Sugar and Obesity!

Hello, and welcome to another Healthy Tips on Tuesday post. October is Obesity Awareness Month, or improve your Metabolic Syndrome Health Marker if you prefer. You will find two videos below. I urge you to watch them both. Remember not only fat people have Metabolic Syndrome, and not all Obese people do either. But, if you are on a weight loss journey you simply can not ignore sugars.

Why can you not ignore sugars if you are on a weight loss journey, especially added sugars? I will give you some examples below, and what to try to limit your sugars to, to lose weight. Please note if you are a Diabetic this could be dangerous for you. Please talk to your doctor about Carb control, rather than sugar consumption.

Here is an example. When I look at a box of pasta, which is high in carbs, it only has 2 grams of total sugar per serving, zero of which are added sugars. The same thing with a baked potato, not sweet potato though. A baked potato has only 2 grams of total sugar, per potato, and of course none are added sugars. I used those two examples because pasta, and potatoes, are the arch nemesis of many weight loss diets. Pasta, enriched pasta especially, is a good source of nutrients, as are baked potatoes.

Now, the evidence is mixed on whether added sugars cause Obesity or not, or at least that is what the sugar industry say. I think the evidence is stark. Since the 1980’s when Obesity really started to take off, is when Americans started to eat more processed, readily available, easy to make meals. Watch the videos the stats are right there.

Quitting sugar is hard. It might even be addicting, read my post on this topic. My research shows that discretionary sugar may be the very reason you can’t lose weight. Wait, what? Discretionary sugar, what is that? After you have consumed all of the nutrients your body needs for a day you might have discretionary sugar left to eat in your day. WTH! That sounds horrible to have to try and track, understand, or even care about. Here is an easier method. For women you can eat up to 50 grams sugar, total, in a day, only 25 grams of that 50 should be added sugars. For men just double it. One thing to be careful of, though, is like for me I drink a Welch’s juice that does have sugars, but they are not added sugars. This does not mean I can drink as much as I want. I add only a small amount to my regular water to add flavor. Most processed foods, even organic processed foods, will most likely have added sugars in them. For me, right now, I am not focusing on the total sugars, but rather the added sugars. I am tracking that, ok only 1 day so far, to see if I notice any difference in weight loss, and more importantly waist circumference, as that is actually my goal. It is going to be tough to stick to 25 grams today, because it is family cookoff challenge night and I have to eat two sandwiches. But, I think the bread I bought will be OK. Yesterday, my tracking app said I ate 59 grams of total sugars, but I didn’t keep track of added sugars. But, I still lost some ounces when I weighed myself this morning.

I will be looking more into this sugar topic in upcoming posts, especially in relation to Diabetes, Cancer, Heart Disease, and Alzheimer’s Disease.

Disclaimer

Sign up for my Mailchimp newsletter!

Processing…
Success! You're on the list.

Why Should You Care About Obesity?

Hello, and welcome back to another Healthy Tips on Tuesday post. If you have been reading along then you know that for the month of October I am discussing Obesity. This is the third post on that topic, so please be sure to read the other two, as I don’t intend to repeat myself for each new post. You can just type obesity in the search bar and all posts on this topic will come up. I have done others, previously, before deciding to focus on it for a whole month. If you are triggered by this content, please stop reading now.

So, why should you even care about Obesity? About 70% of Americans are overweight or obese. That is a pretty striking statistic. Obesity is a risk factor for many chronic diseases, but the big 3 are Diabetes, Heart Disease, and Cancer. Of course Obesity causes lots of inflammation, chronic pain, decreased mobility, body image issues, and other non disease type illnesses. Obesity also causes a strain on the health industry costing billions of dollars a year. Loving your body is awesome, but trust me there will come an age in your life, where being Obese is most likely going to be more of a burden than you want, or intended.

There are two types of body fat, subcutaneous fat, and visceral fat. Visceral fat is by far the worst fat, and even thin people can have it. That is one of the reasons the BMI is not a perfect tool, but it is a tool none the less. I watched a ton of videos to find the ones that I think explain the difference between subcutaneous fat, and visceral fat, plus how to possibly tell if you have visceral fat. If your body is shaped like an apple, chances are good you have both types of fat. If you are thin, but have a little pooch belly chances are good you have visceral fat. You may not even be considered obese, and still have lots of visceral fat.

Watch the short videos below to learn more about why you should care about Obesity, visceral fat, and subcutaneous fat. Please note I am not promoting the Paleo, Keto, or Carnivore Diets. They are ways to lose weight, but I think there are other options. If you choose to use them please be under the supervision of a doctor, especially if you have CKD.

Disclaimer

Sign up for my Mailchimp newsletter!

Processing…
Success! You're on the list.

it’s a new day. Are you ready to tackle your health goals?

Updated 8/5/2021

As I mentioned in previous posts I am revamping my coaching plans. I do this yearly to consolidate the plans and make them more targeted. As I continue to learn and grow they become better. I am also editing older posts to add my Mailchimp newsletter option and update any necessary info. This all takes a lot of time and new posts may be only weekly for a bit. I am looking at other options as well, such as creating some videos, especially for cooking with CKD. I think a lot of people just don’t know how to cook, or don’t think they have time to cook. I would say cooking and preparing your own meals is the #1 way to prevent and or get chronic diseases under control. Be sure to sign up for my newsletter so you never miss out on any posts. I am also working on different freebies for newsletter subscribers and special offers. I have tons of handmade items from my closed Etsy shop, just too time consuming when trying to get this going, and I may do some monthly contests for subscribers.

What does the It’s A New Day Plan look like? It’s a new day, and it’s time to meet your Health Goals, via tackling your goals head on and creating new healthier habits.

1- You can purchase the plan using the Paypal button below. You must live in the USA, at this time to be a client of Health Buddy Melissa. I need to read the laws of other countries before I can take that task on. You must be 18 years of age, or older. Please note my Paypal is old, and verified. I have had it for like 20 years. It is in my husband’s name, but it is completely mine. Once I receive notification of payment, within 48 hours I will send you a welcome email with an intake assessment for you to complete. All of my business emails are through Google Suite and are secure. If you use the contact form or leave a comment that goes to my Yahoo email. In your welcome email you will receive dates and times that I am available to review your intake assessment. You will need to choose one and put it in the return email with the intake assessment form. After I receive that we will meet via email, text, or via a phone call for us to review of your intake assessment. I don’t do video chats at first. You will need to decide the format. You will need to be on time for the assessment review. I will wait no longer than 15 minutes. The assessment review is completely free. You will have 48 hours after that to decide if you want to work with me to reach your health goals. If you decide yes we will proceed to the next step, if you decide no, your money will be refunded to you. All new one on one coaching customers must begin with the It’s A New Day plan. Your 30 days begins at the time of your first coaching session.

2- After the meet and greet, if you decide to work with me I will then send you a calendar of available dates and times for you to choose your coaching sessions. You will also receive privacy forms and a user agreement that will need to be signed and returned prior to the first session. Be sure to read the user agreement, which is your contract to do business with Health Buddy Melissa, carefully. It will contain all of the fine details.

3- You can choose between 1 session a week, 2 sessions a week, or 3 sessions a week. The prices for each will be outlined below. The sessions are done via email, phone chat, text or Instant Messenger. You will need to decide your platform. The very first session is where you will decide what goal you want to start with. Some examples could be better eating habits, better sleep, exercise, weight management, stress relief, pain relief, quit smoking, learning to cook, menu planning, time management, better food choices for your chronic illness, blood pressure, cholesterol, gut health etc. I will send one reminder before each session for your upcoming session. It is your responsibility to show up and be prepared for your session. Each session is 30 minutes long. It is your responsibility to respect this time frame. I can be flexible with dates and times because I also work out of the home 3 days a week. I understand not everyone can do a Monday to Friday 9-5 coaching schedule.

4- At the end of the 30 days, whether you have showed up for all of your sessions or not, the plan will end. You will be given the option to renew for another month, or terminate services. If you join my mailing list, below, I frequently offer savings on my coaching services. My target audience is middle aged women and men. If you would like to ask questions prior to purchasing a package, please use the contact form under the image. The questions will go to my Yahoo email.

Disclaimer

Processing…
Success! You're on the list.

is society obsessed with body size?

Welcome to Monday, and February! I hope everyone finds themselves well on this freezing cold day here in Florida. I am seriously starting to think I really don’t live in Florida.

So, what do you think, is society obsessed with body size? I say absolutely and if you watch the video below you will see that throughout history it always has been. However, what makes it different now is social media. 24 hours a day, seven days a week people can post their likes, dislikes, judge, give rude comments, project from their own flaws onto others, etc. A lot of what society has found body size attractive through the years has been based on men and their fantasies. Why would women care, especially after the Women’s Movement, what men think of how a woman should look? But, it is way beyond that now. Women are shaming women now, both for being too thin, and too fat. Why are women doing this to other women? Is there a shortage of viable partners that we have to cut each other down based on our opinions of what is attractive, beautiful or perceived health? The fact that we have all these hours in a day to bring people down, rather than raise them up, doesn’t say much for society and productiveness. But, I think it goes even farther than that. People do this in part because there is the potential to get attention and also to make money. Now people don’t have to look at it, obviously, but there is a kind of addictive behavior attached to social media it seems.

That brings me to a question posed to me on Pinterest. I get interesting messages both here and on Pinterest. Most of the time they are spam, or strange men looking for some kind of strange relationship that has nothing to do with Health Coaching. That is another good question to ask. Is any attention better than no attention? I don’t know I have to think about that one. So, I was asked why do I want to lose weight? I am still not sure exactly why they were asking as that was all the question was, in reference to my Lose Weight With Melissa subscription plan. Maybe they were going to refer me to some product they were pushing to sell I don’t know. First of all let me say that plan is meant to be encouragement to anyone struggling with weight loss, or who has CKD and wonders about losing weight. What works for me may not work for others, but it also might. It might give them the encouragement they need to begin a weight loss journey. It may help someone to see that one on one coaching may be a better fit for them as well, to lose weight. 1- I am not body insecure. Yes, I have some jiggly bits that I would like to see go away, and that is why I set exercise goals. 2- losing weight is so much more than body image. I choose to lose weight because actual studies with facts show that losing weight can improve my kidney function. Since a main goal of mine is to get back to stage 2, losing weight is a huge part of that objective. 3- Actual studies with facts show that anybody who is obese has an increased risk of chronic diseases in their future. BMI is not a perfect tool, nor is it meant to be the end all be all to measuring someone’s overall health. But, it is a tool, and a good tool. It is a frustrating tool as well, especially since most doctors do not even consider other tools in the shed to monitor overall health. I can understand that frustration that many people have. 4- I find most people don’t want to know truths and facts they want to feed their denials and fantasies instead. 5- Eating real food and changing our eating lifestyle is a major goal for me and my family. 6- I have no interest in people promoting Fad Diets, herbal pills, or other whacky weight loss gimmicks to me, or my readers. I work in facts and I know that real sustainable weight loss takes time and effort. It is a marathon not a sprint.

No one likes to be body shamed, told they are fat, or too thin. Neither do people like to feel they have to answer for every single decision they make in life. I suppose some people like that or they wouldn’t put their personal life out there for the whole world to see. Having a weight issue, whether too much or too little, is hard enough on the psyche as it is. Unless you are an expert on the topic, which most people are not, then you are just passing your opinions, beliefs and projections onto others, then you should probably just say nothing and worry about your own issues. We all have issues, by the way. whether you believe it or not. If you think you are free from flaws then that is an issue. On the flip side no one likes to be told they are ignorant, or stupid. None of these tactics work for most people. You have to approach these things with love, kindness and actual facts. Then you have to provide a way forward that will actually help. If you can’t offer that, or you only offer things that make money and don’t really work in the long run, then you are part of the problem not the solution.

We are all different that is what makes us all beautiful. Reach out a hand in loving support rather than pointing the finger of shame. Beauty is in the eye of the beholder.

There is so much more that goes into this very broad topic. Self image and self confidence are such a fragile part of humanity. Think how much more humane we could be if we just accepted each other as we are. Be Mindful and think before you speak about people.

Disclaimer

Sign up for my newsletter and never miss a topic.

Processing…
Success! You're on the list.

Moving Beyond Body Size Monday: Am I Ugly?

That is a completely rhetorical question and I am way beyond the age of caring what people think.  But, the question is a two-fold topic.  One, and most importantly, 10,000 people a month ask that question each month either by a search engine or posting to social media.  The video below is a TED talk video and you will see why I asked the question.  Two will people just look at the meme and comment without actually reading the article that goes with the meme?

We are cruel to ourselves, and we tolerate the media, other people’s opinions, and perceptions to define how we should look, feel and act.  Why do we care so much?  Why can’t we just love ourselves and be comfortable with the way we look no matter what other’s say.  Watch the video to learn more.  It is short, about 15 minutes and it is very much worth it.  This is not an affiliate post but is part of my new series on Mondays:  Moving Beyond Body Size.

body1

https://www.ted.com/talks/meaghan_ramsey_why_thinking_you_re_ugly_is_bad_for_you

Disclaimer

 

The Don’t Gobble Til You Wobble Holiday Plan

Well, I tried to do my first Podcast yesterday and it was going well until I tried to upload it to this blog.  Apparently, I can not add voice or video files until I upgrade.  Booooo!  I was in a rush to take my daughter Trick or Treating so I just let it go.  When I got home I looked into it more and I can make my mp3 into a video and then upload it to Youtube and then share it here on the blog.  So, next Thursday I will try again to have my first Podcast.

Today is National Sandwich Day and I will do a Foodie Friday post on that tomorrow.  I know not exactly Friday, but whatever.  Living on the edge.

Today is also November 1st which means the start of a new monthly special.  The holidays are extremely hard to stay on track and maintain any weight and exercise changes made throughout the year.  The Don’t Gobble til You Wobble plan is just a variation on my monthly plan, at a discount.  The regular price is $75.  The special is $50 for a month.  You can read the details of the Basic Buddy Plan, here.  You can always add the Walking Buddy Plan or Exercise Buddy Plan.  Ask for details if interested.  The special for the 30-day plan will run until December 31st and can be given as a gift certificate.  Your 30 days will begin on the day the plan is purchased, unless for a gift, and then we can discuss start date.  So if the plan is purchased on December 31st before midnight Eastern Time, that is when your 30 days will begin, minus the time needed for the Meet and Greet.  Use the contact form below to message me if you want to sign up.  You can have the Meet and Greet and then if you decide not to purchase no loss to you.  Gift certificates are not eligible for a refund.  Below you will see an example of the Gift Certificate that is available to purchase only for the holiday season.

Disclaimer

gobble

gift-certificate-6