tag:blogger.com,1999:blog-46584673667911761422024-02-20T01:51:10.447-08:00Heather's Weight Loss JourneyHeather Spoonheimhttp://www.blogger.com/profile/07779414156250200057noreply@blogger.comBlogger72125tag:blogger.com,1999:blog-4658467366791176142.post-32421751335527873072018-08-11T20:20:00.000-07:002018-08-11T20:20:08.278-07:00Added Sugar: BMI = 27.0<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyX4wcRMyJ4L406P00DgEXfiJsmNTaw6ec5jMGHvUYjsBIER7r51CN0mzxxCzwqrWJN1cSE6rQdQSkfHsF3Ow7fr1PIBPyjRLA_MjG2-Pf0csRQXM23O7YLPXeCvSNl7h8btDu000SorE/s1600/20180725_143032.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyX4wcRMyJ4L406P00DgEXfiJsmNTaw6ec5jMGHvUYjsBIER7r51CN0mzxxCzwqrWJN1cSE6rQdQSkfHsF3Ow7fr1PIBPyjRLA_MjG2-Pf0csRQXM23O7YLPXeCvSNl7h8btDu000SorE/s320/20180725_143032.jpg" width="320" height="240" data-original-width="1600" data-original-height="1200" /></a></div>
<p>Sugar is sugar, but not all sources of sugar are equal. I recently encountered someone who argued that there is no chemical difference between the fructose in their sugary beverage and the fructose in the fruit that I eat at breakfast. While they were right about fructose being fructose, they were very wrong in thinking that it doesn’t matter how you source that fructose.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_GmuMmLhZ4ZFfml33orDkb8YlwlyQ8-2oUAgG-hiweMMBZu_PZCaEQhm-rRDumvD1EfbmDY1nOVl-2Q1IMcJXb1M2ZG2edj-Ah6L6Y5JDF9nYRTyPmShpAkJeVgF2-VkzqlNE132-qU8/s1600/20180725_142947.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_GmuMmLhZ4ZFfml33orDkb8YlwlyQ8-2oUAgG-hiweMMBZu_PZCaEQhm-rRDumvD1EfbmDY1nOVl-2Q1IMcJXb1M2ZG2edj-Ah6L6Y5JDF9nYRTyPmShpAkJeVgF2-VkzqlNE132-qU8/s320/20180725_142947.jpg" width="320" height="240" data-original-width="1600" data-original-height="1200" /></a></div>
<p>To begin with, sugar is not an essential nutrient – it is nothing more than a source of empty calories. The can of soda pictured above contains more sugar than the bowl of fruit next to it and no other useful nutrients. Both are sources of sugar, but the bowl of fruit provides essential fiber, vitamins and minerals. Also, that bowl of fruit fills my belly much more than a can of soda ever could.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmPmged10snoINXYGyLZvrO4GHMu5h3w1CI9Z_HT1Whr77bxiLaDjmWrnkyU86H9BUOOB15rkViYbFwdYg1cQocNvOWALWSY20Otq-BLu2H2dtUb_WmRP8RhS1IJN1lPXmGb-KKunolgQ/s1600/20180725_143046.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmPmged10snoINXYGyLZvrO4GHMu5h3w1CI9Z_HT1Whr77bxiLaDjmWrnkyU86H9BUOOB15rkViYbFwdYg1cQocNvOWALWSY20Otq-BLu2H2dtUb_WmRP8RhS1IJN1lPXmGb-KKunolgQ/s320/20180725_143046.jpg" width="320" height="240" data-original-width="1600" data-original-height="1200" /></a></div>
<p>Even though that bowl of fruit contains lot of great micronutrients, that doesn’t mean you can eat as much fruit as you want. The Canada Food Guide recommends that I eat 8 servings of fruits and vegetables per day. It also recommends that I include one serving of dark green and one serving of orange vegetable in those 8 servings. That means that if I skip all other vegetables, I should only have 2 bowls of fruit as pictured above.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHens6PHosnXYk2oGgHXY55H_9U80roMDyMlcg2eTO5Sz6D9MEWf5kvqFA7ah1JiPtYugVcyurSU0jurEAGzOaboberIdfo8FE7rUWtpJHgUe3rJdAERzGCcJ5sTzP1m5lYrQNsLzbSmY/s1600/20180725_143032.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHens6PHosnXYk2oGgHXY55H_9U80roMDyMlcg2eTO5Sz6D9MEWf5kvqFA7ah1JiPtYugVcyurSU0jurEAGzOaboberIdfo8FE7rUWtpJHgUe3rJdAERzGCcJ5sTzP1m5lYrQNsLzbSmY/s320/20180725_143032.jpg" width="320" height="240" data-original-width="1600" data-original-height="1200" /></a></div>
<p>If I choose to have a sugary beverage in place of fruit, then I am cheating myself of essential nutrients. If I choose to have a couple of sugary beverages as well as all that fruit, then I am simply doubling or tripling my sugar intake for the day. Not all sources of sugar are equal.</p>
<p>By the way, I am now 6 weeks into my experiment of eating an extra 900 calories per day and I’ve put on 3 lbs. I think that I will have gained nearly 5 lbs by the end of August and then I intend to cut out that extra 900 calories to see if my rate of weight-loss goes back to what it was in the early days of my reformed diet.</p>
Heather Spoonheimhttp://www.blogger.com/profile/07779414156250200057noreply@blogger.com0tag:blogger.com,1999:blog-4658467366791176142.post-65191827862801347212018-08-04T19:45:00.000-07:002018-08-04T19:45:05.867-07:00Metabolic Adaptation: BMI = 26.9<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLhaRap2OAgbXZHutYDc1JrCl4tybBnn0SlEmI50InGpsOw-s7Dt7ueHYp2gcEm-nBtdxKG42Bm4H4BU8QaE-FW3K10JBMQD1tcWiN-x8kl4kX8NNaR0aNKfJo3eWNp8ZumSgOVsoN5f0/s1600/BMI_Chart.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLhaRap2OAgbXZHutYDc1JrCl4tybBnn0SlEmI50InGpsOw-s7Dt7ueHYp2gcEm-nBtdxKG42Bm4H4BU8QaE-FW3K10JBMQD1tcWiN-x8kl4kX8NNaR0aNKfJo3eWNp8ZumSgOVsoN5f0/s320/BMI_Chart.png" width="320" height="195" data-original-width="853" data-original-height="521" /></a></div>
<p>In the first 100 days after I changed my diet, I lost 60 lbs. I went from eating about 4000 calories per day of comfort food to eating about 2500 calories per day of mostly healthy food with some snacks that I slowly cut out of my diet over the first 7 weeks.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNyhyphenhyphenMs4qpD2uyuhnBKMkWEa1Y1SyEaNLMNBUvJG9M6EaT9e7HbdINGY0C6TxO9VXrc1s7qdR662kny7NgBYMSuXif4O3OzeeBtyMlll8QN89ZKidlm_IvaQcYc0g04hu5Ve3Iv8HnOQU/s1600/20170911_180809.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNyhyphenhyphenMs4qpD2uyuhnBKMkWEa1Y1SyEaNLMNBUvJG9M6EaT9e7HbdINGY0C6TxO9VXrc1s7qdR662kny7NgBYMSuXif4O3OzeeBtyMlll8QN89ZKidlm_IvaQcYc0g04hu5Ve3Iv8HnOQU/s320/20170911_180809.jpg" width="291" height="320" data-original-width="1000" data-original-height="1101" /></a></div>
<p>In the second 100 days of eating a healthy diet I lost about 25 lbs. During that period, I went from eating about 2500 calories per day of fairly healthy food with some cheating, to eating about 1800 calories per day on a very balanced diet with very little cheating.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHgv4rWTkGuhKz2ePXzE359qIGU4n7znbG_Wr20p6KB5mrEIRU1QtLjsdMbMC-jfAdd2RFLIo0T36B6zkb7MQ1gDKJLSBzfXEKZM47IdNSJNdtAqg4BkGquCtUnJfkrBgF_IYx4JZlzMI/s1600/21551815_1673807365984241_8856223292022468128_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHgv4rWTkGuhKz2ePXzE359qIGU4n7znbG_Wr20p6KB5mrEIRU1QtLjsdMbMC-jfAdd2RFLIo0T36B6zkb7MQ1gDKJLSBzfXEKZM47IdNSJNdtAqg4BkGquCtUnJfkrBgF_IYx4JZlzMI/s320/21551815_1673807365984241_8856223292022468128_o.jpg" width="320" height="207" data-original-width="1546" data-original-height="1000" /></a></div>
<p>In the third 100 days I lost about 12 lbs, eating an average of 1800 calories per day of very healthy food. The forth hundred days were about the same, as were the fifth 100 days. I’m now well into the sixth 100 days of eating right and several weeks ago it became apparent that I was unlikely to lose 10 lbs by the end of this phase.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqaxrhAsf8JcSRBx5FLCPJkY_4GPuh8Lv-oz_NbuHiOfooWrl81rK7x2wSh1xO8gfP0d4ZLlX-s_N6pE90o3tAX7Gf9XEhhw1lU07yZulhE9iabYdMttEnO5zMvYKBNU1tqYN2qAtXS2k/s1600/20171216_181951.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqaxrhAsf8JcSRBx5FLCPJkY_4GPuh8Lv-oz_NbuHiOfooWrl81rK7x2wSh1xO8gfP0d4ZLlX-s_N6pE90o3tAX7Gf9XEhhw1lU07yZulhE9iabYdMttEnO5zMvYKBNU1tqYN2qAtXS2k/s320/20171216_181951.jpg" width="320" height="240" data-original-width="1600" data-original-height="1200" /></a></div>
<p>So how did I go from losing 60 lbs on a 2500 calorie diet to having trouble losing 10 lbs on an 1800 calorie diet that is healthier than ever? Then answer, it seems, is that my metabolism is adapting to a diet that has been very static over the past year. My instincts keep telling me that I need to eat less, but each time I cut back, my weight-loss plateaus. Because of this, I’ve decided to eat more!</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2f0-v7GKG9-3lNF1cAXvLqVstDp-zSKTQtxST6QAgSMR5ootpGn5xsBeh2GS1AmSzrlvMzrplF7DYvfOXTOHD2YhU9suUFh4y9WgHuSZJL5Kv8dDldOKKdXvQVRgZhz3M3Cp38HI7sCk/s1600/20180731_170242.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2f0-v7GKG9-3lNF1cAXvLqVstDp-zSKTQtxST6QAgSMR5ootpGn5xsBeh2GS1AmSzrlvMzrplF7DYvfOXTOHD2YhU9suUFh4y9WgHuSZJL5Kv8dDldOKKdXvQVRgZhz3M3Cp38HI7sCk/s320/20180731_170242.jpg" width="320" height="240" data-original-width="1600" data-original-height="1200" /></a></div>
<p>About four weeks ago I decided to try to increase my calorie intake to 2700 calories per day. The biggest change is the portion of pasta that I now eat. I’ve increased the portion of my pasta lunch from 450 calories to about 800 calories.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgB6xYJNpCuhpIP5XcuhqglaLDLXnpOA0EKPG87LikJuHqzRcrjZC6nMrIpUQggdt9mZvJkbM4Ka8WqMaC2vO0xF8313D5lukwjRn1L-Pdcamatfet5BF2xushfwLy-OqAOP4Ex6q-ndOE/s1600/20180801_154817.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgB6xYJNpCuhpIP5XcuhqglaLDLXnpOA0EKPG87LikJuHqzRcrjZC6nMrIpUQggdt9mZvJkbM4Ka8WqMaC2vO0xF8313D5lukwjRn1L-Pdcamatfet5BF2xushfwLy-OqAOP4Ex6q-ndOE/s320/20180801_154817.jpg" width="320" height="240" data-original-width="1600" data-original-height="1200" /></a></div>
<p>It’s hard to eat 800 calories of pasta and sauce, so to ensure that I get up to 800 calories I add some grated Padano cheese.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEXqLtTgcKEZLbTrGi0nezsAvr_vxV1wA5vRln0fPjOZ4ugEE6bhEjmwO_xJXvFZ6p7RI-AVMbPlQp6Cv0ToYPyAjAA-SAxeTRD_ZgRwtf5CdR_Q0OjhtrTof8EEsbl9EfIB1iCQf7yy8/s1600/20180719_112851.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEXqLtTgcKEZLbTrGi0nezsAvr_vxV1wA5vRln0fPjOZ4ugEE6bhEjmwO_xJXvFZ6p7RI-AVMbPlQp6Cv0ToYPyAjAA-SAxeTRD_ZgRwtf5CdR_Q0OjhtrTof8EEsbl9EfIB1iCQf7yy8/s320/20180719_112851.jpg" width="320" height="240" data-original-width="1600" data-original-height="1200" /></a></div>
<p>I’ve also increased the amount of fruit I have at breakfast, and increased my portion of hot cereal a bit, increasing my breakfast from 650 calories to around 850 calories.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqgsBEVE5e3Hb6zJcL_CnKRbw0dfLQuHVB5lVp9eM4uPBT_mTisFMk4przZ32LpDP0aqI1Dvr6uYm2g6_8Zs602Ly-TXUa23l3XBKdv7_irc-bGVoQk75hevDmY5MEDJMDcrh2zv5ZT_0/s1600/20180702_170554.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqgsBEVE5e3Hb6zJcL_CnKRbw0dfLQuHVB5lVp9eM4uPBT_mTisFMk4przZ32LpDP0aqI1Dvr6uYm2g6_8Zs602Ly-TXUa23l3XBKdv7_irc-bGVoQk75hevDmY5MEDJMDcrh2zv5ZT_0/s320/20180702_170554.jpg" width="320" height="240" data-original-width="1600" data-original-height="1200" /></a></div>
<p>At supper, instead of adding my protein to my veggies, I put it in a sandwich of whole grain bread, which adds an extra 100 to 200 calories more than eating my veggies with crispbread.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgy3tK7fxtCNV0QreUjI5GFs2bmSkP7n5zAZsYAuGIF6-n4EgwLGMIrZbL1ZWRhsDPDUMzm66M8vSOT-2Z8DBNn88muY3IkbRiEH7hfXyI22tIDe9isNLL4puT4u3IquWGza_2TAShcLg0/s1600/20180619_164704.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgy3tK7fxtCNV0QreUjI5GFs2bmSkP7n5zAZsYAuGIF6-n4EgwLGMIrZbL1ZWRhsDPDUMzm66M8vSOT-2Z8DBNn88muY3IkbRiEH7hfXyI22tIDe9isNLL4puT4u3IquWGza_2TAShcLg0/s320/20180619_164704.jpg" width="320" height="240" data-original-width="1600" data-original-height="1200" /></a></div>
<p>Since it takes a deficit of 3500 calories to lose a pound of fat, one would think that eating an extra 900 calories per day would cause me to gain almost 2 pounds per week. As it turns out, however, over the past 4 weeks I’ve only gained about 2 pounds, and most of that was gained in the first 10 days.</p>
<p>What I’m trying to do here is get my metabolism to adapt to 2700 calories per day. I’m hoping that if I keep eating like this until the end of August, I will only gain another 2 or 3 lbs. At that point I want to drop back down to 1800 calories per day to see if I can return to the sort of weight loss I experienced in my second 100 days of eating right. In other words, I should be able to take off 25 pounds before Christmas.</p>
Heather Spoonheimhttp://www.blogger.com/profile/07779414156250200057noreply@blogger.com0tag:blogger.com,1999:blog-4658467366791176142.post-5453653668252188642018-07-28T19:02:00.000-07:002018-07-28T19:02:54.294-07:00Accurate Portions: BMI = 26.7<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgETMZDfbrdPnTd_2LNQNJbfNe4wRSDvMeekWPvT72DwvFls_eERxGBuM7xDgYtus5nZX1SsIFLxawJHYOMKM610usDnIopk345209VaSML8ZBc52aQqDujUTdtEJJT1PgsaTAiEyrPNXM/s1600/20180719_154140.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgETMZDfbrdPnTd_2LNQNJbfNe4wRSDvMeekWPvT72DwvFls_eERxGBuM7xDgYtus5nZX1SsIFLxawJHYOMKM610usDnIopk345209VaSML8ZBc52aQqDujUTdtEJJT1PgsaTAiEyrPNXM/s320/20180719_154140.jpg" width="320" height="240" data-original-width="1600" data-original-height="1200" /></a></div>
<p>Even though my healthy eating habits are well established, I still take the time to accurately measure my portions for each meal. It’s easy to overlook a little extra pasta sauce or oversized portion of pasta when I’m hungry.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFldUp2g7l15iinaeu68hFtsg6cfqvCkPOXk-Y55Ex3qDSKZnHlDk0X1i3ZfRhRxzEdovk5ZRH-nzWO_v3JaYTlCDwli3NuwOi6ZxkpmO_Yty1Vb0ZOz7u4nNpU4AZkF07Za7GYf06UX0/s1600/20180612_164547.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFldUp2g7l15iinaeu68hFtsg6cfqvCkPOXk-Y55Ex3qDSKZnHlDk0X1i3ZfRhRxzEdovk5ZRH-nzWO_v3JaYTlCDwli3NuwOi6ZxkpmO_Yty1Vb0ZOz7u4nNpU4AZkF07Za7GYf06UX0/s320/20180612_164547.jpg" width="320" height="240" data-original-width="1600" data-original-height="1200" /></a></div>
<p>I weigh my pasta when it is dry to get the most accurate portion possible. If you weigh your pasta after cooking, you might find that you have left-overs, and then you might find yourself eating those leftovers rather than storing them for another meal. Lately I’ve been increasing my pasta portions – for reasons that I will be discussing in a future post.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtGB4yhaX4fGBzRk9Je4SAWkC09C8JLqfhO0J5caJFA80MxTUHZx2Zn8SNge8qvT0DckN9hGlz9XDS8tn0j5pHiZfhv38O_JW5Y0x2g5K61scVt6uWAhW-eygwsUsON8sYRNQL_jtxBs0/s1600/20180116_100843.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtGB4yhaX4fGBzRk9Je4SAWkC09C8JLqfhO0J5caJFA80MxTUHZx2Zn8SNge8qvT0DckN9hGlz9XDS8tn0j5pHiZfhv38O_JW5Y0x2g5K61scVt6uWAhW-eygwsUsON8sYRNQL_jtxBs0/s320/20180116_100843.jpg" width="240" height="320" data-original-width="1200" data-original-height="1600" /></a></div>
<p>I measure my vegetable portions to ensure I’m getting all the servings recommended by the Canada Food Guide. I rely on counting servings more than I do on counting calories.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinQ-CuabJYHr8P4Dwxhyphenhyphenkr8crxyrkkPBLHLUqN1giyswMv12Tn2LkIDUp9YOO1oOkh7TOHyLj3tS-dfb0KkQ_p1ZhSDdkpVYKPtPrObcWNVsUOgelOBPtq66NGgfQJYUEWu1C0YRGhfyo/s1600/20171002_171847.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinQ-CuabJYHr8P4Dwxhyphenhyphenkr8crxyrkkPBLHLUqN1giyswMv12Tn2LkIDUp9YOO1oOkh7TOHyLj3tS-dfb0KkQ_p1ZhSDdkpVYKPtPrObcWNVsUOgelOBPtq66NGgfQJYUEWu1C0YRGhfyo/s320/20171002_171847.jpg" width="320" height="240" data-original-width="1333" data-original-height="1000" /></a></div>
<p>I usually use a scale for recording and recreating my recipes – a habit that I picked up at work. Scales are the best way to measure when baking, although I must admit I don’t do much baking anymore.</p>
Heather Spoonheimhttp://www.blogger.com/profile/07779414156250200057noreply@blogger.com0tag:blogger.com,1999:blog-4658467366791176142.post-13581086445493840062018-07-14T20:44:00.000-07:002018-07-14T20:44:13.895-07:00Switching Habits: BMI = 26.7<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguQgvTCz1w9hOXWaQLGQ9DdTdZ1P97cM-3dc4o4BzfPkhG7tLs-GJdnxzDsYM_uQV-AZTsLTYYGuB_iTMEKIioREnbo_EZAxDP9Cy3ttGYD3Fn8TNUfbPUwr5uFMLcUJ101BEQ4fmAX64/s1600/20180704_133914.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguQgvTCz1w9hOXWaQLGQ9DdTdZ1P97cM-3dc4o4BzfPkhG7tLs-GJdnxzDsYM_uQV-AZTsLTYYGuB_iTMEKIioREnbo_EZAxDP9Cy3ttGYD3Fn8TNUfbPUwr5uFMLcUJ101BEQ4fmAX64/s320/20180704_133914.jpg" width="320" height="240" data-original-width="1600" data-original-height="1200" /></a></div>
<p>If you have a bad habit that you would like to curb, try sugar-free gum. I’ve recently begun trying to cut down on my cigarette habit and I’ve found sugar-free gum helps a lot. I think it might have helped a lot when I was trying to break my bad habit of snacking.</p>
<p>I also chew gum when I’m around a lot of finger food. Sliced meats, cheese, pickles and crackers are still very temping to me but I’ve found that chewing gum keeps my cravings in check.</p>
Heather Spoonheimhttp://www.blogger.com/profile/07779414156250200057noreply@blogger.com0tag:blogger.com,1999:blog-4658467366791176142.post-2213068334297106872018-07-07T21:02:00.000-07:002018-07-07T21:02:56.466-07:00An Easy Food Diary: BMI = 26.7<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRxK54mB7EbdL0rbk5DeLTcn7qT_t1bAHemVW4010ysNwbRW9WacVNC366I5V_J1WvTWOglc-0wT2xQEIWt7ZmxEANpG8I8OVwgzYsXH2K0RaHj0BocuTWN-3eCnSz4iSiWIW8xDkKsQw/s1600/20180616_131831.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRxK54mB7EbdL0rbk5DeLTcn7qT_t1bAHemVW4010ysNwbRW9WacVNC366I5V_J1WvTWOglc-0wT2xQEIWt7ZmxEANpG8I8OVwgzYsXH2K0RaHj0BocuTWN-3eCnSz4iSiWIW8xDkKsQw/s320/20180616_131831.jpg" width="320" height="240" data-original-width="1600" data-original-height="1200" /></a></div>
<p>If you are having trouble figuring out why you keep gaining weight, then try starting a food diary. If you have a smart phone or a tablet, then it only takes a moment to grab a photo of each meal or snack.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9PF5B5TI9QxsorISCu1n3gKzBUltAadOF1p9yTUjJQaw81YcL88hSB1DLaC3ovEd_k3S8PJXGEns0rkgD7HBbukm5aSFTemB59d5ZY-cLynn5HJorizPQArdCSzoxeMPd6h1PMg2uQfM/s1600/20180619_164704.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9PF5B5TI9QxsorISCu1n3gKzBUltAadOF1p9yTUjJQaw81YcL88hSB1DLaC3ovEd_k3S8PJXGEns0rkgD7HBbukm5aSFTemB59d5ZY-cLynn5HJorizPQArdCSzoxeMPd6h1PMg2uQfM/s320/20180619_164704.jpg" width="320" height="240" data-original-width="1600" data-original-height="1200" /></a></div>
<p>How much cheese are you adding to your pasta? Do you really care to remember?</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmhyphenhyphenlaBPvge0bIHDn4Xh7Pz3JUB108HD-9sO7-xk5UY8HrQXKhQVVpsivSFKdc25fvBxeawMaBVQYPMVXpyzL81AGStp3eSchemhJJ826jKlZWeEEmUmOQqeIIRe-VV1zFK-d4vmxEAYU/s1600/20180430_143117.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmhyphenhyphenlaBPvge0bIHDn4Xh7Pz3JUB108HD-9sO7-xk5UY8HrQXKhQVVpsivSFKdc25fvBxeawMaBVQYPMVXpyzL81AGStp3eSchemhJJ826jKlZWeEEmUmOQqeIIRe-VV1zFK-d4vmxEAYU/s320/20180430_143117.jpg" width="240" height="320" data-original-width="1200" data-original-height="1600" /></a></div>
<p>If you grab a bag of snack food or a yogurt cup, take a photo of the nutritional information label to remind yourself later.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhiOgwoVq-tL0HJVJdZfEuHL-8-GVncBtgjEbcAWwf0VBmRsl2EI12ohysrFuWl5xkATEJ_TWz15aWuFRYTfB5JNIGWUSbs7lsJmJaOwqDPymfAHM6BkoXq9bwJi7dl8Pi0srU6Z9OqGDE/s1600/20180619_192544.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhiOgwoVq-tL0HJVJdZfEuHL-8-GVncBtgjEbcAWwf0VBmRsl2EI12ohysrFuWl5xkATEJ_TWz15aWuFRYTfB5JNIGWUSbs7lsJmJaOwqDPymfAHM6BkoXq9bwJi7dl8Pi0srU6Z9OqGDE/s320/20180619_192544.jpg" width="240" height="320" data-original-width="1200" data-original-height="1600" /></a></div>
<p>At the end of the day you can go back and verify whether you’ve had all your servings of fruits/veggies and grains, and whether or not you’ve overdone it on protein-rich foods and/or snack foods.</p>
Heather Spoonheimhttp://www.blogger.com/profile/07779414156250200057noreply@blogger.com0tag:blogger.com,1999:blog-4658467366791176142.post-70856797946364691232018-06-30T20:50:00.001-07:002018-06-30T20:50:58.409-07:00Sugar-Free Iced Tea: BMI = 26.8<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXqVNMZdXseDLkgJOEedh1AqVUGijOTyHtWQV41SanmofKwXh-Fc6T-GEkydc9cq-QYfphpfKwodwToEW8r61t1ZXFSlXMRNYSwwXall6ZKae6vG_GSQz16Uzoss1Qs93Vc-kixhe3SUk/s1600/20180610_150704.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXqVNMZdXseDLkgJOEedh1AqVUGijOTyHtWQV41SanmofKwXh-Fc6T-GEkydc9cq-QYfphpfKwodwToEW8r61t1ZXFSlXMRNYSwwXall6ZKae6vG_GSQz16Uzoss1Qs93Vc-kixhe3SUk/s320/20180610_150704.jpg" width="240" height="320" data-original-width="1200" data-original-height="1600" /></a></div>
<p>On a hot summer day, nothing beats a tall glass of iced tea. Unfortunately, commercially-made, powdered iced tea has far too much added sugar. The good news is that iced tea is so easy to make that there is no reason at all to buy commercial iced tea.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh33E6x3zmIw2f7YE8WsMHTymA50wsejH35Nw-p9PuvxdVqzHll8cJ8EoQtY9B-759E2zjc9CtII90J-YPzeeiCgSEw_jjEWXtBAEHT56bC8dRXRo602RuKTZRI7xP_8jDUPxIy99Y4eb8/s1600/20180609_153355.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh33E6x3zmIw2f7YE8WsMHTymA50wsejH35Nw-p9PuvxdVqzHll8cJ8EoQtY9B-759E2zjc9CtII90J-YPzeeiCgSEw_jjEWXtBAEHT56bC8dRXRo602RuKTZRI7xP_8jDUPxIy99Y4eb8/s320/20180609_153355.jpg" width="320" height="240" data-original-width="1600" data-original-height="1200" /></a></div>
<p>All you need is a pot of boiling water and some orange pekoe tea. Simply add three teabags per liter of water and let it steep for twenty minutes. Remove the teabags and refrigerate.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh61zp5ldq7N6oApeHV1kX4opAf5XTykWtFwsBvM0aVLZLzoah32KnfBtO6Uf7BeUmMxK9eA5IYzfy0052IIcjdArTJDjUwYX62hVqCWNG5okMF5MQeJZxie9bIKHJKfSsiYI0BU1xoUxA/s1600/20180610_150704.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh61zp5ldq7N6oApeHV1kX4opAf5XTykWtFwsBvM0aVLZLzoah32KnfBtO6Uf7BeUmMxK9eA5IYzfy0052IIcjdArTJDjUwYX62hVqCWNG5okMF5MQeJZxie9bIKHJKfSsiYI0BU1xoUxA/s320/20180610_150704.jpg" width="240" height="320" data-original-width="1200" data-original-height="1600" /></a></div>
<p>When it has chilled, pour it into a tall glass filled with ice. Garnish with lemon and resist the urge to add any sugar. If you really need a little sugar in there, then go ahead but try to add a little less each time and you might eventually find you don’t need that sugar as much as you had believed.</p>
Heather Spoonheimhttp://www.blogger.com/profile/07779414156250200057noreply@blogger.com0tag:blogger.com,1999:blog-4658467366791176142.post-8504558709268396252018-06-23T20:54:00.000-07:002018-06-23T20:54:38.885-07:00My Daily Meal Plan: BMI = 26.9<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjiKpgFtqaiVgQZ0oy1ChggK1kxY-dwYZd92JTNxKBynGlvhLQj4jGUozAPeUlUK9KOIxo9UsaXqVed_-U9Lm3DoYlvfewjCmYdLW89nhNJM-pQs3uzmVi8eSCbf2CruAZNuXjar3dOaHs/s1600/20180612_184341.collage.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjiKpgFtqaiVgQZ0oy1ChggK1kxY-dwYZd92JTNxKBynGlvhLQj4jGUozAPeUlUK9KOIxo9UsaXqVed_-U9Lm3DoYlvfewjCmYdLW89nhNJM-pQs3uzmVi8eSCbf2CruAZNuXjar3dOaHs/s320/20180612_184341.collage.jpg" width="320" height="120" data-original-width="1600" data-original-height="600" /></a></div>
<p>I typically eat between 1600 and 1800 calories per day. That can be a lot of food if you avoid added sugars and go light on protein dense food. I’m not that worried about calories, though – what concerns me is getting all the servings of fruits/veggies, grains, milk, and meat as <a href="https://www.canada.ca/en/health-canada/services/food-nutrition/canada-food-guide/get-your-copy/eating-well-2007.html">recommended by the Canada Food Guide</a>.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJUZ1TFYZfHEln9fYk2tj7zocy7XVjJ6hr7VKhB-m9vU3whOVvs9kjhqBj1-DwVWzmuOI8A3oRVcD0F3QRBE76xkgEqfaUflkNTjIqOjD8FpVmB2-l2wSv72wm60Cu5KChMRwAlc-yZeI/s1600/20180611_132620.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJUZ1TFYZfHEln9fYk2tj7zocy7XVjJ6hr7VKhB-m9vU3whOVvs9kjhqBj1-DwVWzmuOI8A3oRVcD0F3QRBE76xkgEqfaUflkNTjIqOjD8FpVmB2-l2wSv72wm60Cu5KChMRwAlc-yZeI/s320/20180611_132620.jpg" width="320" height="240" data-original-width="1600" data-original-height="1200" /></a></div>
<p>Breakfast is my biggest meal everyday. I try to eat two servings of whole grains, two servings of milk, at least two types of fruit, and two walnuts. When I do an audit of my breakfast it normally totals between 600 to 700 calories. Without any added sugars, that is a lot of food but that is why I have very little cravings for snacks.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjox1RCJPECmR0Wub9HpgWzCiJGCkX32MMzHTSjP8wiSefwX_F30dxLDkL3ABK52qreLvQWtl7jIk6r3n8VoDECfsvRM_IChrSXFzaA9SKPpGAYFs2isGKn1XjtWBD0k6BlMtuoZ6AeQrw/s1600/20180612_163910.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjox1RCJPECmR0Wub9HpgWzCiJGCkX32MMzHTSjP8wiSefwX_F30dxLDkL3ABK52qreLvQWtl7jIk6r3n8VoDECfsvRM_IChrSXFzaA9SKPpGAYFs2isGKn1XjtWBD0k6BlMtuoZ6AeQrw/s320/20180612_163910.jpg" width="320" height="240" data-original-width="1600" data-original-height="1200" /></a></div>
<p>Lunch these days is usually just whole wheat pasta and sauce.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlNNvDApiPSG1oMljjzNwDJkEB88YG-qefE3aPrnynFPWTnawZWA6F-HxI4slfCaHIUTU-wR42izf5xG9Dw1XZZuFxKVW2JBE613Ns0OpIMqUTNP8coZeJOLIOC9qWu4cR8M_7AnldieE/s1600/20180612_164547.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlNNvDApiPSG1oMljjzNwDJkEB88YG-qefE3aPrnynFPWTnawZWA6F-HxI4slfCaHIUTU-wR42izf5xG9Dw1XZZuFxKVW2JBE613Ns0OpIMqUTNP8coZeJOLIOC9qWu4cR8M_7AnldieE/s320/20180612_164547.jpg" width="320" height="240" data-original-width="1600" data-original-height="1200" /></a></div>
<p>I use a scaled to portion out both the pasta and the sauce, just to avoid going over 500 calories.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5g4CUnGsRrQ1TGhuqUTSpSSOC98TFNxrdWTeJFpFmGpL_MXjJ-Mr6fnTg97QCGqLvPftBSNDiXlPvGhyphenhyphenUVss2qf0bNRYDkZqa0rCfKRfcPpCSMKF42AmBFGK_kOK25lI_7WxZAsmBlI8/s1600/20180612_170818.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5g4CUnGsRrQ1TGhuqUTSpSSOC98TFNxrdWTeJFpFmGpL_MXjJ-Mr6fnTg97QCGqLvPftBSNDiXlPvGhyphenhyphenUVss2qf0bNRYDkZqa0rCfKRfcPpCSMKF42AmBFGK_kOK25lI_7WxZAsmBlI8/s320/20180612_170818.jpg" width="320" height="240" data-original-width="1600" data-original-height="1200" /></a></div>
<p>It’s not a terribly exciting meal but sometimes I add some crushed pepper flakes to spice it up.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirb2svCWIt5qXmnXNEWKOUgvUBraPqDUeh83q-lyyXWdv4vFNKI9noo8Wrhdmw1VqW6VreG83B_8cOWBmmsm3EfU07AKWO2Ae4EPDYx6e1kAtrCiufqIeebSv34DGNxwD9gYF5uE31UYc/s1600/20180612_183656.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirb2svCWIt5qXmnXNEWKOUgvUBraPqDUeh83q-lyyXWdv4vFNKI9noo8Wrhdmw1VqW6VreG83B_8cOWBmmsm3EfU07AKWO2Ae4EPDYx6e1kAtrCiufqIeebSv34DGNxwD9gYF5uE31UYc/s320/20180612_183656.jpg" width="320" height="240" data-original-width="1600" data-original-height="1200" /></a></div>
<p>For my evening meal I like to start with a half liter of diced veggies. Make sure to include <a href="https://www.canada.ca/en/health-canada/services/food-nutrition/canada-food-guide/choosing-foods/vegetables-fruit/what-food-guide-serving-vegetables-fruit.html">one dark green vegetable and one orange vegetable</a>.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkX1MkTUgi6K8ZVLgHy8CR85Ai_SJN7H-Kwq5Ije2XxYeJJpXCMsgcY-PkxgzdN4YkP-KkwZNJQf17XsjmWZ0PG-bPqyrmGTUXW4eL9A1IcAtL7tf4ytYzK69VfXKmON5cZTtrL6rr1EM/s1600/20180612_183846.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkX1MkTUgi6K8ZVLgHy8CR85Ai_SJN7H-Kwq5Ije2XxYeJJpXCMsgcY-PkxgzdN4YkP-KkwZNJQf17XsjmWZ0PG-bPqyrmGTUXW4eL9A1IcAtL7tf4ytYzK69VfXKmON5cZTtrL6rr1EM/s320/20180612_183846.jpg" width="240" height="320" data-original-width="1200" data-original-height="1600" /></a></div>
<p>At least <a href="https://www.canada.ca/en/health-canada/services/food-nutrition/canada-food-guide/choosing-foods/meat-alternatives/tips-meat-alternatives.html">twice a week</a> I have a half can of salmon or tuna with my veggies. Other nights I just have roasted pork, beef, or chicken.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghFhBrGm4xO-C55y8NSQe3sOvdnQZfypgKQlXqTnpxQyYy2_ejE_uMMlFKVQ9D9iAq0xKFQDR5WkT5bT6e4wqg3UAa74aTJI58StWYFP6_KJNadciU6W4g_I431ke0vq8OTG8elo6I40o/s1600/20180612_183915.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghFhBrGm4xO-C55y8NSQe3sOvdnQZfypgKQlXqTnpxQyYy2_ejE_uMMlFKVQ9D9iAq0xKFQDR5WkT5bT6e4wqg3UAa74aTJI58StWYFP6_KJNadciU6W4g_I431ke0vq8OTG8elo6I40o/s320/20180612_183915.jpg" width="240" height="320" data-original-width="1200" data-original-height="1600" /></a></div>
<p>I mix it all up with some mayo and/or my sugar-free vinaigrette. This mayo has some sugar in it, but I do allow a little added sugar from time to time for convenience.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFfSzjSA2kNrvt1e3FZ5-HgA9isPDlWoH5aWQ20nc2tVEEWhZFbZ-s4IE_fKCnrhtkx7Pz7WSszsbV27CHi1Ah-EPdaTYhhQ0_o01wyxsRaKI3JqQEUh4Ikt-TqHkPMMWeOWPFqDgUaAw/s1600/20180507_183559.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFfSzjSA2kNrvt1e3FZ5-HgA9isPDlWoH5aWQ20nc2tVEEWhZFbZ-s4IE_fKCnrhtkx7Pz7WSszsbV27CHi1Ah-EPdaTYhhQ0_o01wyxsRaKI3JqQEUh4Ikt-TqHkPMMWeOWPFqDgUaAw/s320/20180507_183559.jpg" width="240" height="320" data-original-width="1200" data-original-height="1600" /></a></div>
<p>By the time I top my salad with three slices of Wasa crispbread, my supper provides over 500 calories.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_VcGYRUcbi8uNGn2QDn419HowNLKcIS6dITk6SJmGPjDxpfOLwkvcUxVYTZ789Fk7jKsPrBMIaPNVS_dDmdbpQp8f71cdLqGDTc04f3-h_oLMGzD_lkuzfMoLSR55-CMhrWS6KmafsCk/s1600/20180606_225945%25280%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_VcGYRUcbi8uNGn2QDn419HowNLKcIS6dITk6SJmGPjDxpfOLwkvcUxVYTZ789Fk7jKsPrBMIaPNVS_dDmdbpQp8f71cdLqGDTc04f3-h_oLMGzD_lkuzfMoLSR55-CMhrWS6KmafsCk/s320/20180606_225945%25280%2529.jpg" width="240" height="320" data-original-width="1200" data-original-height="1600" /></a></div>
<p>By ensuring that I eat three square meals everyday, getting all the servings recommended by the Canada Food Guide and limiting the foods <a href="https://www.canada.ca/en/health-canada/services/food-nutrition/canada-food-guide/maintaining-healthy-habits/foods-limit.html">against which they caution</a>, I’ve managed to lower my BMI slowly, but consistently, almost every week for the past 18 months.</p>
Heather Spoonheimhttp://www.blogger.com/profile/07779414156250200057noreply@blogger.com0tag:blogger.com,1999:blog-4658467366791176142.post-11973348512010005212018-06-16T20:44:00.000-07:002018-06-16T20:44:40.860-07:00The Normalization of Snacking: BMI = 27.0<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsabJMZodNRJ9Og5zW88B6hfHHQKqpqqSe8ld5WtjdG-WDeHwQGxR4Ipn9JcCFhlRtG-bJnsYKvEwE6j8cwiL7PdZoTyGUYISzUcMTmbqc7zINBqmu1kXeHk3nS_JEfG8EMomGO19Wyz8/s1600/20180605_162011.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsabJMZodNRJ9Og5zW88B6hfHHQKqpqqSe8ld5WtjdG-WDeHwQGxR4Ipn9JcCFhlRtG-bJnsYKvEwE6j8cwiL7PdZoTyGUYISzUcMTmbqc7zINBqmu1kXeHk3nS_JEfG8EMomGO19Wyz8/s320/20180605_162011.jpg" width="283" height="320" data-original-width="1200" data-original-height="1355" /></a></div>
<p>Canadians now snack so much that few people sit down to three square meals in a day anymore. Stopping my snacking behavior was probably the most difficult part of my dietary rehab. Now that I no longer snack, I really notice just how often people around me snack, and how often snack and/or take-out food is shown in movies and series.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJ8qfkwRSyoqcRPBnetluaV4wagpT-VRAm6ETVbRUbv7_asOVrne05IENmypwDO70hr5G4Lv7loiKpMT3GhKvAIrr3YTV8WDxCchijalU4sHB4OvoTNDDIbQUsMD74EM6azQDa39h6wuY/s1600/b.miller.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJ8qfkwRSyoqcRPBnetluaV4wagpT-VRAm6ETVbRUbv7_asOVrne05IENmypwDO70hr5G4Lv7loiKpMT3GhKvAIrr3YTV8WDxCchijalU4sHB4OvoTNDDIbQUsMD74EM6azQDa39h6wuY/s320/b.miller.jpg" width="320" height="243" data-original-width="1422" data-original-height="1080" /></a></div>
<p>I recently watched an episode of a cop show from the 70’s. The detectives spent a lot of time with coffee cups in their hands, but no one was eating. I watched a few more episodes and finally saw an old detective eating a lunch that he had brought to work in a brown paper bag. When is the last time you saw a workmate show up with a brown bag lunch?</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnc_DShE7WLwg3kVnRCGAKKFi9CPS45ok7D0i_baPU1ZfAIX2UXFtKpCakWiDt7MJKfkxzoBbwN7Q-ZCCAwQD2OIg8Iv6PVKlYZ1lvW_-yjkB0sFZ_ERMKz6fXp7I1NsVvpcbnbtZFN5g/s1600/cops+eating.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnc_DShE7WLwg3kVnRCGAKKFi9CPS45ok7D0i_baPU1ZfAIX2UXFtKpCakWiDt7MJKfkxzoBbwN7Q-ZCCAwQD2OIg8Iv6PVKlYZ1lvW_-yjkB0sFZ_ERMKz6fXp7I1NsVvpcbnbtZFN5g/s320/cops+eating.jpg" width="320" height="180" data-original-width="1600" data-original-height="900" /></a></div>
<p>I decided to watch an episode of a much more recent cop show. In the first episode I picked, the cliché of cops talking about a case while eating from Chinese take-out containers popped up. This sort of scene really is cliché now but would have been very out of place just 30 years ago. It’s not just cops, though, because even the bad guys seem to need snacks to plan a robbery. I recently watched Ocean’s Eleven and noticed Brad Pitt snacking throughout the movie.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKWmM3t24If1b4-4oZ5IrhvObxpOyuW9vPEv79XJyj6LbKQuRCxxydGY1JTOp0YAFmK-7sB2RXkOggP9xu6sRPAimGhLqpw82Ch0o4equoMsgiLnhQ10MlmTVt1aQHz9npBu6p1Ax6kBw/s1600/20170925_163027.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKWmM3t24If1b4-4oZ5IrhvObxpOyuW9vPEv79XJyj6LbKQuRCxxydGY1JTOp0YAFmK-7sB2RXkOggP9xu6sRPAimGhLqpw82Ch0o4equoMsgiLnhQ10MlmTVt1aQHz9npBu6p1Ax6kBw/s320/20170925_163027.jpg" width="320" height="240" data-original-width="1333" data-original-height="1000" /></a></div>
<p>These big bags of snack chips should be for a family or guests to share. I have to wonder how many of those bags get eaten by a single person in one evening. I know I’ve wolfed down a party-sized bag of snack-mix in an evening but at least I was embarrassed about it. These days you can open a giant bag of snack chips and leave them by your monitor to graze on all day at work and no one seems to think that is strange at all.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9SwCa5ZVIf9adrI5KmLyAMNHmLyKnA0xq_pl8jT0S2AZcW4AVd5mBvlwSAmP70ymv518pU0hvGcHkLCzdDQummVCunHTKa2-daB2DAUrEkY-tUCuXZdNU79QgO6IA3yVQ3pu1lmA4KsM/s1600/20170925_164055.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9SwCa5ZVIf9adrI5KmLyAMNHmLyKnA0xq_pl8jT0S2AZcW4AVd5mBvlwSAmP70ymv518pU0hvGcHkLCzdDQummVCunHTKa2-daB2DAUrEkY-tUCuXZdNU79QgO6IA3yVQ3pu1lmA4KsM/s320/20170925_164055.jpg" width="320" height="240" data-original-width="1333" data-original-height="1000" /></a></div>
<p>The snack food aisle is just for the salty snacks, though, because the cookies get an aisle of there own in the middle of the store.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_BrMzFZHb2wkEqZz7BCsp64PNR4b6niocF7mfugMkSurTJzG8gandx9QBqFiw203h2chzp6SrMlAwDzL-CdNi8QKrOJC4vigcHjjeuduXGB2zQgwdh3ogYGZUe2EYYMyF6PK15cZlHks/s1600/20170925_163944.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_BrMzFZHb2wkEqZz7BCsp64PNR4b6niocF7mfugMkSurTJzG8gandx9QBqFiw203h2chzp6SrMlAwDzL-CdNi8QKrOJC4vigcHjjeuduXGB2zQgwdh3ogYGZUe2EYYMyF6PK15cZlHks/s320/20170925_163944.jpg" width="320" height="240" data-original-width="1333" data-original-height="1000" /></a></div>
<p>Even the breakfast aisle is turning into a third snack food aisle. This section used to be for granola bars, but now there is more chocolate and caramel than grains to be found here. It’s not hard to see that the snack food market is the fastest growing segment of the food industry.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQaZAQ62B4JetLuwhN-vBJTICyawBbXguBOkYfByMM4ZvpHpigThbxsoiKQh_zIDww6Pv7dB34Qdugs5-KOxwIPgwvkhwmeos8GN8MNJZYpKHPcFAmUIyT7A-3ENzlZsa5_Rxmue7gWDc/s1600/20170925_162054.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQaZAQ62B4JetLuwhN-vBJTICyawBbXguBOkYfByMM4ZvpHpigThbxsoiKQh_zIDww6Pv7dB34Qdugs5-KOxwIPgwvkhwmeos8GN8MNJZYpKHPcFAmUIyT7A-3ENzlZsa5_Rxmue7gWDc/s320/20170925_162054.jpg" width="320" height="240" data-original-width="1333" data-original-height="1000" /></a></div>
<p>The baked goods section offers us some more snacks. One of my favorites used to be the one-bite brownies – I would finish the bag in an afternoon, one bite at a time.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj92JP6_QW6L1lLBnhNqbY63yt2PcDbt0KrQd5ZoDRVDp4B6mMapX0Xs29ppybrELqHmDCcsy-iihefmNah-OzZR-wBhh464bjzdHOVuNJUdhSNhrctu_c7aZeNRIVeCJO6O5Slwh8v7wY/s1600/20170925_162753.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj92JP6_QW6L1lLBnhNqbY63yt2PcDbt0KrQd5ZoDRVDp4B6mMapX0Xs29ppybrELqHmDCcsy-iihefmNah-OzZR-wBhh464bjzdHOVuNJUdhSNhrctu_c7aZeNRIVeCJO6O5Slwh8v7wY/s320/20170925_162753.jpg" width="320" height="240" data-original-width="1333" data-original-height="1000" /></a></div>
<p>The yoghurt aisle is the snack food aisle for people who don’t want to admit they are snacking. Hey, look, there’s some real fruit in some of that yoghurt.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhly4eK3zw1gImIxvjx12wqlyVICw3sGdLZ01EQzMZmZ9HAhX1llUhsVExlzEABWVngSkJa_SZXfMHlaoUciGABYDiVQ5t9a5wMWI8ae7EMzEfdpaZic2CYRtCvV2Ucmov9QrieeIeYky0/s1600/20170925_172900.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhly4eK3zw1gImIxvjx12wqlyVICw3sGdLZ01EQzMZmZ9HAhX1llUhsVExlzEABWVngSkJa_SZXfMHlaoUciGABYDiVQ5t9a5wMWI8ae7EMzEfdpaZic2CYRtCvV2Ucmov9QrieeIeYky0/s320/20170925_172900.jpg" width="320" height="240" data-original-width="1333" data-original-height="1000" /></a></div>
<p>Don’t get me wrong here, I’m not trying to totally trash talk snacks. I just find it amazing that around half of the grocery store stock is now snack oriented food. The major problem with snacking is that it’s easy to not remember everything you ate in a day if you spent all day snacking and didn’t sit down for a meal. If you have a snacking problem, try taking a photo of everything you eat in a day. You might not like looking back on those albums but they might help you realize just how fast snacks can add up.</p>
Heather Spoonheimhttp://www.blogger.com/profile/07779414156250200057noreply@blogger.com0tag:blogger.com,1999:blog-4658467366791176142.post-31403557930240713682018-06-09T21:12:00.000-07:002018-06-09T21:12:49.404-07:00Tried a Weight Loss Diet: BMI = 27.2<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEir5jrcPAtzX8shyphenhyphen-JryWn7ILdycpQZpUnJ6ZVBmD56kTe77VRzDMqtCV03437-eq7kJKvGPNHIq1_AH6CoKKYzyortj3jaD1St5Cu15xAOXzy5YIq0fwJ-0llyBPb_gnukYBR7Rb21BEM/s1600/20180527_131923.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEir5jrcPAtzX8shyphenhyphen-JryWn7ILdycpQZpUnJ6ZVBmD56kTe77VRzDMqtCV03437-eq7kJKvGPNHIq1_AH6CoKKYzyortj3jaD1St5Cu15xAOXzy5YIq0fwJ-0llyBPb_gnukYBR7Rb21BEM/s320/20180527_131923.jpg" width="240" height="320" data-original-width="1200" data-original-height="1600" /></a></div>
<p>I’ve been consistently shedding about a pound per week for the last several months, but I decided to see if I could speed things up. It’s summertime, so fruit prices have dropped, and I thought I would switch my breakfast core over from grains to fruit. I’ve done this before, and it didn’t work, so I have no idea why I thought it would work this time.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivlw0Re1n97-S0l2PxfFFCFkZtRsdR41Hjqn1jByPC1xLWA4RRMleI-VA3Q4l3QpOiew-3Gm7PDS8WLcfOtXQ6bevIRhr6k-TDMcPMxhqTpi1jbMOqyTNeCe1II34DpCIcHhbMzyzNxYU/s1600/collage.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivlw0Re1n97-S0l2PxfFFCFkZtRsdR41Hjqn1jByPC1xLWA4RRMleI-VA3Q4l3QpOiew-3Gm7PDS8WLcfOtXQ6bevIRhr6k-TDMcPMxhqTpi1jbMOqyTNeCe1II34DpCIcHhbMzyzNxYU/s320/collage.jpg" width="320" height="50" data-original-width="1433" data-original-height="225" /></a></div>
<p>I dropped my hot cereal and began loading up on fruit in the morning. I also dropped a serving of grain from my other meals and increased my veggie intake. By the end of the first week, I realized that I wasn’t losing any weight at all. That’s when I decided to do a little experiment.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJgScb7-M9PZGyjkFS_pJhPcZFyr110r5I0ovOBdekloclMsvu5UC0LxvKovs5TKbuPa7n_UpuEDJdW2jFZHHcIs5gEYxIKZqyFrgqMEP_-r46EK_3HuEYdLOpIFvqBOKRjMFg47tYBq8/s1600/20180529_183103.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJgScb7-M9PZGyjkFS_pJhPcZFyr110r5I0ovOBdekloclMsvu5UC0LxvKovs5TKbuPa7n_UpuEDJdW2jFZHHcIs5gEYxIKZqyFrgqMEP_-r46EK_3HuEYdLOpIFvqBOKRjMFg47tYBq8/s320/20180529_183103.jpg" width="240" height="320" data-original-width="1200" data-original-height="1600" /></a></div>
<p>I started eating a big bowl of pasta with meat sauce in the middle of the day. It wasn’t the best choice in grains because I didn’t have whole grain pasta on hand, but I wanted to keep eating lots of fruit for breakfast and it seemed that I had to find a way fit some grain back into my diet.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjv_JoR9qivJmvzMaoNtS6ldV8Wqcg7ALW3Qv7xN5DoPjiNFiBvVSalyU22kF6HhGjtfWvLlvy3QSUw5wmtYdy9sDrBJaxypz_bTGu_aU4BmN97-efN8sZ_dE0QlfCUXRIp5Vx0uYXgt4w/s1600/20180602_164503.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjv_JoR9qivJmvzMaoNtS6ldV8Wqcg7ALW3Qv7xN5DoPjiNFiBvVSalyU22kF6HhGjtfWvLlvy3QSUw5wmtYdy9sDrBJaxypz_bTGu_aU4BmN97-efN8sZ_dE0QlfCUXRIp5Vx0uYXgt4w/s320/20180602_164503.jpg" width="320" height="240" data-original-width="1600" data-original-height="1200" /></a></div>
<p>The meat sauce is rather high in fat and I also often topped my pasta with a bunch of cheese. Well, second week of eating all that fruit for breakfast but with a big bowl of pasta in the middle of the day and my weight has started dropping again.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdyHwgzuu_ojosxPPlpMLHOOIW448MZE2a9yDArJgxAkUipcI4ZB_vR24AZlUcrcS_U0FLUjiGWGzGQaEtFZf5p8y1QSw5ctZJzk_2GwGv7kMbJjRnFbA8IVpGBM0D4Kyph98MpXnZLpc/s1600/20180430_130214.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdyHwgzuu_ojosxPPlpMLHOOIW448MZE2a9yDArJgxAkUipcI4ZB_vR24AZlUcrcS_U0FLUjiGWGzGQaEtFZf5p8y1QSw5ctZJzk_2GwGv7kMbJjRnFbA8IVpGBM0D4Kyph98MpXnZLpc/s320/20180430_130214.jpg" width="320" height="240" data-original-width="1600" data-original-height="1200" /></a></div>
<p>I think I’m going to go back to having a grain-heavy breakfast. I’m going to try to eat more fruit than what I was previously eating but a low-grain diet just doesn’t work for me. Why do I keep messing around with a plan that has been working?</p>
Heather Spoonheimhttp://www.blogger.com/profile/07779414156250200057noreply@blogger.com0tag:blogger.com,1999:blog-4658467366791176142.post-58049558023866934092018-06-02T21:05:00.000-07:002018-06-02T21:05:16.413-07:00Binge Eating: BMI = 27.4<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvCpzEPlnqcVJt4F6Z_CsjdIvhouMfRs4U4pWc1u9JrCTEBJgWBtWmMitBbmufIr6ba_w72iy6LkmfLkNIWT9im3sg4Cem6De1pLXjO63nxzRBSyzUUxwPjS0eszSW69Q7eCVUMUGPLE0/s1600/393740_317623664935958_397988190_n+%25281%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvCpzEPlnqcVJt4F6Z_CsjdIvhouMfRs4U4pWc1u9JrCTEBJgWBtWmMitBbmufIr6ba_w72iy6LkmfLkNIWT9im3sg4Cem6De1pLXjO63nxzRBSyzUUxwPjS0eszSW69Q7eCVUMUGPLE0/s320/393740_317623664935958_397988190_n+%25281%2529.jpg" width="320" height="176" data-original-width="500" data-original-height="275" /></a></div>
<p>Yes, I was a binge-eater. Yes, I felt ashamed about it. I tried so hard to control my eating but several nights a week I just couldn’t take it anymore and I found myself across the street buying a double pack of double cheeseburgers or a large bag of snack mix. If I managed to control myself until the corner store closed, I often wound up making a chicken nugget sandwich.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9do5r9_QK-AJE1F2PIPPGtjdAOXu_80CaAdfl40Y-98fQzhkIOUKYzYJxhU9S28GkrgwSuNoMKAsa5kqVYgs8j3SDqGzP5TdEcRt0WqI-v5UH4rUDxUNPD8opuIGNrfZ0D6vOXSzA2I4/s1600/20180523_154905.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9do5r9_QK-AJE1F2PIPPGtjdAOXu_80CaAdfl40Y-98fQzhkIOUKYzYJxhU9S28GkrgwSuNoMKAsa5kqVYgs8j3SDqGzP5TdEcRt0WqI-v5UH4rUDxUNPD8opuIGNrfZ0D6vOXSzA2I4/s320/20180523_154905.jpg" width="320" height="240" data-original-width="1600" data-original-height="1200" /></a></div>
<p>I used to source my proteins from the discount freezer at the discount grocery store. These nuggets are very unhealthy. Almost half the calories come from fat, less than 16% of the calories come from protein, and the rest come from highly refined carbs and dextrose. By the time I slammed 4 nuggets into a sandwich with red onion and mayonnaise, my late night ‘snack’ would deliver around 700 calories, with half of those calories coming from fat. Did I mention that I often made a second, and occasionally a third sandwich? On nights when I ate a third one I would roll around in bed half the night feeling sick.</p>
<p>So why did I do it? I now know that I did it because I was starving. I had become so conditioned to high calorie-density food that I became averse to low calorie-density food like vegetables. Vegetables are very nutrient dense, but that doesn’t appeal to someone who is conditioned to eating a lot of comfort food. Without proper nutrition, I found losing weight to be impossible. Intellectually I knew what the problem was but emotionally I just couldn’t face up to it. Rather than correcting my diet, I just tried to starve myself all day – although I rarely succeeded.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRooMfUb6DZxNMLO6npYYa6J8KJRpXUKEcZH9ikHcoV_0s99OB0OijvW4ezL1xWVbft3AnRiE6xk_c1HfVH1hBLr0Hv_Ccksga-lrbcClhNKl_k5B_Cj5vFxh80GaePKQWUz9DtkkKgO4/s1600/20180307_164912.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRooMfUb6DZxNMLO6npYYa6J8KJRpXUKEcZH9ikHcoV_0s99OB0OijvW4ezL1xWVbft3AnRiE6xk_c1HfVH1hBLr0Hv_Ccksga-lrbcClhNKl_k5B_Cj5vFxh80GaePKQWUz9DtkkKgO4/s320/20180307_164912.jpg" width="320" height="240" data-original-width="1600" data-original-height="1200" /></a></div>
<p>I felt most in control in the morning, so I would skip breakfast. I would go as long as I could without eating and when I finally couldn’t take it anymore I typically grabbed a slice of pizza or some poutine at work. Having broken down and eaten something that was unhealthy, I just kind of said ‘screw it’ and spent the rest of the day nibbling on cheese, stray fries, and other calorie dense food – but I avoided having a meal because I was trying not to eat.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1CKBgSJY8gTpIBuSZ1pxDJlHizR9a2HX3EsVmdpev431V1xkpdTRvEcX206R0bxCGaN42jWxC4vdK-JI3eCtDhbrhIqL6zxjO1XIbt-UIKYBXOycHKhoojqARbCw_jPg23yKLMcsPxe0/s1600/20180523_195127.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1CKBgSJY8gTpIBuSZ1pxDJlHizR9a2HX3EsVmdpev431V1xkpdTRvEcX206R0bxCGaN42jWxC4vdK-JI3eCtDhbrhIqL6zxjO1XIbt-UIKYBXOycHKhoojqARbCw_jPg23yKLMcsPxe0/s320/20180523_195127.jpg" width="320" height="141" data-original-width="1600" data-original-height="703" /></a></div>
<p>It was almost impossible for me to avoid the corner store as I arrived home, so I would try to limit myself to one pepperoni stick or maybe a small can of soda. I still refused to eat a meal even though I was still snacking on unhealthy food. By the time the corner store was closing, my willpower was eroded. It’s not as though my stomach was rumbling and my blood sugar was low – but I had spent all day trying, and failing, to avoid eating anything significant.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLpXReQ-4cLC38cEqQ5MrNvwDPMyEiGT99Ms5wIEcawgvP1-1gYnpYaLGF6-ovA8tocSlSs1CVd-_vX4XWljTIMBzJnUfKCvgENh7AboXfIy0-wPxB6rezOrcJZUr0NCiwyU48wXqk3ew/s1600/20171024_180915.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLpXReQ-4cLC38cEqQ5MrNvwDPMyEiGT99Ms5wIEcawgvP1-1gYnpYaLGF6-ovA8tocSlSs1CVd-_vX4XWljTIMBzJnUfKCvgENh7AboXfIy0-wPxB6rezOrcJZUr0NCiwyU48wXqk3ew/s320/20171024_180915.jpg" width="320" height="253" data-original-width="1264" data-original-height="1000" /></a></div>
<p>I now eat very substantial, yet healthy, meals. In an earlier post I discussed the importance of breakfast. For me, binge-eating was a side effect of skipping meals and trying not to eat. It was also the result of letting myself become conditioned to eating only high calorie-density foods and averse to nutrient-rich foods like vegetables. I had to put myself through a dietary rehab to learn to eat properly again. Everyone who has told me that they are a binge-eater has also admitted to skipping meals; most people brag about it, starting their sentence with, “Well, ALL I ate yesterday was...”</p>
<p>Eat for your health rather than starving for your vanity.</p>Heather Spoonheimhttp://www.blogger.com/profile/07779414156250200057noreply@blogger.com0tag:blogger.com,1999:blog-4658467366791176142.post-39031277541236828432018-05-26T21:36:00.000-07:002018-05-26T21:36:53.599-07:00Reverse Aging: BMI = 27.4<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiS1_c4agyozbWvV3REidOSSfu7E9L5IBhA5dfJsl9dkfP7iO85NF2bZF9LNvM_l0gONVDVVjL5U2jod88IyoQVUbKDKlHLDRTZHHRbnAtxkYMmgRs5iVndhBMITT8gk3SGTOvtYIs_jPc/s1600/20180522_01.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiS1_c4agyozbWvV3REidOSSfu7E9L5IBhA5dfJsl9dkfP7iO85NF2bZF9LNvM_l0gONVDVVjL5U2jod88IyoQVUbKDKlHLDRTZHHRbnAtxkYMmgRs5iVndhBMITT8gk3SGTOvtYIs_jPc/s320/20180522_01.jpg" width="320" height="214" data-original-width="1495" data-original-height="1000" /></a></div>
<p>I ran into an old workmate today who told me I look ten years younger. The last time I saw her was about seven months ago when my BMI was around 31.5. I dug up a selfie from around the time we last met and pasted in a selfie from today. I believe I do look ten years younger. I’m glad I started adding a decimal point to my BMI in this blog because it allows me to see progress on a weekly basis.</p>
<p>It pains me a bit that I am still overweight and that I likely won’t get my BMI under 25 before Christmas this year – but then I remember where I started, with a BMI of 43. I’ve defeated Class III Obesity, Class II Obesity, and Class I obesity. I can look back over the numbers and see that even though my weight loss has slowed down, I’m still making progress and can realistically expect to be thin within a year.</p>
<p>The years of trying to starve myself, only to end up snacking all day and then binge-eating most nights, are over. All I need to do is keep eating healthy, substantial meals to keep the unhealthy cravings from coming back. At some point I might lose focus and start gaining weight again but if that happens then at least I’ll know what to do about it. </p>
Heather Spoonheimhttp://www.blogger.com/profile/07779414156250200057noreply@blogger.com0tag:blogger.com,1999:blog-4658467366791176142.post-4077131689723246712018-05-19T20:50:00.000-07:002018-05-19T20:50:29.044-07:00Apple Cider Vinegar: BMI = 27.6<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTCnJ5TNEnz0qCDU_6UFDQ6GOLdenLksxh57dydwRTV8-P5X5RjrbrnifBWVKXdmoruG7EuKXDfxWWgmiwFyzoSWilivgiTXVat4kSprfl7gFGgjMyNLNAusasv7mLmWk2XYcCgUqLaR8/s1600/20180508_213813.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTCnJ5TNEnz0qCDU_6UFDQ6GOLdenLksxh57dydwRTV8-P5X5RjrbrnifBWVKXdmoruG7EuKXDfxWWgmiwFyzoSWilivgiTXVat4kSprfl7gFGgjMyNLNAusasv7mLmWk2XYcCgUqLaR8/s320/20180508_213813.jpg" width="320" height="240" data-original-width="1600" data-original-height="1200" /></a></div>
<p>While there is a little evidence that apple cider vinegar may offer some modest health benefits, it is not a magical elixir that is going to melt off belly-fat. Whatever you do, do NOT start slamming apple cider vinegar shooters. Drinking undiluted vinegar can erode tooth enamel, and possibly even damage the soft tissues of the mouth and esophagus. Also, don’t go ordering apple cider vinegar tablets over the internet because a <a href="https://www.ncbi.nlm.nih.gov/pubmed/15983536">study of these products</a> has revealed that they are of unreliable quality and many may not even contain apple cider vinegar.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnno-kzFeLswjIu6P3jpXkLImZP4Ou8jLzfYHXuqRp2u4zQnUge9Ruag_8wBqvKBlh_H3lKRMJgDU7K4THqtG5JGoXgEJfbtLtUpqUYXK6KeRyF5LzByHW135Un_yoVbw1YaFly1il8uE/s1600/20180116_091433.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnno-kzFeLswjIu6P3jpXkLImZP4Ou8jLzfYHXuqRp2u4zQnUge9Ruag_8wBqvKBlh_H3lKRMJgDU7K4THqtG5JGoXgEJfbtLtUpqUYXK6KeRyF5LzByHW135Un_yoVbw1YaFly1il8uE/s320/20180116_091433.jpg" width="320" height="240" data-original-width="1600" data-original-height="1200" /></a></div>
<p>My primary use for apple cider vinegar is making vinaigrettes. Since cutting most added sugars out of my diet, I have found that I crave more acidity in my food. I make my own vinaigrettes to avoid, or at least control, added sugars in my diet. Most prepared mustard doesn’t have any added sugar, and neither does Huy Fong Sambal Oelek. I keep an assortment of vinegars, mustards, and hot sauces around because they are guilt-free flavour enhancers. Some mustards and hot sauces are quite high in salt, but I’m only using them as condiments, not as primary ingredients in my meals.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDHYNO03XR60WAsQ7_R6q1bXeqDcXjUcOKjzw6pLScVIramgwLfGgRXqlU6v65Ec-lqZkwx-qiQqL0SsFpDbUSMWIkBpQnkyLx1zUIHLwfXsLvQjHuLqVELV2BO9WBn_4RKoHjXQdkFFg/s1600/20170925_181105.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDHYNO03XR60WAsQ7_R6q1bXeqDcXjUcOKjzw6pLScVIramgwLfGgRXqlU6v65Ec-lqZkwx-qiQqL0SsFpDbUSMWIkBpQnkyLx1zUIHLwfXsLvQjHuLqVELV2BO9WBn_4RKoHjXQdkFFg/s320/20170925_181105.jpg" width="250" height="320" data-original-width="1000" data-original-height="1279" /></a></div>
<p>You can make a great, sugar-free coleslaw with vinegar, oil, and some Mrs. Dash. Add a little sugar if you need it, but if you cut back on added sugars in your diet, over time, you just might find your tastes change enough that you no longer need sugar in your coleslaw.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZxTIlkwL_3mRjtE8cj0u-tmx2J8rqQH3bfbg-jgqmZCPzQxttzeuPVWN6faFcZaKfoBMU66_Q8dbOVeNxfgadWnPn3D4db3zI-Pu-51QWwWuJLVZ0KmcSeEKlwHcC492-crlsgJp0CEw/s1600/20170925_174346.02.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZxTIlkwL_3mRjtE8cj0u-tmx2J8rqQH3bfbg-jgqmZCPzQxttzeuPVWN6faFcZaKfoBMU66_Q8dbOVeNxfgadWnPn3D4db3zI-Pu-51QWwWuJLVZ0KmcSeEKlwHcC492-crlsgJp0CEw/s320/20170925_174346.02.jpg" width="320" height="240" data-original-width="1333" data-original-height="1000" /></a></div>
<p>I also like to marinade cucumbers and red onion in apple cider vinegar.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7SNZS2fYsoVmD2ZeGDeADStFcEIhM9FXYd-go243IcVJTMghTTGfwrcKcuUESqZtGcf7W41KgqdP0MC7y_sirLbgzAy6WgLxLQsGrG9Rd5aeA-kWgbglgPxp5e-0RKPD1s8HKV7Iy_tQ/s1600/20180108_150952.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7SNZS2fYsoVmD2ZeGDeADStFcEIhM9FXYd-go243IcVJTMghTTGfwrcKcuUESqZtGcf7W41KgqdP0MC7y_sirLbgzAy6WgLxLQsGrG9Rd5aeA-kWgbglgPxp5e-0RKPD1s8HKV7Iy_tQ/s320/20180108_150952.jpg" width="240" height="320" data-original-width="1200" data-original-height="1600" /></a></div>
<p>I’ve read claims that apple cider vinegar helps regulate digestion to avoid blood sugar spikes in people with onset diabetes, but none of those claims was backed up with a link to a scientific study. The best way to avoid spikes in blood sugar is to avoid foods that have sugar added and to source your carbs, instead, from whole grains.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOFDN98RG4qhbEVoTjAX2XKw1XpizPTP13RVcBPOvicghqMLkEqXP0wV4dFnNPm_wfkOvzLdysWCwDTlDXrEYQrIaULPzRjL5S5PkievzW1eCb6SAcu39F9mri7iGXxu9ITl5RLCNJcZo/s1600/20180508_213322.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOFDN98RG4qhbEVoTjAX2XKw1XpizPTP13RVcBPOvicghqMLkEqXP0wV4dFnNPm_wfkOvzLdysWCwDTlDXrEYQrIaULPzRjL5S5PkievzW1eCb6SAcu39F9mri7iGXxu9ITl5RLCNJcZo/s320/20180508_213322.jpg" width="240" height="320" data-original-width="1200" data-original-height="1600" /></a></div>
<p>Generic white vinegar is part of my fitness regime, but only because I refuse to give a gym my banking information. Pick up a couple jugs and use them in a home workout if you want vinegar to help you get fit.</p>
Heather Spoonheimhttp://www.blogger.com/profile/07779414156250200057noreply@blogger.com0tag:blogger.com,1999:blog-4658467366791176142.post-67773936984276320312018-05-12T20:18:00.000-07:002018-05-12T20:18:06.659-07:00Balanced Meal: BMI = 27.8<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwaYZVtg9fsGDSwTPQZKN3s8IJtdc0exQ3wuIaNobhJepw776qyGFMoT06H7FH_rErnn0uILFvuSPQq8GaT59DYSZhv8DJ5N9OhJ260MQv5pwgudGK5bWwW41sDe2wQ7R9yrxyB5rQEOQ/s1600/20180507_183020.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwaYZVtg9fsGDSwTPQZKN3s8IJtdc0exQ3wuIaNobhJepw776qyGFMoT06H7FH_rErnn0uILFvuSPQq8GaT59DYSZhv8DJ5N9OhJ260MQv5pwgudGK5bWwW41sDe2wQ7R9yrxyB5rQEOQ/s320/20180507_183020.jpg" width="320" height="240" data-original-width="1600" data-original-height="1200" /></a></div>
<p>Preparing a healthy, balanced meal can be quite simple. In fact, you don’t even need to know how to cook. For lunch or dinner, I like to start with a cup and a half to two cups of chopped veggies. Make sure to include a dark green veggie and an orange veggie like carrot or butternut squash. I typically start with broccoli, carrot, red bell pepper, radish, tomato, snow peas, cucumber, and red onion. That’s it – no cooking required.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimaeVij1g2uKfQFl8cLIJWn63XXm05YuN4VCIZ1wbosV4lMz69M1_lqw5-VjadGDjE9VgjKbneAlp8ZRdtrHjz27gbtAiztf_fmnDozlnYvMuApNUntOhuVUlBrCxaJC0U6LGB1RO5iYE/s1600/20180430_151653.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimaeVij1g2uKfQFl8cLIJWn63XXm05YuN4VCIZ1wbosV4lMz69M1_lqw5-VjadGDjE9VgjKbneAlp8ZRdtrHjz27gbtAiztf_fmnDozlnYvMuApNUntOhuVUlBrCxaJC0U6LGB1RO5iYE/s320/20180430_151653.jpg" width="240" height="320" data-original-width="1200" data-original-height="1600" /></a></div>
<p>For protein I buy ready-cooked, roasted meat. This week I’ve been eating chicken. I bought a rotisserie chicken at the grocery store and simply deboned it and kept all the meat in reserve.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBCwlL_A9EqRvlzSOon-xN0OK3gRMCqXDiDwySBzlZHamgF28aqJWvoCK3s3nKY-b400Woj1_mzM39iGsA6enYILxghKMLWOl-bCI0PBae6gO5Y4eHEtyNcXROg82m7wRvBHLg9R9UHww/s1600/20180507_183217.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBCwlL_A9EqRvlzSOon-xN0OK3gRMCqXDiDwySBzlZHamgF28aqJWvoCK3s3nKY-b400Woj1_mzM39iGsA6enYILxghKMLWOl-bCI0PBae6gO5Y4eHEtyNcXROg82m7wRvBHLg9R9UHww/s320/20180507_183217.jpg" width="320" height="240" data-original-width="1600" data-original-height="1200" /></a></div>
<p>Chop up 3 ounces of ready-cooked meat and toss that on top of the veggies.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnno-kzFeLswjIu6P3jpXkLImZP4Ou8jLzfYHXuqRp2u4zQnUge9Ruag_8wBqvKBlh_H3lKRMJgDU7K4THqtG5JGoXgEJfbtLtUpqUYXK6KeRyF5LzByHW135Un_yoVbw1YaFly1il8uE/s1600/20180116_091433.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnno-kzFeLswjIu6P3jpXkLImZP4Ou8jLzfYHXuqRp2u4zQnUge9Ruag_8wBqvKBlh_H3lKRMJgDU7K4THqtG5JGoXgEJfbtLtUpqUYXK6KeRyF5LzByHW135Un_yoVbw1YaFly1il8uE/s320/20180116_091433.jpg" width="320" height="240" data-original-width="1600" data-original-height="1200" /></a></div>
<p>I make a vinaigrette with grapeseed oil, mustard, and apple cider vinegar. Usually I throw some Sambal in there but whatever I do I never add any sugar or honey.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcLRZYQZ__VcDi3M1bQNvylpDperG_IFhZCDojfLYaeq0nFodJCn4vU5ZBEALCMM7CYIhu_KV07d9tQQJ6hNF2dNeZCkjt6EfMLuwUzSUi7phyxOwmBFsiwewfg30ifkHDZWlg1jJZoAY/s1600/20180507_183439.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcLRZYQZ__VcDi3M1bQNvylpDperG_IFhZCDojfLYaeq0nFodJCn4vU5ZBEALCMM7CYIhu_KV07d9tQQJ6hNF2dNeZCkjt6EfMLuwUzSUi7phyxOwmBFsiwewfg30ifkHDZWlg1jJZoAY/s320/20180507_183439.jpg" width="320" height="240" data-original-width="1600" data-original-height="1200" /></a></div>
<p>Add some vinaigrette to your meal.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFfSzjSA2kNrvt1e3FZ5-HgA9isPDlWoH5aWQ20nc2tVEEWhZFbZ-s4IE_fKCnrhtkx7Pz7WSszsbV27CHi1Ah-EPdaTYhhQ0_o01wyxsRaKI3JqQEUh4Ikt-TqHkPMMWeOWPFqDgUaAw/s1600/20180507_183559.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFfSzjSA2kNrvt1e3FZ5-HgA9isPDlWoH5aWQ20nc2tVEEWhZFbZ-s4IE_fKCnrhtkx7Pz7WSszsbV27CHi1Ah-EPdaTYhhQ0_o01wyxsRaKI3JqQEUh4Ikt-TqHkPMMWeOWPFqDgUaAw/s320/20180507_183559.jpg" width="240" height="320" data-original-width="1200" data-original-height="1600" /></a></div>
<p>For whole grains, I like crisp bread. There are several varieties and they crunch up to make great croutons. So, top that salad up with freshly crumbled crisp bread to fill out this balanced meal with some carbs that will keep you full to the next meal.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnOgODm1EEUZn8XuOtBoaJt-qFyT9EIS_wJfbNpU3hXOtPj2pO40Z-VmhBJVRzdGgZ9IteDl_5XWZT1T1uVnNP3WzGYhRi1OitULKyvSxsw34E6FhZYNGjp_QczGbHeAfmsbihdnd7i1I/s1600/20180507_183919.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnOgODm1EEUZn8XuOtBoaJt-qFyT9EIS_wJfbNpU3hXOtPj2pO40Z-VmhBJVRzdGgZ9IteDl_5XWZT1T1uVnNP3WzGYhRi1OitULKyvSxsw34E6FhZYNGjp_QczGbHeAfmsbihdnd7i1I/s320/20180507_183919.jpg" width="320" height="240" data-original-width="1600" data-original-height="1200" /></a></div>
<p>So that’s it. Set the table and make sure to choose good, old-fashioned water as your beverage. </p>
Heather Spoonheimhttp://www.blogger.com/profile/07779414156250200057noreply@blogger.com0tag:blogger.com,1999:blog-4658467366791176142.post-53671925756693569102018-05-05T21:19:00.000-07:002018-05-05T21:19:22.281-07:00Nutrition Labels: BMI = 27.9<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhd51NbihTP0aTRtPARKbqSRsGJgnKYbza0HBSkekKCoBITIA4mccT9BVjKmg31mCTmrlukO-Y2K2_g5VUX0PCWzx4iogJZvjvkFxwjIitLrczckrvj8iJVNygoC6v5L0JNLphJ5oqWABg/s1600/20180430_143728.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhd51NbihTP0aTRtPARKbqSRsGJgnKYbza0HBSkekKCoBITIA4mccT9BVjKmg31mCTmrlukO-Y2K2_g5VUX0PCWzx4iogJZvjvkFxwjIitLrczckrvj8iJVNygoC6v5L0JNLphJ5oqWABg/s320/20180430_143728.jpg" width="305" height="320" data-original-width="1527" data-original-height="1600" /></a></div>
<p>When my diet was at it’s worst, I dreaded reading nutrition labels. Learning to objectively evaluate the nutrition of my food was a difficult yet necessary step. Today I grabbed three boxes of healthy-looking cereals. Even now, it takes me a while to evaluate the labels. For this reason, I usually just look at the ingredients and avoid anything that has any form of sugar added to it. The problem with the above labels is they give the nutritional values for tiny portions that aren’t nearly enough to fill me up until lunch. The box on the left suggests a 160-calorie breakfast. Give me a break! I eat about 600 calories at breakfast. Even if I chose the box on the right, I would need to either eat two servings or grab a muffin on my way to work. The ingredients are mostly visible for the box in the middle and reveal sugar, corn syrup, honey, molasses, dried cane syrup, malt extract, and monoglycerides. That’s seven sources of sugar. Nope. The worst part is that the middle box is the least sugary. It has 10 grams of sugar in a 210 calories serving. Remember that sugar is 4 calories per gram. That means that 40 of the 210 calories (19%) are derived from sugar.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgk0olAujavVQfjCvsZrYPMeyQPXxCWH4oKGEiXL0vQJYoOX_GP_d6XpxNk2XqV-X5xzAvFjtTE4VuU0Kmz9AGSWvtKd-1doN9zq8bEF6ODLL3StF8h3E2ah6gk8YY0WIcEWqHynHt0mZg/s1600/20180430_130214.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgk0olAujavVQfjCvsZrYPMeyQPXxCWH4oKGEiXL0vQJYoOX_GP_d6XpxNk2XqV-X5xzAvFjtTE4VuU0Kmz9AGSWvtKd-1doN9zq8bEF6ODLL3StF8h3E2ah6gk8YY0WIcEWqHynHt0mZg/s320/20180430_130214.jpg" width="320" height="240" data-original-width="1600" data-original-height="1200" /></a></div>
<p>My Red River cereal has no added sugars, so a 140-calorie serving has a mass of 180 grams – a LOT more than the meager 50-gram portions for the above cereals. That kind of bulkiness sticks to my ribs and helps me avoid snacking. I’ve already posted about all the other things I eat at breakfast in my last entry so I’ll forego rehashing that here and move back onto labels.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhH_YnOAD88YfK7tm6bgVrD3YS32G7CxzYCj8WlVuY3f9qXQ4JjQ3-DkmiJq4GwSMWbwXLm75uJLHMt8U6Ua8JCvlhl-IgosUXM9Y9ADG1_rULfUGtn8kPcFQIXYgM_a3NMceI0rMz_UuA/s1600/20180430_144113.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhH_YnOAD88YfK7tm6bgVrD3YS32G7CxzYCj8WlVuY3f9qXQ4JjQ3-DkmiJq4GwSMWbwXLm75uJLHMt8U6Ua8JCvlhl-IgosUXM9Y9ADG1_rULfUGtn8kPcFQIXYgM_a3NMceI0rMz_UuA/s320/20180430_144113.jpg" width="240" height="320" data-original-width="1200" data-original-height="1600" /></a></div>
<p>I tend to avoid breaded foods like this – even though there are cooking instructions to reheat them in the oven. The problem is that, in most cases, the fat content is as high as for a deep-fried version of the same dish. The 11 grams of fat in the suggested portion constitutes 99 calories (9 calories for each gram of fat). Those 99 calories are almost half the 220 calories in the serving. I’m not trying to go super low on my fat intake but I avoid eating anything that derives more than 30% of it’s calories from fat.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGlnCWVn3reOI8W8jFJ9aWUxvqD7c5pyNeqiJDDJ5TYvBiIpXhAneUxU7PNjww5d4fz6hClNzPTVhmDn0DneWEN4HtLq2xmDWmqitQX7cNodsFquh3Gep_wD9cszagFTgc6lcdDklCRVs/s1600/20180430_143234.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGlnCWVn3reOI8W8jFJ9aWUxvqD7c5pyNeqiJDDJ5TYvBiIpXhAneUxU7PNjww5d4fz6hClNzPTVhmDn0DneWEN4HtLq2xmDWmqitQX7cNodsFquh3Gep_wD9cszagFTgc6lcdDklCRVs/s320/20180430_143234.jpg" width="320" height="240" data-original-width="1600" data-original-height="1200" /></a></div>
<p>Here’s a meal that doesn’t contain much fat or sugar – but also doesn’t contain much food. At 190 calories, I’m going to need to eat 2 or 3 of these things to get full and by the time I do that I’ll have had 42 to 63 percent of my fat intake for the whole day in just one meal.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjp1Pi8PVN_egphVYM3GOMgJbkMPmlY0SgYpytnmfEvc0doAVR_gfHddap7fkkQGjdhacLJpyl-QLGNITdhq7a0l4hwA-C5aG0LmDF-3lMEs3sxRZUsdZFExNE149PamBFuXwNNKUQxS8o/s1600/20180430_142142.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjp1Pi8PVN_egphVYM3GOMgJbkMPmlY0SgYpytnmfEvc0doAVR_gfHddap7fkkQGjdhacLJpyl-QLGNITdhq7a0l4hwA-C5aG0LmDF-3lMEs3sxRZUsdZFExNE149PamBFuXwNNKUQxS8o/s320/20180430_142142.jpg" width="320" height="240" data-original-width="1600" data-original-height="1200" /></a></div>
<p>Yum! A pound of mac’n’cheese! At 510 calories this is a full meal but, sadly, it is spiked with 55% of a day’s worth of salt. I avoid meals that have more than 30% of daily salt requirement. I’m not very concerned with the 18 grams of fat, but the fact that nearly half of that fat is saturated or trans fat isn’t good. This meal doesn’t claim to be healthy though, only to be a satisfying and delicious meal. I believe that claim but will look for something healthier.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj87cm2x2WjI3BBV4vAQg8UP6H1pvVTbZu2VDBgX08fDhJv0chxrJdbEDqCVX9Gcz3YcH0gCt4A-logz4sN8hKiOeMdsVRSkQbVMzoUmVChuASJgMcnJE-0hwenaVgl_l-8Hg_SWxzt6cs/s1600/20180430_143117.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj87cm2x2WjI3BBV4vAQg8UP6H1pvVTbZu2VDBgX08fDhJv0chxrJdbEDqCVX9Gcz3YcH0gCt4A-logz4sN8hKiOeMdsVRSkQbVMzoUmVChuASJgMcnJE-0hwenaVgl_l-8Hg_SWxzt6cs/s320/20180430_143117.jpg" width="240" height="320" data-original-width="1200" data-original-height="1600" /></a></div>
<p>Oh no, here’s the info on the snack mix that I used to wolf-down. They suggest a 50-gram serving and that wouldn’t kill me. What was killing me was that I would plow through a 280-gram bag in about an hour just before bed. That meant 1400 calories, 72 grams of fat, and 2520 mg of sodium as a bed-time snack. Ouch. After trying to starve myself all day, though, I couldn’t resist.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNzYiWIUkVc23yLnfOzPl6FdNNmcxKb8PkNng4cLasWiqtifrlaMKcOf7ay13HsPh6cGP0I4zvJUSTMpUhIdRWWK8Fu8HUs24SmFdvf7mHtkxoL6ZfU-Nw3xXvLqW81fNQ_PGnCzQF3aw/s1600/20180430_142923.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNzYiWIUkVc23yLnfOzPl6FdNNmcxKb8PkNng4cLasWiqtifrlaMKcOf7ay13HsPh6cGP0I4zvJUSTMpUhIdRWWK8Fu8HUs24SmFdvf7mHtkxoL6ZfU-Nw3xXvLqW81fNQ_PGnCzQF3aw/s320/20180430_142923.jpg" width="320" height="240" data-original-width="1600" data-original-height="1200" /></a></div>
<p>Stouffers calls this a ‘fit bowl’. At 340 calories, I think it is a bit shy of being a full meal. Having 24 grams of protein and yet only 8 grams of fat, I tend to agree that this bowl is fit. It isn’t loaded with sugar and has only 1/3rd of daily salt intake. It isn’t a low sodium meal, but at least it isn’t totally spiked with salt. The rice is whole grain, and there are black beans. I’ll have to stretch this meal out a bit, but I decided to buy it.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBEY-yEhRjjvKRdW3sXQmNineouyZJ9h7v15kOWbAKHSS7xmeixq8oU6-s7u8rkvdeIz9aAk3V24xW_5YwJSsneZiTxF8aTAUX5ORicJNYSzeMFV8_EqW0RBS0iPuPkdccuwHYQWq8_0w/s1600/20180430_161653.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBEY-yEhRjjvKRdW3sXQmNineouyZJ9h7v15kOWbAKHSS7xmeixq8oU6-s7u8rkvdeIz9aAk3V24xW_5YwJSsneZiTxF8aTAUX5ORicJNYSzeMFV8_EqW0RBS0iPuPkdccuwHYQWq8_0w/s320/20180430_161653.jpg" width="240" height="320" data-original-width="1200" data-original-height="1600" /></a></div>
<p>I decided to add some hulled barley, low-sodium chicken broth, and about a cup of chopped carrot and broccoli. That will bring the above meal up over 500 calories, double the whole grains, and ensure I’m getting enough veggies.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMpVfli-FWx4Vt_VCxPFDa6VI0v25tkBCHVZnx08bUId3voQwBTQaPUOVXZeTH6_M-92U3TE7wMNRIq10jy4Y96Xw33svesd5wk38NGF5itCRaIrC2fAMaGtLk38nwxng0-XL-QwohB1Q/s1600/20180430_164813.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMpVfli-FWx4Vt_VCxPFDa6VI0v25tkBCHVZnx08bUId3voQwBTQaPUOVXZeTH6_M-92U3TE7wMNRIq10jy4Y96Xw33svesd5wk38NGF5itCRaIrC2fAMaGtLk38nwxng0-XL-QwohB1Q/s320/20180430_164813.jpg" width="320" height="240" data-original-width="1600" data-original-height="1200" /></a></div>
<p>I cooked my barley in the lower part of my steamer and then put the ‘fit bowl’ in the top to heat it up.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgI80FMEYocPqFeRyCFJm7LPFSzmhpkza6tUf72DwxfWDHaLRVNVqClC6F2m_x8n2rMwYM2Y48VNAz1HWfHHn5zztt84Ll8JssR0ap56WrLROxSiedVULzVulS9fHWC9aOOw0_s1NIqSvQ/s1600/20180430_172805.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgI80FMEYocPqFeRyCFJm7LPFSzmhpkza6tUf72DwxfWDHaLRVNVqClC6F2m_x8n2rMwYM2Y48VNAz1HWfHHn5zztt84Ll8JssR0ap56WrLROxSiedVULzVulS9fHWC9aOOw0_s1NIqSvQ/s320/20180430_172805.jpg" width="320" height="240" data-original-width="1600" data-original-height="1200" /></a></div>
<p>With a little Sambal, this turned into a great and really filling meal.</p>
Heather Spoonheimhttp://www.blogger.com/profile/07779414156250200057noreply@blogger.com0tag:blogger.com,1999:blog-4658467366791176142.post-63254148393121883432018-04-28T22:38:00.000-07:002018-04-28T22:38:38.388-07:00Nix the Nighttime Snacks: BMI = 28.1<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_pwnWUfuJv02OWMo3U8B0GAaXpkRgu_u95oYVTMa6D45Jtusz_WJm4HyxnSod_eo2Pxp-9IlCwyAS1fsmU9AlS5e6YGjLwwMoqKaXlSYO_9Sx99KSiopzz8UmtNpfUTuvjaWaKZbjaFQ/s1600/pig+plate.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_pwnWUfuJv02OWMo3U8B0GAaXpkRgu_u95oYVTMa6D45Jtusz_WJm4HyxnSod_eo2Pxp-9IlCwyAS1fsmU9AlS5e6YGjLwwMoqKaXlSYO_9Sx99KSiopzz8UmtNpfUTuvjaWaKZbjaFQ/s320/pig+plate.jpg" width="240" height="320" data-original-width="540" data-original-height="720" /></a></div>
<p>Starving all day is not a good weight-loss plan. Starving all day and then bingeing at night is a terrible weight-loss plan. I used to try to starve myself all day but, really, I just wound up snacking all day. With my diet almost devoid of nutrient-dense fruits and veggies, by the time evening rolled around I desperately sought out comfort foods to fill the void. When people ask me about my weight loss, looking for some advice, they usually tell me their weakest time is in the evening. Some go so far as to brag about hardly eating anything all day long.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsetm1YBCbKhyphenhyphenx-ttbwJwcYp4UV0Ge2HDhuTPFgMx43_QL-xtDp2nXFgAWoMGQMAVq-8Gxf0WWVpZOWGiS1UVXXih39qGjr7UJwFxOEqxtMflG6L70fFW4VUs01v6MiAqWbk5Aw3uoPyA/s1600/20180417_144735.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsetm1YBCbKhyphenhyphenx-ttbwJwcYp4UV0Ge2HDhuTPFgMx43_QL-xtDp2nXFgAWoMGQMAVq-8Gxf0WWVpZOWGiS1UVXXih39qGjr7UJwFxOEqxtMflG6L70fFW4VUs01v6MiAqWbk5Aw3uoPyA/s320/20180417_144735.jpg" width="240" height="320" data-original-width="1200" data-original-height="1600" /></a></div>
<p>Yes, I remember how hard it was to kick my late-night binge eating. It was almost as hard as breaking my snacking addiction. The key for me was to stop trying to starve myself, even though I failed miserably at that. I had to start eating substantial, balanced meals. That starts with breakfast.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGD_VZLGpakUp5TuIpl4UnTRn0VTfboGeTGNBMcH7xO1Y8XJpOS2bUNfckGYfF70BWFA4FeSVn30RHVXV34XUrfd-rhvVXZVh-uKEh15o2YyMHzGSoOv18qp41VPWozmRjUl2RNR_J70w/s1600/20180325_124539.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGD_VZLGpakUp5TuIpl4UnTRn0VTfboGeTGNBMcH7xO1Y8XJpOS2bUNfckGYfF70BWFA4FeSVn30RHVXV34XUrfd-rhvVXZVh-uKEh15o2YyMHzGSoOv18qp41VPWozmRjUl2RNR_J70w/s320/20180325_124539.jpg" width="320" height="240" data-original-width="1600" data-original-height="1200" /></a></div>
<p>As soon as I mention breakfast, though, most people put on the brakes and start telling me that breakfast is a terrible idea. They are most able to avoid food in the morning, they tell me, and so they just don’t want to add those extra calories. Breakfast, however, is an opportunity to get a tonne of essential nutrition in your belly. I have a whole grain cooked cereal that gives me great energy for the start of my work shift. I dice an apple on top of it, have another serving of fruit on the side, and drink 3 ounces of orange juice. For protein, I have some mixed beans and smoked mackerel. The mackerel is also good for the omega fats, and to that end I have a couple walnuts and mix some soy beverage in with my 1% milk. The 1% milk offers even more protein, but also calcium and it is fortified with vitamin D. All totalled, my breakfast runs around 800 calories. It really is a breakfast, because by the time I start eating, I’ve gone about 14 hours without food.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJN5vY7ogGj1X5jJ6y7_CveCNLLyE83pfrsR0sXsjo4sBlyklqmHLmhXFB5z8oJkhIKc5qE0B8jwk7uVgQBL4OoCCvJMpIKXzf4IpRajG9xOTRee3SO7RNVC8T6Ym8WWlKZZki0dEQqA4/s1600/20171106_155304.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJN5vY7ogGj1X5jJ6y7_CveCNLLyE83pfrsR0sXsjo4sBlyklqmHLmhXFB5z8oJkhIKc5qE0B8jwk7uVgQBL4OoCCvJMpIKXzf4IpRajG9xOTRee3SO7RNVC8T6Ym8WWlKZZki0dEQqA4/s320/20171106_155304.jpg" width="320" height="259" data-original-width="1234" data-original-height="1000" /></a></div>
<p>Knowing that I’ve had plenty of fruit for the day, all my servings of dairy, all my required omega fats, and 2 servings of whole grain – I seek out mostly veggies and whole grains for my lunch. I still have some lean protein in my lunch, but it’s the veggies and whole grains that I need to get in me. It’s a lot of food.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9fsP27KRhaUUU08nqd0IYryBQ-wzpcJOx3ySW7xl12I76MPyV51mMszPFnIoAWtTSKnkdBqhG0onr2m0yqwdWNEcgiOrHAF6yd-9nWd2Heer2-rL7z2UMqvk794YzsNcm-PeHby8t8N0/s1600/20171216_181951.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9fsP27KRhaUUU08nqd0IYryBQ-wzpcJOx3ySW7xl12I76MPyV51mMszPFnIoAWtTSKnkdBqhG0onr2m0yqwdWNEcgiOrHAF6yd-9nWd2Heer2-rL7z2UMqvk794YzsNcm-PeHby8t8N0/s320/20171216_181951.jpg" width="320" height="240" data-original-width="1600" data-original-height="1200" /></a></div>
<p>By the time I eat dinner, I only need a few more servings of veggies and whole grains. It’s a lot of food to eat but the calories are low because I barely have any sugar in my diet. Eating this much food during the day makes late-night snacking easy to avoid. I’ve stopped trying to stop eating because now, each day, my goal is to get all my servings of the right foods as recommended by the Canada food guide.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRqdgrybdFoZBD1bj5ONLEwCAVaDXkqsx3SNxTfJEVW-aIwrFo263nsGhMC5WNvNTxaC2i3uI7T8S2efmhvInxu-K0jSb731Fdj2zz0IHBxRU9m6g5R3kHUl8FlgqE8zu0bUOMWJIZBao/s1600/20180307_164930.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRqdgrybdFoZBD1bj5ONLEwCAVaDXkqsx3SNxTfJEVW-aIwrFo263nsGhMC5WNvNTxaC2i3uI7T8S2efmhvInxu-K0jSb731Fdj2zz0IHBxRU9m6g5R3kHUl8FlgqE8zu0bUOMWJIZBao/s320/20180307_164930.jpg" width="320" height="240" data-original-width="1600" data-original-height="1200" /></a></div>
<p>If I starved myself all day, then I would likely end up bingeing at night again. Malnourished and hungry, it is unlikely that fruit, 1% milk, whole grain hot cereal, smoked mackerel and walnuts would seem very enticing. More likely I would want the calorie density of the two-pack of double-cheese burgers sold at the corner store across the street. It’s much easier to choose healthy food at breakfast, and that makes it easier for me to fill out a balanced diet at lunch and dinner.</p>
<p>Occasionally I still get a craving in the evening. These days, however, I’m happy to have a couple olives because I just can’t handle a meal-sized snack. If you have trouble controlling your appetite in the evening, then I’m willing to bet that you skip breakfast.</p>
Heather Spoonheimhttp://www.blogger.com/profile/07779414156250200057noreply@blogger.com0tag:blogger.com,1999:blog-4658467366791176142.post-46618666481913845052018-04-21T21:35:00.000-07:002018-04-21T21:35:06.216-07:00Food Porn: BMI = 28.2<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsmDkwRPsL3aKd5OEIBBLb0W6jNaeg6xmLBhwz_0-VojOyG62bxHv0Tb6-a9Jrb0KqmVEWBCzSFEOx_gnUduJNCYO63kNvt6zJwdK66MFexp7hSJwPZWS8mnzkiQpIiAEkJrT5jivGr90/s1600/20180307_164840.closeup.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsmDkwRPsL3aKd5OEIBBLb0W6jNaeg6xmLBhwz_0-VojOyG62bxHv0Tb6-a9Jrb0KqmVEWBCzSFEOx_gnUduJNCYO63kNvt6zJwdK66MFexp7hSJwPZWS8mnzkiQpIiAEkJrT5jivGr90/s320/20180307_164840.closeup.jpg" width="320" height="205" data-original-width="1600" data-original-height="1023" /></a></div>
<p>We’ve all seen those videos in our social network feeds that glorify meat, cheese, and decadent desserts. They don’t just make our mouths water, they also reinforce bad eating habits. No one eats mountains of ground beef, sautéed onion, and peppers by pouring melted cheese over the mess and making a video of the spectacle. Nonetheless, the normalization of such comfort-food excess serves to skew our view of what a healthy diet looks like.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvCpzEPlnqcVJt4F6Z_CsjdIvhouMfRs4U4pWc1u9JrCTEBJgWBtWmMitBbmufIr6ba_w72iy6LkmfLkNIWT9im3sg4Cem6De1pLXjO63nxzRBSyzUUxwPjS0eszSW69Q7eCVUMUGPLE0/s1600/393740_317623664935958_397988190_n+%25281%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvCpzEPlnqcVJt4F6Z_CsjdIvhouMfRs4U4pWc1u9JrCTEBJgWBtWmMitBbmufIr6ba_w72iy6LkmfLkNIWT9im3sg4Cem6De1pLXjO63nxzRBSyzUUxwPjS0eszSW69Q7eCVUMUGPLE0/s320/393740_317623664935958_397988190_n+%25281%2529.jpg" width="320" height="176" data-original-width="500" data-original-height="275" /></a></div>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhW8X6jOMd-lTKYmMYomfec3nbupU9I7472Yp5h1nwJAX0EaQlUiXhwVgLDf0p7pYOP2sVWUEolOQcpQrlXToUdUnjQ1H15k1MzDMBK3yw6TolTg4oNSXE1euvoYkBTXX4hzyazOsWRuTg/s1600/StaffMeal.Big+Burger.03.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhW8X6jOMd-lTKYmMYomfec3nbupU9I7472Yp5h1nwJAX0EaQlUiXhwVgLDf0p7pYOP2sVWUEolOQcpQrlXToUdUnjQ1H15k1MzDMBK3yw6TolTg4oNSXE1euvoYkBTXX4hzyazOsWRuTg/s320/StaffMeal.Big+Burger.03.jpg" width="320" height="176" data-original-width="500" data-original-height="275" /></a></div>
<p>I’ve been guilty of producing some food porn myself. A colleague once asked me to make some big burgers as a staff meal. I made the burgers so damn big that we spent 15 minutes taking pictures of them before eating them. We laughed and posed with our burgers, but I didn’t keep a copy of myself eating one of those burgers. I knew that sort of eating was driving my weight up and I had already stopped stepping on the scale for fear of how far I had already gone.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhl5SKP1tUpzftJK9ZsHDEVXHeCjjfVPW8XaCKFr7IReiBfe-koYH7wym_Ba6tIhvEximYSgNXcblIvhHXEKckbU5TMs7n7k-RuI358S3rM7mKQTeB6DZkfoFhJ2mYHpIGbJfzMI-UyD2Y/s1600/20170925_161053.02.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhl5SKP1tUpzftJK9ZsHDEVXHeCjjfVPW8XaCKFr7IReiBfe-koYH7wym_Ba6tIhvEximYSgNXcblIvhHXEKckbU5TMs7n7k-RuI358S3rM7mKQTeB6DZkfoFhJ2mYHpIGbJfzMI-UyD2Y/s320/20170925_161053.02.jpg" width="320" height="120" data-original-width="1222" data-original-height="457" /></a></div>
<p>I spent so much time thinking about bigger sandwiches, thicker pizzas, and richer cheese that healthy foods became unappealing to me – other than as a prop for the photos. The fact is that food porn does have an impact on our diets and that’s why fast food advertisers seeks to make their food seem almost sexy in their ads.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHgv4rWTkGuhKz2ePXzE359qIGU4n7znbG_Wr20p6KB5mrEIRU1QtLjsdMbMC-jfAdd2RFLIo0T36B6zkb7MQ1gDKJLSBzfXEKZM47IdNSJNdtAqg4BkGquCtUnJfkrBgF_IYx4JZlzMI/s1600/21551815_1673807365984241_8856223292022468128_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHgv4rWTkGuhKz2ePXzE359qIGU4n7znbG_Wr20p6KB5mrEIRU1QtLjsdMbMC-jfAdd2RFLIo0T36B6zkb7MQ1gDKJLSBzfXEKZM47IdNSJNdtAqg4BkGquCtUnJfkrBgF_IYx4JZlzMI/s320/21551815_1673807365984241_8856223292022468128_o.jpg" width="320" height="207" data-original-width="1546" data-original-height="1000" /></a></div>
<p>These days my taste in food porn has radically changed. I post more photos of food than ever but it’s mostly healthy food. Just google my name and select ‘images’. There are more photos of healthy food then there are of me. There will also likely be some photos of unhealthy food but that is because I use such images in this blog to make a point.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhw-1crImkbFk2afBQdwiksBsbxfUDgXyWjtgwFCfajh-IqvXqmfHUMWf3KIw9bSS_lzxJusQlGABTqk8VexIJEg1I5z6W0yYHlpXmc37QrPvWvdFuwNPBDm7vmall5-SswgHhkLFjMIos/s1600/20180321_135127.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhw-1crImkbFk2afBQdwiksBsbxfUDgXyWjtgwFCfajh-IqvXqmfHUMWf3KIw9bSS_lzxJusQlGABTqk8VexIJEg1I5z6W0yYHlpXmc37QrPvWvdFuwNPBDm7vmall5-SswgHhkLFjMIos/s320/20180321_135127.jpg" width="320" height="240" data-original-width="1600" data-original-height="1200" /></a></div>
<p>The above photo of Cara Cara Oranges with ginger now makes my mouth water. I’m not saying that giving up food porn, or changing to health-food porn will change your diet – but it might reduce some of your unhealthy cravings that drive you to snack or overeat.</p>
Heather Spoonheimhttp://www.blogger.com/profile/07779414156250200057noreply@blogger.com0tag:blogger.com,1999:blog-4658467366791176142.post-81445341383308036012018-04-14T21:14:00.000-07:002018-04-14T21:14:11.947-07:00Success Breeds Success: BMI = 28.3<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpZF_2ktf_GK-ZY-iMNK_mj6Pdd1sLbejdhSsalvRXX2__ID9o2_25UDXLfwiVTz7lTOaTziPW0hhW6bNJKix37QKpHFyahd4vshRq9fdSQcVFQfi61AWhCztIap3wewU6VwW-Z-KXx1I/s1600/a.2018.04.04.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpZF_2ktf_GK-ZY-iMNK_mj6Pdd1sLbejdhSsalvRXX2__ID9o2_25UDXLfwiVTz7lTOaTziPW0hhW6bNJKix37QKpHFyahd4vshRq9fdSQcVFQfi61AWhCztIap3wewU6VwW-Z-KXx1I/s320/a.2018.04.04.jpg" width="320" height="266" data-original-width="1157" data-original-height="961" /></a></div>
<p>120 pounds ago, I challenged myself to go one hour without snacking. That may not sound like much of a challenge, but it was an attainable goal. I knew I needed to go from grazing all day to eating three balanced meals each day, and I knew it wasn’t going to happen overnight. If I had set that as my goal (3 healthy meals, no snacking) then I would have failed before I even got started.</p>
<p>My initial challenge was to see how often I could go for an hour without so much as a sip of water. I kept track of how often I succeeded and how often I failed. If I hadn’t snacked in the hour before I had a meal, then I got a point. If I went an hour after a meal without snacking, then I got a point. If I went an hour between snacks, then I got a point. If, however, I found myself eating or drinking and it had not been an hour then my compulsive eating got a point.</p>
<p>I wish I had held onto those original score cards. It took me a week to have a 16-0 shutout against my compulsive eating, but I was winning the daily score from day one. The first day went well and I believe my compulsive eating only got a couple points on me. The second day my compulsive eating got 4 or 5 points, but I still won the day score and doubled down my resolve to get a better score the next day.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWipsNdGremPely5-TqNyorzHP4vLMYYmhv33p9LG7bJvzv2NCQRgHnZ7yq6GQQAcqnhk-e6PthKU4thB6gLX-f2FLWArpGVXZw5DKCzajWmOMcmaCg8r_2uvygNVGWaqmE3t91SB6c4c/s1600/a.2017.09.06.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWipsNdGremPely5-TqNyorzHP4vLMYYmhv33p9LG7bJvzv2NCQRgHnZ7yq6GQQAcqnhk-e6PthKU4thB6gLX-f2FLWArpGVXZw5DKCzajWmOMcmaCg8r_2uvygNVGWaqmE3t91SB6c4c/s320/a.2017.09.06.jpg" width="295" height="320" data-original-width="1000" data-original-height="1086" /></a></div>
<p>Essentially, I had stacked the odds in my favour. I set up the scoring system in a way that let me win, every single day, even though I still didn’t have full control over my eating habits. I succeeded each day, even when I gave up a few more points than the day before, and that drove me to strive to give up fewer points the next day.</p>
<p>I was also working on having 3 balanced meals a day and had setup a bit of a scoring system for that as well. The exciting game was the snack-timer game, though. Once I got a few shout-outs in a row, I started using 1.5-hour intervals.</p>
<p>The specifics of the intervals are not what is important here. The message is that the seemingly unattainable can be attained by breaking it down into small attainable parts. Even though my initial goals were very small, each success proved to me that I could succeed at something. With each success my desire for another success increased – my very expectation of success increased.</p>
<p>Today my BMI is 28.3. The photo below shows me with a BMI of 28.3, 33.4, and 43.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFjKPiuVYWm5-Icd__-DtQzgTjaW-vGi-msaU_arWKuI0V8UGmVltJRSBB8Yoem4p4DwJ4BwgweW6DSp_3YKNKDkhR34sCHIOvWLyDDqUc2uhO7Wvb3aBUSG9l62rVSuMmuxa2LUX8fGg/s1600/trio.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFjKPiuVYWm5-Icd__-DtQzgTjaW-vGi-msaU_arWKuI0V8UGmVltJRSBB8Yoem4p4DwJ4BwgweW6DSp_3YKNKDkhR34sCHIOvWLyDDqUc2uhO7Wvb3aBUSG9l62rVSuMmuxa2LUX8fGg/s320/trio.jpg" width="320" height="147" data-original-width="1343" data-original-height="617" /></a></div>
Heather Spoonheimhttp://www.blogger.com/profile/07779414156250200057noreply@blogger.com0tag:blogger.com,1999:blog-4658467366791176142.post-49503835519748909182018-04-08T00:43:00.000-07:002018-04-08T00:43:40.039-07:00Mindful Eating: BMI = 28.4<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihEhpk2z0_vsPW7rVfzzhYarMoQ1v1i8QDH-mOZX5F5bpy3e7hgmS2bUcuN2wnZCvjfddrNo9FJBuaThaZR1yAH-9_T8rYyNpWfzeVnYtJH5OmluonRfO5DF876c_D1OyHjdUbLMZoUKA/s1600/20180326_124130.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihEhpk2z0_vsPW7rVfzzhYarMoQ1v1i8QDH-mOZX5F5bpy3e7hgmS2bUcuN2wnZCvjfddrNo9FJBuaThaZR1yAH-9_T8rYyNpWfzeVnYtJH5OmluonRfO5DF876c_D1OyHjdUbLMZoUKA/s320/20180326_124130.jpg" width="320" height="240" data-original-width="1600" data-original-height="1200" /></a></div>
<p>Stated plainly, mindful eating is the act of making mealtime about the meal, rather than watching television or driving. Take the time to plan what you are going to eat, to prepare it, to set the table and sit down to enjoy the meal as a meal. Chew, talk, have a sip of water, and immerse yourself in the act of having a real meal.<p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh32S-v0RFB-x4p2FBJHTVg0YcZl_tQYzjJps0Gtb05HgXN1RFzpUOoAPBX13Q94dyv-TNSZnWO5vSEwz_-LMab3NvNcI7agZOn8-gt2MQ0tkU7Y6PB4tY8LfoEKRY62d5I-ld5AYs7DIs/s1600/20170911_165225.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh32S-v0RFB-x4p2FBJHTVg0YcZl_tQYzjJps0Gtb05HgXN1RFzpUOoAPBX13Q94dyv-TNSZnWO5vSEwz_-LMab3NvNcI7agZOn8-gt2MQ0tkU7Y6PB4tY8LfoEKRY62d5I-ld5AYs7DIs/s320/20170911_165225.jpg" width="255" height="320" data-original-width="1000" data-original-height="1254" /></a></div>
<p>Mindful eating can help you gain some control over mindless eating: the sort of grazing one does while watching a movie or snacking while working at the computer. When my diet was at its worst, I rarely sat down and enjoyed a meal. I was always trying not to eat and yet always grazing away on snacks. By the end of the day I had no self-control left and wound up binge eating most nights.<p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEwevLpx3JPS5CtpXGIItpFhKPfpFiSUyr4KwZfWpQdk8vxYMRqTWHH5E_YOoFDQ0adybzrhIQ3tH8qw3j6i6umEEhP5OX8W1t8n92gqplYQMea2wOrDLFBb5WFb_ic2ZFd3zm3A3VoeA/s1600/20180325_124539.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEwevLpx3JPS5CtpXGIItpFhKPfpFiSUyr4KwZfWpQdk8vxYMRqTWHH5E_YOoFDQ0adybzrhIQ3tH8qw3j6i6umEEhP5OX8W1t8n92gqplYQMea2wOrDLFBb5WFb_ic2ZFd3zm3A3VoeA/s320/20180325_124539.jpg" width="320" height="240" data-original-width="1600" data-original-height="1200" /></a></div>
<p>It takes me about 20 minutes to prepare my breakfast and another 20 minutes to eat it. I pull up some music on my tablet and sit at the table as I savour some orange slices, sip my coffee, and work my way through a giant bowl of porridge and fruit. Breakfast has become a ritual for me and by the time I am done I know I won't be able to eat another bite for hours.<p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhf1-N6P7saCusLZCfy78R4adMBSvZkxov45y2OG2lGffeduaxtL2km7stdpRmNXJphXCB4RjGM3U2TIO3PF2f9Ak-q8FNmmiMPVEh05ACa9rk4H5JrKA_PHPdNnUONRQCxNCNjZebjPEE/s1600/20180206_115918.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhf1-N6P7saCusLZCfy78R4adMBSvZkxov45y2OG2lGffeduaxtL2km7stdpRmNXJphXCB4RjGM3U2TIO3PF2f9Ak-q8FNmmiMPVEh05ACa9rk4H5JrKA_PHPdNnUONRQCxNCNjZebjPEE/s320/20180206_115918.jpg" width="240" height="320" data-original-width="1200" data-original-height="1600" /></a></div>
<p>After breakfast I take the time to prepare my veggies for the day. As I prepare them I can't even think about eating because I am stuffed. It's just another ritual that I've developed to make sure that when my hunger returns I'll be prepared to put together another balanced meal. Focusing on mindful eating has given me the discipline to keep my diet on track for over a year now. From a BMI of 43 to a BMI of 28.4.<p>
Heather Spoonheimhttp://www.blogger.com/profile/07779414156250200057noreply@blogger.com0tag:blogger.com,1999:blog-4658467366791176142.post-45139432951138059962018-03-31T20:34:00.000-07:002018-03-31T20:34:28.392-07:00CO$T of Eating Right: BMI = 28.5<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj31W0Qwale9AdSMrXKVwAt3al7a-a4s5NXYuoLGDB1uccFuigUD6Nf7HGW2uBtNjyFM7Zz0nJYJ3XfpU3Pbum94kttlugtY4TBs-Zt74hqsOpY9jV2so0SypRjWAiWw5-KX0kQVxX9XDY/s1600/20180321_133607.03.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj31W0Qwale9AdSMrXKVwAt3al7a-a4s5NXYuoLGDB1uccFuigUD6Nf7HGW2uBtNjyFM7Zz0nJYJ3XfpU3Pbum94kttlugtY4TBs-Zt74hqsOpY9jV2so0SypRjWAiWw5-KX0kQVxX9XDY/s320/20180321_133607.03.jpg" width="320" height="150" data-original-width="1600" data-original-height="750" /></a></div>
<p>On special request, I’m writing about how much it costs me, weekly, to eat according to the Canada Food Guide. Realize that economy of scale works against single people trying to plan a healthy menu for the week. Secondly, I eat some very premium products because I can afford to do so. So, without further ado...</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCQWkjaLF7gBXbszoKUM9VjI2c8A7jq_FFszXyg8egCNkh9ji1U_ySPJLRl5TBCLwORY3kfVYUgKTaZkoX6abJ_Gn2YlNUJ8Wi6kXCRPbPOfqzPKEca_aUKYxJF0ZGBGro45eenobdV5Q/s1600/20180321_140310.02.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCQWkjaLF7gBXbszoKUM9VjI2c8A7jq_FFszXyg8egCNkh9ji1U_ySPJLRl5TBCLwORY3kfVYUgKTaZkoX6abJ_Gn2YlNUJ8Wi6kXCRPbPOfqzPKEca_aUKYxJF0ZGBGro45eenobdV5Q/s320/20180321_140310.02.jpg" width="320" height="248" data-original-width="1600" data-original-height="1240" /></a></div>
<p>I'm analyzing two weeks worth of groceries to provide more accuracy because some items aren't purchased every week. Milk isn't on the receipts because I buy it at a nearby corner store to lighten the bag I carry home from the grocery store. The big jug of OJ I bought will last me 3 weeks but I'll leave it in there because there are a few whole grains that I by en mass every few months that aren't shown here. So, adding the receipts, plus the milk, and a few dollars per week for my whole grains leaves me with an average, per week, of $46.90. The craziest item on these receipts is the $7.94 that I spent on 6 Cara Cara Oranges. I’m normally better at avoiding such expensive fruit but I love those oranges.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjx2ELa4os1d41kF2QXylbqm7761oiITgZbCgRketLZ4jHgac-qsBT77afMUy44coTdnh9CYJnYwKBV3IbeHWAzT2ThHCaKE4eoe6hTouxwVCoAbIkf7TdvRSNHa02EcVOw-OL3k-Upyg4/s1600/20170925_162358.02.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjx2ELa4os1d41kF2QXylbqm7761oiITgZbCgRketLZ4jHgac-qsBT77afMUy44coTdnh9CYJnYwKBV3IbeHWAzT2ThHCaKE4eoe6hTouxwVCoAbIkf7TdvRSNHa02EcVOw-OL3k-Upyg4/s320/20170925_162358.02.jpg" width="320" height="232" data-original-width="1379" data-original-height="1000" /></a></div>
<p>I shop at a rather expensive grocery store because they sell sliced roast beef. I avoid transformed meats like cold cuts and not many places sell regular roast beef like this. I could save a few dollars cooking it myself but it’s hard to find a roast that will only be 250 grams after cooking. I have about an ounce of mackerel every morning for the omega 6 and omega 3 fats and eat one can of those beans (prim mel legumineuse) per week. In total, for two cans of beans, roast beef, and smoked mackerel, I paid $20.15. I'll just round that up to $12 per week for protein because I sometimes have a little extra protein at work..</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBoRqvrDWI1VhE9vw9YRlk15iZbvoE-EN4OHAJv7ZR60quhrg3w7Up6XPwK5k-GKrJ93uYM1ivK1eVtgm3AWOz4obWWuW9PPhqLDTTmjVLvIZETYqW74V8u-e-H68IuyNVCv4Dw1YmmBY/s1600/20180116_100543.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBoRqvrDWI1VhE9vw9YRlk15iZbvoE-EN4OHAJv7ZR60quhrg3w7Up6XPwK5k-GKrJ93uYM1ivK1eVtgm3AWOz4obWWuW9PPhqLDTTmjVLvIZETYqW74V8u-e-H68IuyNVCv4Dw1YmmBY/s320/20180116_100543.jpg" width="240" height="320" data-original-width="1200" data-original-height="1600" /></a></div>
<p>The total for the veggies on the receipts is $16.94. I think I bought a smaller bag of carrots than usual, and that isn't much broccoli, so I would say I spend, on average, $9 per week on veggies.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5aMcwI3rfGmkT6-QZKPzSykv-cImi8mJjFxRPHPoVs8AWRcp-U-rmP_aRMni-GF257wE1t5ZQeGiOVZSQGndKLx9IMLmlVckjkuH_OpuPMbUwVHfyymZXeC7PmyZawcjArcsVELLQG8k/s1600/20180321_135127.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5aMcwI3rfGmkT6-QZKPzSykv-cImi8mJjFxRPHPoVs8AWRcp-U-rmP_aRMni-GF257wE1t5ZQeGiOVZSQGndKLx9IMLmlVckjkuH_OpuPMbUwVHfyymZXeC7PmyZawcjArcsVELLQG8k/s320/20180321_135127.jpg" width="320" height="240" data-original-width="1600" data-original-height="1200" /></a></div>
<p>I paid a ridiculous amount for fruit on the first receipt. I don’t mind paying $6.99 for that bag of Cortland apples – they will last me at least 2 weeks. The $7.94 that I paid for the Cara Cara Oranges, however is a bit over the top. I absolutely love them with freshly grated ginger, however, so I won’t apologize. The total for fruit in my last two grocery runs was $17.90 so I'll just round that to an average of $9 per week. That’s far less than most people spend on carbonated syrup in a week.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7SNZS2fYsoVmD2ZeGDeADStFcEIhM9FXYd-go243IcVJTMghTTGfwrcKcuUESqZtGcf7W41KgqdP0MC7y_sirLbgzAy6WgLxLQsGrG9Rd5aeA-kWgbglgPxp5e-0RKPD1s8HKV7Iy_tQ/s1600/20180108_150952.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7SNZS2fYsoVmD2ZeGDeADStFcEIhM9FXYd-go243IcVJTMghTTGfwrcKcuUESqZtGcf7W41KgqdP0MC7y_sirLbgzAy6WgLxLQsGrG9Rd5aeA-kWgbglgPxp5e-0RKPD1s8HKV7Iy_tQ/s320/20180108_150952.jpg" width="240" height="320" data-original-width="1200" data-original-height="1600" /></a></div>
<p>I only spent $4.89 on whole grains in those two weeks but I order my hot cereal and hulled barley from a health food store because no grocery stores near me carry those things. I order a lot every few months to offset the cost of the shipping. I would say I spend an average of $6 per week on my whole grains – unless I splurge on some wild rice.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNPhCaDAtOHcrlCnaPj34kiZ6oqau-iR-uEOtBh5_rlb7sV3db8O9sfks3gDqOp8BzGuBXNyG5rys0pW3SNhcUmfy-z9kXJLH20tnlHn7sp_3SuWVyVs1m7qA5DBAkkg0VesIlCBA53FM/s1600/20180116_121727.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNPhCaDAtOHcrlCnaPj34kiZ6oqau-iR-uEOtBh5_rlb7sV3db8O9sfks3gDqOp8BzGuBXNyG5rys0pW3SNhcUmfy-z9kXJLH20tnlHn7sp_3SuWVyVs1m7qA5DBAkkg0VesIlCBA53FM/s320/20180116_121727.jpg" width="240" height="320" data-original-width="1200" data-original-height="1600" /></a></div>
<p>I spend about $6.00 per week on 1% milk and soy beverage. I mix them together to add to my hot cereal and my coffee in the morning. For me they are about vitamin D and calcium. The soy beverage also has some omega 3 fat.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzN77qAAvbEhGM91aFKvw_ZpSajgpJu2lNXUJyVwLuQg5GcHlIut26aM7NOBGdvEw3H9ZgQStST8v7-RkeNS85ETzWbMHDhPMTWb5ENp263Lfp1vItFpsGtCxr7rixudS120YMZX7Ah4U/s1600/20180321_133607.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzN77qAAvbEhGM91aFKvw_ZpSajgpJu2lNXUJyVwLuQg5GcHlIut26aM7NOBGdvEw3H9ZgQStST8v7-RkeNS85ETzWbMHDhPMTWb5ENp263Lfp1vItFpsGtCxr7rixudS120YMZX7Ah4U/s320/20180321_133607.jpg" width="320" height="240" data-original-width="1600" data-original-height="1200" /></a></div>
<p>$12.00 proteins<br>
$09.00 veggies<br>
$09.00 fruits<br>
$06.00 whole grains<br>
$06.00 milk and soy beverage<br>
$04.25 condiments<br>
-------<br>
$46.25 total</p>
<p>I included the "condiments" in the final list because I buy some vinegar, mustard, oil, or other sort of sauce/condiment to mix with my veggies. My daily routine for veggies is to chop up nearly one liter of carrot, broccoli, snow peas, red onion, radishes, cucumber, tomato, and red pepper. </p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhf1-N6P7saCusLZCfy78R4adMBSvZkxov45y2OG2lGffeduaxtL2km7stdpRmNXJphXCB4RjGM3U2TIO3PF2f9Ak-q8FNmmiMPVEh05ACa9rk4H5JrKA_PHPdNnUONRQCxNCNjZebjPEE/s1600/20180206_115918.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhf1-N6P7saCusLZCfy78R4adMBSvZkxov45y2OG2lGffeduaxtL2km7stdpRmNXJphXCB4RjGM3U2TIO3PF2f9Ak-q8FNmmiMPVEh05ACa9rk4H5JrKA_PHPdNnUONRQCxNCNjZebjPEE/s320/20180206_115918.jpg" width="240" height="320" data-original-width="1200" data-original-height="1600" /></a></div>
<p>I mix in some beans and/or beef and/or roast pork and some kind of sugar-free sauce like the salsa or tomato bruschetta. I top it all off with crushed up crispy bread as croutons, or sometimes I eat it with stewed hulled barley.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLc1v1rpLDjYvGOxgtOruy6hr4Wt_Q97UtZHGljBBpokBcICX8v7jmVREnYrIeu1_b56KpYhSRHvyqX87fMd-fBWUZJ8XDBTzzSaf0ENm3w49JdWAMlE5kB12xfE1mOcEskmk_VoQgZCc/s1600/20180108_163729.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLc1v1rpLDjYvGOxgtOruy6hr4Wt_Q97UtZHGljBBpokBcICX8v7jmVREnYrIeu1_b56KpYhSRHvyqX87fMd-fBWUZJ8XDBTzzSaf0ENm3w49JdWAMlE5kB12xfE1mOcEskmk_VoQgZCc/s320/20180108_163729.jpg" width="320" height="240" data-original-width="1600" data-original-height="1200" /></a></div>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTMPnikARIu0K246tW0tXsEJ8txU9JI-gSXi3fWVVuX9rfxP0vzrJNdcry3w5wdmgw1r78WErg62hSB_rv1mYBytxvYc0OpOcxOhe_l7nK-0Aehp8y0rwyG7qQu-EMPBkPGRePmo5G4fo/s1600/20171218_145003.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTMPnikARIu0K246tW0tXsEJ8txU9JI-gSXi3fWVVuX9rfxP0vzrJNdcry3w5wdmgw1r78WErg62hSB_rv1mYBytxvYc0OpOcxOhe_l7nK-0Aehp8y0rwyG7qQu-EMPBkPGRePmo5G4fo/s320/20171218_145003.jpg" width="320" height="243" data-original-width="1318" data-original-height="1000" /></a></div>
<p>My daily breakfast consists of hot cereal, beans, mackerel, fruit, milk, soy beverage, orange juice, coffee, and walnuts.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgObcpeYuNRoGXTQFROrLABbjybKHvdsdj3cAA98B4ltwAvYy6JKLiSSeK6kJFUfH-TWqUgYi9Ofa48gG5wTJNOz-7mnD4xA3LZYBk3W-U-zc1N_OcgQr603bUPGelqNTD7GPX4JLSDhWY/s1600/20180315_112855.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgObcpeYuNRoGXTQFROrLABbjybKHvdsdj3cAA98B4ltwAvYy6JKLiSSeK6kJFUfH-TWqUgYi9Ofa48gG5wTJNOz-7mnD4xA3LZYBk3W-U-zc1N_OcgQr603bUPGelqNTD7GPX4JLSDhWY/s320/20180315_112855.jpg" width="240" height="320" data-original-width="1200" data-original-height="1600" /></a></div>Heather Spoonheimhttp://www.blogger.com/profile/07779414156250200057noreply@blogger.com0tag:blogger.com,1999:blog-4658467366791176142.post-13271768430845059092018-03-25T11:23:00.000-07:002018-03-25T11:23:10.219-07:00Food Addiction: BMI = 28.6<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjre8hUCiLM2AsBVB3Gez_Fff97-maOWwbnMmzbfi0XAL0GxeKZKMGWF8aIltRkceWvQx5TeU-rwp2DyA9mGrqhVANj2HXyqTQPWMWfUaFebKHATi9VauzmslAG-YVGeLqGl8V-_Vze6jk/s1600/20180307_164840.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjre8hUCiLM2AsBVB3Gez_Fff97-maOWwbnMmzbfi0XAL0GxeKZKMGWF8aIltRkceWvQx5TeU-rwp2DyA9mGrqhVANj2HXyqTQPWMWfUaFebKHATi9VauzmslAG-YVGeLqGl8V-_Vze6jk/s320/20180307_164840.jpg" width="320" height="240" data-original-width="1600" data-original-height="1200" /></a></div>
<p>Have you ever ordered a pizza thinking, “I’ll have a couple slices for dinner and keep the rest for lunches this week,” only to end up eating the whole thing by the end of the evening? Have you ever planned to have a small square of brownie for dessert and wound up eating the entire slab? If these sorts of things happen to you more often than you would like to admit then don’t worry – you are not alone.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrt1nY-2Na2Wq8j4rV6VFKjikgYe9O0nQR8bHrmNx2EZtjs6-6k6IKhpV1V9G2y4fNN51YYHyXBrURy4QSB2EFBQ8ZGXXWFERyy5Y0Cbnm4d7x7QFc4clvFDspHE4oCqW67xwAaG2_50g/s1600/20180307_164902.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrt1nY-2Na2Wq8j4rV6VFKjikgYe9O0nQR8bHrmNx2EZtjs6-6k6IKhpV1V9G2y4fNN51YYHyXBrURy4QSB2EFBQ8ZGXXWFERyy5Y0Cbnm4d7x7QFc4clvFDspHE4oCqW67xwAaG2_50g/s320/20180307_164902.jpg" width="320" height="240" data-original-width="1600" data-original-height="1200" /></a></div>
<p>Over the past decade, <a href="https://psychcentral.com/lib/are-we-slaves-to-hedonic-hunger/">scientists have discovered</a> that food addiction is a reality. If you are a food addict, as I was, then don’t be shamed into thinking you lack willpower. I struggled, for years, trying to find the willpower to avoid snack foods, to keep my cheese consumption moderate, and to stop drinking so many sugary beverages. I didn’t understand why other people seemed to be able to regulate their eating, yet I just couldn’t muster any self-discipline.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgd9RpOZjEoYiSl4OC5txOHxcUYcosNkOip2uhBZju0TMH9vnXvU1YBPVPo6rdVo2KuNWFVYnl4k5j_6QcBeWxMku4g1OA6GcTaFj0N_vndr1Zm7fJ-7lm9a6U2RB8m2yaIymXrR_8Bnzg/s1600/20180307_164912.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgd9RpOZjEoYiSl4OC5txOHxcUYcosNkOip2uhBZju0TMH9vnXvU1YBPVPo6rdVo2KuNWFVYnl4k5j_6QcBeWxMku4g1OA6GcTaFj0N_vndr1Zm7fJ-7lm9a6U2RB8m2yaIymXrR_8Bnzg/s320/20180307_164912.jpg" width="320" height="240" data-original-width="1600" data-original-height="1200" /></a></div>
<p>I didn’t become a food addict overnight. I used to be quite athletic and had a healthy diet. At least the core of my diet was healthy, but I also ate a bit too much snack food. A few problems and a physical injury sent me into a downward spiral. I turned to food for comfort. I ate fewer and fewer healthy meals as my diet became overpopulated with comfort foods.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioFzXu4zKT28yYD5mw1RKvxi4IoKgwsKkLJ5KVCTVMl53cd0CAw9uNBILZWYGyrrEJVOH3cKqb2V8oyBTLM1F9o5rydXok255X4wNNeXG324eqfeu2jTPaFE-q0774tx0Z3_s32Gu3LWw/s1600/20180307_164922.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioFzXu4zKT28yYD5mw1RKvxi4IoKgwsKkLJ5KVCTVMl53cd0CAw9uNBILZWYGyrrEJVOH3cKqb2V8oyBTLM1F9o5rydXok255X4wNNeXG324eqfeu2jTPaFE-q0774tx0Z3_s32Gu3LWw/s320/20180307_164922.jpg" width="320" height="240" data-original-width="1600" data-original-height="1200" /></a></div>
<p>When my diet began to capsize, I sometimes found myself with overwhelming cravings for vegetables. I would find myself at a local salad bar loading up on broccoli, coleslaw, chic peas, and spinach. Those cravings slowly went away, however, as I became ever more reliant on comfort foods to feel better.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPlDEfKz46DxSqdO17Qu5KkDrwGHit_ROm94u3z4MdUl-FDACfoKKH5pQ1JAA_2xUTZbB5_o131KJ3-nohrUmm-3tYuxzFY4TkCAWm7MveSmLEWSu5Q0SFXx70s4uqLv_7zEL9Zkt4pZE/s1600/20180307_164930.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPlDEfKz46DxSqdO17Qu5KkDrwGHit_ROm94u3z4MdUl-FDACfoKKH5pQ1JAA_2xUTZbB5_o131KJ3-nohrUmm-3tYuxzFY4TkCAWm7MveSmLEWSu5Q0SFXx70s4uqLv_7zEL9Zkt4pZE/s320/20180307_164930.jpg" width="320" height="240" data-original-width="1600" data-original-height="1200" /></a></div>
<p>Over time, I eventually became averse to vegetables. I know now that this is a strong indicator of food addiction. Another sign is the desire for ever more flavourful and calorie-dense foods. I’m pretty sure that my interest in food-porn was part of my addiction. I loved videos of melted cheese cascading over fries mixed with ground beef and onions. Does that sort of video sound familiar to you?</p>
<p>I used to think that ‘dieting’ was impossible. I knew my diet was awful but rather than looking at nutrition I just tried to eat less. This, of course, didn’t work so I accepted it as proof that I couldn’t lose weight. After a few weeks of skipping meals my desire for stronger flavours and greater calorie-density just grew. It was a vicious cycle. I thought that being skinny meant starving all day everyday. I thought that being skinny meant having super willpower to stand-up against what I found to be overwhelming cravings.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHH-zR0OjRMecXpsNbV2bq0euawxYACgdzm6aG0tUQGPqDssw7nEwzg3SNUsZ6wx4v8x2LNCTCGNtJq2iU2qMDafvCBi33sVKGBdKlfjCA7XJXxX5v1gVRViIKQ2Ilio6L58WzQPje14w/s1600/20180307_164943.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHH-zR0OjRMecXpsNbV2bq0euawxYACgdzm6aG0tUQGPqDssw7nEwzg3SNUsZ6wx4v8x2LNCTCGNtJq2iU2qMDafvCBi33sVKGBdKlfjCA7XJXxX5v1gVRViIKQ2Ilio6L58WzQPje14w/s320/20180307_164943.jpg" width="320" height="240" data-original-width="1600" data-original-height="1200" /></a></div>
<p>I even managed to convince myself that I didn’t want to be skinny. It seemed that the only real advantage would be that I would live a few years longer – but I would be living without the food I loved, unable to enjoy life.</p>
<p>I didn’t know I was addicted, let alone that the addiction could be broken. If you or someone you know is addicted, as I was, then let me warn you that breaking that addiction is not something to be approached haphazardly. I set out to develop my willpower without realizing that what I had designed was a functional dietary rehabilitation program for myself. I didn’t know that, once the addiction was broken, the cravings would go away.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4Mh_CnTxHTr_NfZpA5pGzWiQVbL7I25X8p1B-biGZQdpD_FZK1jBcD63PUMJ0iWzFQE1hd-oXtczWrDJQNMHHqhfrjkhNQLysAt1KAvw52Qj86bkZiw19SA5bnMJ2UDlx23XVwxbRSus/s1600/20180307_164956.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4Mh_CnTxHTr_NfZpA5pGzWiQVbL7I25X8p1B-biGZQdpD_FZK1jBcD63PUMJ0iWzFQE1hd-oXtczWrDJQNMHHqhfrjkhNQLysAt1KAvw52Qj86bkZiw19SA5bnMJ2UDlx23XVwxbRSus/s320/20180307_164956.jpg" width="320" height="240" data-original-width="1600" data-original-height="1200" /></a></div>
<p>The disappearing pizza appearing throughout this blog didn’t really disappear. I removed slice after slice, taking photos, for illustration. It’s the first time I’ve had a whole pizza in my home since going through rehab. I ate one slice – the second biggest one just to prove I didn’t have to eat the biggest slice – and I intend to take the rest of the pizza to work tomorrow for my coworkers. I’ll let you know if I manage to do that. I know I won’t eat the whole thing. Since eating that one slice I have a bit of a headache. I no longer have a tolerance for so much salt, fat, and nitrates. It tasted good, and I enjoyed it, but feel no craving for the rest of that pizza. A few glasses of wine might change that.</p>
<p>If you are thinking of trying a dietary rehabilitation, I recommend that you find some support and seek the counsel of your doctor. As I’ve been reading about food addiction I’ve found articles that mention medication that can help. I used to think that bariatric surgery was just a cop-out, but some of the articles cite scientific studies that say such surgery doesn’t just make the stomach smaller, it changes the endocrine balance in a way that aids in overcoming the addiction.</p>
<p>I was incredibly fortunate that my rehabilitation worked, especially considering that I didn’t even realize that I was breaking an addiction. There are a myriad of techniques that can be employed in breaking food addiction and I intend to write about as many of them as I can. In the end, you won’t recover from such an addiction by just trying to curb a few of your worst habits. An intense rehabilitation program will be required. The good news, though, is that your willpower is not at fault here – you are not a weak person. It will take some willpower to undertake an intensive rehab program, but you are likely much stronger than you think.</p>
Heather Spoonheimhttp://www.blogger.com/profile/07779414156250200057noreply@blogger.com0tag:blogger.com,1999:blog-4658467366791176142.post-11077441463917686932018-03-20T13:03:00.000-07:002018-03-20T13:03:21.550-07:00Defeating Unhealthy Cravings: BMI = 28.7<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrcGEm2lvohWtfwOoYUHWs-5tC7RPqC80tKB2r-AVJOZhyphenhyphena8sadEvKqihl_1gmbTO87OeWDt7PyU78iqvXOThxObQCDG5cOD8pdhzDyFjSr2r_vsOrpY1CP7LoMDzS_7wRACzMAgXxsW4/s1600/398809_373345596030431_1269412860_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrcGEm2lvohWtfwOoYUHWs-5tC7RPqC80tKB2r-AVJOZhyphenhyphena8sadEvKqihl_1gmbTO87OeWDt7PyU78iqvXOThxObQCDG5cOD8pdhzDyFjSr2r_vsOrpY1CP7LoMDzS_7wRACzMAgXxsW4/s320/398809_373345596030431_1269412860_n.jpg" width="320" height="240" data-original-width="720" data-original-height="540" /></a></div>
<p>Just over a year ago my diet was completely out of control. Today I enjoyed three healthy meals and wasn’t even remotely tempted to eat junk food. When I began this journey, I thought that my unhealthy cravings would haunt me for life. I had no idea how to build up the self-discipline to resist the foods that controlled me.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvCpzEPlnqcVJt4F6Z_CsjdIvhouMfRs4U4pWc1u9JrCTEBJgWBtWmMitBbmufIr6ba_w72iy6LkmfLkNIWT9im3sg4Cem6De1pLXjO63nxzRBSyzUUxwPjS0eszSW69Q7eCVUMUGPLE0/s1600/393740_317623664935958_397988190_n+%25281%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvCpzEPlnqcVJt4F6Z_CsjdIvhouMfRs4U4pWc1u9JrCTEBJgWBtWmMitBbmufIr6ba_w72iy6LkmfLkNIWT9im3sg4Cem6De1pLXjO63nxzRBSyzUUxwPjS0eszSW69Q7eCVUMUGPLE0/s320/393740_317623664935958_397988190_n+%25281%2529.jpg" width="320" height="176" data-original-width="500" data-original-height="275" /></a></div>
<p>I remember seeing that the time was 22h45 and realizing that the corner store across the street would be closing in 15 minutes. The thought of it would startle me as I realized I had to get moving fast if I wanted to grab some late-night snack-mix while at the same time grabbing onto the table and pleading with myself not to do it. Often enough I could hold fast until 23h00 and the urge for snack mix would subside once it was no longer available. More often than not, just an hour later, I would be making a chicken nugget sandwich with mayo and red onion. They weren’t good chicken nuggets either; they were the type made from low grade chicken bits that get tossed into a blender. I picked them up in ‘economy’ bags in the frozen section of the supermarket.</p>
<p>Chicken nugget sandwiches are quite delicious. So delicious, in fact, that an hour after my first I would be making a second. I remember rolling around, nauseous, unable to sleep because of the heart-burn, bemoaning the fact that such foods had so much control over me.</p>
<p>I now understand why I was so easily overpowered by such unhealthy cravings: I was malnourished. For all the calories that I was taking-in, my diet was nearly devoid of essential minerals, vitamins, and fats. There was plenty of fat in my diet but not the fats that the human body requires.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHgv4rWTkGuhKz2ePXzE359qIGU4n7znbG_Wr20p6KB5mrEIRU1QtLjsdMbMC-jfAdd2RFLIo0T36B6zkb7MQ1gDKJLSBzfXEKZM47IdNSJNdtAqg4BkGquCtUnJfkrBgF_IYx4JZlzMI/s1600/21551815_1673807365984241_8856223292022468128_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHgv4rWTkGuhKz2ePXzE359qIGU4n7znbG_Wr20p6KB5mrEIRU1QtLjsdMbMC-jfAdd2RFLIo0T36B6zkb7MQ1gDKJLSBzfXEKZM47IdNSJNdtAqg4BkGquCtUnJfkrBgF_IYx4JZlzMI/s320/21551815_1673807365984241_8856223292022468128_o.jpg" width="320" height="207" data-original-width="1546" data-original-height="1000" /></a></div>
<p>By all rights, my cravings should have been for veggies, walnuts, fish and flax seed. Sadly, though, I had no interest in the foods that I needed to get nourished. It seems that the myriad of super-calorie-dense ready-made snacks that surround us these days trick our instincts. I don’t understand how that is possible, but I bet there are scientific papers on that very topic. I’ve just googled “junk food tricks brain” and found out that I win that bet. The scientific term for the brain being tricked into eating junk food is “<a href="https://en.wikipedia.org/wiki/Hedonic_hunger">hedonic hunger</a>”. Go ahead and click the link if you like scientific explanations.</p>
<p>It seems that sugar and fat drive hedonic hunger. I believe that lack of proper nutrition, over a lengthy period, also drove my hedonic hunger. My recovery was a vicious process because I needed to radically cut down on refined sugar and added fats while at the same time forcing myself to eat lots of veggies and small amounts of foods that were naturally high in essential fats. In other words, I had to fight against my cravings long enough to break the power that fat and sugar had over me and for the veggies and healthy fats to heal the damage done by years of malnutrition.</p>
<p>It was gruelling, and if I had to maintain that struggle for the rest of my life then I know I would not have made it this far. Fortunately, the first 4 weeks were the hardest, and by seven weeks in I had completely broken the hold that junk food had over me. Since then, I’ve taken a lot of time to investigate other people’s success stories and I’ve found that many people undertook a similar approach and also struggled from 4 to 8 weeks.</p>
<p>That wasn’t the end of my resolve, however. Once I had broken the hold that snacks had over me, I decided to continue refining my diet to get it as close as possible to the Canada Food Guide. I needed to start adding more veggies, opting for whole grains for my starches, and I needed to make a study of the more detailed recommendations of the Canada Food Guide.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9fsP27KRhaUUU08nqd0IYryBQ-wzpcJOx3ySW7xl12I76MPyV51mMszPFnIoAWtTSKnkdBqhG0onr2m0yqwdWNEcgiOrHAF6yd-9nWd2Heer2-rL7z2UMqvk794YzsNcm-PeHby8t8N0/s1600/20171216_181951.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9fsP27KRhaUUU08nqd0IYryBQ-wzpcJOx3ySW7xl12I76MPyV51mMszPFnIoAWtTSKnkdBqhG0onr2m0yqwdWNEcgiOrHAF6yd-9nWd2Heer2-rL7z2UMqvk794YzsNcm-PeHby8t8N0/s320/20171216_181951.jpg" width="320" height="240" data-original-width="1600" data-original-height="1200" /></a></div>
<p>It was about this time last year when I started increasing the variety of veggies that I ate. A few months later I began focussing on converting most of my starches to whole grains. A few months after that I began swapping out the occasional meat portion for lentils or beans. Over just the past few weeks I’ve begun having an ounce of canned mackerel with my breakfast for the essential fats it provides.</p>
<p>I guess I’ve become a bit of a health nut. I’m ok with that, though. I used to think that health nuts could never allow themselves to just enjoy some good food, or life, for that matter. That fact of it is that 7 weeks of diet rehab has changed my life and I never want to go back to what it was. If you are struggling with hedonic hunger then I just want you to know that it can be defeated and it need not be a life long struggle.</p>
Heather Spoonheimhttp://www.blogger.com/profile/07779414156250200057noreply@blogger.com0tag:blogger.com,1999:blog-4658467366791176142.post-41187495851883359252018-03-11T10:39:00.001-07:002018-03-11T10:39:26.698-07:00Holy Mackerel! BMI = 28.8<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCZ0naTBLAM-E06RH03NFH32OSEb_N2jX1k9KFy2nTW5KR9S-UAdBBHrFRs8MgbQUy4fDCXLDiyj0WvdPSujdKq5UoY_g6tjA-D0jhSEmtsQ-7AQ9jIF-mYrrmk64w0BMydQhdGJdphF4/s1600/20180226_125737.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCZ0naTBLAM-E06RH03NFH32OSEb_N2jX1k9KFy2nTW5KR9S-UAdBBHrFRs8MgbQUy4fDCXLDiyj0WvdPSujdKq5UoY_g6tjA-D0jhSEmtsQ-7AQ9jIF-mYrrmk64w0BMydQhdGJdphF4/s320/20180226_125737.jpg" width="320" height="240" data-original-width="1600" data-original-height="1200" /></a></div>
<p>I recently found out that I haven’t been eating enough fat. It began with cravings for junk food – something I’ve not craved in a year. I wondered if my diet was leaving me short in some way. A quick audit of what I was eating confirmed that I was getting all my veggies, whole grains, milk, and meat. I recently started replacing meat, on occasion, with beans or lentils. In doing so, I forgot about my two servings of fish per week in place of meat.</p>
<p>The Canada Food Guide recommends including a small amount of unsaturated fat in your diet. In particular, Omega-3 and Omega-6 fats are considered ‘essential’ to good health. Canned mackerel happens to be a great source of these essential fats, is low in mercury, and is one of our most sustainable fisheries.</p>
<p>I found it hard to believe that my diet had actually gotten too low in fat. As I considered how I had been eating, however, I realized that I had almost no added fat in my diet and had been swapping out several of my servings of meat with beans or lentils. I still plan to go for legumes occasionally, but I’ll also be helping myself to small portions of canned mackerel from time to time. I’ll let you know if the junk food cravings subside.</p>
Heather Spoonheimhttp://www.blogger.com/profile/07779414156250200057noreply@blogger.com0tag:blogger.com,1999:blog-4658467366791176142.post-17072331349730778252018-03-05T04:21:00.000-08:002018-03-05T04:21:17.639-08:00Reset Your Palate: BMI = 28.9<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0ubcKlovMMKjX8bMKUh-iiLHoFRQ5F218glquOQxKwPSpJ-KH7TjwllHqmti3gW1BpOjJxLJQvSoMdgC7quv5KMSgy6zSMCIPLS8gdMH-LbCRqaQYjyQ-Y5pbmtJRCxJG0AtVRj6Fooc/s1600/20180228_01.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0ubcKlovMMKjX8bMKUh-iiLHoFRQ5F218glquOQxKwPSpJ-KH7TjwllHqmti3gW1BpOjJxLJQvSoMdgC7quv5KMSgy6zSMCIPLS8gdMH-LbCRqaQYjyQ-Y5pbmtJRCxJG0AtVRj6Fooc/s320/20180228_01.jpg" width="320" height="201" data-original-width="1600" data-original-height="1007" /></a></div>
<p>Resetting my palate has been a crucial key in my ongoing descent from class III obesity (BMI of 43) towards a BMI of under 25. It has changed the way I view food and made it much easier for me to make healthy choices. Foods that previously seemed dull now seem tempting and I’m now averse to foods that are overly sweet or salty. I’m afraid to say, however, that it is not something you can do overnight.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNyhyphenhyphenMs4qpD2uyuhnBKMkWEa1Y1SyEaNLMNBUvJG9M6EaT9e7HbdINGY0C6TxO9VXrc1s7qdR662kny7NgBYMSuXif4O3OzeeBtyMlll8QN89ZKidlm_IvaQcYc0g04hu5Ve3Iv8HnOQU/s1600/20170911_180809.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNyhyphenhyphenMs4qpD2uyuhnBKMkWEa1Y1SyEaNLMNBUvJG9M6EaT9e7HbdINGY0C6TxO9VXrc1s7qdR662kny7NgBYMSuXif4O3OzeeBtyMlll8QN89ZKidlm_IvaQcYc0g04hu5Ve3Iv8HnOQU/s320/20170911_180809.jpg" width="291" height="320" data-original-width="1000" data-original-height="1101" /></a></div>
<p>For almost 7 weeks, I struggled to quit snacking while I forced myself to eat terribly bland meals. I boiled plain starches like potatoes or pasta, usually with some mixed veggies, and only topped them with reduced-sodium tomato sauce. When I just couldn’t bring myself to eat that I would allow myself a few dashes of a sugar-free hot sauce. I garnished my plate with a couple ounces of cold roast pork, chicken, or beef.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrcGEm2lvohWtfwOoYUHWs-5tC7RPqC80tKB2r-AVJOZhyphenhyphena8sadEvKqihl_1gmbTO87OeWDt7PyU78iqvXOThxObQCDG5cOD8pdhzDyFjSr2r_vsOrpY1CP7LoMDzS_7wRACzMAgXxsW4/s1600/398809_373345596030431_1269412860_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrcGEm2lvohWtfwOoYUHWs-5tC7RPqC80tKB2r-AVJOZhyphenhyphena8sadEvKqihl_1gmbTO87OeWDt7PyU78iqvXOThxObQCDG5cOD8pdhzDyFjSr2r_vsOrpY1CP7LoMDzS_7wRACzMAgXxsW4/s320/398809_373345596030431_1269412860_n.jpg" width="320" height="240" data-original-width="720" data-original-height="540" /></a></div>
<p>When you are used to indulging your taste-buds without restraint, switching over to old-fashioned hospital food isn’t easy. I might have gone a little overboard with blandness, but my previous half-measured attempts at improving my diet had gotten me nowhere. Eliminating sugar and going low-sodium had a big impact, though, and it wasn’t long before I was craving a bigger variety of veggies and some whole grains.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiMMDzSQjdOZ8qmvZyrY4ddDSy6cjcZ3HRCvr7OfsOtO21Nu2QawoViojqXYWSFmwsf1DmJXzG_2aLRZRC5JlnyIOg6m4v3H9bfa2cpOPCYvC6MBGBYDvHc2WSXFrRVDrUvicBb8nhziM/s1600/20170910_223035.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiMMDzSQjdOZ8qmvZyrY4ddDSy6cjcZ3HRCvr7OfsOtO21Nu2QawoViojqXYWSFmwsf1DmJXzG_2aLRZRC5JlnyIOg6m4v3H9bfa2cpOPCYvC6MBGBYDvHc2WSXFrRVDrUvicBb8nhziM/s320/20170910_223035.jpg" width="240" height="320" data-original-width="1001" data-original-height="1333" /></a></div>
<p>Now, when I see veggies I see flavour. Where I see whole grains, I see a meal that will keep me satisfied for hours. Since giving up processed meat I no longer feel thirsty all day and, when I am thirsty, I find that water is what I crave to quench my thirst.</p>
<p>Another side-effect of my old-fashioned hospital food was that I got back into the habit of putting my food on a plate and sitting down to eat. When my diet was at it’s worst I typically ate standing up because I was in such a hurry to gulp down comfort foods. I often ate while walking because I was starving and couldn’t make my way home from the store without breaking open a bag of snack chips or at least having a sip of soda.</p>
<p>I now eat at meal time, take the time to plate my food and set the table, and I take my time eating and enjoy my food a lot more. Resetting your palate isn’t easy but 6 or 7 weeks of struggling through bland food has allowed me to truly enjoy eating healthy for the past year while my BMI continues to descend slowly.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLpXReQ-4cLC38cEqQ5MrNvwDPMyEiGT99Ms5wIEcawgvP1-1gYnpYaLGF6-ovA8tocSlSs1CVd-_vX4XWljTIMBzJnUfKCvgENh7AboXfIy0-wPxB6rezOrcJZUr0NCiwyU48wXqk3ew/s1600/20171024_180915.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLpXReQ-4cLC38cEqQ5MrNvwDPMyEiGT99Ms5wIEcawgvP1-1gYnpYaLGF6-ovA8tocSlSs1CVd-_vX4XWljTIMBzJnUfKCvgENh7AboXfIy0-wPxB6rezOrcJZUr0NCiwyU48wXqk3ew/s320/20171024_180915.jpg" width="320" height="253" data-original-width="1264" data-original-height="1000" /></a></div>
Heather Spoonheimhttp://www.blogger.com/profile/07779414156250200057noreply@blogger.com0tag:blogger.com,1999:blog-4658467366791176142.post-80471039079155166592018-02-26T13:04:00.000-08:002018-02-26T13:04:35.720-08:00Overcoming Vegetable Aversion: BMI = 28.9<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJDPijP2xCOZTUz6K_w9X1u4wx2b-JReWEbRO4q-PFzHTPDnYFDeZwJ4G4TqM5pxsKtSwh6f1at-awuInnG2KvY0ae0u-OkUeaQf0_5clj34M8OQDUDYGQRgetBqVq1vYp-iVJUtw9r9U/s1600/20170925_161053.02.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJDPijP2xCOZTUz6K_w9X1u4wx2b-JReWEbRO4q-PFzHTPDnYFDeZwJ4G4TqM5pxsKtSwh6f1at-awuInnG2KvY0ae0u-OkUeaQf0_5clj34M8OQDUDYGQRgetBqVq1vYp-iVJUtw9r9U/s320/20170925_161053.02.jpg" width="320" height="120" data-original-width="1222" data-original-height="457" /></a></div>
<p>Just over a year ago, the idea of enjoying a pile of mixed veggies seemed preposterous. The few veggies that I did add to my meals were just for colour and were nothing more than garnish. I much preferred comfort food so veggies were rarely much more than a prop for the photo.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXYk4WlC6BniSHOlLz-lBH-3LUEn1DW1xp3gzfUvYbILZjBl4suXGtKeMcGDdC7i7e0BkXMhrHUKkMatUJHe_kJ7DpeUe9N1bAgA7vLhD2BZ_sk5JuVkBoEOmSlicRTQj4YqLgmNRVMNw/s1600/StaffMeal.Big+Burger.03.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXYk4WlC6BniSHOlLz-lBH-3LUEn1DW1xp3gzfUvYbILZjBl4suXGtKeMcGDdC7i7e0BkXMhrHUKkMatUJHe_kJ7DpeUe9N1bAgA7vLhD2BZ_sk5JuVkBoEOmSlicRTQj4YqLgmNRVMNw/s320/StaffMeal.Big+Burger.03.jpg" width="320" height="176" data-original-width="500" data-original-height="275" /></a></div>
<p>As a cook, I often encounter people who seem as averse to veggies as I used to be. I frequently receive orders that specify “no-veggies” on the ticket. When dishing up food in front of a customer I often encounter people who snap their hand up in a “stop” gesture when I start adding veggies to the plate.</p>
<p>Although I encounter more customers each year who are trying to make health-conscious choices when ordering food, most of them are just trying to avoid grains. I do occasionally have customers who ask for extra veggies, but I have even more customers who want to change the starch on their plate to fries because they are “avoiding grains.”</p>
<p>The Canada Food Guide recommends a diet that is rich in fruits and vegetables. It also recommends eating nearly as much grain, trying to ensure that at least half your servings of grain are whole grain. If you want to keep your calories low, then the best place to start is cutting out added-sugars.</p>
<p>Eating lots of veggies and whole grains while cutting out sugar and fried food seemed impossible to me. I had tried, for years, to get into the habit of eating fruits and veggies and gotten nowhere. The trouble was that I would buy a big bag of baby-cut carrots and try to convince myself that they were crunchy, so I should be able to enjoy them as much as snack-chips.</p>
<p>I now believe that the reason I that I failed over and over was because I was terribly malnourished. Carrots alone couldn’t reverse my malnutrition. They also couldn’t give me the mood-altering uptick of crunchy, deep-fried food. Eating one type of vegetable for days at a time didn’t make me feel any better and so there was no reward. Carrots just seemed like a waste of time.</p>
<p>I did the same thing with cherries, pineapples, and cucumbers. When I talk about all the veggies I now eat I sometimes encounter a response like, “Oh, yeah, I’ve been almost living off snow peas the past few days.” At least I’m not the only person who thought that a big bag of radishes, as the sole vegetable in my fridge, might help me overcome my aversion to veggies.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhf1-N6P7saCusLZCfy78R4adMBSvZkxov45y2OG2lGffeduaxtL2km7stdpRmNXJphXCB4RjGM3U2TIO3PF2f9Ak-q8FNmmiMPVEh05ACa9rk4H5JrKA_PHPdNnUONRQCxNCNjZebjPEE/s1600/20180206_115918.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhf1-N6P7saCusLZCfy78R4adMBSvZkxov45y2OG2lGffeduaxtL2km7stdpRmNXJphXCB4RjGM3U2TIO3PF2f9Ak-q8FNmmiMPVEh05ACa9rk4H5JrKA_PHPdNnUONRQCxNCNjZebjPEE/s320/20180206_115918.jpg" width="240" height="320" data-original-width="1200" data-original-height="1600" /></a></div>
<p>I now eat two servings of fruit and six servings of veggies everyday. I don’t just eat them, I like eating them. They don’t give me the mood-altering uptick of deep-fried, crunchy food, but I have more energy than ever and feel better, all day long, than I ever felt after a comfort meal when I was still obese. I’ve also virtually eliminated added-sugars from my diet. If I crave something sweet, then I grab a piece of fruit.</p>
<p>So how did I do it? I had to break my snacking habits, and that was a lot like quitting smoking. When trying to break a habit, simply realize that you haven’t failed until you’ve given up trying. As far as learning to like veggies, well, I started out by making sure I had small amount of mixed-veggies and a piece of fruit everyday, for several weeks.</p>
<p>I won’t lie to you, it wasn’t easy. Having some fruit with my hot cereal each day was easy enough. The cup of mixed-veggies with supper was nasty, though. To be honest, I still don’t care much for boiled frozen, mixed-veggies. Fortunately, after a few weeks, I began to crave some fresh veggies.</p>
<p>You need, each day, to get some dark green veggie like broccoli or spinach in your diet. You also need something orange like carrot, butternut squash, or apricot. This combo of green/orange helps you get folate and vitamin A. After that, mix and match veggies as you please. Start out with small portions but try to be consistent.</p>
<p>In retrospect, I think I should have just focussed on getting all my servings of veggie right from the beginning. As my daily intake of fruits and veggies increased, my cravings for calorie-dense foods dissipated. I now believe that my cravings for calorie-dense food were driven by malnutrition. As I said, snacking on carrots alone wasn’t going to make me feel better but one slice of pizza was an instant pick-up. Not hard to see why I lost interest in vegetables.</p>
<p>The moral of the story here is fake it ‘til you make it. Start adding in some green and orange veggies each day. Eat what other fruits and veggies you can and give yourself some time to get used to them. It’s been a year since I got used to eating my veggies everyday, and now I shudder at the thought of going without them.</p>
Heather Spoonheimhttp://www.blogger.com/profile/07779414156250200057noreply@blogger.com0tag:blogger.com,1999:blog-4658467366791176142.post-76028730329249643772018-02-21T13:17:00.000-08:002018-02-21T13:17:39.868-08:00Weight-Loss Plateau Defeated: BMI 29.0<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMauyReqJ1W2sAi2wkn79d9w5hjJ1l-pAVSVlg-cOYnnj30Q82VOV9AzDLfqmlM1G9eX3bChBfmoQWynupUf0ZC2d_Uw2IWGiIlJppy7Ou1r7jyvy-_8nRuUKPc4oUuZqaZfJRUY_QJl4/s1600/20180206_173435.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMauyReqJ1W2sAi2wkn79d9w5hjJ1l-pAVSVlg-cOYnnj30Q82VOV9AzDLfqmlM1G9eX3bChBfmoQWynupUf0ZC2d_Uw2IWGiIlJppy7Ou1r7jyvy-_8nRuUKPc4oUuZqaZfJRUY_QJl4/s320/20180206_173435.jpg" width="320" height="190" data-original-width="1600" data-original-height="948" /></a></div>
<p>About a month ago I wrote that my weight-loss had plateaued. I thought perhaps that cutting back on wine and starting a home work-out routine were the culprits, and they just might have been. I also did an audit of my diet to make sure I was still getting all my servings of fruit-veggie, and to see if I had started eating more meat.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpju1QvzIrBA5RNjuMWGlMzYjKJdH4OfhCnwxMMoYPeDQGOJPx7plWc9s_ZgAO-Abn_5q_8C7JAHlBwsI1nCn17hweOtOkvGq1HHxhzO0dEVPHU_dIKbvfEagjhQ0BMl49SUIRYNfquCM/s1600/20180123_124852.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpju1QvzIrBA5RNjuMWGlMzYjKJdH4OfhCnwxMMoYPeDQGOJPx7plWc9s_ZgAO-Abn_5q_8C7JAHlBwsI1nCn17hweOtOkvGq1HHxhzO0dEVPHU_dIKbvfEagjhQ0BMl49SUIRYNfquCM/s320/20180123_124852.jpg" width="320" height="240" data-original-width="1600" data-original-height="1200" /></a></div>
<p>My groceries seemed to be in order and I had everything organized to give me quick access to veggies. Was I getting all my servings everyday, though? I always have 2 servings of fruit with breakfast. I needed to make sure I was also getting 6 servings of veggies per day.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_XonU49llhZ6EgX-8c-uzJ16ipGGGUpSGr-ZaG1buvmDeDlTA4QHmx9QQGvTupfgwMJ6qGW17zQt9d0eEvvu-Hq8SbcujysTf9_dDzUL0qx92opaPtSH26Ui3lZLbAn1BpW7fH8EMmro/s1600/20180206_115918.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_XonU49llhZ6EgX-8c-uzJ16ipGGGUpSGr-ZaG1buvmDeDlTA4QHmx9QQGvTupfgwMJ6qGW17zQt9d0eEvvu-Hq8SbcujysTf9_dDzUL0qx92opaPtSH26Ui3lZLbAn1BpW7fH8EMmro/s320/20180206_115918.jpg" width="240" height="320" data-original-width="1200" data-original-height="1600" /></a></div>
<p>I’ve begun preparing all my veggies for the day shortly after breakfast. I fill a one litre cup to about 3/4ths full of chopped veggies. I make sure to have at least one serving of a dark green veggie like broccoli, and at least one serving of carrot or butternut squash.</p>
<p>Since I began doing this, my weight loss has restarted. I still eat 6 to 7 servings of whole grains – 2 with my breakfast, 2 from whole wheat bread, and 2 or 3 servings from Ryvita crisp-bread.</p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAyM8yzK9Oz1biGQgo0nY2suQU1unPoWDRifidOwS0Q9ydRzx6VLZePwIwHeULKhLn09MJ_t47q2WBOKQ-Az2Exsl-EmsahAJjz4kSB8CPXw86U3WPBiltLp6iqs5D4nvR2Huyio8tKyo/s1600/20180116_091717.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAyM8yzK9Oz1biGQgo0nY2suQU1unPoWDRifidOwS0Q9ydRzx6VLZePwIwHeULKhLn09MJ_t47q2WBOKQ-Az2Exsl-EmsahAJjz4kSB8CPXw86U3WPBiltLp6iqs5D4nvR2Huyio8tKyo/s320/20180116_091717.jpg" width="320" height="240" data-original-width="1600" data-original-height="1200" /></a></div>
<p>When I started eating like this, the weight just seemed to melt off. As my weight decreased, however, so to did the speed at which I was losing. I expect the next 4 points of BMI (bringing me back to a 'healthy' BMI, not overweight) will take as long as the last 14 points. I'm ok with that, and can handle the odd plateau. One way or the other, I'm sticking with the plan.</p>
Heather Spoonheimhttp://www.blogger.com/profile/07779414156250200057noreply@blogger.com0