Weekend Motivation
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[youtube http://www.youtube.com/watch?v=bH89Eka_MCM]
Here is a great motivation speech from Tony Robbins explaining how small changes can make dramatic impacts in your life. Most people are closer to their goals then they think, but end up quitting or losing interest right before that big break comes. Along the same lines make these small changes in your lifestyle and nutritional habits to live a healthier lifestyle. Remember lifestyle determines your diet not the other way around….
1) Eat 2 cups of green vegetables every day.
Green leafy vegetables like spinach and kale are great, as well as broccoli, brussel sprouts, asparagus, green beans. These vegetables are packed with b-vitamins for energy and very high on the nutrient density scale. They are also very low calorie and health benefits are numerous.
2) Eat at least 3-5 different colored foods each meal.
Colorful fruits and vegetables provide pytochemicals that are known for their anti-oxidant and anti-cancer compounds. Different familys of vegetables provide different vitamins and minerals that allow a diet to be complete in the micro-nutrients.
3) Keep your sugar intake below 50-60g/day
There are two kinds of sugar in foods, naturally occurring and added sugar. Although there is no RDA on total sugar intake, experts say you should have no more than 30-40g of added sugar. Unfortunately, food labels just tell you the total amount of sugar in the serving, so that recommendation does not give any context. Because sugar gives us 4 kcal/g, 60 grams of sugar equals 240 calories. In a 2000 Calorie diet that is 12% of our calories from sugar, which is more than enough. Diabetics or anyone that has had treatment should aim for lower because of their impaired glucose metabolism. Just look at how sugar consumption has increased by in the last 300 yrs. Our digestive system has not changed at all though….
4) Eat more healthy oils like olive, coconut, palm, avocado and get away from vegetable oils like canola, sunflower, safflower, corn.
Every oil has a different composition of fatty acids. Some are stable and healthy, and others are unstable and not so healthy, which create free radicals when exposed to heat. PUFA’s are fatty acids that are unstable at high temperatures and the ones mostly found in those vegetable oils like canola, corn, etc.
5. Have a lean protein with every meal
Protein slows digestion and tells your brain to stop eating. The extra amino acids ensure that you won’t break down any precious muscle mass. A small to moderate amount of meat will do. For vegetarians make sure to get complete protein with quinoa, or use protein powders.
6. Eat fruits sparingly
Fruit is great for you, especially if you are new to eating healthy. I would encourage most people to eat more fruit, however, there is a lot of sugar (fructose) in sugar that has deleterious effects on the body. Your body processes fructose different from table sugar (sucrose). Nothing wrong with an apple or some blueberries, just don’t go on the next fad diet that requires you to eat banannas all day.
7. Strength Train
Strength training is absolutely necessary to lose weight and get a better body composition. Muscle is very metabolically active and requires a lot of energy to stay on your body. Gaining 1 lb of muscle will help you burn extra calories when your sleep. Use moderate to heavy weights 2-3 times/week for all major muscle groups.
References:
Johnson RJ et al, AJCN 2007; 86:899-906