nutrition

With all the research and methodologies I have tried over the last year I have become quite the nutrition aficionado and although my style of eating has changed dramatically, I still have not made the true lifestyle changes that will support real and lasting weight loss.  I do find it frustrating though that even when I am really strict about what I eat and exercise regularly I have trouble losing more than a few pounds and the minute I let up in the least it pops right back up again, like overnight.

Something is amiss, but I also accept that finding out what that is may be nearly impossible and that my only option is to buckle down and do what it takes, but that all seems so overwhelming.  So,   I am currently taking a break from trying to solve the weight loss problem and am just concentrating on one thing at a time.  See, I have a tendency to look too far into the future or see the picture as too big.  Then I get overwhelmed and end up saying “fuck it” and giving up on the whole thing.

So, for now I am concentrating on the triathlon that I am running on September 25th.  One step at a time.  I started with the swimming by taking swim lessons two nights a week.  When I was pretty sure that I could swim the half mile I needed to and had built some swimming confidence I added the running piece and last night I ran a full 5k without stopping.  I’m not setting any records but I didn’t stop or feel that I needed to.

Now, onto the bike.  This weekend I will be purchasing my first bike and adding that into the mix.  One small step at a time.

I am trying to take this approach with more things in my life as this state of ineffectiveness infects almost everything I do.

Set small attainable goals and accomplish the task.

Today I am writing this blog post.   I am not transferring this into expectations that I will write a post every day or any time in the future.  Right now I am writing this and that is good enough for now.

Never in my life did I think that I would become so paralyzed in my own skin, but I am working on it (and working on it and working on it).  I was expressing my frustration at my continuing struggles at therapy the other day.  I have licked the depression and anxiety, poof… gone.   I have battled old demons, healed old wounds and gained unforeseen perspective.  I have finally grown up and faced the real world.  So why is everything still so hard?

She had a couple of words of wisdom.  First, I need to acknowledge how far I have come and accept that change is hard and doesn’t take place over night.  She also explained that not being depressed is different from being happy and not being anxious is different than being calm and centered.  These things take work too and small steps is the only way to get there.  There is always more work to do.

So, I take small steps and am thankful each day for those that love me and allow me to love them back.

Now if only I could get Ian to stop shitting his pants.  ;)

I am not a protein shake person so I have been struggling a little with the shake days on the Xtreme Fat Loss Diet.

I do make a lot of smoothies for my kids so I just modified that recipe a little for a fruit smoothie, which is quite tasty.  I also supplement dinner and one snack with real food carefully calculated to ensure I am staying within my calories and ratios.

This morning I was feeling I might need to try something a little different.  When I started this I bought one vanilla and one chocolate protein powder.  My chocolate hasn’t been getting much use really as I couldn’t figure out what to put with it.  I am not a huge fan of chocolate peanut butter flavored things so the protein/fat smoothies are my big challenge and I also don’t really like chocolate and fruit together so you can see my dillema here.

Side Note: I use and recommend Jay Robb Whey Protein.  It tastes great and meets all the recommended quality and nutritional recommendations — high quality ingredients and sweetened with stevia.

I threw some things together this morning and it turned out pretty good, so I thought I would share my couple of shake recipes with you.

How Much of Each Ingredient?

Each one of us will have specific quantity requirements to meet our calories and macro-nutrient ratios.  For this reason I have left the amount off of anything that would add to the caloric total or affect the ratios.

There is a whole section of the diet manual dedicated to calculating your needs.  This is a very important part of the program so don’t skip over this part.

Morning Wake Up Call

Chocolate protein powder
Non-Fat Milk
Banana
1 t. instant coffee
1 t. unsweetened baking cocoa

Mix it all together in a blender. May need a little more time in the blender than other shakes to fully dissolve and incorporate the instant coffee granules.

Basic Fruit Smoothie

Vanilla protein powder
Orange Juice
Banana
Fresh or Frozen Berries (whatever you have works great – I love the frozen mixed berries)

Blend and enjoy!

Side Note: If you like your smoothies colder or thicker, add a couple of ice cubes after you have blended the ingredients together and then spin it again until all the ice is crushed up.

Bonus Tip: One thing I have noticed about protein powder is if you let it sit for a minute or so after blending but before you drink it, it tastes better and has a better consistency. This gives it time to fully dissolve. What I do is blend it up and then let it sit for a minute or two and then give it another little spin before I pour it into a glass. Way Better!

Learn More about the Xtreme Fat Loss Diet

Today’s email from Isabel De Los Rios and The Diet Solution touched on something that rings close to me and that I think is really important.  The mental and emotional side of losing weight.  Anyone who ignores this is only destined to fail.  Yes, you may lose some weight now, maybe even a lot of weight, but if you don’t feel that you deserve it, see yourself as a thin person who is happy and active and whole or if you continue with the negative talk, it is very likely you will gain all the weight back and more.

This is something I have really struggled with.  In The Gabriel Method Jon talks a lot about envisioning yourself as a thin happy person.   I have had such a hard time with this.  Not only could I not see myself thin, but I didn’t believe I could ever be thin again or even that I deserved to be.  This is the exact reason I took a break from actively trying to lose weight and concentrated on getting my head straight while continuing to improve my eating habits (nutrition and portion control) as well as learning to like exercising because it makes me feel good and not to punish myself for being overweight.

Isabel gets this too and the first chapter of The Diet Solution is dedicated to this.  Today she sent an email that talked directly to this part of the weight loss journey with some really good ideas for changing these patterns.

The strategy that touched me the most was that we should be talking to ourselves like we talk to our children.  Isn’t that so powerful?

We fill our children with love and support, we tell them they can do anything they put their minds to, that if they work hard and show passion they can achieve anything.  And when they are scared or nervous or feel insecure, we give them the best, most heartfelt pep talks.  We hold them close and tell them how proud we are of them and how we know that they are capable and brave.

But when we feel those same things, we turn on ourselves.  I would fill my head with doubt and fear, blame and anger.  I would tell myself how lazy and stupid I was for not being able to do it.  I would get angry at anyone who tried to encourage me or support me, because I didn’t really deserve it anyway.  Sound familiar?

Well, I’m done with that.  I deserve to accomplish anything in my life that I set my mind to.  I deserve to be happy and healthy and loved and supported.  I deserve these things just as much as my children do and I can see that thin, healthy, happy, fulfilled person now and I’m going after it.  And you can too.

Every day I am more and more impressed with Isabel.  I really encourage you to check out The Diet Solution.

This is the email she sent today in it’s entirety.  I hope it is ok that I shared it this way, I just felt it would be important for you to read.

Hey Karin,

I was remembering back several years ago when I used to do one on one client coaching, I had a great call with a client. It was actually her last coaching call with me and I wanted to be sure that I left her with all the “tools” she needed to maintain and continue her incredible weight loss success.

Me: “What do you think will be the most difficult challenge for you moving forward?”

I was expecting an answer like traveling, going out to dinner, maybe even cravings, but that was not the case.

Client: “Isabel, the absolute hardest thing for me is the mental part of losing weight. I see how successful I’ve been and I clearly see the results in the mirror, but I still find myself doing a lot of negative self talk. It’s almost like I know I’m going to blow it, just like I have so many other times.”

WOW! Talk about honesty. And I know she is not the only person who is going through the same thing. I can remember years ago when I first lost all of my weight, I would get compliments from people and I would always thing to myself, “Yeah, whatever, let’s see how long this really lasts.”

But there is a reason why the FIRST chapter in the Diet Solution Program Manual is about MENTAL PREPARATION because this is an ESSENTIAL first step. It doesn’t matter how good the information is, how easy I have made it for you, or how delicious the food is. If you’re going to talk yourself out of your own success all day, then you might as well just throw in the towel now (in this case, walk away from the computer and stop reading).

So how exactly did I overcome this common hurdle? Here are some strategies I use even today in my life that keep me focused, motivated and always working towards my goal.

1. I start each and every morning with a gratitude list. This is non-negotiable! It takes me no more than 3 minutes and it changes my spirits for the entire day. How’s setting aside 3-5 minutes for a joyous rest of the day? Worth it, right? I write “I am so grateful for…” and then just write, write and write. For me that list always includes my family, my health and my work. I wouldn’t start any day without this!

2. I go to sleep each night playing my personal mind movie in my head as I go to sleep. What is a personal mind movie? Basically, it’s you imagining yourself looking, feeling and doing whatever it is you would do if you achieved your health and weight loss goals. Imagine yourself in a particular outfit, at a party getting compliments, participating in some awesome athletic event. Athletes have actually used this strategy for decades with much success. This approach helps me to fall asleep happy and is much better than lying there thinking about all the things I have to do the next day or harping on stressful events. I sleep so much better at night like this!

3. Only talk to yourself as you would a small child (This one is my favorite and given to me by my best friend Jackie). Would you tell your children all day long that they were never going to achieve their goals, that they should stop trying or that they shouldn’t even try in the first place? No, I sure hope you wouldn’t. You would encourage them, give them hope, and tell them that anything is possible with hard work. Treat yourself, in your own mind, the way you would want to speak to your children or better yet, the way you would want others to speak to your children or speak to you.

Karin, keep your eye on the prize because the prize of the body you are dreaming about is within your reach! If I can do it, so can YOU! Tell yourself how awesome you are and how this time you are changing your life and there is no looking back.

Speaking of keeping your eye on the prize, I just got the most wonderful celebration email from my friend Joel Marion. He had set his goal to help as many people around the world achieve their own weight loss goals and getting his information out to every person that was ready to take his Xtreme weight loss challenge.

He has accomplished just that and is celebrating the Xtreme Fat Loss Diet system officially becoming the #1 Bestselling e-book on the internet right now!

To celebrate this monumental event in Joel’s life, he’s decided to keep the $30 OFF offer open for a couple more days.

If you haven’t secured your discounted copy, THIS IS THE TIME TO DO IT! (before Saturday).

The Xtreme Fat Loss Diet

I couldn’t be happier or more proud of him, and if you are one of the 20,000 people that has decided to take him up on his offer, I am proud of you too!

Take a look at Joel’s celebration page here:

The Xtreme Fat Loss Diet
And join me as we give Joel a big round of applause. Bravo…(clap, clap, clap).

Keep your eye on your own prize…and you will get there!

In health and happiness,

Isabel De Los Rios
Certified Nutritionist
Certified Exercise Specialist
Author of www.TheDietSolutionProgram.com

PS – If you enjoyed today’s newsletter, feel free to forward this email on to any of your friends, family, or co-workers that would also enjoy the information.

Have a really great day and remember to care for yourself, you deserve it.

I know that I have mentioned this maybe even several times in the past, but I just can’t get over how powerful it is when the same information comes at me from several unrelated sources.  This always confirms for me that I am on the right track.  Lately this phenomena is happening everywhere I look and so gives me confidence that although I sometimes feel like I am dangling from a hook, struggling to find solid ground as life zooms past me, everything is happening as it should and it helps me to trust myself and allow myself to be present to the changes happening in my life.

Funny, that word changes.  In the forum they teach us to differentiate between changes and transformations.  Change is something gradual that you must apply will power and constant attention to to make it happen.  Transformation is instant, more like an immediate shift that sends you in a new direction.  These are the more powerful mechanisms for making significant differences in our lives and I have seen this in several areas of my life and now finally with my health.

I first saw this in action when I quit smoking.  We had heard of this book (The Easy Way to Stop Smoking) that supposedly could help you quit smoking with little effort or withdrawals. Now, I had been a smoker for over 15 years and had quit and started countless times. My problem was that I liked smoking, no I loved smoking.   But, I hated being a smoker.   There is a very distinct difference there that I think most smokers can relate to.

So, we had heard stories of several people who had read this book and then simply stopped smoking forever. At this point what did I have to lose, so I gave it a try. Basically the book tells it like it is, separating you from your addiction and helping you to see how it is standing in the way and certainly not serving in any way at all. But the funny thing is that it is really more about the act of reading the book than even what the book says.   At the end they have this list of questions and if you can answer yes to any of them you need to start the book over.   It took reading the book twice to get through the list, but then I put down the cigarettes and haven’t had another since and it wasn’t even hard, like at all.    My best friend even looked at me the other night and said she can no longer even imagine me as a smoker.  Amazing.

Do you need to quit? Get the Book!

The point is that it was my first introduction to the instant transformation I am talking about. It wasn’t hard to quit like it had been the many other times I had tried. It was like something shifted and I just didn’t need it any more. Quite the transformation.

Back when I was depressed and having regular debilitating panic attacks my therapist would tell me to differentiate and identify the depression and anxiety as separate from myself. “That’s the depression talking”.   It was amazing how quickly I started to feel better once I started doing this. I kept telling myself that it was just anxiety and depression and that what it was saying was not true and that I could keep going even though I thought my heart would explode out of my chest and it eventually just disappeared.  In the moment that I realized that I wasn’t the awful person my depression told me I was, it just dissipated and I started feeling better and soon I was better.

At The Forum I learned to separate my stories from my actual experiences and found forgiveness and peace with my past.

Do you see a pattern here?

Well now it has reached my battle with my weight. I was noticing last week that my whole outlook was starting to change. But this didn’t happen slowly over time with a lot of will power.   Yes, I have been thinking a lot about it and have made some changes to my diet and have obviously been working on the emotional aspects, but I was feeling really frustrated that it didn’t seem how much I worked at it, I still wanted to the sweets and junk food and couldn’t keep myself from eating it.  And I still had no desire to work out at all.

I hit my peak of frustration as I scarfed down a brownie on the way to therapy last Monday.   Two bites and I was feeling nauseous, yet I still ate the whole damn thing.  What is going on?

So I was talking to my therapist about it and she taught me how to differentiate this as well.  There is was again.  She recommended stopping when I felt these cravings and looking at them from another angle, identifying the intensity of the craving by giving it a number 1-10.   Then if you decide the number is high enough and eat the craved food, then identify how much satisfaction you got from eating it by giving it a number 1-10.

During this therapy session, something just clicked and since then I have been following her advice,  which has unfortunately taken the joy out of several sweat treats I was really looking forward to, and yet again transformation has happened.  Not perfection or magical weight loss, but a totally different outlook that seemed like it came out of nowhere.

I have been almost jonesing for exercise and food has lost its power over me. I am even down to just one Diet Coke a day, a miracle in and of itself.

It is just a craving and separate from myself.   That craving has nothing to do with my body’s need for sustenance or nutrition or even something yummy to eat — it is emotional and completely separate.

I think this is part of the message the Jon Gabriel is trying to convey to us.   Just give your body what it needs and realize that you are emotionally separate from your need to eat and your body will start asking for what it needs and giving back what you want from it.

The real test will be how this plays out over the next couple of months.  Please let the weight loss finally come.   I create this possibility for myself and for all of you too.

Buy the Gabriel Method Book Now!

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I picked up my Gabriel Method book this morning to reread some of the nutritional stuff as I have been concentrating on my mental health and identifying and eradicating my emotional blockage.   I was looking through the monthly plans and nutritional information and realized that I am already doing everything in month 3, just naturally without thinking about it.   How cool is that?

Unfortunately, I am still giving into the still too frequent junk food cravings and not being as active as I should.  I find that when I am busy and overwhelmed, instead of turning to exercise as a stress release and break from it all, I look at it like the worst possible thing ever.  Rather silly, really.    But, I am not beating myself up over it.  This just gives me tangible goals for this next month.

This month I will begin using the craving killing visualization.  Couple of interesting things about this…

I have been searching through the book for weeks looking for the section on the craving killing visualization and could not find it for the life of me.  I swear I flipped through every page.  Then this morning I opened the book directly to that page.  There is was, right in front of me.  I love that kind of thing.  I guess I am ready to take this step now.

I also think that it is interesting that this is the same visualization that Paul McKenna uses in his “I Can Make You Thin” book for killing cravings.    Must work pretty well.  Really, there is quite a bit of overlap between the two systems and I think they are very complimentary to each other.

Another thing to concentrate on this month are adding in activity several times a week.  I have many opportunities for this, it isn’t a matter or not having enough time, I just need to do it.  I will start adding being physically active to my evening visualizations and using the idea of making the better choice.  When the choice arises simply say yes to a stress relieving, personal time, break from the family, feeling great activity and no to sitting around wishing I was doing something else.

And lastely, this month I need to start adding a morning smart session.  I think this will be really calming and helpful for me, starting my day with a more positive and centered attitude and a focus on what I want to accomplish during the day.

If things keep going the way they are with my business, I am definitely going to need this increased focus and productivity, never mind someone to help clean my house and possibly even watch my kids a couple mornings a week.   All I have to say is be careful what you manifest for yourself, you just quite possibly might get it.  A little overwhelming, yet really really exciting.

Karli gets up 15 to 20 minutes earlier than me with the kids so this gives me plenty of time to lay in bed and wake up a little and then do 10 minutes of SMART mode visualizations.  I know,  isn’t he great?

On the emotional front, I have taken a big step that I am really excited about.  I have signed up for the Landmark Forum seminar.  This is a three and a half day very intensive look at yourself.   A good friend of ours just did it and he said that it was really life changing for him.  Karli also signed up to take it the month after I do.

I really think this is one of those right things at the right moments for us.   We have been through so much over the last year.  We as individuals and our relationship could really use a serious retuning.   I have been talking for months about needing to get away for a few days and just be with myself, but haven’t gotten around to it.  This is the perfect compromise, three and half full days (a total of 40 hours) with myself, if not by myself.  And I get to sleep in my own bed and kiss my kids each morning.

Can you tell I am excited about this?

Overall, a good month despite the fact that I still don’t think I have lost more than a few pounds (no weighing until October).  No worries,  all in the right time.

Get The Gabriel Method Book Now!

I have been exploring new foods and ways of eating as part of The Gabriel Method.

This salad has become my favorite lunch.  It is hearty and filling, dare I say comforting, and chock full of nutrition.  It is also highly customizable.  Get creative.

When using the Gabriel Method, we ask three questions before preparing a meal.

  1. Where is the assimilable protein?
  2. Where is the Omega 3?
  3. Where is the live food?

The protein in this meal comes from the chicken (make sure to use free range or the chicken doesn’t really count) and also from the raw nuts/seeds (they must be raw – roasted doesn’t count).

The Omega 3 is found in the ground flax seed (grind it fresh for maximum potency) as well as the sprouted bread croutons. The sprouted bread I use is loaded with seeds and flax. Not all of these breads are high in omega 3. Make sure to check your particular brand and style.

For live food, I use organic dark greens for this salad as well as other organic veggies. I also keep a live basil plant (available at the grocery store in the produce department) in my kitchen window. This is a great way to add vitality to your meal.

Keeping an herb garden is a great way to increase vitality in your food, save money and add a punch of flavor to your food. Healthy, fun and budget friendly. What beats that?

Wilted Salad

2 cups dark organic greens
2 T fresh basil
5 medium mushrooms, sliced
1/2 medium onion, thinly sliced
1/2 cup julienned carrots
1 T flax seed, freshly ground
3 oz free range chicken breast, cut into bite size chunks
2 t olive oil
2 cloves garlic, thinly sliced
1/2 t dried oregano
pinch red chili flakes
1 T raw sunflower seeds
1 T raw sliced almonds
1 slice sprouted grain bread, toasted and cut into bite size pieces and cooled
Your favorite Vinaigrette salad dressing, I use Newman’s Own Roasted Garlic and Parmesan.
salt and pepper

Pile the greens on a plate. Top with toasted bread pieces, basil and ground flax. Set aside.

Heat 1 t oil in a medium frying pan over medium high heat.  Season chicken with salt and pepper and a pinch of dried oregano and saute until browned, but not completely cooked through.  Remove and set aside.

Heat 1 teaspoon oil in the same frying pan over medium heat.  Add onion and garlic and cook until translucent and starting to soften.  Add mushrooms and saute until cooked through and nicely browned. Onions should be caramelized at this point and garlic will be brown and soft.  Season with salt, pepper, oregano and red chili flakes.

Add the carrots and chicken back to pan until chicken is cooked through, a couple of minutes.

Dump all that on top of the pile of greens. Top with seeds, nuts and salad dressing.

Toss and enjoy!

Nutritional Information

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One of the first things The Gabriel Method encourages is eating a large breakfast to get your day going.  Like all other meals using this approach, breakfast should include a good source of protein, omega 3 and live foods.  You should also take a digestive enzyme capsule before eating to help with digestion. 

So, let’s break these down a little.

Protein

As explained in the book, most of the protein sources we have available to us now are not easily digested by our bodies and the amino acids can not be assimilated and so are then converted into sugar, which is converted to and stored as fat.   It is possible that as little as 15% of the protein that we eat is being properly used.

So what protein sources are the best bang for your buck?  Well,  Jon recommends whey protein powder, which I tried and I think it is really gross.  It’s more the smell than anything and it can ruin a perfectly good smoothie.  I am going to keep trying to find OK ways to use it and I think a little practice about how much is tolerable in what things will help a lot.  

So far, i have found that adding a good amount of citrus (I use lemon juice) to a smoothie cuts the whey protein powder flavor quite a bit and adds a nice tartness to the smoothie.    I have also found that adding a little bit to pancake mix or french toast batter is tolerable.   It is not supposed to change the flavor of foods it is added to and you are supposedly able to add it to anything creamy, but it does taste and it tastes bad, so it’s really a trial and error thing.  

Other and more tasty sources of  protein include…

  • Raw Nuts and Seeds
  • Free Range Chicken and Grass Fed Beef
  • Fish, especially freshwater
  • Organic Yogurt
  • White Cheese made from Goat or Sheep’s milk

I have taken to sprinkling raw nuts or seeds on everything as a way to supplement my protein rather than the whey powder route.  Not as concentrated, but much better tasting.  I have also had fun exploring new cheeses.

Omega 3 Fatty Acids

We’ve all heard the news lately about omega fatty acids and how we need to eat more fish.  In the past, our food provided us with an equal amount of omega 3 and omega 6 fatty acids.  Now, with the way our food is processed and prepared, we now take in 20 times as much omega 6 as omega 3 which causes inflammation in the body and results in all kinds of physical ailments and triggers the FAT programs (actually “Famine And Temperature” not fat) that can cause us to retain unnecessary weight.  

Good sources of Omega 3 include…

  • Flax seed and oil
  • Omega 3 enriched eggs
  • Fish – specifically wild cold water fish
  • Organic Meat and Dairy

Flax seeds are awesome and can be sprinkled on everything without really affecting the taste at all.  The catch is they must be freshly ground for maximum potency.  I bought a  second coffee grinder for this and just grind up a little flax while prepping each meal and sprinkle it on everything.  

I also use omega eggs, which I think are also a decent source of protein.  We are trying to eat one fish meal a week, usually alternating between shrimp and fish.   We have never been fish eaters so this is a step for us.  Jon also recommends taking a significant amount of omega 3 supplements, which I have started to do this week. 

Live Foods

This just means that the food is alive and unprocessed.  Lots of fruits and veggies, preferably organic.  Add an extra serving to each meal is my general rule.

Essential Sugars

This is the carb category.  This is definitely the one I am most confused about.  In one sentence he says that bread and starches are “dead carbs” and provide no significant nutritional value, but in the next section he talks about how good for you sprouted bread is.  

Well, until I figure it out I am really enjoying sprouted bread.  This is my favorite find from this program.  It is so yummy.  I especially enjoy the kind with seeds.  It is very different than even a regular piece of wheat bread, but I have completely replaced all other bread, except for the occasional onion bun (I love these).  

Sprouted bread can be found in the organic section of your grocery store and sometimes it is refrigerated.  My Trader Joes carries several varieties and I found some local bakery sprouted seed bread at my local Thriftway that is amazing.  It  works well for toast, sandwiches and makes really amazing french toast.  Yum Yum Yum.

Table sugar and processed breads are the worst of the “dead carbs”.  Jon recommends Xylatol as his sweetener of choice.  It is pretty spendy so I haven’t gone there yet, but will probably pick some up next time I have a little extra in the weekly food budget.  Supposedly it tastes natural and can be used as a one to one replacement for sugar.  For now, I have switched to raw turbinado sugar for my coffee (which is really the only thing I use table sugar directly for).

Fruit, of course, is the best source of essential sugars.  

There are some timing issues that can be important when it comes to carbs.  Eat carbs as early in the day as possible and as late in the meal as possible.  This encourages better digestion and less left overs that can be turned into fat.

In addition to wondering about good bread versus dead carbs, I am also curious how rice fits into all this.  There is no mention of brown or wild rice, which I thought were pretty good for you.  Guess I will have to do some research or maybe I will email Jon and ask him.  Supposedly you can do that from his website.

Supplements

This is my supplement regimen each day…

  • Before Breakfast – A probiotic and a digestive enzyme.  The probiotic you take should be the kind you purchase from and store in the refrigerator, available at your local health food store.  A good all around profile digestive enzyme is best.
  • In the Afternoon – A multi-vitamin and a multi-mineral and my acai supplement.  The guy I talked to at my local health store recommended Real Food Organics Ultimate Daily Nutrition for my daily multi.  It is made from organic food sources only.  Here’s a look at the nutritional information.
  • With Dinner – A digestive enzyme and several Omega 3 capsules.  This is the omega 3 supplement that I take.  According to my guy, it was the second best one, but the top rated one was a little cost prohibitive.

How It All Comes Together

This may sound like a lot of work.  Karli and I were talking about it the other night and he was saying how he could “never do what I do”.  He is pretty picky and particular when it comes to food so some of these things might be a stretch for him (mostly the flax seed scares him I think).  

But really,  I don’t feel like any of this has inconvenienced me or is hard or that I am suffering at all. Eating a big breakfast is something that I am not used to doing and I have had to carve out time to do so.  But, I am not depriving myself of anything and once I had a system in place, all the adds, supplements and meditations weren’t a big deal at all.

I think the visualisation CD has a lot to do with this.  I usually fall asleep within the first few minutes so I’m not really sure exactly what he’s planting in there, but whatever it is I am feeling really good about this whole process and unlike all the “diets” I have tried before, I’m not missing anything.  

This is just stage one and many more changes and additions are coming, but I feel prepared and unafraid and am sure that those changes will come easily as well.

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Jon Gabriel used to weigh over 400 lbs and he spent years of his life dieting and regaining the weight, spending thousands with Dr. Atkins and continually forcing himself to lose weight only to gain it back and even more.  He took it on as his mission to figure out why his body wanted to be fat.

He attended Wharton school of Business, studying biochemistry while he was there.  He also studied at the VA hospital in Philadelphia.  He has researched and read hundreds of research reports, learning everything he could about biochemistry, neurobiology, psychology, nutrition, and much more.  He also studies meditation, neuro and psycho linguistics, field of consciousness research and even quantum physics.  Even more importantly he started studying  his own body.

What he found is quite remarkable and his own weight loss is just one example of it working.  He lost over 200 lbs in 2 1/2 years.

I am not usually one to write about something personally unproven, especially when it comes to diet and health, but I really want to document this process so I don’t forget everything I’m learning.

I am feeling really great and enjoying the new foods that I am trying.  I am generally in a better mood and sleeping really well.  This after only a week with just the smallest of diet changes.

This is a really new program so there isn’t a lot of information about it our there.  I am very curious about the process and the outcomes and hope that sharing my experiences will be helpful to others exploring this approach.

It also includes incorporating a lot of new foods that I was generally unfamiliar with, so creating and sharing recipes will be fun.


How I Found The Gabriel Method

Last modified on 2012-03-26 21:23:45 GMT. 2 comments. Top.

I have tried all the regular tricks (a.k. fad diets and cleanses) in my bag as well as three months of simply reducing and logging my calories and increasing my exercise level significantly. With all that I have still not lost one pound since the initial weight came off after Ian was born almost two years ago. I haven’t gained weight either, it just won’t budge. Every time I get on the scale, it is just the same thing over and over again.

Something is keeping my body just where it is no matter what I do, so I started doing some research on other ways of looking at the diet and weight loss issue.

I believe that when ideas or topics present themselves to you, especially from a couple of different directions, it means that I need to explore that topic more.

Acai Berry Supplements

Last modified on 2012-03-26 21:23:44 GMT. 3 comments. Top.

I have been taking an Acai supplement for about 6 months now and I will tout its benefits all over town, but let’s get one thing perfectly clear…

This is not a diet drug. If you believe that crap about losing 40 pounds by just taking a pill then you are an idiot, just like I was.

So, Why is Acai so great?

The Gabriel Method – After Week 1

Last modified on 2012-03-26 21:23:44 GMT. 1 comment. Top.

After just more than one week on the month one plan plus adding the recommended foods where appropriate, I am already seeing my cravings change. Less Diet Coke, more water and the other day we took the kids to ice cream in the afternoon and I didn’t even feel like having something sweet. I more wanted some cheese and bread, maybe some olives. Now, I did have the ice cream and it’s not like cheese and bread is so great for you, but that change in craving is a big one for me. I have always wanted something sweet.

Now, a few days later, I don’t really want to eat the breads at all. Last night we had garlic shrimp and pasta and I couldn’t even bring myself to eat the very small amount of pasta I put on my plate and today I took the kids to lunch and nothing really sounded good and I ended up tearing most of the bread off my meal and eating out just the center.

The Gabriel Method – Some Basic Nutrition

Last modified on 2012-03-26 21:23:44 GMT. 5 comments. Top.

One of the first things The Gabriel Method encourages is eating a large breakfast to get your day going. Like all other meals using this approach, breakfast should include a good source of protein, omega 3 and live foods. You should also take a digestive enzyme capsule before eating to help with digestion.

So, let’s break these down a little.

Wilted Salad – Gabriel Method Recipe

Last modified on 2012-03-26 21:23:44 GMT. 1 comment. Top.

I have been exploring new foods and ways of eating as part of the Gabriel Method.

This salad has become my favorite lunch. It is hearty and filling, dare I say comforting, and chock full of nutrition.

Gabriel Method – After Week 2

Last modified on 2012-03-26 21:23:44 GMT. 2 comments. Top.

I really really want to weigh myself. I can’t help it, the scale just calls to me. I have put it away, but just because it is put away doesn’t mean I can’t go and dig it out. It is only the thought that I may get on the scale and that same number will still be there that is keeping me from it.

Poached Eggs on Toast – Gabriel Method Breakfast

Last modified on 2012-03-26 21:23:43 GMT. 0 comments. Top.

When I was little my mom used to make me poached eggs when I had an upset stomach. It has become of form of comfort food for me.

The problem is that poaching eggs in water is messy and kinda smelly and a good portion of the egg white is lost to the spinning web of egg white strings (yuck). Yet, poached eggs are still my favorite way to eat eggs and when I started The Gabriel Method and knew I was going to need to eat more eggs, making poached eggs easy was a must.

The Gabriel Method – End of Month 1

Last modified on 2012-03-26 21:23:43 GMT. 6 comments. Top.

Let’s get real here. I feel weak. I doubt my ability to do this and I am self sabotaging like you would not believe. Yet one more thing that terrifies me. I am so tired of being afraid. I don’t even know what I am so damn scared of. I just walk around wallowing in my own fear.

Gabriel Method Forum

Last modified on 2012-03-26 21:23:21 GMT. 3 comments. Top.

So after that particularly negative and self loathing post about my progress, I went looking for a support forum.

A New Day

Last modified on 2012-03-26 21:23:21 GMT. 4 comments. Top.

It’s a funny thing about fear. Sometimes when you say it out loud and face it directly it recedes and sometimes even dissapears all together.

I would like to thank everyone for the unexpected and very much appreciated outpouring of support. Your words of encouragement made a really bad day a whole lot better and gave me the confidence to push past it. Thank-you.

I wish I could say my fear is gone forever, but alas that simply isn’t how it is in this case. But, by owning my weaknesses I have come to understand them a little better and can now move forward with my eyes open.

The Gabriel Method – Week 6

Last modified on 2012-03-26 21:23:20 GMT. 5 comments. Top.

After over a week of rededicating myself to The Gabriel Method, I am feeling better and better about it.

Dealing With Emotional Weight Issues

Last modified on 2012-03-26 21:23:20 GMT. 4 comments. Top.

After the events of the past week I have come to determine that my frustration over my lack of measurable progress (a.k.a. weight loss) really comes down to the fact that I am jumping the gun. As long as I have all this emotional baggage the weight will not come off, no matter what I do.

The Gabriel Method – I Love My Body

Last modified on 2012-03-26 21:23:20 GMT. 0 comments. Top.

Every year (for the past 15) over the Memorial Day weekend, a large group of friends from college go camping (if you can really call it that) at Banks Lake in eastern Washington. This year we had the best weather ever, 80s and sunny and perfect every day. It has never been better.

The problem with this was that I knew it was coming. Karli is kinda weather obsessed so we were watching the weather starting like 2 weeks before hand. Now how could knowing we were going to have beautiful weather the whole weekend be bad? It meant I needed to buy a bathing suit.

The Gabriel Method – Divine Love

Last modified on 2012-03-26 21:23:20 GMT. 2 comments. Top.

Over this last week I have been noticing some subtle, yet important, changes in the way I feel. Because the emotional and self perception issues are so huge for me, I have vowed not to weigh myself or even measure myself until October. I am letting go of numbered results and concentrating on how I feel and healing myself.

The Gabriel Method – I Love Salad

Last modified on 2012-03-26 21:23:20 GMT. 1 comment. Top.

I love salad. I think one reason that this eating plan works so well for me is that I love salad. I eat at least one, if not two, large salads a day. I’m lucky that my husband loves salad too.

I have been experimenting with different toppings and styles of salad, but for most meals it is pretty much the same.

The Gabriel Method – End of Month 2

Last modified on 2012-03-26 21:23:20 GMT. 4 comments. Top.

I picked up my Gabriel Method book this morning to reread some of the nutritional stuff as I have been concentrating on my mental health and identifying and eradicating my emotional blockage. I was looking through the monthly plans and nutritional information and realized that I am already doing everything in month 3, just naturally without thinking about it. How cool is that?

Big Salad – Gabriel Method Recipe

Last modified on 2012-03-26 21:23:19 GMT. 0 comments. Top.

I think I mentioned in my I love Salad post that my husband and I have been really enjoying what we call the “Big Salad”. We have this for dinner once a week now and giggle about past Seinfeld episodes (did you catch the reference?).

I find it funny that without even trying to convince him, my husband is fully on board with whatever I put in front of him these days. This one is a big hit though, so I thought I would share.

Shrimp and Spinach Salad w/ Cider Vinaigrette – Recipe

Last modified on 2012-03-26 21:22:39 GMT. 2 comments. Top.

I have really been enjoying my new world of salads. Although most of the time I stick to the basics, I have found some really great more creative offerings as well. Nothing boring about this little number.

The Gabriel Method – The Strangest Things

Last modified on 2012-03-26 21:22:38 GMT. 0 comments. Top.

This process never ceases to amaze me. The weirdest stuff is happening to me. I squarely chalk this up to the fact that I must have had some serious stuff built up in my system as well as a significant amount of emotional blockage.

The Gabriel Method – July Results – Photos

Last modified on 2012-03-26 21:22:38 GMT. 6 comments. Top.

Well, nothing earth shattering here but I thought it might be time that I post some photos. This is really hard for me, putting myself out there for the world to look at, but what the hey — here we go.

My nuu-muu Fits!

Last modified on 2012-03-26 21:22:38 GMT. 1 comment. Top.

So, the story goes, it was laundry day and 106 degrees out and I needed something to throw on so I could wash my very limited supply of clothing appropriate for such a heat wave. I look up and there it is, hanging in my closet, just where it has been since the day it arrived. What the hey? and I put it on…

Transformations

Last modified on 2012-03-26 21:22:37 GMT. 3 comments. Top.

I know that I have mentioned this maybe even several times in the past, but I just can’t get over how powerful it is when the same information comes at me from several unrelated sources. This always confirms for me that I am on the right track. Lately this phenomena is happening everywhere I look and so gives me confidence that although I sometimes feel like I am dangling from a hook, struggling to find solid ground as life zooms past me, everything is happening as it should and it helps me to trust myself and allow myself to be present to the changes happening in my life.

Where The Hell Have Your Been?

Last modified on 2012-03-26 21:21:23 GMT. 0 comments. Top.

After several people have left very nice comments, but are also wondering what has happened to me and why I haven’t written anything in a while, I decided it is time for an update.

I Finally Made the Mental Shift

Last modified on 2012-03-26 21:21:23 GMT. 0 comments. Top.

Extreme Fat Loss and The Diet Solution

Last modified on 2012-03-26 21:21:23 GMT. 2 comments. Top.

I believe that these two programs combined are a powerful match and will produce amazing results for me and you as well.

Here are both the Products for you to take a look at.

Extreme Fat Loss Diet

Joel is still offering $30 off during the pre-sale, but this will end in the next day or so.

The Diet Solution

This is an audio/video presentation so make sure you have your speakers on :)

Access the whole Gabriel Method Series of articles

A little over a week ago I started The Gabriel Method.   This is a new approach to weight loss, with his book being released around the new year.  

Jon Gabriel used to weigh over 400 lbs and he spent years of his life dieting and regaining the weight, spending thousands with Dr. Atkins and continually forcing himself to lose weight only to gain it back and even more.  He took it on as his mission to figure out why his body wanted to be fat.  

He attended Wharton School of Business, studying biochemistry as well while he was there.  He also studied at the VA hospital in Philadelphia.  He has researched and read hundreds of research reports, learning everything he could about biochemistry, neurobiology, psychology, nutrition, and much more.  He also studies meditation, neuro and psycho linguistics, field of consciousness research and even quantum physics.  Even more importantly he started studying  his own body.

What he found is quite remarkable and his own weight loss is just one example of it working.  He lost over 200 lbs in 2 1/2 years.  

I am not usually one to write about something personally unproven, especially when it comes to diet and health, but I really want to document this process so I don’t forget everything I’m learning.  

I am feeling really great and enjoying the new foods that I am trying.  I am generally in a better mood and sleeping really well.  This after only a week with just the smallest of diet changes. 

This is a really new program so there isn’t a lot of information about it our there.  I am very curious about the process and the outcomes and hope that sharing my experiences will be helpful to others exploring this approach.

It also includes incorporating a lot of new foods that I was generally unfamiliar with, so creating and sharing recipes will be fun. 

All of the posts related to my experiences will be gathered under the Article Series tab at the top of the page.

Buy the Book Now!