the weight loss papers

I got an interesting email yesterday about candida and how it can cause problems with losing weight. I have heard of candida causing such issues before but this article really got me thinking about my own weight loss issues over the past several years and I think perhaps candida overgrowth could be a major contributor.

Now, I haven’t asked permission from the author, so I’m not going to quote his article or anything but I will paraphrase what he recommends if you think you could have this problem. Recognize that I am not an expert and if you choose to follow these suggestions, you do so at your own risk with no warranty of any kind from me. I have not (yet) tried these suggestions, however, I will be in the coming days and will report any progress here.

So . . . the first thing that is suggested is that you do a cleanse to rid your body of the candida and get it functioning again. He recommends a vegetable juice cleanse of fresh, juiced veggies and says this should be done for at least 10 days and a maximum of 30. If it’s difficult for you to do nothing but fresh squeezed veggie juice every day, try 2-3 times a day and eating normally the rest of the day.

It’s also recommended to stay away from all sugars including honey, fructose, molasses and such and especially to stay away from foods like cakes, candies, sodas, fruit juices and the like. He does say using Stevia is ok.

You should also avoid white starch foods like white bread, cakes, white pasta, white rice, potatoes and etc. Whole grain flour is ok in moderation as is brown or wild rice and whole grain pasta.

He recommends no dairy products, though eggs are fine. Which actually makes sense because whomever said eggs were dairy products in the first place, must not know much about animals.

Then he says to increase your essential oils like omega-3. You can use fish oil, flax seed oil, borage or evening primrose. I used fish oil and flax seed myself though I have to be careful with the flax seed as it tends to upset my stomache. One tablespoon or 3 capsules daily is the suggestion.

Also increase your acidophilus intake or add it to your diet if you’re not taking it. He says to use it both after breakfast and dinner daily. Now, one can find these in good yogurt which is what I usually do but since that’s dairy, I guess I’ll have to get some supplements or something. Although I heard elsewhere that yogurt is ok in moderation as long as it does contain the probiotics and live cultures. So, it’s a toss up, I guess.

Anyway, I look forward to seeing how this works for me. If you try it, let me know how it goes.

~ Annie

One of the biggest things that has made a difference for me is ensuring that I drink enough water every day. Although the amount one should drink per day is disputed by doctors and other health experts, I’ve found that drinking at least four or five 32 oz water bottles full is about right for me. Personally I think it varies from person to person and what might be right for one, may not be right for someone else. So, experiment and see how you feel.

When I first started drinking that much daily, I went to the bathroom an awful lot! And this continued for a few days until my body got used to it. I also noticed that drinking bottled water did NOT help. I always went to the bathroom a million times a day no matter what. I eventually found out the bottled water isn’t all it’s cracked up to be.

It wasn’t until we put a filter on our water line at home that I actually started feeling refreshed and hydrated and going to the bathroom less. I also noticed that my puffy ankles and stuff finally went away. Contrary to popular belief, you don’t retain water because you have TOO much, you retain it because you don’t have enough. And your body is trying to hang on to what it has.

This is the same thing with fat, actually - it’s the reason “starvation” mode diets don’t work. Your body hangs on to the fat because it thinks it’s’ not getting enough. The key is to eat regularly like I noted in some of posts previously - that’s why I started eating 5 small meals every day instead of the “normal” 3 that the FDA harps on.

Tomorrow I have a couple of recipes to share, one of which is my 10-grain bread recipe. I use a bread machine so if you don’t have one, you might have to adjust a few things but you’ll be glad you did because the 10 grain bread is delicious!

Bye for now,
Annie

It’s been my experience that shopping is often the bane of weight loss and healthy eating. There’s so much junk out there, it’s difficult to shop efficiently and effectively. And I’m sorry to say, you can’t always trust what the FDA says about whether or not something is good for you, either.

Shopping is one of my biggest challenges. Over the years, I’ve learned to be diligent in checking food labels, keeping up to date on what “filler” ingredients are harmful and which ones to steer clear of. I’ve learned to buy organic and natural foods as much as possible.

You probably know that food affects your waistline, but did you know that food affects your mental health as well? Studies have shown that children diagnosed with ADD/ADHD do much better when they follow a diet that eliminates processed foods, sugars (including high fructose corn syrup) and foods with naturally high sugar contents (like apples and apple juice). If this is true for such children, wouldn’t it be possible that it’s true for adults?

And studies have shown that people are getting heavier a lot younger than they used to as well as that diabetes is growing rapidly - even in children. Do you think all of these things could be related?
Frankly, I wouldn’t doubt it. How could they not be? This means that it’s in your best interest to not only watch the carbs, the fats, the calories and such but also pay attention to ingredients, specifically fillers like high fructose corn syrup, “natural flavors” and additives like MSG.

I don’t always buy organic or natural foods but I do try to balance those with other things I’m buying. I do not buy soda and other sugary drinks, chips, candies, donuts, ice cream or other treats and I seriously watch ingredients in things that one would think would be good for you or at least things that aren’t generally considered junk - bread, cheese, oatmeal and some convenience foods. Often, these are laden with exactly the stuff we’re trying to stay away from.

Paying attention to organic and natural foods is critical too. Not all of them are what they claim to be. In fact, did you know that many of the products touted as organic or natural are owned by parent companies like Coca Cola and others? What do you really think goes into those so-called “natural” products? How are they processed? Are they processed in the same facilities where the “junk” food is produced? It’s possible, I’m sure.

One of my favorite natural brands in Bob’s Red Mill. They have all kinds of grains from quinoa to couscous to 10 grain cereal. Flour like wheat, gluten free, rice flour and many others. Their line of products is pretty broad and I can usually find something equivalent to other brands. (I’ll post my modified version of their 10 grain bread later this week. It’s very tasty!)

I also tend to buy products aimed at the vegetarian market because they often have less filler ingredients and crap in them than their counterparts.

What is your experience with shopping? Do you find it difficult to shop well?

One of the dilemmas I often have is deciding what to eat. Honestly, I’m a pretty picky eater mostly because of my allergies but still, there’s just some things I really don’t like. My likes and dislikes have changed a little over the years - for example, when I was a child, I didn’t like spinach though I do like it now and we tend to eat a couple of times per week. Fortunately, my husband is not as picky as me so I don’t have to worry about that.

Here are a few of my favorites -

• Lemon and spinach couscous with tuna
• Spinach with cucumber salsa, green beans, garlic and tuna
• Black bean soup with tomatoes
• Broiled salmon with broccoli, carrots and wild rice
• Lentil soup with a slice of homemade 10-grain bread

As you can see, I eat an almost vegetarian diet. We only have red meat about once a month anymore. But the real key here is the portions. I’ve been following a general rule that one should eat a half cup of protein and one cup of vegetables per meal. That’s really easy to figure out and if you’re eating 5 mini-meals a day, it’s quite filling. And a cup of vegetables is a LOT more than it sounds like. The second key is combining the right foods together but generally, this half cup of protein and one cup of veggies is quite doable for me most of the time.

Now, my kids won’t eat salmon or spinach so I usually prepare 2 meals - one for my husband and I, and one for the kids. Well, actually, usually just the protein portion. I’ll fix chicken for them and salmon for us and the same vegetables for everyone. Since I usually make 2 or 3 different vegetables at a time, everyone ends up with something they like.

I’ll post recipes of some of my favorites soon, probably on a separate page just for recipes only.

Really, the truth of the matter is that I hate eating. I like cooking but eating is a pain. I’m the kind of person who could go hours without eating something and not notice. If I had my way, I’d never eat. It’s just a bothersome chore. And that’s’ probably why I’ve had trouble losing the last 30+ pounds - I forget to eat so my body keeps hanging on to the fat because it’s gone into “starvation mode.” I think that’s why eating 5 small meals works so well for me . . . it keeps me fueled and helps my body realize it doesn’t need to store the excess - it can just get rid of it.

I like that a lot!

~ Annie

Is there value in meal planning? Should one plan meals weekly? Is meal planning really all that helpful? Does it work for people who are losing weight?

And the answer is . . . absolutely!

I’ve never been much of a meal planner even though friends and family have been telling me for years that I should give it a try. Well, sure I tried it a few times and didn’t stick with it for long. Something always hijacked my good intentions.
But back in January I began doing it again. Mostly for the kids because they were always asking what we were having for dinner or lunch or whatever. Or if they could have a snack. So, I created a menu template for the week broken down into breakfast, lunch, dinner and snacks and it’s really working well. Not only do I not get the nagging of what’s for dinner, but the kids know exactly what they can eat and when. It’s helping cut down on our grocery bills too which is a huge plus with 6 people in the house!

It’s also a great thing for my husband who is not always that good at deciding what (and how!) to cook. On days that I have homework and need the extra study time, he can now go into the kitchen, whip out whatever is on the menu and make dinner. Of course, I’m still stuck with lunch and what-not since I’m home with the kids during the day but it’s so much easier. It’s taking a lot less time to fix meals and it’s easy to shop, too. I find I don’t buy things that aren’t on my list anymore. That’s a bonus for more reason than one.

So, try creating a weekly menu plan. I will be uploading a PDF copy of my sample menu that you’re free to use if you like. I’ll try to do that by Wednesday this week.

It’s off to bed now, though, because I’m extremely tired already.

~ Annie

UPDATE - Here’s the template - Weekly Menu Template

It’s in PDF format so you will need Adobe Acrobat Reader to open the file. It’s probably already on your computer but if not, you can get it from Adobe.com . Enjoy!