Pay it forward - Simple Weight Loss style!

Leo Babauta from zenhabits.net is sponsoring a pay it forward web event, and I am giving away free 12 month simpleweight subscriptions. To learn how to receive your subscription, keep reading.

What is a pay it forward web event?

The purpose of the event is to bring people closer and restore kindness

To quote Leo quoting Ben Franklin:

Here’s Ben Franklin on this concept:

I do not pretend to give such a Sum; I only lend it to you. When you […] meet with another honest Man in similar Distress, you must pay me by lending this Sum to him; enjoining him to discharge the Debt by a like operation, when he shall be able, and shall meet with another opportunity. I hope it may thus go thro’ many hands, before it meets with a Knave that will stop its Progress. This is a trick of mine for doing a deal of good with a little money.

To Demonstrate the goodness of Humanity, The idea is to perform some act of kindness, but with the intention of never receiving anything in return except asking the person to perform some act of kindness to someone else in the future.

So instead of paying me back, you need to pay it forward.

Leo mentioned he would link to my website if I perform some act of kindness. I don’t know if he will or will not link to me.
(Leo if you’re reading this and you do choose to link to my fantastic simple weight loss site. Thank you.) Regardless, I plan to participate.

What do I have to give to fulfill my act of kindness?

• First, I have some positive inspiring comments I can give to my family and friends.
• Second, I have some stuff (clothing, home furnishings, technology items) I will bring to the local goodwill.
  Reduce, Reuse, Recycle to clean the environment.
• Finally, I will give free 12 month subscriptions to use simple weight to the first 12 people who leave a comment on this post describing how they will use our website to better handle their weight management goals.
  (I recommend SMART goals).

What do I ask in return?

1. You truly need to dedicate yourself to using the site. We want you to reach your weight management goal. Using the site can be as simple as entering your weight weekly or tracking exercise habits daily.
2. Of course, I will trust you to pay it forward and help someone else down the road.

I know you do not want to be the Knave to stop the progress of random kindness.

Remember, weight management is as easy as food in = food out.

Simpleweight outage planned

We’ve been notified by our service provider slicehost.com, that we’ll be experiencing an outage sometime between 0600 - 1000 GMT Nov 9.

If my calculations are correct, that would mean sometime between 12:00 AM CST - 04:00 AM CST.

If you’d like to read more, you can read about the outage at our VPS provider:  http://blog.slicehost.com & http://status.slicehost.com/

Thanks for your patience.

3 Tips to help you start Eating Salads as a Meal.

The three tips for helping you Eat Salads as a meal are:

1. Home-made Salad Dressing
2. Add Protein
3. Experiment

When I go out to eat, I never just order a salad. I usually order a salad as an appetizer then eat my entire main course. You can guess that with today’s growing portion sizes, my waist grows. You might ask:

Why do I even order a salad?
Because everywhere you look, the experts say eat more vegetables. Eating salads are easy way to add those vegetables. Eating Salads also helps cut down on eating the larger meal and reduces your total caloric intake assuming you stop eating when your body tells you to.  Yet, Salads at restaurants have always been difficult for me to order.  I think it’s always, because there are so many other good things I want to eat.

What about at home? Do I eat a salad at home for a meal?
Nope. I just never really liked salads for a meal.  It took me a long time to figure out why. Like any good computer training, hacking scientist, I began to study the situation.

First define the knowns: What is my normal home-made salad? For my typical salad, I’d put lettuce, green pepper, cucumber, carrots, and red onion. Then, I add a store-bought salad dressing usually a Paul Newman’s or Kraft’s dressing. So far, nothing really sticks out why I cannot eat that salad as a meal. So, I let the situation stew for a while and let my mind take over.

Fast forward to recent times, while visiting friends in Orlando, I had a great home-made salad. In fact, The salad was enough for my meal. Why was I satisfied with that salad as a meal? What was different with that salad than the salad I make?

• An ex-Disney Chef made the salad, and all I had to do was eat.  (Doesn’ t it always taste better when someone else makes it?)
• The salad had crisp bacon and sunflower seeds.
• The salad had homemade dressing.

PRESTO. I have my solution, and I now eat salads for meals. All I do is ask my ex-Disney Chef friend to make salads for me and ship them from Florida to Illinois.

As much as I’d like that, the feasibility, not to mention the lettuce, starts to break down around Tennessee.

Yet, I still found my solution. If you compare my salad to the Disney chef prepared salad, What’s different? The homemade dressing and the protein, and that’s what I add to make my salad a meal. Here’s my recipe:

A Simple Salad Recipe (~175 calories)

Ingredients

• 3 to 6 Green Leaves of Lettuce (~115 grams)
  Note you can substitute whatever lettuce you like.
• 0.5 Medium Green Pepper (~25 grams)
• 0.5 Medium Cucumber (~120 grams)
• 1 Medium Carrot (~35 grams)
• 1 Tablespoon good Extra Virgin Olive Oil
• 1 Tablespoon Red Wine Vinegar -or- Balsamic Vinegar -or- Lemon juice
• 1 Teaspoon Italian Seasoning
• Dash of Fresh Ground Pepper (to taste)
• Dash of Fresh Ground Sea Salt (to taste)
• (optional) 2 pieces of fresh microwaved cooked bacon
• (optional) 2 tablespoons Feta Cheese
• (optional) 2 tablespoons Almonds, Sunflower Seeds, or some other seed/nut
• (optional) 1 clove fresh minced garlic

Directions

1. Mix Vinegar, Olive Oil, and Italian Seasoning. and set aside.
2. Rinse and Wash Vegetables
3. Chop Lettuce into desired size
4. Chop Green Pepper and Cucumber into bite sizes
5. Use a Vegetable Peeler and Peel Carrots into thin slices
6. Toss Vegetables and Dressing together in a bowl
7. Add Any of your optional items (Bacon, Cheese, Almonds) and Toss Salad again
8. Add Fresh Ground Pepper and Sea Salt and Toss
9. Serve on a nice big plate
10. Enjoy

One benefit to home-made salad dressing, is I now have a healthier salad due to the lack of typical store-bought High Fructose Corn Syrup in my Salad Dressing.

What are my 3 tips to help you start Eating Salads as Meals?

1. Make your own Salad Dressing and Use the best extra virgin olive oil you can afford. It makes a ton of difference
2. Add protein to the salad. Such as: Almonds, Bacon, Chicken, Ham, Salami, and/or Cheese. The protein really helps impact the meal and accelerates your fat burn. Although, I’ll save that for a future blog post.
3. Experiment to find your own tastes.

If you’d like more tips for a good salad: Eric Gower posted 7 great tips for the immaculately Dressed Salad. After reading his article, I realized that I had been doing what he suggested for the past two months, and that’s how I started eating Salads as a meal. I make my dressing count, add protein, and experiment.

Do you have any tips to help someone start eating salads as meals?

Dalai Lama’s 7 steps to positive and healthy lifestyle change

Use these 7 steps to make positive changes towards a healthy diet, exercise, and weight.

1. Learning
2. Conviction
3. Determination
4. Action
5. Effort
6. Create Habits
7. Eliminate negativity

Read the rest of this entry

Organizing Behaviors make for Successful Weight Loss.

Wow. What a powerful study. A CNN.com article titled: Weight loss is all in your head details that Inga Treitler, Ph.D studied the behavior of 10 people from the National Weight Control Registry. The people with the greatest weight loss success are:

…controlled, methodical, disciplined sticklers for structure and routine. Punctual and neat, they always have a plan, timetable and calendar with appointments penciled in….

Now, not everyone thinks this way. Some of us are emotional gut thinkers, some of us are visual thinkers, some of us are analytical and mathematical thinkers.

How does this help us with weight loss or weight gain?

First, identify your personality type to help you succeed with your weight loss . I did this by reading books by Dr. David Keirsey: Please Understand Me: Character and Temperament Types and Please Understand Me II: Temperament, Character, Intelligence.

If you don’t want to read the books, there are many other ways to determine your behavior habits by searching the web for Type and Temperament surveys.

Second, Use your behavior type to your advantage. Some examples include:

• If you are a Visual Thinker, then you could take time to visualize weight gain, draw pictures of your weight management, make collages of you exercising, visualize eating properly, visualize yourself at your ideal weight, and draw mind-maps of your weight management goals.
• If you are an Emotional Thinker, then use your emotions. Ask Friends to talk about what’s best for weight loss. Teach someone about exercising. Design activities that arouse your emotions and Use Anger, Happiness, Fear, Peace, Worry, Satisfaction, etc. to support your weight gain or weight loss goals.
• If you are a Mathematical Thinker, then you could think of your weight loss as a math problem, and devise multiple solutions and proofs. Calculate the calories at each meal designing an analytical solution for your day’s meal plan
• Finally, if you are an Organized Thinker, Make To Do Lists, Organize, and Add to your Calendar when you are going to lose weight. Make a recipe plan daily of what you plan to eat.

I’ll expand on these topics in a future post.

Third, Modify your behavior and thinking to help you become a more Organized Thinker.

Now, here’s the detail, I think is important, is that your temperament and type will likely change. I can see in my past activities, there have been periods of times where I was very much an analytical thinker, visual thinker, emotional thinker, and even the structured thinker.

Even if you are not an organized thinker, we can apply the practices of David Allen’s Getting Things Done: The Art of Stress-Free Productivity, Stephen Covey’s The 7 Habits of Highly Effective People, and Brian Tracy’s Eat That Frog!: 21 Great Ways to Stop Procrastinating and Get More Done in Less Time to our weigh management life.

When you are practicing organizing behavior, you are firing neurons in the part of the brain that helps with successful weight loss.

If you have been procrastinating on cleaning out the garage. Plan to do it now while you are managing your weight.

If you need to schedule a dentist appointment, doctor’s appointment, or gambling appointment with your bookie. Do that now.

If you are notoriously late, then learn to wake up early and become punctual!

The mere action of organizing and building a structure to your life will help with your weight loss.

Finally, Use an online Weight Management Tool to help you organize your weight goals and to assist building organizing behaviors. As the CNN.com article states, perform activities that are adding to your organizing behavior. One way to do so is to track what you eat, track what you do, and track what what you weigh everyday!

Picture source: Stock Xchng: http://www.sxc.hu/photo/455452/
Picture created by: Henkster: http://www.sxc.hu/profile/Henkster