|Another issue of One More Bite's wise, witty information and tips about weight loss from around the globe
Issue 38 - March 2007
+ Thyroid and Losing The Pounds
+ Bios Life Complete Helps With Weight Loss
+ Easter in February: Candy on Shelves too Soon
+ Recipe Files: Perfect Oven-baked Fries
+ Exercise: Small Bits Far Better than None
+ Whole Grain Lies: How to Tell if it's Whole Grain
+ Muscle Weighs More Than Fat, The Debate Continues
+ Banana Bunker, Is That a Banana Bunker in Your Pocket?
+ Pole Dancing, Oh, Yes, I Did!
+ Supplement News: Acomplia Causes Depression
+ Learn to Spot a Scam: Red Flag Diet Scams
+ Really Dumb Diet Products
| EFT & NLP weight loss newsletter features:
EFT Weight Loss
Fun Food Finds
Tips & Tricks
Extras for Bits-n-Bites Readers
ISSN No. 1545-1860
BITS-O-WISDOM: "Condensed milk is wonderful. I don't see how they
can get a cow to sit down on those little cans." --Fred Allen
Thyroid & Losing 10 Pounds
Most know I am hypothyroid and must take supplemental thyroid. Unfortunately it's not easy finding doctors who will work with you
on getting the correct dose. Some insist on using blood tests alone
which often are not reflecting true health since symptoms can be
debilitating like low energy, and dare I say, weight gain.
I used to say I didn't think my thyroid meds made any difference in
the weight department but I've changed my tune.
A year ago my doc
suddenly decided to reduce my dose, (regardless that I felt great on the dose I was on). Slowly my energy dropped, while my
need for sleep grew. My weight started to climb, but I blamed this
on other things like my sweetie's feeding me like a lumberjack,
restaurants, and other joys of fresh romance--or in our case, old
After I started to tame the new behaviors and get back on track,
that 10 pounds didn't want to budge. No matter that I was eating less
and exercising more. I told myself it takes time to get
things moving, don't worry, etc., all the things I tell my clients,
but after a few months I decided something wasn't quite right.
My body temperature was low, usually under 96 in the morning; I
decided to track my temperature and that convinced me my metabolism
had likely slowed because my thyroid wasn't doing its job. I was
eating basically the same and working to add more consistent exercise
which is what has always worked for me in the past.
I started that about a month ago, and also got an increase in the
meds -- I'm not suggesting anyone should use thyroid meds as a way
to lose some weight but if you have a sluggish metabolism it
could be either a medication you take is to blame or something is
out of whack. Get yourself checked and do your homework.
Getting thyroid meds right is a real game with doctors and lab tests
and doctors who won't listen to patients. If this is a concern for
see your doctor but if they pooh-pooh your questions or just brush
you off get progressive and do some research. There's been a lot of
progress in this field.
A good place to start is the About.com forum. You'll also find excellent information on thyroid issues from Dr. Rind and his Dr. Rind website.
BiosLife Complete Helps With Weight Loss
Taking Bios Life Complete 10 minutes before a meal helps decrease
appetite as the fibers swell and fill the stomach. It also slows
absorption of food so decreases blood sugar spikes for diabetics.
Those are added benefits since Bios Life Complete is mainly used
to reduce cholesterol.
Referenced in the PDR (Physician's Desk Reference)
Now unflavored too, to add to recipes, or the usual flavors,
natural (orange tangy-like) or fruit punch. Both are good. Be sure to get the Preferred Pricing here are the easy sign-up instructions.
Easter in February
I saw Easter candy on shelves Feb. 15th, the day after Valentine's
Day. That's just silly. Here's a tip: Skip the seasonal aisle, and
do not even look any sooner than one week before the big event.
You won't have to "try" not to indulge if you don't have it sitting
Food by the Calendar: April
April 12th National Licorice Day
Licorice comes from the Glycyrrhiza plant, meaning "sweet root."
This plant is very sweet, add a few tiny pieces of dried licorice
root to your tea and it'll sweetened it without adding calories.
April 22nd National Jelly Bean Day
Jelly Beans do not come from a plant so they have no redeeming
qualities but lots of people like them and sometimes you'll see
packages proudly proclaiming they are fat free. Well duh.
When Fat Was Considered Best
"She's looking frail. Martha! Give that girl something to eat."
Yes, time was when being plump was considered best and products were
made that said they could "make the thin plump and comely." In these
illustrations the "before girl" was a sad thin little thing and
"after" she became a plump, sassy lass with her head held high and a
certain confidence to her gait.
Apparently the association was about money; thin meant poor while
plump meant you could afford the finer things.
Funny how tastes change but face it; some women already had that body
style and were admired and revered, while some did not (poor skinny
little things). Imagine the anguish the thin woman felt, yet there
was nothing she could do to change her basic physique. Today tables
seem to have turned (not for everyone but generally thin is most
admired) yet we still have people of all shapes and sizes. If we all
looked alike it'd be pretty boring.
Accept your height, and find beauty in your unique characteristics--maybe your body will be the one the masses choose next as the ideal?
Keep your arms and legs inside the browser at all times.
Design a Roller coaster
Recipe Files: Perfect Oven-baked Fries
Yes, I love french fries but cooking them at home is fun plus
you get the flavor but not the soaked in fat that comes with
fast food varieties.
Oven Baked Fries:
Pre-heat oven to 475 degrees. Slice three medium firm potatoes
lengthwise into 3 or more slices. Soak slices in cold water for 10
mins. Pour 3-4 tablespoons of light vegetable or peanut oil (using
pork fat increases flavor, use your best judgment) on heavy baking
sheet. Sprinkle salt, pepper and other spices you want directly
onto oiled baking sheet.
Drain potatoes and mix with wee bit of oil, then sprinkle lightly
with salt, pepper and anything else you care to add.
Place potatoes on baking sheet and cover with aluminum foil, bake
for 5 minutes. Uncover and bake additional 15 to 20 minutes.
Flip fries over and cook for additional 15 to 20 minutes (time
will vary, you can tell when they're getting ready as you won't be
able to wait any longer). Flip again if you're a flipping fool and
finish baking if needed another 5 to 15 minutes. Skinnier slices
will cook faster.
When done, remove from baking sheet (duh) and place on paper towels
to absorb some of the oil, then eat them all up or be nice and share.
If dipping in sauce remember the sauce is to enhance the flavor,
not mask it. Sauces are usually pretty high sugar/calorie so just
keep that in mind.
No, this isn't low cal, but it's good, and frankly if you'd cook at
home more often you'd start losing those pounds faster. It's fun,
get back in the kitchen. Invite the neighbors, have a luau. Okay,
french fries aren't traditional luau food. Whatever.
Fast food fries absorb a lot of oil--homemade not so much. Be
reasonable with quantities and you can enjoy all your favorites.
Exercise: Small Bits Far Better than None
Studies show that it's the total duration of time spent exercising,
rather than it having to be all at once. I'm starting to use this
principal. I've been riding my bike twice a day for 25 minutes,
when I can -- that's 50 minutes which frankly you aren't going
to see me do all at once. Will it help get me in shape? Stay tuned.
This is the fourth week I've been working on getting back to my
consistent exercise and so far so good. Here are my recent stats:
- Week 1: 30.86 miles
- Week 2: 37.10 miles
- Week 3: 30.69 miles
- Week 4: 34.23 miles
- Week 5: 38.60 miles
- Week 6: 53.12 miles -- lots more 10 min rides this week
- Week 7: 28.32 miles -- yes, I'm human, just like you
My calorie counter says that 53.12 miles used 1949 calories. That's
just fine by me. When I was in my best shape I rode 15 miles a day,
over 100 miles a week, so it's no surprise I was in great shape then.
You reap what you sow. The idea is decrease your eating habits by a
little (skip a latte, switch to non-fat, eat 4 cookies instead of 6,
leave a bite now and then, etc.), and add more movement for extra
Bonus, if you do resistance exercises (anything where you push or pull
on weight heavier than usual) you'll develop more muscle too. Muscle
is active tissue and requires calories, so you'll burn more calories
Honey & Maple Syrup Storage Hints
Keep your maple syrup refrigerated, but honey can be left out since
it is highly resistant to microbial growth because of it's low
moisture content and slightly acidic nature. Some use honey on
wounds for the same reason.
Whole Grain Lies: How to Tell if it's Whole Grain
Probably not. Our labeling laws are ridiculous. When sugary breakfast
cereals claim to be whole grain, we've got a problem. Parents are
fooled into thinking they are giving their kids good nutrition. A bowl
of oatmeal is good (plain, ordinary oatmeal you cook on the stove),
not ground up crap you get in a little envelope. A nice bowl of most
pre-sweetened cereals is no different than a cookie or bowl of ice
cream for breakfast.
If labels were honest they'd say, "Includes whole grains," not just
slap Whole Grains across the label in big letters. Don't be fooled.
If you want whole grains, look for either 100% whole grain or read
Read "The Loopholes of Food Labeling," an excellent article on
Muscle Weighs More Than Fat, The Debate Continues
We all learned in 3rd grade that a pound of steel does not weigh
more than a pound of feathers. A pound is a pound, yet angry e-mails
continue clogging my in-box. Adults, some with advanced education
continue to argue that saying "muscle weighs more than fat" is true.
The sentence is faulty English. If you don't care about using
correct language, then fine, I can't argue with that, but if you
want to say it correctly add the words "by volume."
Muscle is heavier than fat by volume. A one inch square of muscle
will weigh heavier than a one inch square of fat, yes that is true.
See the diagrams of one pound of fat alongside one pound of muscle
for a visual demonstration. Consequently, the more fat on your body
the bigger you'll be.
If you weigh 150 pounds and have 50% body fat, that's 75 pounds of
fat, and 75 pounds of muscle, bone, and water. You might wear size
22 or higher. You are round and not likely very healthy.
If you weigh 150 pounds and have 20% body fat, that's 30 pounds fat,
120 pounds of muscle, bone, and water. You might wear a size 12 or
14 and you would be likely healthy and energetic.
If you weigh 150 pounds and have 18% body fat, you'd have 27 pounds
fat and 123 pounds of muscle, bone and water. You may wear a size 10
and you'd have energy to spare.
All three examples weigh 150 pounds but the body size would be larger
depending on your body fat. If you want to reduce your size, reduce
your body fat and gain muscle to add shape, strength and stamina.
Muscle tissue is active, meaning it requires calories so the more
muscle you have the more calories you burn at rest. What's that mean?
That means you'll burn more calories in your sleep than the other guy
who has less muscle, and that's a good thing!
You want to reduce fat and gain muscle if possible. If you can't work
on gaining muscle, at least work on reducing fat. Unless you're a
skinny fatty (you look thin but carry a lot of body fat like I used
to) you're not going to gain weight by trying to build muscle. You
may think it's taking longer than it should be measure by the way your
clothes fit and how you look.
Get Muscle to Fat
+++ Read The Daily Bites: Jump Start To Lose More Weight +++
In The Daily Bites I write about how I use EFT daily to maintain
my 80 pound weight loss. Sent up to twice weekly and costs nothing
but your reading time. Get The Daily Bites
Want more on Advanced EFT?
Who hasn't tried to take a banana along and ended up with smooshed
banana? To the rescue comes, Banana Bunker; a gadget for transporting
bananas. Granted, it looks a bit, well, you'll see...
Read my blog post in The Slimming Pool. I can't speak frankly in e-mail (they get filtered at the drop of a hat) but online, hey, I can say whatever I want so look out!
Pole Dancing for Weight Loss
I had my first class last week. All I can say is wow. Bending and
stretching, despite my regular activity is still difficult, and no
it's not because I'm 50. Good excuse, but I've never been very limber,
My instructor, Isis, in Portland, Oregon, is wonderful. She's also
got a background in NLP so she incorporates mind/body into the
experience. I highly recommend her if you live in the Portland/Vancouver area. Her studio was called "Becoming Juicy."
I also took lessons from the lovely Chalese and she is something else. With her dance background and generally fun self, she gives the most fun pole dance classes anywhere. Chalese teaches the Strictly Pole class at the Becoming Juicy Studio and also other classes at the Pole-Lates Studio in Clackamas Oregon (where they incorporate pilates and pole dancing. Frankly all classes incorporate pilates since you need to incorporate your core muscles to do any of the moves, but it's a cute name anyway. If you take any classes from either, please tell them I sent you (my stage name is Jezebel).
If you saw it on Oprah's show, it's liberating and very good
exercise at the same time. Don't be afraid of your feminine ladies.
It's very good to be curvy and pole dancing teaches you to be strong and sexy.
Jane Fonda started me on the quest to find great looking things
to wear while working out. I once had a turquoise leotard thingy
that I loved. I wore it to death and haven't been able to find
attractive fitness clothes ever since.
Then I saw Fitlee Motionwear, a combination
of fabric technology and fashion design that works everywhere, not
just at the gym. That's for me since I live in my workout clothes.
~~~Kidnetics - Recipes for Kids
+++ -------------- Ending Emotional Eating ----------------- +++
If you've taken seminars, read books, bought gadgets, and tried everything to
lose the weight, but still nothing works, you may be stuck by your emotional issues.
The One More Bite 8-Week Ending Emotional Eating Workshop and/or private
sessions may be the answer. Is now is the right time for you to end your obstacles
to weight loss success? If yes,
get started today.
More Info & Details and To Register
+++ ------------------------------------------------------- +++
Supplements in the News: Acomplia Causes Depression
Researchers are still working feverishly to develop that one pill
to end all pills: a drug that will help you lose weight. Trouble
is those pesky side effects. Apparently in the trials for Acomplia
many withdrew from the study due to depression. Of importance is
that these people did not enter the trial with depression, so the
reasonable conclusion is that Acomplia did cause the side effect,
yet researchers tried to brush it off saying it might be because
people taking the drug went in with unrealistic weight loss
expectations (oh, right) or were more susceptible to depression to
begin with. Give me a break.
That seems like a serious side effect that warrants attention not
dismissal. Obviously the desire to bring a drug to market is stronger
than the desire to keep people healthy.
My main complaint about any weight loss drugs is their cost since
the weig.ht lost returns as rapidly as that stray cat you can't keep
out of your flower beds. (Hint, do not grow catnip).
Reports also mention that those enrolled in the study were advised
to also eat a calorie-restricted diet and exercise. How is that
different that what we've all been told forever? It's not.
The pills don't do it by themselves. Costs start at six and half
dollars a day or about $230 a month. That's insane and you
must continue month after month after month. It's just plain dumb
to spend that kind of money and still be told it won't work unless
you also eat less and exercise more. Acomplia gets a thumbs down
Acomplia and Obesity
Learn to Spot a Scam: Red Flag Diet Scams
The FTC has put together a great brochure with examples of the
various types of misleading copy meant to separate you from your
money. If you find yourself wanting these products, you know
you're susceptible to suggestive ads. [sorry link broke] FTC's Red Flag Diet Scams (PDF).
Really Dumb Diet Products
Why is this so silly? Raise your hand if you want to eat right after
you brush your teeth? Anyone? I didn't think so. I suggest just
brush your teeth whenever you have a snack attack and wait for
15 minutes. Lots of the time you'll lose the urge to eat. Try EFT
too, for that in-the-moment snacking. Right before you eat, do a
round or two on how much you want the snack. Not surprisingly, this product is no longer on the market. Need instruction in EFT for weight loss? Get The Daily Bites
Diet Soap: I'm not making this up. They sell diet soap. How do I find these weirdo products? I just type random words and voila! Please note they recommend 12 bars for "best
results," so be sure to stock up! Maybe they have a loofa diet?
One More Bite's Weight Loss Articles Archives
Good Food/Bad Food What's Left to Eat?
For Some Fun Read: You'll Never Eat in This Town Again!
Yours in good eating,
Kathryn Martyn, M.NLP