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NOMORESTALLING's Photo NOMORESTALLING Posts: 40,666
6/9/19 10:21 A

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You are welcome, ladies. Joanne, I completely understand. you do what is best for you at this time and pay us a visit when you can hon.

Darlene, even as "seasoned" as I am I need this too!


TODAY Is MY tomorrow. It's up to ME to shape it, To TAKE CONTROL and seize EVERY opportunity. The POWER is in the choices I make EVERY day. I eat well, I live well I SHAPE ME!

THE EMPOWERED LIFE. EXPECT IT . BELIEVE IT. RECEIVE IT.
The human will is the most incredible thing. It's what keeps us going when everyone else expects us to quit.

THIS MEANS WAR AGAINST FAT:
I'm too positive to be doubtful, too optimistic to be fearful, and too determined to be defeated.


 Pounds lost: 10.3 
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IDARLENE's Photo IDARLENE Posts: 7,907
6/9/19 1:15 A

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Thanks lots for writing this article! I thought of ways I can benefit if I do the things you mentioned.

Wanting to "fix" myself is one of my problems.
With hugs, Darlene

JOANN25's Photo JOANN25 Posts: 3,846
6/8/19 12:38 A

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Food for thought. This is very well written and gave me some things to ponder on.

I have already started my new job although it doesn't officially start until September. I am finding that I have less time and yet I keep pushing myself to do all of this plus. I know that I have to get a balance and will in time. Please forgive me if I don't visit your site every day. I will do as much as I can but right now music in the church has to be my focus. I don't want to lose what I have with SP but may not be able to do as much.

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Jo Ann


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NOMORESTALLING's Photo NOMORESTALLING Posts: 40,666
6/7/19 11:09 A

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The biggest thing the most important thing is mindset and commitment

Shifting your mindset about how to lose weight is the biggest factor in losing weight. "We can't shift our weight from the outside without realizing the correct inner resolve and intention."

And most people try to lose weight with the worst state of mind possible: wanting to "fix" themselves. They jump into diets and exercise plans out of self-deprecation, all the while pinching their "trouble" spots, calling themselves "fat" and feeling altogether less-than. They get obsessed with results, focus on quick fixes and lose sight of sustainability and even health.

This type of thinking can be destructive, Rather than focusing on the good that can come of weight loss – such as better health, a longer life, more enjoyment in everyday activities and the prevention of diabetes and heart disease – these folks focus on negative thoughts. Ultimately, a negative mindset leads to failure."

Yes, shifting your attitude around weight loss isn't just about feel-good; it's about results. The more dissatisfied we are with our bodies, the more likely we are to avoid exercise. And simply thinking that we're overweight can actually produce future weight gain.

How you see yourself and your core identity predicts your actions (see yourself as overweight, averse to exercise or unworthy, and you'll act accordingly), biology may also play a role. The stress hormone cortisol, which your adrenal glands secrete every time you get down on yourself or worry about how you measure up on the scale, increases distribution of fat around the abdomen.

Fortunately, the mind is a flexible thing. Here are 10 expert-approved tips to help change your mindset and make your weight-loss approach healthier, happier and way more effective:

1. Change Your Goals

Losing weight might be a result, but it shouldn't be the goal. Rather, your goals should small, sustainable things over which you have full control, says NYC-based therapist Paul Hokemeyer. Did you eat five servings of fruits and veggies today? There's one goal met. What about eight hours of sleep; did you get them in? If so, you can check another goal off of your list.

2. Gravitate to Positivity

"Surround yourself with positive people," Smerling says. Doing so provides you an encouraging, emotionally healthy environment in which to invest in yourself. "Don't be afraid to ask for help or support,

3. Rethink Rewards and Punishments

"Keep in mind that making healthy choices is a way of practicing self-care. Food is not a reward, and exercise is not a punishment. They are both ways of caring for your body and helping you feel your best. You deserve both.

4. Take a Breath

Taking a few minutes at the beginning of your day. To slow down and simply focus on the act of breathing can help you set your intentions, connect with your body and even lower your body's stress response. Lie on your back with your legs extended and place one hand on your stomach and one on your chest. Breathe in through your nose for four seconds, hold for two and then exhale through your mouth for six. With each breath, the hand placed on your stomach should be the only one to rise or fall.

5. Throw Out the Calendar

"Patience is also important when you are losing weight in a healthy and sustainable matter," Plus, if you focus on meeting truly actionable goals, like taking 10,000 steps each and every day, there's no need to get wrapped up in a timeline of goals ahead. Every 24 hours comes with new successes; focus on those.

6. Identify Your 'Trouble Thoughts'

"Identify the thoughts that get you into trouble and work to stop and change them," Maybe it's your internal dialogue when you look into the mirror. Or cravings when you get stressed. "Consciously make them stop by saying 'stop' out loud," she says. It might sound silly, but that simple action will break your chain of thought and allow yourself the opportunity to introduce a new, healthier one. "The best way to do this is to count from one to 100 as many times as you need until the destructive thoughts subside.

7. Don't Step on the Scale

While the scale isn't intrinsically bad, a lot of us have learned to associate it with self-destructive thoughts and actions. If that's you, don't even bother stepping on the scale until you get to a place in which the number on the scale doesn't define your worth.

health.usnews.com/health-news/health-welln
ess/slideshows/how-to-weigh-yourself-t
he-right-way


8. Talk to Yourself Like You Would a Friend

"When it comes to ideals of beauty and body image, we are incredibly hard on ourselves. The standards we adopt for ourselves are punishing. And we'd never hold our friends or loved ones to many of those standards. You deserve the same respect and compassion as anyone else; treat yourself like it.

9. Forget the Whole 'Foods Are Good or Bad' Mentality

Somewhere along the line, we've learned to feel either proud or guilty about every food choice we make. But it's just food, and you shouldn't have to feel guilty about wanting the occasional cookie. "Give yourself permission to have a glass wine or a piece of chocolate cake. "Remember, all foods fit."

10. Focus on the Attainable

"If you choose the gym but have never stepped into one before, your goal shouldn't be doing 30 minutes on the elliptical on day one. A better goal may be to go for a 20-minute walk. "If you want to cook more, but have little experience with healthy recipes or are strapped for time, don't expect yourself to craft new healthy recipes every night after work, try out new recipes and build fundamental cooking skills." Start where you are and build from there.



Edited by: NOMORESTALLING at: 6/7/2019 (11:13)
TODAY Is MY tomorrow. It's up to ME to shape it, To TAKE CONTROL and seize EVERY opportunity. The POWER is in the choices I make EVERY day. I eat well, I live well I SHAPE ME!

THE EMPOWERED LIFE. EXPECT IT . BELIEVE IT. RECEIVE IT.
The human will is the most incredible thing. It's what keeps us going when everyone else expects us to quit.

THIS MEANS WAR AGAINST FAT:
I'm too positive to be doubtful, too optimistic to be fearful, and too determined to be defeated.


 Pounds lost: 10.3 
0
14.325
28.65
42.975
57.3
NOMORESTALLING's Photo NOMORESTALLING Posts: 40,666
2/24/19 12:11 P

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Can food really be addictive?

Many scientists think so. Addiction is characterized by activation of the brain’s reward system, use of the substance or behavior despite negative consequences, loss of control, tolerance, and withdrawal. Although food addiction is not yet recognized as a psychiatric disorder, compulsive consumption of calorie-dense foods fits these characteristics.

Research suggests the excessively sweet, salty, and/or fatty (“highly palatable”) foods common in the standard American diet can produce dysfunction in the brain’s reward system, driving loss of self-control, overeating, and weight gain. There is evidence that the neurobiological underpinnings of compulsively eating highly palatable foods are similar to those of addiction to heroin or cocaine.


Stimulation of dopamine receptors

In the brain: Dopamine, reward, and tolerance

Hunger is not the only reason we eat. When we eat calorie-rich foods or engage in other pleasurable behaviours, the brain’s reward system reinforces that behavior with a neurochemical called dopamine. The drive to consume large amounts of calorie-rich foods when they were available was advantageous for early humans, allowing them to store enough energy to survive through periods of food scarcity. But in modern times, that same drive for calorie-rich foods promotes obesity, type 2 diabetes, and other chronic diseases.

Research in animals
An early study published in Nature Neuroscience showed that rats given extended access to junk food developed binge-eating behaviors and gained weight rapidly. As this experiment continued, the rats had progressively higher “reward thresholds.” This means that their brains’ reward systems became less and less responsive, and a greater amount of junk food was therefore required to satisfy their appetites – essentially, they developed tolerance. The scientists traced these effects to a decrease in dopamine D2 receptors in a certain region of the brain. These same neurobiological changes have been shown to occur in rats that are given extended access to heroin or cocaine.

Sugar alone was found to produce a powerful reward response, as demonstrated by a study in which rats were allowed to choose between pressing two levers: one lever gave them access to sugar-sweetened water, and the other a dose of intravenous cocaine. The rats preferred sugar over cocaine.

Research in humans

Studies on brain activity have provided preliminary evidence supporting the idea that, similar to rats with access to large amounts of junk food, overeating alters the dopamine reward system in humans, which then acts to drive further overeating.

Reduced numbers of dopamine D2 receptors have been reported in obese compared to lean people, and in women with bulimia compared to healthy women. It has also been shown that the dopamine reward response is diminished over a period of weight gain or in response to frequent consumption of ice cream. Another study suggested that higher-glycemic meals produced more activation in brain regions associated with reward and craving. Together, these studies suggest that overeating highly palatable foods results in a diminished dopamine reward response and therefore tolerance, leading to a constant cycle of addictive overeating.

Withdrawal and “toxic hunger”
In addition to the effects on the brain’s reward system, withdrawal may also contribute to overeating and food addiction. Animal studies have shown characteristic signs of withdrawal in animals, such as anxiety or teeth chattering, after access to sugar has been restricted.

A diet low in micronutrients and phytochemicals and high in calories is associated with inflammation, oxidative stress, and the accumulation of toxic metabolites. A few hours after eating, as the body begins to eliminate these waste products, uncomfortable symptoms arise, such as headaches, light-headedness, irritability, and fatigue; symptoms I refer to as “toxic hunger.” Many people recognize these symptoms as hunger, because eating ceases the detoxification process, diminishing the uncomfortable symptoms. Misinterpreting these symptoms as hunger leads people to chronically consume more calories than necessary.

High-nutrient foods are not addictive

However, the perception of hunger changes as you improve the nutritional quality your diet. Despite a lower calorie intake, headaches, lightheadedness, and other uncomfortable symptoms decline; feelings of hunger occur less frequently, are less uncomfortable, and are felt primarily in the mouth and throat: “true hunger.” These findings from more than 750 participants have been published in a peer-reviewed journal, in which 80 percent of respondents reported their perception of hunger changed.

Health-promoting foods do not produce withdrawal symptoms or dysfunction in the brain’s reward system. The way out of food addiction is a Nutritarian diet: consuming primarily vegetables, beans, nuts, seeds, and fruit helps you resolve toxic hunger and prefer high-nutrient foods.

The avoidance of addictive foods and focus on whole plant foods also results in dramatic weight loss; in a study of 75 obese people who had switched to a Nutritarian diet, the average weight loss was 55 pounds after three years.

In the modern world, we have around the clock access to inexpensive, low-micronutrient, high-calorie foods. This puts everyone at risk of developing addictive eating behaviors leading to obesity and its health consequences. To stay in good health, we must opt out of the standard American diet, avoid addictive foods, and focus our diets on natural, health-promoting plant foods.

Dr Joel Furhman

TODAY Is MY tomorrow. It's up to ME to shape it, To TAKE CONTROL and seize EVERY opportunity. The POWER is in the choices I make EVERY day. I eat well, I live well I SHAPE ME!

THE EMPOWERED LIFE. EXPECT IT . BELIEVE IT. RECEIVE IT.
The human will is the most incredible thing. It's what keeps us going when everyone else expects us to quit.

THIS MEANS WAR AGAINST FAT:
I'm too positive to be doubtful, too optimistic to be fearful, and too determined to be defeated.


 Pounds lost: 10.3 
0
14.325
28.65
42.975
57.3
IWANTTOSUCCEED Posts: 2,599
8/17/18 12:20 P

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I'm thinking that I might have a book around by Dr. Furhman. I'm gonna have to go look for eat and check it out.

Charlene
Rochester, NY



 current weight: 221.6 
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NOMORESTALLING's Photo NOMORESTALLING Posts: 40,666
3/16/18 4:32 P

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Makes us stop and take account At least that's what I hoping it does.

TODAY Is MY tomorrow. It's up to ME to shape it, To TAKE CONTROL and seize EVERY opportunity. The POWER is in the choices I make EVERY day. I eat well, I live well I SHAPE ME!

THE EMPOWERED LIFE. EXPECT IT . BELIEVE IT. RECEIVE IT.
The human will is the most incredible thing. It's what keeps us going when everyone else expects us to quit.

THIS MEANS WAR AGAINST FAT:
I'm too positive to be doubtful, too optimistic to be fearful, and too determined to be defeated.


 Pounds lost: 10.3 
0
14.325
28.65
42.975
57.3
JOANN25's Photo JOANN25 Posts: 3,846
3/16/18 12:31 A

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Great article.

Jo Ann


 current weight: 147.7 
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NOMORESTALLING's Photo NOMORESTALLING Posts: 40,666
3/11/18 3:38 P

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This image shows a 250 lb woman on the left and a 120 lb woman on the right. We can see weight gain from the outside, but we usually can't see what it's doing on the inside. Look at the fat surrounding the organs in the woman on the left. Do you also see the fat around her heart and around her brain? More than a little frightening, isn't it?
Look at the compression around the stomach and internal organs. Do you think that would have any impact on GERD (reflux disease), indigestion and elimination? Look at the compressed knee joints. Do you think those joints ache a little more than they should? How do you think her hips and back are feeling?

Imagine how much harder her body has to work than the woman on the right. Imagine the inflammation she has throughout her entire body!!! How does she sleep at night? Does she need a C-pap to prevent sleep apnea?
Does she wake rested? Can she care for her young children or grandchildren as easily as the women on the right? Is she living a happy healthy life

My observation would be a flat out no. Why because I used to be that woman on the left, only heavier.

It doesn't have to be that way. The choice is yours. No, it will not be overnight. It'll take some work and determination. We have a lot to lose and a lot of health and wellness to gain!!!!

It is NOT about getting skinny ... HECK NO!
It is about taking back control!
It is about building confidence!
It is about focusing on nutrition!
It is about letting go of the negative!
It is about finding new strengths!
It is about working on endurance!
It is about preserving your health!
It is about loving the skin you are in!
It is about walking with your head held high!
It is about showing your kids a better way!
BUT MOST OF ALL ...
It is about being the BEST possible version of YOU inside and out!

Join me. Together we can do this!
Take that oath. Make that vow.


This is MY focus!

TODAY Is MY tomorrow. It's up to ME to shape it, To TAKE CONTROL and seize EVERY opportunity. The POWER is in the choices I make EVERY day. I eat well, I live well I SHAPE ME!

THE EMPOWERED LIFE. EXPECT IT . BELIEVE IT. RECEIVE IT.
The human will is the most incredible thing. It's what keeps us going when everyone else expects us to quit.

THIS MEANS WAR AGAINST FAT:
I'm too positive to be doubtful, too optimistic to be fearful, and too determined to be defeated.


 Pounds lost: 10.3 
0
14.325
28.65
42.975
57.3
NOMORESTALLING's Photo NOMORESTALLING Posts: 40,666
3/11/18 3:36 P

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I thought I'd physically share My Journey

Where I've come from



Where I Presently am



The journey continues

TODAY Is MY tomorrow. It's up to ME to shape it, To TAKE CONTROL and seize EVERY opportunity. The POWER is in the choices I make EVERY day. I eat well, I live well I SHAPE ME!

THE EMPOWERED LIFE. EXPECT IT . BELIEVE IT. RECEIVE IT.
The human will is the most incredible thing. It's what keeps us going when everyone else expects us to quit.

THIS MEANS WAR AGAINST FAT:
I'm too positive to be doubtful, too optimistic to be fearful, and too determined to be defeated.


 Pounds lost: 10.3 
0
14.325
28.65
42.975
57.3
NOMORESTALLING's Photo NOMORESTALLING Posts: 40,666
3/11/18 12:27 P

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Most of you if not all of you have been to my page at one time or another If you've read through my story in it's entirety you all know that my success has been with the Nutritarian lifestyle Dr Joel Furhman's Eat To Live.

www.sparkpeople.com/mypage.a
sp?id=NOMO
RESTALLING


And how in the summer of 2008, I made the firm decision to follow the Nutritarian diet-style. At that time I was 47-years-old and suffered from severe food addiction, obesity, pre-diabetes, Irritable Bowel Syndrome, shortness of breath; Asthma, hypertension, high cholesterol, chronic fatigue, bloating, brain fog, severe low back and leg pain due to Arthritis. I couldn't climb a flight of stairs without needing to stop numerous times to catch my breath, and the extra weight was causing increased leg pain which made me increasingly immobile with each passing day. My blood pressure was 150/87, and I knew that I was sitting on a ticking time bomb. At age 47 my doctor told me that it was not a matter of IF I'd have a heart attack or stroke, but "WHEN". If I didn't make a radical change I wouldn't make it to my 50th birthday. And that was my wake-up call to change.

Now I realize each of you are following your own weightloss programs and have or have not been having the desired success. If you are having the desired success I certainly do not want to discourage or detour you if you fully believe and have faith in it to sustain you.
I am however, going to share all the things that have given me the success thus far. From there it will be your choice to make the change or remain with what you have chosen to follow.
My main thrust here is having your best interest at heart in helping to understand the difference between fad "diets" a limited and temporary fix, to that of a permanent lifestyle change.
That there are two options regarding commitment - your either IN or your OUT. There is no such thing as life in-between.

This is an interactive thread so please don't hesitate to post your responses thoughts and questions.

Edited by: NOMORESTALLING at: 3/11/2018 (12:36)
TODAY Is MY tomorrow. It's up to ME to shape it, To TAKE CONTROL and seize EVERY opportunity. The POWER is in the choices I make EVERY day. I eat well, I live well I SHAPE ME!

THE EMPOWERED LIFE. EXPECT IT . BELIEVE IT. RECEIVE IT.
The human will is the most incredible thing. It's what keeps us going when everyone else expects us to quit.

THIS MEANS WAR AGAINST FAT:
I'm too positive to be doubtful, too optimistic to be fearful, and too determined to be defeated.


 Pounds lost: 10.3 
0
14.325
28.65
42.975
57.3
NOMORESTALLING's Photo NOMORESTALLING Posts: 40,666
3/11/18 12:18 P

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Hello everyone...

In the past little while, I've heard so many people saying that nothing is happening, I'm not losing weight, I'm not making progress, the scale must be broken, but the truth to the matter is... nothing is being done to correct the problem or to find the solution.

I ask you... What have you done to better your situation? What have you done make progress in your fight towards fitness? What exercises have you added (If any) to help you to feel better and to look great? Have you changed your eating habits? Have you given up some of the snacking that we all do? Have you tried gaining more knowledge in nutrition and new fitness techniques? You're not alone

Many many people have fallen and for some reason can't get back into the game... I know, I was one of them but I made myself a promise... I wanted to live and enjoy my life and the only way I'm going to do that is by bettering my position, gaining more knowledge and by putting everything I know into practice!

Your life will always be to a large extent what you make of it. The mould to your success and fortune are in your hands.

Remember: If you give up... you'll lose everything that you've worked so hard for! Change is a great thing and I believe that everyone has within them the drive to change themselves for the better! You cannot do everything, but you can do something. Start out small, walk around the block, walk at a mall, walk your dog, just do a small walk every day and all some more distance daily!

You can do it! You don't have to go to a gym, just get out there and enjoy your life. Build a snowman, play with your kids or grandkids, jump rope, play ball, golf, play tennis, stretch, ride a bike, do yard work, shovel snow... you see... It's all exercise!

You choose your thoughts and actions. Only you can find success! Be the person that you want to be... don't let life pass you by! Get back in the saddle and ride your way to success!

Nobody can do it for you. Nobody will do it for you. You have to make it happen. You can and will make a difference! By watching your nutritional intake, taking it easy on the snacking and enjoying your life you will lose weight and feel great!

If you take responsibility for your actions, you can live your dreams. YOU CAN CHANGE YOUR LIFE. It's time to do something about it! Your future awaits you...

Let's do something good for ourselves ...today!

Edited by: NOMORESTALLING at: 10/28/2018 (11:05)
TODAY Is MY tomorrow. It's up to ME to shape it, To TAKE CONTROL and seize EVERY opportunity. The POWER is in the choices I make EVERY day. I eat well, I live well I SHAPE ME!

THE EMPOWERED LIFE. EXPECT IT . BELIEVE IT. RECEIVE IT.
The human will is the most incredible thing. It's what keeps us going when everyone else expects us to quit.

THIS MEANS WAR AGAINST FAT:
I'm too positive to be doubtful, too optimistic to be fearful, and too determined to be defeated.


 Pounds lost: 10.3 
0
14.325
28.65
42.975
57.3
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