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General Weight Loss Tips

Going Primal

I decided to delete my last post after a I received a comment from Richard over at Primal Fed. I always double check sites that leave comments mainly because I get so many spam comments. I started reading Richard and Amanda’s blog and l was intrigued by their success and recipes on the Paleo plan. Paleo is very much a factory-free plan and I just thought…why not start there?

I’d heard about the Paleo plan and did a little research months ago and qucikly decided that it wasn’t for me. This from the girl who used to down bun-free burgers, bacon and sugar-free sweets with wild abandon on Adkins. I lasted about 6 months and lost a lot of weight. And then I ate a biscuit. And well it was pretty much over from there. I did not (do not) want to go down that road again. So Paleo went on the back burner for me.

But yesterday I could not stop reading blogs about Paleo/primal eating. Blog after blog after blog. Thinking could I do this? Could I go down this road again, even if the road has been re-paved, the scenery much nicer? Could I face another holiday meal where I’m the one bring the “weird food” or having people asking me if I’m doing ahhhddkkiiiinsss again.

Paleo, is not primarily low-carb nor is it extremely restrictive. The foods that aren’t allowed are the same ones that (surprise) I have the most trouble not overeating. I’ve read recipe after recipe and most of my favorite foods are included. If not, there is a way to modify them. What I like most about Paleo is that it is about making real (dare I say) lifestyle changes rather than being on the latest fad diet.

You can read for yourself here, here and here. There are so many sites and blogs though.

There are ways to enjoy pancakes, suasage and gravy, and even pizza if you really need it. You can find recipe modifications for pretty much anything you enjoy eating.

Paleo is basic: no sugar, no grains, no legumes or beans, and no starches.

What you can have is pretty endless though. Most cuts of meat (there are debates regarding high fat vs/ low fat cuts), poultry, sea food,  vegetables, fruits (mostly the low sugar variety) and nuts. Some people still eat small amounts of dairy- I will be one of those people. Raw, organic butter, and cheese is recommended. I can have sweet potatoes, and cauliflower which have endless options and ways to cook. You can also have coconut milk and other coconut products- this is a big deal for me as I looove coconut milk for thai/indian food.

Another expection that I am making for myself (and my husband) is rice. Rice is not technically Paleo, but if I want to be serious about this, I can’t go long stretches without eating it. I’m justifying this choice by stating that 1) I do not have an issue with overeating rice. 2) I do not crave rice, this is not a trigger food for me 3) when I do eat rice I always measure it out in 1/2 to 1 cup portions 4) I eat brown rice at home (mostly) 5) I have never felt that sushi/maki was nothing but a healthful meal for me, I rarely get the Americanized versions (mayo, cream cheese, and tempura). This is not something I can justify cutting out of my life and it’s not a long-term solution for me. Rice isn’t a trigger food and is not the reason why I’m 150+ pounds overweight.

I will do a weekly progress report on Paleo and let you know how it’s working in the weight loss department. Another side effect of Paleo is productivity, energy and helps with depression.

Here we go!

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Weight Loss Exercise

Fit over 40 review

How can you be Fit over 40

Last week I turned 40 and as part of the process of reaching another one of those ages with a 0 on the end I decided to take a look at what I should do differently with my health and exercise.

Yes, I know, age is just a number and it is more important to treat your body well, but there are health and fitness issues that will make a difference in exercise, for example we produce less testosterone naturally as we get older so it is more difficult to gain muscle.

As I was looking for information I ran across an eBook called Fit over 40. Fit over 40 is a very interesting eBook written by Jon Benson and Tom Venuto. The reason that this book is interesting is that it is not just a do this, do that, eat this, don’t eat that, type of book. Instead this book is big on motivation and shows you a better way to reach your goals. The way the book uses is through example.

Here are the three sections of Fit over 40

Fit over 40 reviewFit over 40 Part one

Jon Benson describes his struggles and successes and how he was able to transform his body and health. And further Jon lays outs some great principles

  • BodyWorks: Strength Strategy
  • Inner Fuel: The Taste of Health
  • I Can See The Valley: New Hills, New Horizons
  • Begin and Believe
  • Post-40 Training Tips

Fit over 40 Part two

This is the exciting meat of this book. Now that we have a basis for looking at how it looks and feels to be fit Jon Benson takes us through biographies of 52 people over 40 that have a great health and how they got that way, some were very sick and some were healthy but the important thing is all of these people are people that we can really relate to in one way or another. This way we do not have to look at pro athletes as an unreachable standard of how to get in great shape.

Fit over 40 Part three

This is where Tom Venuto of Burn the Fat Feed the Muscle fame kicks in. Tom Goes through the five pillars of Anti Aging:

  • Pillar 1: Weight Strength Training
  • Pillar 2: Aerobic Training
  • Pillar 3: Learning To Be Flexible
  • Pillar 4: Lifelong Nutrition
  • Pillar 5: Recovery and Renewal

After going through this and helping us realize what a big part the mental game is in getting fit we now have a well rounded process for getting, keeping, and improving lifelong health.

Conclusion of Fit over 40 Review

Fit over 40, I believe is a great read and reference book for almost anyone over 40 years old. In comparing Fit over 40 to Burn the Fat Feed the muscle, I find that this book is less in the actual workout regimen but is much better in role models. It is always easy in popular culture to find the freaks, the people over 90 that do triathlons, or the young kid that swims the English Channel. But what about the rest of us? How about the people to old to be pro athletes (although the book has a couple) but still young enough to be incredibly fit and healthy?

Any day that you are having motivation problems you can come back to this book on your computer and read about someone that is just like you and has overcome what you are struggling with.

I really recommend Fit over 40 to keep your motivation and for $39.00 it is a great value.

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Weight Loss Exercise

Firming Up a Flabby Tummy and Finding Those 6 Pack Abs




Do you have a decent body except for that middle roll of flab that just doesn’t seem to go away no matter how much you exercise or attempt to spot reduce that area? The truth is that the spare tire around your middle is fat ? and you’re not going to see the 6-pack abs buried beneath until you get rid of it.

The trick to reducing fat around your middle is to reduce your caloric intake and eat foods that are proven “fat burners” such as lean protein, salads and vegetables. Reduce your carbohydrate intake, especially in the evening hours when your body is slowing down. Adopt a low fat diet for your lifestyle to burn the unwanted fat and eventually reach the show-off abs you desire.

There is a difference between toning your abs and reducing the fat around your middle. Toning abdominal muscles can be achieved by exercising, but removing the fat must take place from the inside out. It won’t do you any good to try spot reduction exercises if you don’t get rid of the fat first.

There’s no such thing as an immediate “fix” for a flabby tummy. You can spend hundreds of dollars on pills and creams, but you’ll soon realize that the only way to 6-pack abs is to work at it.

While you’re concentrating on a low fat diet, you’ll want to tone and firm the abdominal muscles that lie beneath the fat with exercise. The key to exercising your abs is to do the exercises correctly. If you’re concentrating on tummy crunches to firm your abs and performing them incorrectly you’ll never see success.

So, before you exercise, learn how to do it properly. For example, if you’re doing crunches, learn the correct method of breathing as you’re exercising. A number of good online sites contain information about how to perform abdominal exercises.

Concentrate on resistance training when firming and toning your abs. Use a “fit ball” (sometimes called “exercise ball”) for support if you have problems with your lower back. And don’t overdo it. Three sessions a week is plenty when you’re exercising muscles that have lain dormant for awhile.

Cardio exercises (aerobic) designed to rev up your heart rate can help burn fat, so be sure to include them in your exercise regimen ? and include the ones that work both your upper and lower body. It’s best to do cardio exercises in the morning ? and always on an empty stomach.

Don’t be discouraged if you don’t see results as fast as you’d like. Remember, those 6-pack abs are buried somewhere beneath that fat roll. It’s your job to find them.
Good luck.