Ok so I made my point about the importance of moderation on June 29, 2011 and felt I needed to discuss this further. I would pay credence to the findings that study described about factors more likely to result in weight gain. Let’s find perspective on all of this shall we and no groaning!!
I had breakfast the other day to the sounds of CBC Radio 1, Jill Depsey interviewing one of the producers of the Series “Village on a Diet”. He described how before being part of this production he originally thought he ate fairly healthily and worked out a reasonable amount. Over the course of the weeks and months of the story shoot he did some self reflection about small ways he could improve his regimen. Ahhhh yes, his words were music to my ears. He admitted that over the course of months he lost 40 pounds while making little tiny changes to his routine. How wise!!
Perspective on the Weight Gain Perpetrators
I mentioned how helpful it would be to you to keep a photo diary of everything you eat and drink for a week. I would be willing to wager a bet that anyone in their right mind would view the mini photo album and be able to identify your culprits. Is it the refill of your 10 ounce juice glass to quench your thirst?? How about the drive through mindless eating? Or that simple iced-cap day after day after day. Some fast food places are touting a $1.00 special for all of the soda pop you can drink. You might be saving money, but you’re surely not saving calories.
Ok so what is moderation anyways?? If you are overweight and interested in making some nips and tucks on your routine – let’s say any one of these foods outlined below 2-3 times per week – PERIOD. Not each of them 2-3 times per week, any of them – GOT IT.
Potato Pandemonium Perspective
For starters potatoes aren’t bad. The researchers of the study found regular intake of French fries and potato chips are a culprit. How often each week do YOU have either of these foods?? Be honest now because your intake is not going to my hips, but perhaps yours if you consume these items daily or more than 2-3 times per week.
If you have a love affair with these two high-fat-fellows, don’t break it off, because all foods DO fit. Work it in, plan it, sit and enjoy it and savour it as a treat. But be honest with yourself are they REALLY that good?? How do you feel after you eat them? What does your mouth feel and taste like 30 minutes later?? I don’t know about you but I find I feel all goopey after I eat any of this stuff, my face feels greasy, my stomach sticks out and my mouth tastes like the bottom of a garbage can after 30 minutes of eating them…. but that’s just me. If you feel you’re still in love, then continue to have these in moderation under the guise mapped out above.
What can fill this fried potato void day in and day out?? Tomorrow’s post will review the reinforcements to add to your diet. Take stock and think about these things.
Processed Meat Machismo
From salty dogs to bologna bonsai, I wrote about this on July 3, 2011 and stand by my suggestions. I have admitted to having that speecy-spicey salami in my fridge that I add to a few foods once in a while. But I certainly DON’T have it every day.
Ok, so the same rules apply outlined above, if you’re stuck on your pastrami-love don’t break it off, but work it in mindfully and enjoy it.
I have admitted to being a carnivore before and I stand by that. Quite simply there are days when I crave a juicy burger or a perfectly bar-be-qued ribeye steak or pork tenderloin. Check out my freezer and you’ll find meat. You will also; however, also find chicken and fish among other choices.
I also prepare meatless meals each week 1 or 2 nights per week. This week, for example I defrosted a meatless tomato & mushroom sauce I made a little while ago and served that up with one of my grand salads that had nuts, fruit and feta cheese. No I don’t plan on divorcing my love of meat any time soon, but I’m mindful about doing a main course change-up each week and work it in. I am a proud flexitarian and enjoy the variety and celebrate many ways of eating well, sometimes with meat, sometimes without.
Hey Sugar Sugar-Aw Honey Honey
Sugar certainly gets a bad rap for all sorts of problems. I have written about this on August 4, 2010 and stand by that in spades. Again, moderation should prevail here as well. I have admitted to turning 50, and as my age dials up my metabolism is seemingly dialling down. So I am cognizant of the many sugar free alternatives. Truly though I have edged out those sugary tasting treats and drinks to mineral water and plain water. If I want something sugar free I’ll have it.
Sweets – Whenever I see a Werther’s wrapper I think of my Dad. He doesn’t often leave home without his candy fix. I do think he (like you) can still have these in moderation, just not every day – ok??
Sugary Drinks – The study indicated both sugary drinks and 100% juice are under the same banner – as weight gain promoters. I wrote about evaluating your drink on July 4, 2011. Our fluids are also considered food. It helps to take stock of our fluids especially while the temperatures have risen and we need to keep well hydrated. We shouldn’t be kept well-calorie-brated as well!! Save a slew of calories by focusing on eating your calories instead of drinking them. And yes, my 1 exception is drinking milk – yes Mother Nature’s nearly perfect food. Don’t; however, drink more than a few cups per day. The same rules apply here too. Nothing is unlimited.
Refined in a Bad Way
Ahhh yes the socialistas make us feel we need to be refined. When it comes to our breads, pastas and cereals the opposite applies here – whole grain and unrefined is the way to go. Since making this change in my diet I have found the taste quotient of the breads and cereals I choose have gone up. And yes, that’s a good thing!! Taste rules right and they taste much better than the plain white stuff.
The other benefit of eating whole grains is they help fill you up and feel satiated. Not to mention that “f” word – fibre they help “things work their way out” more expeditiously if you catch my drift.
Think for a moment of a Martian came down in their space ship and checked out all of the white-food-stuff. Hmmm well these humans take these natural grains and strip them down of their multitude of goodness to the “grain bones”. Then they add back a handful of vitamins and minerals and add to the packaged “enriched”. How strange, these mere mortals, how strange?? Awww I digress…..
Ok so there you have it. Did I even call any of these foods “bad”?? Nay nay I say. Too much of anything is bad. Let’s get our heads around “the how often” and “how much” of all of this you have and work on scaling it back. There are 2 posts planned after today’s that will deal with the “lifestyle piece” and the “foods that help” or the reinforcements – our dietary defence-men that help work with us. As I often say on T & T, we will overcome. After all, we’re in this together, aren’t we, Through Thick and Thin!!