Now sugar DOESN’T make kids hyper

I just read an article that the myth of sugar / kids / hyperactivity has been disproved. I guess a long time ago it was ok to give kids sugar, then it wasn’t ok, but now it’s good again.

This is more confusing than whether or not we can eat more than a few eggs per week!

Here is my take on it. Since so much sugar is hidden in everyday foods that kids eat, simply giving a kid a cupcake then measuring his activity is far from scientific or conclusive.

My kids love blueberry bagels for breakfast. With 2 working parents, a quick solution is best in my house. Blueberry bagels are a staple. My kids love milk. Not just milk in cereal but milk as a beverage. My kids love pizza and garlic knots. Pasta too. Hot dog buns, waffles… the list goes on and on. Carbs are everywhere and carbs are sugar.

Based on the average kid’s daily carb intake, measuring their activity after a sugary snack is like pouring a glass of water into the ocean to measure the impact on water’s wetness.

Went on vacation for a long weekend, did I gain weight?

vacation

Short answer, no.

Long answer, maybe I will be up a pound or two tomorrow. After 4 days of visiting family, drinking lots of Jameson and eating 95% of meals at restaurants, I weighed myself this morning and found the scale exactly where it’s been for a long time.

That’s what I love about low carb vs. low calorie. I can eat a 700 calories bacon and egg breakfast or steak salad and not gain weight.

I hear about people ‘blowing’ their diet while out of town all the time. My best guess it that it has to do with feeling deprived or cheated during a diet. Once a vacation or a night out comes along it is easy to think ‘I deserve this’ or ‘I have been working hard, so one little cheat meal won’t hurt’. In my situation, I eat a lot of satisfying food every day so I don’t have that little devil on my shoulder whispering my ear ‘go ahead, do it, eat that whole pizza…’

 

People weigh more in the morning, after sleeping b/c of ‘dead weight’

Um…

Did I just hear that from someone at my office? Did I just hear that your weight ‘settles’ while you sleep so you should weigh yourself after being up and around for a while…?

This is right up there with the reasoning that cyclists use to drop weight on their bike. ‘Grams = ounces = pounds = suck’. I am not saying that I disagree with any of that, however saving 14 grams by upgrading to titanium bolts is pretty insignificant when the actual cyclist can drop 15 pounds by eating better.

If you weight settles or not isn’t really the issue – that does sound ridiculous though. The issue is that if you are making good choices about your diet, there is no reason to fear the scale.

No more looking for your lightest pair of underwear to get weighed in, no more forcing yourself to go the bathroom before the weigh in…. no more being ridiculous. Let’s just make healthy choices and let the scale say what it will. The scale is just one small tool to help us stay on track to being more healthy.

Off Topic – Climb to Conquer Cancer

climb-to-conquer-cancer

This is only loosely related to weight loss and healthy eating.

My company sponsors it’s employees every year to participate in the Climb to Conquer Cancer at South Mountain in Phoenix. The event was last Saturday and for the 2nd year, my son made the 6 mile walk up the mountain with me. It is a bit over 1000 feet of elevation gain. We took the bus back down which is an option for the walkers.

He did great! He’s 6 years old and loves hiking and ‘working out’ with Dad. I never restrict his diet or try to get him to eat like I do. As he gets older he and will talk more about eating and making educated choices, but for now it’s all about him having fun and developing an appreciation for being outside!

Off Topic – more success with low carb

My boss just won Biggest Loser!

Ok that is a slight exaggeration – ok that is a huge exaggeration. My boss won this week of our company’s Biggest Loser challenge. The point is that he lost 14 pounds since Jan 9th. What is his secret you say? Well, he is eating low carb! And since I sit right next to him at work, I can guarantee that I haven’t heard any of the following statements from him:

went to the gym today

skipped a meal today

I better go to the potty before my weigh in

I am so hungry

I ate all my calories already for today

dinner consisted of rabbit food and/or microwave meals

I miss carbs

how many points do you think that is?

mmm, gotta love apple cider vinegar

If I hear any of these phrases, I will eat some humble pie. I doubt that will be the case. What is more likely though, he will continue to lose weight, not be hungry, not complain, and not spend hours in the gym.

“Apple…. Cider…. Vinegar….”

Wow.

I don’t know what else to say except “wow”.

I was given the tip to drink diluted apple cider vinegar to help with weight loss. I was asked my opinion about the topic and all I can come up with is “wow”.

It might work. Just like HGH might work, and Phentermine might work, and Jenny Craig might work. However I have 2 questions for people considering trying to drink apple cider vinegar:

  1. Why?
  2. Have you recently been hit in the head?

I wonder if fear of success is a factor here? Why do people get stuck out in the weeds with all these crazy ideas? Perhaps we should focus on the easy stuff, the low hanging fruit. Let’s not over complicate how to lose weight. Sugar and carbs cause your body to produce insulin. Insulin causes your body to store fat. The less sugar and carbs consumed equal fewer pounds of fat retained. Pretty simple, just rinse and repeat.

“What’s your goal?”

goal

“I noticed that you are still eating a restricted diet, if you are happy with your weight, what is your goal then?”

Goals are a tricky subject. They can both help and hurt us when it comes to things like saving money and weight loss. On one hand a goal is like a roadmap. We’ve all heard that line before right? Without a goal / map, how do you know where you are headed? On the other hand people tend to set huge goals and get discouraged easily if they are not tracking toward them.

I like to focus more on behaviors than goals. If we do the right things each and every day, the goals will take care of themselves. This holds true with both money and weight issues. I don’t want to say avoid setting goals, but perhaps that goals should be “I want to eat right and skip the carbs everyday for a week” instead of “I want to lose 10 pounds by June”.

Getting back to the question that I was asked over the weekend, I don’t have any weight loss goals at this point, however I do have the continued goal of avoiding sugar and carbs so I don’t backslide into my 38 inch pants!

‘Fat people are lazy’

homer

I read that statement in the comments section under an article about why people’s New Year’s resolutions to get in shape are unsuccessful. The comment simply stated that fat people are lazy. Of course it is easy to shame other people from the comfort and anonymous nature of the internet.

I disagree.

I feel that lazy is defined by knowing what you should be doing but consciously choosing to do something else instead. For example, last weekend I had budgeted time to clean my garage after I had made mess working on my motorcycle. Instead, I took that time to sit on my rear and read a book. To me that is lazy, I avoided the hard, boring work for something easier.

If a person that is not well informed on why humans get fat, let’s give them a break before judging them. If someone learns what works for them, but then decides to do nothing, then by all means, that person can be defined as lazy.

Calories in/calories out is widely accepted and very often used as the most basic rule of weight loss. I think it is an over simplification and it is discouraging to people who try to eat rabbit food and kill themselves doing cardio, only to see no results. Or worse yet, they lose a lot of weight, only to gain it all back as soon as the go off their ‘plan’.

In my opinion, people should start with the low hanging fruit. Initially cut out added sugar (and sugar substitutes) like dessert, sugar in coffee, soda etc. After that, cutting out cereals and processed carbs like bread and pasta, etc. We don’t have to go cold turkey. Especially if people have tried and failed before, they are skeptical and don’t have a lot of confidence in themselves when it comes to weight loss.

Let’s be supportive and encouraging, let’s teach and lead by example…. but let’s not judge, shame, or criticize other people when they are trying to make positive strides.

What type of exercise I do

Since yesterday I covered what I eat, today I’d like to tackle what type of exercise I do. I didn’t do a lot of exercising to lose weight. I lost weight then I got serious about exercising. Read about that here: Run to loose weight

I don’t have a gym membership. I am lucky enough to have about half of a garage to dedicate to working out. If I had more space, I would have more equipment, but I don’t so I make due. With just a bench (that inclines up to 90 degrees), a set up dumbbells up to 50 pounds, and a pull up/dip station I can do the following exercises:

Chest – flat bench / incline bench / various pushups / dumbbell fly’s / dumbbell crossovers

Back – pullups / reverse dumbbell fly’s / bent over rows / upright rows

Shoulders – military press / shrugs / various arm extensions

Biceps – curls / preacher curls etc.

Triceps – dips / triceps extensions

Legs – dumbbell squats / lunges

I lift weights in the garage at least twice a week and usually I alternate between 2 different ‘days’. Chest, shoulders, and biceps on the 1st day and back, triceps, and core on the other. I mix in legs as I can but don’t focus too much on legs since I don’t want to be too sore on my runs /rides.

I do trail running and cycling during the weekend, usually one day of each. My trail runs are anywhere between 3 and 6 miles. My mountain biking is typically 15 and 20 miles. My road biking is 20 miles plus. I always start very early so I miss as little family time as possible. I have headlights for my bike and for running, so as long as it isn’t too cold, I am out before sunrise. During the work week I ride my bike on the stationary trainer if the weather is bad, or if its nice I do 1 or 2 quick 15 mile rides before work.

This might sound like a lot but I worked up to this level of exercise and I’ve come to rely on the challenge. Not only does all this working out help with my fitness, but it burns off the work and family stress too! I enter 2 or 3 races/events per year, either running or mountain biking. I enjoy the atmosphere of events, it is almost like a party with a race attached to it!

I’ve said it before and I will say it again, don’t try to go crazy with exercise in an attempt to lose weight. If you are anything like me, eliminating the sugar and carbs will allow the weight to drop off very quickly. Once its gone, then it is much easier to get out there and hit the trails!

.

 

 

What do I actually eat in a day?

I am taking a day off from funny weight loss statements to write about what I eat. I don’t advertise being a low carber but when it comes up in conversation, I always get the question, “If you don’t eat carbs, what do you eat instead?”

Here is my all my food from yesterday – please note, I did work out yesterday in the evening, and I was coming off back to back cardio days from the weekend. Saturday I did a 4.2 mile trail run, and Sunday I rode the road bike about 15 miles. My carb intake goes up slightly depending on my exercising.

Breakfast: 2 scrambled eggs (in butter) with shredded cheese and about half of an orange pepper. Large black coffee

Snack: a few ounces of cashews / peanuts and a string cheese (thanks to my kids)

Lunch (brownbag 90% of the time): premade chicken salad although I didn’t eat the corn – the other half of the orange pepper with a few extra ounces of broccoli/chicken from the day before

Snack (before lifting weights): 3 slices of cheese, scoop peanut butter and half a banana

Dinner: Large iceberg lettuce salad with avocado and oil/vinegar dressing

Snack: cashews /peanuts and a few ounces of grilled chicken (from day before)

Today is more of the same, eggs, grilled chicken, avocado, cheese, nuts. If I find myself at a restaurant for any reason, I just get some type of salad. Even Wendy’s and Subway have good salads. Please keep in mind that my house is filled with candy, treats and sugar. My kids are normal kids and eat normal stuff, I just don’t share it with them!!