare cause of hair loss. Alopecia is an autoimmune disease actually linked to food allergies. It can happen at any time and result in total hair loss.
  4. Hypothyroidism. Several studies report Keto may cause thyroid malfunction. Sympoms include hair loss, dry hair, loss of eye brows, abnormal thyroid glands and hormones.
  5. Lack of protein. Protein deficiency mainly leaves its impact on the skin, hair and nails which are largely made of protein. Lack of protein in your diet can easily cause broken hair that is hard to grow. You need a variety of proteins in your diet for assimilation of amino acids to produce keratin.
  6. Iron deficiency can result in hair loss.
  7. Stress can result in poor hair condition. If you stress over losing your hair, this stress can actually make it worse. Stress hormones can also block communication with the hair follicle, which results in melanin absorption and thus, gray hair.
  8. Gut health. While adopting the Keto lifestyle it is important to pay attention to gut health. Leaky gut syndrome can cause major health problems. Ensure your nutrition intake and current lifestyle are contributing to good gut health.
  9. Not consuming enough calories. Lack of calories via quality fats can result in diverse hair issues. A deficiency of fat soluble nutrients can also cause the hair to split as well as leading to dry scalp.

Many people adopt Keto as a short term weight loss plan and as a lifestyle. Many people have adopted Keto and never have a single issue as they are ensuring their caloric intake as well as all their macro and micro-nutrient intakes are adequate for their body’s needs. While I whole heartedly believe my methodology is far superior to Keto as a lifestyle, I will leave you with the advice to proceed with Keto armed with full knowledge and caution. If you can afford to, I would advise that you visit your doctor for check ups and blood labs every 6 months in order to catch any potential issues before they can have a drastic effect on your health and well being. I actually would encourage everyone, no matter their dietary habits, to get at a minimum annual check ups. Check ups and proper blood labs will tell you how your body is doing. When you know what readings are off, you can then make it a point of personal responsibility to turn them around.

Life is full of choices my friends.

Choose wisely.

(1)nutritionadvance.com

You Have The Power

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Let’s Get Real

I am an Encourager by nature. I prefer to write articles that spur you to make positive changes through mostly positive reinforcement. Unfortunately, there are situations and statistics in my environment and the world at large that require my attention today in a whole different way. A large part of the Earth’s population is eating itself to death. Today I am appalled at the disease and dysfunction that we bring on ourselves and on those that we profess to love. I am not guiltless in this offense. It has only been in recent years that I have quit bringing sugar into my house. When we truly realize how destructive empty calories are, we are accountable for that knowledge. Who is depending on you to make healthy choices for them? Who needs you to live a long time and be healthy? Are you being accountable?

Childhood Overweight and Obesity

As of a 2016 World Health Organization study (1) there was an estimated 41 million overweight children in the world under the age of five. Think about that. Children that are solely dependent on adults to feed them are overweight. That is the caregiver’s fault. These children are more likely to develop noncommunicable diseases like diabetes and heart disease at a younger age and carry those diseases into adulthood. When we allow our children to dictate their menu to us, we are setting them up for a lifetime of ill health. When we pull up to the sign at the drive-thru and they start screaming for “dessert with that” it’s all too easy to give them what they want in an effort to keep peace. The answer to this dilemma is to drive past, not through, and make a quick meal at home. A cold cut sandwich made with high quality sandwich meats is better than that carb laden kid’s meal that they are wanting. I have noticed that quite often when children get these meals, they want to upgrade the dessert into a huge adult portion such as a milkshake or a cookie as big as your head. When this happens the already negative health impact of a lot of these meals skyrockets. Since it’s so hard to deal with these temper tantrums of a sugar addicted child at the window, just go home. You can make a meal in the time that you would set at the drive-thru at rush hour. It’s not quick to get through that line. Keep chicken tenderloins on hand and saute them and give them a serving of a dipping sauce that they like. Most children love a baked potato with their favorite toppings. That takes 15 minutes. Open a can of green beans and let them simmer until they are almost dry while you are preparing the chicken and potato. BAM! Dinner in less time than you would have set at the drive-thru. We have to rethink our habits. We have been duped into thinking that fast food is fast. No, it’s usually not and then you have to consider the time and money that you will almost certainly be out when that child gets sick more often. Is this a price that you are willing to pay?

Just the Facts

According to the World Health Organization, (2) raised Body Mass Indexes increase the risk of breast, colon, prostate, endometrium, kidney and gallbladder cancer. Overweight and obesity have adverse effects on blood pressure, cholesterol, triglycerides and insulin resistance. The risk of coronary heart disease, ischemic stroke and Type 2 diabetes mellitus increase steadily in relation to an increasing BMI. Mortality rates increase with increasing degrees of overweight and obesity. So often we try to rationalize our behavior but is the cost of gluttony really worth the extra food and sugar. Sugar is so calorie dense that it causes rapid weight gain. As each fat cell is born, there is a chance of error in that individual DNA code. If that happens, you may have cancer. Cancer is a healthy cell that got the wrong code. Sugar can increase your odds of developing cancer simply by increasing the number of times that you generate a cell. When you create more cells, there’s more chances for your body to get this wrong.

What Happened?

In 1975 the obesity rate for men was around 3%. In 2016 that rate had risen to 11%, more than triple the rate in 1975. In 1975 the obesity rate for women was 6%. In 2016 that rate had risen to 15%, almost triple. We always hear about the obesity of the United States, which is absolutely staggering at 36.2%, but there is a key to a contributing problem for the world at large when you look at the “Countries with the Highest Prevalence of Obesity” chart (3). There are small Pacific Island nations that top that list. Most of their food is imported and expensive but fast food restaurants offer cheap food. There are Middle Eastern nations that also top that list in an area where western fast food is being increasingly welcomed and embraced. How many times per week do you or someone you love frequent the drive-thru? Do you see a pattern here? I have observed this problem repeatedly in my dealings with obesity, including my work to help an obese family member. The high salt, fat and sugar in most fast food creates a fast preference for these foods that borders on addiction. We gravitate towards these foods as much for the dense caloric intake as anything else because we have an instinct to pack in the calories to survive. In a world where food is scarce this instinct preserves our lives but in this world where so much food is available to so many, this instinct that is meant to sustain us becomes a nail in our coffins.

Dementia

It is a known fact that co-morbid conditions that arise from obesity such as insulin resistant diabetes, hypertension and cardiovascular disease have negative consequences on the brain. A high BMI does increase the risk of dementia because of the hormone compounds that are secreted by fat cells. This is an area of ongoing research but as the BMI has increased, so has the incidence of various dementias. In my lifetime, the rate of both has soared.

Be Responsible

Look at the list in the first paragraph of this article, various cancers, heart disease, diabetes, is that the life that you want for yourself or for anyone that you love? We are so much more powerful than we understand. We hold the power of life and death in our hands so much of the time. Do you realize that you are the most powerful being in your life? Regardless of your situation, when you take control of your health and the health of those that you are able to influence, you become a superhero. Your resources may be limited. Your situation may be beyond difficult. You are still the most powerful being in your Universe. Take control and change the future for yourself and those you love.

(1) https://www.who.int/dietphysicalactivity/childhood/en/
(2) https://www.who.int/gho/ncd/risk_factors/overweight/en/

(3) https://www.worldatlas.com/articles/29-most-obese-countries-in-the-world.html

Why Do I Even Care About Your Obesity? Our Children and Our Future as a Nation

Why in the hell do I care about you?

Why do I give a damn about helping you to manage your weight through good lifestyle habits of proper nutrition and physical fitness?

Because obesity is a human tragedy unfolding before our very eyes.

Every year, the percentage of people who are overweight, obese, or morbidly obese continues to unnecessarily rise. Every year our expenses for medical care continue to rise as well. We can sit around and bitch about Big Pharma, Big Medicine, Big Insurance and the government all day long. Yet, none of this bitching ever addresses our own personal responsibilities towards our health care expenses. If you are broke from health care expenses, you had better take a deep look inward towards how you live your life. If you have a gluttonous appetite and do no exercise, you are solely responsible for your health problems short of a few maladies.

Our lack of control over our own damn appetites is killing us.

Our lack of self control and discipline causes our obesity which is directly responsible for causing inflammation in our bodies, type 2 diabetes, heart problems, fatty liver, metabolic syndrome, cancers and more. Every bit of this is preventable if we gain control over our appetites and move our asses with exercise. Movement that gets the blood flow going with an increased heart rate. Movement that burns off your glycogen stores and then fat. Movement that does not accomplish glycogen and fat burning is better than nothing at all, yet is damn near useless in helping you to live a healthier life. Counting actions such as running your vacuum cleaner as exercise is not going to win you any prizes, it will not even get you into second or third place. Nope, this kind of movement only means that you are just one step ahead of the total couch potatoe. Maybe not even that much.

Your life will always become the business of someone else when you are careless with it.

You might think your life style is no business to anyone else, but what happens when you need extended care from family, friends or health care professionals. Can you say it is still not their business how you live? If you believe you can, you are some kind of selfish. Your actions will always impact others in your life. Even when we step up to care for our loved ones with no complaints, and provide care for you out of pure selfless love, your lifestyle descisions can and will affect others. This is a truth in life you can not avoid. Even if you decide to live as a hermit and die unattended and alone in your home, someone will have to live with the mental impact of delivering your corpse to the morgue. Hopefully, you have not decomposed too far when they arrive to retrieve your body.

Obesity is dooming our children to a life of illness.

According to the Center for Disease Control (CDC), in the United States, the percentage of children and adolescents affected by obesity has more than tripled since the 1970’s. Nearly one in five school age children and young people (6 to 19 years old) in the United States are obese. This is unsatisfactory and unnecessary as obesity is preventable. Parents, if you are allowing your child to become obese, you are doing them no favors in life.

About 25% of children in the United States aged 2 to 8 years have a chronic health condition according to CDC. They have chronic health conditions such as obesity, asthma, behavior/learning problems, and other health conditions that can all be traced back to unhealthy and improper nutrition and lack of physical activity.

Parents, you owe your children guidance in living healthy. While they can recieve nutritious meals in school, you have a responsibility to feed them healthy foods at home. Get rid of the Pop Tarts and sugary cereals that you are feeding them for breakfast. And for heavens sake, quit feeding them from fast food drive throughs simply because you are too lazy to prepare a porper meal for them at home.

If you have the time and money to feed your kids from a fast food drive through, then you have the time and money to feed them a healthy home cooked meal. Using the reasoning that you are too tired to feed them healthy is a lame ass excuse that comes from laziness on your part. Your children deserve better out of you.

From US Library of Health and Medicine, Nation Insitute for Health:

Psychological disorders such as depression occur with increased frequency in obese children. Over weight children, followed up for 40 and 55 years were more likely to have cardiovascular and digestive diseases as compared to those who were lean.

Let this sink in to your thoughts for a few minutes. If you do not do anything to contribute to your childs good health, if you let them eat crap foods and not exercise, you are directly responsible as a parent for their current and future health problems. If reading this causes you to be angry, I really do not care because the anger can only come from you not accepting your parental responsibilites to your children. Being as your children did not ask you to bring them into the world, you must place their well being first and foremost over everything else in life.

Ponder this young lady’s sad story I found on a weight loss forum:

I am currently 348 lbs. I am 23 years old.

I have major health problems associated with my weight. I have major heart issues, my heart rate gets up into the 200’s with me just standing up. I have type 2 diabetes, I have chronic pain in my bones and muscles. I have been obese since I was a kid.

I suffered from depression and anxiety growing up. I was bullied a lot. I had suicidal thoughts when I was just 8 years old. Food was, and still is a gateway to ease the pain.

I have two beautiful children. But, I am unable to care for them on my own. I can’t enjoy my life. My days are mostly sitting around watching everyone else live. I am unable to exercise due to my heart rate. But, I was told that if I lose 45 lbs, they will do a pacemaker. I’ve seen multiple heart doctors. And all have suggested weight loss surgery.

This is a truly sad story, and it is not unusual in it’s very nature when you follow any type of weight loss/management social media forums. Read this young lady’s story again and consider how many lives are being affected here. Seriously consider what lifestyle actions could have been taken to prevent this unfolding tragedy. If you are a loving parent of a child who suffers from obesity, please love them enough so this does not become their sad life story too.

The Marshmallow Test for Instant Gratification

One Marshmallow or Two?

The American psychologist, Walter Mischel, conducted a test using four-year-old children in the 1960’s. In this test, he placed a marshmallow directly in front of the child and told them that if they could wait 15 minutes before eating it, he would give them two marshmallows. He was able to track these children for many years to study their success in life. What the Marshmallow Test revealed is that the children who could delay gratification had better lives overall. They could more easily resist temptation, have better social relationships, cope with frustration better and had higher levels of performance in all areas of their lives including higher SAT scores. (1) Is it any wonder that being unable to motivate yourself to keep going past the drive-thru and cook a wholesome meal at home does not create the life that you want?

I Don’t Feel Like It

Instant gratification is the habit of doing what feels the best right now. Don’t feel like working out? If you are prone to instant gratification, you will skip it. You will be more likely to sit in your recliner and order an extra large pizza with everything, open a six pack and turn on whatever you are binge watching at the moment. This behavior won’t get you closer to your goals. In the long run, it will cause you to abandon your health incentive because you will feel like it’s hopeless. I can’t think of a single time that I just couldn’t wait to get under that heavy barbell. There is always a sense of apprehension about it. There is a part of me that would love to do something, anything, else but I know that nothing else will ever get me the body and state of health and strength that I want so I drag myself down those stairs to the dungeon and give it everything I’ve got. I have lived the other way. There is never a feeling of satisfaction in instant gratification. As soon as one thrill is satisfied, you will always want something else that you don’t have. Unfortunately, quite often it’s a better body. That pizza and gallon of ice cream did not satisfy that deep longing to be healthy.

Pain/Pleasure

The core of instant gratification is the desire to avoid pain. When we deny ourselves something that we want in the moment for a long-term goal, we experience pain. In order to avoid that, we may give in to the temptation at hand. However, there is nothing like seeing long term goals come to pass. The hard work and blood, sweat and tears poured into the creation of a dream cries to be rewarded and when those goals begin to materialize they are so much better than those short-term goodies. I spent years on the treadmill of do-over, you know, I started a “diet” in the morning and by evening I needed a do-over because I simply would not walk away from some sugar- laden treat that called my name. Once I gave into that, the sugar made me crave all kinds of foods and plenty of them. It was not until I made the commitment to myself of quitting sugar that the habit of instant gratification was defeated in my life.

Steps To Freedom

There are proven ways to escape the trap of having to be constantly gratified like a crying infant. (2)

1-Know exactly what you want.

Once you decide this, figure out what is necessary to achieve your goal.

2-Determine your obstacles.

Don’t go around people who will deter you from your goals. If they want you to join them in unhealthy behaviors, they do not have your best interest at heart. Most likely, they want to control you, your time or your money. They are not your friends. Don’t carry food and drinks into your home that you don’t think that you can resist. Don’t say, “It’s for the kids.” “The kids” don’t need it either.

3-Develop a network of support that will truly support your health initiative.

This blog is FREE. Read this blog. We have hundreds of articles and healthy, sugar-free recipes here for you. “Search” any word or topic that you need to know about and articles or recipes will pop up. We will answer your questions through direct contact on the “Contact” button on the “Menu” or through “Comments” on each article. You are not alone. There is a “Forum” on the “Menu”. Click there and start a thread. We will also reply there.

4-Make some rules and guidelines for yourself.

If you know that you won’t work out after work then get your butt up and do it before work, with your doctor’s permission, of course. If you think that you can’t pass Krispy Kreme without stopping then reroute your trip. Set yourself up for success, not failure. You will set yourself up one way or the other. It’s up to you.

5-Give yourself positive reinforcement, or rewards.

When you have been successful at pressing past these temporary indulgences towards your ultimate goals, go ahead and get that gym membership or that equipment for your home gym. Get what you want. You have earned it. Buy those great workout shorts or those microweights that you have been wanting for so long. When you positively reinforce a behavior, it becomes a habit. Make it good habits.

Which is more important to you, a temporary soothing of your senses or a successful life?

Which is more important to you, dissolving into the ethereal swirl of confectioner’s sugar and hydrogenated oil atop the cupcake built for four, or being able to walk from your car into the store?

Which is more important to you, life or death?

Your choice.

It’s up to you.

(1) https://study.com/academy/lesson/delayed-gratification-definition-lesson-quiz.html(2) https://blog.iqmatrix.com/instant-gratification