I recently had a conversation with a friend about how she can adjust her eating habits now that she's a retiree, and no longer required to start her day at the crack of dawn.
Her dilemma was a simple one, with a not-so-simple solution: to continue her routine of eating five-to-six meals a day, but doing so outside of the structured day that she once led as a full-time employee.
Sounds easy, right?
Well, you'd be surprised the difference a few hours can make in your day when you're attempting to squeeze in the same number of meals–particularly if you aren't, as in the case of my friend, enthusiastic about eating in the first place.
My suggestion to her was to refocus her attention on the calories as opposed to the all too well known industry recommendation of "six-meals-a-day".
Many of us buy into the aforementioned approach, and have a reasonable amount of success following it, but what if your situation is similar to that of my friend, who now has no alarm to rule her day?
Her biggest problem is cramming more food into a shorter period of time. How do you do that without jeopardizing your desire to eat? Or, worse than that, skipping multiple meals altogether?
I'm not a doctor or a nutritionist, but I can tell you the one thing I've learned over the years where following a strict regimen is concerned, it doesn't matter when you eat so long as you're managing to eat right regularly.
What has always–and continues to–work for me is to shoot for a set amount of calories per day and spread the amount out over the course of my productive hours.
It doesn't matter if that means I'm eating three, four, or six meals in a day, so long as each meal is as balanced–caloric and nutritional wise–as possible.
By doing this, at least in my case, I'm able to adjust my food intake to the length of my day as opposed to depending on food intervals (breakfast, mid-morning snack, lunch, etc.) to dictate where my day begins and ends food wise.
The primary reason–in my humble opinion–most nutritionists offer the six meal a day suggestion plan is to get people who don't exercise good eating habits into the mode of eating regular meals. Regular meals are a necessary part of any successful fitness plan.
However, your plan has to work for you and what works for you may not be what works for everybody.
The key, in any case, is to keep your metabolism moving in the right direction and that can be done in any number of ways–even if that way appears chaotic and unstructured in nature.
Find what works for you and do that because there is certainly more than one way to approach a healthy lifestyle.
- Posted using BlogPress from my iPhone
Showing posts with label Nutrition. Show all posts
Showing posts with label Nutrition. Show all posts
Monday, January 23, 2012
Wednesday, June 8, 2011
Fiber: Are You Getting Enough?
I bet when most people hear the word 'fiber' they think of bran cereals, prunes, and wheat germ—items that essentially don't bring much excitement to the palate—and, honestly, it's not hard to understand such an association. Those types of foods are precisely what the general public is directed towards when fiber is referenced in the media and that leads many people to take a pass on this misunderstood element—what a mistake!
The recommended daily allowance (RDA) for fiber is 20-25 grams per day (or about 5-9 servings of fruits and vegetables), but the more you can squeeze into your diet, the better (personally I manage to intake 45-50 grams per day). That said, I would caution anyone against starting off with too much fiber if your body isn't use to such high quantities as it might cause you to spend a little more time in the loo (or potty) than you are comfortable.
That said, the types of foods you can find fiber in aren't just the obvious ones named at the outset but other less mentioned foods as well. Raspberries, apples, celery, pears, cabbage, broccoli, beans, whole grain breads and pastas, oranges, bananas, cauliflower, and avocados (although be careful here as avocados are also extremely high in fat) are all good sources of fiber and can easily be incorporated into your daily diet.
Fiber's purpose is simple: it helps you feel full (which means you eat less and lose weight) and aids in maintaining a healthy digestive system.
Furthermore, anytime you resolve to add more fruits, vegetables, and whole grains to your diet, you can be assured of also reaping other health benefits as well—i.e. lowering cholesterol, decreasing your risk of heart disease and certain types of cancers, and lowering blood sugar levels (a factor that is of great importance to those who struggle with diabetes).
Never underestimate the value of fiber in helping you to both maintain and attain a healthy body weight. Start finding ways to make this element a more prominent part of your diet and see what a difference it can make. Below are just a few suggestions on how you might do so:
The recommended daily allowance (RDA) for fiber is 20-25 grams per day (or about 5-9 servings of fruits and vegetables), but the more you can squeeze into your diet, the better (personally I manage to intake 45-50 grams per day). That said, I would caution anyone against starting off with too much fiber if your body isn't use to such high quantities as it might cause you to spend a little more time in the loo (or potty) than you are comfortable.
That said, the types of foods you can find fiber in aren't just the obvious ones named at the outset but other less mentioned foods as well. Raspberries, apples, celery, pears, cabbage, broccoli, beans, whole grain breads and pastas, oranges, bananas, cauliflower, and avocados (although be careful here as avocados are also extremely high in fat) are all good sources of fiber and can easily be incorporated into your daily diet.
Fiber's purpose is simple: it helps you feel full (which means you eat less and lose weight) and aids in maintaining a healthy digestive system.
Furthermore, anytime you resolve to add more fruits, vegetables, and whole grains to your diet, you can be assured of also reaping other health benefits as well—i.e. lowering cholesterol, decreasing your risk of heart disease and certain types of cancers, and lowering blood sugar levels (a factor that is of great importance to those who struggle with diabetes).
Never underestimate the value of fiber in helping you to both maintain and attain a healthy body weight. Start finding ways to make this element a more prominent part of your diet and see what a difference it can make. Below are just a few suggestions on how you might do so:
- Sprinkle blueberries or raspberries over your pancakes or waffles.
- Eat an apple a day. It truly does keep the doctor at bay.
- Sprinkle a 1/2 cup of bran cereal into your yogurt (that's nearly 15 grams of fiber!)
- Double up on salads and vegetables at dinner and lunch—skip the rice (unless it's brown).
- Like pasta? Skip the white pasta and make a b-line for the whole grain variety.
- Almonds are not only a healthy snack, but they also offer 3 grams of fiber per serving.
Tuesday, May 31, 2011
Two Steps Forward, Three Steps Back
Plateau. That's a kind way of saying your body has reached the point where you are no longer able to make any changes to it physically. You try in vain to lose that last five or ten pounds and you consider looking into that fad diet you keep hearing about because you're desperate to lose one last inch or two off your waistline.
It's a cruel joke, really. You push yourself and remain dedicated to the cause of being and living healthy and your body, inexplicably, decides that what you're doing is good, but not good enough. So, what can you do about it? How do you reach that next level of fit without driving yourself absolutely bonkers?
Well, one way is to change your regimen. This is something that I have suggested before and feel very confident is a great way to get over that proverbial hump. But, more than that, you have to get over the drama of the new attitude you've acquired from becoming so fit—your ego changed right along with your body. Trust me.
You have to reconfigure your goals once you hit that plateau (or wall as some say) and ask yourself what you want for yourself and your body now? Are you still simply trying to live a healthier life or are you looking for the physical manifestation of all your efforts—fitting into that size "whatever you want" pair of jeans or cocktail dress? It's an important question to ask because, quite honestly, the vast majority of us can always be fitter and eat healthier—these are things that are rarely overdone in today's fast food society.
So you have to look at yourself in the mirror and ask what's next? If you want to get over the plateau, that's easily done, change your workout and/or add something more to it that will challenge you and re-energize your bored body.
On the other hand, if you are looking for something deeper—perhaps an answer to why you are so obsessed with looking perfect or losing that last few pounds—then that journey will take a much more introspective approach and you will need to tap into the side of you that isn't satisfied with being what you are right now.
The only way to do that is to meditate, relax, journal, and seek out the memories that scare you to death. Find out where it was in your life that you first began to feel those inadequacies and make it your mission to correct the negative thoughts so that you can finally focus on the present.
In the meantime, expect setbacks as you tackle new obstacles and try not to get frustrated by the process of making adjustments to what was working so well before now—if you can. Being fit is only half the battle, the bigger challenge is in staying fit and being aware enough of your inner self to understand why that matters so much to you.
It's a cruel joke, really. You push yourself and remain dedicated to the cause of being and living healthy and your body, inexplicably, decides that what you're doing is good, but not good enough. So, what can you do about it? How do you reach that next level of fit without driving yourself absolutely bonkers?
Well, one way is to change your regimen. This is something that I have suggested before and feel very confident is a great way to get over that proverbial hump. But, more than that, you have to get over the drama of the new attitude you've acquired from becoming so fit—your ego changed right along with your body. Trust me.
You have to reconfigure your goals once you hit that plateau (or wall as some say) and ask yourself what you want for yourself and your body now? Are you still simply trying to live a healthier life or are you looking for the physical manifestation of all your efforts—fitting into that size "whatever you want" pair of jeans or cocktail dress? It's an important question to ask because, quite honestly, the vast majority of us can always be fitter and eat healthier—these are things that are rarely overdone in today's fast food society.
So you have to look at yourself in the mirror and ask what's next? If you want to get over the plateau, that's easily done, change your workout and/or add something more to it that will challenge you and re-energize your bored body.
On the other hand, if you are looking for something deeper—perhaps an answer to why you are so obsessed with looking perfect or losing that last few pounds—then that journey will take a much more introspective approach and you will need to tap into the side of you that isn't satisfied with being what you are right now.
The only way to do that is to meditate, relax, journal, and seek out the memories that scare you to death. Find out where it was in your life that you first began to feel those inadequacies and make it your mission to correct the negative thoughts so that you can finally focus on the present.
In the meantime, expect setbacks as you tackle new obstacles and try not to get frustrated by the process of making adjustments to what was working so well before now—if you can. Being fit is only half the battle, the bigger challenge is in staying fit and being aware enough of your inner self to understand why that matters so much to you.
Tuesday, May 3, 2011
Do You Know What You're Eating?
Many people haven't the slightest idea how to read a nutritional label—ya know, that thing on the side of the box that lists 'servings', 'serving size', 'fat', etc? Well, that little box is your best supermarket friend because it gives you the facts about the item you're purchasing.When making a decision to buy any item you haven't grown or raised yourself, it's important to take note of what exactly has gone into producing it and how said production makes that particular item good or bad for your overall health.
I typically examine three basic elements when reading a nutritional label:
- Dietary Fiber (per serving): Fiber is your friend. I won't go into the medical benefits (find a great article about that here) of what it can do for you but, I can tell you this much, it certainly helps keep my body feeling toxin free. I tend to look for foods that offer 3 or more grams of fiber per serving, but the more the better.
- Fat content (per serving): Where fiber is your friend, bad fats (foods high in saturated and/or trans fats) are your enemy. Stay away from chips and other packaged snack items that are fried in peanut or vegetable oil. Even more, if you choose to indulge in said items, note the serving size—most potato chips are meant to be eaten 10-12 at a time. If you're eating half a bag of Lay's a day, you could be hurting yourself.
- Sodium (per serving): The recommended daily allowance (RDA) for sodium, per day, is 24-2500mg. If that sounds like a lot, it's not, that's about a teaspoon per day. If frozen dinners are a staple in your daily diet, there's a good chance you are well over that allowance after eating just one meal. Pay attention to this element the most as it's the easiest to go overboard on and the hardest to track.
Too much sugar can put you on a fast track towards diabetes, bad carbohydrates (particularly the ones you glean through consumption of white rice, soda, and white bread) can lead to heart disease and weight gain, and too many calories will topple any healthy living plan. Try to keep your caloric intake reasonable and make sure that the majority of that intake comes from fresh, not processed, foods.
It's my way of telling my body 'thank you' for not breaking down on me in a pinch.
Good fuel typically results in good mileage where the body is concerned. Fill yours up with as much good stuff as possible and you'll be surprised at the difference it makes.
Friday, March 25, 2011
Breast Milk Baby Doll...What?!?
Please explain to me the value in a child having a doll that can "breastfeed". I'm sorry, but the purpose of that kind of doll is lost on me—completely.
The Berjuan Toy Company, located in Spain, has developed a toy called the "Breast Milk Baby", the purpose of which is to help "...young girls express their love and affection in the most natural way possible, just like mommy!"
Are you kidding me? Is there no end to what a toy company will do to sell merchandise?
Call me old-fashioned, call me short-sighted, or call me a prude, but there is no way I could ever deem this to be an appropriate toy for my daughter.
Young girls these days, it seems, are being brought up in a world where motherhood is glorified. And while I have no problem with the message, I do have a problem with the timing of its delivery—could we please allow our daughters to be little girls before we start teaching them how to be mothers?
The ability to love and nurture another is a lesson that can be learned without props like this one, and it's past time that we, as consumers, start drawing the line on what should and should not be appropriate entertainment for our children.
I, for one, would not encourage the purchase of this item for any girl/woman who is not an expectant mother—I see some value in this item as a teaching tool for expectant/new mothers who want to learn some of the fundamentals of breast-feeding—as, again, I find little value in it.
That said, I am certain there are many who will buy this item without a second thought because it's "just a toy" and, while I can respect that perspective, I feel a need to reiterate the point of the impressionable minds of our young girls.
Don't allow them to grow up too fast. Let them enjoy being babies before they start learning how to care for one.
Just my two.
The Berjuan Toy Company, located in Spain, has developed a toy called the "Breast Milk Baby", the purpose of which is to help "...young girls express their love and affection in the most natural way possible, just like mommy!"
Are you kidding me? Is there no end to what a toy company will do to sell merchandise?
Call me old-fashioned, call me short-sighted, or call me a prude, but there is no way I could ever deem this to be an appropriate toy for my daughter.
Young girls these days, it seems, are being brought up in a world where motherhood is glorified. And while I have no problem with the message, I do have a problem with the timing of its delivery—could we please allow our daughters to be little girls before we start teaching them how to be mothers?
The ability to love and nurture another is a lesson that can be learned without props like this one, and it's past time that we, as consumers, start drawing the line on what should and should not be appropriate entertainment for our children.
I, for one, would not encourage the purchase of this item for any girl/woman who is not an expectant mother—I see some value in this item as a teaching tool for expectant/new mothers who want to learn some of the fundamentals of breast-feeding—as, again, I find little value in it.
That said, I am certain there are many who will buy this item without a second thought because it's "just a toy" and, while I can respect that perspective, I feel a need to reiterate the point of the impressionable minds of our young girls.
Don't allow them to grow up too fast. Let them enjoy being babies before they start learning how to care for one.
Just my two.
Monday, March 7, 2011
Breaking Down The Wall
Living a healthy lifestyle is a change I undertook a while ago—only getting serious about it in the last year—by educating myself on good nutritional habits and making proper food choices at the grocery store. As a person who shunned the reading of nutritional labels, it was amazing for me to come to the realization that I wasn't nearly as healthy as I thought I was. I ate far too many processed foods and was much too lenient where indulging in fast food was concerned.
Those realizations led to the setting of two goals: 1) change my eating habits (less meat, more whole grains, and little, if any, fast food) and 2) make more of an effort to maximize and diversify my workout regimen (yoga, pilates, and cross-training were all added to the menu).
I started down the road of better living and, for a time, felt better about myself mentally, spiritually, and physically.
However, what I didn't account for is what happens when you hit the healthy living wall and suddenly, either through circumstance or frustration, decide you don't want to do it anymore. What are you supposed to do then?
In my case, a familial obligation led to my "fall off the wagon". I made commitments that wreaked havoc on my fitness schedule and made room for some uncharacteristic eating behaviors on my part.
I indulged myself in several slices of cake, as well as a few trips to Chick-fil-A (that Spicy Chicken Sandwich is sinful) and Burger King and, although I felt an immense amount of guilt each time I broke ranks with what I knew was the right thing to do, I still managed to rationalize the behavior.
However, the problem with rationalization is that it allows you to start down a slippery slope of acceptance that can eventually lead to your returning to old, familiar, behaviors again, and that has its own set of problems.
So, how do you break through the rut?
Well, I have to tell you, for me, it starts with reaffirming my original goals—eating better and maintaining my workout regimen. I have made a lot of progress over the last 9-months and I don't want to allow a few days of regression to set me permanently off track. So, I've resolved to find my groove again.
We are all human—capable of making mistakes—but that does not mean you can't get back on track. Perhaps that wall is just your subconscious' way of telling you to take a break. It is possible to get burned out if you don't take the time to reset.
Do you have to go on a binge to do so? Of course not, but don't forget to allow a little room to indulge yourself every once in a while.
Those realizations led to the setting of two goals: 1) change my eating habits (less meat, more whole grains, and little, if any, fast food) and 2) make more of an effort to maximize and diversify my workout regimen (yoga, pilates, and cross-training were all added to the menu).
I started down the road of better living and, for a time, felt better about myself mentally, spiritually, and physically.
However, what I didn't account for is what happens when you hit the healthy living wall and suddenly, either through circumstance or frustration, decide you don't want to do it anymore. What are you supposed to do then?
In my case, a familial obligation led to my "fall off the wagon". I made commitments that wreaked havoc on my fitness schedule and made room for some uncharacteristic eating behaviors on my part.
I indulged myself in several slices of cake, as well as a few trips to Chick-fil-A (that Spicy Chicken Sandwich is sinful) and Burger King and, although I felt an immense amount of guilt each time I broke ranks with what I knew was the right thing to do, I still managed to rationalize the behavior.
However, the problem with rationalization is that it allows you to start down a slippery slope of acceptance that can eventually lead to your returning to old, familiar, behaviors again, and that has its own set of problems.
So, how do you break through the rut?
Well, I have to tell you, for me, it starts with reaffirming my original goals—eating better and maintaining my workout regimen. I have made a lot of progress over the last 9-months and I don't want to allow a few days of regression to set me permanently off track. So, I've resolved to find my groove again.
We are all human—capable of making mistakes—but that does not mean you can't get back on track. Perhaps that wall is just your subconscious' way of telling you to take a break. It is possible to get burned out if you don't take the time to reset.
Do you have to go on a binge to do so? Of course not, but don't forget to allow a little room to indulge yourself every once in a while.
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