Dieting takes discipline and in order to discipline yourself, you have to really want something. You have the power to change your health, situations and circumstances, but you have to want it.
Commitment brings consistency, so commit to change and be consistent with your actions and you will see results.
When I wake up in the morning, I have the option to sit around and drink coffee, surf the net, catch up on daily chores before work, or I have the option to put on my workout clothes, grab a bottle of water and put in my Insanity, P90X, Les Mills, etc.... Because I have a goal to be healthy and fight the health effects genetics have brought into my life, I choose to workout. Some say I am obsessed because I work out 6 days a week. No, I just know that it is something I have to do considering my families health history, and I have grown to enjoy the benefits from my efforts.
What is your turning point?
My diet for the first 30 years of my life consisted of fried taters, fried okra, fried chicken, dumplings, biscuits and gravy, potato salad, pizza, cheeseburgers, peach cobbler, and on and on and on.
As I sat in a hospital waiting room, while my mother had her second open heart surgery, the doctor came in to give the prognosis; this is when I had my turning point.
Basically the doctor had done all that he could, removed the blockage and re-routed arteries, but if she did not change her diet, there would be nothing more he could do for her. My Mother had diabetes, heart disease and a list of other ailments. By making chances which included daily exercise and a considerable change to her diet she would have a chance of living a happy, healthy life.
I decided I must make changes in my own life, or I would be in the same position. I committed to eating healthy. It was a process for me because I did not really know what healthy eating was. I began the South Beach diet which was easy for me to follow and discovered the more healthy foods I ate, the more healthy foods I craved. That was over 10 years ago and I have maintained clean eating habits and learned more regarding diets, health and fitness since then, but I had to have a turning point.
My mother unfortunately, was not able to make the changes necessary and passed away from heart disease at the age of 69. I am 42 now and have never had an issue with high blood pressure or major health issues. If I had not changed my lifestyle could I say that? I don't think so.
You are in control of your health if you want to be. You must decide what works for you and start with baby steps. Just put forth the effort and see what happens.
For more information on beginning a fitness program or if you just have a question:
http://fabin60fitness@gmail.com
http://facebook.com/fabin60
How to break the bondage and start living a healthy lifestyle.
Friday, July 6, 2012
How I Lost Weight with Shakeology
Face it, dieting is torture but it doesn’t have to be. I have found a way to conquer the diet beast and not cheat on my diet. You have heard this many times, “it is not a diet it is a lifestyle change”. Cliché as it is, it’s true. When I committed to change my eating habits and was consistent, I began to see results.
I took small steps toward my change. I had a lot of cleaning up to do so I took it one step at a time. I eased myself into a “diet” I could live with. Shakeology was key to controlling my appetite.
My first step was to eliminate all fried foods and fatty meats. I was a "meat and potatoes” Southern Gal all the way around. I turned fried chicken into grilled chicken breast fillets. Instead of 80/20 hamburger meat I switched to 96% lean or ground turkey. I swapped my fatty Ribeye for sirloin or London broil. Pork chops became pork tenderloin. I gave up vegetable oil, canola oil and Crisco for Olive Oil. I cook everything in Olive oil.
Next I gave up junk food. Potato chips, cookies, cake, ice cream sundaes, brownies, cobbler, snack cakes and swapped them for bananas, strawberries, blueberries, oranges, mangos, peaches etc….. Chocolate Shakeology with a spoon of natural peanut butter and a tablespoon of graham crackers became my Reeses Cup. Tropical Shakeology with spoon of fat free cream cheese and graham crackers became my cheese cake. Never more did I have cravings for sweets and junk food.
My next step was to eliminate bread, potatoes, rice and pasta totally. Some people can handle wheat bread but not I. I gave up bread totally including the biscuits. I eat brown rice one time per week but that’s it. I can’t eat it every day. I switched potatoes to sweet potatoes. I found by keeping a daily journal of my food intake, I could pin point foods that caused me to gain or slow down my results. That’s why certain foods I do not eat at all or on a limited intake. The Shakeology has played a key role, my appetite has been controlled and I have not been hungry in between meals.
Now that you have the idea, here are a few things I do to eliminate cheating. When I crave a cheeseburger, I have a cheeseburger salad. All of my favorite burger toppings go onto a bed of lettuce. The same with spaghetti, I simply use ground turkey or lean ground meat in my sauce, top it with a bed of lettuce and add parmesan cheese and my favorite dressing. Now for my salad dressing, I continue to eat my Hidden Valley Ranch dressing. If that is the only bad thing I eat, and I am burning 3500 calories a week with my workouts, and it keeps me from craving a Whopper, then I think I’m okay. The carbs and sugars are lower in regular ranch than the lite. Of course if you prefer Balsamic Vinaigrette then your way ahead of me.
What about Pizza? I take a whole wheat tortilla shell, cover it with sauce and my favorite toppings along with 2% mozzarella bake it hot and fresh and enjoy my pizza.
I still eat Chili, just use lean meat or ground turkey and substitute black beans for kidney beans. I still eat kidney beans occasionally. What most people call a cheat meal, where they eat something really bad; I make these my cheat meals.
I do not eat at any fast food restaurant. I make enough food at dinner to take the left overs for lunch. This keeps me from eating out and blowing my diet. Shakeology has been an easy lunch that has saved me so much money and calories on eating out during the work week.
My regular diet consists of 1200-1500 calories per day. (This will vary with your weight loss goals and fitness program.)
Breakfast (one of the below)
Shakeology
Protein Pancakes (no more than 1 time per week) topped with sugar free syrup
Eggs and turkey bacon or sausage
Oatmeal topped with fruit (blueberries are the best)
Omelet with turkey bacon or sausage
Lunch (one of the below)
Lean meat, chicken or fish and 2 vegetables
Salad topped with lean meat, chicken or fish
Shakeology
Dinner (one of the below)
Lean meat, chicken or fish and 2 vegetables
Salad topped with a lean meat
Snacks (two per day)
Fruit, nuts, and yogurt
Celery, raw broccoli, raw carrots
Occasionally I will have a few fat free cheese cubes
Occasionally I will make brownies or pumpkin bread out of protein powder. If I have any type of cake or cookie, I make it homemade with whole wheat flour, unsweetened applesauce and protein powder or Shakeology. Follow me on Pinterest for great recipes.pinterest.com/fabin60
Of course you need a fitness program to go along with your diet, but step one is to get your eating habits under control. Inbox me any questions or follow me on facebook. I am an Independant Coach for Beachbody, the makers of Insanity, P90X, Brazil Butt Lift and so many more fitness programs. I can help you select a fail proof fitness program that is right for you. Being consistent with diet and exercise are key to a healthy lifestyle. I can offer you unlimited support and motivation, and best of all I am FREE. Let’s get started today!
I took small steps toward my change. I had a lot of cleaning up to do so I took it one step at a time. I eased myself into a “diet” I could live with. Shakeology was key to controlling my appetite.
My first step was to eliminate all fried foods and fatty meats. I was a "meat and potatoes” Southern Gal all the way around. I turned fried chicken into grilled chicken breast fillets. Instead of 80/20 hamburger meat I switched to 96% lean or ground turkey. I swapped my fatty Ribeye for sirloin or London broil. Pork chops became pork tenderloin. I gave up vegetable oil, canola oil and Crisco for Olive Oil. I cook everything in Olive oil.
Next I gave up junk food. Potato chips, cookies, cake, ice cream sundaes, brownies, cobbler, snack cakes and swapped them for bananas, strawberries, blueberries, oranges, mangos, peaches etc….. Chocolate Shakeology with a spoon of natural peanut butter and a tablespoon of graham crackers became my Reeses Cup. Tropical Shakeology with spoon of fat free cream cheese and graham crackers became my cheese cake. Never more did I have cravings for sweets and junk food.
My next step was to eliminate bread, potatoes, rice and pasta totally. Some people can handle wheat bread but not I. I gave up bread totally including the biscuits. I eat brown rice one time per week but that’s it. I can’t eat it every day. I switched potatoes to sweet potatoes. I found by keeping a daily journal of my food intake, I could pin point foods that caused me to gain or slow down my results. That’s why certain foods I do not eat at all or on a limited intake. The Shakeology has played a key role, my appetite has been controlled and I have not been hungry in between meals.
Now that you have the idea, here are a few things I do to eliminate cheating. When I crave a cheeseburger, I have a cheeseburger salad. All of my favorite burger toppings go onto a bed of lettuce. The same with spaghetti, I simply use ground turkey or lean ground meat in my sauce, top it with a bed of lettuce and add parmesan cheese and my favorite dressing. Now for my salad dressing, I continue to eat my Hidden Valley Ranch dressing. If that is the only bad thing I eat, and I am burning 3500 calories a week with my workouts, and it keeps me from craving a Whopper, then I think I’m okay. The carbs and sugars are lower in regular ranch than the lite. Of course if you prefer Balsamic Vinaigrette then your way ahead of me.
What about Pizza? I take a whole wheat tortilla shell, cover it with sauce and my favorite toppings along with 2% mozzarella bake it hot and fresh and enjoy my pizza.
I still eat Chili, just use lean meat or ground turkey and substitute black beans for kidney beans. I still eat kidney beans occasionally. What most people call a cheat meal, where they eat something really bad; I make these my cheat meals.
I do not eat at any fast food restaurant. I make enough food at dinner to take the left overs for lunch. This keeps me from eating out and blowing my diet. Shakeology has been an easy lunch that has saved me so much money and calories on eating out during the work week.
My regular diet consists of 1200-1500 calories per day. (This will vary with your weight loss goals and fitness program.)
Breakfast (one of the below)
Shakeology
Protein Pancakes (no more than 1 time per week) topped with sugar free syrup
Eggs and turkey bacon or sausage
Oatmeal topped with fruit (blueberries are the best)
Omelet with turkey bacon or sausage
Lunch (one of the below)
Lean meat, chicken or fish and 2 vegetables
Salad topped with lean meat, chicken or fish
Shakeology
Dinner (one of the below)
Lean meat, chicken or fish and 2 vegetables
Salad topped with a lean meat
Snacks (two per day)
Fruit, nuts, and yogurt
Celery, raw broccoli, raw carrots
Occasionally I will have a few fat free cheese cubes
Occasionally I will make brownies or pumpkin bread out of protein powder. If I have any type of cake or cookie, I make it homemade with whole wheat flour, unsweetened applesauce and protein powder or Shakeology. Follow me on Pinterest for great recipes.pinterest.com/fabin60
Of course you need a fitness program to go along with your diet, but step one is to get your eating habits under control. Inbox me any questions or follow me on facebook. I am an Independant Coach for Beachbody, the makers of Insanity, P90X, Brazil Butt Lift and so many more fitness programs. I can help you select a fail proof fitness program that is right for you. Being consistent with diet and exercise are key to a healthy lifestyle. I can offer you unlimited support and motivation, and best of all I am FREE. Let’s get started today!
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