«Gold Standard of Thin Janice Rowland & Kathleen Rowland Copyright 2012 Petals in the Gazebo Press, Kathleen Rowland Cover Art Copyright 2012 Mariya ...»
Gold Standard of Thin
Janice Rowland & Kathleen Rowland
Copyright 2012 Petals in the Gazebo Press, Kathleen Rowland
Cover Art Copyright 2012 Mariya Krusheva
Original copyright 2009 Sugar and Spice Press
Second edition format 2012 Lori Soard, Promo Divas
To all those born without a skinny gene—we’ll help you fake one.
You have two kinds of beauty. There’s the kind you wear on the outside. You’re so much
prettier than you think. There’s the kind on the inside, your unique blend of strengths, passions, kindness, and talents that make you who you are. Abounding health is something else, and as you move more and become thin on the Gold Standard Plan, you’ll have that too.
Can a woman be too rich or too thin? You can afford nuggets for your inner self, ways to make your world golden, and secrets in our Little Gold Suitcase. We’ve included over a hundred delicious recipes from high energy nutrients and explain eating for radiant health. Aided by nutritional gems, a body is wealthy. Exercise brings a sparkling spirit.
For your ongoing support, you are cordially invited to the Petals in the Gazebo blog at http://www.kathleenrowland.wordpress.com where we take care of ourselves. Stop by this breezy place for more weight-reducing tips, new ways to boost spirits, and a fresh batch of healthy recipes.
While digging up some fun, we continue to unearth ideas for self-care. Please feel free to post.
Warmest regards, Kathleen and Janice Trademark Acknowledgements The authors acknowledge the trademarked status and trademark owners of the following
wordmarks, used for comparative purposes in this work:
eDiets Jenny Craig Mayo Clinic Prevention Magazine Weight Watchers Wikipedia You are invited!
For your ongoing support, please visit “Petals in the Gazebo” located at http://kathleenrowland.wordpress.com where women on the Gold Standard of Thin journey gather. Stop by and find more weight-reducing tips, new ways to boost physical activity, and a fresh batch of healthy recipes. Here, we unearth ideas for self-care and dig up some fun. Post a comment if you feel like it. Show off your haute couture and your own practice of the Seven Secrets. In any case, your presence is appreciated at this whimsical, breezy dwelling.
CONTENTS IN BRIEFPREFACE Introduction
CHAPTER ONE Secrets in our Little Gold Suitcase
CHAPTER TWO Eating for Radiant Health
CHAPTER SEVEN Making your World Golden
INDEX FOR RECIPES
PREFACE Dear Readers, We are co-authors of different ages. One of us, Janice Cristina, an energetic college campuswalker, has constraints with time but is creative with food purchases. The other, Kathleen, is a kitchen-puttering traditionalist with a slower metabolism. Maybe your food-gathering lifestyle fits somewhere in between. While writing this guide, we streamlined our contrasting ideas into universal truths. We whittled our bodies (like science experiments) and triumphed over mindless munching and emotional cravings; we kept our minds focused on the positives of life and off the culinary except when we were preparing meals and eating. Secrets are meant to be shared, and we’ve packed seven in a little gold suitcase. Having a healthy, lean body has more to do with lifestyle than genetics.
The Gold Standard of Thin is exactly that. This guide for optimal health is based on the gold standard of nutrition. Your well-being is protected against many diseases that have their roots in body fat and lack of exercise. There are differences between our eating plan and others on the market. We will show you how to prepare delicious food from recipes, not just list healthy foods.
Using our seven secrets, you will lose more weight than you ever imagined. The contents within the little gold suitcase are yours to take on your daily travels. With a food plan as solid as a gold bar, you’ll eat for radiance. Recipes for lavish food are simple to prepare and sprinkled with the latest nutritional research. Aren’t we apt to stick with something when we know it’s beneficial? The exercise chapter will inspire you to get moving in new ways. You need to stay hydrated with water and also foods that contain water such as melons, greens, and many other natural foods. We will convince you to treasure your sleep because your nervous system and your GI tract depend on it. If you are like most of us when overweight, you need to stop dieting and start living; the last two chapters are dedicated to your inner spirit—nuggets for taking care of yourself and making your world golden. Stressful events trigger hormone fluctuations that divert blood to our extremities, raise blood pressure, and cause our digestive system to slow. We have ways to help you avoid overeating when undergoing emotional stress. There’s a whole world out there besides the contents of the fridge, and being interested in life keeps us motivated to look and feel our best. You’re worth it, and our “inner script” is something else that keeps us on an optimum track.
Staying on a plan (for specific food quality/quantity and at least 30 minutes of body movement) is easier when we set some sort of challenge or deadline or competition. Pick a date on the calendar—your birthday, a holiday, a family get-together, or fun run—and write down a target weight. If you have made progress, reward yourself with an outfit that fits your smaller self. How about buying a novel by one of your favorite authors, enjoying a long soak in the bath, or going to the movies with a small bag of 94% fat-free popcorn tucked into your handbag to go with a can of low-calorie soda?
Before we begin, I’d like to add a bit of wisdom from an expert on the dangers of fasting.
Unless medically advised prior to surgery, fasting is not beneficial for the body. Popular detox diets promise to flush poisons from your body, purge pounds of excess fat, clear your complexion and bolster your immune system. There is no scientific evidence that extreme regimens such as the Master Cleanse or Fruit Flush, do anything more than lead to unpleasant, unhealthy side effects. Marcia Herrin, Ed.D., M.P.H., R.D., co-director of the eating-disorders program at Dartmouth College in Hanover, New Hampshire, says, “We imagine that fasting is good for our bodies, that it’s cleansing up and giving our bodies a rest, but it actually does none of those things.” In fact, fasting interferes with your body’s normal processes. “Your blood sugar, metabolism and energy level go down. What usually goes up is your interest in food,” Dr.
Herrin explains. “Fasting sets you up for overeating.” It also leads to anorexia. Anorexia is an eating disorder where people starve themselves. Anorexia usually begins in young people around the onset of puberty. Individuals suffering from anorexia have extreme weight loss and usually reach a weight 15% below their healthy weight. People suffering from anorexia are too skinny to look attractive but are convinced that they are overweight. Anorexics obtain weight loss in many ways. Some of the common techniques used are excessive exercise, intake of laxatives and, of course, not eating. An anorexic’s intense fear of becoming fat drives her (or him) to develop strange eating habits such as refusing to eat in front of other people. Sometimes these individuals prepare big meals for others while refusing to eat any of the food themselves.
One of the finest pieces of writing on anorexia comes from a textbook, Make Health Happen by Erik Peper, Katherine H. Gibney, and Catherine F. Holt. Director of Holistic Studies at San Francisco State University, Erik Peper is an international authority on biofeedback and selfregulation. Author Katherine Gibney is a biofeedback therapist. With a Master’s in Public Health, author-therapist Catherine Holt teaches stress management. In their book, these authors cite an example of a woman in her late twenties suffering from binge eating with frequent purging since the age of fifteen. She gained greater insight, awareness, and control through a self-healing process. After great effort, she recognized a relationship between food and comfort, and food and control in her personal eating habits. She came to understand that during her childhood, her mother controlled the type and quantity of food she ate. Suddenly, when she was ten and her mother was at work, she was able to make her own snacks. There were various junk foods in the house that her mother had previously allowed her only rarely, as special rewards. As soon as the girl treated herself, a link between food and loneliness was made. After seeking professional help, her strategy during her four week recovery-treatment plan was to reduce or eliminate consumption of food when alone, avoid eating during an emotional upset, keep a food diary, eliminate sweet and fatty junk and replace it with fruits and vegetables. She reduced her binge eating through these steps and also with this imagery: 1). Inspection of the problem: my stomach is a greedy, black, needy blob in my abdomen, controlling my mind and body with evil wishes. 2). Self-healing process: I imagine getting a shower of liquid hugs, joy, smiles, and oranges. The black blob rinses out of my system and drains into the ground. 3). Being whole and healthy: a reasonable, caring, nurturing stomach keeps me strong and healthy.
What should a normal person do after overeating? Let go of the guilt. Do not fast. Do not skip the next meal. If you feel full, just eat lightly. Try making a healthy salad with field greens, carrots, raisins, and canned tuna with a drizzle of raspberry vinaigrette.
How many pounds do you want to fall off of your otherwise cute self? If you are a young adult, you’ll lose three to four pounds a week on the Gold Standard Plan. If you are over fifty, you’ll lose one or two pounds a week. Stay on the plan as long as necessary. You will have all the nutrients your body needs.
Even though you’ll have a calorie budget, you should dress up and go out to eat. Live life! If you spend up a storm, don’t starve later. Just get back on track. With practice, you’ll learn to save some pennies for eating out. Or, package up half and bring it home. It’s a stimulus package to cut calories when eating out and serves as a money-saving shortcut for the next day’s lunch.
Fat-blasting is a huge industry fraught with fads, “miracle herbs,” and empty promises of losing ten pounds or more a week. In my recent and successful attempt, the most I lost was three pounds a week on 1000 calories a day. Weekly weight loss variation has to do with water retention, even with consistency in exercise and diet. Here is a new way to maximize fat loss that has to do with fast and slow walking. Vigorous walking is when conversation is possible but very breathy. It has been proven that toggling between slow walk days and speedy walk days has a magical effect to further your weight loss while keeping energy high. This plan strikes such a nice balance between ease and effort that you probably won’t even notice the vigorous part.
According to University of Virginia’s Arthur Weltman, Ph.D., “higher-intensity exercise triggers the release of the human growth hormone, HGH. In turn, HGH triggers a significant increase in fat metabolism.” HGH levels rise by as much as 80% during vigorous exercise, and they stay elevated for hours after we have stopped exercising. Weltman explains that after exercise, our bodies are so revved up that it takes time (as much as 24 hours) for our internal systems to cool down. Metabolism remains higher with the toggling style of walking. Canadian experts have proved that exercise activates anti-hunger hormones; we eat less without realizing it! Leisurely walks burn about 300 calories per hour. Fast walking burns 300 calories in a half hour.
Here is how Weltman organizes walks and rest days: Day 1– 45 to 60 minutes of moderate walking. Day 2– Take a short, very brisk walk. You will barely be able to keep up a conversation. Beginners should aim for 20 to 30 minutes. Day 3– rest. Day 4– take a 45 to 60minute moderately paced walk. Day 5– Take a very brisk 20 to 30-minute walk. Day 6– rest.
Day 7– Take a very brisk 20 to 30-minute walk. Grab your walking shoes. Go for it, and you’ll soon fit into those skinny jeans. You will also protect yourself for The Big C.
It is an alarming statistic that the average American has a 40 percent chance of developing cancer over a lifetime. Is cancer caused by bad genes? Does random bad luck play a part when renegade cells mutate and replicate? Today’s research tells us that how active we are and how we eat makes a difference at our cellular level. The good news is that 80 percent of all cancers are related to lifestyle—poor diet, inactivity, and smoking. Yes, there is hope! We have some control. The American Institute for Cancer Research and the World Cancer Research Fund have
developed a list of ways to lower risk:
Be as lean as possible. The ideal adult body mass index is between 21 and 23.
Lead a physically active life. Aim for at least a 30-minute brisk walk per day.
Eat mostly foods of plant origin, emphasizing non-starchy vegetables and fruits, legumes, and grains.
Meet nutritional needs primarily through natural foods rather than relying on vitamin and mineral supplements.
Limit alcoholic drinks.
Limit energy-dense foods—the empty carbs and sugary drinks.
Limit red meat to less than 500 grams, or 18 ounces per week, and avoid processed meat.
Besides getting mammograms, there is a lot we can do. We need to take care of ourselves!
Fat cells contain “enzyme machinery” that leads to the production of hormones like estrogen.
This plays an important role in reproductive cancers according to David Schottenfeld, M.D., who is on the advisory board for the Prevent Cancer Foundation. Fat cells in an expanded waistline can cause a state of chronic inflammation, leading to the promotion of tumor growth. Insulin levels are also an obesity-related cause of cancer. As people get rounder, the cancer rate rises.
Excess body fat has been linked to breast cancer for years and is also linked to cancers of the esophagus, pancreas, colon-rectum, endometrium (the lining of the uterus) and kidneys. With food, we need to eat the rainbow. The brightest colored fruits and vegetables contain cancerprotective nutrients.