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Posts Tagged ‘moderation’

August 11, 2016

Simple choices

11:54 am - Posted by Gregg

Simple Choices JustStopEatingSoMuch.com

Don’t take this image the wrong way. Muffin tops are beautiful. Heck, muffins themselves are beautiful. Every body is beautiful – exactly as it is right in this moment. You can be sure of that (and anyone who tells you different is full of crap).

But that being said, there are many of us who want to make healthy changes that can help us to not only feel better, but to also put on our clothes without having to hold our breath or offer up a prayer for strength (literally) when zipping up.

This can require making choices a little differently than we have in the past. Like choosing water over cake for example. Not always. But often. Changes like this remind us that cake is a treat (as opposed to an everyday requirement). We can’t say the same for water, which is absolutely necessary for our survival and for our transformation.

So without shaming yourself (which is never productive), ask yourself what you really want next time you’re tempted by something sweet (that might add a few too many calories or artificial ingredients to your daily intake). Maybe a glass of water and vigorous walk is what your body, mind and soul are really craving. If so, give your body that. And if you absolutely must have the cake (and I’ll admit there are times that’s true), then have a reasonable slice – and then have a glass of water and go for a vigorous walk. (See what I did there?)

It’s all about balance, moderation and your overall goals. And you, my amazing, beautiful friend, are worth it!

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10:08 am - Posted by Gregg

This label represents the only diet plan you need throughout the holiday season. Relax. Revise. Enjoy (in moderation) — and be good to yourself, mentally. (And know that I wish you a very Happy Christmas, New Year and “all of the above.” Thank you so much for being part of the Just Stop Eating So Much family! Here’s to a great 2016 for us all!)

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1:09 pm - Posted by Gregg

As we all know, the season of Pumpkin Spice Everything (including PSLs — the now famous Pumpkin Spice Lattes) is upon us. People familiar with Just Stop Eating So Much! know that as someone who’s lost over 250 pounds of excess weight and kept it off for over a decade, I’m a big fan of moderation vs. depravation. But for anyone needing a reason to limit the amount of PSLs and/or sugar-filled autumn-themed coffee drinks, here’s a meme revealing what your body (and health) go through when you consume this type of a beverage.

Are you a fan of PSLs or another “fall in a cup” coffee drink? How often do you allow yourself to have them? Are you addicted like I can sometimes be? Do tell in the comments section below. And, in the meantime, enjoy in healthy portions and (again) in moderation! Cheers!

Photo Source: Yahoo! Health

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July 15, 2014

Bite this, not that

12:47 pm - Posted by Gregg

I’m not one to vent. Or to rant. But every now and then I see something in the media that really burns my britches. This very thing happened recently one morning while watching Good Morning America. During the broadcast, they aired a story featuring “America’s get-real nutritionist” who was putting down healthier foods based solely on their calorie count. While giving her advice, Rachel Beller (author of the book Eat to Lose, Eat to Win) barely mentioned the nutrient content, fullness factor or overall wellness effects of the foods she was warning dieters about.

Sure, the message of the piece was portion control, which is always a great reminder for us all (myself included). But for Ms. Beller to insinuate her girlfriends were bad examples after seeing them at a party having two glasses of potentially beneficial red wine based on the “fact” that having two glasses of red wine the same as having two candy bars is just ridonkulous when you consider the nutritional value of the two and what your body can potentially do thanks to those “calories.” Luckily, one of the GMA anchors, Dan Harris, pointed this out at the end of the segment. But still…by then the damage was done to many of us with a dieter’s mentality.

Too often books like Eat This, Not That (also occasionally featured on Good Morning America), show off a large amount of donuts as being the calorie equivalent of something that’s healthier and better for you. I know the goal is to sell books and get into the news. But this is part of the reason that America is getting fatter and fatter. We’re being fed misleading messages that derail our efforts to not only look better on the outside, but feel better (and be healthier) on the inside.

Avocado, raw nuts and red wine can all be very good for us when consumed in moderation. Is there fat in the Avocado? Sure. Are there calories in the nuts? Of course. Should red wine be consumed in moderation if okayed by your doctor? Naturally. But to compare these foods to donuts and candy bars as being the same amount of calories is really misleading and even potentially dangerous.

There’s no rocket science required for losing weight and getting healthy. All together now: Eat less. Move more. Drink plenty of water. And get lots of sleep. And be sure to include delicious, natural and unprocessed treats from nature in your diet whenever possible. And P.S. This isn’t to say you can’t enjoy a candy bar or even a donut every now and then — but I suggest not doing it at the expense of some of nature’s (key word) healthier choices.

Common sense. Sounds so crazy it just might work!

(Have there been any recent diet or health stories that have left you frustrated? If so, tell me all about in the comments section below. Together, we can take off a little steam!)

Photo Source: Good Morning America

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March 12, 2014

Flour power

9:38 am - Posted by Gregg

Lately, there’s been a common question that I seem to be asked over and over again. And that question is, “Why aren’t you a professional model?”

No, wait… That’s not the common question.

The question is actually one that lots of people ask me: “How do you eat all those baked breads without gaining any of the 250-plus pounds that you lost back?”

The question comes as a result of me posting pictures of my freshly-baked bread creations to the Just Stop Eating So Much! Facebook page — usually on weekend mornings when I’m in the mood to explore my inner Martha Stewart. There’s nothing like the smell of fresh-baked goodies wafting through the house. My latest was a loaf of Sour-Cream-Blueberry Bread. And when enjoyed fresh out of the oven with (heaven forbid!) cream cheese, it makes for a wonderful treat that delights almost all the senses.

Did you catch the key word in the paragraph above? Treat.

Fresh-baked bread with cream cheese is not something I eat daily. Sometimes not even weekly. But it is something I enjoy in moderation. Even if I’m being strict with my eating plan (something that, for the record, I’m always paying close attention to, even when “treating” myself).

When working to get or stay healthy, any food and drink requires portion control. This is as true for green beans as it is for fresh-baked breads. That’s what moderation is all about. And whether you incorporate moderation into your lifestyle before, during or after a diet, it’s something you’re going to have to master at some point.

The reason I keep drilling the concept of moderation into your heads is because I’m constantly drilling it into my own. Believe me, I’m human. I get it. I want to take the whole loaf of fresh-baked Sour-Cream-Blueberry Bread, put it in a big bowl, add a vat of vanilla ice cream and find a big ol’ spoon. But this is when I quickly remind myself that this is what 450-pound Gregg would do. Not 175-pound Gregg.

The differences build from there. 450-pound Gregg, while eating every last bite of the full loaf, the ice cream and whatever else could be used as a topping (a package of Oreo cookies, for example), would be telling himself that “this is the last time I’ll ever eat foods like this.” 450-pound Gregg would devour every last bite — perhaps even while standing up or watching TV. (In other words, he wouldn’t go to the trouble of putting out a placemat and making for a nice presentation and a relaxing eating experience.)

450-pound Gregg would then be in great physical pain from eating so much all at once. And he’d likely repeat this same ritual (“last supper before starting the diet”) the very next day — if not the very next meal.

Contrarily, 175-pound Gregg would let the bread cool, then immediately slice it up, based on reasonable serving sizes. In this case, he would cut about 12 slices into a nine-inch loaf. He would then go a step further, and put the unused portions into individual containers for future use. All without lapping up any crumbs. These containers with the separated portions would be saved in the fridge or even the freezer. And since the slices are stored in portion-sized containers, the temptation to overdo it is greatly minimized — both now and in the future.

175-pound Gregg would place his current portion on a cute bistro-style plate and sit down and eat the reasonable portion (even with a small amount of low-fat cream cheese and with half of a banana, sliced up). 175-pound Gregg would enjoy this eating experience for all it’s worth. Afterward, he would realize he’s full and, more importantly, satisfied, and look forward to enjoying this treat again in the future. It should also be noted that 175-pound Gregg also got his butt to the gym at 5 a.m. — yes, even on a weekend morning — before he mixed up the batter and baked the bread.

I’m going to stop talking about myself in third person now because I don’t want to be one of “those people.” But hopefully you get the point. One person’s routine vs. another’s. Only, in actuality, it’s the same person — with only about 250-plus excess pounds separating these two different ways of enjoying fresh baked bread.

Small differences? Maybe. But consistent differences? Totally. Differences that result in better thoughts, better digestion, a better body and better health. And that, my friends, is the recipe for something most delicious indeed.

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