Jamie Oliver

You Can Achieve Your New Year's Health and Weight

DEC 31 @ 14:51

by YaDa Chef

It is that time of year again.  We all make those promises to ourselves and 95% of all of those resolutions last for about as long as it took to recite them.

There is not a miracle pill, diet fad or medical procedure that will work for a life time.  If you want to get healthy, lose and maintain YOUR ideal weight there are 3 simple steps.  Put down that fork, change your eating habits, and move, move, move!!!

This is really more simple than it sounds.  There is no need to starve or spend hours at the gym or running around the neighborhood.

"Eat your fruits and vegetables" is one of the tried and true recommendations for a healthy diet.

Proteins should be lean such as chicken, turkey, lean beef or pork and fish.  Protein portions should be the size of your palm for each meal.

Carbohydrates are needed so do not forget them, but they need to be limited.  Four ounces of dried pasta per entree, not as a side.  Try mixing up the white potatoes with sweet potatoes or yams. Again....leave the fried versions alone.

Limit your fats and oils.  Cooking or eating a piece of chicken that has been fried or sauteed in a bath of oil negates all of the good.  When eating salads have your dressing on the side and dip your fork in the dressing before skewering the salad.

Save your salad for last.  It will help to fill you up at the end of the meal.  Have some fresh fruit for dessert.

Have 1 (one) day every week to “cheat”.  No need to eat yourself into a stupor, but have that burger or a side of fries or a PIECE of your favorite cake.

If you want to count calories, which is not necessary, here is how to figure out your caloric goal.  A person who weighs 200 pounds will need to consume significantly more calories than someone who weighs 100 pounds. As a general rule, a 175 pound person who lives a sedentary lifestyle would need to eat 2,100 (175 pounds x 12) calories per day to maintain their current weight.

If weight loss is your goal, hopefully you will integrate exercise into your daily routine, but as a 175 pound person living a sedentary lifestyle, you would need to reduce your consumption to 2,000 or 1,900 calories per day. For those who engage in a moderate amount of activity, you will typically exert 200 to 300 calories more than you would living a sedentary lifestyle. So a 175 pound person who burns an average of 300 calories per day from running would need to consume about 2,400 (175 pounds x 12 + 300) calories to keep their weight constant. Subtract about 200 calories to facilitate weight loss or add 200 calories to promote weight gain.  Try this web site if you want to track individual foods http://www.newcaloriecounter.com/, or if you need a bit more help you can track your progress online as well as find out your “ideal” caloric intake at a site like this one  http://www.livestrong.com/thedailyplate/. 

No matter what exercise is key.  Exercise can be a 15 minute walk around the block, walking your office building, vacuuming or swiffering your house.  Take the stairs when you can.  The key is to get in at least 15 minutes per day.  Joining a gym or buying exercise DVDs will not do any good if you do not go to the gym or use the DVDs for more than a book end.  If you have been inactive always make sure your doctor tells you you are fit enough to start a strenuous exercise regime.  Build up gradually.  It took a long time to put on the weight and get out of shape.  Expect to lose 3-5 pounds per week.  This is a safe number and you will be more likely to keep it off. 

Changing eating and exercise habits is not a short term commitment.  If you go back to your old ways you will go back to your old body type. You will be amazed at how you much better you feel about yourself, how much more energy you have, the lack of those aches and pains that “come with age”.  Your skin and your hair will look healthier and your eyes will twinkle.

Give this a try for 4 weeks and then let me know how you are doing.....success stories are a GREAT thing. 

As my Great Uncle Tad says: “May you be blessed with an abundance of health and happiness, and just enough wealth”.   

By, Joseph Yacino, Pompano Today

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