Diets?: Part 2:
D-I-E-T has always seemed like a four-letter word filled with negative connotations to me. It screams of deprivation and loss. I follow a clean eating food plan that allows me to eat a lot of natural, non-processed foods that give me energy, keep me healthy, and help me manage my weight as I age (I’m 46 now). There are also some other issues to monitor that can help you with your goals (this is a continuation from yesterday):
Increase your Fiber: If you consume 10 grams or higher of fiber per day (National Institute for Public Health), it can decrease your total body weight and abdominal fat. For a fiber product to have value, it has to have at least two grams of dietary fiber in a serving size. Fiber helps to produce bowel movements regularly which can help you feel better and reduce belly-fat bulge.
Try to Reduce Alcohol Consumption: There are many studies that promote red wine consumption to reduce heart disease risks, but if you are drinking more than 1-2 glasses per day, or mixed-drinks, your just adding calories to your daily caloric total that don’t provide nutritional value. According to FitnessRxmag.com, “All of the energy consumption through alcohol will be stored as abdominal fat.” To remove alcohol is a difficult choice for many adults who choose that they ‘need’ it for a variety of reasons. If you make that choice, just make sure to reflect those calories on the food diary chart.
Exercise Regularly: If you want to see results, you must actively exercise at least 4-5 times per week from 30 to 60 minutes. This doesn’t mean you take a leisurely stroll with a coffee cup in your hand. I’m talking about raising your heart rate through cardio or weight training or yoga. Find an exercise that you find engaging, so that you stick with it. Try combining strength training and cardio for faster results.
Sleep! It’s critical to avoiding type 2 Diabetes, increased belly fat (due to high Cortisol levels-Cortisol is a chemical released into the body to react to stress and fear. Increased levels of Cortisol can interfere or disrupt sleep patterns) and obesity. If you sleep less than 5 hours per night, you are at higher risk for insulin sensitivity and type 2 Diabetes. Try to manage your activities the hour before bedtime by turning off electronics, focus on deep breathing, don’t drink alcohol, and create a peaceful bedtime environment.
Make YOUR Health a Priority: You would be surprised how often you table your needs/best long-term health for family, jobs, and studies. When this happens consistently, you aren’t helping anyone in the long run. It’s NOT WRONG or SELFISH in making eating well, exercise, and annual doctor visits your priority. If your weight is appropriate, you will have more energy, better health, and a better frame of mind…for everyone!
01/14/12-Exercise Diary: Saturday
Stretch DVD -50 minutes
outdoor hiking in snow with my kids
01/14/12 Food Diary: Saturday
Breakfast-
1 serving Egg dish casserole * (120 cal.)
Whole wheat English muffin(80 cal.)
A.M. Snack-
whey protein shake ( no added sugar) , 1/3 cup pasturized egg whites(160 cal.)
Lunch-
whole wheat, low-fat bread, 3 oz turkey ( 206 cal.)
1 cup green beans ( 30 cal)
P.M. Snack-
1 portion of 0 % greek yogurt with blueberries, sprinkle of granola ( 160 cal.)
Dinner-restaurant
4 oz. salmon, with red cabbage, sobo noodles - (400 cal.)
caesar salad, light dressing (150 cal.)
Dessert-
Poached pear with lite carmel sauce drizzled, dash Grand Marnier (210 cal.)
TOTAL CALORIES- 1716
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