In this episode, Ean gives three powerful steps to take your diet to a lifestyle.
Tag Archives: Building
Challenging Myself for 21 Days
Just wanted to write this quick blog which is more on a personal note. I just received the 21 Day Challenge by Beach Body. I am going to be starting it on Thursday. I got because I have been working out only two or three days a week. So I needed some inspiration. We will see what happens in 21 days. I’ll keep you updated.
Level Up Your Burger and Fruit Salad!
Admittedly, this dinner is more of a maintenance meal. By that I mean it is a meal that is low-carb and Paleo ( that is Paleo depending on who you ask). It is a high fat diet that can be made with all organic ingredients. That said, it does contain some fruit and some veggies that are higher in carbs than others. However, there are no starches or carbs form refined or artificial sources.
It starts with making a hamburger. But this hamburger is going to be kicked up a notch or two by adding these supper tasty toppings.
These toppings start by sauteing onions and bacon. Once those are mostly done, then add to the pan red peppers and mushrooms. Once it is all done, melt your favorite cheese over the top and place on your hamburger. Or you can have it as a side-dish
Now for the fruit salad. In this salad, I have blackberries, pineapple, 1/2 of an apple, strawberries, and one mandarin orange. But use whatever fruit you like. What makes this dish special is that I have added crushed pecans and a generous amount of cinnamon. This will take any fruit salad to the next level!
If you try these recipes, or better yet, if you change these recipes in your own unique way, let me know how it turned out. And please do not forget to share this blog on your favorite social media.
I’ts Not My Fault
Many people fail to lose weight because they simply will not take personal responsibility for their obesity. I do not speak to this issue as an outsider, but as one who use to blame my excess weight one everything and everyone other than myself; so there is not judgment in this assessment. However, the assessment still stands: Many people are overweight because they will not take responsibility for their obesity.
Of course, I remember the excuses I made for my weight. But since I have become a weight-loss coach, I have more clearly taken note of these excuses when I hear them from others. Here are two that I hear most often:
It Was The Way I Was Raised
It’s doubtful that any of us were raised in a home where we were fed a low -carbohydrate, natural source, ketogenic diet. Most of us were raised to believe that a healthy diet consisted of low fat and lots grains. To complicate things, many of us were raised with a dysfunctional relationship with food.
This was true in my upbringing. Food meant excitement! This was particularly true of bad food. I was raided by a single mother and (most) every night we went out to eat. So for me, bad food was adventurous. As a result, I have had to overcome a tight neuro-association between bad food and feelings of adventure and excitement.
Others have been raised with food as a source of comfort. If you are feeling bad, eat something sweet and you will feel better.
Still for others, food was used as reward. You were good, you get something sweet; you were bad, you missed dessert.
I’m Genetically Predisposed to Be Fat
Another excuse is to blame genetics. Some will blame their obesity on the fact that they are big boned, or they have a slow metabolism, or that obesity runes in their family.
Again, these are excuses I have used. As I have said before (either in this blog or in my podcasts), I have a body that easily puts on weight. I do not have a V shaped body, nor am I a bean-poll. My body is very round when out of shape and very square when I am in shape. Whether it is my metabolism or some other factor, I have to fight to stay fit.
Getting Beyond The Excuses
It may be true that you had an upbringing in which you developed a bad relationship with food. It may also be true that you have a genetic profile that makes easily gain weight. However, these are not good excuses.
In order to get to a healthy weight, one must take responsibility for the choices they make. Overcome your excesses and realize that you are the one who decides what you eat and whether or not you exercise is you.
Making a Decision for Your Health (Podcast)
A Mind For Fitness Podcast. In This episode, I talk about how to draw upon your past, present and future in order to make a decision for your health. I also talk about taking responsibility for your health. Please share on your favorite social media!
Getting Yourself Off Sugar The Right Way (Podcast)
A new episode of a Mind For Fitness Podcast is now available. In this episode, Ean discusses if it is best to get off of sugar by going cold turkey, or by decreasing gradually.
I Have to Take Off My Wedding Ring–Again!
I was 21 years old when I first put on my wedding ring. It fit perfectly. it was not too tight nor too loose.
However, many years later (at the age of 37) I had to take off my ring. It was a sad day. My fingers wear so bloated that it was causing me pain. I had to face the truth, I was too fat to wear it. I reluctantly took it off and kept it in a box next to my bed.
But then came a happy day. Two and a half years later, I had lost enough weight to put my ring back on my finger. Not only was I happy, but my wife was happy too.
But now, I have to take my ring back off again. Not because I am too big, but because the ring is too big! I realized this when my ring slid off my finger while in the grocery store. I dove for it like it was the one ring to rule them all. I slipped back on my finger and noticed that my knuckle was barely big enough to keep it on.
What this means is that I am now skinnier than I was when I got married! I do not bring this up to brag, but I would be lying if I said I was not pleased to report it. However, I do mention this because it is a reminder that all my sacrifices and hard work is, in fact, paying off. I am very close to my weight-loss goals and want to encourage all of you to stay the course.
The ring will not stay off forever. I will get it re-sized. But it is nice that I have to get it taken in and not expanded.
Stay strong, my readers, and never give up!
Five Reasons Your Low-Carb Diet is Failing (AMFF, Podcast)
A new episode of A Mind For Fitness is now here. In this episode, Ean gives the top five reasons why your low-carb diet may not be working.
Another Attitude That May Be Keeping You Overweight
Since the new year, I have heard a lot of people talk about losing weight. Of course very few will take any sort of action toward getting healthy. But, there will be a group of people who attempt to change their weight for the better. Out of this group, a minority will succeed. But the majority will, unfortunately, fail.
This year, however, there has been one attitude in particular among those who want to lose wight that has caught my attention. It’s an attitude or a belief that if followed will most certainly result in failure to lose weight.
What is this attitude? It is best reflected in the statement, “All I need to do is make a few healthier choices.” What is the problem with this belief? I will get to that, but before I do, I want to make a quick exception regarding this belief.
If you have an ectomorph, or a mesomorph body type, and you have twenty pounds or less to lose, then you may be able to make a “few more healthier choices” and still get good results.
However, if you have more than 20 pounds to lose, and/or you have an endomorph body style, you need to do more than just “make a few more healthier choices.”
So what is wrong with this belief? First off it is is vague. What constitutes “a few more healthier choices”? Is it one low-carb meal a day? Is it cutting 50 percent of your bread out of your diet? Is it working out more than once a week? The only thing this belief offers is vagueness.
There is also another way this attitude is vague. It does not tell you what is nutritionally healthier. Some may think that eating less fat and more carbohydrates is a way to “make a few more healthier choices.”
Finally, there is a big dose of denial with this attitude. If you do have more than 20 pounds to lose and/or you have a thicker body style, you have to stop fooling yourself by thinking your excess weight is a result of a few bad choices. You health is not going to be fixed by a few more good choices.
In the end, following this attitude is just a cop-out. It is not taking your health seriously and leads to disappointment. If you have had this attitude, give it up. It will do you no good. Take control of your life and take control of your health.
I Was A Teenage Sugar Addict
I love sugar. In fact, some might consider me a recovering sugar addict. While I have overcome my addiction though mental effort and proper diet, I still have quite a sweet tooth.
Was I Really An Addict?
I’m not really sure I could classify myself as an “addict.” However, I did eat a lot of sugar. This consumption was particularly pronounced during my teenage and young adult years. While I do not know how much sugar I consumed on a daily basis, I have an interesting story from my past that will help illustrate just how much sugar I would use.
I think I was about thirteen years of age at the time. During this period of my life, I would often have two bowls of cereal for breakfast. One bowl would be a sugar cereal. Some thing like Captain Crunch or Cinnamon Toast Crunch. The other bowl would be a “non”-sugar choice. Something like Wheaties or Cheerios. I would add sugar to these latter choices because I just could stand the taste of them with just milk.
One morning I decided to eat the “non”-sugar cereal first. And of course I added my regular amount of sugar to the bowl. I ate the cereal and drank the milk. I was ready for my second bowl. It would be the sweet cereal this time. I did not need to add sugar because they were sweet enough on their own.
Upon taking my first bite, I realized that the milk was rotten! I had eaten an entire bowl of cereal and sour milk without even realizing it. How could I have not noticed? I had added so much sugar to my cereal that it covered the taste of rotten milk! That is a lot of sugar.
In a Better Place
Reflecting back on how much sugar I use to eat makes me appreciate how much healthier I am now. I still love the taste of sweet things. But now my cravings are under control and the future is looking good. I never want to go back to being a sugar addict.
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