I’m on vacation

I’ll be off for a couple of weeks. I’m not going to forget about the blog but I’m working from my cell and I won’t always have a connection.

This maybe a good time for you to catch-up on the hundreds of posts in my archives.

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How I Plan Meals

Any one trying to lose weight knows that the fat on your body is from the food you eat. All of us have a tuff time compromizing when it comes to the food we eat. We know it may not be healthy to eat that Hamburger or thoses pancakes but we like what we eat and we don’t want to give up the food we like. But there is a way. I plan my meals and try and make my own food.

I always start to plan meals the day I’m going to shop. I generally shop on Sunday morning, so before I go out I’ll make up a meal plan for the coming week. It’s might sound hard but breakfast, lunch and snacks are pretty easy, It’s usually the same week after week. For me and my wife it’s pretty simple, we don’t buy a lot of complicated foods. What I mean is pre-made foods or processed foods. So I want Low-Fat Plain Greek Yogurt and frozen berries, eggs low-fat milk and Oatmeal. I stay away from any berries that have syrup included, I just what plain berries. I also get a variety of fresh fruit, whatever is in season. Even if they have apples in June, be sure to read the small sticker that tells you what country the fruit comes from. When things like Apple are in the stores in June and you pick Apples in the fall, you have to wonder how old they are or where did they come from. I always stick to fruit from California or Florida or at least fruit from the U.S.  Harmful chemicals are used in other countries like in Central America by the big commercial growers to increase production. In the U.S. we outlawed this chemicals  several years ago.

Next is the snacks and drinks. This is pretty easy for me, we drink lots of water and we might add a little juice to flavor the water. I look for juice without added sugar, then I buy tea bags and coffee. If you like beer, lite beer has about 100 calories per bottle and if that fits into your food plan, okay, there’s no added sugar in beer. Wine and hard alcohol has added sugar, but if you want hard liquor, tequila and vodka only have about 100 calories per drink. A good mixer for these alcohols is a carbonated water with no calories. I only buy un-popped popcorn, mixed nuts, seeds and for a treat, dark chocolate.

Dinner menus are the hardest I want to eat fish 3 times a week, poultry once a week and red meat about twice a month. The other days I try to go meatless. I try to buy mostly fresh vegetables, mostly organic and fill in with plain frozen vegetables. I like bread and rolls but it’s that easy finding whole grain items. They are out there and there’s more than ever before. I’m not talking about whole wheat, whole grain wheat or oats or barley, but whole grain. I buy gluten-free pasta, bread, bagels and pizza crusts. That way I don’t have to search the shelves for non-enriched flour.  And for dessert we eat fruit. Don’t forget fruits like grapes and pineapple, but again try to buy only what’s grown in the U.S.

Before I go to work, while I’m having coffee, I plan dinner for that day. If there’s something in the freezer I need I’ll take it out and put it in the refrigerator.  So I remember I always write down the menu and take it with me when I go shopping. If your organized enough to do this a day or two ahead then if you’re missing anything from the menu you’ll have time to pick it up. If you learn to stick to the planned menus then you can actually save money on food. It means a few more trips to the store, but the inventory of groceries around the house will start to shrink. This is a good thing and yes the kids need snacks, but this will give you the opportunity to make some healthy choices. When you wait until the last-minute to shop, you don’t have time to make the proper choices, you end up buying anything just to get out quick. I wish I could count the times I nearly got run over going to the checkout line.

Fruit is great snack food, it has sugar but its good sugar, its natural sugar. It’s all the processed foods that are causing our health problems. Try to avoid processed food. If you saw the Today Show when a health guru was talking about the six meals a day plan, maybe some of you thought it sounded  crazy, but it’s true. Never skip breakfast, but be careful that you’re eating the right thing. Eggs are great, but only one yolk, the rest whites. toast is good, but not white bread or bagels, it’s just empty calories, and fruit okay.  It’s very important to eat but eat good food and avoid food that doesn’t have nutrition. Get something for your food dollar. Go back and review earlier posts where I discuss the six meal plan. It won’t hurt to read it over again. There’s a lot of truth in that post. Remember you’re not eating to fill your stomach with things that taste good, you’re eating to give your body enough nutrition until you eat again.

If you really want to lose your body fat than look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books.
There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $1.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.
My new e-book is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page.

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The Mediterranean diet Is Still Number One

The Mediterranean Diet is still my choice for a healthy diet and lifestyle plan. It continues to be one of the best prescriptions for a long, healthy life.

The Promise
Delicious food that’s stood the test of time and helps keep you healthy for years to come. That’s at the heart of the traditional Mediterranean diet.

There’s no single Mediterranean diet plan, but in general, you’d be eating lots of fruits and vegetables, beans and nuts, healthy grains, fish, olive oil, small amounts of meat and dairy, and red wine.
This lifestyle also encourages daily exercise, sharing meals with others, and enjoying it all.

Does It Work?
This diet scores big for heart health. Studies suggest it can make you less likely to get heart disease, lower your blood pressure and cholesterol, and may also help you avoid certain cancers and chronic diseases.

For weight loss, you’ll have better results if you stick with it more than six months, get regular exercise, and cut back on how much you eat. Studies show it may be better for weight loss than a low-fat diet.

What You Can Eat and What You Can’t
You’ll eat mostly plant-based foods, including fruits and vegetables, potatoes, whole-grain bread, beans, nuts, and seeds.
You can have yogurt, cheese, poultry, and eggs in small portions. You should eat fish and seafood at least twice a week. “Good” fats get a stamp of approval: Think olives, extra-virgin olive oil, nuts, sunflower seeds, and avocados instead of butter or margarine. You’ll use olive oil a lot while cooking. Reach for herbs and spices to add flavor.
Red wine gets a thumbs-up, in moderation (one glass for women, one to two for men). But water is your go-to drink.
Dessert is usually fruit. Sweets and red meats are OK occasionally.

On the first page of this website click on pages and you’ll find  “Diets” Click on Diets and you’ll find the Mediterranean Diet Plan and a Picture of a food pyramid. Save that image. The food pyramid will show you all your choices in foods and how often you can eat each food group. Follow the pyramid, drink lots of water and an occasional glass of wine and don’t forget the exercise. No calories to count, the quantity is up to you. just follow the pyramid and don’t cheat, you have lots of choices.

Read about weight loss and become more informed. If you want to lose that extra fat you need to know why you have extra fat. My ebooks will give you all the info you need. You can lose your fat without pills, gym memberships, or equipment. In fact, you might save money.

You can find this book on Kindle or Smashwords. Read part of the book free.

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A Guide To Eating Out

The restaurant scene is a hodgepodge of thousands of different types, different names and different cuisines all fighting for your business. They have to make good tasting food at a reasonable price. It’s only recently that healthy foods have become important to the consumer. So important that restaurants have to put something healthy on the menu. The problem or better yet the challenge for restaurants is to make healthy food taste good. The problem with healthy food has always been that it’s bland, not much flavor. You can’t cream it, or sauté it, that wouldn’t be healthy. You can’t tenderize the meat, that would add calories. So restaurants have come up with a small amount of foods on the menu that are healthy and that gets them off the hook. They can still offer the standard menu of tasty entrees with 1200 or 1500 calories but critics can’t say there’s no healthy food on the menu.

Many restaurants offer delicious, heart-healthy meals. These tips will help you make eating out healthy and enjoyable. I like to stay with the independents, the ones that have been in business for 20 years or more. Their food has to be good or they wouldn’t still be in business.

Before You Order

If you are familiar with the menu, decide what to order before entering the restaurant. This tactic will help you avoid any tempting foods that may not be as healthy. If you are trying a new restaurant, take time to study the menu so you can make the best choices.

Have the waiter remove temptations (such as the bread basket) from the table. Drink two full glasses of water before your food arrives.

Avoid foods described as buttery, buttered, fried, pan-fried, creamed, scalloped, au gratin (with cheese), or a la mode (with ice cream). Try never to eat bread or other appetizers before your meals. If you do eat bread before your meal, choose Melba toast or whole-grain rolls without butter or margarine.

When You Order

Order foods that are steamed, broiled, grilled, stir-fried, or roasted.
Order potatoes baked, boiled, or roasted instead of fried. Ask the server to leave off the butter and sour cream. You notice I’m not a fan of ordering anything fried. Why, you might ask. You have no idea what kind of oil they use and how many times it’s been used.

Order first so that you will not be influenced by others’ choices.

For appetizers, order broth-based soups such as minestrone or gazpacho instead of creamy soups or fried finger foods. Or better yet, choose a salad with oil and vinegar.

Choose seafood, chicken, or lean red meat rather than fatty or processed meats. Remove all visible fat from any meat.
Ask for steamed vegetables instead of fries.
Ask for the sauces and dressings on the side so you can control how much you eat.
Ask the server about ingredients or preparation methods for the dishes you’re not familiar with.

For dessert, order sorbet or fresh, seasonal fruit without whipped cream or a topping.

Salad Tips

When choosing from a salad bar, avoid items like grated cheese, potato salads, cream dressings, bacon bits, and croutons. Use a squeeze of lemon instead of dressing on salads. Or try rice vinegar or balsamic vinegar.

If you opt for dressing on your salad, order the dressing on the side. Dip your salad fork into the dressing, then into the salad. You will consume less dressing if you just get a taste of it on each mouthful of salad rather than pouring it over the salad.

To sum this up, I try to eat in better quality restaurants. Your more likely to get the food prepared the way you want. So many chain restaurants get their food from a commissary where the meats are tenderized with liquid seasoning, salad dressings are made in bulk before they ship it and breads are made and shipped frozen. Not that I’m not saying there’s anything wrong with that, but in a restaurant like that you don’t have many options to change anything. The chains are concerned about controlling quality and keeping the food consistent. The recipes are made so the food tastes good and makes you want to come back. They don’t care about healthy, except to make you believe it’s healthy.

Losing body fat should be your goal. Read up on weight loss and losing body fat. It doesn’t cost money to lose weightier fat. The internet is full of free information. But the quickest way and cheapest way is to buy an ebook online and get everything you need in one short read. I have two ebooks on Amazon:

How Bad Do You Want To Lose Weight

Getting To A Healthy Weight

Check out one of them, I think you can find all the info you need and plenty of tips on how I lost my body fat.

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Do Fasting Diets Work?

By Stephanie Watson, Reviewed by Brunilda Nazario, MD

A great article for those of us who want to lose weight fast. Take a little advice from the experts.

Some people fast as a way to lose weight. Others fast to try to detox their bodies, or for religious reasons.

If you’re fasting to lose weight, you may want to reconsider. The weight loss may not last after you finish fasting.

If your goal is to detox your body, you should know that there’s no proof that it works. Your body naturally detoxes itself.

Fasting diets aren’t all the same. Some allow only liquids like water, juice, or tea. Others cut calories drastically, but don’t completely ban food. And on some plans, you fast every other day.

Why Fasting for Weight Loss Can Backfire
When you eat less than you need and you lose weight, your body goes into a starvation mode. To save energy, your metabolism slows down.

When you’re done fasting and you go back to your usual diet, you may regain the weight you lost, and then some. And the worse part of gaining back the weight is that you’ll end up with more body fat.

On a fast, your body adjusts by curbing your appetite, so you will feel less hungry at first. But once you have stopped fasting, your appetite revs back up. You may feel hungrier and be more likely to overeat.

Fasting every other day has similar results. It helps people lose weight, but not for long. I found it harder to lose weight this way because on those alternate days you want to eat extra amounts.

In one study, people who fasted every other day shed weight, even when they ate all they wanted on days when they weren’t fasting. But the weight loss didn’t last over time. Maybe that’s true but it never worked for me.

Is Fasting Safe?
Fasting for a few days probably won’t hurt most people who are healthy, provided they don’t get dehydrated. But fasting for long periods of time is bad for you.

Your body needs vitamins, minerals, and other nutrients from food to stay healthy. If you don’t get enough, you can have symptoms such as fatigue, dizziness, constipation, dehydration, and not being able to tolerate cold temperatures. Supplements are not a good replacement for nutrients from real food. Fasting too long can be life-threatening.

Don’t fast, even for a short time, if you have diabetes, because it can lead to dangerous dips and spikes in blood sugar.

Other people who should not fast include women who are pregnant or breastfeeding, anyone with a chronic disease, the elderly, and children.

Before you go on a new diet, particularly one that involves fasting, ask your doctor if it’s a good choice for you. You can also ask your doctor for a referral to a registered dietitian, who can show you how to design a healthy eating plan. Healthy eating plans are the best way to lose weight permanently.

Losing body fat should be your goal. Read up on weight loss and losing body fat. It doesn’t cost money to lose weightier fat. The internet is full of free information. But the quickest way and cheapest way is to buy an ebook online and get everything you need in one short read. I have two ebooks on Amazon:

How Bad Do You Want To Lose Weight

Getting To A Healthy Weight

Check out one of them, I think you can find all the info you need and plenty of tips on how I lost my body fat.

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Do I Have To Exercise To Lose Weight?

This is a question, people ask me almost everyday. The answer is “no”. You can lose weight without exercise, but do you want to lose weight or lose body fat, there’s a difference. You can lose weight by changing things you’re doing. Changing bad habits you inherited during childhood or just bad eating habits you picked up in the school cafeteria or maybe habits you picked up from the friends your eating with. Anyway you can get serious about your weight and try to re-teach yourself the right way to eat.

Eating more vegetables is the first thing. Make three vegetables at dinner not just one. If you have choices you’ll eat more. Eating more vegetables will increase the vitamins and minerals in your diet and give you more energy. You’ll also get more fiber.

Eat a broth based soup like vegetable soup,  minestrone or Chinese wonton before your entre. It has two purposes; first it slows down our meal and it’s filling. Eating fast is the easiest way to over eat. Try an fit in a salad after the soup; that gives you more vegetables and now go with a smaller entre. Meat portions should be small, 3 to 4 ounces at the most. Try and go meatless when ever possible. Fish is o.k. three times a week, but poultry only once and pork or beef only twice a month. If your watching your cholesterol talk to your Doctor about eating meat.

Getting more sleep will help you lose weight. Too much night-time TV will only tempt you in snacking more. Also more sleep helps you reduce stress and that helps you lose weight.

Eat more whole grain, not whole wheat, there’s a difference. Today we can buy whole grain bread, pizza crust and anything else that comes from a bakery.  100% Whole grain give you more fiber and has no processed flour. Processed flours will immediately turn to fat. Never eat processed foods of any kind.

Skip the bacon for breakfast or on that sandwich, even the bacon bits on a salad. Animal fat only causes you to gain weight.

Eat at home, or make your meals at home and pack they to go. When you really get serious about your weight remember that restaurant don’t make food that’s good for you, they make food that taste good. We’ve all heard about all the calories in restaurant food. Believe me, if it really taste good it has too many calories.

Make Pizza at home, thin whole grain crust with marinara sauce, easy on the cheese and lots of vegetables. You’ve seen them in the restaurant, there easy to make. I add anchovies. Do a web search for recipes for a California pizza and you’ll be amazed what you can put on your pizza.

Cut back on the sugar. Most people get sugar from the drinks they buy. Juices have lots of sugar, Other drinks contain things like “fructose corn syrup”, it’s a sugar substitute that’s worse than sugar. Store bought snacks and drinks will ruin your diet. Nuts and seeds are good snack food.

Limit your alcohol to one or two drinks twice a week at the most. If you like mixed drinks avoid the sweet soda you add. Use a diet seltzer,  diet tonic or plain water.

Green tea after meals helps your metabolism process your meal so less turns into fat.

Walking 30 minutes after meals will burn an extra 100 calories. If you can take some advice and change your eating habits, the weight will start to come off. Most of us don’t realize what we do to ourselves by not eating the right way.

Losing body fat should be your goal. Read up on weight loss and losing body fat. It doesn’t cost money to lose weightier fat. The internet is full of free information. But the quickest way and cheapest way is to buy an ebook online and get everything you need in one short read. I have two ebooks on Amazon:

How Bad Do You Want To Lose Weight

Getting To A Healthy Weight

Check out one of them, I think you can find all the info you need and plenty of tips on how I lost my body fat.

Posted in diet, eating healthy, health and fitness, lose fat, lose weight, losing weight, Uncategorized, weight loss | Leave a comment

The Best Diet Is No Diet

Did you ever wonder how people in some European countries manage to stay thin. When I was in Europe I didn’t see an low calorie food. Restaurants had no diet food or low calorie meals. But no one was what we call obese. I’ve personally been to more than 15 European countries and normal people are in better shape than American. One think that I noticed is that food cost more. Even in the city, people shop in farmer’s markets. They buy meat in a butcher shop, they buy fish in a fish market and bread in a local bakery. I understand that most of us can’t do that. But what we can do, is to buy fresh food. Don’t buy processed foods, frozen foods, and don’t buy canned or bottled drinks.

These are fresh foods, If you notices there are no breads, no cakes, no pie, no soft drinks.

Do you see this picture. This food will put pounds of fat on your body, even if you exercise. This type of food has very little nutrition. It’s a waste of your money.

I read a non-diet book last year “The secret of eating” were by the author explains that diets don’t work. This is a weight loss book about how this woman had gained 20 pounds while going to school in the States and then losing the weight when returning to France, her home country. She goes on to say that in France women in general don’t get fat. In the States when she was going to school the portions of food were too large and foods were too sweet. Yes, that might be true to a point and you may see older people in Europe that are overweight, but the percentage is much less. In general, younger Europeans are more concerned about their weight.

When returning to Europe and returned home and eating the way she grew up, the fat started to disappear. In the book she explains the European women eat sensible. Good food of very high quality and eaten in small portions. Good food does not mean good tasting, it means food of good quality. You can eat anything you like but eat food of good quality, high in nutritional value. Small portions eaten slowly is better for you, and is satisfying. In the States, people eat too fast, we’re always in a hurry to get somewhere. Eat on the run, I see people eat while driving everyday. Woman feeding their children in the car while driving them somewhere. Drive-thru windows are so crowded they should have a gas pump half way to the window. Sometimes I spend 20 minutes in line for coffee, I stopped that. No more drive-thru’s, if I can’t stop and eat or drink at a table or counter then I don’t need to.

You know it wasn’t always this way. Families use to eat together. At school all the kids eat together in the cafeteria. But at home we eat individually when we’re hungry. Maybe that’s why families eat out more. It might be the only way to get everyone together.

This plan is for anyone who had trouble sticking to a diet plan. “Don’t Get Fat” is a 3 month plan meant to reset your body for a lifetime of healthy weight through slow, gradual weight loss. She goes on to say that many people will love the plan because there’s no fitness classes but instead plenty of daily activity and lots of walking. Lots of walking is what people do in other countries and Americans don’t do.

To jump start your diet you begin with two days of leek soup. It cleanses the system so you can start out on empty. Followed by meat or fish, vegetables and a piece of fruit. Drink water with meals, be careful of bottled drinks or any drinks with sugar or sweeteners, those are empty calories. Not good.

At the beginning, keep a food journal. While your losing weight you need to evaluate your diet and identify excess calories. You will be able to eat anything after you reach your goal. The big part of reaching that goal is to learn to eat smaller portions. You may want to start by eating 4 or 5 meals a day about 3 hours apart. At night I snack on yogurt, low-fat greek yogurt is filling. You can eat yogurt 2 or 3 times a day, great snack full of calcium and protein. Almonds are a good snack in the afternoon. Change what you eat and how you eat and you’ll lose weight.If you change what you eat, start to eat healthy, avoid processed foods (those are pre-made foods that are ready-to-eat), no dairy but you can eat non-fat greek yogurt, no wheat and no sugar or any artificial sweeteners.

I know what your thinking and yes this is a weight lose diet, but it’s a lifestyle change. Your learning a new way to eat, a way that you will stay with from now on.

If your going to succeed in losing weight and return to a healthy life, you have to forget everything your doing now. You have to forget about the foods your eating now, and start over. What ever you’ve been doing to lose weight hasn’t worked and what ever diets you’ve tried only gave you temporary weight loss, so if you really want to change your life and become a thinner version of you and a healthier person who will live a longer happier life, you need to start over.

Anything you’ve been eating will only put weight on you. You need to find a new diet with food you want to eat and that are healthy. You don’t have to starve yourself but anything you eat needs to be beneficial to your body. Your food has to give your body energy, but not the energy spike you get from carbs or sugar but real energy that will stay with you. Processed foods will give you an energy high, but then you’ll crash about an hour or two later and you get more food cravings. This is what leads to over-eating. Eating foods with to nutritional value that give you a temporary boost in energy, like a soft drink, and then in a short time you need more. These foods or drinks actually cause an addiction. Sugar is an example of a food that can cause an addiction and now science believes that enriched wheat is another man made product that causes an addiction. It may be as bad for you as sugar.

Things like sugar and wheat have not always caused eating disorders or addictions. We are not eating the same things today that your grandparents did. A few decades ago, manufactures of raw material foods like wheat, sugar and white flour to name a few decided to change the way these raw materials were processed. So now when you read a food label wheat, for instance, is now enriched wheat and flour you buy says enriched flour. In the process of enriching the grain, they added chemicals to make the grains grow faster, so grains are more resistent to bugs and so they can increase production and increase profits. You wander why a lot of your food comes from other countries. Yes, labor is cheaper in other countries, but using chemicals to enrich foods is not against the law. They can use chemical in other countries that we have band in the U.S. For instance, some of our best pesticides in this country were band because they’re harmful to humans, but most other countries still use those pesticides in food production and then they sell that food to U.S. Retailers and it’s sold in your grocery stores. When I was in Central America on a cruise boat the ports we used were the same ones the cargo ships used. The ports have very large argo-warehouses for corn, soy beans, and grains. The raw material is shipped to the U.S. and is used for the production of our processed foods.

But that’s not the whole story, food suppliers to restaurants will buy that food to save money. Those french fries you buy in restaurants aren’t grown in Idaho. Yes, in the grocery stores they have to label the food so you know what country it comes from, but restaurants don’t have to tell you and in most cases they don’t know.

So if you truly want to be a fit, thinner and healthier version of you, you’ll have to start over. Do the research and find foods that are good for you and foods you’ll stick with. Your next diet is your diet for life. I picked the Mediterranean diet, it’s not a weight loss diet but you will lose weight and become a healthier person and you can stay with it for life. You can find it on the web. Remember there’s no short-cuts, you have to committ and stay with the plan. After 3 months if the plan doesn’t work for you, don’t give-up, try another plan.

Weight Watchers is not for everyone but it will work if you follow the plan. They teach you how to eat and give you the support you need. What ever plan you decide on and there’s dozens, you want one that you can follow for life, remember there’s no short-cuts.

Losing body fat should be your goal. Read up on weight loss and losing body fat. It doesn’t cost money to lose weightier fat. The internet is full of free information. But the quickest way and cheapest way is to buy an ebook online and get everything you need in one short read. I have two ebooks on Amazon:

How Bad Do You Want To Lose Weight

Getting To A Healthy Weight

Check out one of them, I think you can find all the info you need and plenty of tips on how I lost my body fat.

Posted in being healthy, diet, eating healthy, health and fitness, lose fat, lose weight, losing weight, Uncategorized, weight loss | Leave a comment