Where You Get Your Protein Is Important 

Eating an apple can help curb your cravings for sweets.

This article addresses why getting too much protein from animal sources, especially high-fat sources, bacon and anything processed with nitrates, is harmful. And fructose (not the kind that’s added into processed foods but the kind that is naturally occurring in fruits and vegetables) may have some benefits.

I’ve been logging my food into My Fitness Pal for over 600 days and have found that my sugar intake is often over 50g. But my only source of added sugars is from breakfast cereals, bread, jam, plus a teaspoon of sugar that I add to my mug of herbal tea that I drink at night. I strive to buy the healthier cereals, I try to limit myself to two slices of bread/day because of the need to restrict carbs and calories, and I just add a dab of jam to my PB. The main source of my dietary sugar comes from fruits, veggies, and dairy.

I always strive to eat more veggies than fruit, I get my protein from varied sources such as beans, legumes, dairy (especially Greek yogurt), eggs, some chicken, and once in awhile, salmon.

If you’re on a budget, eating primarily vegetarian really stretches your food budget. I have to be careful not to over-consume beans and lentils, however, because of the high amounts of carbs and calories, both of which are detrimental especially for someone who had been pre-diabetic. I’ve reversed it, but once your body becomes insulin resistant as mine was, I believe that insulin resistance is something you always have to guard against by limiting carbs and calories.

In comparing black beans to split peas, lentils, and great northern beans, I’ve found that black beans win hands down. Black beans are lower in carbs and calories. Guess I’ll be buying more black beans again. My weight loss has stalled since my surgery, and I’ve got to get it going again.

I’d be interested in hearing from y’all about any healthy weight loss tips!

Spring Madness 

Spring is here, and the days are getting warmer. So what does that mean here in SoCal? The community where I live has opened the pool. Unfortunately, the pool is solar heated, which means the water still isn’t warm enough. But it’s supposed to reach the high seventies later this week, so hopefully I’ll get brave enough to take the plunge.

I’m looking forward to going swimming and gaining back some more strength and mobility. And cross training is supposed to help with weight loss. At least I sure hope so. So besides going to the gym, I’ll work on my breast stroke. Freestyle and water aerobics will have to wait for many months until my shoulder is completely healed.

In case you’re wondering about the main photo up on top, I had found the original, free image of the swimmer and then had fun tweaking it in my latest app discovery, Painnt. I’ve been spending hours playing with various filters… I love photography and special photo effects. I’ll have to showcase some of my favorite photos in the coming weeks. Here are some of my favorites:

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Quinoa gone wild.

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Dockside garden.

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Happy puppy.

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Beautiful flowers.

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Secret garden.

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Flower garden.

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Tabbies at play.

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Jewels good enough to eat. These berries look like sparkling gems.

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Pelican spreading its wings on Huntington Beach pier.

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A black and white photo of the famous bandleader, John Philip Sousa (center), and his band gets loaded up with color. My great-great-grandmother’s brother, holding his clarinet, is seated next to Sousa on the left. Musical talent definitely runs on my dad’s side of the family—now we know why.

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Sunset photo turned into sunrise colors in Painnt. Newport Beach.

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Sea bird. Newport Beach.

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Boating. Newport Beach.

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The seal lifted his heavy head to stare at me as we passed by. Newport Beach.

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Reflections. Dana Point.

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The bridge to peace and quiet.

Rare rainy day in SoCal.

Pretty pitty goes for a car ride.

Sketch created in Painnt app.

Dried flowers.

The Cottage. San Juan Capistrano.

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Got the Midas Touch… at least where flowers are concerned.

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Cozy outdoor fireplace.

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Stairs leading to beautiful cove and solitude. Laguna Beach.

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Mission San Juan Capistrano.

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Meditation.

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Textures and shadows.

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Classic brown tabby morphs into a jewel-toned kitty.

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Elegant baby shower.

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The Eternal Flame. Photo of lit candle with a black background was transformed into a beautiful mosaic.

Can An App Really Help You Lose Weight?

My Fitness Pal is a free app that I utilize daily to record my food and exercise. Not only does it help tweak my diet, but I’ve found the daily articles and recipes to be extremely helpful too.

Today, for example, I read an article written by Kim Westerman titled, “Losing Weight When You Physically Can’t Exercise: Doreen’s Journey.” Doreen used My Fitness Pal to log her meals. I’ve also benefited from logging my food and exercise each day in my quest to reach my fitness goals.

I, too, have experienced issues with mobility over the last ten years because of injuries, arthritis, and a couple of surgeries. I also have an acquaintance who is in even worse shape than I am, so I hoped that the article would prove to be an interesting and motivating read. It was.

SO I’M OVERWEIGHT—WHAT’S THE BIG DEAL?

I think what many people don’t realize is that obesity is far more detrimental to one’s health than they might think. Everyone pretty much knows that obesity can cause heart attacks or clogged arteries. But the very fact that someone is obese may bring on nasty metabolic changes, which in turn can cause diabetes, chronic inflammation, and arthritis.

New research suggests that it’s not the stress on the joints that causes arthritis, it’s the metabolic changes caused by an over-abundance of body fat. That was definitely an eye-opener.

It took being diagnosed as pre-diabetic in May 2015 to get me started on the road to fitness. I knew my body could only handle minimal impact exercise, so I took up swimming and water aerobics to build up my strength and flexibility. I cut my sugar intake drastically, ate better, and lost a little weight. I began going to the gym. But as the months went by, I found my weight loss was unbelievably slow and frustrating.

In July 2015, a friend recommended My Fitness Pal to me. I downloaded the app on my mobile devices and have been using it ever since. I heartily recommend it. So far, I’ve lost 61 pounds. Yes, I still have more body fat to lose, but I now have normal glucose levels. And that’s a big win for me!

Most people go on a diet to look better. But I’ve discovered that it was more helpful to consider looking good as a happy byproduct of losing weight. The true motivation for me to lose body fat and to gain muscle was to regain mobility, avoid diabetes, and increase my longevity.

I’M THIN—WHY DO I NEED MFP?

But what if you don’t want to lose weight—should you still use the MFP app? The short answer is yes.

You may think you’re eating a healthy balance of macros and micros, but nine times out of ten, you’ll find there’s something in your diet that needs tweaking. Most people that log their food are amazed how much sugar, fat, sodium, and calories they actually consume. And are you getting enough iron, calcium, and vitamins A and C? Usually the answer is a resounding no.

You won’t know the answers to your questions until you log your food into an app such as My Fitness Pal.

MORE ABOUT MFP

MFP doesn’t differentiate between ADDED sugars and what is naturally found in food. Since food labels do not reflect that information yet, MFP can’t either. Unfortunately, it’s the same with B vitamins. I’m hoping that once labels are improved, MFP will incorporate that information into their food analysis.

It’s important to note that if you’re eating clean and sticking to fruits, vegetables, and dairy, there will be naturally occurring sugars in those foods. Those are not inherently bad sugars. (However, if you’re needing to manage blood glucose, there are extra steps you need to take to ensure there are no untoward spikes, such as sticking to low glycemic load foods.) I always eat protein with every meal or snack to help my body deal with naturally occurring and added sugars.

One of the real dangers to healthy eating is consuming processed foods that are almost always laden with added sugar and sodium, not to mention additives, preservatives, and food coloring.

But there’s another danger that is often overlooked by even those who consider themselves to be clean eaters: adding too much sugar or salt to what otherwise would have been a healthy meal.

For instance, when I began making my homemade vegetarian soups, I diligently logged all the ingredients. To my surprise, I discovered that I was using entirely too much salt. It sure didn’t taste too salty!

So I cut back drastically on the salt and threw in a lot more spices to give my soups more flavor. I also add one or two tablespoons of Bragg’s nutritional yeast to each bowl of soup for additional B vitamins and flavor. I’m not a fan of nutritional yeast’s taste except in my homemade soups—that’s where I think it adds greatly to my veggie soups’ savoriness.

A friend of mine has strict dietary requirements for his various ailments, and he’s always prided himself that he’s been eating clean for years. However, he was adding two tablespoons of maple syrup to his daily breakfast of oatmeal and berries. Maple syrup is sugar. Even though he was eating egg whites with his breakfast, he still was consuming a big load of simple carbs each morning. This practice was detrimental to his health goals.

I advised him to stick to steel cut oats, not rolled, to lay off the maple syrup entirely, and to add a tablespoon of chia seeds instead. The chia seeds provide antioxidants, as well as healthy fats which help slow absorption and keeps you feeling fuller longer. That’s what I do, and even though I consider myself to be a recovering sugar addict, I’ve found I don’t miss the sugar in my oatmeal at all.

BUT ISN’T IT A HASSLE?

I wasn’t sure I wanted to log my food and exercise. I had tried keeping a food diary on paper many years ago, and I had hated it. But by using the app, the experience has proven to be fairly hassle-free and far more rewarding than I had assumed. I’ve been logging my food for over 600 days now. I think I can safely say that it’s a good habit that I’ve acquired.

Try MFP for a month. It’s free. And what can you lose, except those bad habits that have prevented you from being the healthiest you’ve ever been?