Ch-Ch-Ch-Changes (Thank you Mr.Bowie)

            Before I begin this blog I would like to take a second to thank those of you who have messaged me through Facebook. Everyone has given me amazing ideas for my future blogs!! This blog is near and dear to me because I am on a mission to help others live a healthier life style. I would like to thank my loving fiancé, Kenny, who edits my blogs so the punctuation police do not arrest me for improper grammar. I look forward to my future blogs and thanks again for your amazing questions, suggestions, and support. Keep em’ coming!

            Many people are curious as to what I am doing to maintain my steady weight loss. It’s what I’ve been hearing since I was little, “eating healthier”. Since my scary heart episodes occurred in 2009, I delved into the route cause. The source of the problem was coming from the food I was consuming. After eating certain foods my body reacted abnormally. Like Milwaukee first basemen Prince Fielder, I myself had to go on a strict diet.

            My body reacted to foods containing high amounts of sodium, sugar, high fructose corn syrup, foods containing preservatives, fried foods, and caffeine. Living in America, it seemed my body eliminated every edible thing. Where to begin? I was definitely no rookie to the healthy eating scene, however, following through was. This time, eating healthy meant programming myself to stop eating what my body was no longer able to process.

            I began my elimination diet this included:  processed ready to eat foods, sweets, fast foods, condiments, fried foods, coffee, caffeinated beverages, and chocolate. Later I added non-caffeinated beverages after discovering most of them were loaded with high amounts of fructose corn syrup. Changing up my diet was incredibly hard, not only was my body feeling the effects from the food but so was my wallet.

            With each nutrition label I read, I discovered many of the processed foods were over loaded in sodium and sugar.  After immense research and watching the news, I decided to give the whole organic thing a try. I was skeptical at first but to my amazement, organic pre-made foods weren’t bad at all. In fact they tasted much better than their non-organic counterparts and tended to be lower in sodium and sugar.

            When it all boils down to eating organic and all natural food, I decided to start off with the basics. My first pre-made natural product was Smuckers All Natural chunky peanut butter, Not bad! Then I switched to eating Kashi Cereal, eating organic ketchup, etc. Slowly switching to organic products, eliminating sodium, and eliminating sugar the pounds flew off. On occasion I will consume non-organic premade food products. However, because of my strict diet, pre-made foods must fall into my strict diet guidelines.(ex. bread, deli made baked goods, fresh salsa,etc) Mainly sodium, sugar, if any oils and Fructose corn syrup are what I am looking for. I do not count calories.

            Many of you are wondering about organic produce, which is controversial. Personally, I don’t mind if my produce is non-organic because it is the process in which produce is grown. What can produce farmers put in their produce other than pesticide or use a faster method to mass grow? As long as I know something has not made its way into the produce, I feel it is safe to eat. Non-organic tomato is still a tomato unless it has been canned or used as an ingredient in premade non-organic foods. What are your thoughts about organic and non-organic PRODUCE? Leave me a comment! J

            It is now 2011 and you are wondering what my typical grocery list consists of?

Example Grocery List

·        Smuckers All Natural Chunky Peanut Butter      approx  $3 - $4

·        Kashi  Cinnamon Harvest Wheaties                               approx  $4 - $5

·        Arnold’s Potatoe Bread or 100% wheat                approx  $2 - $3

·        A couple pounds of  Fruit                                        approx  $2 - $3

·        One Gallon of  2% Milk                                          approx  $2 - $4

·        One to two pounds of meat     (Chicken, Beef, or Fish)          approx  $3 - $5

·        Extra Virgin Olive Oil              (depending on brand)             approx  $3 - $13

·        Mild Fresh Salsa   (black bean and corn or a Garden Salsa)   approx  $3 - $4

·        On the Border Restaurant Style tortilla chips        approx  $3 - $4

·        Simply Orange  High Pulp OJ                                                approx  $4 - $6

·        A bag of potatoes                                                       approx  $4 - $5

·        Organic Ketchup                                                       approx  $3 - $4

·        Non Salted Almonds                                                  approx  $3 - $4

·        Minute Rice                                                                approx  $2 - $3

          Looking at this grocery list may seem scary but in the long run, you are doing yourself a favor. Instead of going out to eat, make a meal your family will love. My favorite past time is to Youtube and Google search new recipes. Ultimately you control what goes into your food! Therefore you control what you put into your body. J

          *If you are really considering my diet here is what you will need to do

Temptations:

·        If you know it is bad for you, throw it out.

·        Get rid of it by giving it to a family or friend

·        Walk away if you know it is there

·        Busy yourself in a hobby

·        Brush your teeth

·        Chew gum (such as Trident or 5 gum)

·        Exercise!!!

·        If you have K9 babies, take them for a walk

·        If you have a child or children, take them to the park

·        If you have a sweet tooth, make healthier switches.

*Instead of a candy bar eat apple slices dipped in peanut butter

* If you have a chocolate craving Silk makes a great Chocolate Soy Milk, Just try it if you haven’t already.

·        Have a snack craving? Go for a piece of fruit or vegetable instead of a bag of potato chips.

 Do’s:

·        Always check the nutrition labels for ingredients, sodium, sugar, fructose corn syrup, and oils

·        Always drink plenty of  water throughout your day

·        Lower your sodium intake

·        When you have a big portion in front of you, put one half of your plate in a togo box and save for later.

·        Alter your food when going out to eat! You don’t always have to eat cheese, condiments, and fried foods with a meal. Choose a salad, a plain baked potato, or grilled options.

·        Start cooking at home! If you don’t have enough time to cook, make time! No excuses.

·        Be sure to keep track of what you have eaten all day. So that way You know how much sodium, sugar, and oils you are consuming

·        Introduce Iodized salt into your diet

·        Lay off the table salt and use more pepper or Mrs. Dash seasonings.

Don’ts:

·        Make excuses

·        Consistently consume fried foods

·        Always drink sodas;  instead drink 2% milk, water, or organic juices

*** I personally have not consumed any chocolate or any sodas in a year. That is optional if you choose to do so.

·        Consistently consume sugary foods or beverages; this includes high fructose corn syrup.

If You Work around food: (*suggestions)

·        Be sure to eat a good meal before work

·        If possible, bring a zip lock baggie containing a handful of Unsalted Almonds.

·        Bring a baggie of unsalted trail mix (*Exclude M&M’s or any other candies) use dried fruits instead.

·        Bring a baggie of Fruit

·        Bring  a peanut butter sandwich

·        Drink nothing but water before and during your shift. Or if you are sick, drink Organic OJ or hot tea with natural sugar and lemon.

·        Stay away from sweets or if you have a sweet tooth choose Plain Fruit instead! Peanut butter and Apples makes a really nice sweet snack!!

·        Stay away from fried or greasy foods; hamburgers, fries, etc.

·        Choose grilled options or salads instead. When I mean salad; limit the croutons, little to no dressing, little to no cheese, no candied pecans, or whatever else may be sweet.

Exercise:

·        Be sure to drink plenty of water before and after you work out

·        If you have any health complications please see a physician before any workout.

·        Exercise for an hour three times a week

·        You don’t have to run to lose the weight, you can walk!

·        You can clean your house, wash your car, give your dogs a bath, organize, build something, etc. and still lose the weight

·        Work out to a Fitness DVD (it’s great to work out with your kids)

·        Wii Fit

·        Take your children to the park or go roller skating

·        Join a gym

·        Walk your neighborhood; be sure to wear bright colors if you walk at night.

·        Take your k9 babies to the park or simply walk them

·        Jumping jacks, leg lifts, squats, wall sits, stretching, etc.

Going Out To Eat:

·        Be sure to drink plenty of water before and after your meal. *add a slice of lemon for flavor!

·        Stay away from fried or greasy food!

·        When ordering a salad

* No Salad Dressing!!! (if Salad dressing , ask for it on the side) little to no cheese, no croutons, no wantons, no sour cream, no candied pecans, no fruits unless you know they have not been canned in a high fructose corn syrup (Ex.  Tangerines), salsa (* make sure it is fresh Salsa and not jarred), no bacon bits, etc.

·        Ketchup, little to none!! Must be organic Ketchup!

·        When ordering a baked potato; the potato MUST be plain. Yes, plain! That includes little to no butter, no table salt, no sea salt, no cheese, no bacon bits.

·        No mayonnaise! Use a half teaspoon of yellow or spicy brown mustard instead.

·        When ordering a side of veggies, be sure they are not heavily buttered.

·        Plain, Plain, Plain is the way to go!

Have kids:

·        NO McDonalds or Any other fast food burger places!!! Save your money and make a healthy baked homemade meal at home

·        No Sodas or processed juices, give them  more organic juices instead

·        Instead of Candies and cookies, give them fresh fruits and vegetables.

·        Introduce them to newer foods! (ex. Hummus)

·        Stay away from TV dinners, processed foods (ex. Lunchables), and processed juices (ex. Hawaiian Punch & Cool Aid)

·        Make cooking fun!! Teach them about where their food comes from and how foods are made.

·        For breakfast be sure to eliminate sugary cereals! Plain cheerios and fruit.

*Introduce them to oat meal, fruit, organic cereals, omelets, grits (if you live in the south), bagels with half a tablespoon of cream cheese.

*Limit the table salt.

*Be sure to switch to Organic ketchup due to the high fructose corn syrup in non-organic ketchup.

Snacking:

·        Hand full of unsalted Almonds

·        Unsalted Peanuts

·        Fruit of your choice

·        Vegetables, without any sauce or dressing

* If you eat any dressing be sure to go with a vinaigrette and olive oil base

* Make sure what you have eaten for the day will allow you to consume the dressing or sauce.

*Be sure to exercise

·        Tropical Trail Mix (minus M&M’s or any other candies)

·        Apple slices of your choice and a Tablespoon of organic or all natural Peanut butter.

·        Fresh Salsa not jarred! Goes great with On the Border Restaurant Style tortilla chips.

*If you consume non-organic jarred salsa make a switch to Herdez Salsa. Very yummy!

I hope this blog will help you or others in their weight loss journey.  If you have any amazing recipes, feel free to share them in the comments below.  Don’t forget to “Like” and become a fan on “The Rogue Foodie” Facebook Fan Page.

Thanks for reading my blog

The Rogue Foodie

           

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Flab to Fab; It all starts with you!

                        Jiggly butt, jiggly gut, love handles, bat wings, double chins, muffin tops, and on and on and on. Feeling no relief from your sore aching joints because you are overweight? If so we have the solution, FAT-B-GONE!! That’s right!! A three step solution to all your Fat Burning Needs. First, take our Fat-B-Gone pill; second, exercise with our action packed workout DVD; and third, keep the weight off with our easy fat eliminating shakes. Call us now! This sounds all too familiar, right? ALL LIES!!!

            How many of us have taken a weight loss pill, exercised to workout DVDs, suckered into buying these ridiculous workout machines, joining a weight loss program (such as Weight Watchers or Jenny Craig), drinking slim fast, followed popular diets (such as the Atkins or South Beach diet), joined a gym, personal trainer, etc? A majority of us can say, “I’ve done that,” while relapsing back into the same old routine. Feeling hopeless, depression sets in and the emotional eating begins. The only motivation you have to get into shape is the verbal and physical attacks you receive from ignorant jerks. Or my personal favorite, when the opposite sex prefers you to look like someone they admire. Been there!

            I want to emphasize that you are beautiful or handsome, no matter whom you are. There is HOPE! If you are serious about changing your eating patterns, your activity level, and you’re over all happiness. Stop whatever you are doing and Listen Up! READY?? Here it is:  It all starts with you!! Honestly most of us didn’t wake up this morning and say “Today I’m going to lie around while I engorge my face.” Or if you did, there is something missing in your life other than dieting and exercise. Here are two words to sum up a person’s over all happiness. LIFESTYLE CHANGE. A lifestyle change describes a person’s overall health, happiness, and well being. It brings balance and inner peace within all that you do. It is the proactive decision making you choose in order to make positive changes within your life. The end result is your success to achieve happiness and stability within your life. Digest that for a moment.

            Before I start to dive in on the topic of exercise; First and foremost I am neither a Dr. nor a licensed nutritionist!! I’m simply giving you my opinion and advice based off my own experiences. If you have any health related issues please consult a physician first before any exercise routine. Most importantly before exercising, please drink plenty of water before and during your work out. Thanks! Now that I have gotten that out of the way, here are the many reasons why people choose not to exercise:  motivation, embarrassment, health reasons, not enough time, children, work, school, homework, etc. If you know you are capable of exercising just get up and do it!! Want to know a secret?? You don’t have to run to lose the weight. You can do ordinary things just to lose the weight; such as cleaning house or washing your car. My canine babies Spock and Lexi are my walking buddies when I take them out to the park or simply taking them to potty. If you have human children, it depends on the weather and the age of the child or each child. Not having any children of my own, I’ve heard or seen parents taking their kids out for a stroll in the park. Parents hooking up a wagon like buggy to their bicycle, spending time with their kids outside, using their child or children as weights, going to the pool, have the kids work out with you to exercise DVDs, Wii Fit, etc.

On a limited a budget, joining a gym may not be an option for you. My uncle is the most creative exercise nut I know! He made a lift bar out of a porch swing and created his own little work out area in his room. Within intense cardio, weight lifting, and protein shakes; he has transformed himself from no muscles to Mr. T. He told me that within the last six months his self esteem has sky rocketed after receiving various women’s phone numbers. However you don’t have to be like Mr. T to be in shape or lose the weight. Start with the basics; stretching before every work out, jumping jacks, pushups, wall sits, crunches, leg lifts, twists, circling your arms, suicides, running in place, jogging, power walking, squats, Pilates, etc. 

            If you prefer to exercise in a gym, so many exercise machines to choose from. Tread mill, weight room, a fitness class, possibly an indoor pool, etc. Whether you work out in a gym or at home, a person needs to exercise at least an hour every 3 days. Even if you walked for an hour a day, that is an equivalent to logging onto your Facebook or web browsing for an hour. What if you are at work? Find a way to be more active; take the stairs instead of an elevator or escalator, park a little farther from the front of the building, etc.

            Weight loss pills, are a waste of time and money. My thoughts on Weight Loss pills, nothing but placebos or these pills may possibly ruin your life. Don’t take or rely on weight loss pills!! Weight loss pills may seem like an easy route on a busy schedule.  You may say “ I  have a busy schedule and have no time to work out.” Really? Come on!! You know for a fact that is a big load of donkey crap. Here is a suggestion, write down your entire schedule for the week. For the time you are able to exercise, do it!

            Eating healthier, becoming more active and your overall happiness plays a huge role in your lifestyle change. If you are not happy where your life is going, there is always room for change. Make positive changes in your life; find a hobby, move out of your parents house, move to another place, job hunt, eliminate negative people from your life, become friends with like minded people, find people who love you, people who respect you, people who support you, get involved in a church, get a pet, spend more time with your child or children, etc. Life is tough, stay strong! Don’t live your life miserably, enjoy life!! You only have one life, so get out there and be all you can be. Inspire, bring hope, and inner peace to those who are experiencing the same thing or tough times.

Thanks for Reading my Blog

The Rogue Foodie!  

Just A Pinch Can Go A Long Way

Why does the average American consume 3,400mg of sodium a day??  For flavor of course! “Just a pinch can go a long way” so they say. However, by America’s preferred taste, so can a handful.  Did you know sodium (aka: salt) is one of the main causes of high blood pressure? By all means this blog isn’t meant to scare anyone away from salt, but to reveal salt in a new light.[1]

A person’s recommended daily salt intake is less than 2,300 mg a day. That equals one teaspoon of salt a day. Many people aren’t aware of their daily salt intake. Why should they care? High blood pressure, heart disease, and stroke are all possible consequences. How to change this sneaky cycle? Start paying attention to the foods you are eating each day. This is just an experiment; the next time you go to the grocery store make a pit stop in the frozen dinner aisle. Take a look at the sodium amount on the nutrition label. Most of the time you will find that sodium is incredibly high. Why:  Flavor and preservatives.

After discovering I was sodium sensitive, I’ve found in various labeled “low in sodium” processed foods were either higher in Sugar or higher in fat. Why: again flavor and preservatives. Salt is okay to consume in moderation but you will also need to watch your sugar and fat intake as well. Finding food products lower in sugar, sodium, and fat may seem time consuming and expensive. In the long run it will improve your well being and may even save your life.

Processed foods aren’t only found in the grocery store, surprisingly in restaurants. Fast food chain menu items are PACKED full of preservatives. If you don’t believe me, watch these videos called “Super Size Me” & “Food Inc.”. Also if you are an avid YouTube clip watcher, watch these clips called “McDonald’s Food- The Truth”[2] & “How to Make Chicken Nuggets by Jaime Oliver”[3] After you see these videos, you’ll want to know what are these company’s doing to your body for the almighty dollar!  Fast food chains aren’t only the culprit for selling fast food for the almighty dollar, but also sit down restaurants. For example; most people may think ordering a salad is healthy but in reality your salad dressing, croutons, candied nuts, cheeses, fruits, dried fruits, or any other salad topping is more than likely processed and packed full of salt, sugar, and fat.

Americans are always on the go, time and money is limited.  Like a consumer at a grocery store, many restaurants are crunched for time as well as on a budget (aka: food costs). Naturally they turn to processed foods because these food products are usually pre-cooked. This makes prep time for a restaurant cut in half; there for less time for the consumer have to wait for a quick, cheap, and easy meal. However, is quick, cheap, and easy good for you?? Cheap food may seem like a great deal, but do you really know what you are paying for when you order fast food products? More than likely people don’t take the time to find out or they simply don’t care, but THEY SHOULD!! Parts of bone, bits of innards, watery beef mixed with soy,   bits of leftover meat, food dye (to make it look appealing), high amounts of preservatives, and seasonings (containing high amounts of salt) for flavor. Those are just some examples of the things most fast food chains are doing, doesn’t that sound appetizing?    Seriously, watch the clips I have described and you ask yourself; is quick, cheap, & easy really good for you? If you aren’t persuaded, go buy you a fast food meal, and how do you feel after your body has processed the food? Would you continue to buy fast food? Would you buy fast food every day?  Let me know what you think in the comment section below.

If you can afford to buy fast food every day, you are only buying yourself a one way ticket to the Dr’s or even a $3,000 trip to the ER. Being hooked up to an EKG machine and being monitored by the hospital staff isn’t only embarrassing, it’s scary! I’ve been there! I’m urging more people to start cooking at home and buy more organic pre-made products, like Kashi. If you go out to eat at a sit down restaurant, keep in mind, you can alter your order to however you like. It may seem a little strange at first, especially when eliminating some of the food items that comes with your meal. However In the long run, you are doing yourself a favor! I have raised many eyebrows when altering my order at restaurants, but I keep in mind I’m doing this for my health. When the servers ask me why or how weird my order is. I actually find it offensive, because it shouldn’t matter the way I order something. I’m a paying customer and shouldn’t matter how I want my food ordered. But that is what you will have to deal with, so don’t feel embarrassed. Just think how the hunger will no longer be there and how great you will feel afterwards.

Before I wrap up this blog I would like to settle the myth about Sea Salt. Yeah, sea salt may be more natural than sodium chloride (aka: table salt). Sea salt is natural but doesn’t mean it is healthier for you; actually Iodized salt is. “What is Iodized salt?” You may ask. Salt that contains the chemical element Iodine, which is needed by the thyroid gland in your body.  If Iodine is not present in your body, a person may suffer from an Iodine deficiency called goiter. Goiter is the swelling of the thyroid gland. Goiter is rare in the United States but is epidemic usually in areas away from the seacoast and in countries where salt is not fortified with iodine. However goiter can still occur if Iodine is not present in your diet.[4]

Foods containing Iodine:

• Seafood
• Cod
• Sea bass
• Haddock
• Perch
• Kelp
• Dairy products
• Plants grown in soil rich in iodine

Thanks for reading my blog

The Rogue Foodie!! <3

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[1] http://www.mayoclinic.com/health/sodium/NU00284

[2] http://www.youtube.com/watch?v=j-ljW5YEdao

[3] http://www.youtube.com/watch?v=w2OK6xDd7Hs&feature=player_embedded

[4] http://www.med.umich.edu/1libr/aha/umioddef.htm