HIIT: Boost Your Metabolism and Burn Fat in 20 Minutes

HIIT High Intensity Interval Training

Benefits of HIIT Over Other Exercise Programs 

• Done in 15 to 20 Minutes
• Done Anywhere
• Done with Your Body-weight (no equipment needed)
• Best for Raising Metabolism
• Best for Burning Fat
• Best for "After-Burn" Continues to Burn Fat after Exercise
• Builds Muscle Mass and Strength
• Intensity Is Modified for Your Fitness Level

Discovering the ease and effectiveness of HIIT coupled with the key dietary principle of 50% of your diet as vegetables is the main reason I started this blog.  If I can succeed as a post-menopausal 60 year old woman, base fitness level minimal and 60 pounds overweight----you can too. After 15 months, I'm now down 52 pounds--eight to go! Really---it isn't that hard! Hows that?

Allow me to review the two secrets I've learned along the journey to reduce your learning curve during this adventure.  
1st - A new lifestyle eating preference for eating vegetables in place of carbohydrates ... its the key to weight-loss and sustaining it.
2nd - HIIT (High Intensity Interval Training) ... an approach to exercise that revs up metabolism and burns fat.

The last several blogs have covered new approaches to your eating habits.  This blog will add the exercise component to your adventure.

Don't be discouraged or intimated by the name of High Intensity Interval Training. You can easily modify the exercise intensity according to your age, weight, and initial overall fitness level. The exercises are done in "intervals" of time counted in seconds.  The intervals usually range from 20 to 40 seconds per exercise followed by a 10 to 20 seconds of rest. Your intensity level at the beginning most likely will be low or moderate and not high as the title states, and most exercise videos offer low impact versions of all exercises in case your joints need some protection.

If you have not exercised in a long time it is best to start at a low intensity of 50 to 60% of your maximum target heart rate. This 

•  maintains current muscle tone, as energy expenditure will draw on fat, not muscle,  
•  improves the functions of the cardiovascular system, and 
•  strengthens the heart. 

Gradually work yourself up to the 70% moderate intensity range, which still burns fat better than higher intensity levels.  High intensity exercise is 80 to 90% of your maximum target heart rate, and should not be done by beginners of HIIT.  Only after a year of doing this program did I begin to exercise in this range. Train for 20 minutes per day, three to five times per week.

Your desired intensity level is determined by calculating your target heart rate. See the below chart and this American Heart Association link for information on how to determine your target heart rate: 
http://www.heart.org/HEARTORG/GettingHealthy/PhysicalActivity/FitnessBasics/Target-Heart-Rates_UCM_434341_Article.jsp#.Vp3vylkuPIU

Source:  www.jumpstarthealthchallenge.com                                                           

This is critical as it can be dangerous to exercise outside of the your own target heart rate. The formula is 220--minus your age and then multiply this number by .5 (for low intensity) to .7 (moderate intensity), which is the best range for weight reduction. 

If you are a beginner, older, overweight and out of shape--I caution you to avoid trying to keep up with experienced instructor/trainers.  Stay within your target heart rate. Don't be discouraged by the "model-like" HIIT trainers.  Your goal doesn't have to be to look like them---since they are most likely 20 to 30 years younger and they exercise hours a day for a living.  Our goal is better health and fitness.

Many sources as a general guideline state to move at an accelerated level that still allows you to carry on a conversation.  Relax--just keep moving--go at your own pace and ignore ranting trainers, whether they are leading a HIIT session at a health club or on a DVD or a YouTube video, when they instruct to pick up the pace---at most likely their own high intensity pace.  And don't despair--your fitness level will change as you implement the dietary changes and HIIT.  In fact, my husband recently stated, "If you loose anymore weight you'll need a butt implant."  And a new acquaintance who didn't know me before my weight loss, calculated I had the necessary fitness to hike a difficult trail. I share these compliments as hope and proof to you that these methods do work. Absolute music to my ears--and the tape keeps rewinding with these rewarding compliments providing continued motivation. Be sure to listen to your personal cheerleaders who compliment and encourage you to keep at it. Remember to keep replaying the encouragement tapes--over and over--they will provide wondrous music to your life.

The two main elements to remember with HIIT is to move and modify as needed during each interval. My experience, revealed if you are overweight, older and haven't been regularly exercising, it doesn't take much movement to elevate your pulse rate.  For example, if the exercise is to jog, you likely can start just by raising your legs to high knees and circling your arms, and if the exercise calls for a hop or jump--a toe-tap, or toe-raise up, may be adequate in raising your heart rate to the level of 50% to 60% for "fat burning."  So modify the exercise movement to your fitness profile and health status, which will also prevents injuries and will influence the sustainability of a  HIIT routine in your daily life.

Where to exercise? A self-assessment on your exercise preferences can assist you in determining the best place to do your HIIT routine. The two major factors are time and individual preference to either exercise alone or in a group. If your time is limited you may choose to do the HIIT routines at home.   Since a routine only takes 15 to 20 minutes, perhaps you could be done in the time it takes you drive to and back from a health club.  Or are you too self-conscious to move in a group? Do you have the self-motivation to do the routine on your own? Do you enjoy the social component of groups or does the group chatter drive you crazy? Does exercising in a group at a fitness center make it more fun and motivating?  There is no right or wrong to the exercise place; however your success will likely be influenced by an honest self-assessment on your preferences to exercise alone, in a group, at a fitness center or at home.

Source:  www.FitYay.com    Also has other great information on HIIT.

If your decision is to exercise at home, or for the times you need to because of time or travel, it is good to have some available resources to do so.  I would recommend finding some free video routines on the internet, at least prior to buying DVD's.  This will allow you to further determine if exercising at home is truly a sustainable behavior, prior to purchasing DVD's.

There are endless sources on the internet, but to get you started, try the following YouTube video links. For beginners this link (skip the advertisement) has great description:  https://www.youtube.com/watch?v=A2jill_Lf0Y&list=PL5lPziO_t_ViN5Mu1b17pTIGHfHgXf_Bi&index=14

This link has provides directions for different intensity levels:
https://www.youtube.com/watch?v=uSYF37zDhiE 
For your use at home or hotel while traveling, this HIIT link provides numerous routines: http://greatist.com/move/free-interval-workouts-youtube   

For a great lower body HIIT workout with a man leading the exercises:              https://www.youtube.com/watch?v=E4tiWhsQhQg&list=PL5lPziO_t_ViN5Mu1b17pTIGHfHgXf_Bi

These sources provide routines with visual pictures and written instructions on proper techniques for beginners, but has no video.
http://dailyburn.com/life/db/hiit-workouts-for-beginners/   

http://www.huffingtonpost.com/2015/02/11/beginner-hiit-workouts_n_6655926.html?ir=Australia

These HIIT workouts, but with no video, begin at 10 minutes and progresses to 20 and 30 minute sessions.      http://www.womenshealthmag.com/fitness/hiit-workout  

Your skill development for the coming weeks and months is to determine your target heart rate and implement HIIT for beginners at the low to moderate (50 to 70% of your maximum heart rate) intensity level.

The next post will have more helpful tips on HIIT and some of the DVD's that assisted me in my weight loss. 

 

Water, Coffee, Tea: Yes, More Please!

   What to Drink?  Water, Coffee, Tea and more Water!

1. All You Want: Water, Carbonated Water and More Water
2. Some:  Coffee and Tea (no more than five cups--no sugar)
3. Limit:  Milk (one to two 8 oz. servings a day) 
4. Rarely: Soda Pop or Juice 
5. Rarely: Alcohol

Water, water, water and carbonated water! Strive for a goal of drinking six to eight glasses a day. This is not as hard as it first may seem.  Try to develop the habit of drinking a glass of water when you rise in the morning, one with every meal, and one or more glasses between meals. That's at least six! Add a glass or two when you exercise, and you've made the eight glass goal! 

I especially enjoy flavoring water with lemon or lime. Experimenting with different products that can add flavor such as berries, cucumber, ginger root or mint is tasty.  For a completely carb. free flavoring brew a fruit herb tea (photo below) in just a 1/3 cup hot water, after cooling this brew, add a couple of tablespoons to an eight oz. glass of carbonated water or flat water.  Occasionally, I have also flavored carbonated water with a couple of teaspoons of fruit juice.

Concentrated fruit herbal tea can be used to flavor carbonated water

Your task for adventure skill development, this week, is to determine how you like your water flavored---or not.  Enjoy the journey!

Sip coffee and/or tea if you desire but try to limit these beverages to around three cups, with a maximum of five cups daily. Black coffee or tea have no carbs.  It is okay to add milk--even full fat, just track towards your daily carb. total limit.

Milk, whether it be from cow, soy, coconut or almond is a great source of nutrition.  Usually for adults the daily recommendation is two servings, but that varies on what other sources of calcium and dairy products you consume. Be sure to track the carbs. in each serving as posted on the label.

Berry Smoothie

Smoothies that contain any variety of milk, vegetables and fruits are an excellent meal and/or between meal snack. If prepared with the correct foods they are nutritious and provide an easy and quick breakfast meal.
They could be prepared the evening before and in the morning just blend your mixture. Also, for people with rushed morning routines consider making in bulk for a few days supply and store in the refrigerator.

Chocolate Peanut Butter Smoothie

I blend, about four times a week, different variations of this easy, tasty and nutritious
   Smoothie Meal:

• ½ cup fresh or frozen berries or fruit
• ½ cup low-fat or full fat milk (choice of cow, soy, almond or coconut)
• ½ cup unsweetened low-fat or full fat yogurt, or cottage cheese (or additional 1/2 cup milk)
• 1/2 to 1 cup leafy vegetable such as spinach, kale, beet greens, or avocado.                     
• Optional: 1 tsp. of either honey, jam, sugar or natural sweetener such as Stevia.    
• One half ½ cup ice cubes
• Try experimenting with adding unsweetened cocoa, peanut butter, or tofu.                                  

Here's a link to more smoothie recipes: http://www.recipe.com/recipes/healthy/low-carb/smoothies/

Many beverages, such as soda pop, juice, beer, and alcoholic drinks contain a lot of calories, which are mainly derived from sugar (carbohydrates) and should be avoided. Some people are not aware of how much sugar they have been consuming in drinks, until they start reading labels and recording their current practices.  This link provides information on the caloric content of common drinks:   http://www.cdc.gov/healthyweight/healthy_eating/drinks.html

Soda pop has 9 teaspoons of sugar, and fruit juices range from 5 to 8 teaspoons, so the ultimate goal is to eliminate them from our diet.  Fruit, which has fiber and thus is more filling, is a better use of carbs. than juices.  Wean your intake of these drinks or go "cold turkey" with the goal of only drinking soda pop and juices on rare occasions.

Restrict the consumption of beer, wine and alcohol, especially while trying to lose weight. One gram of alcohol contains 7 calories, almost twice as many as either protein or carbohydrate. This link provides information on how alcohol effects blood sugar and provides the grams of carbohydrates in different types of alcohol:  http://lowcarbdiets.about.com/od/whattoeat/a/alcbev.htm
For beer brand carb. counts view: www.weightlossforall.com/carbohydrates-calories-beer.htm

Prior to starting this weight loss adventure, I had about four to five alcoholic beverages a week. I have stopped drinking them other than a few sips of my husband's drink, or on special occasions.  I haven't missed them, as I really was more of a social drinker.  I replaced them with carbonated water, with a flavoring such as concentrated herbal tea or a twist of lemon or lime.  The conversations remain just as lively with this adaptive lifestyle choice.

You may choose to consume your "treat" carbs as alcohol, juice or soda pop once or twice a week. I prefer to use my, twice a week, treats for desserts such as ice cream.  You have the decision of what your rare treats will be.  Here's a toast (with alcohol alternatives)--to new social conditioning, healthy lifestyles and to the beauty and sustainability of this diet regiment--- Carb Choices!

The next blog post will have information on HIIT High Intensity Interval Training . This exercise program revs metabolism with the added benefit of an "after-burn" effect, which for hours after the exercise routine continues to burn fat. 

Value of Fat in Controlling Blood Sugar and Hunger

Manicotti (pasta replaced with cabbage or any vegetable, or bake as a casserole with zucchini layered on the bottom and top between the delicious cheese filling)  http://www.foodnetwork.com/recipes/food-network-kitchens/manicotti-recipe.html

Low-fat diets did not work for me.  And, based on friends’ efforts, I would argue that for most people, low-fat isn’t the magic key to weight loss. The main culprit to the world’s obesity problem is not fats, but sugars!  Sugar has contributed the world's developed countries’ epidemic of diabetes and obesity crises. How did our ancestors eat hundreds of years ago?   Very little sugar, which was contained in vegetables, fruits, and berries. 

Past general caloric recommendations suggested that 50-60% of total caloric intake should originate from carbohydrates, with 20% from protein and 20-35% from fat. The 2015 Dietary Guidelines for Americans abandons this past fat restriction, and recommendations expected to be released later this year will omit any limit on total fat consumption.  

So - how does the average person, who already has too many things to think about, begin to track these sorts of statistics?  There are a number of apps and online tools that make it easy to track your food intake on a daily basis.  Do this for a month, and at the end of each day, look at the fat-carb-protein values so you can begin to get a feel for which foods help you achieve your goals.  I mentioned MyFitnessPal in a past blog as one such tool to consider.

It’s easier for me to track nutrition by grams rather than by percentages, so in a typical meal, my goals are:

→ 25-35 g (grams) (28-35%) carbohydrates

→ 20-24 g or 4 oz. of protein. I use the visual cue of a deck of cards 
                              to calculate portion size.

→ remainder of calories come from fats.  

An example of this combination, and an easy snack or lunch, is an apple, celery or other fruit or vegetable (carbohydrates) along with a tablespoon of peanut butter or an ounce of cheese (both have protein and fat).                             

Celery(Substitution for Bread), Peanut Butter and Jam for Breakfast/Snack

A couple of hot tips:

-- Go with low-fat and sometimes regular-fat dairy and other products rather than non-fat.  There are two good reasons for this. First, manufacturers often add extra sugar to enhance the taste of non-fat food products.  Remember manufactures are in the business of marketing a product to entice you to buy it, so be wary of packaging that states, “no added sugar” as there are plenty of foods, such as dried fruit,  that are still high in sugar.  Secondly, if fat is reduced too much, you’ll find that within an hour or two of eating you are hungry again!   You may end up consuming more food than if you had initially included some fat in your meal.

-- Watch the type of fats you consume. The fat guideline to consume more monounsaturated and polyunsaturated than saturated still applies. The Dietary Guidelines for Americans recommendation is for saturated fat (derived from animal products) to be kept around 10%  or approximately 20 grams of the total fat intake.

--   Portion control is always a key element.  And the great thing about the Veggie HIIT Adventure is while you do need to watch portions of carbs and fats, I seldom worry about eating too many veggies at any meal.

I’ll leave you with a thought.  Many of us have reduced our fat consumption in hopes of losing weight, yet we continue to gain weight. If what we are doing isn’t working, then isn’t it prudent to try something different?  So on your next trip to the grocery store, read food labels (previous blog provides information on labels) prior to purchasing them.  Instead of worrying so much about fat, focus on foods with minimal sugar or that have no more than 15 grams per serving of sugar or carbohydrates. 

Tuna blended with cottage cheese and yogurt in pepper and celery

So if you still are struggling to lose weight despite cutting your fat, I suggest you give this method a go.  Cut your sugar and actually increase your fat intake. I know this advice goes against what you’ve heard for years, but I put forth my weight loss success as a testament.  

I do believe more research is needed in this area as developed countries around the world are in an diabetic epidemic and obesity explosion. View this Time Magazine video for an explanation on how fat assists with the regulation of blood sugar.

An easy breakfast idea:

Yogurt and Fruit:  Go back to the farm days of consuming either whole or low-fat cheese, milk, (whether it is cow, soy, almond or coconut) and yogurt that is plain with no added sugar.  You can always add your own berries for flavoring with either honey, jam or a small amount of sugar, Equal or Stevia, and your product will contain significantly less carbohydrates than commercially flavored yogurt. Another tasty alternative to commercially sugar flavored yogurt is to mix plain yogurt with cottage cheese, which cuts the need for a sweetener and the fruit of your choice.

The next blog will discuss the types of drinking fluids we need to include in our diet for successful results in weight reduction. The post will also include some breakfast smoothie recipes.

Labels, Labels, Labels: Count Carbs Not Calories

Daily Carb Goals:

• 15 grams or less per serving of food portion
• 30 to 60 grams per meal
• 100 to 180 grams daily                                                                                             

I find the easiest way to track food consumption is to read and count the grams of carbohydrates, rather than calories. I focus on my total carbohydrate gram intake and initially strove for a limit of 30 grams per meal (as a woman, age 60 and a low physical activity level), and a daily total of around 100 to 120 grams.  I encourage you to count carbohydrates and keep the range to 30 to 60 grams per meal, which is dependent on your gender, age, ethnicity and physical activity.      

Try to avoid any serving size that has more than 15 grams of carbohydrate.   This link provides excellent information on carb counting:  https://www.bd.com/resource.aspx?IDX=9850  

Follow this link for a thorough explanation of reading food labels:                            http://www.fda.gov/Food/IngredientsPackagingLabeling/LabelingNutrition/ucm2006873.htm 

     

Serving of Plain Yogurt

Understanding what you are eating by reading labels for the total grams of carbohydrate, fat and protein per serving and portion size is crucial to your success.  I strive to buy food with the grams of carbohydrates not being higher than the calorie combination of both fat and protein grams.  One gram of both protein and carbohydrate is four calories and one gram of fat is nine calories. 

Perhaps reading labels is a behavior change for you but is a necessary one, in order to select foods with minimal sugar, and the right balance of carbohydrates to fat and protein.

For some people one of the easiest ways to learn and begin to track food characteristics - carbs, fats, calories, and protein - in your diet is to use an online food diary. 

MyFitnessPal http://www.myfitnesspal.com  
is one such app. It has an extensive library of foods, so it’s quite simple to identify what you eat for each meal and any snacks, and allow the app to summarize your diet. 

There’s also an opportunity to record exercise and the app provides a calorie balance of eaten and expended.  An added benefit of MyFitnessPal is that one can "friend" other users and quickly build a small group of friends who can support each others efforts.

Tuna Vegetable Salad Blended With Plain Yogurt
Garnished with Melon

 You most likely have detected, that through this method, I likely increased my fat intake. Yes, I have increased my fat intake. I have found it is key in maintaining blood sugar control and thus hunger. I know most literature will inform dieters to cut fat and it may work for some people, as I do think there are genetic differences in people, but it didn't work for me. The next blog will discuss the importance of fat in regulating blood glucose levels.

In summary, when eating carbohydrates, concentrate on eating foods with a portion serving size of 15 or less grams of carbohydrate. I strive to buy food with the grams of carbohydrates not being higher than the gram calorie combination of both fat and protein, or along with carbohydrate I make sure I eat another food with protein and/or fat. Reading food labels as a lifestyle habit is instrumental to our success, in selecting desirable foods and eating the correct portion size to achieve and sustain weight loss.

Half of the Food on Your Plate? Vegetables!

HALF YOUR PLATE OR MORE ARE VEGETABLES

Remember the graphic from the last blog?  Half the food or more on your plate needs to be vegetables. It is important enough to repeat in the opening sentence of this blog, even though the title of this blog states this basic guideline.  Some authorities recommend eating a pound of vegetables a day.  But I have found it easier to use the rule of the plate. Yes, I even have vegetables for breakfast.  Usually every other morning I sauté green vegetables, such as spinach, beet greens, squash or cabbage with onions, garlic, spices and then scramble two eggs and cheese into the vegetable mix. Try this yummy recipe on the below link for either breakfast or dinner.  http://www.simplyrecipes.com/recipes/spinach_frittata/  
It is fun to experiment with adding spices to recipes and discover which ones you especially like.

Control Hunger by Controlling Blood Sugar

Our adventure begins with following the diabetic food management plan. The recommendations in this blog are not intended for diabetics who manage their blood sugar with insulin.  Some of the principles may apply, but diabetics who take insulin should prior to the implementation of this plan discuss it with their doctor or dietitian.  I’m not a diabetic, but the diabetic food regiment can also work for weight loss for non-diabetics.  

I am a registered nurse with a Master’s of Science in Community Health Nursing, which has a focus on health promotion and disease prevention.  I taught the diabetic diet years ago as a young nurse to diabetic patients.  In my twenties, I lost twenty pounds following the diabetic food regiment.     

1. I am a registered nurse.
2. I enjoy and care about  people. 
3. I love to teach.
4. Sharing my journey with you creates a community of support not only for you, but for me, even as I reach out to help others.  

Somehow along the path of life of having kids who adored pasta, rice, sweets, desserts and the time pressures of family life, I took a wrong turn and lost my way.  It is easy to do, isn’t it?  You will not receive judgement in this blog. I know the struggle all too well, but I also know the denial and rationalization tricks as well, which prevent us from wholeheartedly trying new eating patterns. Until we are whammed by a reality situation that makes us face our “why” I need to change my lifestyle behavior.  So drawing on a past success with weight loss, I decided to try once again the diabetic diet regime.  It worked!  Why?

This diet controls blood glucose levels and prevents insulin surges, which carries glucose into cells and ultimately influences fat cell storage.  In simple terms, insulin drops our blood glucose levels and thus is responsible for the hunger experienced when blood sugar is low. This link provides an excellent overview that is helpful for all people who want to control their blood sugar level www.diabetes.org . 

You can also use the interactive Create A Plate website to help you get started!

The basic premise is to always eat fat and/or protein whenever carbohydrates are eaten. The amount of carbohydrate consumed at each meal will depend on your gender, age and activity level.  The recommended amount is between 30 and 60 grams per meal.  I, as a woman, post-menopausal, 60 years of age, with an initial low physical activity level, started with 30 grams of carbohydrate per meal.  I also wanted to jump-start weight loss and other than obesity I had no other medical conditions.   

In addition, it will boost your determination when you experience in a matter of weeks quick results.  Also, since carbohydrates, and especially simple carbohydrates, are metabolized more quickly than either fat or protein, they are the primary culprits of vacillating blood glucose levels.  Thus, as a general rule protein and or fat should be eaten with any carbohydrate, unless it is a white (excluding potatoes) or green vegetable.  Yes, this guideline includes fruit carbohydrate, even if it is only a mere six to 12 nuts or 1 oz. of cheese.  This is because protein and fat will balance the consumed carbohydrate, and thus lessen a blood sugar surge, which in turn triggers the body to release insulin, thereby dropping blood sugar, and ultimately causes the sensation of hunger.  Eating a balance of carbohydrate, fat and protein is critical in assisting with the goal to lower insulin blood levels.

In the next post, I will suggest some vegetables to use for replacing starchy white carbohydrates (such as rice, potatoes, pasta, crackers and bread) that were in my diet and likely yours as well.   In the meantime start a food journal of your current eating habits, or if it is easier take a picture of all of your eating plates, bowls, cups and glasses.  Begin to dream of all the vegetables you now get to experience!         

Yes, I Can! And You Can Too!

• I'm a foodie
• I love food and I love to cook.
• I'm 60 years old.
• I've been gaining weight for 30 years.
• But now I'm losing!
• 55 pounds in the past year.
• Ideally 10 more pounds to go
• If I can do this, you can too!

I invite you to join me in an adventure in weight loss and becoming more physically fit.

You can succeed if I did, as I’m 60 years with a metabolism that sags almost as much as my behind did. Honestly, I didn’t think I could do it.   This negative mindset stopped me from seriously trying to change my lifestyle habits.  But if I did it then you can succeed at losing weight as well.  Yes, yes, you can!  I would be honored to be your guide in your adventure     and sharing some techniques, web links, tips and recipes that assisted me.

Three necessary components to this successful adventure:        

First your attitude must be A+positive, not only in your willingness to visualize yourself as being successful but to focus on the rewards of a new lifestyle.  You are on an adventure to try new foods.  Exploration and eating vegetables is vital in controlling blood sugar and hunger.  Focus on the new foods and behaviors you have an opportunity to experience, rather than the foods you will be minimizing.

The only expense to this new lifestyle is purchasing more vegetables and HIIT (High Intensity Interval Training) DVDs, which will be discussed later, as diet is at least 70 to 80% related to weight reduction.  There are no pills, expensive factory formulated foods or meal supplements to buy, which rarely are sustainable and may even damage your health.   

Three Keys to Success:

1. A+ Attitude:  Believe in yourself.
2. Analyze Your Why:  Invest in understanding, then commit
3. Adventure Approach: Have fun, learn new skills and laugh       Second, analyze and commit to why you want to lose weight, enhance your health, and increase your fitness.  Keep this in your forefront at all times.  For me, about a year ago I could not keep up with my daughters and husband hiking even a fairly level path. No wonder-- it was like I was carrying a 60 pound backpack.  As a person who enjoys outdoor activities and spending time with my family this was not acceptable.  Like many of us, over the past 30 years I had put on a few pounds each year----until suddenly I was up 60 pounds. Yikes!                                                                                                                                                                                                                                                  Your answer to your why will direct your goals.  The determined goal must be yours and not your doctor’s or anybody else’s goal. Your why will drive your behavior and assist you in achieving your goal and sustaining it.                           

Third, approach this as an adventure.  Are you willing to go on the adventure?  All true adventures require learning new skills and perseverance when the going gets tough.  Adventure has uncertainty and is part of the attraction of doing an adventure.

Be sure to inform your friends and families so they can support your new eating preferences.  Invite another friend or family member to join you on the adventure, as it is always more fun to experience an adventure with someone else.

So what can you expect in upcoming blogs?

-- A quick & easy guide to food and blood sugar management.

-- Recipes to help you get started.

-- Support and encouragement from an online community.  Send me your questions, and I’ll happily help you past the hurdles you encounter.