Should children go on weight reduction diets?
So, in listening to registered dietician Roberta Anding, she discusses how if you had asked her this question ten years ago she would have definitively said, no. She would have recommended to parents to let children grow into their weight. I have heard that a lot, you might be chunky now, but you are a kid and you will thin out as it is that you go through puberty, once you go through your growth spurt. So, here it is ten years later and Professor Anding reports that her answer has definitively changed to, a yes, because of the magnitude of increasing obesity, children are learning young how to become obese, and so she reports that both children and their parents need to be put on calorie controlled plans. When I think back on my childhood, and my mother recalls hers as well, we were allowed to eat whatever we wanted. There was no real direction given in regards to what food is composed of. So, when you think about it food intake was based on, ‘if you like the taste of it, eat more of that’. So when parents are complaining that their children won’t eat lunch or their teenagers refuse to take a lunch to school, it is interesting to think about what that lunch might be actually composed of. So life’s think about it. Generally it will be composed of; two slices of bread, peanut butter and jam or perhaps a slice of processed cheese, chocolate milk, a pop maybe, cookies, chocolate, or perhaps fruit for dessert, all considered to be a healthy lunch for a child. Yet, when you look at it in a different way, we are really training children to eat mounds of high carbohydrate food, and when they stop wanting to eat that for lunch parents actually become concerned and worried, some even forcing them into picking different high carbohydrate foods in order to meet the daily requirement of having lunch. When I think about high school, I changed my eating time from having lunch at school to forgoing the lunch and just waiting until I came home to have lunch at three o’clock instead, which I now know is very European (in some parts of Europe lunch is at 3pm). Some parents take offence to this because they think that the lunch starvation will cause overeating at three, ruining the appetite for dinner. Either way, what is actually really happening is that food consumption is all based on amount of food eaten during the day, societal expectations that have grown along with peoples obesity, and not based on what food is actually composed of to maintain food health. When I think back about my thin friends, they were the ones that actually really payed attention to the composition of food. Whether they were learning it for themselves or learning it from one another or from their parents, they were paying attention to food composition. I hosted a birthday party and nobody else but me and my family were eating the birthday cake, and we didn’t get why. This was during the time of the thigh gap and short shorts. Normally, when there is birthday cake everyone snorkels it down like there is no tomorrow, but at my high school everyone was starting to dis carbohydrates without me really noticing it. My high school would host a little party for kids who got over 90% averages. The celebration basically consisted of them serving cupcakes or cookies and chocolate milk. The tiny girls would come to the party, but they wouldn’t eat anything. I remember a teacher saying “why aren’t you taking a cupcake? You don’t want to celebrate? One cupcake won’t make you fat.” and the kid replied, “It won’t make me any smarter either.” The teacher was a larger woman, who took offence to the statement yet did not get it.
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The National Weight Control Registry
There is an online research based registry that anyone can sign up for. This registry is for those who would like to participate to celebrate their weight loss, if they have been successful with their weight loss, and subsequent weight loss control. You can take a look at it and read about success stories and sign up yourself if you would like to be apart of the research. This is an American site. Personally I find it very interesting that weight loss is referred to as ‘being a successful loser’. even the tile of the show, ’The Biggest Loser’ is a oxymoron. So what have these researchers learned? 80% of participants are women with the average age being 45. Basically, registry participants actually report following the outline of ‘The Biggest Loser’. These participants report that they; decrease their calorie intake, exercise for approximately an hour a day, they weight themselves at least once a week. 62% say they reduce their television time for less than ten hours a week, 72% eat breakfast everyday. Bottom lining it, participants decrease their calorie intake per day by at least five hundred calories to at least one thousand calories per day by restricting their food intake and becoming involved in activities of exercise, which basically equals increasing walking. Long term effectiveness is reported to depend on how people manage their eating. So where is the best place to start? Based upon this research the best place to start is with your appetite. First, the place to start is to do with the physiological signals that make you hungry and the second place to start is to do with the emotional signals that lure you to food. Understanding and controlling your hunger as well as understanding satiety signals helps you to understand food intake as well as being able to manage balanced weight controlled eating. Once you understand both of these mechanisms you can understand how to start to gin control. The two mechanisms have powerful control over your behavioural, attitudinal, and biological components which are indicators of your need to over eat. Once you understand and gain control of these two mechanisms then you can make the adjustments necessary to be able to manage these components, in order to live at your healthy weight. The key is to be able to move from; always thinking about food to thinking about being in control. This means that you need to reprogram your body. The reprogramming is to do with how you look at food, which in turn allows you to be able to gain control of the other senses of how you smell food, taste food, imagine food. This gaining of emotional control will guide you into a knew way of being. In this way your brain is in control of you and of your need for food, and you will never be famished, never overeat to the point of being uncomfortable and never bounce between those hunger extremes. Instead you will be able to feel the hunger, eat to satisfy the hunger, stop eating, and then move on. What is type 2 diabetes?
Type 2 diabetes is a consequence of diet and exercise. Metabolic syndrome, which we talked about in an earlier blog, is caused by a clustering of risk factors such as; an increase in blood sugar, blood fats, blood pressure, and body fat. Metabolic syndrome is believed to be an early warning sign for type 2 diabetes. So what is type 2 diabetes? It is actually the most common form of diabetes, the body makes insulin but does not use it effectively. Type 2 diabetes can be genetic, yet it is the environment that is actually most important. Type 2 diabetes is becoming an increasing concern in children. Unfortunately there has been increasing levels of type 2 diabetes diagnosed in children, so that is why diabetes is more commonly found in children today a result perhaps of our increasing affluence. In order to be able to prevent diabetes there needs to be a control of calories, control of the amount and type of fat intake as well as carbohydrate intake. I have some extremely good news for you about coffee and alcohol, both are antioxidants and both demonstrate a decrease in the incidents of diabetes. Avoiding being diagnosed with type 2 diabetes is about reducing carbohydrate intake and decreasing that belly fat. Type 1 diabetes on the other hand is to do with people who do not produce insulin, this means that they actually have to take insulin for the rest of their lives because their beta cells are no longer functioning. Type 2 diabetes is also called adult-onset or non-insulin dependant diabetes and is often observed in individuals with an increasing waist size. Type 1 diabetes is also called juvenile diabetes or insulin dependant diabetes. It is also good to recognize that increasing waist size also equals a decreasing libido. Fat around the belly also known as omental fat converts testosterone to oestrogen diminishing the sex drive in men. To keep your libido you need to make sure that your waist size is less than half your hight. So when you are overweight with a waist size greater than 37inches for women and 40inches for men this makes your body less sensitive to insulin, because your omentum fat uses up the insulin so the insulin cant do its job. We mentioned in an earlier blog that cinnamon is a good natural herbal therapy, as it has an insulin like effect. Cinnamon actually enhances the satiety centre in your brain, reduces blood sugar and cholesterol levels, helping to lower blood sugar. Just having a half tsp a day can be helpful. Omega-3 fatty acids also lower risk factors. As well as incorporating meditation to your day has shown that meditation can have a statistically significant reduction of blood pressure and insulin resistance. Something else that’s natural is eating any foods that have the mineral chromium such as; mushrooms, broccoli, green beans, beef and poultry. As chromium aids the uptake in insulin helping your cells to use blood sugar for fuel. Also incorporating into your diet foods that contain magnesium include; salmon, mackerel, tuna, nuts, and leafy greens. It reduces low grade inflammation that can be associated with insulin resistance. Adding some muscle to your body also helps lower levels of blood sugar. Gaining in muscle and losing weight changes the chemistry of your cell membranes so that you absorb more glucose. How does obesity effect the female body?
Apparently, with increased weight comes an increased risk of diseases and ailments such as migraines, especially for younger women who have general body obesity or belly obesity. There is actually a 42% higher risk when obese, of developing dementia. There is also an increased risk of coronary artery disease. For those after menopause there is a 30% to 60% higher breast cancer risk, as well as a 12 times higher risk of developing type 2 diabetes. For those in their child bearing years there is a 6% increase of infertility. Also, for post menopausal women, additional weight adds the risk of fractures and back trouble as well as knee and hip problems and osteoarthritis. There is a higher risk of joint problems all around. Gaining just ten pounds feels more like thirty pounds to your knees while walking, and while taking the steps to go upstairs those ten pounds feels like seventy pounds to your knee joints. Weight gain can also cause conditions such as high blood pressure, heart disease and stroke, gallbladder disease and gallstones, gout, sleep apnea, and asthma. The other cancers that obesity can lead to includes; colon and rectum, endometrium, esophagus, pancreas, prostate, and kidney. I remember when my family was at its heaviest and the skin above my dads eyes started to turn yellow because there was too much fat in his eyelids, he also developed sleep apnea, his skin condition was inflamed to where he was in constant pain, and later he suffered from a heart attack. He also developed gout, was on the cusp of developing type 2 diabetes, had back problems and he had high blood pressure. My mother had a bad case of sciatica, she fell in the bath tub and pulled enough muscle that the doctor at the hospital suspected she had broken her leg, after trying to do pilates. My mom would walk up a flight of steps and puff. She also pulled her back out so many times from that added weight. I had shortness of breath, I could easily pull my back out because of all the weight I was carrying. I was covered in stretch marks, nasty red marks that made me unable to wear short sleeves. My period was out of control to the point where I had to be on birth control to stop it. I’m pretty sure at one point I had it for 4 months straight. Long story short, my whole family has suffered from obesity and each of us has had different health issues caused by it. With the loss of weight, my dad is doing really well now. He has lost 40 pounds, no longer has sleep apnea, is no longer worried about type 2 diabetes, no longer has gout or high blood pressure and hasn’t any back problems. My mom, lost a total of 80 pounds, no longer has any back problems, and no longer suffers from sciatica. The best of all now is that she gets to wear whatever she wants. She has moved on from only wearing black every day to being a fashionista, wearing the most beautiful combinations of clothing and accessories. I am really proud of her. I want to be able to do that too! Valentines Day!
The day of expressing love, flowers, and chocolate. Couples revere it, they get to have expectations from their partner, what will they get me? will I love it? will I have to pretend I love it? will it be better or worse than what I got them?! Singles, like me, are indifferent. (Some singles not like me take offence and post passive aggressive anti valentine statements, but I will get to them in another post.) I don’t really care if I get anything because it will either be from my parents or on the off chance my brother, and because everyone knows I am on the low carb diet, doing this blog, it will most likely be a stuffy and no sweets. This year, for some reason, was different because everyone got at least two things. My dad brought home the usual roses for my mother. My mother and I bought my dad a set of spicy sauce and chocolate turtles, we bought my brother a box of chocolates and a set of Deadpool cups that were so totally cute. My mother bought herself a couple and shirts, and a bag of her favourite candy. I got a lama stuffy, no surprise there, except it has a button that when pressed makes it jump around and twerk. It is by far one of the cutest things I have ever seen. AND by total surprise I received a mug cake. It is a mug that is built for the microwave that has cake mix in it, and when assembled and microwaved cooks a delicious light and fluffy cupcake type thing. So needless to to say, Valentines Day turned out to be a carb overload. Not only with all the sweets but it started off with the dinner my dad made which was a stir fry featuring mango! At first I thought, well, maybe I should just put off my cupcake mug for a later date (what date i don’t know). But we all ate the delicious stir fry, then everyone opened their chocolates and started to share with one another, and of course I couldn’t resist. So, I did what I tell everyone to do, decide when it is appropriate to celebrate, and celebrate away. So I got a glass of wine, made my cake, decorated it with whipped topping, shared it with my family, and had more than just a couple nibbles of everything. It was glorious. And then it wasn’t. After a while of basically binge eating sugar and wine (maybe 2 1/2 glasses) I started to feel hot, because of the sugar rush. I started to feel bloated, because of the carbohydrates. And I actually at some point started to feel ill. I was surprised at my bodies reaction because in the past it would have been a no brainer. “Nothing can survive past this night and if it does my brother is the last person who can have the leftovers.” But I was pleasantly shocked with the ill feeling I had; not only did I not finish my mug cake and give it to my dad, but I also allowed quite willingly for my brother to take the rest of the chocolates. I knew the impact I had made, and I was worried that I would gain ten pounds and not fit into my target dress anymore. I am pleased to tell you that because I have been so consistent with the keto diet that it caught me, I gained nothing! So today is today, the celebration is over, I am back to my normal eating habits. How come two people can eat basically the same thing and yet one gets fat and the other stays thin?
Obesity has a large genetic component. You can identify that when we look at a family. Some families tend to be thin and some tend to be fat. What is really important to note though, is that your genes are not responsible for how much you want to eat and also do not determine how much you do eat. Genes determine how the food you consume is portioned into how much is going to be burned for energy, and how much is going to be stored for fat and also how much is going to be used to build muscle. Genes are responsible for our predisposition to gain weight, and it is our genes that determine how we will respond to carbohydrates. It is our genes that determine how much insulin gets secreted in response to our carbohydrate intake as well as how sensitive our lean and fat tissue is to that insulin. Some of us can pack into a carbohydrate rich meal and without any effort at all burn off all those calories eaten. Others respond to that carbohydrate rich meal by stashing away those calories into their fat tissue. Unfortunately, in this case, the carbohydrates eaten will motivate you to eat again, and again and again in the same way, and so those carbohydrate rich meals become a lifetime of repetitive carbohydrate intake that becomes a roller coaster of non stop eating. This repetitive cycle happens because of those increased insulin levels. Researchers have found since the beginning of the 1930’s, that if your parents are fat you are more likely to be fat and if your parents are lean, you are more likely to be lean. This is due to body type. So, when you look at any family, it is easy to see which members of the family have the same body type. My mom remembers looking at the family that lived across the road, and she was able to identify how the father and daughter had the same body type, while the mother and son, the exact opposite. When I look at myself I can see that I have my dad’s body type and my brother and and mother have the same body type. The truth is though, that you and I can overcome this genetic component by paying attention to how we manage our carbohydrate intake and, how we respond to it. We can make a change and take hold of these genetics. We can overcome them by adapting a new way to look at food. We are not as tolerant as those that have a tolerance to carbohydrates, and that is ok. It just means that we have to look at our food intake differently and know that there are certain foods that have to be avoided, if we want to maintain our health and well being. Have you ever added hot peppers to your food?
My mother actually grew up with no hot at all in her food, totally bland, no addition of sauces, and no addition of dressings. And then one day, she met my dad, who loves hot food. And so what happened over time, was my mother got used to the addition of spices and sauces and dressings. She hasn’t built up the capacity to manage heat as much as my dad, but she can handle some now. Me, on the other hand, I grew up with spice. Every meal was some level of spicy and if my mother protested, the spiciness was judged by being met with my dad’s annoyance and a question such as, “Emerald, you like it don’t you?” Which I would say yes, which was met with my dad’s approval, and long story short, I like spicy food. I put Sriracha on my shepherds pie tonight and I gotta say, it was great! The burning on the tongue and lips is what my mom can’t stand. It says to her that something is wrong, there is something to be afraid of! And so she immediately stops eating. My mom actually found a tiny hot pepper in the olive jar, took a small bite, and got upset when her lips started to tingle, she blamed me for sabotaging her olive time. Bottom line, your ability to handle spicy comes from your upbringing, being open to knew things, and the ability to emotionally be ok with the feeling that it gives you. So, what is actually really interesting is that there is something in hot peppers that actually gives you a feeling of euphoria. There is something called capsaicin that can give a feeling of a ‘high’ like a drug, because the burning on the tongue can cause an excitement in the brain. This excitement in the brain results in the excretion of endorphins which can give you the feeling of a ‘high’. The other important factor is that there are therapeutic benefits of ingesting hot peppers. What are these therapeutic benefits? Chilli peppers can; loosen up chest decongestant, and is an anesthetic to kill pain. This is due to the capsaicin contained within the chilli. There are a number of different types of chilli’s; hot, mild and sweet. Chilli’s can be minced, chopped, spiced, fried, boiled, and grilled. They add flavour and colour and texture to your food. Up until 20 minutes after eating spicy food, the chemical capsaicin aids in weight loss, as it heats up the body and speeds up the metabolism. Capsaicin is actually added to most weight loss pills and supplements. It’s important to identify whether you can manage the hotter, milder, or sweeter versions. Hot chilli’s are; cayenne,jalapeño, yellow jalapeño, Serrano, poblano, habaneros. Mild chilli’s are; Anaheim, green chilli, pascilla, pepperoncini, and ancho. Sweet chilli’s are Hungarian chilli, red chilli, and mulato. So it is important to recognize that when adding the sweet variety of chiles that you are actually adding a huge amount of carbohydrates. So they are actually really not an option. It is thought that eating spicy foods boosts the metabolism, makes you sweat and helps in burning fat, calories, and helps in weight management and the overall weight loss journey. Okay! So I am pretty sure I am the happiest girl on the planet right now.
Unless there is a girl out there who fit into her goal dress AND won the lottery on the same day, chances are, I am the happiest girl. And yes you did read that right! I fit into my goal dress! So the story is, I actually made that dress when I was in high school and I had an affinity for sewing and 1950’s dresses. The biggest size I could find for the free on line pattern was a size 16. At the time, I was a size 22. When I made the dress it was secretly my goal dress but for the mean time my mom got to wear it. I think it was in grade eleven that my family started the Atkins diet so my mother quickly shrank out of the dress, and I was finally able to put it on because I lost 60 pounds! I believe that was around 2015/2016 -ish. Unfortunately when I went to college I gained 30 of those pounds back. Now that college and university is over, I am starting to get my life sorted out again, and I am happy to say that I have lost the 30 pounds I had gained. SO 60 pounds in total! That’s pretty cool. Now with all this being said, I can fit into the dress, but I think I will need to lose maybe another 10 or 15 pounds to actually feel comfortable in it. But I am still extremely happy because the last time I put it on, which was a month and a half ago, the zipper was around six inches apart at my waist and impossible to zip up. Now I know what you are thinking, “what are you going to pick for your next goal weight outfit!!” Well, I can safely say that I have enough shirts, jackets, pants, you name it in my closet that are still tight on my arms, bust, tummy, hips, you name it. Also, a note on goal clothes. I know how exciting it is to be able to fit into a certain size, or waking up and finally being able to do up those pants you bought a year ago in the wrong size by ‘accident’. But in reality, goal clothes are not a good motivation, or at least they aren’t a good enough motivation. I think that they can only serve they’re purpose as weight ‘markers’. If you are overweight and want to make a change, finding a bikini that you would love to wear, hanging it on your door, and looking at it everyday will only serve the purpose of “look how far I have to go.” Instead of having the goal of something that you can achieve slowly, like “my goal is to fix my dependancy on food”, or “My goal is to cut out bread for this month and then the rest of the carbs the next month.” It needs to be something that you can constantly keep and eye on, feel accomplished, and know that you are doing a good job. I lost six inches off my back, but can you really tell? Sure, if you show a before and after picture side by side. But do I feel smaller? Not really. The only way I know I am losing weight is because of the scale. If I had an extreme weight loss clothing goal like a bikini or size 4 short shorts or something, then I wouldn’t be the happiest girl in the world. I would be the girl who made an awesome achievement but can’t acknowledge it because all I would see is how far I still have to go. So! I am super happy with myself. I am going to continue because I know that I do have more to go. And most importantly, I know that I AM SUCCESSFUL AND ACCOMPLISHING EVERYTHING! Weight Loss Strategies
I have heard of so many people taking on different diets like; participating in weight watchers, Bernstein diet, 52 diet, kept diet, vegetarian diet, vegan diet, juicing, cayenne pepper tea diet, grapefruit diet, cabbage soup diet, etc. etc. etc. And then there is the other side which consists of gym memberships, personal trainers, coaches, and work out DVD’s etc. etc. etc. The difficulty with all of these diets is that they are based on restriction, every one can restrict for a period of time. The difficulty with all of these ‘training regimes’ is that the motivation only lasts as long as you are motivated, (or you run out of money). However, the trouble is that once the goal is attained, 95-97% of participants on these diets and work out routines, want to get back to their usual lifestyle. In order to effect weight change you have to reduce calorie intake and increase energy expenditure daily, forever. The challenge for anyone is how they are going to maintain focus on how it is they are going to manage remaining at their goal weight. The Extreme Weight Loss Boot Camp with Chris Powell, is a good example of this. Chris sets weight loss goals for every 90 days, he follows the person for a year, and tries to intervene as the person goes slowly back to their usual life style. There was one episode where a man had lost something of around 200 pounds, and at the end of the weight loss show they were celebrating and rejoicing how well he had done. Then after the credits they showed the successful participant a month after, stepping on a scale at home and he had gained 20 pounds. He stated “I guess you have to keep it up.” The actual real goal is to develop a lifestyle for successful weight management. It is actually the healthy lifestyle behaviour patterns once developed, that have a better chance of taking hold. This means that you have to learn how to cope with stress, deal with emotional dis-regulation, and change the mental image you have of your body (body image). Dr. Laurie talks about how the real topic is about eating habits and the behaviours of food. We all develop a practiced pattern of how we live with food, so we have to reframe the way we think about ourselves in conjunction with ourselves and food in order to improve our food behaviour. When people take on one of these diets and/or personal trainer regimes, motivation has a tendency to last as long as the effort is rewarded. However, if the pain of restriction is greater than the reward of the pound loss or if there is no reward for effort or work put in then motivation quickly wains. Such as when there is a plateau of weight loss the resulting negativity will overpower motivation, and life as usual will resume, old behaviour patterns will return. The Emotionally Focussed Eating Program combines two key components, one is understanding of the food that you eat, the other is dealing with the emotional component. The difference between the smoking sensation program (which can be attained within as little as one session) and the Emotionally Focussed Eating Program is that we need to be able to understand our food, reframe behaviour as well as remove our emotional attachments, managing food is a completely different arena than removing a bad habit such as smoking. You don’t need to understand your cigarette, you do need to understand your food. 4 Golden Rules
At the heart of healthy eating are 4 golden rules. Golden rule #1 When you are hungry, eat! Starvation only cues your body to go into survival mode slowing your metabolism. So, when you maintain healthy eating by knowing when you are truly hungry psychologically and physiologically, you are telling your body that there will always be enough food. So, what is true hunger? Hunger increases gradually and it is a physical feeling in your stomach. But how do you recognize when it is true hunger? Think of a time that you were actually really, really hungry. When I think of a time that I was really hungry it was during Christmas, after I had eaten the giant turkey dinner. My stomach had expanded and within a few hours I could have stuffed down a box of chocolates. On the hunger scale I would have put that as physically faint and ravenous. The goal is actually not to allow yourself to get to that point, because if you allow yourself to get to that point, then any food item to fill that ravenous hunger is going to be up for grabs. The goal is to stay within the ‘fairly hungry, slightly hungry, or neutral’ range on the hunger scale. Emotional hunger is hunger that is triggered by anxiety, or emotional pain that can either be at a conscious level or subconscious level. Both can be based in the avoidance of bad feelings or the desperation for a good feeling. The goal is to pay attention to the reason behind your need to eat and whether there is actually something else that you need to be doing in order to satisfy your “hunger”. The truth is when you feel the start of moving to neutral to slightly to fairly hungry on the hunger scale, it is important to let your body know that you are not going to starve it you are going to low carb it. (new slogan, what do you think?) Golden Rule #2 Eat what you want. The truth is, when you decide that you are going to be embracing the new lifestyle of low carb you are not depriving yourself. You do have the option of eating all or any food that you like, you are not making food forbidden, what you are doing is making food a choice, you are choosing when you would like to and how much you would like to eat high fat, high sugar foods. You will quickly realize that you can eat them when special occasions call for it. The key is that the very next day you get to go back to your healthy eating behaviour. The reason you will do this is because you are making food intake a conscious effort, even when presented with mounds of sweets, you eat what you have in mind as an acceptable carb amount. When you do this your body is not trying to rescue you from starvation subconsciously, with an emergency energy fix. Golden Rule #3 Eating Consciously. Writing down what it is that you eat everyday until you memorize what food actually really consists of, means that you are making your food intake a conscious effort. That means you are actually really focussing on your food intake. On the other hand, when you eat unconsciously (emotionally) you are unaware of what you are eating, how much you are eating and your bodies natural weight control system is offline. So, when you are forcing yourself to memorize exactly what it is that you are eating during the process at the start of the Emotionally Focussed Eating Program, you memorize the composition of food. After that, when you eat, even when you are watching TV or having a dinner party or sitting in class or at a buffet, your brain will kick in, identify the components of the food and options at hand and tune in to your bodies natural weight control system, keeping you and your food intake controlled. Golden Rule #4 When you have had enough, STOP. It is so easy to take that second helping, second plate full, second scoop of veggies, because you have eaten quickly and the signal of being full has’t kicked in yet, or you feel obligated because there is a leftover or because you are the first one finished at the table. So, before you take that second helping, stop and identify the carbohydrates in that second helping. For example, chilli is fantastic. Chilli is fantastic for one ladle scoop full and it is SO easy to go for that second ladle full, chilli is yummy, warm, inviting, and is also composed of 30 carbohydrates. One ladle full is your entire carbohydrate intake for the day. So that means you now have a choice, take another ladle full and overeat, over-carb, over-calorie, or move on to another food item that fits the bill for your carb intake for the day. Follow the four golden rules and you will be golden. |
Emerald HillOn the quest to lose 50 pounds in a year. Can she do it? Only time will tell....with the help of this blog. Archives
October 2019
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