"Well its been one of those days and weeks for me when nothing is going right! Kids, family stresses, illness the whole shabang! My eating goals have been on the rocky side. I'm sad to report! I start out great for breakfast, but when we haven't been home for lunch that's when it falls for me. I even missed dinner tonight. I have been eating fruit and vegetables for my snacks, but not all my water for the day. I have not given up on myself, I'm just trying to figure out how I can do everything I need to do and make time for healthy meals. Tomorrow is a new day and I'm determined to go for my run and go to the gym. I loaded my waters up in the fridge and I already prepared my breakfast in the morning and my lunch for the next two days! No excuses for that. I might have had a rocky start to my week but talking things out and having a heart to heart with myself has made me feel more relaxed and at ease tonight. A good nights sleep and positive thinking is what is going to make tomorrow a wonderful day and a great end to a beautiful week!"
Thursday:
"It's amazing how I feel when I workout and eat well. I have been adding more fiber into my diet and drinking lots of water, vegetables and foods high in protien. I have been conscious about meal portions and sizes as well. I put all my meals on a salad plate. For me this says, it's all I need and my body doesn't need anymore even though it tastes amazing and a round of seconds won't hurt me. Haha I don't eat the seconds because I feel like I'm just eating to eat. I want to eat to get healthy. I feel strong today after three days of not. Changes in routine and everyday of life throw me off. I'm a planner and feel I can accomplish things when I know I can expect them. I fall off course when things come my way that are not on my schedule. That is why meal planning is so important to me in this journey."
- SuperMom
This week's nutritional goal was to add more fiber into SuperMom's diet. Now, please avoid the temptation to take the easy way out and buy a fiber supplement. Why? Because like most "easy way out's" you're curing the symptoms and not the disorder. Also, when you naturally eat more fiber, you digest more vegetables and fruits and whole grains, and it's like killing two birds with one stone! Eating enough fiber in your diet fills you up, cleans you out (do I need to explain how?), and provides you with beautiful vitamins and minerals! Just be sure when you increase your fiber to equally increase your water intake, so to avoid plumbing issues!
The correct amount of fiber for an adult woman is between 20-30 grams a day. How?
- 3 servings of veggies (1 cup raw or half cup cooked)
- 3 servings of fruit (1 medium fresh fruit or half cup cooked)
- 2 servings whole grains (1/2 cup grains or cereal, one slice wheat bread)
- 1 serving legumes (1/2 cup cooked beans, peas, etc)
SuperMom's past nutritional goals included adding more whole grains into her diet, and filling her plate up with vegetables. SuperMom also started her morning off with fresh fruit smoothies and reached for fruit when she wanted a snack. So you see, SuperMom has been reaching her fiber goals without even trying! But it's always a good idea to lay out this goal so she can see where she is nutritionally. Adding more fiber is also essential to reducing "belly fat", the most harmful type of fat. "Belly fat" is used to describe the layers of fat residing on the abdomen that seem to be the most difficult to get rid of. Beyond its aesthetic disadvantage, belly fat is also dangerous. It is compromised of both subcutaneous fat (fat lying directly under the skin) and VISCERAL fat. Visceral fat builds up around the organs, leading to insulin resistance (causing higher risk for diabetes) and heart conditions. There is only one proven program to get rid of visceral fat; healthy diet and exercise. A personal trainer can guide you through the best exercise programs for losing visceral fat. (AND IF YOU WANT ONE FOR FREE, BE MY NEXT (NEXT) SUPERMOM!) Oh, and those "cleanse" diets that cost you hundreds of dollars to "clean you out", you can do the same thing with the servings laid out above and plenty of water. Cost a hell of a lot less (dollars a day) and you literally won't be hungry, unlike during a "cleanse" (MAN I HATE THOSE THINGS!).
No comments:
Post a Comment