Back on the horse

I haven't written for a while, so I decided to write today. As each day goes on, so many things come to mind that I could possibly write about, but I always wonder if it would be an interesting read for others.

So many of you know that I have been on a weight loss journey for a couple months now. I started going to the gym back in the middle of January 2014, which is just 6 weeks ago. I am proud to be down 20 pounds, but I can't say that it came without opposition.

For the first 3 weeks or so, I was losing almost 1 pound per day. I have been eating healthy, and even cranked that up a notch. By going to the gym 6 days a week for 1 hour daily, I have accelerated my weight loss and it is exciting to see the pounds melting off!

For the first 3 weeks, I only worked out for 30 minutes. I wanted to ease myself into the whole process, rather than just jump in for hours a day and make myself hate it so bad that I didn't return to the gym. After bumping my daily workouts to 60 minutes each, I noticed that I was burning 600-800 calories per hour. I bought myself a fitness monitor by Body Media, and with the incorporation of My Fitness Pal, I was seeing my calorie deficit go through the roof on a daily basis.

I understood that I should be closer to my "calorie goal" for the day, so if I was allowed 1700 calories for the day, and I burned 800 calories at the gym, I had a total of 2,500 calories to eat each day. I was have been struggling to eat enough food to get close to my daily calorie goal.

So, since I listened to My Fitness Pal, and Body Media, I was eating more than the 1,700 calories allowed me for the day. I was fighting to eat enough food to hit my goal, and some days I "fudged" and ate some things that I am not proud of, just to get closer to the goal.

It never felt right, eating the calories that I was burning. So, this last week I did some research and found out that I shouldn't be eating those extra calories! I was pissed! For a couple weeks, I not only kept weight on, but i gained 2 pounds. I was devastated.

Needless to say, I got back on the horse after realizing my mistake. For over a year, we have had fruit smoothies for breakfast and lunch, and included a source of protein in each shake to maintain energy throughout the day, and to keep full.

At first, with our tastes the way they were, I was making my smoothies with a few ounces of almond milk, plus Body By Vi protein powder, and the fruit. After a while, my taste buds started changing. I no longer desired the flavor of the almond milk, so I substituted for water. Over the last year or so, we have eaten our breakfast and lunch in the form of  a smoothie, and I can say that I love it! They taste great, they're filling, and they're easy to take on the go so you're less tempted to hit the drive through.

A few days ago, along with my realization of the fact that I shouldn't be eating my burned calories, we started watching a new TV show at night. Extreme Weight Loss. I love this show, it gives a tremendous amount of support and motivation every day. It is sad that there are so many of us out there that are addicted to food. Addicted to the comfort that a warm gooey donut brings, or the texture of a brownie melting in your mouth.

One thing that I have learned from this new TV show that we started watching, is stop listening to your body. Yesterday when I was working out, I was doing the 30 minute circuit. On the green light, I was doing mummy kicks which I cannot stand. They kick my butt every time. Each green light lasts for 60 seconds, the object is to give it your all for those 60 seconds and not stop. Well, being a fat guy, I stop once or twice on almost every exercise, I just can't take it. That changed yesterday.

I have learned to push through the pain, even if my legs are sore, my arms feel like they're going to burn off, and my lungs feel the pain. Yesterday, I stared at that green light. I focused 100% of my energy on one LED. I told myself over and over, stop listening to your body, push through, you can't stop until that light goes red. For the first time ever, I pushed through two exercises the complete 60 seconds without stopping.

In life, if we feel pain, how do we handle it? We push through it. We can't give up. Anything in life that comes easy is not worth having.

Now that I am back on the horse, the smoothies have changed drastically to include veggies. I made a recipe that I have been using the last few days that I love! Adding veggies to a fruit smoothie really changes the taste, and sometimes the texture. I experimented with an orange, and loved it so much that I use orange in all my smoothies now. I am back to my 3/4 pound loss per day again, and it feels great!

Smoothie: Makes 4 servings 24ounces each (4 meals)

First, juice the following. 
10 medium to large carrots (whole)
10 celery sticks (whole)
3 cuties (small oranges) (whole)
1 red delicious apple (quartered)
1 pear (quartered)


All of the above makes about 50-56 ounces of juice. You will get more or less depending on size of your fruits and veggies. 

Put half of the fresh juice in your blender, then add about 8 ounces of water. I use frozen fruits from this point, if you are using fresh fruit you should use cold water, if you are using frozen fruit like I am, the 8 ounces of water should be hot.

Add 1-2 hefty hand fuels of Kale or Baby Kale, it can be purchased at Costo in huge bags for about $4.

Mix the contents for about 10 seconds just to get the Kale to settle. (Just juiced contents and baby kale)

Add about 3/4 cup of pineapple, and about 3/4 cup 3 berry blend (both Frozen at costco)

Mix for about 10 seconds, turn off and let settle. You want about 56 ounces of product in your juicer. If the above fruits and veggies don't quite get to 56, add some more pineapple and berries. Mix on medium for about 1-2 minutes. You want the mixture to be thin enough to drink.

Fill 4 shaker bottles half way. Put 2 TBSP of flaxseed, or your choice of protein supplement into each bottle. Put the other half of juiced contents into blender.

Add 1-2 hefty hand fuels of Kale or Baby Kale, it can be purchased at Costo in huge bags for about $4.

Mix the contents for about 10 seconds just to get the Kale to settle. (Just juiced contents and baby kale)

Add about 3/4 cup of pineapple, and about 3/4 cup 3 berry blend (both Frozen at costco)

Finish filling each shaker bottle up, and you're done!

The flavor of the orange really helps mask the flavor of the veggies.

The role of diet and exercise

Today, I was on the phone with my older sister discussing how things are now, and how things used to be. According to http://www.cdc.gov/obesity/data/adult.html 35.7% of American's are obese. The question that always crosses my mind, why?

Some are quick to point the finger at fast food. Some point the finger at technology making people lazy. One theory I have starts with public school.

In the education system, children are in school for approx. 8 hours per day. Our body is able to go without food for a certain amount of time before going into "starvation" mode where it begins to store fat. If school starts at 7:30am and closes at 2:30-3:30 in the afternoon, when must one eat? As a standard, we eat breakfast right before school, and in some cases we eat right at school. We then eat lunch in the middle of the day (11ish) and then at dinner time around 5pm for most Americans.

To lose weight, or maintain weight, a very important factor is metabolism. Ask any doctor how to maintain a healthy metabolism, any sane Doctor would suggest to eat 4-6 small meals daily. By eating small meals throughout the day, your body metabolizes the food you eat more rapidly. Even if you choose to eat unhealthy foods, you will still
metabolize the foods faster by eating more regularly. http://www.wikihow.com/Increase-Your-Metabolism

Most public schools do not support a 4-6 meal per day habit, it is simply to difficult to manage I imagine. If our kids were allowed more meal time, and less per meal during school would they function better? Would childhood obesity decrease? Would the obesity decrease then bleed into adulthood?

Who has a job? Most of us who pay our own way though life probably have a job right? How much time are you allowed for lunch? 30 minutes to 1 hour is the standard here in our great country, what do we do for lunch? Most Americans' bodies are in starvation mode by the time 12:00 rolls around, so what do you eat? Come on, be honest. Most of us eat anything that we see. What sounds good at the local Deli? "Maybe today I'll go for the salad", "nah, never mind, it probably would't fill me up". We each have arguments with ourselves every day as to what we will eat for lunch. Most of us eat well over what we should for lunch. If you are on a 2,000 calorie diet, about 1/3 of your daily caloric intake should be eaten at lunch. I guarantee most of us eat closer to 2,000 calories at lunch alone. Not because we want to be fat, not because we want to feel bloated, but because it sounded good! Why does CRAP sound good? You know you shouldn't have that double Whopper, but you do any way because you're so hungry! Why are you SO hungry? Your body went into starvation mode, so you felt that you HAD to eat until you were FULL . We eat until we feel that we are full, the thing is that our stomach doesn't realize that it's full until it's too late.

How does this all tie into diet and exercise?

As a human race, we were not intended to sit in front of computer screens all day eating Cheetos and Diet Coke. In our early days, we had to fend for ourselves. As hunter/gatherers we were very active. Our bodies NEED exercise, and we NEED nourishment. You CANNOT get nourishment from a 99 cent Pizza from Walmart. Your body has a very hard time digesting complex carbs. You can't put hot wheels tires on a full size car and expect it to go. You can't put gasoline in a Jet and expect it to fly.

As a people we have more disease than we have ever had. New diseases are created every day it seems, and the medical industry is now marketing direct to the end consumer in commercials. If two people have the same symptoms, let's call it a disease. Let's medicate everybody until we are walking around like mindless drones. I know it sounds crazy, but isn't it!?

According to Neurologist, Richard Saul, ADHD is a fake disorder. Is it true? Hop on google really quick and search for Natural Alternatives for ADD and ADHD, tell me what you get. Diet and exercise. ADHD and ADD are neurological issues. Your brain is a muscle, exercise it. Get outside and exercise. It may be difficult today, it may be difficult tomorrow. Do it for 90 days and it becomes a habit, you will eventually regret all the time you went without it.

As a people, because of what we endure daily with our 8 hour school and work schedules, and because we're only allowed time for 3 meals daily, our bodies are in starvation move EVERY SINGLE DAY. We learned earlier in this post that in order to increase metabolism (which is necessary to lose weight) it is critical to eat smaller meals, more regularly throughout the day. There are exceptions to every rule, but isn't it worth a shot? Take some time to watch a Documentary, Fat Sick and Nearly Dead. You'll think differently about diet, guaranteed!

I challenge you, eat better, exercise, and see how your life changes!