Shown: 1 cup of Cafe Bustello. Coffee service by Bombay Company
Today's Food Journal:
9:00AM Breakfast
-1 cup of Cafe Bustello (1 rounded teaspoon)w/ 1 packet of Stevia w/ Fiber, 1 teaspoon Non Dairy Creamer
1 serving of Turkey Polska Kielbasa (1/7), 2 slices of Oscar Meyer Turkey Bacon, 1 Eggland' egg (hard boiled)
Back to SMALLER plates!...
I believe this plate is actually 9' wide. Using smaller plates make the plate look fuller and tricks the eye...
•40-60% of our metabolic power at any meal – meaning our ability to digest, assimilate and calorie burn - comes from something called the Cephalic Phase Digestive Response – which is a scientific term for taste, pleasure, aroma, satisfaction, and our visuals of a meal. So, doing the math, if we don’t receive this very intimate and subjective experience of eating, we are metabolizing at only 40-60% efficiency – a stunning statistic.
•Pleasure is a nutritional requirement. All organisms on planet Earth are programmed at the most primitive level of nervous system physiology to “seek pleasure and avoid pain”. The problem is, when we aren’t receiving “Vitamin P” – pleasure from our food – perhaps because we’re following a punishing diet or not savoring our meals, the brain interprets this missed experience of pleasure as “hunger”, and we are driven to eat more.
10:05AM Food Psychology: Revisiting WHY I Regained Weight...
As I stated yesterday,
-Overeating (too many calories going in)
-eating too late in the evening
-a sedentary lifestyle that barely burns the energy. My body saves up all that extra energy as fat in my body.(not enough calories going out)
Also...
-STRESS
•Stress depletes nutrition. Simply put, anxiety, rushing, forcing, pushing, and negative self talk all put the body in the physiologic fight-or-flight response. In this stress state, vitamins and minerals are excreted, blood flow to the digestive organs dramatically decreases, calorie burning is slowed, and hormones that signal the body to gain weight are produced. Our mental/emotional state has powerfully influenced our nutritional metabolism, regardless of the good and healthy food we may have eaten
-SOMETHING POWERFUL IN MY LIFE STORY CHANGED
This LAST statement is important to me personally because I literally stopped going to the gym the day AFTER the Alziemer's Walk in 2009 and started a new relationship with an old, childhood crush. I ended the relationship April 1st because physiologically, I was out of balance (gaining too much weight and always stressed out) and the relationship was key to the condition. (Nice man but he had issues with gambling and needed a mother more than a companion)...
I was CONSTANTLY worried about and discussing my weight...and it was depressing me. I was living in FEAR of regaining the weight and ended up not just regaining it, but getting even fatter than I was to begin with!
•Negative self talk about food or the body – can actually generate a placebo response that causes the body to create the very thing we fear. So for example, if you are constantly living in fear of gaining weight, you will produce consistent elevated levels of the stress associated hormones cortisol and insulin, which both signal the body to store weight, store fat, and to refrain from building muscle. Our fears can literally create a metabolic reality. Are you ready to learn the tools and techniques of Dynamic Eating Psychology that elevate our level of happiness and metabolic power?
12:32PM Lunch @ Mc Donald's
After researching "Portion Distortion" today, my son came in and asked if he could go buy some eggs for a late breakfast. I suggested he also go to Mc Donald's so I can photograph the difference between what I would normally order vs what a portion sized looked like 20 years ago. This basically turned out to be a Kid's Happy Meal w/Cheese.
Here are the results...
Super Sized Fries vs Regular Fries
Super Sized:(Now "Large" fries on Mc Donald's menu)500 cal. 220 cal. from fat
Small Fries: made w/ "quality potatoes and cooked in Canola oil blend"
cal. 280 cal from fat 100g
Double Quarter Pounder w/Cheese vs Regular Burger w/Cheese
Double Quarter Pounder w/Cheese: 740 cal. 380 cal. from fat
Cheeseburger: 300 cal. 110 cal. from fat
Plate size...
What I actually ate...
230 + 300 = 530 Total Cal. , (110 + 100) = 210 from fat, (1.5 + 6) = saturated fat, (0 + 0.5) = 0.5 trans fat, (0 + 40mg) = 40mg cholesterol, (160 + 750) = 910 sodium, (29 + 33) = 62 carbs, (3 + 2) = 5 fiber, (0 + 6) = 6 sugar, (3 + 15) = 18 protein
The Prize! (smile) A Star Wars Clone Wars Light Zapper
see FULL Episode on Cartoon Network: The Clone Wars
2:34PM Anti Crav Food Snack
Unfortunately, the Happy Meal I ate has me craving food again...
-The hamburger bun has OBESITY ADDITIVES. Namely, STRIPPED CARBOHYDRATES & EXCESS SODIUM (270mg)
-the fries and cheeseburger combined, EXCESS SALT/SODIUM
The OBESITY ADDITIVES (sodium & stripped carbohydrates) make it VERY difficult to control how much we eat because they...
- interfere with altering brain chemicals called neurotransmitters.
- change the way our bodies use the calories
- increase fat storage hormone called insulin
So, the BEST way to enjoy a hamburger/cheeseburger from Mickey D's is to eat it w/out the bun and to request SALT FREE french fries.
How I killed the craving via my snack...
2 egg whites w/light tuna & cayenne pepper (for a kick)
-1/4 cup Bublebee Chunk Light Tuna
Ingredients: light tuna, water, vegetable broth, salt
-2 Eggland's Egg Whites, hard boiled
Tiki's Tips & Tricks
1. Pay attention to suggested serving size...
Photo: 1/4 cup Chunk Light Bumblebee Tuna
2. SLOW DOWN eating w/Chop Sticks or smaller utensils...
I've had these dessert forks for over 24 years. I bought them to eat w/an Arabic Pastry I bought in Los Angeles, California BEFORE I had my 1st child (I was dating his father). I seldom have a reason to use them so it is sort of fun to use them now---It forces me to take smaller bites of food and eat more "daintily" (smile).
3. Shrink Plate Size/Cut Meals in Half and Shrink Your Stomach
Dinner: 7:06PM
1 short rib & broccoli (last night's left overs)
Thoughts:
Have to cut back further. The next 20 days, I want to lose at least 20 pounds. This can not be accomplished at the rate i am going now. Although I am pleased I have lost an inch off my waistline, I have to walk 1 hour every day and avoid any "experimentation" with my diet.
When I return to work on August 15th, I want to be leaner and healthier. Rested and stronger. Losing 20 pounds would permit me to go down at least 1 dress size and I will feel better about my professional appearance. I will then have 1 full week before students begin school to lose 10 - 15 more pounds.
Losing this weight is very important to me. Losing 30 pounds or more before my son's 23rd birthday will improve my confidence and I will feel less insecure about my appearance by the time Labor Day rolls around in 42 days.
