Nutrition and Your Health (Part 1 of 3)
By Kim Adams, Indianapolis South LIVING WELL Magazine
Diabetes, heart disease and obesity are steadily on the rise. These and many other illnesses are directly linked to poor nutrition and lack of exercise. Being the proper weight, getting the proper nutrients, regular physical activity and limiting toxins (such as smoking) can assist our bodies to naturally recover and repair themselves.
Changes in lifestyle are difficult to make. It takes training and discipline to make those changes after years of eating wrong and not exercising. Most people who are successful start by taking one step at a time towards a healthier lifestyle. This article is designed to give just a few simple suggestions to start on a healthier path and good nutrition.
LOG
Begin a diary or log of every item that you are consuming and also of your activities. Log the activity and time spent doing it. There are many free websites with tools that make this simple to do. Most smart phones have free applications that can be downloaded so that logging can be done easily throughout the day.
Be sure to include all beverages consumed. Many beverages contain as much or more calories than an entire meal. It is surprising how much we are actually putting into our bodies when we list it all out like this.
READ LABELS
When reading labels, be sure to look closely at the serving size. Many foods and beverages appear to be one serving, when actually there are two to three servings if the whole package is consumed. For example, if a beverage claims it has 100 calories (PER SERVING) but there are two and a half servings, then if the whole bottle were to be consumed, that’s 250 calories. Always multiply each item listed on the label by the number of servings to get an accurate count of how much the package contains.
KEEP BLOOD SUGAR STABLE
Diabetics understand this practice, but this applies to ALL of us. Eat something healthy every two to three hours. This will help energy levels to be maintained and limit food cravings. When blood sugar levels drop, energy levels drop and food cravings begin. If a high glycemic food is eaten (foods that raise blood sugar), blood sugar will spike and nervous energy will begin. This will drop quickly, cravings return and too often another high glycemic food is consumed and the roller coaster continues. This is a common problem and can lead to weight gain and other health complications.
Adding lean protein (example: a handful of nuts, a tablespoon of peanut butter, a slice of turkey breast, etc.) to each meal and/or snack will help in maintaining blood sugar. Adding fiber will also help. Choose whole grains whenever possible. Look for “whole grain” as the first ingredient on the label.
Here is an example of a way to change a high glycemic food into a low glycemic food. A baked potato, plain by itself, is a high glycemic food and will digest and raise blood sugar quickly. Take that same baked potato and add a scoop of black beans to it. By adding the black beans there is now fiber and protein, which will slow digestion and, in addition, you will fill full and satisfied longer due to the low glycemic black beans.
RESTAURANT HELP
Many restaurants have adapted their menus to include some healthier options. A great tip is to scan the menu for the healthier meals. Choose a meal from this section before fixing your eyes on some of the pictures of the less healthier meals. Salads may sound like the healthiest choice but beware, depending on dressings and toppings, some salads can be upwards of 1,500 calories. To reduce the calories of salads, choose ones that have lots of veggies, hold the cheese and croutons. Make sure that if there is meat on it that it is grilled and not fried, and ask for your dressing on the side. Dip your fork in the dressing before the salad or just drizzle it lightly. Also, ask your server to hold the bread to prevent excess calorie intake.
JOIN A GROUP OR USE A COACH
Studies have shown that those most successful at weight loss, and maintaining weight loss, meet with a support group and/or with a health coach. This is due to the additional accountability, support and education that are given. Join a weight loss group near you or find a health coach for the added support as you continue your journey to a healthier you!
In the next article you will learn the importance of getting more fruits and vegetables into your diet.
Kim Adams is a lifestyle & wellness coach with TLS Weight Loss Solutions. Kim teaches a 12-week program, where she coaches and trains groups and individuals to stop dieting and make healthy lifestyle changes. Contact her for more information at 317-407-6003 or kima00@aol.com.
Recent Testimonials:
“We are so excited about the results we have experienced. I lost 24 pounds and Walt lost 36 pounds during the 12-week program. The greatest thing is that it is not a diet. It is a renewing of your mind by superb training about healthy living. Although the weight loss is wonderful – the health benefits are even better. We have more energy, amazing stamina and my husband has been able to stop taking a daily prescription medicine for gout that cost $360 a month.” – Pam Bolinger
“Kim has been a valuable trainer for me in my weight loss journey. I have lost a total of 95 pounds over a year and a half and Kim has played a key role in helping me achieve that goal. Her encouragement and weight loss information was very helpful. Every time we would meet, she would have weight loss materials available for me to read and take home to reference throughout the week. She was always encouraging no matter how many pounds I lost that week. Kim would hold me accountable but never made me feel bad if I didn’t reach my goal. She would help me set a new weight loss goal and give me tips on how to reach that goal. Kim leads by example in her diet and exercise regimen, she is a great coach.” – Beth Weaver
