Nutrition, Exercise, and Rest

I have had many requests via Facebook and through conversations as to what I am doing to lose weight and ensure enough fuel to train and exercise.

Well it is nothing new or innovative, its the same thing we have all been told time and time again but most of us especially me, would rather follow some "diet plan" that claims to be easy and quick and guarantees success.

Well, I am here to say I quit.  I quit diets.  I am going to eat my way to weight loss and good health.

Now, I am NOT a Registered Dietician and I am not a doctor so please consult with either before you begin any regimen.  I am just simply sharing what I am doing based on a plan that was tailored for me based on my weight, desired weight loss, and activity level.

Step 1:  Nutrition is key.  My goal is:   1800 calories; 80 g protein; 25 g fiber; 250 g carbohydrates
                                                              Whole grains only; 5 servings fresh fruit and vegetables;
                                                              protein derived from lean meats, legumes, and dairy.

Step 2: Exercise is essential.   My goal is:  cross train 4 days per week (run/bike/swim)
                                                                   resistance training 2 days per week

Step 3:  Rest is necessary.     My goal is:   Sleep at least 6 hours consecutively at night, take
                                                                     at least one day off from exercise.


Step 3 is very difficult for a mom of a child with Type 1 Diabetes.  You see we have to check her blood sugar at midnight, 3 am, and 6 am every single day.  60% of the time it is a quick finger poke and back to bed but the other 40% of the time we must intervene.  We may have to give her juice or candy if she is too low, or we may have to give her insulin if she is too high.  We must then check her again until we are comfortable with where her blood sugar is.  Thus there are many nights where I could be awake from 3 am to 5 or 6 am.  For most people 8 hours is a better number for sleep and will help with weight loss and energy.  To make up for it, I try to nap many days if possible.

I promise you, this is the easiest plan I have ever followed.  I am never hungry and I feel terrific.  Now, there are days when it is difficult to track everything, for instance when you are at a restaurant or on vacation.  It takes determination and you will see I am sure I will have days when I don't succeed but you just have to keep Tri-ing as will I.

Tips/Tools:
One tip I have is I purchased a composition book.  I hand write everything I eat and list the calories, protein, fiber, and carbohydrates.  At first, it is a little time consuming but after a week or so, it becomes second nature and much of the data will already in your book.

Labels of course is the best tool.  If you have a packaged food, use the label or paste it in your book.

Track3 Smartphone app.  If you have a smartphone, apps are terrific.  I use Track3 because it helps with Carbohydrate tracking for Sophia's Diabetes.  It is designed for Diabetes but has a great search function for Nutritional content for all foods and many common restaurants. Cost $5.99

LoseIt Smartphone app.  This is one of the apps I used previously to track everything.  It is a great tracking tool and has a pretty good database of nutritional content.  It also helps calculate exercise calories burned.  Cost $FREE

RunKeeper app.  I use this app for my runs and cycling but there are numerous exercises that it can help track.  Cost $FREE

CalorieKing Book.  I have this to help track carbohydrates again for Sophia but it also helps to find nutritional content should you not have a smartphone or you just want a book to flip through.

I am sure there are numerous other apps and tools, so please feel free to share them as you find them.

I will also be posting menus and recipes, so look for those to come.

Signing off for now...