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 diet. Show all posts
Showing posts with label diet. Show all posts
Monday, January 23, 2012
Wednesday, January 18, 2012
My Contentious Relationship With Food
My love affair with food is a contentious one. Some days I wake up craving something sinful—like a bleu cheese burger with bacon and grilled mushrooms—while others I find that I am quite happy shying away from all things high fat, high cholesterol, and high trouble in favor of no meat at all.
The thing about feeding the body is it's always sending you messages about what you want, not necessarily what you need, and how you respond to those cues is paramount to how well your lifestyle of healthy living will be tolerated by it and you.
On a daily basis I'm trying to make choices as to how I can not only continue to stay on track, but how I can find more foods that will stimulate my palate and excite me when I'm at the dinner table. It's something that I've found to be a struggle at times—particularly as a mommy-on-a-budget.
Every two weeks I sit down and plan all of my meals individually, deciding my menu based on what's both cost efficient and convenient and, despite my desire to be creative, I still end up with the same basic items from the grocery store—tofo, soy, and beans. And while I've been able to be creative with those ingredients, it's still a grind because I've gone from offering myself a world of options (options that included as much meat, dairy, and sugar as I liked) to a much more limited one.
That said, I don't regret the decision to make those changes one bit. I feel and look better than I ever have and the increases in energy, stamina, and confidence are a definite plus. But, even with all of those positives, I have to continually find ways to be well-disciplined so that bad habits don't overwhelm my good senses.
For instance, there are days where I don't have time to prepare breakfast or lunch prior to the start of the day. That often leads to incessant snacking, at least in my case, because I am, literally, hungry all the time. That hunger, I know, is as a result of the calories I'm burning even while sitting completely still. So, to appease that hunger, I might take a bite of a muffin here, a piece of chocolate there, or pile on the carbs in hopes that I will find satiation in a hurry—and I often don't.
Sugar and carbs simply doesn't cut it for me and eventually, at least in my case, I cave to doing what I should have done at the start—prepare a wholesome meal to eat.
Being healthy has a lot to do with being disciplined and the one isn't truly possible without the other.
The thing about feeding the body is it's always sending you messages about what you want, not necessarily what you need, and how you respond to those cues is paramount to how well your lifestyle of healthy living will be tolerated by it and you.
On a daily basis I'm trying to make choices as to how I can not only continue to stay on track, but how I can find more foods that will stimulate my palate and excite me when I'm at the dinner table. It's something that I've found to be a struggle at times—particularly as a mommy-on-a-budget.
Every two weeks I sit down and plan all of my meals individually, deciding my menu based on what's both cost efficient and convenient and, despite my desire to be creative, I still end up with the same basic items from the grocery store—tofo, soy, and beans. And while I've been able to be creative with those ingredients, it's still a grind because I've gone from offering myself a world of options (options that included as much meat, dairy, and sugar as I liked) to a much more limited one.
That said, I don't regret the decision to make those changes one bit. I feel and look better than I ever have and the increases in energy, stamina, and confidence are a definite plus. But, even with all of those positives, I have to continually find ways to be well-disciplined so that bad habits don't overwhelm my good senses.
For instance, there are days where I don't have time to prepare breakfast or lunch prior to the start of the day. That often leads to incessant snacking, at least in my case, because I am, literally, hungry all the time. That hunger, I know, is as a result of the calories I'm burning even while sitting completely still. So, to appease that hunger, I might take a bite of a muffin here, a piece of chocolate there, or pile on the carbs in hopes that I will find satiation in a hurry—and I often don't.
Sugar and carbs simply doesn't cut it for me and eventually, at least in my case, I cave to doing what I should have done at the start—prepare a wholesome meal to eat.
Being healthy has a lot to do with being disciplined and the one isn't truly possible without the other.
Thursday, January 5, 2012
Make A Resolution to Live Healthy, Not Lose Weight
Diets aren't my thing. I mean, living healthy can seem a bit like dieting but, when you're talking about making a lifestyle change, it's not exactly the same as someone who has signed up for Jenny or Weight Watchers for as long as they can pay the fees and afford the foods. No, a lifestyle change is simply a decision to "eat this, not that" and that's as simple as I can put it for those who like simplicity.
That said, every day can be a challenge for even the healthy minded because there is always new information about food and some new definition of "healthy". It's a challenge that I have trouble facing up to, from time to time, I must admit. But, eating healthy and preserving this God-given body of mine is something I am so passionate about that I am willing to make the effort to do what I can to remain informed and not succumb to whatever information is force fed to me through less reliable sources with an agenda.
Even so, I am not perfect.
I enjoy a slice of cake every now and then, and it can be difficult to turn down a piece of chocolate when the craving hits me but, for the most part, the mantra for me remains to "eat this, not that" and keep up my regular exercise/stretching regimen and that is something that has always worked for me.
Many people, I feel—and if this sounds arrogant or short-sighted, please trust that is not my intention—complicate the process too much by subscribing to one dietary plan for some random extent of time. The only plan that has ever worked, consistently, is to eat right and exercise. It's not now, nor has it ever been, rocket science. That's the tried and true way to remain healthy and lose weight—if losing weight is your goal.
You have to commit to this not for 30, 60, or 90-days, but for a lifetime, anything less is futile.
That said, every day can be a challenge for even the healthy minded because there is always new information about food and some new definition of "healthy". It's a challenge that I have trouble facing up to, from time to time, I must admit. But, eating healthy and preserving this God-given body of mine is something I am so passionate about that I am willing to make the effort to do what I can to remain informed and not succumb to whatever information is force fed to me through less reliable sources with an agenda.
Even so, I am not perfect.
I enjoy a slice of cake every now and then, and it can be difficult to turn down a piece of chocolate when the craving hits me but, for the most part, the mantra for me remains to "eat this, not that" and keep up my regular exercise/stretching regimen and that is something that has always worked for me.
Many people, I feel—and if this sounds arrogant or short-sighted, please trust that is not my intention—complicate the process too much by subscribing to one dietary plan for some random extent of time. The only plan that has ever worked, consistently, is to eat right and exercise. It's not now, nor has it ever been, rocket science. That's the tried and true way to remain healthy and lose weight—if losing weight is your goal.
You have to commit to this not for 30, 60, or 90-days, but for a lifetime, anything less is futile.
Tuesday, May 17, 2011
Healthy Food Choices: Don't Judge A Book By It's Cover
I'm sometimes offended when people make the assumption that eating healthy means eating foods that don't taste good or offer much in the way of substance because that is simply not the case.Back in the day, when there weren't as many options aside from what one could grow or catch on his or her own, we didn't have the wealth of resources (farmers markets, whole food stores, organic growers, etc.) available to us that we do now. So, it was easy to believe that a diet that wasn't based around meat was filled with an overabundance of leafy vegetables, beans, and granola—and, I'll admit, most people aren't ready to get on board with a diet that, presumably, has that little substance.
However, now more than ever, we are exposed to an endless amount of food choices that offer those who are willing to shun meat a more filling diet based around not only fresh foods like the above-mentioned greens, beans, and nuts—and for the record, I'm not a full-blown vegetarian just yet, but I have found that my desire to eat meat lessens with each meal I don't choose to use it as an option—as well as some delicious meat-alternatives like tofu, tempeh, and tofurkey.
No, I'm not kidding.
Just the other day I enjoyed a Gyro made with tempeh, as opposed to lamb or chicken, and it was delicious! Of course I was later questioned if such a thing it can actually be called a Gyro if it doesn't contain the signature Greek staple of lamb meat but I can say, without question, that I didn't miss the meat one bit and I enjoyed every bite.
Now, to be honest, most of these foods are an acquired taste. Going from eating a diet filled with chicken, beef, and pork to one that is mainly based around soy, tofu, and beans is not something that can be done overnight. It's a process that takes time and most people will need a few weeks, or even months, to get their bodies used to such a change. However, in the long run, you'll feel so much better.
Anytime you make a decision to fill your body with foods that are made from fresh ingredients, you feel better (both mentally and physically) because you are no longer burdened by the overall weight that processed, heavily saturated, foods often leave behind—put simply: fresh is better.
Now, don't get me wrong, I do still occasionally enjoy meat dishes, but it's less than I did six-months ago and, if given the option, I will often now choose the dish without meat.
Still, though, take note of the preparation of said foods before partaking in any of them. There are a number of unhealthy vegetarians and self-proclaimed "health nuts" running about who aren't paying attention to moderation and preparation where their diet is concerned—a black bean burger can be a delicious alternative to one made of angus, but don't fool yourself into thinking that you can over -indulge in such dishes simply because it's not made from a meat source.
Always use moderation, watch the amount of salt and oil you use in preparation, and be aware of serving sizes—those rules apply to everyone!
Your body can't function at it's best if you only allow bad stuff into it and while I'm not advocating vegetarianism, veganism, or anything else (I'll leave that to Kathy Freston), I do support your taking a healthier approach to what you choose to eat each day. The choice can be as simple as selecting grapes over a bag of chips or drinking a glass of water as opposed to a soft drink.
It's the little things that make the difference.
Wednesday, May 11, 2011
'GMA's' Diet Food Challenge Emphasizes A Common Problem With Weight-Loss Programs
Good Morning America (or GMA as some have come to call it) did a diet food contest in hopes of finding out what both chefs and everyday people thought of the foods most often associated with the three major diet programs—Jenny Craig, Weight Watchers, and NutriSystem.
You can click the link above to see the results, but here is my overall opinion of all of those programs: they work so long as you are using them in a manner that suits your lifestyle, but it seems counter-productive to only use pre-packaged food items to reach your goals.
As much as frozen and shelf-stable (which is what brands like NutriSystem are considered) can be a great way to start getting acquainted with portion-control and and calorie counting, they can also become health hazards if they are not appropriately monitored by the user.
For instance, if a meal states that it is under 500 calories, be sure that it offers enough vegetables to help you reach your dietary goals for the day. If it doesn't, plan to add to your meal by preparing a small salad or adding a side of steamed veggies. Furthermore, be cognizant of the nutritional label of every frozen or shelf-stable food item you choose to purchase—how much sodium does the item contain? How many grams of dietary fiber does it offer?
While it's easy to get addicted to eating frozen meals as a means of losing weight, you should really begin working towards the preparation of your own—fresh food based—meal planning. In the end, a diet based around pre-packaged snacks and foods is not one which will be valuable over the long haul because what happens when buying 15-21 meals a week (at $4-6.00 a pop) is no longer viable?
In most cases, if a person has not learned to prepare his or her own meals, they will revert to the old way of doing things—much of the time resulting in unhealthy purchases.
My humble advise, as always, is to use whatever plan you choose to follow in a sensible way by taking advantage of the supplemental services each offers (i.e. personal coaches, chat rooms, and weight-loss support meetings) but start working towards becoming your own personal chef and finding great, naturally grown, foods that will both enhance your life and your health.
You can click the link above to see the results, but here is my overall opinion of all of those programs: they work so long as you are using them in a manner that suits your lifestyle, but it seems counter-productive to only use pre-packaged food items to reach your goals.
As much as frozen and shelf-stable (which is what brands like NutriSystem are considered) can be a great way to start getting acquainted with portion-control and and calorie counting, they can also become health hazards if they are not appropriately monitored by the user.
For instance, if a meal states that it is under 500 calories, be sure that it offers enough vegetables to help you reach your dietary goals for the day. If it doesn't, plan to add to your meal by preparing a small salad or adding a side of steamed veggies. Furthermore, be cognizant of the nutritional label of every frozen or shelf-stable food item you choose to purchase—how much sodium does the item contain? How many grams of dietary fiber does it offer?
While it's easy to get addicted to eating frozen meals as a means of losing weight, you should really begin working towards the preparation of your own—fresh food based—meal planning. In the end, a diet based around pre-packaged snacks and foods is not one which will be valuable over the long haul because what happens when buying 15-21 meals a week (at $4-6.00 a pop) is no longer viable?
In most cases, if a person has not learned to prepare his or her own meals, they will revert to the old way of doing things—much of the time resulting in unhealthy purchases.
My humble advise, as always, is to use whatever plan you choose to follow in a sensible way by taking advantage of the supplemental services each offers (i.e. personal coaches, chat rooms, and weight-loss support meetings) but start working towards becoming your own personal chef and finding great, naturally grown, foods that will both enhance your life and your health.
Tuesday, April 12, 2011
Being Healthy Isn't The Same Thing As Being "On A Diet"
I cannot tell you the number of times I have made this statement since I embarked on my quest to become healthier.People often misinterpret my decision to not partake in the potato salad at a barbeque, or eat a slice of pizza at a party, as a sign that I am "on a diet". So, when I respond that I've simply made a decision to not allow those foods into my body on a regular basis—if it can be helped—they respond in a perplexed manner.
Some say, "good for you, but there's no way I could do it", or the more flattering version, "if I had you're figure, I wouldn't worry about a slice or two of this or that". Well, as nice as the latter statement is to hear, it belies a common misconception about living a healthy lifestyle—that it's a temporary fad, and not a life decision.
It's easy to latch on to a fad diet, a miracle pill, or a detoxification program and say that you're making a move towards losing weight, but being healthy is not about weight-loss, it's about choosing to make your body into something more sustainable over the long haul.
Personally, I stay away from red meat, eschew caffeine and coffee, and eat a diet that is as plant-based as possible (meaning lots of fruits and veggies, and very little—if any—processed foods). That's how I've chosen to live my life at this point—that works for me.
Is that a diet? No...it's my lifestyle choice.
The one thing I always hope to do when someone honors me with a question about what I do to stay fit is try to educate them with the things I've learned along the way first. And while I am by no means an expert, I try to give the most accurate information I can. In the end, however, it's about what works for you.
My family isn't forced to eat what I eat—mostly because they still don't dig soy as a substitute for chicken or almond milk as a better option than a cow's—but I do make sure they get the best of my world and theirs by offering them whole grains, fresh fruits and veggies, and the healthiest snack options available—with a few treats here and there.
In time, as they are introduced to more and more of the foods that pepper and sustain me, they come to enjoy them as much as I do—albeit accompanied by what they call "real food" as well.
It all goes back to making choices.
Diets are temporary. They're great for looking good at your class reunion or fitting into a great outfit for a special occasion but, in the end, to live healthy you have to be committed to something bigger. And once you are, your life will change—hopefully for the better.
Tuesday, March 15, 2011
Diet and Exercise: The Only "Fad" That Ever Truly Works
You know what galls me the most? The thing that really just eats at my nerves—fad dieting. Never in my life have I been the type to latch onto the latest hip product or drug that will "revolutionize" my workout or help me drop however many jean sizes in less than 8 weeks!Give. Me. A. Break.
Listen, because this is something that I know for sure: Unless you have a medical condition which keeps you from losing weight effectively, the only weight-loss method that will ever work for you is combining a healthy, well-balanced, diet with 30-60 minutes of exercise on most days of the week.
This is not rocket science, it's just that simple.
Fad diets are a temporary fix to what can be a long-term problem, and those who tend to use the quick route are often those who either a) don't have the time, energy, or motivation to put in the type of work necessary to get in shape, or b) want to believe there's an easier way to remedy a problem that took them years to get to.
If that sounds harsh or insensitive, I apologize, but it is what it is.
Being fit, being healthy, and being the best version of the physical you that is humanly possible takes hard work—every day. It's not easy and it's certainly not something you can do for 12 weeks and then stop. You have to make a lifestyle change and stick to it. If you don't, you will eventually return to the the same you that you are hoping to leave behind.
That being said, the only question you ever need to ask yourself before beginning a weight-loss plan is this: how committed are you—really?
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