Thursday, July 28, 2016

Week 20 Weigh-in: Celebrate



I have kept at this streak for 20 good weeks straight up. Yaaaaaaaaaaaaaaayyyyyyyyy

Find Below my chart for the past 5 months of consistent weigh ins.

Wednesday, July 20, 2016

Week 19 Weigh-in: 166.2lbs

I have been weighing myself and blogging about it for almost 20 weeks consecutively. I feel proud of myself because I know that consistency is very important in a weight loss journey and I am doing just that.

For the past 3 weeks I had been posting on eating, hunger and other things in-between. I posted about CRAVINGS, DESIRE TO EAT and HUNGER, today and I am going to make my inference from the past posts and how it could affect me as a person (one of the purpose of this blog is for readers to learn from me and succeed).

My conclusions goes thus:

1. I now know what true hunger means, which according to Dr. Fuhrman is felt at the throat and at the back of the mouth (refer to the last week's post)

Thursday, July 14, 2016

Week 18 Weigh-in: True Hunger

It's a new week and I am a little excited today for some reasons:

1. I had my first workout Wednesday morning after more than 3 whole weeks of inactivity.
2. I just got clue to a new challenge and I am really excited that I may not bored out of this.
3. Intermittent Fasting is working and I am not worn out. It's more spiritual than physical and that keeps me going.
4. This is my 200th post on this blog, a wonderful milestone for me. I am proud of myself

The post on true hunger is not really mine but a fact as researched by Dr. Joel Fuhrman, M.D. 
Happy Reading.

Hunger is good to experience on a daily basis. Hunger is important to aid in our enjoyment of food and get the precise signals from our body to know the amount of calories we need to maintain our lean body mass. When we eat when we are hungry food tastes much better and we are physiologically primed for proper digestion. Hunger, in the true sense of the word, indicates to us that it is time to eat again.

Consider that real hunger is not often experienced in our modern, overfed population. Most people no longer even remember or are aware what hunger even feels like. Most people are surprised to find that true hunger is felt in the throat and not in the head or stomach.

Instead of true hunger, people get detoxification or withdrawal symptoms that they mistakenly consider hunger. They feel shaky, head-achy, weak, fatigue, get abdominal cramps or spasms and other symptoms which they consider manifestations of hunger symptoms because they are relieved by eating. I call this “toxic hunger.” Toxic hunger is the symptoms a person experiences that are due to toxic wastes being mobilized for elimination. It occurs after a meal is digested and the digestive track is empty, and it could make us feel very uncomfortable.

Generally, we eat to get rid of these withdrawal symptoms and it works. In fact, this is one of the most important contributors to our population’s overweight condition. We eat the wrong foods and just a few hours later we feel ill, stressed out, shaky, weak, mentally dull, and we are driven to eat again to relieve the discomfort. Did you ever hear someone saying they needed to eat because they feel so shaky? The question is, are these symptoms “true hunger,” “hypoglycemia” or something else? I claim that these symptoms occur simultaneous to our blood sugar decreasing but they are not caused by “hypoglycemia.” Rather, they result from sensitivity to mobilization of waste products which is enhanced when most active digestion is finished.

When we eat a nutrient-dense diet, rich with lots of colorful vegetables, we will better meet the nutrient needs of our body and reduce free radicals and other toxins that build up in our tissues from a diet of poor quality. When we have a lower level of waste on our tissues as a result of micronutrient adequacy people no longer feel those (withdrawal) symptoms of “toxic hunger” leading to overeating behavior.

When our diet is low in nutrients, we build up intra-cellular waste products. So when digestion stops, our body goes through a period catabolism or breakdown and this results in, and is accompanied by, the release of toxic substances into circulation for removal. Our cells harbor toxic products that build up in the body when our diet is relatively nutrient-poor. Phytonutrients enable cellular detoxification machinery. When we don’t eat sufficient phytochemical-rich-vegetation and consume excess animal proteins (creating excess nitrogenous wastes) we often exacerbate the build up of metabolic waste products in our body.

The confusion is compounded because when we eat the same heavy foods that are causing the problem to begin with, we feel so much better. This makes becoming overweight inevitable, because if we stop digesting food, even for a short time, our bodies will begin to experience symptoms of detoxification or withdrawal from our unhealthful diet. To counter this we eat heavy meals, eat too often and keep our digestive track overfed to lessen the discomfort from our stressful diet-style.

When our bodies have acclimated to noxious agents it is called addiction. Try to stop taking the heroin and we will feel ill. In fact, we must have it or we will become terribly sick. This is called withdrawal. When we stop doing something harmful to ourselves we feel ill as the body mobilizes cellular wastes and attempts to repair the damage caused by the exposure.

If we drank 3 cups of coffee or caffeinated soda a day, we would get a withdrawal headache when our caffeine level dipped too low. We could take more caffeine again (or other drugs) or we could eat food more frequently which can make us feel a little better as it retards detoxification or withdrawal. In other words, the caffeine withdrawal symptoms can contribute to our drinking more caffeine products or eating more frequently as a means of managing the symptoms from caffeine withdrawal.

Likewise, a few hours after eating the standard low-nutrient diet most people begin to feel "hungry". They feel weak, headachy, tired, mentally dull, and have stomach spasms. I call it "toxic hunger" because these symptoms only occur in those who have been eating a toxic diet. True hunger would not have occurred so early after the meal.

True hunger signals when our body needs calories to maintain our lean body mass. If we ate food demanded by true hunger and true hunger only, people would not become overweight to begin with. In our present toxic food environment, we have lost the ability to connect with the body signals that tell us how much food we actually need. We have become slaves to withdrawal symptoms and eat all day long, even when there is no biological need for calories.

Fortunately, this cycle of eating, and then avoiding the symptoms of detoxification by eating again, does not have to continue. There is a way out. When you restore the nutritional integrity and relative cleanliness to your tissues, you simply will not have the desire to eat. You will naturally desire less calories.

In an environment of healthy food choices, we would not feel any symptoms after a meal until the hormonal and neurological messengers indicated the glycogen reserves in the liver were running low. Nature has made it so that our body has the beautifully orchestrated ability to give us the precise signals to tell us exactly how much to eat to maintain an ideal weight for our long term health. This signal I call "true hunger" to differentiate it from the “toxic hunger" everyone else calls hunger.

Feeding ourselves to satisfy true hunger does not cause weight gain and if people were better connected with these normal signals it would be almost impossible for anyone to become overweight. True hunger is felt in the throat, neck and mouth, not in the stomach or head. It is a drawing sensation. It is not very uncomfortable to feel real hunger, it makes food taste much better when you eat, and it makes eating an intense pleasure.
We do not have to carry around a calculator and a scale to figure out how much to eat. A healthy body will give us the correct signals. So in order to achieve superior health, maximize our longevity potential, and achieve our ideal weight, we have to eat healthy enough to get back in touch with true hunger and rid ourselves of this “toxic hunger”.

Every cell is like a little factory, it makes products, produces waste and then must compact, detoxify and remove waste. If we don’t ingest sufficient antioxidants and phytonutrients from our food choices, our cells are unable to effectively remove self-produced waste. If we let waste metabolites build up, the body will attempt to mobilize them (discomfort) when it can; but it only can do that effectively if not actively digesting food. Eating makes one feel better because it halts or delays the detoxification process.

My books, Eat to Live and Eat For Health explain how eating for health is the most effective way to reach our ideal weight and stay there permanently when you get there. There are lots of ways to lose weight, but only by eating lots of nutrient-rich foods as a method of choice for weight loss will we not have to fight off cravings and ill feelings.

In a portion controlled (calorie counting) diet it is likely that the body will not get adequate fiber or nutrients. The body will have a compounded sensation of hunger and craving which for most is simply overwhelming. It invariably results in people losing weight then gaining back their weight. Calorie counting simply doesn't work in the long run. Diets based on portion control and calorie counting generally permits the eating of highly toxic, low nutrient foods and then requires us to fight our addictive drives and attempt to eat less. This combination under-nourishes the body resulting in uncontrollable and frequent food cravings.

Without an adequate education in superior nutrition and solid principles to stick to; these individuals are forced to flounder and fail bouncing from one diet to another, always losing a little and regaining. Frequently regaining more than they lost. With the right knowledge base, we can get more pleasure from eating and protect our precious health. So for superior health and our ideal weight, don’t diet, Eat For Health.

Visit his website drfuhrman.com or his blog diseaseproof.com.

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Weigh in Wednesday morning at 167.8lbs, a gain of 0.8lbs but which I attributed to sodium (salt) in food eaten out. Nothing tastes better and controlled like home cooked meals. And when the salt was gone from my system, I weighed in at 166.4lbs this morning. 

Monday, July 11, 2016

Desire to Eat

Unlike cravings, the desire to eat or appetite is more physiological than psychological. An appetite is not a bad thing, in fact when we feel true hunger the desire to eat must rise before we can eat to satiety.

A desire to eat is an appeal to consume food either because of hunger caused by true hunger or some emotional or hormonal imbalances in the body. In a desire to eat, there is a physiological stimulation which is being controlled from the brain to other parts within the process. This desire could be stimulated by some factors including but not limited to:

1. Pictures of food (Sight)
2. Seeing other people eat (Sight & Smell)
3. Time to eat (for those who have specific timings) (Biological clock)
4. Attempt to suppress a negative emotion e.g. boredom, anger, depression etc (Psychological)
5. Cravings
6. True Hunger


These attitude to food are all controlled in the brain which is not the subject of today's post, but the main focus is to know what is responsible for our appetite at a given time. Just as I pointed out earlier, the desire to eat is not wrong but one should be able to define this and be able to differentiate hunger from craving. This deliberate distinction will enable individuals to eat only at times when it is most appropriate and thus overcome unhealthy eating.

On the other hand this desire as good as it seems could become bad if not controlled, I mean it could either be strictly checked  leading to disorders like anorexia nervosa (I call it fear of food) or ignored to the extent of a constant desire to eat (hyperphagia).

You have the liberty to suppress this desire to eat until you are sure it is hunger that you are feeling and at this point the food tastes better and you get satisfied when you are full and not uncomfortably full. Note that when food is delicious, there is a tendency to overeat it even when the body needs no more, it is therefore very important that to study your body and know when you are craving, hungry or just a desire to eat food.

I am still working on myself but I understand me enough to know that my desire to eat is the strongest when I am hungry and I mean true hunger (this is the next stop on my blog). 

According to Claire Georgiou, Reboot Naturopath, B.HSc ND in an article "Hunger Versus Appetite - Spot the Difference". She highlighted some questions that could help in determining where you stand before eating at any given time.



ASK YOURSELF A FEW QUESTIONS WHEN YOU THINK YOU ARE HUNGRY
Am I looking to feel a different emotion right now? Do I want to feel better about myself or about a situation? If this is the case then consider talking with a friend, going for walk, writing in a journal or doing another activity that you find enjoyable and relaxing.

Am I eating because others around me are eating? It’s OK not to eat.

Am I eating because it’s time to eat? Studies showed that for some people if they speed the clock up they still felt hungry because the clock said it was lunch when in fact it was much earlier.

Am I bored? If you acknowledge boredom then find another activity that will entertain you!

Am I avoiding something? Perhaps it’s time to get onto that task you have been putting off.

Am I eating while distracted such as watching TV? Studies show that people eat more while watching TV then they do when they are eating at the table.

Am I eating too quickly? If you eat too quickly you do not allow the satiety signals to register that you are full, this takes 20 minutes. Putting your utensils down between mouthfuls can be an excellent way to slow you down if you are a naturally fast eater. Enjoying your food and really tasting your food and savouring the flavour. Chew your food thoroughly rather than chewing a few times then swallowing and going for another mouthful before you’ve finished your last.

Can I be distracted with something else? True hunger will not go away if you distract yourself.

Not doing any regular exercise? This has been shown to reduce appetite hormone regulation and desire to over eat.

Going for long periods without eating? Eating regular meals every 3-5 hours instead of letting yourself get too hungry and going for long periods without eating can then cause you to overeat when you eventually stop and take the time to eat. Eat small meals often

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I baked my first bread ever on Saturday and I think I will rate myself 50% for a first try. I will improve on it in the next bake till I get it right.

Thursday, July 7, 2016

Week 17 Weigh-in: New Series (Cravings)

Thank God for another week. It had been hectic this past few days such that I had been extricated from my daily routine, I had attended to everything as they came. I mean this past week had been without a proper planning just because it was not working and many things are being undone at the close of the day (when I retire to bed nightly).


I decided to start my series on CRAVINGS; this is a strong desire for something such that unless it is satisfied it could jeopardize other things. Food cravings on the same page is the strong desire to eat a particular food or a food group, if not satisfied the person could either go hungry on other essential foods or could overeat other foods. It is quite unfortunate to know that cravings tend to the wrong foods especially sugars, it is really rare to see someone crave veggies or fruits, we tend to crave ice-cream, chocolate and simple carbs. We also crave foods we normally will not eat.

Craving is not hunger, in fact we normally crave after our bellies are filled with real food because we know that cravings will never satisfy the hunger in us or sometimes we first satisfy our cravings and then eat.


Cravings can be controlled and it is in your mind that this magic could happen. Expect you are pregnant where it is claimed that you may really find it hard to survive without satisfying your cravings (I don’t know how true that is, lol), I don’t think there is any desire to eat a particular food that cannot be controlled and put to check.


Cravings can be really strong to be candid because I have had to deal with it over and over again, I am able to overcome it momentarily only for it to come back stronger than before, other times I simply forget about it and these tips below had helped me.

1. Delayed Gratification: When a craving goes from my head to my throat to my mind (that is the order I feel it travels), I don’t go out desperate looking for it. I give myself sometime by preoccupying my mind with other things or eating real and healthy food. Most times I eventually forget about it but if it comes back stronger then I find space for it in my calorie range or believe it is my day to splurge.

2. I make plans to eat it some other times but not immediately. I had a post where I spelt out what I craved the previous day but I have nearly eating almost all of it by planning it into my days, and because it is no more a craving when I eventually eat it, I am not likely to overeat such food.

3. I talk about the craving to someone I know will not get it for me. Someone who will likely talk me out of the craving, someone who may likely sneer at me.

4. When the food is highly unhealthy, I ask myself what I will benefit from eating it, when I realized it’s not going to add value to my body I forget about it.

5. I looked for a healthier version or something close but healthier e.g. unsweetened yogurt for the sweetened version, fruit smoothie for ice cream. I also could prepare it in a healthier way like less oil, less sugar and complex carbs.

6. If I realize that my craving is emotional in nature (which is, most times), I face the problem by talking about it and if after all the above, the craving keeps hanging there then,

7. I simply eat it!!!

My next post will be on what other writers say about cravings and then I draw my conclusions from there.

Weigh in sounds nice yesterday with a 167lbs popping from my scale, I had not seen that number in a long while. I can confidently tell you that last week, there was so much consciousness with food, I had a 36 hours abstinence (spiritual reasons) last week and I think it paid off both on the scale and spiritually too. For I can do everything God asks me to with the help of Christ who gives me the strength and power. (Philippians 4:13 TLB)



I feel ashamed to say I had not been working out, my time seems to be running to a place I can't explain (Can you help me find it?). If my videos are transferred to my computer before tomorrow, I will definitely start exercising again, I need the change. I know my weight automatically rises when a new exercise plan starts but when there is a will there is a way. Watch out for the next post in a couple of days God's willing.