Marias Health Blog

This will continue to the questions about your behavior that I wrote about earlier.
Go back to the previous questions to remind yourself before you continue with these questions…

4. If you think through the events that you have raised, do you believe that your thoughts and conclusions of what happened was realistic?

When you are in the midst of a situation is almost always convinced that assessing the situation right. After a few hours, you can sometimes start to hesitate. What do you think about your own reactions to what has happened today? On what happened yesterday?

5. Would you be able to interpret the event / events in a different way than what you have done?
Do you think your girlfriends, colleague, husband / wife would react like you did on what has happened? If you answered no – for what reason do you think they would have reacted differently? Is their view of how you experience it has happened to you? Did you find it easy to perceive what happens to you too negative? Too positive? Do you see yourself as often the cause of the things that go wrong? Or do the opposite – put the blame on others?

6. How would a different interpretation of what happened today could have affected your eating behavior during the day, do you think?
Try to improvise a bit: Do you think that a different approach from your side to one of today or the events of recent days would have affected your eating behavior in any other way? How then in this case? What conclusions do you prefer in this case?

It is interesting to see how different adverse situations, although they may seem silly, can unconsciously influence one’s eating behavior. If there is anyone who has tried these questions and maybe see a pattern, please write and tell me!

To change your eating behavior or other negative behavior, you need to find out how different situations or events may influence your thoughts, which in turn affect your behavior.
To do that you can use the following questions …

1. What happened today? Describe events or situations at work and at home, which in various ways to get involved and touched you.
Try first of all to identify events during the day, giving rise to negative thoughts and unpleasant feelings. It may be your feelings when you saw your boring colleague, it can apply to the remorse you feel that you forgot to call your mom. No event or situation is too small or trivial to be noted in this context, the important thing is that you reacted to it.

2. How have you thought about the events? What emotions have the events brought with you?
What were you thinking during and after the various events / situations? For most of us, it is easier to reach the emotions that a situation or event giving rise to. But do not give up! It is important that you learn to identify your thoughts about different situations – and especially if it is positive or negative thoughts.

3. How do you think your perception of today’s events have influenced your eating behavior?
Give yourself time to really think through the issue. Did you eat without thinking as you thought about what happened? Did you eat to hide a feeling of discomfort in the body?

Start by thinking about these issues and maybe you’ll see a pattern in your behavior. Next time I will continue with some more questions …

Now we have started the first weight-loss group at my company Health Guide. there are five participants and it feels like a good team. We want these people to become aware of how different events and situations in everyday life may influence their thoughts and behavior, in this case eating behavior.
In the beginning they were a bit skeptical about it but now that they have done their homework, they have a new understanding of their behavior.

We have not given them a rigorous program of how and when to eat, but we have talked about nutrition, meal arrangements and provided them with meal suggestions for breakfast, lunch, dinner and snacks. The meal suggestions are based on eating more protein than carbohydrates and fat

Most of the participants are dependent on sugar and to get rid of it, they wll avoid all the sugar in two weeks.

It will be really fun to follow these people for 10 weeks and (hopefully) see their changes.

It took 2 hours 53min, I’m really happy!
Everything went really well but the last 5 km, was hard, had pain in my arms and my butt?!
Here are some pictures …

Before the race,  me to the left and Malin my sister in law

At the finish line (in black)

I am totally exhausted

Atkins Diet
Structure: It begins with a period without carbohydrates, and then eat carbohydrates with low glycemic index.

Benefits: The diet is more effective than a traditional lowfatdiet and is healthy for the first period, but carbohydrate is limited to a few weeks. Following the Atkins diet is similar to a conventional low-GI diet with limited carbohydrate intake.

Disadvantages: The diet is complicated to maintain and requires a lot of studies since the first period excludes carbohydrates while subsequent periods to allow them. If you follow the first, strict low-carbohydrate diets, beyond what is intended, is a high risk of side effects.

VLCD (very low calorie diet)
Structure: VLCD often go out on the drink cocktails containing a powder having a protein and a small amount of fat and carbohydrates. A number of servings of the drink provides 500-800 calories per day, resulting in an energy deficit and weight loss.

Benefits: It is easy to dose the powder and follow the diet. Gives weight-loss diet as long as it is followed.

Disadvantages: As soon as the diet is finished the user is usually put on weight again, because he does not learned to eat properly. A proof of this is that patients who lost a lot of weight with a powder diet of an overweight body are very difficult to keep the new weight and generally gain weight again. A powder can not provide everything the body needs for optimal health, and the longer the diet being greater the risk of nutritional deficiencies occur. Since this diet often turns to severely obese people, it is about months and perhaps years, without adequate food in order to reach the new weight.

ISO-diet
Structure: You eat a diet with equal proportion of energy from fat, protein and carbohydrates. Carbohydrates are low GI and fat quality is high. In addition, large quantities of vegetables, which guarantees antioxidants, vitamins and minerals.

Benefits: This dietary saturates very well and contains all the nutrients. In principle, you can follow an ISO diet indefinitely. Moreover, it is not perceived as particularly challenging as it may eat itself satisfied.

Disadvantages: ISO diet has no known drawbacks as long as it is used properly.

LCHF (low carb high fat)
Structure: LCHF means a carbohydrate intake of 5-10 percent energy and energy up 60-70 percent fat and the remainder in the form of the protein.

Benefits: There is no doubt that such a diet can help people with impaired insulin sensitivity, such as overweight and those with diabetes because they simply exclude the raising blood sugar carbohydrates. It’s the high blood sugar that is behind much of the harm their condition leads to.

Disadvantages: The question is how long it is healthy to eat a diet extremely low in carbohydrates? For some, that will not cope with their reduced insulin sensitivity or obesity, perhaps it is a method to continue for years. The precondition is that they do not feel sick of it and that the method has drawbacks considering the benefits. LCHF in fact a number of disadvantages for the health and well-being. For those who improve their insulin sensitivity through weight loss and more exercise are likely to eventually feel better if he increases the carbohydrate intake to 30-40%, and of course focusing on low GI.

Now I’ve eaten according to the Iso diet during the last week and it gives real results!!! But since I have only eaten 1600 calories/day and train hard, I felt tired and infirm. So from now on I will increase the energy intake to just below 2000  calories.
To know how much of each nutrient to eat it is conceivable that almost one quarter of your plate should consist of carbohydrates, one quarter should be protein and half of your plate should consist of vegetables.  You dont have to think about the fat when you add up the food on your plate, you will get just the right amount of fat automatically from the other raw materials.

Some examples of foods that you can choose your meal …

Carbohydrates with low GI
vegetables that grow underground
buckwheat
fruit
beans
quinoa
chickpeas
rice
Protein
lean meat
chicken
turkey
fish
shellfish
Curd cream
cottage cheese
eggs
Fat
avocados
olives
olive oil
rapeseed oil
nuts
seeds
fatty fish

I must say it is nice to return to daily routines. Now you can return to fitness and good nutrition, it is easy to eat a bit too much goodies=) 
Now I have started my training for TjejVasan, my condition was really bad for not having trained for a month and I had sore muscles for several days. But it is about to change.

I’m going to try a Swedish diet is called Iso-diet. I will still eat regularly and eat carbohydrates, protein and fat but the majority is protein and I will eat only and 1600 kcal / day. It may be too little energy as I train 3-4 times a week, but the diet is also an experiment to know how much I can practice with as little energy.
I will go on this diet to know if I can recommend it to my customers. 

Please come with questions about diet and exercise or topics you’d like me to write about. There are many things to write about but it takes sometimes stop in my head=)

Lunch
Baked salmon with bulgur and broccoli and a little cold sauce.
or…
Potato and leek soup.

Dinner
Chicken and baked vegetables.
or…
Lens stew with potatoes and vegetables.

Did you know this about the different spices?

Garlic appears to increase the energy burning for those who eat it regularly, which benefits the of weight loss. Garlic also fights viruses and are therefore considered to be a natural cold medicine.

Basil carries substances that counteract aging, virus and bacterial infections.

Ginger increases heat production and energy consumption and it can contribute to weight loss. It can prevent nausea and is a good natural medicine for  sickness. It provides stronger immune defens and contains much antioxidants.

Cinnamon contains lots of antioxidants and has many health benefits. It balances the blood sugar so your body doesn´t need to produce as much insulin to manage the blood sugar. Insulin is fattening and increases the risk of type 2 diabetes, cardiovascular diseases. Use more cinnamon!

Cardamom is good for digestion and has a calming and mild diuretic effect, it should have an effect on blood pressure. Cardamom also contains much antioxidants.

Protein is the main component of muscles, connective tissue, hair and nails and therefore called for the body’s building block. Protein has many great benefits, for example it gives a good sense of measured market, favors fat burning and balances your blood sugar.
You find protein in animal such as meat, fish, shellfish, eggs, milk products. Vegetable proteins are not as high quality as animal but with a good combination of various vegetable proteins you can get a good quality. Examples of vegetable protein are lentils, beans, peas and cereals.

Vitamins and minerals
By eating vegetables to each meal you bring the body vitamins, minerals, fiber and antioxidants. It protects the body against free radicals and you can never have too much of them. Vary the vegetables and eat those who are colorful. It doesn´t matter if the vegetables are frozen, boiled, baked or wok just don’t prepare them too much. Always have chewing resistance left to avoid the risk of nutrients disappear.