Trying to map out a new health plan can be difficult, especially when you are used to overeating on a regular basis. Many of us don't even realize just how much we eat and how this can affect our bodies. The key to weight loss is the simple formula of calories in - calories burned. If you're taking in too many calories, you're just not going to lose weight the healthy way.

Learning how not to overeat can be a difficult process, especially if you have been used to it for many years. Your stomach is pretty much trained that it needs a set amount of food and when it doesn't get that amount, it sends out signals to your brain that you're hungry.

In order to stop overeating, you're going to need to employ a process with a few different techniques. It may take awhile to completely retrain yourself, but it is possible. Don't get discouraged and keeping moving forward, even if you end up falling off the wagon. It's only a disaster if you don't get back on.

Let's look at a few ways that you can start training yourself to avoid overeating.  Personally, I went with 1-3 until I had figured out my diet and even now continue to rely on number 2.

1. Keep a log of absolutely everything you eat from the moment you get up to the moment you go to bed.

Don't forget to log what you drink as well. Sometimes, just seeing everything on paper is enough to make you realize how much you are eating. Talk with your doctor or nutritionist to see how many calories you really need, and then compare the two. Chances are, you're probably consuming more calories than you thought.

2. Start using smaller plates.

Even if it's only for your meal and not the rest of your family's, studies have shown that smaller plates really do help when it comes to weight loss. Eat only what is on that plate and avoid going back for seconds. You'll get that mental feeling of having cleared your plate, but it will be with much less food than you normally get. If you have difficulty with portion control, this technique can really make the difference.

3. Get a food scale.

It's tough to know how big a portion should be and having a food scale around really makes it easier. Chances are, what you thought was one serving is probably closer to two. It can seem a little frustrating and quite a bit crazy at first to weigh everything you eat, but after the first week or so it will become old hat.

4. Allow yourself your favorite foods, but cut back on their size.

In some cases, overeating is triggered by the feeling of being deprived. Instead of quitting all of your favorite foods cold turkey, allow yourself to eat them, but in much smaller quantities. If this is still a problem, try replacing these foods with similar versions that are lower in calories. There are new snacks that are packaged into 100 calories packs that are very similar to popular desserts and these can really help in this situation.

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I’m happy to report that I have seen a small amount of progress on the scale so far in November.  Saturday morning, the scale read 189.6–the first time I’ve seen it under 190 in a long time.  It was nice to see, needless to say.  But I ran a bunch on the treadmill the night before and was probably dehydrated because that’s been the only sub 190 reading.  But, at least I’m close.

Also, I’ve taken 3 days off from running in November and I’m still on pace to hit my 90 miles this month.  I took both Saturday and Sunday off this week, so I’ve been playing catch up the last few days.  It’s nice to have a goal in mind that is attainable.  If I get off track a little bit, I just have to work a little bit harder and then I’m all caught up.

That’s a key point for people with my mentality.  If I let my problems get out of hand, then they snowball into bigger and bigger problems.  If I catch them in the beginning, I can get a handle on them and tackle them rather quickly.  I find this to be true with maintaining a clean house, doing my family’s laundry, planning the menus and lots of other household chores that fall into my domain.

I think that part of the reason that I’m not losing weight is that I’m not gaining weight either.  I don’t see maintaining weight as a problem (even though my weight is still too high) and so therefore I’m not really working very hard to lose it.  If my weight started to creep up, I’m sure I’d hit my diet and get the trend reversed rather quickly.  Maybe Pam should adjust the scale so I’m heavier

Oh, how I wish Youtube hadn’t turned off the embedding on this amazing video (SFW), but you’ve got to watch it because these three girls? Are awesome. And I love them.

And now it is my quest in life to be able to do the splits again.

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The incoming First Couple makes time to get exercise.  We all should do the same.

President-elect Obama likes to start his day off with a workout, and did so, even during the busy times on the campaign trail.  His wife, Michelle, has also been known to start her day off with an early workout. 

Regardless of whether or not you agree with Obama’s politics, it’s good to see a prominent politician who actively makes fitness a priority in his life.  If one of the busiest people in the world can find time to get some exercise in, I don’t think it’s a stretch to think we can squeeze in 30-60 minutes on most days of the week. 

One thing I have found to help with making sure I get my workouts in is planning.  Set a specific time and stick to it.  Whether it’s early, at lunch, in the evening, it doesn’t matter.  Just do it. 

Obama also loves to play basketball.  Another good example of doing something you love to do.  He likes hoops, so he plays hoops.  What do you like to do for exercise?  Don’t know what you like best yet?  Try everything!

Bottom Line:  There is time for exercise.

More about the Obama’s fitness here.

If you want to get the most out of a running regimen for weight loss, setting crazy weight loss goals and then running like crazy may not be the most advantageous way to get things done. Here are some tips for running for optimum weight loss.

- Running often has numerous other impacts besides just your calorie burning effort and weight loss. You will build strength in your legs and abdomen, will impact your heart rate, and may even become more flexible. Try setting other realistic and measurable goals that can be tracked during your running. Give yourself a fitness test and look at the other ways that you are becoming healthier through running. Can you touch your toes? Can you run a mile more quickly? Are you suddenly able to run for longer periods of time without feeling tired? These are all measurable goals that can help you get the most out of your running routine, even if the scale is not always showing you the results that you want.

- Mix things up with different types of running. Take a long, leisurely jog on Monday, then when you go out on Wednesday, run for a shorter period of time but on an incline instead. To toss things up further, go out on Friday with a much higher intensity level in mind. Sprints can take off the fat and burn off the calories more quickly than leisurely jogging, so end your running regimen for the week with a few good hard sprints. Each of these types of running burns calories at completely unique rates, and they also impact different parts of your body as well.

- To make your runs last longer, mix them up with small walking periods. Run for a few minutes, and then slow to a walk to catch your breath. You may find yourself doubling or even tripling how long you are out there, if you give yourself small breaks to catch up and regulate your heartbeat and breathing again.

- If you find yourself having trouble mustering the motivation to go running, bring an iPod or another mp3 player and focus on that instead. If you're not interested in music, consider bringing an audio book. Some mp3 players can even pick up on radio stations, so you could be listening to NPR or your favorite rock station while running along your favorite trail. This may be the perfect amount of distraction to help you forget how much you didn't want to go running today.

Running is a great way to lose weight, build strength, tone muscles and even improve flexibility. Running can improve your heart function and lung function and give you a better overall sense of health. Sometimes it just takes a little extra motivation to get the most out of your running routine. Implement one or more of these tips into your regimen and you may see a completely different side of running, finding it more enjoyable than ever before.

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If you are interested in learning how to play tennis, there are a few things you need to know before you get started. By having the proper foundation in this sport, you can be assured that you’ll learn properly and be able to play better as a result. Although this game is a lot of fun, it can be a bit difficult at first. These tips will help you get through that frustration and learn to enjoy the game.

The first step is to make sure that you have the right equipment. While entry level rackets can be expensive, it is best to buy the gear that is going to last. Many rackets that are budget priced will not be durable enough to take you to the next level and they may actually hinder you from learning properly. It is better to spend a bit more and get a quality racket. However, if you are not certain as to whether you will really like the sport and you don’t want to invest a lot of money, a budget racket may be the best choice.

You’ll also need to get a good pair of actual tennis shoes that will support your feet and legs. This can help reduce the risk of injury and give you that strong platform to develop as a player. You can find these on sale if you shop at a few stores and keep your eyes open for bargains. It is best to buy actual “tennis” shoes, and not running or athletic shoes, since these will not have the kind of support you need.

Once you have all of the right equipment, it’s time to think about working with an instructor. Again, this is an added expense, but it is a good investment. If you’re not in a position of being able to afford lessons, it is best to get an instructional DVD that will walk you through the basics of the sport. There is no real replacement for an actual teacher, but DVD lessons are helpful especially for those that are on a budget.

The key to getting better as a player is practice and you should set aside a few hours a week if you are serious about the sport. If you just want to have fun however, playing once a week is usually sufficient. Just remember that the more time you devote to practice, the better you will get in a shorter period of time. Get training gear and practice tennis drills often to get the basics down pat before moving into actually playing against another player.

This will help you keep your confidence levels up and you’ll have the right moves down pat when it comes time to actually play against someone else. Remember, tennis should be fun, and shouldn’t be a chore. By keeping the right mindset, you’ll be much more likely to get more out of the game and you’ll be able to stay mentally fresh and ready for new challenges.

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Have you ever tried skiing before in your life? If you are thinking about exploring everything that this popular winter sport has to offer, then the first step in your process should be to equip yourself with all of the necessary and relevant information, including the most basic do's and don'ts of the sport. For example, first and foremost you should make sure that you are being closely guided by a skiing instructor the first few times that you hit the slopes. You cannot and will not be an expert the first day you strap skis on, so prepare to face falls and the struggle involved in getting back up. A really important skill that you can develop when learning to ski is simply learning how to curb your embarrassment after you fall in the snow. Everyone has to learn from their falls, however, so make each fall a learning experience.

It is also vital that you have the right clothes and the right gear in order to get the most out of your skiing experience. You should wear warm clothes, and when possible you should avoid sweat pants, jeans or other similar clothing. Thick ski pants that have an appropriate amount of padding are definitely the best buy to make. Pile on as many layers as you can, and make sure that your jacket and gloves fit snugly. Your boots should also be a comfortable fit, because too tight can cut circulation off but too loose can make it difficult for you to control yourself and your skis while descending a mountain. Try your boots out a day before you need to wear them, and break them in a little before you ever climb a mountain.

When you are first setting out, make sure that you choose the best slopes and the most ideal conditions for skiing. Conduct a little research on the best ski resorts, and look for areas that are designed specifically to accommodate beginning skiers. Keep track of the weather forecast, and avoid icy conditions because they pose the greatest possible risk of injury when you fall.

When out on the mountain, make sure that you keep moving all the time. You need to be able to keep yourself warm when the conditions are so cold. The only way that you can accomplish this is to be mobile. Keep your eyes, your nose and your ears as covered as possible. Make sure that you are wiggling your fingers and toes and flexing your wrists and ankles. Move around as much as possible and you should have no difficulty keeping your body warm from head to toes.

Brush up on the most basic techniques before you get too far in your instrument. The primary step that beginners learn is called Snowplow, and involves pointing your skis toward one another so that they are slightly inclined. This will teach you how to control your speed because parallel skis increase speed. Master this technique and you should be able to keep from falling.

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The other day, I received an email about my treadmill spreadsheets. You can download them here:

• Starling Fitness » Treadmill Workout Spreadsheet

Here’s the email:

Laura,

I was wondering if you can answer a question for me. Am I supposed to do each treadmill workout (The nine on excel) for a week and than move on to the next one?

Thank you for your time and work on the workouts! I’m excited to start them!

Tiffany

Tiffany,

No, they are just a variety of workouts that I created on the Excel sheets. They vary in difficulty level, so some of them might be too hard for a beginner and too easy for a long-time runner. The idea was to give you an example of HOW to use Excel to plan your run on the treadmill.

Use the Save As… feature and save a version of this workout with a different name. Play with it as much as you want to create your own workouts. Have a little fun with it without worrying about “breaking” it because you have the original saved.

If you create something fun, feel free to share it.

Thanks,
Laura Moncur
Starling Fitness

Who is Dr. Sears?

What is Sears' approach to Toxic Fat?

Dr. Sears vs. Cranky Fitness

*I hesitated over his claim that inflammation is linked to obesity; a person can be 'fit but fat.' If he means (and he probably does) someone with a lot of abdominal fat has problems with inflammation, then yes.

It is really dangerous when you get so much fat in the abdominal area that the body starts storing fat in the liver. A fatty liver can kill you just as nastily as a liver soaked in vodka.

What's so controversial about Dr. Sears?

Sears' books are controversial because at the heart of all his books is the Zone Diet, and many nutritionists and doctors, such as Joel Fuhrman (Toxic Hunger), disagree stridently with Sears' conclusions.

When is a diet like a restroom?

There are lots of sites that explain the Zone Diet in detail. (The 20-second condensed version: you should eat fats, proteins, and carbohydrates in a precise ratio suited to your size.) In the Toxic Fat book, meal plans are separated by gender -- different ones for men and for women. (Essentially, men have larger portions.) Except that not all woman are small, and not all men are large, so I'm not sure if that works. Maybe he's basing this on the fact that men have more muscle mass?

I can't whole-heartedly endorse this diet, but I can't condemn it either, not 100%. I mean, anything that gets people to pay attention to what they eat, and that helps them lose weight, isn't all bad. (I just know someone will write in to say that this diet has helped them, and who am I to say that's a bad thing?) I will say that I don't think it's a long-term diet and I don't think long term it's healthy and sustainable.

My problems with the Zone diet are based on anthropology and psychology as much as biology. I don't see that the human body was designed/has evolved to a diet that is so precisely balanced.

The other problem is that there is no way that I could follow this diet. I know myself well enough to say that without someone else doing all the weighing and calculating, I'd give up the Zone diet in a day. All that math would drive me crazy. (I know people say "oh, it gets easier... you get used to it..." but in my case I doubt it. I had enough trouble trying to eat 4 or 5 servings of vegetables per day. Much much simpler to go all vegetarian with the occasional night out.)

Toxic Fat: The book

Good: There's a long bibliography listing his sources for the claims made in each chapter.
Bad: Many of the sources cited are from his previous books, which seems a kind of circular logic.
Ugly: The polysyllabic names of the many different fatty acids under discussion. It's like one of those Russian novels where all the characters have names that are twenty syllables long.

One thing about his diet argument that I can't agree with is the seeming contradiction between his claim that ArA is bad (which I agree with, or at least I agree that it's bad in high levels), and his insistence on eating lots of meat-based protein. Sears claims that the high-level of ArA in the typical diet is due to the cheap vegetable oil that is so readily available these days. I don't see that he proves this point. Other sources (here's one of them) claim that the major sources of ArA are meat, poultry, and eggs.

Instead of making sure your diet is a certain percentage of meat, I think it is more helpful to make sure your diet is 100% organic, and as Dr. Weil would say avoid food that has a long list of ingredients you can't pronounce. Avoid food with added hormones, antibiotics, or a long list of unpronounceable chemical preservatives.

To sum up, this book makes some good points as well as some not so good points (points that I don't agree with, I lump into the 'not so good' category automatically). I don't agree that the diet he suggests will help, but I completely agree with Sears' claim that we need to pay attention to inflammation and the dangers it presents.

Other reviews you might like

Diet Blog
Pasta Queen (Half of Me)

Has any one else read this book? Or tried the Zone Diet? If so, what did you think about it? I'd love to hear other people's viewpoint on this issue.

Today marks day 6 in my medically assisted weightloss journey. Sunday evening I had my first craving and I made it through...

We were having dinner at my wife's parents house... It was a bit of an event... Needless to say I was expecting temptation...

Here is how I prepared... (Water, Water, Water)

Pre-exercise snack... 5 almonds and 1 serving skim milk mozzarella.

Morning Exercise: I went to the gym and did 30 minutes of cardio (20 fast uphill walking and 10 stationary bike.) I then lifted weights...

Breakfast: 2 serving of egg substitute (1/2 cup), 2 servings fat free american cheese (2 slices), 1 serving of non fat cottage cheese (1/4 cup). About 20 minutes after breakfast I had 3 large asparagus which is 2 carbs.

Lunch: 2 servings slices turkey pastrami (3 slices). 1 serving skim milk mozzarella.

Then right before leaving to go to my in-laws I had 5 almonds.

So far my daily count is 9 protein and 2 carbs... (I get to exchange nonfat cottage cheese and cheese for protein plus 10 almonds.) My doctor mentioned I could have a 5 almond snack, but it is not in my book so I will have to ask how it counts...

I brought a nonfat no sugar dressing to dinner...

Dinner:

The hors dourves... There was an unleavened pizza that looks really good, but I opted for broccoli dipped in the salad dressing I brought. I estimate I had 1 serving of broccoli.

The actual dinner was the hard part, but it was easy enough... I had just the broth of the mathza ball soup and chicken with the skin pulled off. I had a leg and thigh and ate a little more than 1/2. I also had asparagus and zucchini (both were done to perfection on the grill.)

I estimate my total count for the day being 13 protein and 5 carbs.

So what was the temptation... The unleavened pizza, the excellent wine that was served, and the matzah ball soup... Desert was not a temptation as I was full after the meal.

If you are facing a known event were temptation will be present... I encourage you to follow my example...

• WATER
• Exercise early in the day
• Eat well but within you diet before the meal leading up to the event
• Eat 5 almonds 1/2 hour prior to the temptation
• Bring you own salad dressing because you can have all the salad you can eat

This past Sunday was the first Blackstrap Hell Trail Challenge, which turned out to be 6 miles of slick, muddy, wet single track and bush whacking. The course was great; just to get to the starting line you had to walk through 6 inches of water. Of course, that stream wound up being very convenient later for washing mud off, although it was rather chilly…

The race packet consisted of a laminated card with a trail map. It wasn’t as confusing as the course map for the (now defunct) Mystic Places Marathon, but it came close. I especially loved the part of the map where the trail stopped. After some pre-race instructions, everybody went up to the starting line where they were started in reverse seeded order. Rather than having everybody starting at once and jockeying for position on the single track and then standing around cold and shivering after the race, the goal was for everybody to finish together. Since it took 28 minutes to start everybody and we all came in within about 10 or 15 minutes of one another, it worked pretty well.

There were numerous stream crossings, and the ascent per mile on the course was the same as at the Bradbury Mountain Breaker earlier this Summer. Many of the climbs involved going up trails that provided a natural place for the water to go from high place to low, although we didn’t have to run down the actual waterfall on the course. We just got to run alongside it for a quarter mile. There was one section where you had to scramble on all fours up a rock face, which was fun (and doubly interesting given that I only had one hand available.)

I didn’t really race; instead, I carried my video camera and shot footage of the runners as they went. I’ll post a link to the video once it is edited and available online. Scattered throughout this report are screen captures from the videos. I finished dead last, behind the injured folks who just gritted their teeth like true trail runners and got themselves back to the line.

There were even a few canine competitors. I saw Maurie run by me early in the race as he tried to catch up to Django, who had started earlier. Maurie’s owner, James, was calling for him as he came up to me, but there was no way that James was going to catch his dog. Not that that should be surprising; last Winter Maurie always had to run with whoever was in front. Even after he caught up to Django, he decided to keep moving up to the faster folks. Once he was done running, he did head back up the trail to find James and run him in to the finish.

After everyone was back, we broke camp and the majority of us headed to Jeff Walker’s house, who was the driving force behind the race and put almost everything together. Cacky must have a lot of patience to put up with so many runners, although most of us had thankfully changed into dry clothes ahead of time. There was plenty of pasta salads, bagels, moose meat chili, home made bread, and beer to finish things off while Jeff figured out the awards.

At least half of the people who came to the after party got to win something. There were some good prizes; a Run for your Life DVD, Moeben sleeves (I need to try those out some time before my 50 miler - if I’d known they’d be up for grabs as a prize I’d have raced!), a book on ultramarathoning (I didn’t catch the title) and plenty of water bottles and shirts from the Bradbury races.

Here are some relevant links about the race for those interested:

• Full Results
• Ian Parlin’s Photos
• Ian Parlin’s Race Report
• Danielle Triffit’s Race Report
• Ryan Triffit’s Race Report
• Chuck Hazzard’s Race Report

A new study from the Journal of the American Dietetic Association reveals something interesting (and possibly counterintuitive to many people) about poor, obese children: they aren’t eating enough.

Children living in poverty are obese in part because they don’t eat enough to meet the daily nutritional requirements needed for cell function and metabolism, a study shows. A 9-year-old should consume 1,400 to 2,200 calories daily… But in the study of 1,400 children from poorer neighborhoods, 44 percent were consuming less than 1,400 calories, and 33 percent were obese.

“This study shows these kids were not eating enough,” Trevino said. “And when they did eat, it was all the wrong things.” Missing from the children’s diets were four key nutrients: calcium, magnesium, potassium and phosphorus. When magnesium — found in cooked spinach and other foods — is missing from the diet, it can predispose an individual to diabetes, Trevino said.

This reminds me of our nutritioatnist, who talked about adding nutrients like potassium into diets, rather than taking things out. This suggest that his approach is right, and that we should focus on making sure kids are getting the nutrients they need (and obviously getting physical activity) not on putting them on restrictive diets.

This study is a good reminder that people living in poverty should be given access to inexpensive foods that provide these key nutrients, both for themselves and for their kids. I think we can all get behind that, right?

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Once I realized I wasn’t going to hit my goal of posting every day this month I kind of drifted off on to other things, but that doesn’t mean I’m still not here. I’ve got a bunch of things in the fire so I thought I’d just do a brain dump of everything here and then hopefully flesh some of this out later.

First, I have to share this awesome site I found today via Blogoscoped. It’s called LetMeGoogleThatForYou.com. Every been on a forum or been sent an email where someone asks a question that they obviously didn’t try very hard to research the answer? Let’s say for example “what does ROTFLOL stand for?” Well then you create a link that looks like this:

http://letmegooglethatforyou.com/?q=rotflol


Click on this link to see it in action. I think it’s pretty funny.

I’m currently reading Two Weeks Under by Rivka Tadjer, whose publicist sent me a copy for review.

After that I’ll be reading The Source: Unleash Your Natural Energy, Power Up Your Health, and Feel 10 Years Younger by Woodson Merrell.

I’ve been trying out a couple different brands of whey protein powder the last few weeks, I’m hoping to eventually get up a post with my findings.

Call me crazy, but I bought some Colon Cleanse Pro that I have been taking religiously since Monday and I plan to put up a post or two about that experience - certainly one and maybe more than one if it actually works at all. So far, nothing, which is what I expect to be honest.

Still have to put together a review on the MP3 players sent to my by Sansa. And I also have a package from Sensa that I want to try.

I didn’t take the time to post an update on Sunday but I did actually lose a pound and I had a pretty good week last week on the exercise front. I’ve maintained that weight so far this week although I have not exercised at all. I’m eating pretty well overall.

OK, I feel better now that I posted. Now to go exercise!

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Tags: weight loss blog

I may have accidentally stumbled onto the perfect sugar substitute: Agave Nectar.

Agave Nectar (or Agave Syrup) is made from the heart of several agave species... It is made from the same starting point as tequila, the heart of the plant known as the piña. It is 3 times sweeter than sugar, but what really makes this a special food is the fact that it has a glycemic index of 32 (very low) and does not affect blood sugar levels.

The main carbohydrate is a complex carbohydrate called inulin or fructosan. It is this carbohydrate that gives both the intense sweetness and the very low glycemic index.

I personally experienced the sweetness and great taste of this product on vacation... The restaurant was offering a marg-o-jito... Mint and a lime muddled with one tablespoon of agave nectar (The recipe then called for mixing muddled mixture 2 to 1 fresh squeezed lime juice with blanco tequila.) I had them mix it 2 to 1 blanco tequila to fresh squeezed lime juice... The result was one of the best tasting tequila drinks I have ever had... But it was a little too sweet for me so I ended up mixing the second half of my drink with a glass of water. Perfection in a refreshing form... My recommendation for this drink...

Ingredients

• 1/4 lime
• 1 Mint leaf
• 1 Tablespoon raw agave nectar
• 2 oz premium blanco tequila
• 1 oz fresh squeezed lime juice (substitute Odwalla Summer Time Lime)
• 3oz filtered water
• ice

Recipe

1. Muddle 1/4 lime wedge, 1 mint leaf, 1 tablespoon raw agave nectar, with some ice. How to Muddle
2. Mix muddled mixture with tequila, lime juice, and water.
3. Pour over ice in a tall glass.

Often we have a brief moment of excitement or a burst of energy followed by some motivation to get the body moving. And often these moments are temporary and will fade into an after thought.  Well…..I have a few tips that I use to get my butt into gear, maybe you can use some of these tips yourself to get yourself going? Have a look:

1) Set a consistent time for your work out. Make it habit!

2) Prior to the workout visualize yourself having a fabulous workout! Mental preparation….GO STRONG!

3) Set up a punishment list for missing workouts. Skip the workout, you owe your spouse, good friend, child, somebody! Make sure you have this pre-arranged so they can hold you accountable!

4) Remember the hardest part of the workout is often getting your butt started! Once you get a few minutes into your routine, you will be on your way. So remind yourself, “I’ll just go in and do 1 set of the first 2 exercises, then I can go”. Before you know it… you’ll have finished the entire workout.

5) Find a workout partner…If you have a workout partner you don’t want to let them down (more accountability). Or create a blog that you can share your fitness journey with, check out 360 degrees of DC, Annette’s Awakening and DaDiva’s Street for some incredible examples!

6) Crank the tunes! I can’t think of anything that motivates me like music.

7) Reward yourself. Finish your workout and treat yourself to a TV show, some extra time with your family, some new songs for your IPOD, or even a little extra time for yourself.

8)Review your goals everyday. Keeping your goals fresh in your mind will help you stay on track.  Journal it use online resources like Fitday.

Think about it? Who is in control? YOU are! Time to get the butt moving!

“Life is NOT a journey in which you tip-toe to the grave, but rather you slide in loudly proclaiming! WOW, what a ride!!!

Oh, Lordy.

I’ve been grain-free for nearly three years now. Oh, every once in a while, I’ll have a bite or two of bread at a restaurant (it had better be really good bread though and even then I’ll still douse it with olive oil or real butter) or a couple of chips with guacamole - mostly just as a vehicle for delivering the precious emerald mixture to my mouth. I might even have a few sushi rolls with sticky white rice from time to time. But for the most part I stay far away from grains. No cereal ever, no pasta ever, no wheat, barley, rye, corn or anything of that sort. My exodus from grains was gradual, starting about five years ago, but it increased in fervor and resolve as I discovered more and more through my research how inappropriate grains were as a component of the human diet.

All throughout my youth and just up until a few years ago, I had also suffered from occasional intense, sometimes debilitating, gastrointestinal cramping that I had always chalked up to stress. The classic Irritable Bowel Syndrome or IBS. You know how some people claim to carry stress in their necks, their groin or their shoulders? I simply believed I carried stress in my gut and that that was the main cause of my IBS. I missed school some days as a kid. I’d take a day off work once in a while years later. I even missed races occasionally as a result of it. As recently as three years ago, I spent several sleepless nights doubled over in excruciating pain during a stressful period when I was producing 50 episodes of my TV show within a very compressed time frame. As I look back now, I was still eating bread (sandwiches) and whole wheat rolls (at dinner) during that time. Hmmm.

I had basically lived on grains for 50 years, during 20 of which I had to cram down all the bread, pasta, rolls and cereal I could to obtain the 1,000 grams of carbs a day I needed to fuel my athletic pursuits. On a day-to-day basis, I felt fine. In all that time it had never occurred to me that my gut-wrenching stress episodes might have also had something to do with grains in my diet. I didn’t make the connection because I could go for many months at a time without an IBS episode, and yet I always had the grains in my diet. It wasn’t until I completely eliminated grains that any form of IBS fully disappeared - even during very recent times of significant stress. So it wasn’t just the grains and it wasn’t just the stress; it was the two combined that set off the alarm bells.

I had a real experience of that again just last week, though, and the connection became even more apparent. I was off on an organized weekend “self-discovery” retreat. I had signed up on the advice of a good friend and really had no idea what I was in for, except that it would be somewhere up in the mountains and we would be challenged on multiple levels. A few hours into the first night I realized that for the next few days one of the challenges would be the Spartan diet of nothing but granola, water and a few slices of fruit. My first inclination was to forgo these meager victuals and use this as a fasting (IF) weekend, but not knowing whether we were in for “Survivor”-type challenges, long nights shivering in the cold or forced 15-mile marches, I decided I might need the calories in whatever form I could take them. So I started downing the granola with the rest of the participants. I knew what I was doing, but I thought “how bad could three servings of rolled oats each day possibly be?” Oh, Lordy.

Everything was copacetic for the first 24 hours, but by Sunday morning, I was noticing a sensation I had thankfully not experienced for three years - the doubling over in pain and the urge to purge. By the end of the course Sunday afternoon, I was completely preoccupied with the pain and unable to participate in any of the post-event discussions as I tried to meditate my way to a “happy place”. Several trips to the bathroom provided only marginal relief, and it wasn’t until I got in my car to drive home Sunday night that I could see light at the end of the tunnel. The cramping continued sporadically well into Monday and only subsided as I resumed my regular diet.

I tell you all this to reiterate that the problems that arise from eating grains aren’t always obvious. As I have said here, the fact that you can eat grains for years and manifest no symptoms doesn’t mean they are not having some small insidious effect. In my case, it has always been the combination of stress and grains that has caused the red flags to go up, but I think there was always something going on even when it didn’t manifest itself in IBS. In the three years since I have been grain-free, the arthritis in my fingers - that I had already had for five years and had always assumed to be a natural result of getting older - has disappeared. I never get sick anymore, even when I’m stressed. I maintain my body fat level so easily it’s almost criminal. Yes, these could be due to other factors as well, but this past weekend really opened my eyes once again.

Further Reading:

The Definitive Guide to Grains

2 Minute Salad Video

My Knee is Killing Me… No Really.

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Here’s something to think about from the introduction in Walter Willett’s book Eat, Drink, and Be Healthy: The Harvard Medical School Guide to Healthy Eating:

“By making the right choices, you will help yourself avoid some of the things we think of as the inevitable penalties of getting older.  A healthy diet teamed with regular exercise and no smoking can eliminate 80 percent of heart disease and 70 percent of some cancers.”

Lifestyle, ladies and gentlemen.  Lifestyle.

Easier said than done, I know, but we have to do it.  There’s no need for so many people to be afftected by chronic diseases that can, in a lot of cases, be prevented. 

If you’re reading this you probably are already living a pretty healthy lifestyle.  But what can we do to encourage everyone else to make simple changes in the way they live?