Bingeing

M&Ms, cannoli, mini ice-cream cone, animal crackers, pretzels. I threw out the Vienna fingers this a.m.

Tomorrow is another day.

I gained 5 pounds over the weekend

We went out for dinner and were going to have a class of red wine at an Indian Restaurant. We ate on program but I had two glasses of red wine. We had friends over after dinner, a little more red wine. Easter Sunday, I indulged a bit. I ate a little chocolate, lamb, shrimp and some cookies and champagne.

Today is a new day.

Sunday I'll be done with phase on of South Beach

I will have lost 4 pounds as of today. I am staying in the 139 to 143 range for the last 6 or 8 weeks. I did walk yesterday so exercise may be my last resort though I have no desire to be a gym rat. Anyway, I'll keep plugging away. I feel pretty good but am way far from my goal of losing 14 more pounds.

My husband wants to go out to dinner tonite and have one glass of red wine. I am stressing about the calories. Crazy that I am at this point.

140 lbs but look and feel thinner...how can that be?

Apparently it can be true. There are so many factors that keep the scale where it is. Glycogen levels that are higher, hold in water. Where are you in you menstrual cycle. Salt intake (I am eating a lot of salted almonds). How much water are you drinking. The less water you drink, the more you retain.

So while I was bumming this morning over weighing the same for nearly 10 days. I do feel thinner. While I was kvetching about my lack of weight loss, my son said "No one cares if you're fat or thin." I'm not sure how to take that comment...but the reality is, I care! And I'm working hard.

Yes, I am open about my weight troubles. I've read you are not supposed to talk about dieting, especially in front of daughters. But I say, "This is life, my life and I don't believe in hiding stuff from my kids." I don't believe that kids don't notice when there mom is dieting on the sly...kids know everything!

Six to Eight Weeks at the same weight. Is this my ideal?

I find it hard to believe a 5'3" person's ideal weight is 140 lbs. but so be it. I could exercise more but am not going to. I will continue to eat healthy because I feel pretty good and it is the right thing to do. If I go back to my bad habits, I will gain weight and feel crappy.

Lose your weight before you enter perimenopause!

This is very difficult, mentally. I am eating very light and the weight is hanging on. I am not craving because I am avoiding any triggers...and eating light, fish and veggies and keeping busy...

I probably should have done this before menopause

I am back down to 139 but probably because I didn't eat dinner last night. I made a dish of roasted veggies and shrimp for lunch. I was full halfway through (miracle of miracles!) and ended up eating the last bit at 3:30. I had some nuts at dinner time.

This feeling of hunger or not is what hunger feels like. Once you eat enough you get full and can't and don't want to eat anything else. A feeling of insatiable hunger is a craving. You want to avoid all foods that give you that feeling. For me it is not only sugary things, but anything with white flour, red meat, cheese, fried stuff like french fries and chips of all kinds. Read on.

The Rising Childhood Obesity Epidemic
Posted on March 10, 2011 by helenpapas| Leave a comment

March 04, 2011

Helen Papaconstantinos, R.N.C.P., R.O.H.P.

http://helenpapas.wordpress.com/category/glycemic-index/

Another reason to stay away – cheap processed food is biologically addictive:

Foods made ‘in a plant’ (rather than grown on a plant), as Michael Pollan would say, are biologically addictive.[17] Sugar stimulates the brain’s reward centers through the neurotransmitter dopamine exactly like other addictive drugs.[18] Brain imagining (PET scans) show that high-sugar and high-fat foods work just like heroin, opium, or morphine in the brain.[19] Both obese people and drug addicts have fewer dopamine receptors, making them more likely to crave things that boost dopamine and that feeling of reward. Foods high in fats will also raise opiate-like substances. And just like drugs, after an initial period of “enjoyment” the user starts regularly consuming them to feel normal.

Gained a Pound! Are you kidding me?

I am only eating fish and veggies and nuts. How can this happen? The only think I can think is that I didn't eat dinner til 8 and was starving and wolfed down a lot of shrimp and roasted veggies...

Quick weight loss and counting

There is something to be said for dropping 4 lbs in 4 days. I don't care if its water weight. My clothes are looser and I have a plan for maintaining...Anyway I am eating lots of vegetables, no fruit, no dairy, no carbs, except some beans which have carbs and hummus. The only animal I am eating is fish.

The good news: I had already been off to a good start getting off sugar, caffeine and dairy and except for a couple of transgressions I have basically been off those for nearly 2 months.

Two weeks on no carbs and then I'll add fruit and brown rice back in. Now that I am not eating these I realize I was eating a lot of fruit and a lot of brown rice, tortilla chips and french fries. Although I was maintaining my weight with those little treats, I think I need to rethink that in the future.

Adding fish to diet, took out carbs- lost 3 lbs

The good news: I've lost 3 lbs in 3 days! I feel motivated. I realized I was eating a lot of carbs on the vegan diet (My think vegan friend told me there are fat vegans!) I was not only eating brown rice and brown rice cakes but french fries and a lot of tortilla chips. I was able to maintain my weight for 5 weeks with these treats. So once I lose the weight doing the no carbs I may go back to being a vegan. Or I may stick with some fish. We'll see.

I feel good, was a little tired yesterday. Jumped rope, lifted weights and walked. No yoga, feeling tired from the adjustment.

Going to do no carbs for 2 weeks!

Yes, I've given up on Vegan for now. I went to Florida for the weekend. It was a little stressful, did not have enough food choices in the house and when we went to a restaurant and asked for vegetarian choices (not even vegan!) the nasty waiter informed me I should have called it in! I'm thinking it's not an airline! Anyway, I ordered shrimp, vegetables and risotto. It was delicious and no adverse effects.

I am extremely discouraged but will do phase 1 of south beach but with no dairy and see if I can jump start this weight loss. I'll be eating fish and veggies, no dairy or meat or chicken, lamb, etc.

Wish me luck!

Jumping Rope, My New Cardio Exercise

I am still craving sweets from my Sunday travels; exhausted and thinking about food. I spent the afternoon and evening reading an entire romance novel to keep my mind of the cravings. I really feel crappy, exhausted and unmotivated. It happens every time I go off sweets. I've also been craving fish.

The good news: I can maintain my weight on this vegan plan and still be satisfied. The bad news, still haven't lost that 15 lbs I'd been hoping to. Starting next week I am gong to do 2 weeks with no starchy carbs to see if I can jump start the weight loss. I am waiting until next week as I am traveling this weekend.

I was thinking of acquiring a stairmaster to get my cardio in but then read the following article in the Wall Street Journal about jumping rope. It says if you can jump for 10 minutes you are in moderately good shape. I did 5 minutes, with a rest in between each minute. It was hard. The good new is is that it is a fast all-over workout.

Learning the Ropes
Forget the treadmill. To get fit quickly and easily this spring, do like boxers do and jump around

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[jumpropes1] Photographs by F. Martin Ramin for The Wall Street Journal, Styling by Anne Cardenas

THE SEGMENTED ROPE | Because the rope is covered in durable plastic, this is the ideal choice if you jump on rough, outdoor surfaces. Lifeline USA Segmented Power Rope, $12, amazon.com

Peter Nestler, who jumps rope for a living, recently executed an extended double dutch sequence for Adam Sandler's next movie, "Jack and Jill," as Mr. Sandler's stand-in. When he was finished, Katie Holmes, the film's co-star, approached Mr. Nestler, he said, and told him it was the most amazing thing she'd ever seen.

I know the feeling. I jump rope out on the street in Astoria, Queens, for exercise, observed by my coterie of elderly Eastern Europeans.

"When's the fight?" one asked recently.

Traditionally the turf of the boxing ring and schoolyard, jumping rope is nearly perfect exercise in terms of conditioning, cost-benefit and convenience. It's just you, a rope, a pair of shoes and the ground.

It is a kind of complete physical engagement that few other activities offer. And once you catch the "swing," it's pretty satisfying stuff: a personal lyricism that jogging and other aerobics will never have.

"To coordinate that kind of rhythm, the whole body has to be in sync—core, shoulders, legs," said Brian Nguyen, the actor Mark Wahlberg's personal trainer. Mr. Nguyen trained with Mr. Wahlberg for his role in last year's film "The Fighter." "It's a very intense movement for the body," he explained.

Jumping is also gentler and kinder, though. "You're getting the most bang for your buck, because you're working almost every part of your body, but there's not the impact of running, because of the way the foot lands," said Alexis Colvin, an assistant professor of sports medicine in the Department of Orthopaedic Surgery at Mount Sinai Medical Center in Manhattan.
THE PURIST'S SPEED ROPE
[JUMPROPES] F. Martin Ramin for The Wall Street Journal, styling by Anne Cardenas

Many pros use uncomplicated, inexpensive plastic ropes—sometimes simpler is better. Orange Crush, $8, punkrope.com

John Snow, the manager of Trinity Boxing Gym in Lower Manhattan, has basic pointers. He has me jump in place, without a rope, practicing my arm movement: elbows to my sides, turning the wrist and bending and rolling the elbow, breathing through my nose, setting a pace, staying focused and loose. Mr. Snow called it "controlled relaxation," an eloquent attitude towards life, as well as rope jumping.

Tim Haft, who leads the Punk Rope class at the Greenpoint YMCA in Brooklyn, stresses the importance of sizing the rope you use. Most ropes can be adjusted by making knots next to the handles. "Stand on the middle of the rope with one foot," he said. "The handles should come up to just below your shoulders."

Mr. Haft uses an inexpensive plastic-cord "speed" rope with simple handles. Ropes with ball-bearing handles are also available and can facilitate your swing. Weighted ropes will give your arms and upper body more exercise; plastic-bead ropes are sturdier for outdoor jumping on harder surfaces, though you should be using a giving platform like a pliant wooden floor, a mat or grass. Cotton-cord and leather ropes look great; no one except stylists use them.

Shoes are important too. Wear something flat, like a cross-trainer or a wrestling shoe, not a running shoe. When you jump, land on the ball of your foot, not your heel.

Like most trainers I spoke to, Frank Powers of Serpico Powers training studio in Manhattan bases his rope routine with clients on a boxer's three-minute round: three one-minute rounds, with a 30-second break between, then three two-minute rounds, then three three-minute rounds.

"When you can jump for 10 minutes comfortably, you're at a decent fitness level," he said.

But for me, it's all about the "swing," casually watching the cars go by on 28th Avenue, the steady exhilaration of the light-footed step and sailing repeatedly up into the air. Michael George, an ex-boxer who has trained Julianne Moore and others, likened it to a dance—that's exactly what it is.
—William L. Hamilton
THE ERGONOMIC ROPE
[JUMPROPES] F. Martin Ramin for The Wall Street Journal, styling by Anne Cardenas

The Ergonomic Rope

Fancy handles mean you'll be able to workout more comfortably, longer. Harbinger Trigger Handle, $11, amazon.com
THE HIGH TECH ROPE
[jumpropes2] Photographs by F. Martin Ramin for The Wall Street Journal, Styling by Anne Cardenas

The High Tech Rope

The handle's swivel bearings help eliminate tangling and friction. Aero Speed, $39, buddyleejumpropes.com
THE WEIGHTED ROPE

[JUMPROPES] F. Martin Ramin for The Wall Street Journal, styling by Anne Cardenas

The Weighted Rope

Go for this heavier kind of rope to give your arms and upper body a more intense workout. The Beast, $20, punkrope.com
How To: Do a Criss-Cross Jump

[HowToJumpRope]
[HowToJumpRope2]

Yale Food Addicition Scale

You may want to take this test. I believe the only way to get over an addiction is to not imbibe. My suggestion would be to figure out what foods are your trigger and then avoid them.

Yale Food Addiction Scale Gearhardt, Corbin, Brownell, 2009
Contact: ashley.gearhardt@yale.edu
This survey asks about your eating habits in the past year. People sometimes have difficulty controlling their intake of certain foods such as:
- Sweets like ice cream, chocolate, doughnuts, cookies, cake, candy, ice cream
- Starches like white bread, rolls, pasta, and rice
- Salty snacks like chips, pretzels, and crackers
- Fatty foods like steak, bacon, hamburgers, cheeseburgers, pizza, and French fries
- Sugary drinks like soda pop
When the following questions ask about “CERTAIN FOODS” please think of ANY food similar to those listed in the food group or ANY OTHER foods you have had a problem with in the past year
IN THE PAST 12 MONTHS:
Never
Once a month
2-4 times a month
2-3 times a week
4 or more times or daily
1. I find that when I start eating certain foods, I end up eating much more than planned
0
1
2
3
4
2. I find myself continuing to consume certain foods even though I am no longer hungry
0
1
2
3
4
3. I eat to the point where I feel physically ill
0
1
2
3
4
4. Not eating certain types of food or cutting down on certain types of food is something I worry about
0
1
2
3
4
5. I spend a lot of time feeling sluggish or fatigued from overeating
0
1
2
3
4
6. I find myself constantly eating certain foods throughout the day
0
1
2
3
4
7. I find that when certain foods are not available, I will go out of my way to obtain them. For example, I will drive to the store to purchase certain foods even though I have other options available to me at home.
0
1
2
3
4
8. There have been times when I consumed certain foods so often or in such large quantities that I started to eat food instead of working, spending time with my family or friends, or engaging in other important activities or recreational activities I enjoy.
0
1
2
3
4
9. There have been times when I consumed certain foods so often or in such large quantities that I spent time dealing with negative feelings from overeating instead of working, spending time with my family or friends, or engaging in other important activities or recreational activities I enjoy.
0
1
2
3
4
10. There have been times when I avoided professional or social situations where certain foods were available, because I was afraid I would overeat.
0
1
2
3
4
11. There have been times when I avoided professional or social situations because I was not able to consume certain foods there.
0
1
2
3
4
12. I have had withdrawal symptoms such as agitation, anxiety, or other physical symptoms when I cut down or stopped eating certain foods. (Please do NOT include withdrawal symptoms caused by cutting down on caffeinated beverages such as soda pop, coffee, tea, energy drinks, etc.)
0
1
2
3
4
13. I have consumed certain foods to prevent feelings of anxiety, agitation, or other physical symptoms that were developing. (Please do NOT include consumption of caffeinated beverages such as soda pop, coffee, tea, energy drinks, etc.)
0
1
2
3
4
14. I have found that I have elevated desire for or urges to consume certain foods when I cut down or stop eating them.
0
1
2
3
4
15. My behavior with respect to food and eating causes significant distress.
0
1
2
3
4
16. I experience significant problems in my ability to function effectively (daily routine, job/school, social activities, family activities, health difficulties) because of food and eating.
0
1
2
3
4
IN THE PAST 12 MONTHS:
NO
YES
17. My food consumption has caused significant psychological problems such as depression, anxiety, self-loathing, or guilt.
0
1
18. My food consumption has caused significant physical problems or made a physical problem worse.
0
1
19. I kept consuming the same types of food or the same amount of food even though I was having emotional and/or physical problems.
0
1
20. Over time, I have found that I need to eat more and more to get the feeling I want, such as reduced negative emotions or increased pleasure.
0
1
21. I have found that eating the same amount of food does not reduce my negative emotions or increase pleasurable feelings the way it used to.
0
1
22. I want to cut down or stop eating certain kinds of food.
0
1
23. I have tried to cut down or stop eating certain kinds of food.
0
1
24. I have been successful at cutting down or not eating these kinds of food
0
1
25. How many times in the past year did you try to cut down or stop eating certain foods altogether?
1 time
2 times
3 times
4 times
5 or more times
26. Please circle ALL of the following foods you have problems with:
Ice cream
Chocolate
Apples
Doughnuts
Broccoli
Cookies
Cake
Candy
White Bread
Rolls
Lettuce
Pasta
Strawberries
Rice
Crackers
Chips
Pretzels
French Fries
Carrots
Steak
Bananas
Bacon
Hamburgers
Cheese burgers
Pizza
Soda Pop
None of the above
27. Please list any other foods that you have problems with that were not previously listed:

Glad I didn't gain weight on the vacation

But I am a little disappointed that I was physically active all day and didn't lose weight! So here is the plan: Exercise more, lift weights (started yesterday), yoga and eat smaller portions.

3 nonpareils, 1 cakester, 2 vienna fingers, choco chip cookies...

Yes, I indulged yesterday. I didn't have enough healthy things to eat for the traveling yesterday and so I indulged. Surprisingly, I did not go hog wild but I did not sleep well and I am craving today. I didn't get that same feeling of "OMG, what have been missing!" I am a little disappointed that I made it so far and then indulged. Back on track with hummus and rice cakes and a smoothie this morning.

FYI, I do take fish oil for my cholesterol but still consider myself vegan. Though when I go to the doc and get my cholesterol checked, if its low, I will ask about not taking it.

Being Flexible is Important

At lunch yesterday on the mountain, they were out of veggie chili so the server recommended a veggie soup. After he got it for me he realized that there was cream in it. I ate it anyway. It was a small cup. I also ordered onion rings forgetting they were dipped in a batter made from flour. I ate a few of those. I will say I was craving later and ate some tortilla chips which I later noticed had some milk product in them! What a day.

We went out for Mexican at Rio Grand where we ate on the roof. It was gorgeous and fun. I was very excited to have been able to order veggie fajitas and gotten a real meal, sans cheese and sour cream. I did have two yummy margaritas to top the evening off and am back on track this a.m.

Traveling could be tough today because I don't have a lot of snacks. I'll try to bulk up at breakfast.

Once I get home I will get more cardio, start weight lifting again and continue with my 5 yogas a week. I did notice that you don't need big portions. Because I didn't want to feel too full while skiing, I ate less than I would at home an had plenty of energy.

Chefs Love to Make Vegan Stuff

Ten of us went out to eat last night. There was not much on the menu for me and as I was asking which items might be vegan the waiter asked if he'd like the chef to make me a stir fry. I said "sure." Out came a delicious, spicy tofu and vegetable stir fry. I couldn't finish it so my husband chowed down the rest.

Our waiter told us that the chef loves to get the chance to make something off the menu. I will say I have been eating a lot of tortilla chip and french fries. I figure I am burning a lot of calories and not eating any sugar, so what the heck. Just for the record, I still consider myself 34 days vegan. My kids are arguing that I went off the wagon trying that tiny piece of buffalo. I believe it is all about intent.

Lots of Meat was Served Last Night

We had a little dinner party in our condo and one of our guests contributed steaks, buffalo and salmon. I must say I was salivating and did try one schniggle of bison. It was not that good. I will say the regular fatty steaks smelt good.

Since I've been skiing each day, I've actually been eating less than at home. For dinner last night I had some tortilla chips and chili and a salad with my dinner while everyone else chowed on steaks and pasta and cookies for dessert. I did have one beer and 2 small glasses of red wine with dinner. Earlier for lunch I had a small cup of veggie chili, a couple of chips and a good amount of fries, for breakfast a small smoothie and a dibble of chili with a dabble of brown rice. Not much food for someone who is skiing all day. I feel good.

I think beans are the way to go!

I don't know if I am experiencing the high altitude weight gain but my clothes have gotten tighter. This happens every year and I now know to bring one size larger jeans. I will say the having 2 glasses of wine each night, tortilla chips and some fries at lunch. I probably need to cut down on those salty things. The good news is: I am getting a lot of exercise, eating very healthy and no sweets. The altitude weight will come off when I get home. All in all I am thrilled that I don't feel deprived on this trip.

About the beans I never at them until this past year but I am going to try a lot of bean recipes. Since I don't like tofu I think they'll become my main protein source.

STEAMBOAT VACATION PLANNING: High Altitude Health Tips

Swelling

Otherwise symptomless swelling of face, hands and feet, with a weight gain of four to 12 pounds sometimes occurs at altitude, most often in women. The swelling may persist for several days after returning to lower altitude before it resolves spontaneously. The cause is unknown but the condition will respond to a low sodium diet and diuretics.

30 Days Vegan and sugar free

It has not been difficult to do the vegan thing. I cooked up some of my usual fare, veggie chili, brown rice and veges and my morning smoothie. I went out to eat and I was able to order a couple of yummy sides, beet salad and truffle fries. The chef made me a delicious veggie dish.

My indulgences have been corn chips with salsa or chili, french fries and some beer and wine. I was only going to drink red wine but a cold beer in the hot tub after skiing was too much for me to resist. I have not even been thinking about sugar.

Interestingly, I think the longer you stay off something you crave, like cookies, the less you think about them, you replace them with something else and they become a non-issue.

On vacation and eating vegan!!!

I was able to fly to Colorado with a layover in Dallas and was able to continue my healthy eating! I packed some almonds, rice cakes and yummy hummus. The security confiscated the hummus (considered a liquid). Might have gotten through if I put it in a ziploc.

Ate at Chilis and had chips and a salad. It's been fine in Colorado. Tonite the chef at Truffle Pig made me a yummy Vegan salad. I didn't miss out on anything. I figure if I can make it through the vacation, I can make it through anything!

I did have a couple of beers in the hot tub and a glass of white wine with dinner, so we'll see about cravings tomorrow.

I binged on Tortilla Chips and Guacamole!

The lunchtime potatoes started me on the slippery slope...Anything you are deliberating over eating...don't eat it. You intuitively know what is good for you and bad for you. So last night I heated up a cup of vege soup but then just dove into the bag of chips. I also snacked on roasted asparagus, yummy! This sounds crazy to those of you who are still sitting with a box of graham crackers and a can of icing but once you get rid of that stuff, veges taste good! The good news is it was a Vegan Binge!

I know I said I wouldn't worry about the weight loss but I am. I am thinking I need to bump up the cardio and cut down on my portions.

Potatoes trigger cravings

I had my fruit smoothie this morning and went for a walk and then yoga. Had lunch at my favorite green restaurant, Prasino. I thought I'd try something different since I was there yesterday. I ordered edamame (protein), julienned veges, and potato wedges.

I was starving an hour after I left. I promptly went to Whole Foods and staked out by the salsa bar eating chips and guacamole! I had 2 rice cakes in the car. I do feel full now but think I should stay away from potatoes. They made me sleepy. Might be a good think for insomniacs to eat before bed...

Craving or Hunger - What's the Difference?

I've been very hungry the last 2 days, although I think it may be craving. I am not as sure because I've been sticking with the vegan plan but have been eating Dentyne Fire like it was popcorn. It does have some alcohol sugar, sorbitol and malitol which are carbs and have a high glycemic index. This has been known to stall dieters and I may have found my culprit!

So hunger is when you need fuel. It is not a gnawing feeling in your gut. It doesn't cause you to ransack the pantry looking for anything to stuff in your mouth. It is a feeling that can pretty comfortably be delayed until you can prepare a meal or get a meal. You can often delay it for an hour or two and finish whatever you were doing. Once you eat you become full and energized and can start your next activity. Satisfying hunger is not followed by recriminations.

Craving is all encompassing. It gnaws at your gut. The desire for the food you crave takes over all thought processes. It can be satisfied for a short time but then starts up again. It can cause you to rip through your pantry or fridge. It will cause you to eat your kids Halloween candy, stop at the bakery and load up, grab candy bars in the Target line. Giving in to a craving is followed by guilt.

It doesn't take much to get me craving, hence the very restricted eating. The gum slipped under my chinks. I ate 2 packs yesterday! In the garbage today!

Read more about sugar alcohols:

Maltitol: Just Say No
Why Maltitol is Often More Trouble Than It's Worth

By Laura Dolson, About.com Guide

Updated February 25, 2009

About.com Health's Disease and Condition content is reviewed by our Medical Review Board
See More About:

* sugar alcohols
* low carb ingredients
* glycemic index
* maltitol
* sugar substitutes

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Occasionally, someone will ask why their low-carb diet isn’t working as they think it should be. One of the first questions I ask is whether they are eating products with a lot of sugar alcohols such as maltitol. Although it doesn’t have the same impact on every individual, this one ingredient has been known to stall many a well-intentioned dieter. Here’s why.
What is Maltitol?
Maltitol is a sugar alcohol, an ingredient commonly used in low-carb or “sugar-free” products such as candy and nutrition bars. It is used so much because of its similarity to sugar in terms of taste, mouth feel, and interaction with other ingredients. Products which use maltitol and other sugar alcohols as sweeteners can be called “sugar free.” Although claims are often made that maltitol has little impact on blood sugar, this turns out not to be the case.
Maltitol Has Carbs
Maltitol is a carbohydrate. Although our bodies do not absorb all the calories in maltitol, this substance does provide us with 2 to 3 calories per gram, compared to the 4 calories per gram of sugar. (For what its worth, I have noticed that the claim of 2 calories per gram usually comes from literature provided by the manufacturer or the low calorie food industry whereas other analyses tend to be closer to 3 calories.) Since maltitol is a carbohydrate, and since it provides calories, you would expect it to impact blood glucose. You would be correct.
Maltitol Has a Relatively High Glycemic Index
In particular, maltitol syrup has a glycemic index of 52, which approaches that of table sugar at 60. The powdered form has a glycemic index of 36, which is still higher than most other sugar alcohols and all artificial sweeteners.
Maltitol is Not as Sweet As Sugar
Estimates run from 75% to 90% of the sweetness of sugar. Again, the information provided by industry groups tends to give the 90% figure, while other sources say 75%. So, if maltitol has ¾ of the sweetness of sugar, ¾ the calories of sugar, and ¾ the glycemic index of sugar, it isn’t a far leap to the conclusion that you need ¼ more maltitol to get the same effect of sugar, which will give you close to the same effect in most other ways (except for dental cavities). You are basically getting expensive sugar. And…a bonus:
Maltitol can Cause Intestinal Discomfort
Usually this takes the form of intestinal gas and cramping, but some people may find themselves with diarrhea. If you decide to eat products with maltitol, you’d be wise to start with a small amount and judge the reaction -- as well whether you’ll be in a crowded room a few hours later.
Alternatives to Maltitol
The best alternatives to products with maltitol are usually made with erythritol, often in combination with artificial sweeteners such as sucralose (Splenda). But almost any other sugar alcohol is at least a little better than maltitol (see chart at the bottom of this article about sugar alcohols.
More About Sugar Alcohols

* What Are Sugar Alcohols?
* Erythritol Information
* What Are Net Carbs?

New posts to the Low Carb Diets forums:

* Coconut Sugar
* I wish I had a low carb journal
* Should Soda Be Taxed?

Related Resources

* Sugar's Many Disguises
* Sources of Liquid Splenda
* What is the Glycemic Index?

Related Articles

* What Are Sugar Alcohols - Blood Sugar and Sugar Alcohols
* How To Read a Nutrition Label - Sugar Alcohols
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* Natural Sweeteners for Diabetes - Alternative Natural Sweeteners for Diabet...
* Reducing Sugar - How to Reduce Added Sugar - Cutting Back on Sugar

Laura Dolson
Guide since 2005

Laura Dolson
Low Carb Diets Guide

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Tough Day Yesterday

I was starving yesterday. Not sure if I was craving or just hungry or a little of both. By sheer willpower I refrained from eating the pumpkin squares on the counter, the pepperoni pizza I reheated for my boys. I did have 3 bowls of delicious chili, a fruit smoothie and lots of rice cakes to help with that crunchy carb need. I also ate a banana and quite a few nuts. Dropped backed to 141.

The reason why I keep plugging away is because my other choice is to eat all of the junk I've been eating which will cause me to feel horrible, obsess about my eating and gain weight, all for that momentary feeling of fullness and satisfaction. So there really is no choice.

Why am I not eating cookies?

I am eating basically nothing and am gaining weight...I am bloated from my reproductive system coming out of hibernation and deciding to ovulate again. Maybe this is the problem. I did eat quite a few salty almonds yesterday. I was hungrier than usual and getting sick of eating the same thing for the last 21 days. Will make veggie chili today and need to come up with some more recipes

The bottom line is that I still feel good and have energy and am not thinking about food the way I used to...I was watching Open Season 2 yesterday and I could totally relate to Mr. Weiny, the dachsund, whose owner is trying to find him. She has set out a gazillion dog treats to lure him in. At each dog treat he is in anguish. He says "noin" and gobbles one up and is in ecstacy. Then an anguished "Noin!" Gobbles up, Ecstacy! "Noin!!" and this goes on. I don't want to live like Mr. Weiny. It is pitiful that I am comparing myself to an animated character! LOL!

I hope this is a plateau and not my ideal weight

I went out to dinner on Friday night with friends. Basically ordered a salad with the cheese and pecans removed. $11 for lettuce, essentially. $4 extra for a side of brown rice. I did have edamame for an app and a glass of organic red wine. All and all it was nice, I did not have dessert. Had a 2nd glass of red wine. I had some cravings the next day. I don't think the wine triggered my cravings but not sure. I went to yoga and didn't have my breakfast until 11 and then had soup at 3 and salad at 5:30. A couple of rice cakes...

I am not having heat surges, yeah! But do feel like I am never going to lose weight. The good news is because of this sorry weight loss, I'll be staying on my healthy eating when I leave for vacation on Saturday. I may have some red wine but that's it.

I dreamt I ordered a McDonald's Cheeseburger

I caught myself in the dream and remembered I was vegan! No, I am not craving meat, just stressed. Plugging away. I feel bloated, maybe because this old body is ovulating after 5 months of heat surges and hibernation. That's menopause, as you menstruate and stop, etc. You feel young, you feel old. i suppose that's a good thing.

Nothing else to say except I am getting bored with the same food chooses and will have to actually start cooking. Made brussels sprouts last night, not too bad.

Hot Flashes have subsided

I don't know if veganism and heat surges (aka hot flashes) are related, probably not...but I'll take whatever I can get. It is discouraging to be at the same weight for what seems like forever but I've got to remember that I feel better physically and mentally and I am not thinking about food constantly...just my weight, LOL! I suppose I need to obsess on something.

I am doing yoga 5 days a week and have increased my walking. Yoga is going better, I am more purposeful in my practice so I think I am getting more benefits. I think I need to up the amount of water I am drinking.

With my lack of results on the weight front, it is a forgone conclusion that I need to not stray from my eating on my upcoming vacation. Also I tend to put on about 5 lbs (in water weight?) due to the altitude change. I am curious if this will happen with my eating a low carb diet.

Binged on Rice Cakes!

I ate about 8 rice cakes at 560 calories total. That would be under 2 candy bars or one of those double Twix bars (my personal favorite) that you can get in a 7-11 (one of my most favorite eating joints in the world) or at an airport. I still managed to lose a pound but was craving big time.

So I've given the old heave ho to the sweet potatoes and we'll see how it goes. Fed my hubby lamb last night and the smell was driving me crazy! It smelled so good. Vegetarian chili tonite.

The urge to binge, physical or psychological? Not sure.

I think I've discovered the culprit - 7lbs of Sweet Potatoes!

I've been cooking up a batch of sweet potatoes each week. I put 1/2 of one in daily smoothies which I share. I also chop up 1/2 of one and put in my daily salad. I just realized that's nearly a pound of sweet potatoes a day...

So I am giving them the old heave ho, along with french fries and tortilla chips. Let's see what happens!

Day 16 - French Fries Caused Cravings

I have kept to my vegan eating but did have some yummy french fries yesterday. I ate my salad before joining my son for lunch at a BBQ place. His fries looked too good for me to resist. I was only going to have one (of course we've all heard and tried this!) 15 later and I was not satisfied. I went to yoga feeling uncomfortably full.

I later went to Trader Joe's and had a couple of chips at the salsa display. (This is becoming a habit) Bad new: some of my same behaviors without devastating consequences but clearly fried foods cause me to crave, chips and fries. Which makes me wonder if I should take the sweet potatoes out of my diet. I do eat them with the skin...

Either I am at some sort of plateau/standoff with the ole bod or I am eating too much...hard to believe.

Day 15 - The Battle of the Bulge!

Yes, I gained a pound. I think it was the tortilla chips I snacked on. It is amazing how little food your body needs to run. I have literally been eating fruits, veges and brown rice, almond milk, tea and water and a few servings of chips. Perhaps the additional salt didn't help. I went to yoga and walked. So I'll keep plugging away...I've been told Day 14 is the turning point. I don't no where I've turned but its not looking promising! LOL!

If you are not hungry, you are not missing out!

When I tell some people what I'm not eating, they say "I could never do that." "I love Dairy Queen in June" "I've gotta have my caffeine" "I love bread." I love all of those things too. But when you are not hungry, you don't care. When you don't crave it, you don't care about it.

If you eat healthy and are off caffeine, you will have more energy. You will be energized from a.m. until p.m.

If you are not craving carbs, you won't root around in the pantry. You'll do something else. Read a book, chores, something.

If you are not craving you are not missing it, you are not thinking about it, you are not obsessing.

Binged on Tortilla Chips!

Did I sabotage my eating? Who knows. I did not eat breakfast. Had a brown rice cake before yoga and then ate brown rice risotto at 11:30. Probably not enough food and then started on the chips (which are vegan) at 1:00. Only ate soup for dinner. But all that salt...did have thoughts of venturing into all of that off-program stuff but refrained.

13th Day Vegan - lost a pound!

Lost A Pound! Yes!

As I've said, what keeps me going is that I feel good and am not hungry. This is clearly not a fluke. I am going to cut down the amount of salad I eat for lunch. I have been eating a large enough portion that I get so full that I am forcing the remainder down...The headache is gone. Life is good.

Cravings

If I didn't feel fabulous (except for the headache, got one for a few days when I did Alejandro Junger's Clean Program, I would give this up. But no joke, I am not hungry. Even at mealtimes, I am not starving. There are no cravings for carbs, there is no perusing the pantry, grabbing a candy bar in the Target line, ripping open some cookies at the grocery store, no Starbucks, it is very liberating.

Here is a list of things I crave:

White or Whole Wheat products: bread, pastas, rice
Sugar: cookies, candy, sweet condiments
Cheese: All Kinds - will eat like potato chips

These are things I don't crave but trigger cravings when I eat them:

Red meat: could eat pounds without getting full, get hungry for carbs
Shrimp: ditto
Alcohol: Drinking will awaken the sugar demon and cause me to crave carbs
Corn Chips: Will eat endless amounts but they don't cause me to crave other things
Condiments with lots of sugar: ketchup, salad dressings
White potatoes
caffeine
less than 7 hours of sleep

Things you would think would cause cravings but don't:

Fruit
Sweet Potatoes
Stevia (natural no calorie sweetner)
sugarless gum


Right now there are a lot of things I don't eat but I don't feel deprived. The only time I feel somewhat deprived is at a party. With time, I think this will go away

What I eat:

All fruits
All vegetables
Brown Rice
Rice pasta
almond milk
tea
quinoa
almonds

It doesn't sound very good but it is delicious. You find yourself trying all different fruits and veges just to widen your choice. It is amazing how taking away choices can bring you freedom.

11th Day Vegan

I still feel good except for a nasty cold. Feel thinner although my weight hasn't changed. Getting rid of the fat is like head lice, I think. I've just got to keep plugging away. Something's gotta give. The only think keeping me on this path is the fact that I am not craving or hungry for that matter. Things I that might help:

Get more cardio
Cut out the sweet potato. I put some in my smoothie and a little in my salad.
Eat smaller portions
Wait...

10th Day Vegan - I feel like the Fat Whisperer

Remember the scene where the hero has to stand on the horse to totally humiliate and demoralize it so that it will finally be broken? I feel like that guy. I am standing on the fat, not feeding it, exercising, and drinking loads of water but nothing is happening. 10 days vegan and I've lost one pound!

I went to book club last night where everyone was drinking and eating cheese at homemade pineapple upside down cake. It wasn't bad physically but you do feel goofy not partaking...

9th Day Vegan - Hot flashes aren't so bad

I don't know if its the diet but my hot flashes aren't as frequent. It may also be my hot flashes are receding. Who knows but I'll take it! Even though I have only lost
3lbs since I began this process I feel better and I'm not hungry, never craving except when I was wolfing down tortilla chips and salsa at the Whole Foods sample stand. I felt the cravings come on with a vengeance! Once I tore myself away from the samples I shopped, went back one more time but then it subsided. So I guess corn is not a good thing for me :).

8th Day Vegan - 143 lbs and holding

I am not sure how not only have I not lost weight on fruits, veges, brown rice and water but I gained 2 lbs! The good news is I feel good. I am not thinking about food obsessively, whether it's berating myself for what I did eat or plotting my next carb attack! I don't miss the alcohol or the food. If anyone is considering doing this, I recommend giving everything up at once. It is easier. I've got a lot of energy and when I eat my big salad at lunch (maybe too big, hence the weight gain!)no joke, I feel like Popeye popping that can of spinach open. I can feel the energy boost making its way into my system.

Interestingly, if you eat all the servings of fruits, veges, etc you don't have the time or room for the other stuff!

7th Day Vegan and I've gained 2 lbs.!

How I managed to gain 2 lbs. when I only ate fruits, vegetables and brown rice is beyond me! I did go to yoga but did not do any cardio. I introduced Lundberg's brown rice cakes into my diet last night at dinner. They are 70 calories each and I had about 3. They are lightly salted. Perhaps that is the reason. Who knows. Because I feel good otherwise, I'll keep plugging alone. I know they say don't weigh yourself everyday but I do. Still not hungry or craving. It's amazing.

6th Day Vegan - I can feel the weight falling off!

No joke, it feels like I am deflating...the weight is melting off. I have no cravings and am not very hungry. Philosophically, I worry that I don't have enough variety in my diet and I am concerned about my upcoming trip. It seems stupid to eat out in restaurants that don't cater to Vegans (can't believe I am one). You order a salad with everything removed and you're paying $15 for lettuce!

I'll worry later. I was going to make cakes for a bake sale and then accepted that it's probably not a good idea...also gave myself permission to have a cookie yesterday to see if I would and I didn't feel like it. Not sure how to stay in this mindset...

5th Day Vegan - I'm Not Hungry!

It's amazing when you get all of the crap out of your diet how much better you feel. No more tortilla chips. I am basically eating fruits, vegetables, brown rice and quinoa. As Mies Van Der Rohe, the architect said "Less is More" and it's true.

Just worrying (from a philosophical standpoint) about my upcoming ski vacation. Will I want to and be able to keep eating like this? Can I do without the cold beer in the hot tub, the giant brownies at the lodge, the nice dinners out with the hubby?

Will try not to worry.

4th Day Vegan - If you crave it, give it up!

I feel pretty good but like I am retaining lots of water weight. I've been eating tortilla chips as a snack and I can feel the salt on them. That might be my culprit. Also, I've been eating too many of them. A handful here and a handful there. Anything that doesn't have an end when I'm eating it is not good for me, cookies, potato chips, cake....I keep a container of marcona almonds in my car for snacking. Interestingly, I don't over eat them, even though they are drenched in safflower oil and have some salt.

I'll keep plugging away.

My Unhealthy Diet? It Got Me This Far, NYTimes 3/2

While fun to read, this is not the norm!

My Unhealthy Diet? It Got Me This Far
By HENRY ALFORD
Published: February 28, 2011

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SOMETIMES I can’t believe what my 82-year-old mother has been eating. Living now in a retirement home in Durham, N.C., she told me she recently had cherry cobbler for breakfast. Apparently she’d had French toast stuffed with bananas and Nutella for lunch the day before, and after lunch had gone to dessert theater (“You know, like dinner theater, but with desserts”), where she’d gobbled down a lot of cookies. “So when they served cherry cobbler for dessert that night in the dining room, I thought, I better take this back to my room and eat it tomorrow. For breakfast.”
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Noah Berger for The New York Times

Now 75, Bobby Seale, a founder of the Black Panthers, cooks and eats barbecue 10 times a year.
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Rex C. Curry for The New York Times

Mary Pyland, 92, of Abilene, Tex., continues to eat fried chicken and caramel pie.
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Nancy Cardozo shares a house with her friend Aileen Ward in New Milford, Conn.; both are writers in their 90s. “We eat everything we like,” Ms. Cardozo said. “Any kinds of eggs, blini, any good red or beluga caviar with crème fraîche, cheesecake, chocolate soufflé with whipped cream, crème brûlée, filet mignon, pasta with pesto. Aileen drinks Lillet, and I’m vodka and tonic. We drink as much as we can.”

The cartoonist Mort Gerberg, now in his late 70s, went to a bat mitzvah in Denver last year for his great-niece. “Usually at these things they have a table with desserts or chocolate, but at this one they had a sour cream table,” Mr. Gerberg said. “They had all these cockamamie things to put on the sour cream: candies, chocolate. I had heaping portions. It was thrilling. And all I could think was, where are the potatoes?”

It’s a common belief that life as we know it ends in old age. Gone are the little joys that make existence worthwhile — béarnaise sauce, pancetta, cake batter — all subsumed under a banner reading, “Doctor’s Orders.” For older people, the irony of eating is that your metabolism slows down, so you need less food, but your body needs just as many nutrients, if not more.

Declining health and the voices of authority only dampen the proceedings further. The latest dietary guidelines from the federal government recommend that people older than 51 (along with African-Americans, children and adults with hypertension, diabetes or chronic kidney disease) eat only 1,500 milligrams of salt a day. Everyone else can have 2,300.

Constantly badgered by the medical establishment, family and friends to adopt a healthier approach to food, the older gourmand soldiers on anyway. Why? For my mother, it’s the thrill of transgression.

“I’m a sneaky eater,” she told me. “Inside me is a very naughty girl. I like to eat in the privacy of my own room — sticking my spoon deep into the jar of Mrs. Richardson’s caramel sauce so it sticks straight up, maybe sprinkling a little salt on it — and not telling anyone.”

For others, eating well is a way to keep traditions alive. Mary Pyland, 92, of Abilene, Tex., was raised on a ranch. “We had a fried chicken dinner every Sunday,” said Ms. Pyland, who ran a cosmetics store until she was 84. “I lost my husband 16 years ago, and I try to keep up everything we always did. Honey, I just had fried chicken with cream gravy and biscuits and mashed potatoes for dinner last night. And I made a caramel pie that was just about the best thing you ever put your lips around.”

One trope that comes up often in conversations with older gourmands is that eating what they want is, at their age, a right or privilege. For some of these privileged or righteous folks, it’s a question of not curbing one’s impulses.

Larry Garfield, 95, of Key Biscayne, Fla., worked in the carpet industry until he was 83. Asked why he recently ate a rare calf’s liver with mashed potatoes at Joe Allen’s restaurant in Miami Beach (even though he shouldn’t have, given his diabetes), Mr. Garfield said: “You ever walked down the street and seen a pretty girl and thought, ‘Mm! That’s for me!’? Well, I looked at the menu and thought, ‘Mm! That’s for me!’ ”

For other righteous or privileged folk, eating is a reward. Barbara Hillary, who reached the South Pole in January at age 79, making her the first African-American woman on record to stand on both poles, said she ate too much milk chocolate during the trip. “If I had frozen to death down there, wouldn’t it be sad if I’d gone to hell without getting what I want?” she said.

In some cases, this same right or privilege seems to stem from having lived an exalted life. Nancy Cardozo and Aileen Ward met at Isadora Duncan’s school on Nantucket when they were 14. Ms. Cardozo said: “We did Duncan dancing. We flitted on the grass in little Greek dresses.”

Both went on to lead vivid lives. Ms. Cardozo wrote fiction and poetry for the New Yorker in the 1940s and ’50s; Ms. Ward won the National Book Award in 1964 for her biography of Keats, and used to car-pool with Vladimir Nabokov when she taught at Wellesley.

Now, despite some technical difficulties (“There are chewing problems,” Ms. Cardozo said. “That doesn’t sound very attractive, does it?”), they eat luxuriant foods, albeit in small portions. “It feels like entitlement,” Ms. Cardozo explained. “We deserve it because it’s the way we’ve always lived, and we don’t want to change.”

3rd Day Vegan - I feel like I was let out of the food prison

No kidding,

No cravings, I feel good and thinner. I had to make myself eat some dinner last night because I didn't feel hungry. A key component of my success yesterday was making my lunch at breakfast. I always feel like Popeye after I eat my salad. It's like the energy is bursting from me. I put lettuce, spinach, sweet potato, brown rice, avocado, peppers, onion, berries and olive oil and balsamic. I let it sit out until lunch and give it a good shake. Yummy.

I also do not have the issue of eating the same thing over and over. I've been drinking smoothies almost daily for 14 years and not only never tire of them but look forward to them every morning. I put orange juice or almond milk, banana, 1/2 avocado, berries and a bit of sweet potato. It is thick, sweet and tasty. If you like it cold, throw in frozen berries.

Happy Eating!

2nd Day of Veganism

Hello All,

If my kids are not in therapy after watching my boomerang dieting, then they should make it to adulthood relatively sane. My daughter, a vegetarian, suggested that I reward myself in 2 weeks with a pair of boots. I thought that was a nice idea. I haven't bought much in the way of clothing since I gave up the use of credit cards in the fall. Surprisingly, that was easier than I expected and I think the need to constantly buy stuff, do stuff, have stuff and eat stuff are all related to some sort of getting more stuff syndrome will make me happy.

Although I do like to "tweak" my home and could buy stuff for the house all of the time, I don't do that so much with clothes. Maybe that's because I'm not that interested or maybe it's because I always fee fat...not sure. But I am trying to apply that thinking to my food. You don't have to eat everything you see, etc. Food is Fuel, Not a Treat!
That's actually another good mantra!

Tired of Battling Food - Becoming a Vegan

I wake up girding for battle with food every morning. Instead of girding for battle maybe I should be girdling myself and eating whatever I want! I ate some many cookies I lost count, couldn't sleep because my heart was racing from all the sugar, now I feel like crap!

Anyway, today is a new day and as I'm sipping my decaf tea with almond milk I am going to go back to veganism today. I figure less is more and if I have no choices it might be easier...

Those Darn Homemade Chocolate Chip Cookies

My son wanted cookies but I haven't been buying them because they are so junky, so he made homemade chocolate chip cookies. I was only going to taste one piece because it was a different recipe from my fabulous cookies. Well one led to about 8 and my heart starting racing. I could feel the sugar going into my bloodstream. Bummer.

I went for a walk with the hubby in the rain and then felt like sitting by the fire and having a glass of wine...but have refrained.

Tomorrow is another day. Perhaps the mantra would have helped if I'd thought of it! LOL! The only thing I was thinking about were those cookies. Still am, even though I feel like I am going to explode!

Hot Flashes and Healthy Eating

Lots of Hot Flashes! If you are not super busy, they are a real pain in the neck. I have about 10 a day right now. When I feel one coming on I need to remove a layer of clothing and drink a glass of water. I get desperately thirsty to the point where if I am out I have to buy a bottle of water.

I am hoping to see if the healthy eating and removing white carbs will reduce my occurrence of hot flashes...

What I'm Doing Wrong...

Okay,

I went to yoga yesterday, ate healthy, went out to dinner and had no wine, salmon, asparagus, grilled calamari (yummy) and roasted asparagus. I was still hungry when I got home and did eat a couple of pretzels and graham crackers at midnight.

Exercise! - while the yoga is great for mind and body, for me it's not cardio
NO White Stuff - Causes me to crave so I eat more also holds in water weight.
Mantra! - wasn't even thinking about my Eat Healthy-Feel Good! mantra yesterday

About the exercise, I realized I needed to pick something I like. I had been going to the gym for years, getting up at 4:45, doing the stair climber, lifting weights, yoga, pilates. But I have a shoulder injury from lifting weights, and I wasn't loving it. That, and the fact that I had an un-walked dog at home made me realize I needed a change. So I quit the gym and started walking the dog. Then I joined a yoga studio, which I love. The weather got cold, so my walks became shorter and less frequent. Walking today!

Don't Forget to Use the Mantra! LOL!

I got home from school, starving and had to do a bunch of kid stuff, including picking up pizzas. The smell was too much and I did eat some pizza, pretzels and graham crackers later in the evening. This is never good for me. I did have some veggie chili earlier but it wasn't enough. So I gained a pound. Moving on. Eat Healthy = Feel Good!

The Mantra Actually Works!

My dad would say it's airy fairy but the mantra thing actually works! I was in class yesterday and someone brought in a box of bakery treats. The box alone caused me to salivate, then the aroma and then I peaked and was thinking of grabbing something (even though I don't like pastries). I stopped and said just said to myself "Eat Healthy = Feel Good" and I didn't sample a bit.

Made it through the day. I am not even snacking in the morning. I've been having a smoothie for breakfast and a salad with brown rice, berries and chicken. Was hoping to go to fish/seafood as the only animal I eat but have been really enjoying those yummy, fatty chicken thighs!

Got home today and had some Marcona almonds, yummy! and a cup of tea!

Create a Mantra for Yourself

I've heard you are supposed to do this and thought it was a bit silly. But I was in my yoga class and the instructor asked us to set an intention for ourselves. And Voila! I came up with my Intention/Mantra. Eat Healthy = Feel Good = Be Pleasant.

Apparently, creating and saying mantras will help you to create the life you want, read on:

How to Create Your Very Own Affirmation and Personal Mantra

One of the most powerful tools for creating the life that you desire is affirmations - also known as mantras in the east.

Affirmations and mantras has been practiced around the planet for thousands of years. In fact the most successful, wealthiest, enlightened, and healthiest people in the history of our planet have used affirmations to achieve extraordinary and high levels of clarity, focus, and richness of life that most only dream of.

Over time, what was only known by sages and monarchy, the wealthy and prosperous, began to be disseminated to others. Today, most people have either tried to use affirmations or mantras, or at the least know what they are.

Few people, however, truly know the precise way to use affirmations and mantras for the purpose of manifesting of goals, dreams, and desires, whether this means peace, love, prosperity, health, etc.

Here you will find the authentic method of using affirmations so that you may create your very own for the purpose of achieving heightened states of peace, awareness, clarity, wealth and prosperity, success, and more loving connections with others.

When creating and using affirmations or personal mantras there are four essential keys to keep in mind.

You want to:

1. Create a sentence or phrase in words - that YOU would actually use - when what you are stating becomes true.

One of the most common reasons people use affiramtions is to attract wealth and the following two affirmations may be the most used and least effective affirmations:

I am a money magnet!
I am a millionaire.

The important key to keep in mind is that most millionaires do not go out and tell everyone... "I am a millionaire!" or "I am a money magnet". Instead they say, "I am financially secure, independent and free." amongst other things. As a millionaire you might also say, "Money just continues to flow abundantly into my life!"

2. State your affirmation in a positive way without focusing on what you wish to avoid.

Instead of focusing on what you don't want, focus on what you DO want!

If you are having health troubles, an affirmation of, "My immune system is strong and I feel really good!" is much more effective than "My cold is getting better".

Do focus on the end result you want to achieve.
Do state your desire with only positives, thereby avoiding words like 'not, have to, should, must'.

3. Use mantras and affirmations as a declaration of what has already been manifested or created in your life (similar to pretending it is already here).

One of the keys I discuss in my Synchronicity workshops and for that matter that has been talked about at length in the bible, Dead Sea Scrolls and other ancient texts, is to repeat the phrase as if it is already here. Instead of repeating something that you don't have (and hence will continue to not have), you are repeating something with words and with every cell in your body, feeling and knowing as if you already have it. This is called the Lost of Mode of Prayer and is why some people receive the opportunities, items and experiences that they prayed for or repeated through mantras/affirmations and why others do not.

4. Feel your mantra and affirmation!

Rather than just saying it and this being a mental and intellectual exercise, you must experience what you are saying as if it is already here and as if every cell in your being is in a heightened state of feeling gratitude, strength, clarity, love, peace etc about what you are repeating.

These four keys although seemingly basic, will make the difference for whether your mantra and affirmation will actually be effective.

Affirmations are very effective when created according to these four keys and can be used when dealing with family, finances, health, social relationships, emotions, material items, mental abilities, and life's path or work life.

Just below and up to the right, you will find a list of affirmations or mantras that can be very useful for various areas of your life.

For affirmations to work for you, there are a three elements that are necessary:

1. Patience
2. Consistency
3. Discipline

Patience is first and foremost as it can take time for your 'system' to begin to resonate with the statement you are repeating.

Consistency is absolutely integral. Repeat your affirmation(s) each day for at least 30 days many times throughout the day. In East Indian culture it is common to repeat mantras 108 times to correspond to the number of deities that exist in that culture. This means repeating your affirmation 108 times in succession.

Further if you repeat your affirmation until you are saying it without thought (in other words your mind begins to wander), then you will be embedding the affirmation into your subconscious mind.

Discipline may be required to keep you on track with saying affirmations when you 'don't feel like it' or have other 'things' that you need to do. Discipline will also help you to keep saying these affirmations even when you have achieved your desired outcome.

Feel free to repeat the affirmations below and up to the right yourself and/or change the wording so that they reflect sentences you would actually say.

"More than $5,000.00 flows easily to me each month into my wallet/purse and into my bank account!"

"I am doing what I love and really love what I do!"

"I am a genius and I apply my wisdom!" - From the book The Breakthrough Experience, by Dr. John Demartini

"I have more than 30 paying coaching clients per week!"... this is for you if you are a coach, consultant or therapist. Feel free to adapt this to your particular business.

"I am whole and vibrant in all ways."

Off all white stuff and feeling good

I've dropped a couple of pounds which is always good for the mood. This is my third day of eating healthy...fruits, veges, brown rice, etc. I am eating chicken and fish and some grated cheese as a condiment. My cholesterol as of last week was 199. I am going to have it tested in about 4 to 5 weeks to see if it goes down with this eating plan.

My family has commented on my nicer disposition, more energy and the biggie, I'm preparing meals.

I am also not drinking any alcohol...white wine and especially champagne (my favorite) sets me off on wanting to each starches.

My Mission: Which I choose to accept...is to find a way to be able to have the occasional dessert/sweet and a couple of glasses of wine on the weekend. Hopefully this is not to much to ask!

Stressed and Craving Starches

Tough day, I ate vegetarian chili for breakfast, went to yoga, fruit smoothie for lunch and some fish. Soup with brown rice for snack as well as some nuts. Would love to have some pretzels and cheese but I am hanging in there. Did some shopping to distract myself which worked but now back to craving...

You Need 8 Hours of Sleep to Eat Healthy!

You need to get plenty of sleep to lose weight and eat healthy. When the body is tired it goes for carbs to "energize" itself. It is not energy it need but rest. See the following:

The Dream Diet: Losing Weight While You Sleep
Can more sleep really help us control our weight? Three top experts explore the possibilities.
By Colette Bouchez
WebMD Weight Loss Clinic-Feature
Reviewed by Leonard J. Sonne, MD

Lose weight while you sleep. It sounds like something you'd hear on a late night infomercial -- just around the time you are reaching for that bag of cookies because, well, you can't sleep.

But as wild as the idea sounds, substantial medical evidence suggests some fascinating links between sleep and weight. Researchers say that how much you sleep and quite possibility the quality of your sleep may silently orchestrate a symphony of hormonal activity tied to your appetite.

"One of the more interesting ideas that has been smoldering and is now gaining momentum is the appreciation of the fact that sleep and sleep disruption do remarkable things to the body -- including possibly influencing our weight," says David Rapoport, MD, associate professor and director of the Sleep Medicine Program at the New York University School of Medicine in New York City.

While doctors have long known that many hormones are affected by sleep, Rapoport says it wasn't until recently that appetite entered the picture. What brought it into focus, he says, was research on the hormones leptin and ghrelin. First, doctors say that both can influence our appetite. And studies show that production of both may be influenced by how much or how little we sleep.

In fact, have you ever experienced a sleepless night followed by a day when no matter what you ate you never felt full or satisfied? If so, then you have experienced the workings of leptin and ghrelin.

Caffeine and Sugar Addiction

I've been wondering if there was a connection...and apparently there is, read on:

Most a.m. coffee drinkers don't realize it, but their morning cups of coffee set their bodies up for a roller coaster day of highs and lows, only to bottom out at the point of exhaustion. Just a few hours after consumption, when the artificial high dies down, many people may reach for more coffee or something sugary to get another lift, leading to daily fluctuations in energy and alertness, and possibly to eventual chronic adrenal exhaustion.

Learn more: http://www.naturalnews.com/012352.html#ixzz1EDvs7Get

I thought there might be a problem. I was using caffeine to get over the hump while I detoxed from sugar. It seems to help but I never got over the sugar. So I am still struggling. After my book club bacchanal, I ate the shrimp cocktail, followed by dark chocolate covered pretzels and on and on. Then got a migraine last night, still have it, and had to take Excederin Migraine (miracle cure by the way for both migraines and hangovers!) Now I've got a caffeine buzz going. At my healthy smoothie with avocado and sweet potato, almond milk, banana and berries so I am off to a not so fresh start!

Did I host book club to discuss the book or indulge?

Both...I love to entertain but cannot help but indulge in sweets and champagne whenever I do. Trying to get back on track today but ended up snacking on chocolate covered pretzels and lemon cookies! Yikes!

I went for blood work today to check cholesterol, etc and had planned to eat healthy for a month before...oh, well.

Does Shrimp Cause Sugar Cravings?

Apparently not...I did some research, it is supposed to be good to help you burn fat. I think it is the cocktail sauce that is the problem! I can't eat shrimp like potato chips. Even using a ketchup with a lower amount of sugar didn't do the trick.

Valentine's Day! UGh!

I was off to a good start, had my smoothie and went to 2 hours of yoga. I came home starving and ate some left over salad meaning only to eat a couple of bites. I ate the whole thing, which was fine, except that I had lunch plans. So I ordered a soup and salad but then came home and at 2 tootsie rolls, some cookies and a handful of M&Ms. Not sure what set me off....

Red Meat and Sugar Cravings

As I've said, if you salivate when you see a food you probably shouldn't eat it. I have this problem with steak. I could easily eat a pound of it without getting full. I've also noticed that I crave sugar after eating steak. On Saturday I made the mistake of tasting Trader Joe's beef bacon. It was yummy, cured with sugar, and I couldn't stop eating it. I never got full. I have never gorged on chicken or fish...I saw some information about meat and sugar cravings on womentowomen website:

Some women I talk with notice that after eating a lot of red meat, their cravings for sugar increase. Red meat is high in a pro-inflammatory molecule called arachidonic acid. Eating a lot of meat tends to upregulate the oxidative–inflammatory cascade in our bodies. If left unchecked, this inflammatory condition can become chronic and cause abnormal glucose metabolism, ultimately leading to insulin resistance. Choosing anti-inflammatory foods high in omega-3 fatty acids, as well as those that are alkalizing and antioxidant-rich, such as fruits and vegetables, can offset the metabolic damage and the cravings associated with this dynamic.

http://www.womentowomen.com/insulinresistance/sugarcravings.aspx

Rule of Thumb - If it makes your mouth water don't eat it!

HaHa! Don't know yet but am told by many sources that by saying you'll never eat the white stuff again (flour, sugar, white wine, white rice and pasta) is setting you up for disaster. My problem: If I tell my self I can have sweets on Saturday, I may make it I may not but then, historically, I won't eat just one. That's the dilemma. I've sent a difficult goal to not eat sweets until my ski trip in March. We'll see.

Anyway, I've found it easy to substitute rice pasta for regular, I actually prefer short grain brown rice to white and I put that in my salads and soups right before serving. I use stevia as a sweetener in my tea and I'm perfectly happy with that. I don't eat any breads all of them cause me to have cravings.

Basically, any foods that I can eat like potato chips (until the bag is gone and still be hungry) I avoid. This includes cheese and steak (although I did have some last night with my soup) and my mouth did water while heating it up. If my mouth waters when I look at the food or worse the package, or even worse a truck driving by with a picture (such as a hostess truck) I know that is a problem food.

Although I enjoy fruits, vegetables, nuts and fish, I don't crave them and never overeat them!

Eating an Energizing Lunch

For me, lunch is the biggest meal of the day. Today I am having a half spinach, half lettuce salad with salmon, berries, cucumber and pepper and avocado. I have dressed it with olive oil and vinegar. I've also thrown some brown rice in it. It is extremely filling and I feel great after I've eaten it.

A word about avocados. I throw them in my smoothie along with berries a banana, orange juice and 1/2 of a sweet potato. My kids drink it too. The avocado makes it thick and filling.

My point is that you can be full and not crave the white carbs. What I haven't figured out is how to eat just one serving of cake after a nice dinner. If I eat that one sweet I may go on a 3 day carb-eating bender. The question: Is it physiological or psychological?

I am Back!

Hello All You Fatties and White Stuff Addicts!

Just kidding. I can't believe I didn't post after that May 4th entry. The Cleanse was fabulous. I dropped weight and felt great. I even moved into Veganism but that only lasted 10 days. I was never hungry, no joke. But why couldn't I stay eating this way? That's the $20,000 question.

So here I am, just shy of 5'3" and weighing in at 146 pounds. After eating cookies, burgers, chips and 4 flavors of Ben and Jerry's. OMG the cinnamon bun flavor is amazing, I am eating fruit, brown rice, veges, no dairy and fish as my only animal protein and I feel great. Staying away from caffeine. No white flour, sugar or rice for me. If you try it, you'll urinate for days while all that water weight drops off. I did this a few weeks ago and dropped 4lbs in 2 days.

So like my son Max, who can't sit in one place while he does his homework: he's on the floor, counter, spinning and eating(the new desk in his room is piled with toys)I am embracing who he is and am no longer trying to get him to sit still.

So I am embracing who I am, a white-stuff addict and am accepting that and am choosing to move to healthier eating.