nutrition and fitness

Something kind of awesome happened tonight.  The Relief Society was planning a "Nutrition and Fitness" night.  Since this has become a hobby and passion of mine over the last several months, I offered to help. So tonight, I ended up doing a short lecture on nutrition.  Who knew.

It was fantastic.  And as I began, I could see the good natured whispered teasing about me giving advice to ladies much larger and older than me. but I didn't take offense. (in fact, doesn't that just give further testament that what I said really does work?)  So I clarified that I'm not an expert but that everything I've learned has come from reading and asking questions after realizing I was nearly forty pound heavier than I should have been (even after losing the bulk of the baby weight).

After my mini-lecture, one of my neighbors and good friends led us in a Zumba workout and we finished off the night with smoothies.  I actually demo-ed this with my magic bullet knock-off (available for $20 at WalMart).  one cup frozen fruit covered with skim milk, a handful of spinach and one cup of carbmaster/greek yogurt (I prefer the taste of carbmaster but either is good because of the high protein content).  Another friend also shared her recipe of mixed berries, fresh squeezed lime, spinach, an orange and ice.

It was a great night, so fun and I'm still kind of amazed that this little hobby of mine has turned into such a passion.

This was the handout and outline I offered (with added notes in italics):

NUTRITION & FITNESS

There are no shortcuts or secrets: CALORIES IN & CALORIES OUT. -- a calorie is a measurement of energy need to convert a measurement of food. so balancing calories in/calories out needs to be a balance of what you eat with how active you are.

Keep a food journal (I use “counter counter” or “my fitness pal” smartphone app).  Count your calories and learn portion sizes.  Daily intake recommended by US dept of Ag for women is 1600-2000 (men, kids and pregnant women need more.  as you get older, you need less.  find the right amount based on your height and age.)

Don’t diet. Eat healthy by habit. Measure success by your level of energy and the way your clothes fit, not numbers on the scale. (a scale can show you progress but is only ONE measure of success.  others are favorite pants growing looser, the "did you lose weight?" from an acquaintance) Please note that all this assumes no special dietary needs/concerns.  And it's all stuff I learned for me.  Use what you can and find out what YOUR body needs.

Your health is an investment. mental and physical. self confidence, quality of life. lowers risk of migraines, ovarian cancer, join pain, heart disease, digestive disorders, sleep apnea and MUCH MORE

Drink more water! Carry a water bottle with you everywhere, keep one on your desk.

Eat less CRAP:

            Carbonation

            Refined sugars

            Artificial sweeteners

            Processed foods

Instead, eat:

            Less food, more often – keep your metabolism consistent

            A decent breakfast - get your metabolism out of "storing mode" and back into "burning mode"

            40-50 grams of fiber a day - most Americans eat only 10! fiber helps your digestion system

            More fruits and veggies - give yourself more options, all day

            More protein – start your day with it

Whole grains - your body NEEDS carbs.  whole grains are longer lasting/better satisfaction and cleaner.

More slowly - give your body time to realize it's full and you won't eat as much

Clean - cut out artificial sweeteners and processed foods.

Beware of cleanse diets. Most cleanse diets work because they are a seriously reduced caloric intake but that's not sustainable.  or healthy.  the weight will go right back on when you stop.  Plus, your body already has it's own filtering system.  Your kidneys will cleanse well enough on their own if you stay well hydrated and avoid bogging them down with toxins from processed foods.

Portion control (and how you fill your plate) a serving of meat is typically 3-4 oz, or the size of a deck of cards... and adult stomach is really only the size of your fist, it doesn't take much to fill it... and when you eat clean, you can eat A LOT more and it's more filling... instead of mostly pasta and chicken with a side of veggies, fill half the plate with veggies, one quarter chicken, one quarter veggies

Get moving.  Think of exercise as a pleasure and privilege.  Today’s pain is tomorrow’s strength.

Slow and steady wins the race

            Food is fuel, a car can’t run without gas

            4 weeks til you see it, 8 weeks for friends, 12 weeks the world

My personal favorites:

Oatmeal                                    Smoothies

Carbmaster/Greek yogurt           Whole grain goldfish crackers

Nature Valley granola bars (oat and honey)

Reduced fat Wheat Thins           String cheese

Protein shakes (chocolate premier nutrition from Costco)

Sliced turkey                             Low sodium beef jerky

Chocolate milk                          Toast and jam

Craisins                                    sugar free pudding

Clemtines                                 watermelon

Trail mix                                    cherry tomatoes

Grilled pineapple                      sugar snap peas

Red bell peppers                     quinoa

Dried fruit                                  pretzels

Cucumbers                               grilled zuchinni

Strawberries                              fish

Exercise: weights & cardio -- you need BOTH. weight build muscle to help your metabolism, cardio to burn calories.

Tricks I’ve learned:

Sit down to snack, don’t eat absentmindedly

Watch your portions, don’t snack from the box - preserve portions in a cup or ziploc

Kill cravings with mint gum - break the "pop and can't stop" cycle with fresh breath

Keep serving dishes off the table

Beware of drinking your calories - eat an orange over drink it because of sugar content/fiber/calories

Full glass of water before any snack or meal

Dollar Store for veg steamer bags

Sunflower seeds for roadtrips

Premake salads, the darker greens the better - make several (minus dressing) at one time

Keep fruits/veggies ready to eat in prime fridge placement

Offer more than one vegetable at meals

Baby food/puree veggies to add when cooking
Make good choices - especially for treats We rarely order dessert because we are hungry.  We order it because it tastes good.  So consider, does my body need this?  And if it is an occasion to have a treat, make a good choice.  A homemade cookie, made with good quality ingredients, is a better choice than a prepackaged store bought full of preservatives and over processed ingredients.  Or a delectable dessert, rich with natural flavors or a candy bar full of wax preservatives.

Remember that your body is a gift!  -- the greatest gift the Lord gave us was the Atonement.  But perhaps second to that, He gave us our bodies and the stewardship over it.  What an incredible gift!  And someday, we will be accountable for that stewardship.  We have also been given stewardship over our children for a number of years and it is our responsibility to teach them healthy habits. So start slow.  Pick one a week, a new guideline to practice, something to give up, something new to add.  Focus on small, measurable goals, learn all you can and enjoy the process!