Reasonable Newsletter from Sandra

Learn how to burn 22,500 calories in a week

 

Newsletter: June 20, 2008 (Volume 5, Issue 6)

If you can’t see the images or read this easily, please click here.

 

 

 

Great information and motivation for your diet/wellness plan --

 

reasonableTHOUGHTS – Put your unreasonable weight behind you, permanently

reasonableWEBSITES – Recommendations for online journaling

reasonableSTRATEGY – How many calories to consume?

reasonableTIP – Eat the Good Fat First

 

reasonableTHOUGHTS

 

 

Hello Reasonable Dieters,

 

I’m just back from a 450 mile (mostly against the wind) wild bicycle ride through my lovely home state of Illinois. And I do mean lovely. The rolling hills, green fields, meandering streams and rivers, black dirt earth, quiet farms and bustling cities. I truly love my home state. But let me tell you the food landscape is not friendly from the seat of a bicycle.

 

There was no traveling an extra mile or two in search of a nice piece of grilled fish. No way. When the legs could go no further, we looked for a hotel – and (very, very) close to that hotel is where we ate dinner. (Yes, one day it was McDs). We ate breakfast from the “free breakfast bar” and lunch from where-ever. Sometimes a grocery store, sometimes a gas station, sometimes a small café. I did okay…because I set my mind to it. (Note -- the Southwest Chicken Salad at McD is passable.)

 

Sometimes I wonder -- Why…why… why… does it takes so much attention and care and re-programming to get you and me to stay on a healthy diet track? But I wasn’t wondering last week as I observed the gastronomical practices of along-the-road-Central-Illinois folks.

 

It was obvious.

 

Studies show that we are so prone to eat in the manner of those around us. Then, by extrapolation – if you eat like the rest of society eats… you are going to look like the rest of society looks…and it isn’t pretty.

 

It really isn’t pretty in central Illinois.

 

So what’s a diet coach to do? Well, let me tell you my philosophy. The Reasonable Diet is not for everyone. If everyone who needed it joined the Reasonable Diet – we’d have to hold our groups in Wrigley Field. The Reasonable Diet is for you, if you are smart and successful in most areas of your life and are ready to put this unreasonable weight to rest once and for all.

 

If you desire to be on a journey that will give you the tools to deal with the emotional reasons why you eat (top down) AND address the means and methods to cope with the daily planning and preparation for a healthy diet – then you are ready for the Reasonable Diet.

 

Are you ready to set yourself apart from the rest of society and take your journey to healthier eating seriously?

 

Lucky you. Reasonable Diet Sure Success groups start next week. We have over 25 Graduates from our last eight week Sure Success groups.

 

In eight weeks, you too can learn everything you need to keep the weight off permanently and be firmly launched in your journey. There is no risk…because there is a money back guarantee.

 

Join me today.

 

Peace of Mind,

 

Sandra

 

p.s. check out the Sure Success groups right now, so we can get working on your own personal plan right away. (Note: It doesn’t have to include anything so unreasonable as a 450 mile bike trip.) details here

 

 

 

reasonableWEBSITES

 

 

Calorie Counting on the Web

 

The Reasonable Diet is certainly not a calorie counting diet. The Reasonable Diet is a method to devise your own diet; to customize it, to personalize it. The Reasonable Diet gives you the tools to focus, not on what you could do, or should do, but what you are actually willing to do.

 

Some (though certainly no all) Reasonable Dieters are willing to calorie- count. With the great tools available on the internet, calorie counting has more benefits than ever. Now, as you record the food that you eat, you can learn more than about how many calories you are consuming, you can also learn about the macronutrients of that food.

 

What are macronutrient?

Read my article about it here.

 

If you are interested in using a web based calorie counting site. I would highly recommend Calorie King.

 

In the past I’ve recommended both Sparkpeople and Fitday. While Calorie King costs $7 per month and the other two are free, I would hands down recommend that you spend the money for Calorie King. The ease of the interface and the completeness of the food database makes it well worth the while.

 

Also, it’s not better to start on one site just because it is free, thinking that you’ll switch to a better one later. The reason? All of the sites get easier to use as you become familiar with them and also because you build up your personal meal and food preference in their system.

 

If you do decide to go with a free site, I would recommend Sparkpeople if you like to “socialize” on the web. There are a lot of bells and whistles there. It’s kind of like the My Space for dieters. If you just want the basics -- and not to be distracted by bells and whistles -- I’d recommend Fitday.

 

 

reasonableSTRATEGY

 

 

How many calories to consume?

Do you wonder how many calories you should be consuming? The Real Age website has a handy dandy calculator to calculate your Base Metabolic Rate (BMR). This tells you how many calories you need to consume daily to maintain your current weight.

Common wisdom says that to lose a pound of weight in a week you need to adjust that by 3500 calories over the course of the week. That’s five hundred a day burned through exercise or cut from your diet (3500/7=500).

I’m always a little skeptical, knowing that every body is different. Usually I would recommend that you count calories accurately and see how your body responds, instead of going strictly by the chart.

Should you ride your bike for 450 miles to get rid of 6 pounds?

Mind you, I totally believe in exercise for myriad benefits it provides – but for the record – I burned an extra 22,500 calories, during my 450 mile bike ride and didn’t lose a pound. (According to this chart I should have lost 6.42 pounds.)

On the other hand, I believe I have great metabolism because I exercise some and get my heart rate up almost every day.

There is not a one-size fits all solution. The really important key, that you’ll learn as a Reasonable Dieter, is that you have honest conversations with yourself every day. No acting like your behavior doesn’t have consequences.

The Sure Success group offers you the tools so that you can quit fooling yourself and get the information you need. You WILL learn to have honest conversations with yourself. We’ll also hold you accountable AND give you great solutions and encouragement.

The groups start next week. Don’t miss out on the great opportunity. I really want to share the very best method for long term weight loss and peace of mind with regard to your diet, body and overall wellbeing.

You must check it out.

 

 

reasonableTIP

 

 

Eat the Good Fat First

This info comes from the Real Age website (and I also saw it referenced in Dr. Oz’s “You On a Diet”.)

If you're trying to watch your weight, you don't have to entirely avoid that bread basket and dish of olive oil before your meal. Noshing on whole-grain bread dipped in olive oil may actually help you eat less overall. Consuming a small amount of healthy unsaturated fat, such as olive oil, before a meal slows the rate at which the stomach empties, which means:

• You'll digest your food more slowly, so you'll eat less but still feel full.

• Your blood sugar won't hit a high peak after you eat, but will remain at a lower, stable level.

• Your body will more easily absorb fat-soluble vitamins such as A, D, E, and K, as well as fat-soluble nutrients such as lycopene and lutein.

But pay attention here --

It doesn't take much: Just 70 calories worth will do the trick. This translates into half a tablespoon of olive oil, 6 walnuts, 12 almonds, or 20 peanuts.