No accident here

Tonight's dinner ...

Some really tasty French Brie Cheese with whole grain Wasa Crispbread and a small apple.

WOE is me

di·et

/ˈdīət/

noun

1. the kinds of food that a person, animal, or community habitually eats.

"a vegetarian diet"

synonyms: selection of food, food, foodstuffs; informal grub, nosh

"health problems related to your diet"

2. a special course of food to which one restricts oneself, either to lose weight or for medical reasons.

"I'm going on a diet"

verb

1. restrict oneself to small amounts or special kinds of food in order to lose weight.

"it's difficult to diet"

synonyms: be on a diet, eat sparingly; lose weight, watch one's weight, reduce, slenderize; crash-diet "she dieted for most of her life"

We tend to use the word diet to mean a way to eat in order to lose weight (or meet other health goals) with the implication being that it is short term and once your goal is reached you can go off your diet. Well, wouldn't that be nice? Most everyone who has tried that approach realizes that just does not work. It has to be a long-term commitment in order to get the benefit. This is particularly true for those of us managing chronic health issues such as diabetes, hypertension and/or high cholesterol. The only way to manage those health concerns are with lifelong lifestyle change.

I prefer to think of the dietary regime I follow as my WOE (Way Of Eating). It's not short term and, although it is "tweaked" from time to time it is the way I will eat for the rest of my life (unless I inexplicably develop a death wish).

In order to be effective it really has to become part of your lifestyle. Not something you are doing, rather it has to be the way you are living. Someone told me long ago "You don't go on a diet ... you have a diet". It stuck with me all these years even though I never really put it into practice until I was faced with some serious health issues. I've been eating low carb for over 8 years now and really turned it up after my stroke (3 years ago as of Jan. 8th) and started intermittent fasting 18 months ago and can actually say it is now just my way of eating and a normal part of my daily life.

Dieting always starts "tomorrow" ... lifestyle changes start NOW.
Ever known a drunk or a junkie? Ever notice that they are always going to quit drinking or kick "tomorrow"?
Coincidence?

"I still indulge in a glass of wine or chocolate - treats are mandatory. Without deviating from the day-to-day healthy diet once in a while, it wouldn't be sustainable for me, and that's what I wanted: an approach to eating to last my entire life." ~ Alanis Morissette

"Want to learn to eat a lot? Here it is: Eat a little. That way, you will be around long enough to eat a lot." ~ Tony Robbins

"My doctor told me to stop having intimate dinners for four. Unless there are three other people." ~ Orson Welles

"I don't stop eating when I'm full. The meal isn't over when I'm full. It's over when I hate myself." ~ Louis C. K.

Transition Yourself From "Dieting" to a "Way of Eating"

5 Ways to Help Your Diet Become a Way of Life

Goodbye Joe Me Gotta Go ...

Jambalaya!

Cauliflower rice, okra, smoked sausage, shrimp, in a bubbly tomato broth. Topped with some Franks red hot sauce.

 ... me oh my oh!

Last night's dinner courtesy my son Jason. Do not have the nutrient break down but was definitely low carb, very healthy, and incredibly ... Yummy!

What's your macros?

You can't spend much time on health sites, blogs or forums and not hear ... "what's your macro's?", "eat to your macros" or "IIFYM" (If It Fits Your Macros).
But ... wait ... what the hell is a "macros" ... and do I have one???

Macros is short for macronutrients, the three forms of nutrients we consume for energy (calories). Technically alcohol is the fourth, but I'm just talking about the main three. There are micronutrients as well, which are basically vitamins and minerals, equally important as their "big" brothers but a subject of a future post.

So, we're talking proteins, fats (lipids) and carbohydrates. All three are essential for proper health and, although carbs are technically non-essential they are almost impossible to completely avoid and the carb group includes fiber ... which is why I consider it essential. The macronutrients provide fuel for our bodies in the form of calories. Protein and carbs have 4 calories per gram, fats 9.

Oh ... and, yes ... whether you know it or not, you do indeed have a macros. When we refer to "a macros" it generally means the percentage that each one makes up of your daily calorie intake ... for instance ... 

My macros is 18/67/15 (P/F/C):

My daily caloric goal is 2000 calories

18% protein 90 g - 360 calories

67% fats 149 g - 1340 calories

15% carbs 75 grams - 300 calories

How you arrive at your macros is up to you. For heart health and as a diabetic, I limit my carbohydrate intake to 75 grams total per day and I find that 90 grams of protein seem to work best given my goals and work out routine. The fats ended just being the remainder (but not accidental).

"Macronutrients are nutrients that provide calories or energy. Nutrients are substances needed for growth, metabolism, and for other body functions. Since “macro” means large, macronutrients are nutrients needed in large amounts."

In order to set your macros, you will need to calculate your daily caloric needs based on your basal metabolism rate, daily activity level, your desire to maintain, gain, or lose weight along with goals for protein, carb and/or fat intake. A daunting task, huh? Thank goodness for handy online calculators.

... be well!

Fighting the good fight

I've been at this whole 'healthy living thing' off and on for 8 years and full tilt now for almost 3 years. Although there is so much more to learn and understand, I think I've got the basics down pretty well ... eat real food, not too much, get off your ass and move! (in a nutshell)

Easy-peasy, right?

Well ... it would be were it not for the idiot inside my head that is always saying ... "go ahead, one doughnut can't really hurt" or "you're tired, why not wait until tomorrow to work out?" Who the hell is that and why does he seem determined to undermine all my efforts sending me to an early grave?

It does seem at times that it is a constant battle that I wage against myself to do the things that I know I must in order to ensure that I will be around to see my grandchildren grow into the fine adults I know they will become.

I do look at this as a 'war' and as such I find these quotes inspiring ...
Winston Churchill - "Never, never, never give up"
Sun Tzu - "If ignorant of both your enemy and yourself you are certain to be in peril"
George S. Patton - "A good plan violently executed now is better than a perfect plan executed next week"
Leo Tolstoy - "The two most powerful warriors are patience and time"

So far so good. I guess my greatest fear is that one day I will get tired of the battle and just surrender ... but it does seem that it gets 'easier' with time and just perhaps I'm actually winning and the 'enemy' will give up?
Hey, it could happen.

... be well!

Burgers ... mmm

First meal of this glorious day (seriously? 97 degrees in October?)

A couple of hamburger patties topped with swiss, white cheddar, and salsa with some "multi-grain organic, gluten free, non-GMO sea salt tortilla chips" (did I miss a single "nutrition" buzzword there?).

Pair this with a nice green salad and you got serious Yummy for under 20 total carbs. (that's less than 10 carbs as it stands)

Making sugar ...

... well, actually glucose.
An interesting (to me) overview on how our body produces its own glucose. Understanding this stuff has helped me better understand nutrition in general and diabetes in specific.

Dinner

Courtesy my son.

Boneless pork chop with vegetables "au gratin" (roasted veggies topped with greek yogurt and parm)
Yummy and low carb (and I didn't have to cook)

Get up off your dupa!

Yup ... that is a Kitchenaid timer next to my keyboard. It gets set for 10 - 15 minutes most every time I sit down at the computer (which is a lot). When it goes off I get up and do something ... lift weights, yoga (or qikung), do some dishes or just walk outside for a couple minutes.There is overwhelming evidence that sitting for prolonged periods of time is really bad for your health.

If and when I can afford it I plan to get a standing desk, but as they are insanely expensive I suspect that I will eventually cobble together some form of risers that will do the job.

Anyway ... something to think about if you are spending a whole lot of time seated.

Here is a 60-second video on the dangers of sitting.

be well ...