Basic Healthy Nutritional Guidelines

  1.  Eat three meals a day at regular times to maintain blood sugar and prevent overeating.
  2. Snacks should be used when meals will be more than 4 hours apart.
  3. Balance your plate with 1/4 carbohydrates, 1/4 protein, and 1/2 vegetables/fruit.
  4. Take small bites and chew your food thoroughly (at least 20 times).
  5. Measure your food according to serving size recommendations.
  6. Avoid high-sugar foods and decrease desserts to no more than once a week.
  7. Practice mindful eating by eating at a table and turning off distractions.
  8. Consume 60 to 80 grams of protein daily.
  9. Consume at least 64 ounces of water daily.

 

Nutrition.jpg

Source:  Crestwood Medical Center in Huntsville, Alabama 

Migraine Update

Over the past few months, I have suffered from additional migraines.  However, none of them were severe enough to send me back to the hospital.  For that, I am extremely grateful.

I started studying about migraines, so I can hopefully prevent future attacks.  I learned migraines can be triggered by: stress, alcohol, weather changes, artificial sweeteners, salty foods, lack of sleep, dehydration, and food additives.

I also learned a healthy diet, exercise, and maintaining a healthy weight can help reduce migraine attacks.

I plan to make some serious life changes this year, because living with migraines is pure hell.

migraine-diet-graph

migraine-in-america-2012-common-symptoms

Pain Don’t Hurt

5160LkIcz5L._SX329_BO1,204,203,200_.jpg

Mark Miller is a kickboxing champion.  In his book Pain Don’t Hurt, Mark discusses his successes and failures in the ring, as well as personal struggles.

Mark was born with a heart defect that required open heart surgery to repair and he is a type 1 diabetic.  He grew up with alcoholic parents.  His father was physically abusive to him and his mother.  In an attempt to hide from his personal demons, Mark also became an addict.

I really enjoyed the book, because the author was honest about his personal failures.  He also did a good job of describing the difficulties of overcoming addiction and health problems.

In the end, Mark Miller is able to conquer his addiction.  He also overcomes his medical problems through stringent diet and exercise routines.

Mark Miller is a true champion in and out of the fighting ring.

The Life You Want – Book Review

1127964-gf

I found this book at a thrift store and it was really cheap, so I decided to give it a try.  I must admit it was better than I expected.

The book discusses how to create reasonable goals, develop motivation, continue even when motivation is declining, and how to increase your personal happiness.

I give it an A-