1
-HAPPILY EVER Thin FOREVERMOREA Short Guide to Weight Control Chrissy Smith
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“TO MY HUSBAND, JIM-THANKS FOR PUSHING ME WHEN I NEEDED TO BE PUSHED AND REMINDING ME WHY I WAS ON THIS JOURNEY! THANKS FOR CONTINUING TO SUPPORT MY WEIGHT LOSS EFFORTS. I LOVE YOU SO VERY MUCH ALWAYS & FOREVER 2/26/13!!”
Diet and Exercise
3
Diet & Exercise plays a crucial role, in our lives. We can say that diet and exercise, make our lives possible. Actually, diet + exercise = fitness + weight loss, and surely, the key to success in weight loss, is developing healthy exercise and diet habits. Lyn Reilly writes this book, about a very interesting and common subject. Diet and exercise both depend on each other. In this book, we will only light up topics, about diet and exercise. This book contains the original data about the diet and exercise. Making non-genuine copies, of this book is a violation.
CONTENTS: CHAPTER ONE - Our Healthy Diet PG. 4 CHAPTER TWO - Healthy Exercise For You PG. 8 CHAPTER THREE - Yoga Inspired PG. 16
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CHAPTER FOUR - Healthy Diet Aspect PG. 22 CHAPTER FIVE - Emotions & Eating PG. 35 CHAPTER SIX - Balanced Diet for You PG. 40 CHAPTER SEVEN - Bodybuilding for Fitness PG. 52 CHAPTER EIGHT -Deficiency PG. 59 CHAPTER NINE – Great Recipes To Try PG. 70 CHAPTER TEN – My Journey AKA: The Quick Plan!! PG. 80 ABOUT THE AUTHOR – PG. 101
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CHAPTER ONE
-
Nutrients Nutrientsininour ourfood food Carbohydrates, fats, Carbohydrates, fats, proteins, proteins,vitamins, vitamins, fibers, iron, fibers, iron, cholesterol, cholesterol,folic folicacid, acid, thiamin, sodium, thiamin, sodium, riboflavin, riboflavin,niacin niacin
OUR HEALTHY DIETS What is diet? Diet,
in
layman’s
term,
is
the
quantity
of
nourishment
consumed by an individual. Most of humans eat foods three times a
day
depending
on
the
time
of
reloading
better
known
as
breakfast, lunch and dinner. What we eat defines who we are. It depends primarily on many factors such as salary, beliefs and faith, topography and standard of living. Since geography can affect one’s way of living, we can easily trace his/her place of origin in the globe. For various students, diet is not only taken for formality sake but is considered as passion, a part of their
lives.
Different
types
of
diet
arise
from
different
locations for availability of resources varies. A person cannot live without his/her diet because dieting supplies necessary energy and nutrients for him/her to survive. We need calories to fuel our body's basic energy needs.
6
Why do we eat food? The basic purpose of eating is refueling. We eat food to derive
energy
needed
to
permit
our
body
part
(organs)
work
effectively. This energy unused is then stored in our body and is
then
used
to
move
our
body
parts
and
run
our
cellular
metabolism flawlessly. When we eat food, glucose and other simple sugars resulting from series of digestion is broken down. This process is known as the glycolysis. Glucose now reacts with oxygen and forming energy, carbon dioxide and water. The reaction is shown below.
C6H12O6 + 6O2 → 6CO2 +6H2O + energy Eating is subdivided into categories depending on the time it is performed namely breakfast, lunch and dinner for morning, noon and evening respectively. Basic pieces of information regarding these classifications are shown as follows.
Breakfast Breakfast is considered as the ‘breaking of the fasting period’ which comes about from the prior night. It is the first meal taken
for
the
day,
habitually
done
in
the
morning
before
starting all day’s activities. Even though foods are different and
varied
from
place
to
place,
breakfast
foods
frequently
7 consist of carbohydrates and vegetables or fruits. It may also include protein foods, like fish, pork, beef or even eggs. The beverages are usually milk, fruit juices, coffee or a type of tea. Different differences
in
places
diverge
location
creates
in
preparation
uniqueness
on
of
breakfast,
the
manner
of
cooking meal. Breakfast has a large range of ingredients and preparations which are associated with geography. Breakfast is usually referred to by Nutritional experts as the most important meal of the day. Surveys show that lack of attentiveness,
uneven
metabolism
and
weight
problems
are
associated with a missed breakfast. An adult needs to consume breakfast each day to be able to execute activities with vigor. Youngsters, on the other hand, also need breakfast to sustain their
growing
bodies
and
developing
brains
with
sufficient
amount of nutrients. Thus, skipping this type of meal can lead to declining progress of intellectual growth, poor body physique and the like. It’s been known that unable to eat breakfast end up to semi starvation which can create many biological problems specifically physical mental and behavioral irregularities.
Lunch After
some
extraneous
activities
done
during
daytime,
the
nutrients and energy consumed to perform these tasks are needed,
8 to
be
replenished.
noontime
is
called
luncheon
which
Another
type
lunch.
Lunch
means
meal
of
meal
is
during
often
derived
the
taken
during
from
the
word
of
the
day.
middle
Generally, it is lighter than dinner. The origin of this word, luncheon, happens to be considered as a small meal. Lunch may include rice, soups, pulses, salads, wraps, noodles and many more. Primarily medium typed foods are served, neither very light nor very heavy food.
Dinner The last meal for most people in a day is the dinner. Dinner is
usually
dubbed
as
the
main
food
of
the
day.
It
may
be
pondered as the third or the forth meal of the day depending highly upon your type of culture. Formerly, it was considered as the
first
precise.
type
of
meal
Occasionally
of
this
the
day,
dinnertime
around meal
noontime is
used
to for
be a
noontime meal but it is considered the main meal if it is a larger meal. Oftentimes, gatherings are held during this time of the day.
9 Physical exercises areare Physical exercises generally grouped into generally grouped into three types, depending onon three types, depending thethe overall effect they have overall effect they have onon thethe human body: human body: Flexibility Flexibility Aerobic exercises Aerobic exercises Anaerobic exercises Anaerobic exercises
CHAPTER TWO HEALTHY EXERCISE FOR YOU
Exercise is a physical activity, which maintains or even improves wellness as well as physique. Workouts are performed for firming muscles and reinforce cardio-vascular system. It can also help develop athletic skills and aid in weight loss. Some consider it as leisure and stress reliever. Regular exercise is essential in upholding the integrity of body’s common
immune
system.
diseases
such
It as
is
crucial
obesity,
in
preventing
cardiovascular
cases
of
diseases,
diabetes as well as heart diseases. It can also improve mental health
significantly.
Emotionally,
it
can
help
inhibit
depression, stimulate positive self-esteem, and can even aid in escalating body image and sex appeal.
10 Juvenile obesity is a global concern and might be regulated by consistent workout. If it can be helpful for youth then it may as well be applicable for adults. Health professionals call exercise as a ‘wonder’ or ‘Miracle’ drug for its benefits to health. Physical fitness.
It
exertion can
assist
is in
an
important
maintaining
activity healthy
to
bone
sustain density,
normal mass, firm muscles and flexible joints which promotes biological well-being. Thus, reducing therapeutic requirements.
Benefits of Exercise Exercise controls weight gain Exercise can help prevent excess weight increase, otherwise maintains recommended mass. Involvement in this type of activity will allow burning of unnecessary fats. The more extraneous the exercise is the more calories will be burnt. Time is not a factor in weight-loss gratification. There are alternatives in cases
of
hectic
schedules
like
walking
using
the
staircases
instead of riding elevator or escalator. In that simple way, the body is being stretched and if done frequently might contribute to reduction of mass.
11 Workout fights illnesses and other health conditions The lipoprotein (HDL) is enhanced during performing a task to a higher density whatever the current mass is. Lipoprotein or ‘good
cholesterol’
triglycerides.
The
helps blood
in will
lessening then
flow
unhealthy smoothly
forms
of
decreasing
risks of cardio-vascular diseases. In addition, regular physical exercise can help manage a wide range of health complications and distresses including certain cancers, arthritis, strokes, metabolic malfunctions, type-II diabetes and depression.
Exercise improves mood Need to blow off some steam after a day of stress? A 30-minute brisk walk can do the trick. Chemicals in the brain are stimulated by these kinds of physical activities. In a way, a sentiment of relief is felt. Also, a relaxed and happier mood
will
be
attained.
If
appearance
is
a
major
concern,
a
sensation of fulfillment will be felt after a well-performed routine thus improving self-esteem and self-confidence as well.
Exercise boosts energy Regular physical activities can increase muscle strength and improve endurance. Oxygen and nutrients are delivered to the
12 tissues of the body during any physical activity. This helps out cardio-vascular
system
to
work
accurately.
In
addition,
when
heart and lungs work efficiently, an individual will possess extra energy during the day.
Exercise promotes better sleep Systematic
physical
activity
can
help
earlier
bedtime
and
deepens sleep. A word of reminder: don’t perform workouts before sleeping time. It may cause hyperactive and energized figure which may lead to incapability to get some rest.
Exercise helps your sex life out Exercise results to an energized state. An individual will look better which can be a great factor for sex life. Regular physical exercise can lead to a greater stimulation in women. On the other hand, males who perform exercise frequently are less prone to having problems such as erectile dysfunction than those who are not engaged in this doings.
Exercise can be a form of leisure Exercise
can
be
a
pleasurable
way
of
spending
time.
This
13 physical
activity
can
craft
interaction
within
family
and
friends in a fun communal venue. Hit the hiking trails, join a soccer team or take an active dance class. Choose a way that will fit everyone’s interest.
What are the benefits of exercise to kids? Children do exercise all the time without even thinking about it. Playing a dynamic game can be considered as a system of exercise. What else is considered as exercise? Playing, dancing, doing push-ups, sports, and even reaching down to touch toes can also be dubbed as a form of it. When doing an exercise, an individual builds a strong body that will be able to move around and do all the stuff needed to do. Just be active and body will voluntarily respond to it.
Exercise Makes Your Heart Happy The heart is a grand muscle. Its main function is to pump blood.
Doing
an
aerobic
exercise
can
help
strengthen
this
important muscle. Aerobic means ‘with air’ thus aerobic exercise is an activity that requires oxygen. Breathing is a process of
14 taking
in
air
which
includes
oxygen.
While
performing
an
exercise, the breathing pattern might be faster than the usual. Since
more
oxygen
is
needed,
faster
breathing
is
expected.
Production of energy requires oxygen and since the stored energy is being used up in the process, the system necessitates more oxygen. When the heart is subjected to this kind of exercise on a regular basis, the heart will be used to this kind of activity and will be effective in its main job — delivering oxygen to different parts of the body. Consequently, aerobic work-outs are necessary roller
for
hockey,
the
heart.
jogging,
Roller
skating,
cross-county
basketball,
skiing,
hiking,
ice
or
inline
skating, rowing or even biking are good examples of activity which can stimulate higher oxygen intake.
ďƒ˜ Muscles are Strengthened by Exercise In making muscles develop stronger, there are other kinds of exercises which an individual can do. Did you ever swing over a cluster of monkey bars while at a park? This activity can be considered as an exercise that will help make muscles powerful. For teenagers and adults, this type of workout can make muscles
15 grow tougher as well. Here are some excellent examples of exercises that do help form strong muscles: •
push-ups
•
pull-ups
•
tug-of-war
•
rowing
•
running
•
inline skating
•
bike riding
Exercise Makes You Flexible Is it easy to touch toes without screaming? Many children are very flexible. Flexibility is the ability to stretch body and bend
it
without
any
trouble.
Most
of
people
are
fond
of
stretching during daytime after waking-up. Stretching is needed to prepare the body in performing tasks either the lightest to the most tedious work. Flexibility can also be described as ‘full range of motion’ which means that arms and legs are freely moved without feeling any pain. These are easy workouts to test flexibility, •
tumbling and gymnastics
16 •
yoga
•
dancing, especially ballet
•
martial arts
•
simple side types of stretches or even reaching down to touch your toes
Exercise Keeps the Balance
Fuel is the calories from food [and the like] that is used as energy of the body. In order to do work, a person must possess enough amount of energy. However, in cases of hyper activeness, extra amount of calorie or energy is needed. The
recommended
calorie
intake
for
an
individual
must
be
followed in order to attain adequate quantity of energy for daily tasks. However, surplus amount of calories taken in might result to deposition of unnecessary fats. Exercise Makes You Feel Good It
feels
great
to
have
a
strong,
flexible
body
that
can
perform various delightful activities like running, jumping, and playing with friends. It is also fun to be good at a thing like striking a home run, a basket or achieving a perfect dive.
17
CHAPTER THREE YOGA INSPIRED What Is Yoga? Yoga
seems
to
be
a
modern
fashion
but
actually
it
was
practiced about 3,000 years ago in India. The word ‘yoga’ is a Sanskrit term meaning ‘to yoke’ or ‘unite’ the mind, the body, and the spirit. The primary goal of yoga as a lifestyle is to work out the mind and body as well as connecting with mysticism. Hatha yoga is a bodily activity of one’s routine. The main focus
of
performing
Hatha
yoga
is
the
postures
and
asana.
Precise positions are accomplished while controlling the breath. Particular types of yoga comprise meditation and humming. The following are types of yoga:
18
Ashtanga yoga Ashtanga yoga is a dynamic, fast-paced form of yoga that
builds
stamina.
An
flexibility, individual
strength,
can
move
concentration,
swiftly
through
and these
collections of predetermined poses while remaining focused on deep breathing the minute Ashtanga yoga is executed.
“Hot Yoga” Hot yoga, also known as Bikram yoga, is implemented in rooms with temperature greater than 100o Fahrenheit which aims to cleanse and bring energies to the body.
Gentle yoga Gentle
yoga
focuses
on
deep
breathing
technique
in
conjunction with gentle stretches.
Kundalini yoga Kundalini yoga practices diverse postures, breathing techniques, chanting, and meditation to awaken life energy.
Iyengar yoga This type of yoga emphasizes precise orientation of postures.
Participants
use
tools
like
straps,
blankets,
19 blocks, mats, and chairs. ďƒ˜ Restorative yoga This exercise permits the body to fully relax by holding modest postures submissively for prolonged times. ďƒ˜
Vinyasa/power yoga Analogous to Ashtanga yoga, this form of yoga requires vigorous movements which develop strength, flexibility, and stamina.
This
yoga
is
popular
to
the
United
States
of
America.
Yoga has lots of benefits including developing flexibility, strength, stamina, and balance. Also, many individuals who do yoga
say
that
it
reduces
fretfulness
and
tension,
recovers
mental clarity and even helps them doze.
Getting Started Several
sports
club,
community
centers,
and
YMCAs
offer
yoga programs which might comprise those of your neighborhood. Particular yoga mentors propose private or semi-private lessons for those who want more modified drill. Before taking a course, look over the credentials of the
20 instructor to verify whether he/she is registered through the Yoga Alliance, a certification that necessitates at least 200 hours of training in yoga teaching. Another alternative is to to observe the class that interests you most. You could also attempt using a yoga DVD. Websites, DVDs, and books are not as effective as formal training but those can also help you in hectic times. In doing the yoga, you must wear comfortable attire for your body to move freely for the entire duration of the session. A T-shirts or tank tops are the best apparel to wear along with a
type
of
stretchable
pants
or
shorts.
You
shouldn’t
be
concerned over finding any special footwear for Yoga involves barefoot. In case you are doing your workout on a carpeted surface, you
don’t
even
need
any
tools
although
many
people
usually
prefer to do it on a yoga pad or "sticky" mat. This special type of mat provides cushion and grip while you do your poses. You can buy these materials in any sports stores near you. What should you expect on a yoga class or when you watch a yoga video? To
initiate
the
class,
the
instructor
might
lead
you
through a sequence of poses like Sun Salutations to warm up your arms, legs, and spine. Subsequently, you will focus on explicit poses that encompasses different areas of your body. Most yoga
21 sessions culminates with some sort of relaxation workout. Before beginning every type of exercise program, it is a good notion to consult a doctor especially to avoid any health complications. Be sure to let the instructor know about any orthopedic problems or special needs you may have beforehand. A good coach will be able to provide modified poses for beginners and those with special needs.
Staying on Track The schedule's already packed — how are you supposed to fit in time for yoga. Here are few tips: •
Break it down. If you have a hard time doing half-hour of yoga in a sitting, try performing it in chunks. How about 15 minutes after you get up and 15 minutes before bed? Alternatively, try three 10-minute workouts to break up a long study session.
•
Do what works for you. Some people have more achievement working
out
in
the
morning
before
the
day's
activities
divert them; others find that an after-school workout is the perfect way to unwind. Tryout different times of the day and find what time best fits your schedule and energy level.
22 •
Find a workout friend. Doing yoga routines with a friend is a great approach to keep motivated. You will be less likely to miss your workout if you have an appointment with a friend. As yoga buddies, you and a friend can compare tips on
healthy
eating
and
exercise
routines,
assess
each
other's postures for form and keep each other on right trail. •
Consistency is a key. If you want to obtain the benefits that yoga offers, you should do it consistently. A once-amonth
yoga
workout
might
discharge
some
stress
but
for
benefits like increased flexibility and stamina, you should target to practice it three to four times a week. •
Be
goal-oriented.
monotonous
thus,
Similar set
some
routine
every
objectives
to
week help
sounds
you
stay
focused. Perhaps incorporating power yoga into your routine for a better cardiovascular workout. Maybe you have always attended
a
yoga
class
and
your
next
goal
is
to
start
practicing on your own at home. Whatever your choice is make sure you reward yourself when you accomplish it! An amusing thing about yoga is that it can be as vigorous or as gentle depending on your preference.
23 Our body Our body is is ourour temple, temple, and wewe and need to to need take care take care ofof it to it to have a a have healthy healthy life. life.
CHAPTER FOUR HEALTHY DIET ASPECTS Health wellbeing. progress. weather air,
encompasses Population
People
patterns
quality
livelihoods
and and
are and
physical,
health open
is to
a
of
main
climate
indirectly
quantity
social
through
foods,
infrastructures.
and goal
change
psychological of
over
variations
ecosystems,
These
sustainable
direct
changing in
water,
agriculture, and
indirect
exposures can be fatal, can cause incapacity and distress. Ill health increases susceptibility and incapacity of individuals to adapt
to
climate
change.
Populations
with
high
degrees
of
24 debility and diseases cope less effectively with stresses which include climate change-related events. Do you know that an over 65% of Americans is either obese or overweight? That’s ridiculous. Our body is comparable with a shell; it protects us from the outside. If not taken care of properly, our outer defense will be damaged. In some cases, complications inside us are manifested in our appearance – like jaundice. Similarly, our outside appearance can’t be the only indications we should consider, there are times where you look fine but you are really not. Other health problems do not show symptoms.
Be
aware
of
your
inner
and
outer
health.
Consult
doctor whenever possible.
How to live healthy? Drink more water. A lot of us actually do not drink enough liquid
every
efficiently;
day. it
Water
carries
is most
necessary of
for
biological
our
body
reactions
to in
work our
system. Do you know over 70% of our body is made up of water? Water is essential to carry out some body functions as well as remove waste from our body. Since we lose water in our ever day tasks (in the form of urine, bowel movements, perspiration and breathing), it is a must to replenish the water we consumed. In
addition,
drinking
more
water
truly
favors
losing
25 weight. which
There
was
showed
a
that
study
conducted
drinking
among
enough
overweight
water
people
helps
reduce
approximately five pounds. The evaluators believes that drinking more
water
helps
in
satisfying
the
stomach
making
you
less
hungry and thus less food intake. However, when you habitually drink more water, the body assumes that it will get necessary amount of fluid and won’t retain extra fluid and so decreasing the body weight. The quantity of water we need is dependent on a number of factors
like
humidity,
physical
activities,
and
weight.
Normally, our body needs 2-3 liters or about 8-10 glasses of water each day. Also, the food we eat contributes about 20% of our fluid intake. There are lots of parameter to know whether you
are
properly
hydrated.
This
is
one
of
those:
the
urine
should be colorless or slightly yellow otherwise you are not loading
enough
water.
Another
are
dry
lips,
dry
mouth
and
diminutive urination. Get
enough
sleep.
Whenever
you
don’t
get
enough
rest,
you’ll compensate by ingesting more. Most of the time, people consume junk foods in this particular scenario. An enough rest won’t require you taking in foods in order to be awake. In addition, lack of sleep causes premature aging and other related conditions. Meditate. Meditation composes mind and calms soul.
26 Frequent exercise. Workouts have tremendous benefits most especially regarding our health. This activity drops the risks of diseases consequently increasing our life span. For adult, it can also contribute to weight loss and a higher bone density. Escalate tasks in your life. Instead of riding your vehicle why don’t
choose
to
walk
over
a
short
distance
track.
Use
the
staircases instead of using the elevator or escalator. Enroll on some aerobics classes. Pick exercises you enjoy. Enjoying the game you are playing will help you in doing it more often. Exercise is not meant for pain and distress; it is about living healthier while having fun. To make it more interesting, explore and add variation in it. Work out different parts of your body. Do not just do a specific exercise. Allow your whole body to move and stretch. In doing
so,
a
number
of
sports
can
give
offer
this
workout.
Popular sports include football, tennis, badminton, basketball, Frisbee, swimming and many more. Eat more fruits. Fruits are a plethora of vitamins and lots of minerals. Do you know that oranges have more benefits than what we obtain when taking Vitamin C pills? Natural fruits have more
to
offer
than
those
bought
over
the
nearby
store.
The
following are some of the fruits rich in various nutrients: Strawberries,
Apples,
Avocado,
Watermelon,
Cantaloupe,
Kiwi,
27 Papaya, Guava, Grapefruit, and Apricots. Eat
more
vegetables.
Similar
to
fruits,
vegetables
are
significant for our health. It has been suggested by experts that
an
individual
should
consume
about 5-9
servings
of
fruits/vegetables. Unfortunately, most people do not even bother to have at least five servings. These are some of my favorite vegetables. Black beans, Kidney beans asparagus, French beans, sprouts and carrots. What are your preferred vegetables and how can you include them in your nourishment? Pick bright colored foods. Antioxidants are mostly found on bright-colored vegetables and fruits. Anti-oxidants remove free radicals in our body which damage our cells. These are some of the
bright-colored
market: Orange
Red
(Tomatoes,
(Papaya,
Prunes).
fruits
Oranges)
and
Apples,
vegetables
available
Watermelon
and
Strawberries)
(Eggplane,
Blackberries,
Purple/Blue
in
the
White (Mushrooms, Bananas) Yellow (Mango, Pineapples)
Green (Celery, Guava, Cucumbers, Lettuce, Celery, Avocados). The list is obtained from the standard food color wheel. Moderate
processed
food
consumption.
Processed
foods
contain preservatives which might affect our system. Moreover, some
preservatives
destroy
nutrients
of
the
raw
materials
used. Almost all processed foods have high amounts of salt which may cause high blood pressure and heart disease. Processed foods are anything that is not in their fresh form. In general, most
28 of the foods in supermarket are processed; as the ingredients increases the more processed they are. Beware of foods with high amount of salt and sugar and go for natural foods instead. Barefoot walking. Walking or running barefoot has health benefits as well. It can improve one’s posture; comfort your feet and joints, etc. I have been running barefoot since May 2010 and have pleasurable times doing it. For more details, you may read ‘10 Reasons to Run Barefoot’. Purge negative people from your life. In achieving healthy lifestyle, an optimistic mind is required. Pessimist people are indeed unnecessary in this process. In case you know a person full of negative thoughts, try to influence him/her with a nicer one. Purge
negativity
from
yourself.
You
either
don’t
need
negative ambiances while living in good health. Allow your mind to develop positive thoughts. Excessive eating happens whenever you are in a state of grief, sadness, sorrow and even during distress Journal negativity
out from
unhappy
thoughts.
within
is
to
A
great
do brain
way
to
clearing
eradicate exercises
whenever you feel upset. This is what we do with our 1-1 clients where we ask them to write their deepest thoughts so we can address them. Do not keep these kind of messes pent up – it is unhealthy.
29 Avoid trigger foods. Trigger foods are the foods that make you go wild like crazy after you eat them. Each individual has his/her own trigger food but generally trigger foods are sweet bars,
confectionery,
brown,
chips,
cookies
and
biscuits
or
whatever food with high level of developed sugar, fat, salt or flour. These foodstuffs cause a blood sugar disproportion hence causing one to eat more. What are the foods you consider that prompts you to eat more? Recognize them and eradicate them from your diet. Breathe Deeply. Oxygen is essential for our existence. You may know how to breathe, but are you breathing properly? Most of us do not breathe properly that we take only shallow breathes about 1/3 of the lung capacity. Athletes are trained proper breathing techniques to get their best performance. The full breath is when the lungs are completely filled and the abdomen expands permitting minimum movement of the shoulders. Address
emotional
eating
issues.
Emotional
eating
is
filling an emotion, rather than the real hunger. Do you eat when you feel anxious, down or irritated? Do you crave for food even if you are at work? If so, you are eating emotionally. However, emotional eating will never make you feel better. It might help you forget your problem for a period of time but won’t solve it. After all, it is just food. Why do you reach out for food when you are down? How can you address it? Get to the origin of the
30 issue and address it. You can also ask assistance from people you trust. Eat small meals. Choose several small meals over a few big meals. In this way, your energy distribution throughout the day is balanced. Eat when you are hungry and stop when full. There are no official times for eating. Listen to what your system is telling you. Stop eating when you feel full. Many of us rely on external cues in telling whether we are full or not. These cues includes whether everyone has finished eating or your plate was empty which are irrelevant so to say. We must consider internal cues such as whether your stomach feels full or not. Do not feel obligated to eat just because there is still food at the plate. Generally, when the stomach is three fourths filled you feel full
and
in
cases
when
you
exceed
this
you
will
then
be
uncomfortable as your digestive system goes into overloading. Use your intuitive as your gauge. Go for brown carbs vs. white carbs. White carbs are refined grains which include white rice, pasta, white bread, crackers, noodles, tortillas and wraps. In the process of polishing, the nutrients
have
been
removed
leaving
the
products
rich
in
calories but low in nutrients. Also, these white carbs cause unhealthy spikes in sugar levels. Give a try to brown carbs such as whole grain, brown rice oats, legumes, oatmeal and nuts which
31 come with vitamins and nutrients intact. Live
a
life
with
purpose.
Positive
health
begins
from
inside. Do you exist in a life of gist? Are you living in track with your tenacity? After we started living in line with your purpose two years ago, you have never been happier. You can also experience it. Say no to oily food. Reduce intake of fries, doughnuts, chips, fast food, chunks and nutriments that have been deepfried. They are not only a cause of obesity but also contain acryl amide, a potential cancer-causing chemical. According to a survey, an ordinary bag of crisps may contain up to 500 times more of that substance than what is in a drinking water. Have you ever wonder why you feel sluggish after taking in lots of these
foods?
There
are
better
substitutes
such
as
steamed,
grilled, pan-fried or even raw food. Cut out sugary foods. These are the candy bars, pastries, chocolate cookies, cakes and jelly donuts. They do not satisfy your hunger but rather trigger you to eat more due to sugar rush. Go for healthy snacks instead. Go organic. Organic foods are produced without synthetic inputs
like
pesticides
and
chemical
enrichers,
genetically
improved organisms, not processed using radiation, industrial solvents, or chemical food flavorings. The organic movement is slowly
catching
more
supermarkets
to
offer
organic
options.
32 Organic food tends to cost more, but would you rather save some money and nourish your body with pesticides? Improve your posture. Good posture improves your breathing and makes you look smarter and attractive Cut out soda and caffeine. Caffeinated drinks are diuretics which speed up the rate of urine production. In that lieu, these beverages do not contribute to the water requirement but rather increase the expenditure of fluid in your body. Furthermore, soda is unhealthy for it causes weight gain and is an artificial stimulant. Ditch your soda and go for plain water or fresh fruit juices. Do
not
drink
alcohol.
Alcohol,
like
caffeine,
is
a
diuretic. Not only that, alcohol is repeatedly proven to have negative
effects
our
health
particularly
in
the
proper
functioning of the liver, brain, lungs and other chief organs. Prepare your meals. You will appreciate preparing your own meals after you had done so. Preparing your own meal allows you to watch what the ingredients of the food you are consuming are. No more being in a dilemma between eating healthy and choosing between the sub-optimal food options. Get some superior kitchen tools – these will be your finest investments ever. Learn to say no. Do not feel obliged to eat just because you are out with your friends or because other people offer you food. Simply say no and say you are not hungry whenever you do
33 not feel like eating. Bring a water bottle when you go out. Always carry a bottle of water to replenish your fluids whenever there is a need. In that
way,
you
save
money
as
well
as
you
don’t
need
to
be
subjected to poor alternatives like soda. Dine at salad bars more often. Lately, I am fond of going to salad bars. In Salad bars you are to pick greens, you select toppings and finish with a dressing. There are various options. Also, it is filling and is extremely healthy at the same time. Go for low calorie, low fat alternatives. There are many low-fat
or
non-fat
alternatives
today
like
yogurts,
salad
dressings, soymilks, spreads and ice cream. Stop smoking. It has been extensively proven that smoking severely
increases
esophageal
cancer,
the
risk
heart
of
lung
attack,
cancer,
and
many
kidney
cancer,
more.
Smoking
cigarettes lightly does not decrease health risks. Better quit smoking not only for yourself but also for others’ welfare. Avoid
passive
smoking.
Second
hand
smoking
causes
many
similar long-term diseases as with direct smoking. As much as you ca, stay away from smokers and the like. Have healthy snacks. If you are hungry during work, better eat fruits, salads, and fruit juices which are nutritious. Have them readily available so you that you can have a munch when you are hungry.
34 Drink fruit/Vega smoothies. Smoothies are quick way to get vitamins and nutrients. Simply throw your favorite fruits into the blender, wait for 30 seconds and it’ll be done. It also tastes good. Juicing. It is extracting juice from vegetables or fruits. During the process, the fibers are stripped away which allows you
to
drink
the
nutrients
and
minerals
directly
from
the
extract. Both juices and smoothies balance each other as the first
gives
our
digestive
scheme
a
break
while
the
latter
contributes the fiber which helps our digestion. Go on a vegetarian diet. Being a vegetarian does not always connote
a
healthy
living.
There
are
vegetarian
foods
that
aren’t. On the contrary, when chosen properly, the outcome will be a better living. Why not try it? Go on a vegan diet. A vegetarian is someone who does not consume animal products. This means no dairy, honey, cheese. It is
much
stricter
than
other
form
of
vegetarian
diet
but
is
definitely one of the best. Become a raw vegan. A raw vegan consumes only non-processed raw
vegan
food
mainly
fruits,
vegetables
and
nuts.
The
progression from vegetarian → vegan → raw vegan diet is toward foods
that
changing
occur
from
naturally.
veganism
to
There
raw
are
veganism
lots
of
benefits
comprising
youth, mass loss, increased energy and many more.
in
increased
35 Get out more often. If you have a regular job, chances are you spend most of your time holed up in the office. During weekends, you are probably busy with work or running errands. Be sure to hang out with friends at least once a week. Get some sunlight. Explore other environment. It will be good for body as well as soul. Exercise
good
dental
hygiene.
Good
hygiene
doesn’t
only
makes you look awesome but also makes you feel upbeat. Brush your teeth twice a day, rinse your mouth after each meal and floss your teeth at night. Join
classes.
Aerobics
classes,
dance
classes,
tennis
classes, scuba diving, ballroom dancing, wake-boarding courses are few of ideal places to fill your free time. Also, you are learning to mingle while learning new stuffs. Hang out with healthy people. The more you go out with healthy people, the greater the chances of you acquiring knowledge from them how to maintain right health practices. In that way, you can do whatever you think is beneficial to do.
36
CHAPTER FIVE EMOTIONS & EATING What
is
emotional
eating?
Emotional
eating
is
a
mere
ingesting food to feed the emotions rather than the requirement of the body. It is also known as stress eating because many emotional eaters are done to respond on commonly on different stresses
(other
sentiments
can
also
trigger
it
-
happiness,
of an
unhealthy
excitement). Emotional
eating is
the
consequence
association with food. In the process, foods are misconstrued to other thing rather than what is its true essence. You become attached to it, gave an emotion to it, personified it and think of it as something you desire. Compulsive overeating (also known as binge eating), is an intensified form of eating emotionally. Given time, an emotional eater switches from merely eating in response to emotions into massively overeating since he/she is unable to get salvation from his/her original consumption. In most cases, compulsive overeating often comes with poor body
37 image and low self-esteem. 12 Indicative Signs of Emotional Eating There are many kinds of emotional eaters – some eat in response to a negative emotion while others for an excitement. Below are signs of emotional eating: 1. You eat when you are stressed. When you are doing lots of things,
you
often
reach
out
for
food
subconsciously
especially during the night. When you are up late, chances are you will grab some food and eat uncontrollably. It might happen during the day whenever you are tense for whatever reason. 2. You eat as a response to your emotions. You eat a lot when you
feel
empty,
sad,
anxious,
upset,
dissatisfied,
exhausted
or
bored.
irritated, It
is
a
lonely, reaction
whereby you are unable to think what to choose from several options. You just habitually reach out for food every time you experience those emotions. 3. You seek solace in food. When you’re down, you seek food that you think will comfort you. You’ll buy foods like ice cream, cake, chocolate and cookies even if you know that they are absolute junk and have no nutritional value. These foods somehow ease your sufferings and sorrow. 4. You have trouble losing weight. Although you know what the
38 things to do and to avoid are, still you’re having hard time sticking with your diet. You aren’t able to stop from eating (see next sign). 5. Your eating is out of control. You still ingest even when you’re full and you continue to eat as long as you can bear it. Your desire to eat seems to have taken a life of its own. At times, you would even go out just to satisfy a particular craving even though you’re not hungry at all. 6. You eat to feel happy. The notion that food can make you feel happy overshadow your critical thinking. You develop positive emotions from eating even if it is just a neutral activity which supports you to live similar to breathing, sipping water and passing waste. Note that this is entirely different from appreciating food as you eat it which should be the primary objective why we do so. This is about eating specifically
to
derive
the
feeling
of
happiness
which
creates a lopsided relationship. 7. You eat when you feel happy. Most of us celebrate different occasions. These events include foods. We always associate foods for bringing cheerfulness. 8. You
are
fascinated
with
food.
I
bet
you
love
food
and
eating. When you are not eating, you cannot help but think
39 about food. You long and crave for it. When you are eating, it is as if you are in paradise. Eating and food create an deep level of interest from you. Fascinatingly, none of your fascination is reciprocated by food or eating. 9. People tend to use emotional types of charged words to describe
foods
“decadent”,
like
“lust”,
“guilt-ridden”, “love”,
“sinful”,
“indulgent”,
“enticing”
“tempting”,
and
“craving” even though food is a non-living thing incapable of feelings. 10.
You eat even though you are fairly full. You’ll never
be satisfied even if you eat enough. Whatever fulfillment you get from eating is momentary and you’ll probably return to eating after a while to recapture that emotion. 11.
You think of eating even though you are rightfully
full. Even after you have had just eaten, you still think of
food.
subsequent
You meal
contemplate right
after
about you
what have
to
eat
completed
for
the
or
even
while eating. You obsess about X, Y, Z food and if you can eat it. You cannot wait until it is time to eat again. You think about how satisfied you will be when you finally get to eat. You almost do a countdown for the next mealtime. 12.
You have random food cravings out of the blue. Every
40 now and then, you are urged to eat certain food that is quite
unexplainable.
You
are
not
hungry
but
still
it
captures your mind. It is just a mere craving which you must satisfy.
41
CHAPTER SIX BALANCED DIET FOR YOU A healthy diet is one that helps uphold and develop general health. It is important for decreasing the risk of many chronic health problems such as diabetes, heart disease, hypertension, obesity and cancer. A healthy diet encompasses consuming proper amounts of all essential nutrients and an adequate quantity of water. Nutrients can be acquired from various sources so there are several diets that may be considered healthy. A healthy diet requires
having
balance
in
fats,
carbohydrates,
proteins
and
calories to support energy and micronutrients requirement for human nutrition without inducing toxicity or excessive weight gain from consuming too much. Balanced diet and physical work out has a major role in achieving
long,
healthy
life.
The
cumulative
awareness
of
effects of foods on health has made our diet sensible. We want to satisfy our palate and eat healthfully as well. This often restricts our food choices. The
major
nutrients
for
the
body
are
proteins,
carbohydrates and fats. These provide the body with sufficient
42 amount of energy for various tasks like beating of heart and activity of brain and muscles. Furthermore, our system needs minerals and vitamins for its optimum operation. To get a balanced diet and nutrition it is important to choose from all food groups (cereals, pulses, meat, milk and its products, upturns
fruits
the
and
vegetables).
likelihoods
of
Eating
meeting
daily
an
assorted
nutrient
diet
requisite
hence, it is very vital to take a balance diet.
The
significance
of
balanced
diet
and
fats
macronutrients
nutrition Optimum macronutrient intake: Proteins, that
your
regulate
carbohydrates
body body
needs.
They
functions.
and are
Most
are
necessary
people
with
the to
maintain
typical
and
activity
should acquire approximately 50 percent of their total daily calories from carbohydrate, 15 percent to 20 percent derived from protein and 30 percent from a fat source. Furthermore, people who are involved in strength sports (e.g. long-distance biking or marathon running) should get 60 percent to 70 percent of their total daily calories from carbohydrates.
43
Total Micronutrients intake: Micronutrients are needed by our system in small quantity but are very important to maintain and regulate several body roles. Consumption of a varied diet escalates the odds that all micronutrients
such
as
vitamins
and
minerals
will
be
met.
However, in cases of youngster where they aren’t able to obtain the required amount of these substances, supplements might be an alternative.
On
the
other
hand,
before
taking
supplements,
consult a physician as for the possible side effects and the dosage required.
Hydration; The body contains approximately 60-75 percent of water but still we ignore the fact that it is crucial in our survival. It is a medium for several biological and chemical reactions as well as regulation of absorption, temperature and transport of nutrients and removal of waste products from the system. Feeling of thirst, dry mouth, weariness, headache and dizziness indicate that
fluids
are
in
small
quantity.
Dehydration
is
primarily
caused by inappropriate amount of water intake. In order to replenish lose fluids in your body; habitually drink at least 8 glasses
of
preventing
water
daily.
dehydration
There
such
as
are
alternatives
fruit
juices
to
and
water the
in
like.
44 However, drinking water is the best way to prevent dehydration because it does not contain solutes that further eliminate water in the body. Eating foods from all groups and a varied regime is an effective way to complete a balanced daily diet. Make it a point that you eat at least fifty percent vegetables in different forms. Also, eat about twenty five percent proteins and twenty five percent of whole grains (brown rice or whole wheat bread)
Balanced Diet for Weight Loss A weight loss program is a systematic and time-consuming practice which requires weeks or even months of persistence and hard work. It also requires complete dedication and sincerity on to lose the extra pounds and become fit. Keeping a healthy way of living is the mantra of the 21st century to taste achievement and recognition in life. A balanced diet is a key to lose of that extra flab around your belly. There might be a few problems in the beginning but you
must
never
lose
sight
of
the
aim.
The
following
are
guidelines to lose weight. Carbs
in
a
balanced
proportion
–
Carbohydrates
normally
come in two forms namely starches and sweets. Starches are the potatoes,
cereals
and
pulses
which
are
complex
carbohydrates
45 while
sweet
foods
carbohydrates.
It
and is
candies
a
wise
are
the
choice
to
second have
type
the
of
accurate
proportion of starches in all meals. However, consumption of all kinds of sweet foods results in unnecessary fat gain. You could go for breakfast cereals and pasta in your meals. Include Greens – Green vegetables and fruits are extremely important part of all balanced diets. Some greens like spinach and
lettuce
option
for
are sugar
good
source
uptake
than
of
minerals;
cakes
and
fruits
are
biscuits.
better
Different
fruits like apples could always be a part of the breakfast menu. Avoid Junk Food at all Costs – Avoiding junk foods as well as fast food should be included as one of the top priorities in a weight loss program. These foods cause unnecessary fats due to the
ingredients
and
additive
used.
They
also
contain
preservatives of all sorts. Never skip meals – There are individuals who thought that missing meals would help them reduce weight. It is recommended to have 5-6 meals a day in order to keep the body’s metabolism complete and composed. Skipping meals leads to risk of low blood sugar level. Have lots of water – A glass or two of water every two hours will keep you hydrated. Water, as mentioned earlier, is needed for proper digestion of food in the stomach. Fruit juices could also be consumed in between meals.
46 Be
realistic
about
your
goal
–
It
is
important
to
be
realistic and dedicated about your goal of losing weight. It is foolish to fret constantly over the progress of the diet plan. Stick to the diet and do not make conciliations on your health.
Balanced Diet for Healthy Teeth A proper nutrition would mean consuming a balanced diet that is filled with nutrients required by the body. On a daily basis, our body renews itself by building new skin, bones and muscles in order to maintain an optimum health eminence. The foods
that
we
eat
act
as
building
block
for
new
tissues.
Children, need to consume an adequate diet so that their teeth will develop properly. An adequate intake of phosphorus, calcium and fluoride will help in developing strong and decay-defiant teeth.
Different Types of Nutrients An acceptable diet must comprise succeeding nutrients •
Water
•
Carbohydrates
•
Essential fatty acids found in fats
47 •
Minerals
•
Vitamins
•
Essential amino acids found in proteins
U.S. Department of Agriculture suggests certain recommendations. Namely •
2 to 3 servings of dairy products
•
6 to 11 servings of bread and cereals
•
2 to 4 servings of fruit
•
2 to 3 servings of meat, poultry, fish, eggs, beans or nuts
•
3 to 5 servings of vegetables
Importance of eating right
A diet that lacks in essential nutrients can lead to tooth decay and gum infections. Foods which are considerably high in sugars and starches lead to plaque that can attack your tooth enamel. In the long run, these acids can lead to degrading of tooth enamel resulting to a cavity. Microorganisms inside your mouth dwell on the units of food trapped
within
the
teeth.
As
a
result,
they
produce
acid
48 whenever you eat. It is suggested that every time you eat any kind
of
food
which
contains
complex
sugars,
the
teeth
are
exposed to bacterial acids for a significant period of time. Thus, the attacks of the acid on the tooth enamel is the main cause if several dental problems such as formation of cavities in the teeth. Nonetheless, if you cannot avoid eating snacks with
high
sugar
content,
clean
thoroughly
your
teeth
after
eating. Along with keeping a tab on your sugar consumption, one should also eat a healthy diet. Deficiency of mineral or vitamin intake can also be a source of problems in general health.
How to choose good diet? Choosing a good diet can be very confusing. Much too often we encounter a person promoting one type of diet and another for a different type. There are also magazines heralding weight loss diet
plan
effective.
which So
claims what
that
should
researcher we
really
suggests eat?
that
With
so
it
is
many
inconsistencies, what is really the best diet? That will be our primary concern. Four
basic
principles
of
a
good,
healthy
diet.
These
strategies summarizes a nutritious maintenance diet which will
49 stimulate
health
for
the
rest
of
our
lives
and
form
the
foundation of a therapeutic diet for those who are fighting with health complications.
Guidelines for a good diet: 1) Low protein diet 2) High complex carbohydrate diet 3) Low fat diet 4) High fiber diet
A diet high in complex carbohydrates: Complex carbohydrates are very long chains of various sugar particles and must not be confused with the sugar used in cakes, candies and other sweets. The sugar molecules affect the system very in a different way than in complex carbohydrates. Complex
carbohydrates
are
very
important
for
the
body
because they are used as fuel for the muscles as well as the brain. In case of insufficient fuel (glucose), it has to acquire fuel somewhere else, which is not nearly as effective as the energy
derived
from
complex
carbohydrates
physical
activities.
carbohydrates. to
power
Athletes
our who
Thus, various are
we
need
daily
very
abundant
mental
active
need
and a
predominance of complex carbohydrates for fuel of their muscles.
50 Complex carbohydrates must constitute approximately 70% of our
caloric
consumption.
Complex
carbohydrates
are
derived
primarily in brown rice, beans, whole wheat bread, and in plant foods. Whenever you feel exhausted and hungry, look for complex carbohydrates in plant foods to refuel your body. A diet high in fiber: Fibers are simply indigestible or partly indigestible plant parts. Thus, the only source of fiber is the foods obtained from plants. Fiber is very important for optimum health because cleanses the colon. Just as in our homes, if we do not clean them often we find a lot of dust and dirt and filth in them. Insufficient fiber leads to deposition of wastes in colon and worse, absorption of the waste by our body which exposed our system to various major health difficulties. Fiber is helpful in dropping blood cholesterol levels. Fiber is especially found in unrefined plant foods, such as whole grains, pulses and various fruits and vegetables. Refined foods have much of the fiber together with vitamins and minerals taken
out
and
thus
the
benefits
of
the
plant
food
are
not
maximized. Examples of refined foods are white rice, white bread and many packaged food stuffs. A person having unrefined plant diet, he or she will get adequate fiber. A diet low in protein: Protein provides the building blocks for body structure (muscles and tissues) and many body processes (hormones and enzymes). However, protein is not a good source of
51 fuel (energy) for the body. Most people tend to eat more than twice the amount of protein than what they actually need. Some forms of protein are fish, milk, pork, chicken, cheese, bacon, etc. The problem is that protein from these sources generally alters the blood chemistry and causes calcium to be leached from the bones and promotes its excretion via kidneys. This produces a major setting for osteoporosis and other health risks. We do not need a whole lot of protein because the body recovers much of what it already has. As cells mature and die, they
are
broken
down
and
their
components
are
reused
like
protein. Only 10% of our diet should come from proteins. If you follow the first two basic guidelines and you eat a good variety of foods with sufficient caloric consumption, there’s no need to worry about obtaining sufficient protein. Great sources of proteins are plant foods. Plant foods rich in proteins include broccoli, lentils, soybeans, beans, tofu, and spinach. A diet low in fat: Most people already know, that too much fat contributes to health complications; these problems include strokes,
heart
attacks,
obesity,
deposits
in
the
arteries,
diabetes, and more. Therefore, it is ideal if fat consumption constitutes
only
about
20%
of
our
caloric
consumption.
The
easiest technique and virtually the only way to do this is to focus on unrefined foods.
52 The best kind of fat is mono-unsaturated fa, which comes primarily from vegetable bases. Canola oil and olive oil are particularly
high
in
mono-unsaturated
fat.
While
it
is
significant to have some fat in the diet, fat is still not the primary
source
of
energy.
Surplus
fat
hampers
proper
blood
circulation, thus depriving the tissues of needed oxygen and nutrients.
All long-lived, virtually disease-free societies follow the above
four
principles
of
a
good
diet,
along
with
the
other
aspects of living a healthy lifestyle. If you would like to learn more about eating a healthy diet or you want to find out how to make a transition to a good diet and know other aspects of
a
healthy
Institute.
lifestyle,
you
may
opt
to
contact
the
Gilead
53
CHAPTER SEVEN – BODYBUILDING FOR FITNESS Bodybuilding resistance
is
exercise
an
activity
in
which
controlling
and
uses
progressive
developing
one's
musculature. An individual who participates in this activity is referred to as a bodybuilder. In modest amateur and professional bodybuilding,
bodybuilders
appear
in
rosters
doing
specific
postures and perform individual posing routines for a panel of judges. The jury members rank participants based on criteria such
as
muscularity,
conditioning
and
symmetry.
Bodybuilders
prepare for tournament through a combination of dehydration, fat loss, oils, and tanning which creates a more distinct muscular form.
Nutrition The high levels of muscle growth and repair is achieved by bodybuilders by a certain specialized diet. Bodybuilders require more
calories
providing
than
protein
average and
person
energy
of
the
requirements
same
weight
necessary
in for
sustenance for training and in increase of muscles’ mass. A sub-
54 maintenance level of food energy is united with cardiovascular workout to cut body fat in preparation for the competition. The proportions
of
food
energy
from
carbohydrates,
proteins,
and
fats differ subject to the goals of the individual.
Carbohydrates Carbohydrates are important components of a bodybuilder’s diet. It gives energy to the body for vigorous and extraneous training. Carbohydrates also stimulate secretion of insulin, a hormone
permitting
Insulin
also
cells
transports
to
acquire
the
amino
acids
into
glucose cells
they
and
need.
supports
protein production. Insulin has steroid-like effects in terms of muscle gains. It is intolerable to promote protein synthesis without the existence of insulin and thus without carbohydrates, development of muscles is nearly impossible. Bodybuilders consume low-glycemic
polysaccharides
and
other
slowly
digesting
carbohydrates that contribute to one’s energy in a more constant fashion rather than high-glycemic sugars and starches. This is important as high-glycemic foods cause a sharp insulin response then situate body in a state where fat are accumulated in the adipose
tissues.
Though,
bodybuilders
often
consume
easily
digested sugars (in form of pure dextrose or maltodextrin) after a workout. This may help replenish glycogen supplies within the
55 muscle and stimulate muscle protein synthesis.
Protein
Milkshake bodybuilding produce
made
from
supplement.
protein
forces
applied
The by
powder
motor
and
proteins
contracting
milk actin
muscles.
It
is
common
and
myosin
has
been
suggested that bodybuilders should have 25–30% of protein per total calorie intake for further maintenance and improvement of body structure. But it is debatable since many experts argue that 1 gram of protein per pound of weight is ideal, some claims that less is sufficient and others recommends at least 1.5 grams of protein per pound of weight. It is thought that protein needs to be consumed frequently thru the day especially during and after workouts and even before sleep. There are also discussions concerning the best type of protein to take. Turkey, chicken, beef,
fish,
pork,
dairy
foods
and
eggs
are
high
in
protein
similar to some nuts, seeds, beans and lentils. Casein or whey is
often
used
to
increment
the
daily
protein
intake.
Whey
protein is the type of protein enclosed in widely held brands of protein
supplements
which
are
preferred
by
many
bodybuilders
because of its high biological value (BV) and quick absorption rates. Bodybuilders are typically assumed to necessitate protein
56 with a higher BV than that of soy which is moreover avoided due to
its
nutrition
claimed
estrogenic
specialists
characteristics.
believe
that
flax
Still,
seeds,
soy
certain and
many
other plants which contain the frail estrogen-like compounds or phytoestrogens can be used usefully to compete with estrogens. These serve as receptor sites in male body and block estrogen’s actions.
This
stimulating
can
the
also
P450
inhibit system
functions
-
the
of
system
pituitary that
while
eradicates
chemicals, hormones, drugs and metabolic waste products from the liver and excrete surplus estrogen. Cortisol reduces amino acid uptake by muscle and inhibits protein synthesis. Some bodybuilders like Patrik Baboumian and Robert Cheeke follow a strict vegan diet.
Meals
Bodybuilders often split their food intake for the day into 5
or
7
meals
with
nearly
equal
dietary
content
in
regular
intervals (e.g. every 2 to 3 hours). This scheme can attend to two
resolutions
namely
limiting
overindulging
in
the
cutting
phase and physically allow consumption of huge volumes of food during the bulking period. Contrary to general belief, eating
57 frequently
will
not
proliferate
basal
metabolic
rate
when
compared to the traditional three meals. The absorption of the content of the food does not depend on how the meals are spread throughout the day, what matter most is the content of the food being
consumed.
A
certain
study
revealed
that
there
is
no
metabolic advantage in eating more frequently.
Bodyweight Exercises Bodyweight exercises are strength-training exercises that do not require free weights; the practitioner's mass offers the resistance for the movement. Activities such as the push-ups, pull-ups and the sit-ups are some of the most common bodyweight exercises. In general, repetitions will emphasize improving endurance while increasing the intensity of the exercise through reducing advantage and working at the range of motion results to strength improvement. Advantages Since it does not necessitate weights, bodyweight workouts are the perfect choice for individuals who are targeting for fitness but do not have the basic equipment. However, that does not mean strength cannot be gained when practicing it. Weights can
be
incorporated
to
increase
the
difficulty
of
most
58 bodyweight lean
on
require
exercises.
or
hang
only
a
Some
exercises
do of
from
but
majority
floor.
For
those
require
apparatus
bodyweight
exercises
that
to
exercises do
require
equipment, a substitute can usually be improvised (e.g. using two
branches
of
a
tree
to
do
triceps
dips).
A
number
of
bodyweight workouts showed benefits not just for young but for elderly also. Bodyweight stability lifting.
exercises in
It
order
often to
includes
do
require
much
repetitions
Planche
more
as
pushups,
suppleness
compared
handstand
to
and
weight
pushups
and
bridges. Several bodyweight exercises can be attuned to meet the person's need. This strategy allows nearly all interested party to
partake.
strengthen
Bodyweight the
core
training
muscles
can
with
be
the
used
effectively
addition
of
speed
to or
unstable surfaces (such as a stability ball) as well as exercise variations that limit the motion (such as extra wide push-ups or wide pull-ups). Disadvantages Bodyweight exercises use the practitioner's own weight to provide the resistance for the movement. The weight being raised is
not
larger
difficult
for
than
the
weight
less
informed
of
the
athletes
body. to
This
reach
a
makes
it
level
of
intensity that is near their rep maximum which is desirable for power
training.
Bodyweight
workouts
can
be
amplified
in
59 intensity by including extra weights (such as wearing a weighted vest
or
holding
a
kettlebell,
barbell,
sandbell
or
plate
throughout a sit up) or by shifting the exercise to put one's self at a leverage disadvantage (such as uplifting the feet, hanging
from
bands
to
change
leverage,
using
a
limb
and
including isometrics). Gymnasts make extensive use of this last technique by doing much of their training with straight arms (such as iron crosses, levers, and planches) which gives them a mechanically deprived position. Besides, a unilateral progression system can be used. In place of a bilateral movement like two-handed pull-up, the specialist may choose for strength intensifications or select a set of workouts that will allow whole one-arm pull-up. In the bodyweight-training
communal,
observed and sought after.
unilateral
actions
are
highly
60
CHAPTER EIGHT DEFICIENCY A lack of a thing is called a Deficiency. Malnutrition is the state resulting from an unbalanced diet into which certain nutrients are absent, in excess or in wrong proportions. There are lots of nutrition disorders subject to different
abnormalities
in
nutrients
of
a
diet.
In
general,
malnutrition is in a form of under nutrition that is caused by a diet missing adequate amount of calories and protein. As much as malnutrition
is
occurring
in
developing
countries,
industrialized cities also have malnourished citizens. The only difference
perhaps
circumstance.
Most
is
the
manner
of
malnourished
of
acquisition
individual
in
of
this
developed
countries probably obtained the ailment due to improper diet while those in a less developed countries lack of food might be blamed for this. A rising inclination of obesity is now a major public
health
concern
in
lower
socio-economic
levels
and
in
developing countries as well. The World Health Organization mentions malnutrition as the utmost
single
peril
to
the
world's
public
health.
Refining
61 nutrition is broadly observed as the most efficient method of aid.
Nutrition-specific
involvements
addressed
the
immediate
roots of malnutrition and have been proven to convey among the best value for money of all development interventions. Emergency methods
include
providing
micronutrients
through
fortified
sachet powders or directly through supplements. WHO, UNICEF, and the UN World Food Program endorse community management of severe malnutrition to have ready-to-use therapeutic foods that have been shown to cause an immediate effect. The famine relief model progressively used by these groups calls for giving cash to the hungry for them to pay local farmers instead of buying food from donor
countries.
It
is
often
required
by
law
in
preventing
dumping from local farmers. Long-term agriculture consequences
measures
by
include
increasing
on
harvests
yields be
fostering while
nutritionally
assuring
minimized.
Recent
that
dense
adverse
efforts
take
account of assistance to farmers. However, World Bank strictures limit government grants for farmers. The spread of fertilizer use
may
badly
affect
ecologies
and
human
health
which
is
hindered by several public society groups. Malnutrition has been a great concern in women, children and
the
elderly.
During
breastfeeding
and
pregnancies,
women
have further nutrient necessities that should be met or else
62 many
problems
will
arise.
Children
might
be
at
risk
for
malnutrition even before birth as their nutrition levels are directly knotted to the lifestyle of the moms. Breastfeeding can lessen rates of undernourishment and death in children since this
milk
contains
different
essential
minerals
and
vitamins
necessary for infants. Consequently, educational programs for mothers
could
have
a
large
impact
on
these
rates.
Lastly,
elderly has a large risk of malnutrition because of occurrence like
changes
in
appetite
and
energy
level
as
well
as
other
chewing and swallowing problems. Proper elderly care is crucial for preventing malnutrition especially during the time when the adults can’t take care of themselves.
Diseases While vitamins
many
or
people
minerals,
have
there
mild are
deficiencies
other
people
of
certain
suffering
from
severe deficiencies of certain nutrients that lead to definite diseases.
In
the
commercialized
world,
most
illnesses
linked
mostly with deprived diet like alcoholics. Fortunately, vitamin supplements and fortified foods are readily accessible in the U.S.
and
ingested.
can
entirely
cure
most
deficits
when
frequently
63
Beriberi Beriberi is a disease linked to weight loss, body weakness and pain,
irregular
heart
rate,
brain
damage,
heart
failure
and
death if untreated. It was known in Asia for a long time. Oddly, Beriberi happened almost exclusively amongst the richer members of society. Although renowned to be a nutritional deficiency, doctors were mystified as to why wealthy people with ample food would
be
beriberi
the is
primary a
victim
deficiency
of
of
beriberi.
vitamin
B1
As
it
turned
(thiamine)
out,
which
is
commonly found in cereal grain husks. The wealthy people had been consuming rice with removed husk. As a result, vitamin B1 has been removed to their diet whereas the unfortunate did not wash their food and thus consumed enough vitamin B1. White bread can also be a potentially root for beriberi. Today, developed countries supplement vitamin B1 to various foods. Beriberi is now
found
mostly
in
alcoholics
whose
bodies
become
poor
at
absorbing vitamin B1.
Pellagra After
the
discovery
and
exploration
of
the
Americas,
settlers cultivated corn. The natives use lime in growing it but since the output does not taste quite good, Europeans removed
64 the preparation. As corn became grown widely, pellagra began to spread continuously. Infected individuals might show symptoms such
as
diarrhea,
dermatitis,
dementia
and
even
death
if
untreated. Many people thought that corn is somewhat toxic but could
not
Worlders.
explain After
the
absence
thousands
of
of
pellagra
deaths,
it
among was
native
revealed
New that
carbohydrate-rich corn lacked vitamin B3 (niacin). Farmers are succumbing to the deficiency for their staple food is corn. The Native Americans had been using lime to incorporate vitamin B3 in the kernels. Nowadays, vitamin B3 is readily available on different foods thus pellagra can now be prevented.
Vitamin B12 deficiency Deficiency of vitamin B12 shows various signs. These side effects might be expressed variously depending on the primary origin
of
the
deficiency
and
the
duration.
Typical
symptoms
associated with vitamin B12 deficiency include tingling in hands or feet, weakness and difficulties with balance according to the University
of
Maryland
Medical
Center.
Symptoms
such
as
shortness of breath, swollen tongue, weight loss and confusion might be experienced. Poor nutrition by either poor diet or a difficulty in absorption can cause both vitamin B12 deficiency and edema. Vitamin B-12 deficiency and edema might be a result
65 of some conditions like celiac disease and heart disease as well.
Vitamin
B12
is
responsible
for
lowering
levels
of
homocysteine in blood protecting you from heart disease. Edema, on the other hand, occurs in people with heart disease where the heart can no longer pump blood effectively. Alcoholics are more prone to vitamin B12 deficiency and liver cirrhosis. Edema or the growth of swelling in extremities may be associated to liver cirrhosis. It has been reported by Medline Plus that the use of vitamin
B12
as
a
balancing
treatment
of
kidney
and
liver
illnesses as cited in MayoClinic.com as being possible reasons of having edema.
Biotin deficiency Biotin rashes,
deficiency
hair
depression.
loss,
Vitamin
is
a
anemia, B7
is
lack
of
vitamin
hallucinations,
commonly
found
in
B7.
It
causes
drowsiness peanuts,
and
liver,
meat, milk and some vegetables. Its deficiency is quite unusual however; there was a short-term spike in the total of cases when it became common for bodybuilders who eat raw eggs. A protein found in raw egg white muddles with vitamin B7 making it harder to
be
used
function
of
by
the
this
body.
Cooking
protein.
Mild
egg
whites
biotin
deactivates
deficiency
is
the also
concomitant with pregnant women due to a higher use of vitamin
66 B7 in their bodies and the supplements recommended by the World Health Organization.
Scurvy Scurvy was first noted among people who spent a long time at sea. Boats normally carry non-perishable foods such as salted meats and dried grain so seamen ate few in absence of vegetables or fruits. Scurvy causes skin spots, lethargy, loss of teeth, bleeding gums, fever, and eventually, death. Early sea-faring societies used to cure it with numerous herbs. In more recent times, these ancient remedies were not used constantly and their worth was not appreciated. In the 18th century horse meat and citrus
fruits
were
found
to
cure
scurvy
while
the
British
sailors consumed limes into which they were called ‘limeys’. Currently, scurvy is not considered fatal due to the discovery of consuming vitamin C rich food as preventive measure. There are
lots
who
claims
that
overdosing
vitamin
C
has
lots
of
benefits, but it has been a notion that ‘not all in excess are good’.
Rickets Rickets
soften
muscles
and
bones,
a
reason
for
some
deformities among youngster. It is most common in children and
67 infants having poor diet and who are housebound. Even breastfed infant can be subjected to this disease if not exposed to proper sunlight, though there are infant formulas which can prevent this disease. Rickets is caused by a lack of vitamin D as well as
calcium.
Vitamin
D
is
a
requirement
for
better
absorption/deposition of calcium into bones thus strengthening them. Adults rarely develop rickets because of the fact that they have enough deposited calcium in their bones. Vitamin D is readily available in most diets but is needed to be activated by the sunlight to perform its role. Due to the development of technology used in indoor games and the like, many children are being diagnosed with rickets.
Ariboflavinosis This condition is detected mostly in people who suffer from malnutrition and those alcoholics. It causes distinctive bright cracked lips, pink tongues, bloodshot eyes, throat swelling, and low red blood cell count. In the long run, it can cause comas and death. It is caused by a lack of vitamin B2 (riboflavin) but can easily be prevented by eating foods like meat, eggs, milk, mushrooms and vegetables that are leafy and green. Vitamin B2 is also known for orange color in foods. It is absorbed through the liver
accordingly
alcoholics
can’t
maximize
the
use
of
this
68 vitamin. About 10% of people in developed countries live in a state of slight deficiency which is thought to be caused by diet of processed foods. Slight deficiencies can escalate the danger of mild health complications.
Vitamin K deficiency This deficiency affects nearly half of all newborn babies universally.
In
severe
circumstances,
it
causes
restrained
bleeding and underdeveloped faces and bones. Several hospitals provide
newborns
indications.
vitamin
Unluckily,
K
injections
infants
born
to
evade
outside
more
severe
hospitals
are
statistically at a greater risk. Even if our system can produce it, still we need to consume foods rich in Vitamin K such as green leafy vegetables. Newborns don’t have enough gut bacteria make them more prone to these deficits. Other than newborns, vitamin K insufficiency is found in bulimics, alcoholics, strict dieters and people with various severe illnesses such as cystic fibrosis.
Adults
who
bleed
or
bruise
easily
sometimes
have
vitamin K deficiency that may also be an indicative of a more serious disorder.
69
Hypocobalaminemia This mouthful of a disease was first noticed as a symptom of an autoimmune ailment. It causes steady weakening of the spinal cord and very gradual brain deterioration occasioning in motor or sensory shortages. Mental disorders from a brain damage begin as depression, fatigue, bad memory or irritability. As the disease
progresses
mania
and
psychosis
can
appear.
This
impairment is irrevocable and is caused by a deficit in vitamin B12. Auspiciously, this vitamin is easily found in dairy, meat, and even eggs. Vitamin B12 is kept in the liver and can last for years
before
communal
in
deficiency
sets
in.
developing
nations
Hypocobalaminemia amid
individuals
is
most
who
eat
inadequate animal products. The most at-risk groups in developed countries are vegans for plants do not produce enough B12 fit for a diet. Children must have more B12 than adults for they are on the rise. Supplements are suggested as an easy way to evade the devastation of this disease.
Night blindness The Ancient Egyptians and Greeks were the first to write about ‘nyctalopia’ or night blindness. This disease makes it difficult to see in dim light and victim become entirely blind when evening falls. The Egyptians suggested eating liver as cure
70 because it contains high levels of vitamin A which night blind individuals lack. Vitamin A deficiency still affects one third of all children globally under the age of five resulting in over a half million losses yearly. Most high dosage vitamins gain their vitamin A from liver, which is risky at high levels and can
cause
various
Antarctic
travelers
consuming
liver.
health would
Vitamin
problems. eat
A
dogs
found
in
Previously,
and
became
carrots
is
starving
sick a
after
slightly
different molecule to that found in liver and is not toxic in high doses. It can even cause jaundice. During the Second World War, the Allies proclaimed that they ate carrots to perceive well although carrots only aid maintain normal vision and do not develop eyesight beyond. Actually, they were deceiving to hide their development of radar.
Paraesthesia Vitamin B5 is found in nearly every food. Deficiencies, on the other hand, are found in people who have been starving and the like. Paraesthesia is caused by deficiency in Vitamin B5. Paraesthesia is most acquainted to us as the numbing sensation we feel as ‘pins and needles’ or a limb ‘falling asleep’.
71
CHAPTER NINE – Great Recipes To Try There
are way too many recipe books out there for dieting. So, I
am going to keep this short & sweet for you. I will give you my three favorite meals for each meal of the day and a snack. You can create your own meals very easily and make them low-calorie too. In the morning I tend to just have a Greek yogurt. They are more expensive but I just love them. This is not too filling for me but it cuts the edge. I can admit that it doesn’t feel like much. I have a later brunch or early lunch, as I’m hungry by then. I usually have a salad but I do indulge in cheese. Cheese is my greatest pitfall but I consume it limitedly. I don’t deny myself or I’d go a bit nutty with that one. I try to stay away from bread a lot but I do eat the grain kinds if I eat it. I just don’t think any of them are too good for you and they stick to your stomach. They bloat you and that’s why they usually make you feel fuller but it’s just not good for you. If I do have a sandwich it is usually chicken salad or egg salad with peppers and celery. It’s always good to incorporate the veggies.
72 If you don’t want the calories I will promote here that I have used slim fast in the past and love the cappuccino flavor. This will help cut hunger for you but it’s all about will power with this. Making homemade smoothies is a great thing too and much cheaper. You can do fat free, skim milk or even 1% milk with your choice of diet sweetener (mine is Splenda-tastes the best to me & have lost weight using it) you can add apples. The old saying is an apple a day keeps the Doctor away. Eat them as much as possible. IF need be add cinnamon to them and/or the sweetener but you don’t need to if you get the right kinds. You can substitute the apples for any fruit you like or even do a veggie smoothie. I love my eggs but eat them in moderation. You can buy the egg whites and enjoy them more. Veggies, Veggies, and more veggies with them. Omelets with Veggies are what I had this morning. I like quick meals, once in awhile but have to consider cooking for my family, as well. I don’t always cook low-calorie meals but I eat in moderation. The key to weight loss besides regular exercise is how you eat. I tend to eat smaller meals during the day and then a larger more filling meal for dinner. I use up most of my calories with my dinner. I don’t eat after 7 pm at night either. I’m not saying that you shouldn’t cook low-calorie meals but if you want to only cook one meal for the whole family and
73 not a separate one for yourself, than just eat in moderation. I try to eat what will fill me at dinnertime. I don’t eat until I’m going to bust out of my pants and my stomach hurts but rather eat until I am feel full. I know as children we were told to finish our plates but that’s not the case here. If you feel full wrap it up and save the rest for leftovers. I just love leftovers and I make extra usually and save it for the next day or so. It makes things much easier on me and I don’t have to constantly cook. You can even opt to freeze and then when you want it, it’s there for you. One of the best things that you can do for yourself is load up on vegetables. They are very filling and satisfying. You can add pieces of chicken or any kind of meat of your liking to them. This meal will fill you up and is healthier for you, than most. I grab bags of frozen vegetables that I like with a sauce or without and fry up about a pound of smaller cuts of chicken. I add that to the mix and my whole family loves it too. I like to add different types of dressing to these vegetables and meats. It’s like a different meal with each different dressing. You can buy low-calorie dressings or marinades. This is my favorite meal and I enjoy balsamic vinaigrette on my veggies. Trust me I wasn’t a veggie person but I am now and just love this recipe. If you want to make your veggies by hand, then by all means do so. This is just a quicker
74 way of making this meal. I love my cheeseburgers and they fill me, at dinnertime. I do eat beef or ground up turkey for a lower calorie meal. I use some breadcrumbs in them, which makes for it to be more filling. I use my low calorie dressings and marinades for flavor, instead of ketchup. But if you’re traditional use the ketchup. I like blue cheese dressing on mine but use Italian and others on it. It makes it different every time and yes I do use cheese but for a lower-calorie meal you don’t have to use cheese. You can also buy fat free cheeses but I haven’t found one that I liked ever. But maybe you will find that gem of a cheese. I haven’t found it though. Another good recipe is Hibachi rice with contains some chicken, peas and you can also add scrambled eggs. You can put whatever you like on it but I prefer soy sauce on mine. This is a great meal to have as leftovers and/or freeze. This is light enough for a lunchtime meal or can be used as a dinnertime delight. If I get hungry I eat small snacks that fill me and I try to be choosy about this. If I eat something that I should not have then I skip something else that I want. It’s all about making good choices but we all have our moments. If you give in once in a while, it helps. Just remember that you’re only human and don’t stress out over it.
75 Slower wins the race. Remember the race between the turtle and the Rabbit? The Turtle took his time and won the race. He used his brains. It’s better to lose weight slower than do it at a fast rate. It does suck but it’s healthier to do it this way. When I was 29 years old, I lost 60 lbs. in 3 months without much exercise but I’m now 43 years old and it does not work that way anymore. I have to work at it. I have to do it slow and by using my brains. I have learned how my body reacts to exercise and diet now. You must figure this out for yourself, as well. It doesn’t take long to do. It’s a lot of common sense, in the choices you make. It’s absolutely NO PEPSI for me though. I was a heavy Pepsi drinker. I drank it all day long. I don’t know how with all that caffeine I ever did sleep. Plus, I don’t eat any chocolate. I only have one white chocolate Reese’s Peanut Butter Cup at Easter time, when they come out with it. Actually a pack of two of them and that’s all I indulge in candy. You just have to make exceptions. I have yogurt ice cream one dish on the weekends and that is my favorite night of the week. BUT then I have to work my butt off on the treadmill for a day or two to get back to where I was. It’s not even really worth it but only for my sanity. I could lose weight quick-
76 er but I want to do it this way without killing myself. It’s all up to how you want to do this. You can do it right or you can do it your way. But either way you have to do it. After a while you get use to it all and it’s not such a struggle. Once you put your mind to it, you can do it. It’s all about will power and wanting to change your body image for good. It’s a lifelong plan that will work for you, too!
RECIPES: Apple Smoothie This is very simple to make. In your blender add these ingredients. 2-3 Apples of your choice 1 Cup of Fat Free, Skim or 1% Milk ½ cup to 1 cup of seltzer, club soda, or any type of diet soda (diet cream or Dr. Pepper Soda taste really good also) ½ cup of Diet Soda of your choice (if desired) 2 teaspoons of cinnamon 1 teaspoon of nutmeg Add ice to your liking and blend until smooth. This is a great pick me up snack or for breakfast and/or lunchtime.
77 This can be made with any types of fruits or fruit combination but I would recommend substituting or leaving out the cinnamon and nutmeg. Ginger would be another good option for this.
St. Patty’s Day Smoothie 1 Cup fat free, skim or 1% Milk 1 Cup of Diet Cream Soda 1/2 cup – 1 Cup of mint or pistachio yogurt ice cream (can be made with any flavors as substitutes) Mix smooth in blender until desired texture than enjoy your holiday smoothie. This makes enough for about 3-4 cups I’d say. You can also feel free to add fruits to it and whatever else you like.
Hot & Spicy Bacon Omelets 3-4 Egg Whites (low-calorie version) or 2-3 regular Eggs ½-1 cup of Fat-free, skim or 1% milk Cajun or red pepper spice (season to taste) Dash of salt & pepper Bacon Bits or ham (the best kind of bacon bits are the refrigerated ones, they are much softer to use) Tabasco Sauce/Sour Cream Add finely chopped onions, peppers and/or tomatoes. Stir up egg whites in saucepan and add to medium high skillet. Let this
78 simmer for a few minutes, and then add your onions, peppers and/or tomatoes. Fry on medium for about 3 minutes, than cover with other half side. Simmer an additional 1-2 minutes, to your liking and then it’s ready to serve. Not for the meek but you can add a fat free or light sour cream to it. After omelets is done, put on a plate and add your tobacco sauce and/or sour cream for a lighter dipping sauce.
Chicken Salad Sandwich You can buy white chicken in a can, just like tuna fish, which it can be substituted for. Unfortunately, I don’t eat any seafood although it’s very good for a diet. You add your light mayonnaise or Miracle Whip to it with onions, celery and green bell peppers finely chopped (if you desire them) You put this on toasted grain bread or roll of your choice. You can also feel free to add tomatoes to it, as well. This is a great energizing way to eat lunch. It’s a great meal in moderation.
My Gourmet “Bleu Cheese” Cheeseburgers
79 1 lb. Ground Turkey (low-fat) or Beef 1-1 1/2 cups of breadcrumbs (Your desired amount-to your liking) Dash of Garlic salt Dash of Paprika Dash of Italian Seasons 1 Egg or Whites of one egg 1 Slice of Cheese per burger (Fat Free Cheese, American or other) Light dressing of your choice (mine is light bleu cheese dressing in moderation) This makes enough for a family of four. It makes four regular sized burgers or three larger sized one. You could it at medium heat on the stovetop flipping every minute or so, until cooked to your liking.
Creamy Italian Meatballs 1 lb. Ground Turkey (low – fat) or Beef (mix?) 1 - 1½ Cups of Breadcrumbs 2 Eggs or Egg Whites Dash of Italian Seasons Dash of Garlic Salt Salt & Pepper (to your liking) 3-4 bottles of low-calorie Creamy Italian Dressing or any other substitution of dressing or marinade that you like. (It will be different every time and keep you interested) 1 bag of Egg Noodles (whole grains are better)
Make meatballs first in stove or over heat at 400 degrees or over slow medium heat in a
80 skillet while turning them. Cook for about 15 minutes until browned. I like to use my crock pot but if you don’t have one use a pot on the stove over very slow heat. You cook this all day and it’s ready after about 4 hours or whenever you are ready after that. The longer you cook it, the better it gets. Add your 3-4 bottles of Creamy Italian Salad dressing or any other Substitute that you like. Then just simmer them all day long. Cook your egg noodles, when you are ready to eat. I add a little oil (any type) to the water to keep them soft. Add the low calorie creamy Italian dressing meatballs over top of your egg noodles and your ready for one great meal. It makes enough for four people or leftovers for you.
Please Note: If you don’t like veggies and refuse to eat them, then please make sure to have a couple glasses of a type of V-8 tomato juice during the day or they make wonderful fruit & vegetable blend ones for you to try out! This will give you your vegetables for the day. They are very important to weight loss. This is short and sweet like I said because there are so many options out there and so many reference books that you can get on recipes.
CHAPTER TEN– MY JOURNEY
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AKA: THE QUICK PLAN!! This chapter may seem to contradict, other things that have been talked about, in this point It is not meant to take the place, of the healthy aspects mentioned earlier, in this book. This is just what I have done to lose weight, for myself. I had no help from anyone, just my own knowledge of my body. I did not have a personal trainer or anyone training me, in any way, shape or form. You can take all of this with a grain of salt or incorporate it with your healthy plan, as listed above in this book! I have taken the weight loss journey. It’s not an easy road to travel and I’m still on the road. It takes lots of hard work and patience. It isn’t something that happens overnight. I went from a size 18 pants to a size 10 jeans and have lost a substantial amount but still am losing, as we speak. My goal weight is 150 pounds which I was most of my life. That seems like a lot but its my natural weight that I should be. I look twenty pounds lighter than I actual am and so that it is not an impossible goal. It is something that takes great willpower and knowing your body. You must know what helps “your” body lose weight. You can easily figure this out, when you start to lose weight. I have lost 50 pounds of weight but over a period of a few months.
82 I didn’t kill myself with this. I did what came naturally. I was depressed after my divorce and had had three children. I then found myself very overweight most of my adult life. Although, I did lose 60 pounds in three months, after my third child, BUT I was in my twenties and can no longer lose it that easy. SO, I found out how my body responds and loses weight. Did I cheat, with my meals? Sure I did. I had days where I just couldn’t help myself but I learned not to over do it, with the fattening foods and sugar. I still to this day, have a snack after dinner. But instead of eating a whole bag of chips or something that would add a lot of calories, to my day. I just ate one of something I liked. I found these great things called “Puffs”. They don’t seem to add on extra weight, if I eat just a small portion at nighttime. I even sometimes opt for one larger sized peanut butter cookie. Peanut butter is a pitfall for me. SO, I kill that craving by having one, once in awhile. I am still losing weight with this method of mine. I eat a yogurt for breakfast. But sometimes my Husband decides to cook me two eggs and hash. I eat a well-balanced lunch or small snack, depending on how hungry I am. I usually, eat a larger dinner, whatever I am cooking for everyone else, in my household. I only eat until I feel full. I don’t over eat or fill myself. Once you go through the digesting process, well you will then feel fuller. This most important thing I do, which most do not want to do. Is
83 EXERCISE…again, I don’t over do this. I do a mile, at least a day on my treadmill or I workout on my total gym. BUT the treadmill is my greatest gift, to myself. I have lost weight because of my diet and also because of working out faithfully everyday. The only time I do not work-out, is if I have an injury to my knees. This sometimes occurs, as my knees have problems every few months. Or the other reason being that I am sick. But otherwise, it’s an everyday think. I would suggest this greatly or at the minimum six days a week. And take one day off. Everyone has to find their own method. But this is what has worked out for me. I am still losing weight. I have not weighed under 200 lbs. since I was 30 years old or so. I am now under 200 lbs. and on my way to my goal. I think that everyone has a chance, to lose weight if they really want to. It is just a matter of setting goals and having lots of willpower. You cannot sit around eating everything in sight or eating ALL bad foods for you. I have found a great snack, when you don’t want to eat the sugary ones-for calorie and health reasons. I put canned fruit, in my fridge so it’s cold, when I want them. I love apricots, canned or dried, so they are in there for me. I have them with pineapple and pears. I know, a lot of people don’t want fruit for a snack. But you can have that during the day and still have your ONE SNACK, at night after dinner sometime. I
84 felt this same way, as you do but you have to set rules and guidelines for yourself. I also DO NOT eat much bread, at all. I would suggest limiting this item. It seems to stick to your stomach and is a lot of unnecessary calories. If you have to have bread, then get a great grained, type of one BUT I would definitely limit it. If you can eat something without it, then by all means you should do so. Just a tip, when it comes to bread. I would suggest NOT eating any white bread and even limiting wheat bread. Opt for grained breads, if it’s necessary for you to eat. If I want something, I eat it but know I’ll be paying for the next couple of days, on the treadmill. I find that it’s just not worth it, most of the time. I have stopped drinking PEPSI, my biggest pitfall of all. I know, drinking Crystal Light Ice Tea mixed with the lemonade Crystal Light. This has NO CALORIES and compared to soda, you can’t go wrong. I hate the flavored waters, ect. I do miss the carbonation but I hate Diet Sodas. So, this is what I do now. It’s not easy to lose weight but once you start seeing the pounds drop off you, then it keeps you motivated. Motivation is a great thing, to help you through it all. When you lose weight, you feel healthier and it makes you happy. I can’t stress enough, that you must keep on some sort-of schedule, with your exercising. It more important than anything
85 else. The calories you consume, are important and you have to keep a close eye on that. But like I said, you can have a small snack, if you need one. No one has one set way, of losing weight. It’s all about how your body, reacts to weight loss. Once you figure that out, then you’ll be on the way to losing all the weight you want. You can do it, at your own pace. It’s better to lose weight over time, then a quick fix. Trust me, we all want a quick fix but that’s not the way it happens. And as for all these celebrities, that are losing weight. Well, they most likely all have trainers, to help them out. We don’t have that kind of money. Even if you can’t afford a treadmill, a total gym or some kind of gym type of machine, you can still find some exercise to do. It can be anything that you may like to incorporate, into your exercise plan. It can be something that you enjoy doing. Such as, just walking, jogging, ect. Even jumping rope or do floor exercises. It has to be some sort-of workout and it doesn’t need to be for hours a day. A half hour a day, will work for you great! I hope this book, finds some valuable information for you and that you find your way, to finally losing weight. I have gone through it and know how lost you may feel BUT you too can do it. I recommend highly that you follow the guidelines, in this book or at the very least just follow this quick plan, in this last chapter. What I tell you will work for you. Please give it a shot and enjoy your weight
86 loss. It’s about time you did this for yourself!!!
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About the Author: The Author, Chrissy Smith enjoys her time with her three wonderful teenagers, with her awesome soon-to-be Husband, Jim doing whatever makes her happy. She has two published e-books. She has many hundreds of published articles online and in print. She has written many types of music lyrics, which have not been published. She has always had dreams of writing a fictional novel and now has done so. (NO REAL ESCAPE to my Nirvana). She is in the process, of writing the second book, to this series and has hopes of writing many more books. She has many hobbies including cats, dogs, Miniature Horses, her love of the Yankees and also, the Giants, creating silk bridal arrangements and doing many other types of crafts. She has resided in New York now her whole life. For any more information, questions or comments, you may contact me at: Lyn4ny@live.com Thanks for readingď Š !! I dedicate this book, to all those out there struggling to lose weight. Please know that someone else understands exactly how you feel and what you are going through. I am still fighting the fight and have not gotten to my goal weight, as yet. I am still overweight here and continue everyday doing the things, included
102 in this book. SO, please keep up the fight, as I am doing this with you and never ever give up on it or yourself. You too can do it, especially if I can do it. It took me all my life to figure out, the tricks to being able to lose weight! I hope I can alleviate some of the extra time and pain, from others, in finding their weight loss tricks. You have to know your body and how it responds. Then you must go from there and keep on reaching for your goals. Never give-up because you will see results, with effort and striving for the ultimate, in your weight loss!