It’s time for you.
Congratulations on this great choice! You’ve come to the right place.
Are you ready to get to your perfect weight, fit and healthy — and stay there? Are you ready to move into the life of your dreams? And stay there? Here, you will get support and learn what you need to know to do just that.
Each week there will be effective and exciting practices, steps, and ideas to move you forward. And although the program is rolled out in weekly segments, you can do things at your own pace and you will be in charge of your timeline! Everyone is different and every life is different. You will be most successful if you choose to do this in a way that feels right for you. For best results, though, just maintain the sequence.
And remember — major life change takes time. But each week you will be able to point to wonderful accomplishments.
The Health Track. You will be learning about Slow Carb eating — the whys and the how’s. You will start off with the basics for a new way of eating and move forward from there. Weeks One through Three will be taking steps to move into the full Slow Carb Diet, getting your kitchen, your body, and your psyche ready for entering into a program that works. The actual diet won’t start until Week Four, but if you’d like to start sooner, you can find some guidelines here.
You will also be learning about cutting edge ways to change habits and to get rid of attitudes and behaviors that hold you back. You’ll learn the latest research based information on health and disease, and the most recent discoveries about exercise and the human body. This will enable you to build a healthy, youthful, and strong body and improve any bad blood test numbers you may have.
The Life Track of the program will lead you through written exercises and teach you new, wonderful ways to think about yourself and your life. You will begin to believe that things you’ve dreamed of really can happen!
You will learn about planned risk taking, creating exciting goals, and how to deal with any blips that may occur. This won’t be hard because you will have chosen dreams you are bringing into reality!
Please carve out the time you need each week to do the exercises and actions that will lead you to the life you envision — at your own pace. But do take this time for you…keep moving forward.
And please check the FORUM often — to see what your fellow members are up to, and to ask questions and report on your progress. I’ll be on the Forum, too, to add whatever I can to help.
You can also e-mail me at Meredith@SlowCarbHQ.com if you have a private question. I will be checking e-mail daily.
OK. Let’s do this!
HEALTH/WEIGHT TRACK — Week One
It’s always a really good idea to have old numbers and new numbers. So while we are working our way emotionally toward changing the way we eat so that the positive vision we have of our body and life will come to be, let’s collect some old numbers. The new numbers are in the future and will be wonderful…
(1) Weight is easy. Step onto the scale and weigh yourself. And make sure as we go along that you use the SAME scale to keep track of your progress. Weigh yourself at the same time of day each time. Once a week is FINE but I often give into the temptation to get on the scale every day. That’s fine as long as no movement or movement temporarily up doesn’t discourage you.
(2) There will be weeks when we won’t lose weight but we will get smaller. For that reason, taking measurements is really important. If you have someone to help you, a regular old tape-measure will work. If you don’t, this little item will do the job of another two hands: MyoTape Body Tape Measure
I have one of these and it’s great. I live alone and decided NOT to just invite someone over to help me with this! You’ll want to measure your head (KIDDING!) — your upper arms, waist, hips and mid thighs. There will be weeks when you don’t lose an ounce but your measurement will go down. That will make a nice difference and negate the lack of weight loss for that week.
(3) We will want to know our body fat percentage. As it turns out, getting this measured is not all that hard anymore. You can get gadgets like these: Omron Full Body Sensor Body Fat and Body Composition MonitorBody Fat Monitors) Omron HBF-306C Fat Loss Monitor, BlackBody Fat Monitors) Or you can have this measurement taken at a fitness center or gym, should you belong to one. However you do it, don’t skip this step. You will be amazed at how thrilling it is to see this number go down!
(4) And now…… we really need a couple of pictures, as in “how you look today.” This will be part of the emotional “facing the truth” that will spur you on to success. So get out your digital camera or camera-phone when no-one is around and take a front and side picture of yourself in a bathing suit or underwear. Thanks.
(5) Next — make an appointment with your doctor and have some blood tests done. You’ll want to have a full blood work-up, including fasting blood glucose, potassium level, liver and kidney function tests, uric acid and a lipid profile — triglycerides, cholesterol (HDL and LDL). It’s a good idea to get a Thyroid Panel done, too — checking both T3 and T4. And many of us have low Vitamin D levels. Have that checked, too.
And while we’re on the subject of visiting your doctor, you may realize from reading the news reports and other articles on this site that the medical profession has not yet let go of their belief in “less calories, more exercise” as the way to lose weight — nor have many doctors realized that eating fat does not cause blocked arteries. So you may need to tread carefully — depending on how easy it is to talk to your particular doctor.
(6) So we’ve amassed some data. Now we need to do some thinking and writing. Tim Ferriss cited some research in one of his books that indicated that we are more motivated by potential loss than potential reward. So on the chance that this is true, I think we need to really consider what the course of our life will look like if we don’t do anything to lose some fat and get into shape — if we let “nature take its course.” It would be a pretty safe bet that blood work would worsen and end in disease…the diseases of civilization — diabetes, heart disease, cancer… Joints would begin to fail from weight and overuse. Maybe a cane or a walker will be needed, just to do normal things… Diabetes means checking blood sugar all the time and possibly injecting insulin and coping with kidney disease… And it goes on… And, please, don’t just think about this stuff — write it down. That’s important. If you stay at your current weight and state of health (or gain weight), how will that play out in your life? Really.
Lots of psychologists and self-help gurus disagree with Tim’s statement above and think that aiming for the perfect vision of what we want our life to be is what motivates us best. So we also need to think about and write down exactly how our dream body will look and feel. Pretty cool, huh?
I remember reading somewhere that “will power” will get us through a few days, but not a big life change. So the steps laid out here are very important to move us in the direction of “making a decision in our bones” to get this fixed. Support is also important and you will have that here. Please ask for help, clarification…anything you need. That’s why we have the FORUM. Remember, the Forum is private — for members only.
And again… for private questions, my e-mail address is Meredith@SlowCarbHQ.com
Step One in SCHQ Slow Carb Dieting
I don’t want to tell you this. I don’t want to know this! I do not want this to be true…
But….sugar is really bad for us. I know…I know….. It’s depressing…
In the following article, Gary Taubes examines the problems with ingesting a lot of sugar. The article is worth reading, but it’s LONG and even I found it a slog and I love to read. Still, I recommend reading it — it helps us realize that this stuff really is bad for us… But if you don’t have the time to read the entire article, I’ve included an excerpt.
By GARY TAUBES Published: April 13, 2011
“The fructose component of sugar and H.F.C.S. [High Fructose Corn Syrup] is metabolized primarily by the liver, while the glucose from sugar and starches is metabolized by every cell in the body. Consuming sugar (fructose and glucose) means more work for the liver than if you consumed the same number of calories of starch (glucose). And if you take that sugar in liquid form — soda or fruit juices — the fructose and glucose will hit the liver more quickly than if you consume them, say, in an apple (or several apples, to get what researchers would call the equivalent dose of sugar). The speed with which the liver has to do its work will also affect how it metabolizes the fructose and glucose.
In animals, or at least in laboratory rats and mice, it’s clear that if the fructose hits the liver in sufficient quantity and with sufficient speed, the liver will convert much of it to fat. This apparently induces a condition known as insulin resistance, which is now considered the fundamental problem in obesity, and the underlying defect in heart disease and in the type of diabetes, type 2, that is common to obese and overweight individuals. It might also be the underlying defect in many cancers.”
We have to get off this stuff. We have to remove everything from our lives that contains any sugar or HFCS at all. It’s addictive and it makes us fat, and susceptible to so many other bad health problems.
Because it’s addictive and because it’s so darned GOOD, letting it go is not easy. But sadly (and for me there is a lot of sadness in this), we need to stop including any form of sugar in our diet. Now. Yes… Now.
You may want to prepare for this, stocking up on artificially sweetened Jello. I’m not a fan of most artificial sweeteners, but desperate times call for desperate measures!
If Jello is not your thing, or if you don’t want to suddenly start ingesting artificial sweeteners (a good thing — I use only Organic Stevia, and not much of it) pick a few things you really love that do not include sugars. Nuts, seeds, olives, a few crackers and peanut butter… Something like that. And have plenty of it available (and with you when not at home) to grab the minute your body and mind start to scream (or whisper) for sugar.
It would be very, very good if by this time next week, you were free of sugar. This is your Step One in the SCHG Slow Carb Diet.
Next week I’ll think of something else to torture you with!
But seriously, good luck with the sugar — or lack thereof… I know this is hard but it’s essential if we are going to begin to care for ourselves in healthy ways.
And I’m not certain about this, but it MAY be possible to occasionally enjoy foods that contain sugar after we are at our normal weight. I’m hoping so…
OK — so do the steps outlined above, measuring and weighing and blood tests and so on — and let sugar go this week. Beyond that, start jotting down dreams you’ve had — ways you’d love your life to be. We will get into that more deeply next week.
See you next week!!! Meredith