The Building Blocks of Life. Coming to know how your body works and then respecting this process is crucial for attaining a balance of weight, energy and vitality. If most of what you have recorded in your journal this past week are what I call, “entertainment foods”, meaning chips, fries, bagels, pizza, chocolate, donuts, cookies, cake, candy, pretzels or crackers, then you know what foods need to change and be replaced with nutrient dense whole foods.
Basically your body needs a balance of protein, carbohydrates and fat, plus vitamins and minerals. When you receive these in the form of food, such as whole grains, beans, lentils, nuts, seeds, vegetables, fruits, and/or animal protein, it retires for the night content and satisfied, rather than hungry and craving what it did not get. Your body is designed for survival, pure and simple, and it will robe your bones of calcium if unable to absorb this vital mineral from food, or it will push your insulin levels to absurd limits to counter the soda pops, chocolate and cookies you devoured between one and three in the afternoon. It will do this and more when you live to eat rather than eat to live.
So, let’s take a look at this week’s homework. Continue to keep a journal, but specifically focus your efforts on getting the right amounts of:
Protein: These are your building blocks, the amino acids that make up every cell, tissue and organ in your body. According to the USDA Guidelines for women doing moderate exercise the recommended dietary allowance is, 46 grams per day and add another 10 grams for men.
What this looks like for a female ovo-lacto vegetarian:
2 eggs (12.6 grams)
2 tablespoons peanut butter (7.7 grams)
½ cup tofu (19.9 grams)
½ cup chickpeas (5.9 grams)
Total protein per day: 46.1 grams protein
What this looks like for a female non-vegetarian:
3 ounces chicken (26.25 grams)
2 ounces tuna fish (17 grams)
½ cup beans (6 grams)
Total for day: 49.25 grams protein
As you can see it does not require a lot of food, but try to incorporate these amounts consistently each day for this next week.
Exercise: I can hear you groaning now, but calories that go into the mouth must be expended or they will come to dimple your derriere in the most unattractive of ways. Even a brisk 15-minute walk each day can get it all moving and burning nicely.
Excuses: It looks like Exercise, but is really the many reasons you find in your fickle mind to talk yourself out of what you want the most in life, to be lean, strong, healthy and, ahem, sexually active. Excuses only hide your fear of moving past your limitations and stepping into the unknown. Where, by the way, a fabulous new body and life awaits you.
Chewing: So, what happened when you chewed each bite fifty times? Yes, thank you, you ate less, digested better, absorbed nutrients, without that constant bloating that seems to plague you. Keep up the chewing, because it is literally the most important thing you can do for your digestive system.
Not to much, not to little, but enough home work to keep you working towards your goal and honoring your commitment. Thanks for all your comments. They are an important way to share an experience that can help to motivate and support others.
Last Week–Weight Loss: Week One