Mindful vs. mindless eating

Fat Woman Eating Potato Chips Stock Footage Video (100% Royalty-free)  1034360000 | Shutterstock
Chip after chip adds size to your hips.

Mindless eating is:

Using food as comfort. There are entire cookbook and t.v. cooking shows dedicated to making ‘comfort food’.

Eating mindlessly; in front of the t.v., while working, while out with friends, at social gatherings.

Not paying attention to WHAT you are eating.

Going for fast and convenient rather than healthy options.

Taking a second helping because, ‘it tastes good’ rather than to satisfy hunger.

Eating because you are bored.

Eating past the point of feeling full. Eating until you are stuffed.

Eating just to eat. This may sound odd. You’re hungry, you eat. The end. Mindful Eating means eating beyond fulfilling a primal need and we’ll get to that.

Eating on the go in random places or while working, reading, gaming, etc.

Mindful Eating is;

Knowing where your food comes from. Cheetos do not grow on trees. Unnatural foods should always be avoided (it’s not food it’s empty calories) but also, part of mindful eating is knowing that; eggs are not dairy (seriously some people think that because eggs are sold in the dairy section they are a dairy product but they are there because it is cold), how far away did your vegetables travel before they ended up in your local grocery store?, etc.

Eating food that you cooked. I know… right?

I Know GIF by Chelsea Handler - Find & Share on GIPHY

Listening to your body when it signals that it has had enough food and then stop eating.

You stop and JUST EAT when you are eating. You don;t do anything else but eat.

Eat at a set time and place for each meal.

Eat REAL food.

Eat locally grown food as much as you can or at least shorten the distance it travels from where it is grown to where it will be sold.

LEARN ABOUT PORTION SIZES. I will put this in my next post in detail but here is a link for those who wish to ‘read ahead’.

Eat carbs before 2:00 p.m. so that your body has time to burn them off.

A couple of things that overweight people do that fit people do not is; they eat twice. This means they will snack before a meal and then also eat the meal as if they calories from their snacks do not count. If it went into your mouth and it was not water, it counts as a calorie.

The next thing they do is they do not pay attention to their portion sizes. Learn portion sizes. It is so important.

Here's all the food The Rock eats in a single day - Sports Retriever

You’re not, ‘The Rock’. You should not be eating this much unless you plan on burning it off.

Stop treating eating as an Olympic sport. The only prize that comes with overeating is obesity, disease, and death.

Eating like it’s your job is not part of mindful eating. Eating mindfully as if THAT were your job CAN have benefits to your health.

You can do this. You can change your bad habits and get positive results. You just have to want to be healthy more than you want to treat food like a drug.


16 weeks from now

Top 50 Must-Do New York City Events December 2019 | Rockefeller Tree
What will you be celebrating in 16 weeks?

I don’t know about you, but 2020 has been a sad, cooped up ride. Like you’re in the Pope mobile.

You can wave at the people around you but all you get to do is watch them live life while you’re stuck inside.

Popemobile | Autopedia | Fandom

Well, at least that is how it has been for me.

Confession time…

my 12 week transformation I had tried to do earlier this year was an epic failure. I have been eating my emotions and… let’s face it, also for entertainment.

My plan to overcome this issue is to dedicate the last 16 weeks of this year (and beyond) to eating clean and exercising.

Who’s with me?!

Jerry Maguire (2/8) Movie CLIP - Who's Coming With Me? (1996) HD on Make a  GIF

If you have been ‘off’ lately in your eating or exercise routine, join me. There is no fee, no commitment. It’s all up to you. Also, there will be no before and after photos posted of me nor will there be any workout pics or vids.

I have struggled so much with the theme of my blog. I have vamped, and revamped it SO many times and I have done it again. I have deleted all previous posts to dedicate it solely to fitness and to help anyone who needs it turn around the state of their health. .. but it’s up to you.

Amazon.com : Fat giraffe funny fridge magnet.3" x 5" rectangular magnets :  Sports & Outdoors
Post Corona bod.

No one will be monitoring you. This is a merit based system, UNLESS you wish to post your progress in comments and you are welcome to do so.

I will be posting about other people’s weight loss journey’s, workouts and nutrition. That does not mean that you should wait to get started until I have posted something. GET-GOING-TODAY!!

This 16 week challenge begins THIS WEEK. Not on Monday. If you wait until Monday you’ll have 15 weeks and a few days.

If you cannot get to a gym or you don’t want to because of… well… you know… then begin by walking. Go outside, get some fresh air. If you cannot workout outside because of whatever concern you have then do what you can inside.

I just purchased what I call a ‘peddler’. It is a machine that is just the pedals of a bike. No seat, no handle bars. It rests on the floor. I sit in a chair and use it, or I can put it on top of a table and workout my arms.

I live in Colorado. We just had out first snow storm of the year and received about 3-4 inches of snow! Also, I prefer to do my cardio ‘dry’ (before eating breakfast) and relatively soon after getting up. It’s still dark out when I get up and i am not one to go walking in bear/mountain lion/coyote/bobcat/linx, etc. country in the dark. This little gadget works great and gives a good cardio workout.

If you want to find one for yourself try searching under; under desk bike, pedal, peddler, etc. Or go to this LINK which has an article about under desk workout devices. I think these are great, especially for people with limited time and/or space in which to workout. You do not need to drive to the gym for a workout.

If you have recently put on weight, or you have struggled a lifetime with your weight, please begin your fitness journey RIGHT NOW. Your family, and the world, need you more than you realize.

This Quiz Will Reveal What Your Tombstone Will Say When You Die

Will yours say, ‘They loved food more than us!’?


Keeping a food log for clarity

cheese burger
Photo by Tai’s Captures@taiscaptures from Unsplash

It is no secret that America is fighting a battle against obesity. A battle that takes more lives every year than Covid-19 has and yet… it is a battle that is largely unaddressed.

Keeping a food log of what you eat everyday in which you keep track of; Calories, fats, carbs, and sugar; will help you gain perspective on how many calories you are REALLY eating each day. How many of those calories are you drinking? Just because it comes in a cup or glass does not mean it doesn’t count.

Many people who are overweight or obese have a common factor contributing to their ill health; calorie blindness.

A food log, or diary, is not a meal planner. Unless you are meal planning to include the nutritional information in each contain, you will need to do a separate log for everything that you eat/put into your mouth, even going so far as counting the number or ounces of water you drink each day.

Keeping a food log is like the difference between seeing yourself in a mirror and taking a picture of yourself from every angle. The camera, like the food log, does not lie. We are so very good at convincing ourselves we are ‘doing ok’. When we keep a log of what we eat on a daily basis, or take a photo of ourselves straight on with no special lighting or creative posing, we finally give ourselves the truth about how well, or how ill, we are doing in our health and wellness.

You can get as creative and fancy as you like. But for now, I recommend just getting some paper and a pen and writing down every food you eat, and how much. At the end of the day or on the next morning, sit down and look up the calories per serving of what you ate.

Daily Health Planner - Daily Food Diary & Fitness Journal - Wordsworth  Planner

In the above example, if you use it, find a place to add sugar and fat. The columns are wide. You can squeeze them in with another box or two or draw on of your own.

The point of this exercise is not to make it complicated but to give yourself perspective.

Fresh, clear, well-seasoned PERSPECTIVE – Anton Ego (Ratatouille) – Choose  Fire
Fresh, clear, well-seasoned PERSPECTIVE.

America is facing an obesity crisis the likes of which we have never before seen.

You may or may not realize you need to lose weight. If you are brave enough, and your friends and family are too, ask yourselves, and each other, if you/they think you/they need to lose weight. then forgive one another and get going on your journeys of fitness.


Why I love a kettlebell workout

Confession time: I am a certified personal trainer.

So how did I balloon up to such an undesirable weight? Stress, a bit of unhappiness about my life. And this…

Newton's laws, Force and Car Seat Belts

I stopped going to the gym except sporadically. I am a bit of a germaphobe.

Germaphobe - Lucia Heffernan

Between the men who spit in the drinking fountain and the people who do not wipe down the equipment when they are done using it, I had had enough. Basically, I have all sorts of excuses as to why I stopped going to the gym, but no good reason for stopping working out. Except for, it started to become harder and harder to move. I had become a body at rest and there was no outside force acting upon me.

I decided to do something about it. I began going to the thrift store and buying used exercise equipment. I started going for walks in my neighborhood. Prior to this I could not put the sock on my right foot. My hip had become too stiff and painful. That, I think, was the breaking point. I could not be the person who was no longer able to dress themselves.

A different kind of problem began to emerge… there was no place for my home gym. I had a bench, a barbell, dumbbells… all getting in the way. I had to set them up and tear them down each time I wanted to workout. Preparing to workout was becoming its own workout. In like easy. I needed something easy.

I had, and still have, a kettlebell. Just a little 10 pounder but still. I found a site on the Internet that had kettlebell workouts for every level of person wishing to workout. I tried some of the workouts and loved them.they are easy to do and FAST. Another confession: I hate to workout. No… I really do. I love the results but it is mindless tedium. Counting to 15 3x in a row- over and over again is not my idea of an exciting morning.

Disclaimer: I am NOT being paid to promote, Greg Brookes‘  kettlebell workouts. they are just good workouts you can do quickly and then get on with your day. I started out with his free workouts and then decided to purchase one of his workout packages. I figure I am using his knowledge, a worker is worth his wages so…

His workout plans are economical. They are still cheaper than a yearly gym membership at most clubs AND I am saving gas $$ by not needing to drive to a secondary location to workout.

‘HI’! I’m Greg!  (I pulled this photo from his website without permission so if need be I will take it down upon request).

I love kettlebell workouts because you can workout your whole body with just one.. ONE piece of equipment. This is especially great for people living in small spaces. Many of us are downsizing our lives. Instead of large, clunky equipment taking up so much space, one or two or a few more kettlebells do not take up much room.

I love kettlebell workouts because not only do they work my muscles, these workouts are also giving me the benefits of a cardio workout without spending all that time on a machine. I still go for walks but on days when the air quality outside is bad because of smoke from nearby wildfires, I can still get in a cardio workout using a kettlebell.

I love kettlebell workouts because kettlebells can be an economical purchase if done correctly.

This kettlebell can be yours for a one time financial investment of about $30.00 whereas a gym membership STARTS at about $30.00 per MONTH and goes up from there depending on the amenities you wish to add. Unless you are an extrovert, and the gym is your ‘social club’ Is there really any need for gyms these days?

I love kettlebell workouts because they work your whole body. I completed a 4 minute workout this morning before I began writing this article. I can feel the fatigue in my abs. Yay! My 4 minute workout left me huffing and puffing. If I want a more intense workout, I would just repeat the same workout 2 more times.

I love kettlebell workouts because they are versatile.

I plan to exclusively use kettlebells for my 12 week transformation challenge. I will be posting my progress. I plan to use the same amount of weight for the entire 12 weeks, just 10lbs. If I wish to do a more intensive workout, I will repeat it. I am experimenting along the way, so if I think that the weight has become too easy, I will increase it a bit.

Twelve week is a long time. My challenge takes me into September before it ends. But will it really ever end? Not if I wish to keep the improvements I have made to myself of those 12 weeks.

In order to keep the results of my hard work, I need to keep going.

The dictionary defines ‘fitness’ as a noun. For me, it is a verb. It is active. It must be continuous or it dies. It is not a one time thing you do and you never need to revisit it. Fitness is daily. One must treat their health as they would their job, or someone they love. You cannot neglect it and expect it to remain the same. You must be attentive to, Fitness. Without, Fitness- you have disease.

How do you keep going to keep fit?

Has my article made you curious to try kettlebells? Let me know.


How I get when I lose weight…

I work hard to lose weight. I lose weight then think, ‘Maybe I have cancer!’.

Image result for freaking out  gif

I don’t have cancer but I am trying to figure out how I managed to lose 10lbs in 10 days. I have not been able to do some of the challenge days on this 30 day kettlebell challenge. Everyday life heavy lifting (there is more to being a homemaker than meets the eye), plus going for walks in the neighborhood have helped to keep me moving but I have not done a ‘formal’ workout in a couple of days. When I steppe don the scale this morning it was a pleasant surprise. I was expecting some weight loss but that this much this soon. I am aiming for a total of a 20lb drop in weight at the end of the 6 week challenge. I also plan to repeat these challenges until I hit my ultimate goal of 100+ pounds dropped. It may take all year. It may take 6 months. It does not matter how long it takes to drop the weight just that I keep up the effort I’ve put into dropping it to maintain the new weight.

I have a tendency to think that once the weight is gone, or the symptoms of inflammation have abated, that I can go back to eating how I had been before I decided to make changes. I cannot.

This is not a temporary activity to say; fit into a wedding dress, or look good for a first date, or for graduation or some other one-off special life event. All of life is special and I want to be in the best shape I can obtain in order to enjoy it as much as possible.

The mother of a friend of mine has decided that her knees hurt too much to walk to the bathroom so she has opted to wear diapers instead. At 76 years old there is really nothing wrong with her other than she is obese and it hurts to walk. Rather than make the effort to lose weight and gain strength, this woman has decided she would rather sh!t herself. I am stunned.

I am surrounded by people who will not put effort into their health to improve it or maintain it. The extra sad part in all of this is that both my friend and I are personal trainers educated in nutrition and of course how to workout to lose weight, improve health, etc. Rather than ask her daughter for advice, my friend’s mother is eating herself to death. I have family, and loved ones, eating themselves to death. It is a deadly spiral to get into but one that can be broken.

I don;t know if my weight loss will inspire family to change. My friend looks amazing and is healthy and yet her family has ignored her attempts at help. Her brother needlessly died last year of T2 diabetes.

If friends or family come to you to try and speak to you about your health… do not allow yourself to become offended. Listen to them but then devise your own path to wellness. I can always tell when I’ve gone too far in the wrong direction on my weight. The compliments stop happening (oh you’ve lost weight you look great!) but no one (except my dad once God bless him) has ever come out and tried to talk to me in a caring manner about getting healthy (As an adult. I got plenty of flack about my weight growing up though).

I had let myself go too much after getting married. There are many reasons why but there are more reasons for getting back into it.

If you have let yourself go or if you’ve never tried to get yourself righted with your weight there is no time like the present to make the decision to be a healthier version of yourself.

Here are a few things you can do to make a positive change in your health.

1. Stop drinking soda and sugary drinks. If you use flavored creamer switch to 1/2 & 1/2.

2. Drink more water. Take your weight divide it by 2 and drink that in ounces of water daily. Example: you weight 200lbs, drink 100 ounces of water per day. Unflavored, nothing added to it water.

3. Park far away (if it is safe) from the front door of your office, grocery store, church, etc., to increase your daily activity. You-WILL-get-stronger. Start small and build up the distance.

4. Go for a walk everyday in addition to trying to increase your steps. Do a planned walk morning, or evening, or both. Walking is one of the easiest exercises you can do to lose weight and stay healthy. If you are too heavy to walk, start by moving in your chair. You can do vigorous upper body exercises which will increase your heart rate and begin your transformation. I see people in my neighborhood who walk everyday no matter the weather and we’ve had some cold, snowy weather lately.

5. Stop eating white food. This means NO grains, No sugar, NO white potatoes, NO rice. Keto, paleo, carnivore… these diets are not a fad. This is how people ate before veganism became a fad. All of these low-fat, processed foods contain sugar and chemicals which in turn cause addiction. You will eventually overcome your sugar cravings but you need to eat well to feel well and to lose weight. Replace the sugar and carbs with animal fat; bacon, butter, dark meat from chicken or turkey, fatty beef, eggs, etc. Fat gives you good energy and helps your brain function properly. If, after a while, you find yourself having a difficult time losing weight or keeping it off, back off on the fat intake a bit and see if that works. You could try taking a salad and fish for lunch everyday for a month and see what happens. Stop eating processed food of any kind. If you cannot pronounce the ingredients, if it can last on a shelf for many years, avoid it.

6. Start lifting weights. I recommend buying one kettlebell and finding a workout that works for you.

7. Have a mindset of determination, of being mindful toward reaching your goals, and being successful in this endeavor.

8. Keep a journal of what you ate, when you worked out and the exercises you performed.

Few people actually enjoy working out. Many actors who workout to grow big or become lean for a part rarely keep their physique after filming has ended. One who does workout consistently is, Dwayne, ‘The Rock’ Johnson.

Image result for the rock workout gif

The legal stuff:

Image result for workout disclaimer