Weight Loss: Week Three
The Fuel That Drives Your Body. Are you still with me or has the journal keeping proved too much and you are now living on hummus and crackers? Just remember that life can change with each second and when it comes to transforming your body there is always the next moment to begin again. That said, for Week Three go ahead and maintain your protein intake, but you can reduce your chewing to 25 times per mouthful. Keep up the exercise and begin now to explore the quality of carbohydrates that you eat each day.
High-glycemic foods in the form of pasta, bread, potato and rice, particularly in their white refined form, produce a quick and lethal sugar blast to your system, while Low-glycemic vegetables, nuts, beans, lentils and whole grains turn to sugar more slowly and provide a consistent amount of energy until your next meal. According to Dietary Guidelines for Americans you need to receive half your calories from carbohydrates. For a 2000 calorie diet you need 250 grams coming from carbohydrates. If you eat more than this amount and do not burn this sugar off with exercise, it will be stored as fat in the hips, thighs, buttocks, upper arms, and belly. Artificial sweeteners, although touted to be the dieters dream food, are not only toxic and harmful to your body, but are regarded as sugar by the body and are eventually turned into, yep, fatty fat.
Let’s up the ante this week with a list of suggestions that will ensure you lose any unnecessary weight and maintain your energy levels. To begin with learn to cook your food. If there is one action you do for yourself each day this is the one. Preparing your food in a loving and considerate manner ensures your health and the well-being of those you cook for. Nothing says “I love and care about you”, more than cooking food; and when you share your meals with others in family and community your day, your body and your life is so much better.
Serving Sizes: Today’s dinner plate is one-third larger than in 1960, and some restaurant plates are even bigger. Contrary to what you may have been taught, you don’t have to eat everything on your plate because of the starving children in Africa, so when eating out put half the meal aside and take it home for lunch the next day. If you use a 10-inch salad plate for meals you can cut your calories by 22 percent, and if you want something a few hours later then have a snack. For carbohydrates a serving size is: 1 slice of bread, half a cup of cooked grains, one small potato, one piece of fruit, and half a cup of vegetables.
60/20/20 Method: Try having 60 percent of your meal consist of cooked and raw vegetables, 20 percent protein, with the last 20 percent a whole grain or pasta. Eat until you are not quite full leaving room for your stomach to digest properly. It helps in the beginning to measure out your portions until you know what a serving looks like.
Yoga: Nothing does it better for you than yoga. Every muscle, sinew, and tendon is stretched, every gland and organ massaged and nourished, while your nervous system is calmed and your mind stabilized (a miracle in itself!). There is yoga being taught for all body types, sizes, limitations and injuries; there is also yoga on TV, the internet and DVD. Try a few classes a week for six weeks and let me know how you feel afterwards.
Keep up the good work and remember to chew well.