#healthy diet
@jasmine.curtis
Recently, actually exactly one week ago, I received an email from Crate & Barrel: “Only 8 weeks until your wedding day! It’s not too late to add to your registry…” I made up the second sentence by assuming the content because I saw “8 weeks” and my heart dropped. EIGHT (now SEVEN) weeks until I get married. This is so exciting and so terrifying at the same time and I think this is what is considered “crunch time” - literally and figuratively.
That day I signed myself up for butt-kicking pilates classes and also happened to watch a documentary focusing on sugar in our diets.
Without adequate time to blog lately, I have missed to other side of the blogosphere as well - a wealth of knowledge (that must be filtered, of course) that encourages health and understanding. I love motivation to read the food labels, listen to my body, and exercise regularly.
For AT LEAST 7 weeks I am going to cut sugar out of my diet. Not completely, but the slashing has begun.
HOW I MODIFIED MY FRIDGE
- switched to plain nonfat Greek yogurt
- switched to reduced sugar vanilla almond milk (it’s a journey, I will get to original at some point)
- hunted for granola high in protein, low in sugar and free from unpronounceable ingredients
- ditched the sweetened white chocolate wonderful PB (though it has been my version of dessert for years) for plain peanut butter
- tossed most of my salad dressings containing sugar
- bought organic tomato sauce lower in sugar than others
- bought lots of fruits and vegetables to add natural sources of carbohydrates and sweetness to my life
Switching to the reduced-sugar almond milk was one of the harder transitions but as of today (three days later), it’s already getting easier to enjoy my morning latte without making a face after the first few sips.
This weekend I am going to Austin and am trying to plan for the best to hold strong in avoiding sugar. It will definitely be a challenge to avoid sugar and alcohol when surrounded by friends, but I’m just telling myself “7 weeks and I’m home free”… while in the back of my mind hoping that by at least four weeks in the lust for sugar will have mostly subsided anyways.
**ANY tips for cutting out sugar or additional information on why to avoid sugar are greatly appreciated. But please, if you believe “avoiding fruit” are two words that go together, this is not the place for you
guys zacznę robić codzienne bilanse ^^
The Routine:
I’m giving away this basic diet plan that many dietitians give out and many athletes, such as Michael Phelps, use. I really don’t care if you do it or not - I can’t make you work hard, and once you adjust it isn’t hard work.
Talk to your Doctor:
If you’re reading this then chances are that you already have concerns regarding your diet. Be sensible. Especially if you have a known injury or condition that might impair your ability to exercise or eat properly.
The First Thing To Do:
Make sure that you are actually overweight. Females in particular tend to deem themselves overweight when they aren’t. Check your BMI. If you can’t read your BMI properly from a lack of know how, don’t Google it! This is something for you to ask your GP/Doctor/Nurse to check out. Keep in mind that nurses can only give advice and opinions. To my knowledge they aren’t qualified to give educated and fully informed advice to someone.
Step #1 - Moderation:
I can’t say anything more than moderation is the key to this diet. You need to limit how much you eat and how often you eat it. Not the things you eat.
Ideally you should be eating 3 small meals a day and 3 snacks throughout the day. But I can’t tell you how much you should eat. If you are around 95 kg then I would recommend about 15-20 grams of whatever you want for breakfast, to 30-40 grams of whatever you want for lunch and dinner.
You should be eating once every 2-3 hours. So if you wake up at 10AM you eat 15 grams of cereal and by 11AM, perhaps eat a snack (such as a banana) and by 1PM you should be eating 30 grams of lunch.
But it is all dependent on how much is actually best for you. You should figure out how much you eat and adjust it accordingly.
Youcan have things like McDonalds every now and again. Once a week isn’t even horrible. You have to stick to eating 30-40 grams of whatever you want and instead of ordering fizzy drinks you order the light/zero equivalent of them. If you order juice instead; that is better. But people tend to go full-pelt into their diets too fast and then just crash.
Step #2 - Exercise:
Exercise is the Yang to moderation’s Yin. You need balance in life.
The minimum anyone should really be exercising, in my opinion, is 4 times a week.
If your goal is weight loss you shouldn’t be hitting the weight bench. Lifting adds muscle, so just lifting weights is not ideal. Even if you mix in weight lifting with cardiovascular exercises such as running, it isn’t great because when you gain muscle it makes it difficult to determine how much weight you have actually lost.
I’d recommend you do four 30 minutes + (dependent on how fit you are) sessions of cardio a week. Running and swimming are both examples of cardio exercises.
I, personally, prefer swimming. When you have good swimming technique swimming is generally much better for your body, can burn higher rates of calories when you swim for the same amount of time you run (although this is dependent on how good of a runner or swimmer you are) and it is generally better for your metabolic system.
Step #3 - Hobbies:
A hobby can be really beneficial to getting in shape. It makes exercise fun for those who don’t think it is. Hobbies don’t have to be serious, here is a list of hobbies that are fun and are labelled on how intense of a sport it is. (Keep in mind this is my opinion on the sport’s intensity - it might vary in your experience):
- Longboarding/Skateboarding. (Light)
- Archery (Light)
- Tennis (Mild)
- Badminton (Mild)
- Surfing (Mild)
- Kickboxing/Thai Boxing (Intense)
- Judo (Intense)
- American Football/Rugby (Intense)
- Swimming (Light/Mild/Intense - Controllable)
Enjoy:
Feel free to use this, or not to use it. I hope it helps!