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Virginia Hey's Knock it Off © eating plan for weight loss
PLEASE NOTE:
Every person on the planet will put on fat over 45, and particularly over 50, especially women.. Ive been slim all my life then over 52 I had a tendancy to creep on weight, (I hated the way I felt, I had no energy, no drive, felt half dead and miserable, didnt fit into my clothes anymore and so I tried to find out what the hell was WRONG with me.. the more hideous I felt the more I ate comfort foods to soothe me in some odd comfporting self destructive way!!) I put on 40 pounds, which on me was not shocking because Im so tall it spread about, no one noticed really, but I DID.. and so I had to find out what was wrong with me, what was going on.. There was NOTHING available to inform me.. there is a void for people over 51, we are forgotten and ignored by society.. well to HELL with that, I researched and hunted down information and Im going to share it with you..
I felt revolting, I honest to God thought there was something wrong with me..
Answer.. there was NOTHING wrong with me.. I was just getting older!
Why?
Our metabolisms slow dramatically with age.
We all (especially women) loose our hormones over 51 and the body/mind craves the drive and energy and "feel good" we lost when our "feel happy and good and vibrant" hormones leave us. They leave a hole we fill up with quick fix junkfoods..
However, even though quick fixes of comfort food and high sugar/fat content foods will stimulate endorphin release temprrarily (the feel good hormone), moments later you feel WORSE and even MORE hungry for the quick "feel good" "high" in search of feeling normal and happy..
Also.. Bad carbohydrates are HIGHLY ADDICTIVE .. Make sense? Moments after you eat a big wave of the wrong carbs you will crave more like an addict.. Ever noticed that?? The bad-carb addiction spiral.. the more you eat, the more you crave to eat..
Wrong carbs = cake, sugar, candy, pasta, potato, rice, fatty foods, breads, cookies, ice cream, junkfood.. even not having enough protein will make you CRAVE fod like crazy.. what do we do? we shovel the wrong food in.. pasta and bread and rice are great in moderation, but in excess turn into fat and feel-bad creations..
The more fat you put on the WORSE you will feel. and so the cycle continues..
Why do some people over 45 remain very slim and vibrant?
Either they are VERY STRONG WILLED and choose not to abuse themselves with the wrong foods, and understand that they have to change their eating patterns and they stick to a super-healthy reigime of foods, increase proteins and exercise.
Or they have always been very strict with themselves about eating only healthy foods, regular proteins and exercise.
What can the rest of us mere mortals do?
Well I discovered that if I eat GOOD FOODS together with a protein the size of my palm EVERY 3 HOURS I was able to feel great, get rid of the baggage of fat, I felt great, had energy, drive, fit into great clothes and my joints stopped giving me trouble, I stopped saying "urgh" when I had to walk up stairs, I stopped craving rubbish food, and guess what, I felt great about myself..
And you will too..
You put on more than 40 pounds and havock will ensue.. Your diabeties is most likely due to your being over weight, your ankles and knees and hips hurting is most likely due to you being over weight, your high blood pressue, and breathing issues and a plethora of other illness.. your heart included. You take medication the more that goes wrong, and the more you take medication the more other side effects need to be treated.. The more weight you pile on the worse it all gets..
Solution.. LOOSE WEIGHT.. Change your eating.. change the way you see yourself..
You will find if you loose weight by changing your eating plan you will SO DAMN GOOD that suddenly you will find that many of your illnesses leave..
TIP:
Its too overwhelming to think everyday of loosing your 40 pounds or 100 pounds, or 200 or 300 pounds.. so, no matter how small or how large your weight loss is, just think of loosing ONE POUND at a time.. once you have lost ONE POUND, then strive to loose ONE MORE POUND.. One day at a time.. NEVER EVER focus on loosing 40/100/200/300+.. focus on ONE POUND ONLY and it will get easy.
The cravings are horrible, what do I do?
Yes, especially in the first 3 weeks the cravings will be bad, but EVERY TIME YOU CRAVE eat PROTEIN.. LEAN PROTEIN.. not a breadcrumb fried bit of pork and pasta! Eat every 3 hours. If you absoliutely HAVE to have candly or bad carb, only have something no more than 150 calories. I have a York mint and cocolate patty and the sugar and choc hit satisfies my crave.. but dont be eating a 150 calorie junkfood every few hours! LOL.. this is only if you really struggle every now and then. The rest of the time every time you crave eat protein..All is below..
Remember, focus one ONE POUND at a time..
Once you loose the 20 pounds, 40 pounds, 100 pounds, 2-300 pounds you will feel incredible! FOR LIFE!!!!!!!!
OK, here it is.. stick to it, its not easy at first, but it will get easy..
Through trial and error and experiment I stumbled onto the perfect way for a person addicted to sugar and carbs (Me! hee hee) to knock it off and get healthy and stay healthy over 45 years of age.
“Knock it off” - Translation:
The saying, “Knock it off”, has several meanings, in England it means to steal and copy something, in Australia it can mean that, but it also means “stop it” ... its something we might say to someone who is doing something annoying.. “why dont you just knock it off!!!!!” meaning “why dont you just stop it!!!” ... it can also mean wolfing down something yummy like cake, it means to eat heartily and enjoy .. we maybe say to someone “I made this cake for you, here you are, knock it off!” meaning “I made this cake for you, here you are, eat up heartily and enjoy!”.. in the context of a diet, however, it means to knock off the weight” .. but Im also saying that we must “knock off” the bad behavior that made us carb addicts in the first place... get it? LOL.
Golden rules to Knock it Off!:
No sweet white and deadly (sugar). No corn syrup, No fructose, No sucrose.. its ALL fancy names for sugar!!
No cakes.
No candy.
No booze. Maybe a sip of red wine IF you must! NO BEER!!!!! Booze is crazy-fattening!
No fat, apart from Omerga 369, fats in meat and fish, and a drizzle of EXTRA VIRGIN Olive oil or Olive oil SPRAY for your cooking pans.
No butter.
No mayo.
No potato. No starch. (while you are trying to loose weight)
No carb veggies. (Im including a list of non carb veg)
Nothing white. (no natural food in nature is white apart from milk!.. You can have skim milk and you can have Splenda)
No processed food, no frozen or package meals.
Nothing except lean healthy food thats clean and tasty: veggies, fruit, grains, meat, fish, Tofu, nuts, dairy.. a complete healthy diet. (you know all this really)
No snack over 150 calories.
No rice. If you must, only have a tiny amount of BROWN rice.
Drink 8 glasses of water a day. NO fruit juice! You can have 1 litre of diet Sprite Zero or other diet drinks per day.
No ice cream.
No chocolate.. well, a TEENIE piece every now and then, but watch the scales, they WILL go up if you do that.
Eat 2 pieces of fruit a day, BEFORE LUNCHTIME!!!! No fruit after lunchtime, its sugar content will turn into fat..
DONT skip either of the 3 main meals!
DO drink protein powder at one or more of the small meals, but beware, only a protein powder thats 100 to 150 calories per serve. Look at the labels for the calories..
Do NOT EVER eat a meal, main or intermediate, that does not contain protein/veggie. Main meals (breakfast lunch dinner) must contain protein the size of your entire palm of your hand.. (not including fingers or top 2 parts of your thumb). Your small “inbetween” meals, must also contain protein, but will be very small, and contain grain, bread or crispbread.. (All will be revealed in the menu)
1.
Eat every 3 hours!
Eat every 3 hours, 6 times a day!!!! 3 main meals with 3 very small meals. No bad carbs at any of the meals.. Eat protein/veg/grain the first two main meals, and first 2 small meals.. Protein and veg at the last two.... The small meals can even be a protein shake, see my recipe below.. NOT a commercial ready bottled protein shake, they will make you fat! Protein is a MUST at each meal.. If you eat only carbs at a meal you will get fat, plain and simple..
2.
Stop eating when your stomach is full
Chew your food SLOWLY and get a sense of when your stomach is full, stop when you feel full, you dont have to eat everything on your plate! Experiment getting to know your own stomach and “feeling” when its full.... close your eyes if you have to, to focus on your stomach.
3.
Crank up your metabolism
The idea is to crank-up your metabolism, and by eating healthy food every 3 hours that contain no fat, no sugar and contain protein will do this.. you need your metabolism firing in order to loose weight in a healthy way! And you will feel AMAZING once you are over the cold-turkey of all your sugar carb addictions, it will take about 2 weeks to beat your addictions, and believe me they ARE addictions to carbs and sugar.. Think of your metabolism like a furnace on a train. Keep it stoked to keep the engine running fully..
4.
If you must snack
If you MUST snack during other times, in the day, then have nothing over 150 calories. A mint pattie is fine for a sweet craving, and I eat 10 calorie jello whenever I get hungry inbetween meals or really crave.. I also drink diet Sprite.. or if Im really craving badly and those things dont work, I have a crispbread with spray butter substitute, or an apple.. but Golden rule, nothing over 150 calories for snacks! Get used to looking at the calories on the back of all products, keep them LOW... no fat products apart from whats below.
5.
Dont skip meals
If you skip meals your body will hang onto the last meal you ate and your metabolism will slow down and go into fasting mode where minimal energy is used and what you eat turns to fat for storage of energy, your body thinks its going into a period of fasting, or a shortage of food.. So its best to eat regularly to keep your metabolism running at peak, therefore you will burn fat if you are depriving the body of an intake of fat.. Make sense? Some people will have breakfast and not eat until the nigh time. and they wonder why they feel tired and cranky and have no energy and get FAT!!!.. DONT eat 6 meals of cake and fattening food, you will put on so much weight that way.. its best to eat every 3 hours, lean protein, dairy, grain and veggie..
6.
Good fuel will propel you into health
You wont be hungry at all on this health regime, and you will loose about a pound every 2-3 days IF you stay on it and keep to what is below.. You may crave sugar and bad carbs for two weeks, but you will beat the addiction. dont worry.. if I can do it, so can you! It all takes time .. Remember, its not good to loose too fast, it will all come crashing back on straight away if you do that.. and also remember, this is forever, to maintain your weight once youve lost it you have to keep eating this way, just add a little fat here and there, but if you go back to your old ways the weight will ALL come back.. its as simple as that.. so better get used to eating healthy.. and you know what? Your diabetes condition will improve and may even go away, and your high blood pressure will normalize and you will find all sorts of ills will heal.. Our bodies are designed for healthy food, to shovel rubbish in will create rubbish.. you are what you eat.. remember that.. and the body is not designed to run on rubbish.. a car wont work if you shovel mud into it as fuel, our bodies need good fuel too and wont work if the wrong fuel goes in.. make sense?
7.
Beat your addiction.. Knock off your addiction!
Cake and cookie, candy, pastry type carbs are VERY addictive and are like drugs, once you have some you want more, and more, and more, and you cant stop.. Its crazy, but when I go to supermarkets I have to avoid the cake and candy isles like a drug addict or alcoholic would avoid the drug dealer or booze aisles. Sounds nuts I know, but honestly, its so incredibly tempting for me to take home candy everytime I walk by candy, and to buy cake and ice cream every time I see it.. Id get a high of feelgood hormones when I ate candy, ice cream, pastry, cake.. Im not saying I ate rubbish all day long, no, but I ate rubbish regularly every day.. EVERY time I went to the supermarket especially..
Anyway.. here it is, my Virginia Hey's Knock it Off © eating plan! ... But dont knock off my plan commercially! LOL.. (Im going to pop it in a book) however, by all means do share it with friends.
(Please see the list of good carb veg/fruit on the last page)
Virginia Hey's Knock it Off © eating plan!
1st meal – BREAKFAST
NEVER SJIP BREAKFAST EVEN IF YOU ARE NOT HUNGRY.. BREAKFAST WILL GET YOUR METABOLISM WORKING FOR THE DAYT
(take vitamins at this meal, I have 2 calcium, 1 multi vitamin, 1 Omega Fatty acid 3,6,9, and if youre over 51 take Estroven for menopause.. Do NOT take Premerin.. they are cruel to mares to extract it)
1 slice whole wheat toast.
Spray onto the toast“I cant believe its not butter” spray, or another 0 calorie, 0 fat butter substitute.
Place 3.5oz carb free veg ontop of the toast. I have a sliced tomato and a handful of spinach leaves or coleslaw mix WITHOUT THE MAYONNAISE or dressing.
Ontop of the veg put scrambled egg whites, about 3.5 oz.
I make a yummy pile onto of the toast.. I dribble on Maggi Sweet Chilli sauce ontop as my sugar fix for the day. Or you can dribble on ketchup. Tea or coffee with low fat milk or soy milk and Splenda. Water. A piece of fruit if you wish.
OR
1oz mozzarella on a piece of toast with veg. Spinach leaves are yummy.. no dressing!!!
Tea or coffee with low fat milk or soy milk and Splenda.
No juice. Drink water.
A piece of fruit if you wish.
________________________________
2nd meal
3 hrs later, aprox 10am if you finished breakfast at 7am.
1 Wassa or Ryvita crispbread.
Spray butter substitute.
Cottage cheese and tuna and bell peppers, or spinach, cracked pepper and a drizzle of sweet chill sauce. And a piece of fruit. Tea or coffee with low fat milk or soy milk and Splenda. Water. A piece of fruit if you wish.
OR
A slice of meat and fat free cheese and some veg on a crispbread.. and a piece of fruit. Tea/coffee and Water
OR
fill a blender with water, add a handful of frozen fruit and ONE scoop of 100 or 110 calorie protein powder. Ive tried them all and they all taste like powdered cardboard, the most delicious protein powder is “Designer Whey” in Vanilla or Chocolate. Blend it all up and drink that.
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3rd meal - LUNCH
3 hrs later, aprox 1.30pm if you finished meal 2 at at 10.30am.
A sandwich. NO mayo. NO dressing.. use spray butter substitute on the bread.
3 ½ oz of protein (lean meat, Tuna, Shrimp, Salmon etc) see list
3 ½ oz of carb free veg. See list
fat free cheese.
Tea or coffee with low fat milk or soy milk and Splenda. Water. A piece of fruit if you wish.
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4th meal – mid afternoon
Aprox 4pm.
Protein shake without the fruit.
OR
copy 2nd meal.
__________________________________
5th meal – DINNER
4oz of protein (lean meat, Tuna, Shrimp, Salmon etc) see list
3 ½ oz of carb free veg. See list
I make a stew or stir-fry! You can have one piece of bead too if you must, but try not to. Tea or coffee with low fat milk or soy milk and Splenda. Water.
__________________________________
6th meal an hour before bedtime
Stewed apple with a bit of soy milk and Splenda. Or one scoop of protein powder in a shake, no fruit.
_________________________________
Stick to these foods -
VEGGIES - 3 ½ ounces of one, or a mix or handful:
Asparagus
Green pepper sweet
Lettuce
spinach
Onion, Shallot
Tomato
Zucchini
Yellow tiny squash
Mushrooms
Bok Choy
Cucumber
Cauliflower
Cabbage (I buy coleslaw mix and use raw and in cooking)
Celery
PROTEINS 3 ½ – 4 oz or the size of your palm, or handful:
Tuna
Crayfish/Lobster
Calamari
Shark
Shrimp
Sole/Flounder
Whiting
Hake
Crab
Beef - Lean
Veal – Lean
Chicken Breast
Turkey Breast
Tofu
Cottage Cheese
Feta
Mozzarella
Ricotta
Egg Whites
Plain/Natural Yogurt - lowfat no more than 110 calories
FRUITS – 2 before lunch – or a handful of frozen in protein shakes:
Apple
Mandarin
Mango
Nectarine
Orange
Guava
Peach
Apricot
Grapefruit
Honey Dew Melon
Kiwi Fruits
Lemon
Frozen fruit
CRISPBREADS – one at a meal
Wassa 20-30 calorie ea
Ryvita 20-30 calorie ea
Rice wafer
DRINKS
Diet Sprite Zero
Schweppes Diet Dry Ginger Ale
Caffeine Free Diet Coke
DietPepsi Tea Coffee – no cream, use soy milk or skimmilk
Water – 8 glasses a day!
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