Healthy Living: Leaning Out?

Saturday, March 15, 2008

Leaning Out?

If you are looking to reduce your body fat percentage, be aware that you may be lacking many nutrients. It is always best to obtain nutrients from food but if you are on a restricted diet you may need to obtain those required nutrients from supplements. Below are recommended daily allowances for specific nutrients you may be lacking from a restricted diet.

Nutrient - RDA
Calcium - 1,000 mg
Potassium - 4,700 mg
Fiber - 25 mg
Magnesium - 320 mg
Vitamin A - 2,310 IU
Vitamin C - 75 mg
Vitamin E - 15 mg

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Clean Eating Testimonials

Wendy saved my life by inspiring and teaching me. I'm in my late 50's. Two years ago, I gave up going to the gym because of inflamed tendons, weak joints, stress arthritis, and because I was too exhausted to get through the step classes I used to do 3 times per week. It didn't seem fair, as I had always been active and didn't like having this part of my life taken from me.

I was getting plenty of protein, but looking back, it's clear that my problems were diet-related. Too much restricting of carbs was robbing me of vitality, and giving into cravings was my guilt-go-round, which was both physically and emotionally draining. About a year ago, Wendy told me about her new way of living - "eating clean." To be honest I didn't think she'd stay excited about it. It just seemed too strict. But her enthusiasm and body tone eventually inspired me. I got on board. I quit counting carbs and got excited about whole grains and fruits and vegetables of all kinds. I began to see food as a God-given bounteous gift for building health and reshaping my body. I admit not being quite as strict about eating clean as Wendy, but most days I don't touch anything that isn't "good for me." I honestly don't miss the junk that once sucked the life out of me. Now, when managing my diet, I don't think in terms of "what I can't have" but rather, "what I need" to achieve my goals. If I'm going to count anything, it's protein, calcium, fiber, and servings of vegetables - to make sure I get enough. There is no feeling of deprivation in that! I look forward to delicious wholesome food and actually feel sorry for people when I see them stuffing their precious flabby bodies with junk. They have no idea what they're missing.

Total healing of all the problems I brought upon myself has taken time, but eventually I ventured back into training. Now I train several times a week. I can easily do a step class and a high-intensity cycle class back to back. I'm enjoying more challenging resistance training. I do 25 men's pushups as part of my daily routine. How's that for an old lady? .It's kind of fun to do circles around the young folks at the gym.

Thanks, Wendy!

Mom

Clean Eating Shopping List

Whole Grain Oatmeal
Whole Wheat Bread
Whole Wheat Pasta
Whole Wheat Tortillas/Wraps
Quinoa
Couscous
Cream Of Wheat
Whole Grain Brown Rice
Wild Rice
Fish (wild is best - salmon, halibut)
Whole Wheat Flour
Nuts (almonds, walnuts)
Pine Nuts
Peanut Butter (without added ingredients)
Almond Butter (without added ingredients)
Low Fat Yogurt
Roast Beef
Poultry
Low Fat Cottage Cheese
Low Fat Cheese (Frigo string cheese, feta cheese, ricotta cheese)
Low Fat Milk
Eggs
Beans
Hummus
Fruits (apples, blueberries, raspberries, strawberries, mango, pineapple, pears, oranges, lemons, limes, kiwi, tomatoes, etc.)
Unsweetened Dried Fruits
Dried Herbs
Sea Salt
Vegetables (sweet potatoes, spinach, carrots, asparagus, yams, corn, peas, broccoli, celery, cucumbers, garlic, onion, spring greens, bell peppers, etc.)
Whey Protein Shake

Energy Burned Per Hour Of Activity

Activity - Energy Burned

Sleeping - 65 cal.
Awake, lying still - 77 cal.
Sitting at rest - 100 cal.
Standing, relaxed - 105 cal.
Dressing and undressing - 118 cal.
Light exercise - 170 cal.
Walking slowly, 2.6 mph - 200 cal.
Active exercise - 290 cal.
Heavy exercise - 450 cal.
Swimming - 500 cal.
Running, 5.3 mph - 570 cal.
Strenuous exercise, weightlifting - 600 cal.
Walking fast, 5.3 mph - 650 cal.
Walking upstairs - 1100 cal.

Healthy Living

Saturday, March 15, 2008

Leaning Out?

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