Tuesday, Don’t eat anything bigger than your head?

Just4Today, I’m not going to eat between meals and I’m not going to take seconds. Also,  I’ll walk at least 3 miles, take my fiber supplement & eat less than 24 grams (6 teaspoons) of added sugars.

Whew. That’s starting to take a serious commitment just to type out the list!

My friend, Carolyn, at Many Years Young found an interesting article:

Growing by Biblical Portions: Last Supper Paintings Over Millennium Depict Growing Appetites

“We took the 52 most famous paintings of the Last Supper (from the book ‘Last Supper,’ 2000) and analyzed the size of the entrees, bread and plates, relative to the average size of the average head in the painting,” said Wansink.

The study found that the size of the entrées in paintings of the Last Supper, which according to the New Testament occurred during a Passover evening, has progressively grown 69 percent; plate size has increased 66 percent and bread size by about 23 percent, over the past 1,000 years.

Well, lifestyles have changed a lot over the last 1,000 years.  But, I doubt that our routines require us to eat 69% more food than our ancestors! Wow.

I don’t mention portion control in my daily list but, measuring portions is a regular habit. A few years ago Mister measured each type of our bowls (using a measuring cup to fill them with water)  Then he took a group photo of all & labeled the photo with the volume for each.

It’s been very helpful — now we can accurately match the bowl we use to the serving size we plan to eat. We have one set of bowls (gigantic bowls) that has only been used for soup ever since!

I could babble on about our plates and the serving-gourds we use that are actually measuring cups with big long handles but, I’d rather hear about you::

What are you going to do today?  And do you have any tricks for making portion control less painful?

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Monday, it’s time to get going

Just4Today, I’m not going to eat between meals and I’m not going to take seconds. And I’m going to walk at least 3 miles, drink 2 liters of water & take my fiber supplement. Also just to keep things exciting, I won’t eat more than 6 teaspoons (24 grams) of added sugar (indicated by the “Sugars” label on the packaging of prepared foods.

My friend (who may want to remain anonymous) and I have partnered — we both have events coming that make a little weight-loss an appealing goal.  For me it’s getting a new drivers license.  I’d like it if I could report a half-way decent number in the weight column but, even more — I’d like to have just one chin looking out at me from the photo….

Well, a girl’s got to have a dream.  Doesn’t she?

You may have noticed that I took a rather sudden week off.  That time change last week hit me like a sledgehammer — I could hardly formulate a clear thought much less contemplate the meaning of goals/struggle/success that normally gets my blood racing in the morning.

I’m sorry for that.  My only excuse is that it took me as much by surprise as it probably did you.

What are you going to do today & what did I miss while I was gone?

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Friday, Coloring between the lines

Just 4 Today, I’m NOT going to eat between meals and I’m not going to take seconds. I’m going to walk at least 3 miles, take my fiber supplement, drink 2 liters of water AND eat no more than 26 grams of sugar (6.5 teaspoons.)

It turns out that as long as I get to set the rules I am an excellent rule follower. I want to be clear about this — these are MY rules — intended for me.  They’re designed with my specific issues (and weaknesses) in mind. But, the reason for this blog is that A LOT of us have issues and weaknesses that can be addressed more easily if we don’t wait until tomorrow — just focus on them today.

That said, I’ve GOT to tell you that this business of counting to 26 grams of sugar makes controlling treats (which I’ve justified as dessert) a snap!  Little bite-sized candies, Pecan Sandies, homemade Oatmeal Cookies — these are the temptations that get under my skin and crack my resolve in half.  I know their calories but, I don’t care.  Somehow the calories in just one tiny treat seems like nothing when I “get to” eat 1,800 calories in a day.  And magically nothing times however-many-I-want-to-eat is still nothing!!

HA, HA, HA!!! What a laugh!

Well, you probably don’t have that problem but, please bear with me.  Reading that story in Nutrition Action was an aha moment for me – exactly like the moment I realized that I could control 90% of my eating issues by not eating between meals and not taking seconds. My hope is that this aha moment (don’t eat more than 26 grams of sugar a day) will take care of that last 10%.

This is a good time for a new test — I have to renew my driver’s license at the end of April and it would be great to have a nice new weight when I fill out the form!

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Thursday, What I know. I think

I’m at a point in my web design project where the days are blurring together. I’ve been getting up pretty early and working until it’s time to go to my parent’s house to help out for a few hours. Then, it’s right back home to the computer. I’ve barely read a thing — not novels (which is extremely weird since two of my favorite authors have released books in the last month) and not much news.

But, I did pick up this little newsletter, Nutrition Action, Health Letter (published by the Center of Science in the Public Interest). Sadly, not much of their content is online (that’s the main reason I haven’t quoted it here before this.) But in their Jan/Feb 2010 issue they have an article discussing The American Heart Association’s recent report on sugar in the American diet that has turned my world upside down. It’s been two weeks since I first read it and it’s so intriguing I find myself picking it up almost everyday to reread bits and pieces. Because I’ve got to type them (and because re-print permission is restricted) I’m just going to touch on some of the issues discussed:

Sugar Overload, Curbing America’s Sweet Tooth

“The average American swallows 350-475 calories worth of added sugars everyday. (table sugar, honey, agave syrup, and all other sweeteners with calories)”

The article lists & discusses 10 reasons to cut back. I’ve been mostly thinking about #1 ::

“You can’t afford the empty calories”

The American Heart Association based it’s advice on what scientists call “discretionary calories” — that is how much room you have for empty calories once you’ve eaten all the vegetables, fruit, lean protein, low-fat dairy, whole grains, and other foods you need to stay healthy. (It’s like discretionary income that people can spend on luxuries once they’ve paid all their bills.)

Well, duh. Who among us (at least those of us who have to worry about this stuff) doesn’t know that? And why in the world is it such an earth-shattering idea?

It starts (and ends) with the budget:

A typical woman who should shoot for 1,800 calories a day, for example, would need 1,600 calories from vegetables, fruit, lean protein, low-fat dairy and whole grains to get the nutrients she needs.

That leaves 200 calories to spend (like discretionary income) on whatever she wants. “We said, okay half of that discretionary calorie allowance can come from solid fats and half can come from added sugars,” . . . That’s about 100 calories of each.

A typical man should shoot for 2,200 calories a day. He gets about 150 calories to spend on each.

In a sidebar listing the added sugars for a wide variety of name brand treats, they share the magic numbers:

  • For women (limited to 100 calories of added sugars,) we get 6-1/2 teaspoons of added sugar a day.
  • For men (limited to 150 calories of added sugars,) you get 9-1/2 of added sugars.
  • To convert teaspoons to grams of sugar – multiply by 4
  • To convert teaspoons to calories from sugar — multiply by 16

It’s killing me that I can’t reproduce this list of the sugar in brand name treats. It’s so clear and simple, I should tear it out of the newsletter (or scan it?) and keep it with me constantly.

  • Yogurt, low-fat vanilla (6 oz) — 3-1/2 teaspoons
  • Nestea Iced Tea Sweetened Lemon — 10 teaspoons
  • Panera Pecan Roll — 12 teaspoons
  • Starbucks Pumpkin scone — 11 teaspoons

I’ve been struggling with my weight and it’s impact on my health for years. And lately, I’ve been worrying about how long I can manage my diabetes if I can’t keep my weight at a healthy level.

Now, I happen to be REALLY good at losing weight. I’m sure I’ve lost a couple of hundred pounds over the course of the last 30 years. But, the flip side of that (the dark side) is that I’ve gained a couple of hundred pounds over those years too. And all that needless eating, all that extra weight (thankfully, not all at once) has certainly put a strain on my kidneys already.

For the past five years I’ve been really good about not eating between meals & not taking seconds. I haven’t drunk soda pop for over 20 years. I drink 2 liters of water most days. And I walk 3 miles most days. I eat almost all meals at home. And we make those meals from scratch.

But, still I struggle with my weight. Before reading this article, I was very discouraged. My weakness? I get bored counting calories. Or I decide they don’t matter “just today” — while of course they do.

I’m sure I’m not the only one who get’s tired of counting to 1,800. It’s a constant drag. Well this article changes everything and gives us a formula we can easily follow.

We can all count to 6 (or 10)

It’s incredible! Instead of thinking, “I’ve been good all week – I can eat that cookie” – I think, “Is this cookie worth half my sugars for today?” and mostly it’s not. And it’s REALLY helped when I go to the coffee shop with my friend: There is no way in the world I can “afford” to eat a Panera Pecan Roll with 12 teaspoons of sugar!

Of course calories still count — but, this article proves that to control weight we should put our focus on the calories that hurt us the most. And what a sweet surprise that counting them is so easy.

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Thursday, State of the News Report

I’m not going to eat between meals and I’m not going to take seconds.  AND I’ll take my fiber supplement, walk at least 3 miles & drink 2 liters of water.

(the following is taken from my post at The Confluence)

I’m totally thrown off by the light change (if it’s light, GET UP!) and by the fact that I have a job of sorts. I’ve been working non-stop on a friend’s website (and I mean I’ve been working on it from the second I get up until well after mid-night with short-ish break in the middle of the day to help my parents for a couple of hours) Anyway, the days are blurring together and I haven’t done any of my normal things — I haven’t even read a book for two weeks! And I certainly haven’t paid adequate attention to my former obsession — The Great Health Care Debate — or the news.

So, my plan for this morning is to share the news that catches my eye as I get caught up with what I’ve been missing:

This is Alternet’s headline for the story, Obama Adopts Bush Plan to Hide Outsourced Job Data and they aren’t kidding around. They’ve got the headlines for Bush’s plan too. Still theses paragraph from the Washington Post are doozies:

Obama administration plans to close International Labor Comparisons office

Like a scorekeeper for the world, a tiny unit within the Bureau of Labor Statistics tracks globalization’s winners and losers, and the results are not always pretty for the United States. Manufacturing jobs here, for example, have fallen faster since 1979 than in Canada, Germany or Japan. Compensation for those jobs dropped here in 2008 but jumped in South Korea and Australia.

Soon, however, Americans may be spared the demoralization in these numbers: The White House wants to shutter the unit that produces them.

President Obama’s budget would eliminate the International Labor Comparisons office and transfer its 16 economists to expand the bureau’s work tracking inflation and occupational trends. The White House says the cut, estimated to save $2 million, is one of many difficult decisions the president was forced to make to control spending.

As Alternet points out:

In his State of the Union address, of course, Obama called for a massive expansion of the NAFTA trade model into Colombia, South Korea and Panama. So you can bet this announcement by the White House is no accident – it’s preemptive.

Apparently, no matter which party is in power, when bad news hits, the response is bury the news – don’t address the actual problem. – Obama Adopts Bush Plan to Hide Outsourced Job Data

Have you ever wondered why The Chamber of Commerce would be against Health Care for Everyone? In my innocence I’ve always thought The Chamber should be one of the biggest agitators for Health Care Reform — I mean, the benefits to small businesses are almost unimaginable. Silly me, it turns out we’re not talking about your local car dealer or the fabric store on the corner:

Is Taxpayer Money Being Funneled Through The Chamber Of Commerce To Kill Health Reform?

The U.S. Chamber of Commerce, an umbrella lobbying organization for international corporations and big business, is one of the driving forces fighting to kill health reform. In 2009, the Chamber dropped $123 million in lobbying, much of it against health reform, and organized an attack ad campaign against health reform, spending another $100 million. Now, as health reform enters its final stages, the Chamber is gearing up to blanket critical districts across the country with a new series of attack ads.

While the Chamber refuses to publicly list its membership, several confirmed Chamber members are banks which were bailed out by taxpayers and still have not repaid the TARP funds. For instance, New York Private Bank & Trust received TARP funds and still owes $254,892,509 back to the government. Diana Cantor, the bank’smanaging director, is a board member of the Chamber Foundation and wife of Minority Whip Eric Cantor (R-VA), two leading opponents of reform. How can taxpayers be reassured that Cantor’s bank, and other bailed out Chamber banks, are not using taxpayer dollars to fund the Chamber’s anti-reform activities?

And the always enlightening, Naomi Klein has some debunking to do:

Naomi Klein: How Socialism Protected Chileans from Earthquake Fall-out

Ever since deregulation caused a worldwide economic meltdown in September 2009 and everyone became a Keynesian again, it hasn’t been easy to be a fanatical fan of the late economist Milton Friedman. So widely discredited is his brand of free-market fundamentalism that his followers have become increasingly desperate to claim ideological victories, however far-fetched.

A particularly distasteful case in point. Just two days after Chile was struck by a devastating earthquake, Wall Street Journal columnist Bret Stephens informed his readers that Milton Friedman’s “spirit was surely hovering protectively over Chile” because, “thanks largely to him, the country has endured a tragedy that elsewhere would have been an apocalypse…. It’s not by chance that Chileans were living in houses of brick–and Haitians in houses of straw–when the wolf arrived to try to blow them down.”

(snip)

There is one rather large problem with this theory: Chile’s modern seismic building code, drafted to resist earthquakes, was adopted in 1972. That year is enormously significant because it was one year before Pinochet seized power in a bloody U.S-backed coup. That means that if one person deserves credit for the law, it is not Friedman, or Pinochet, but Salvador Allende, Chile’s democratically elected socialist President. (In truth many Chileans deserve credit, since the laws were a response to a history of quakes, and the first law was adopted in the 1930s).

(snip)

As for the argument that Friedmanite policies are the reason Chileans live in “houses of brick” instead of “straw,” it’s clear that Stephens knows nothing of pre-coup Chile. The Chile of the 1960s had the best health and education systems on the continent, as well as a vibrant industrial sector and rapidly expanding middle class. Chileans believed in their state, which is why they elected Allende to take the project even further.

And in the, There’s Nothing New Here Department ::

Exclusive: RNC fundraising document mocks donors, plays on ‘fear’

Democrats would nix healthcare over abortion

Senate rejects $250 checks for elderly

Health Reform: Can the Democrats Cross the Finish Line?

vs

Some Dems are wary of Obama’s final health push

That’s it from my couch — what news caught your eye this morning?

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