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Category Archives: Weight Loss

How do You Eat For Your Lifestyle?

How do You Eat For Your Lifestyle?

Time to re-publish some of the archives.  Why?  Because the information is just good information!  I went back and re-read what I wrote and realized.  Hey!  I kinda got a clue here!  Well.  Here goes.

 

There are a HUGE number of factors involved in your weight loss journey.  What you eat, how you eat, how you exercise, when you exercise.  Did you know that there is more of a correlation between the two on a physiological level?

First thing you have to do to figure out how to lose weight is to get yourself a baseline.  There are any number of formulas that can be used to manually calculate these formulas.  Rather than go through that I have located a nice easy tool online that can do it for you.

http://www.caloriesperhour.com/index_burn.php

You can figure either your Resting Metabolic Rate or your Basal Metabolic Rate.  Both are essentially the same concept.  The number of calories that you burn just being you.  No exercise included.  From there you need to understand the terminology.

Sedentary – 0 minutes of exercise 5 days per week.

Slightly Active – 30 minutes or less exercise 5 days per week.

Moderately Active – 30 – 60 minutes of exercise 5 days per week.

Active – 60 – 90 minutes of exercise 5 days per week

Very Active – 60-90 minutes or more exercise 5-7 days per week.

Understanding where you are in the activity scale will allow you to figure your caloric needs.  Clearly we are not all the same.  Someone that has a desk job, driving a cube, and does no exercise that is the same height and weight that I am has a Basal Metabolic Rate of 2,297 kCal, meaning if that person were to consume that kCal rate per day they would not gain or lose weight.  I am in the very Active category.  My Basal Metabolic Rate is 3,302 kCal per day.  If I do not eat this volume of kCal in a day, I will continue to lose weight. Using systems like my fitness pal and weight watchers you can enter those activity levels and get an effective level of calories per day that you will need to lose the amounts of weight that you desire.

What’s next you might ask?  I am eating what I am supposed to be eating but I am still not losing weight like I want to!

You could be eating one of the 5 foods that are absolute dietary black holes.  These foods can be caloric traps, or foods that are so processed and un-natural that they are inflammatory foods, or they are both!

Fruit Juice   Fruit Juice?  Really! What about all that fruit, and the vitamins?!?! Hmmm…  I can hear it already.  What is so wrong with not from concentrate juice?  When you take a piece of fruit, apple, cranberry, orange, grapefruit, etc, and squeeze the juice out, you are left with 2 things.  A glass of sweet and tasty juice, and a pile of all of the less tasty, but fiber and nutrient packed pulp, skin and flesh.  To get the full impact of a piece of fruit without dealing with empty calories that are contained in the juice, you need to eat the entire piece of fruit.  There are on average more kCal per glass of orange juice than there are in a can of soda.  Scary huh?

Margarine  I Can’t believe it’s not butter!!  It looks like butter, it tastes like butter, it is supposed to be more healthy right?  It does depend on what expert you talk to, but this is one chef’s opinion.  If you have to manufacture a product from a variety of fats and chemicals to replicate something that if you are lucky has 2 ingredients?  The human body has a problem with processing of processed foods.  There is recent research that suggests that manufactured foods can cause an inflammatory reaction in your body.

Processed Wheat Products   Wheat on its own is a fantastic grain.  Full of nutritional value, natural fiber, fats, and carbohydrates.  When used and or ground whole, the human body has no problems with processing what is needed and not holding on to the rest.  When you take that wheat berry and grind it, bleach it, and sift it to remove all of the germ, bran and fiber from the berry, you are left with the endosperm of the berry.  That endo-sperm is nothing more than pure starch and gluten proteins.  The bleaching and purifying process removes all of the nutritive value, so you will see “enriched” flour.  Why enrich the flour?  You are replacing the vitamin B compounds that are found naturally in the wheat.

Processed Soy Products   Soy is another of those products that are touted as a super food and a fantastic human food resource.  Similar to the issues with wheat.  When you process out the good stuff, you are left with pure carbohydrate!  There is one hidden issue with Soy that has recently been discovered.  Soy contains phytoestrogens known as isoflavon.  This is a plant based estrogen compound that has a similar effect in the human body to human estrogen.  While these compounds can be effective in treating symptoms of menopause, that is not such a good thing for guys.

Corn   Corn is pretty much in everything.  It has a very high ratio of calories to nutritive value, and in its current and highly processed form is a very high factory of inflammatory problems in the human body.

 

 
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Posted by on May 3, 2016 in Uncategorized, Weight Loss

 

Phobia Free Portion Control or How I Learned to Stop Worrying and Love My Scale

Phobia-Free Portion Control

or

How I Learned to Stop Worrying and Love the Scale

 

Ever wonder just how much is enough? Have you looked down at your plate at home or in a restaurant and wondered if you REALLY needed all that food? Did you eat it all anyway?

Here is hoping I can help you figure out the how and why of the mystery of Portion Control!

First and foremost, as I have mentioned over and over again on the radio, you will need a scale. Otherwise you are playing the guessing game. That’s just not gonna help you! What do I recommend? Digital all the way. You want accuracy, especially if you are not dealing with a large number of calories per day, every partial ounce counts.

I have a couple of recommendations based on cost per unit. Click the links below to see what I recommend. I use the OXO Stainless Steel unit, but I use it every day, all the time. You may not have the same need or desire for that kind of cost unit.

            Top End: OXO Good Grips Stainless Steel Food Scale with Pull-Out Display

            Mid Range: OXO Good Grips 5-Pound Food Scale with Pull-Out Display, Black

            Budget Range: Cuisaid ProDigital Digital Kitchen Scale (Silver)

Once you have determined your caloric needs and the amount YOU need per person, start weighing stuff. You will be shocked when you start doing it. What will you be shocked at? Just how much the pre-cooked weights might be… Most recommended chicken servings are 4 to 6 ounces. Most commercially processed and sold chicken breasts are 8 to 16 ounces! Quick lesson? How do you trim down a chicken breast. Weigh your breast, determine how much you need for a final weight. Lay the breast on a cutting board. If you need a 4 ounce breast and you have a 12 ounce breast, you can cut down in thirds. Lay the breast out, skin side down, lay a sharp chefs knife down flat to the board, 1/3 of the way up the breast. Start slicing slowly. For safety and your own comfort, hold the chicken breast down with your hand in a plastic container to put pressure on. Cut down from the fat side to the point, trying to keep the cut even all the way to the end. Weigh your final product. Practice will make perfect on this type of application.

Not only do you have the ability to weigh your pre-cooked ingredients, you also have the ability at home to weigh your final products! You want to know how much starch and protein you are serving. Your needs will vary.

Now that Chef/Minister Jett has preached from the mountain about the use of scales, lets get to the hard stuff. How do you control what you eat when someone else is plating your food?

Over the last 20 years, restaurant plates and by the same right home plates have increased on average from 10 inches to 12 inches. That is actually a 25% increase in the amount of food that can be on a plate! You pay the bucks, you want a full plate in front of you right? We have been conditioned since youth to “clean your plate”. I remember being told about the starving kids in Africa.

How do you beat the plate growth problem?

First, don’t be afraid to leave food on your plate. There are very few restaurants that are not willing to box up or doggie bag your leftovers. Realize that there may be 3 full meals worth of food on that plate! Your average fast casual restaurant will serve the equivalent of 2 or 3 servings of protein, 2 servings of starch but usually only a single serving of vegetables.

 

Second, you can play tricks on your body. The brain has a built in time delay. It takes on average 20 minutes for the brain and the belly to communicate. This goes back to our primal scavenger nature where our ancestors were scavenging the plains for grub. You had to eat quickly and lots of food before the other predators come for either what you are eating or for you. So… Take your time. If you are eating solo, use that high tech distraction device (smart phone) and read a book between bites. Read my blog here or on ovationsculinary.com. Play Angry Birds. Whatever you need to do to slow yourself down. Put your fork down between bites. If you make the mental effort to put down your fork, you will slow down what you eat.

If you are eating with company, have a conversation! If you allow your body the time to process what you eat, and actually STOP when you are satisfied instead of when the plate is empty, you will be shocked at how much will be left on your plate.

A couple more tricks? Drink a glass of water before you eat. Your body will feel full more quickly if you drink a glass of water and eat a starchy item. Bread, or rice, or potatoes will quickly expand in your stomach, and you will feel full quickly. Similar concept to the “full bars” that were being marketed a few years back.

Last trick for this blog? Treat your plate like you would for a four year old. Cut the food into bites in advance. You will see just how much food is actually there if you cut down your proteins and starches into bites. It will allow you to take the time in eating, and will make you considerably more aware of the volume of food you are eating.

Last bits of information for you guys. Dr. Michael and I closed the show today talking about what I call free foods. American diets and eating habits have evolved to the 3 big meal per day system. Your body has a hard time processing that volume of food in any given sitting. A successful weight loss program will very often involve eating smaller meals on a more frequent basis. If you knew you were doing it or not, you were. Think about your average office day. Eat a big breakfast, eat a big lunch and likely some kind of snack in between from the vending machine, or the donuts that Jane Helpful brought for the break room. You do the same thing after lunch before you hit the road. If you are tracking your calories or points, those snacks can kill you!

Cut back on the big breakfast and lunch! Oh yeah.. Free Foods? Weight Watchers has a great system in place. They promote the use of what they call Power Foods. These are fresh fruits and vegetables and select other foods that are 0 points. These food product do contain calories, but also contain a considerable amount of fiber, which the human body cannot digest. There are lots of calories on those items that are locked up on the non-digestable fiber. I tell people that the fresh raw fruits and vegetables? Don’t count those in your calories!

Back next week to talk about basic activity levels.

 
1 Comment

Posted by on March 15, 2013 in Weight Loss

 

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