Tools of the Trade

Learning to become a more conscious eater takes a bit of awareness. Luckily there are a variety of tools that can assist you on your path. One such tool is the food scale. Now I know I can hear you cringe in the background but this is no time to moan and groan. I admit I wasn't wild about the idea. It struck me as being anal, restrictive and hard core. In the beginning of your diet, it's what you may need. Early on I dismissed the need for one but then I noticed the language I was using. I'd often use phrases like " that looks right," "I think that's right" and "that should be right." It wasn't until I got my scale that my wording changed to "that is right." Afterwards I noticed just how off I was on my measurements. Sometimes we're forced to do things we don't want to do but more often than not it ends up helping use than hurting us.

Gluten Free Reasons

Living the gluten free lifestyle can be difficult and more often than not it can have you feeling like there’s nothing left to eat.  As time has passed I’ve noticed that sometimes the items you remove from your diet are well worth the inconvenience. One example is the Sonic Ring Leader Loaded Burger Double Patty boosting a whopping 1,660 calories, that’s more than ¾ of your daily calories. On top of that throw 1,450 mg of sodium and you’ve burned through most of your daily sodium. If that wasn’t enough it contains a heart stopping 44 grams of saturated fat, that’s equal to 29 slices of Oscar Meyer center cut bacon (David Zinczenko and Matt Goulding, Eat This Not That! 2012: The No-Diet Weight Loss Solution, New York: Rodale Inc., 2011. Print). Even if you remove the bun to make it gluten free, I still wouldn’t eat it. This is one reason I’m glad to be gluten free.

Diet Update 2

Hi everyone, I thought I'd give you an update to my update. Below you'll find my new before and after stats.

Before
Weight = 147 lbs
Body Fat Percentage = 23.5
Body Fat in Pounds = 34.54
Lean Body Mass = 112 lbs


After
Weight = 141 lbs
Body Fat Percentage = 18
Body Fat in Pounds = 25.38
Lean Body Mass = 116 lbs


I've switched my weigh in time based on the recommendations from other users and the manufactures instructions. Hopefully this will truly reflect my efforts. Based on this new information I've lost 9.16 lbs of body fat. I can't believe that! If that wasn't enough I gained four lbs. of additional muscle. As a guy I can't tell you how happy I am (tear shedding down my cheek). I kept up with my goals. Just make sure you keep up with yours. Thanks.

Diet Update

Hi everyone, I thought I'd give you an update on my diet. Below you'll find my before and after stats.

Before
Weight = 147 lbs
Body Fat Percentage = 23.5
Body Fat in Pounds = 34.54
Lean Body Mass = 112 lbs

After
Weight = 139 lbs
Body Fat Percentage = 20.5
Body Fat in Pounds = 28.49
Lean Body Mass = 110 lbs

I've dropped 8 lbs in terms of body weight, which I'm really proud of. I never thought that something like this would be possible but I'm glad that it's happening. I can see and feel the difference. I'm really proud of my accomplishment. As for the rest of the information I'm not too sure. My body fat measures maybe off. I'm noticing some inconsistencies with my Tanita body fat scale. I normally measure myself in the morning but I'm going to be switching to the evening. I'm also going to be adding an additional training day of pilates and fat burning cardio. My hope is that this additional training will allow me to continue forward with my goals. I'll keep you posted on my progress.

Out of Office

Hi everyone, they'll be no post this week but I'll be back soon with some more great stuff to share. Thanks

If it's free, it's for me.

Of all my favorite types of free, gluten free happens to be my favorite but the best is when an item is both. That's why one of my all time favorite "freebies" are the salsas at Chipotle. Whenever I order my meal I make sure to ask for an extra salsa on the side. Chipotle's salsas are excellent, high quality and add extra flavor to your meals. My favorite use for them is enjoying them with my eggs (but feel free to experiment). Perfectly portioned, ready to use and did I forget to mention FREE! What more can you ask for?

Thoughts on...my diet (Part 2)

3) Something always comes up

I was pumped to start my diet unfortunately my body was not as I checked into rehab for some knee pain I was having. In the past this would have been the end of my diet (yes!!!) but I decided to stick it out and see what happens. Even with limited mobility and reduced gym time I still lost weight. The best part is when my body is fully recovered I’ve reinforced some positive eating behavior. Setbacks are going to happen but that’s not your cue to jump ship. Assess the situation, brainstorm alternatives, list your new steps and execute your new solution.

 4) Consistency, consistency, consistency 

This one took time to learn. When I first started my diet I thought it was more of a Monday through Friday thing, Saturday and Sunday would come along and I’d toss my diet out the window. Being a little wiser I now plan for the weekend. Consistency is the ability to continue a pattern. It’s this set pattern of exercise and diet that will allow results to come through.

 5) Make it work (for you) 

Find what works and what doesn’t work. Notice your actions (or lack of), find the reason why and see if you can improve on the process. Your going to have success and failure, don't get discouraged. I am not a work out after work guy, I loathe it. I now go at 6:00 am rather than go later in the day. I then struggled on what to make for breakfast. I now list my breakfast meals on the fridge so I don't to have to think just measure and make. It works for me, what works for you?