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.

 

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Source:  Crestwood Medical Center in Huntsville, Alabama 

Taking Drastic Measures

I’ve battled with my weight most of my life.  Over the years, I managed to lose up to a 100 pounds only to regain the weight.

That’s when I decided to take drastic measures.  I called a surgeon and asked about bariatric surgery.

Before the surgery date, I had to participate in a weight loss program, talk with a nutritionist, get a psychiatric evaluation, and there were few other things that needed to be accomplished.

I managed to meet all those goals and my insurance company gave their approval.  I had the surgery last Thursday (16 August).

I am looking forward to starting my new life, now that I have the tools to succeed.

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Physical Activity Recommendations

Physical activity plays a major role in promoting good health and is an excellent way to boost your mood.

  1. You should participate in physical activities for at least 150 minutes a week (20 minutes a day or for 30 minutes 5 days a week).
  2. You can break exercise time into small chucks throughout the day.
  3. Eliminate all or nothing thinking.
  4. You can multitask while exercising (for example:  watch TV while on a treadmill).
  5. Make your exercise time a priority.

 

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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.

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Adorable Fat Girl by Bernice Bloom

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Bernice Bloom discusses her weight loss journey, both the success and the failures, in her book Adorable Fat Girl.  The book contains five important tips for successful weight loss.

  • Understand what your body wants
    • Eat when you are hungry, not just because you are bored, lonely, or emotional
    • Eat the foods your body needs to stay healthy
  • Psych yourself in, instead of psyching yourself out
  • Be nice to yourself, treat yourself with respect
    • Consuming large quantities of junk food is hazardous to your health
    • Eating healthy foods is a sign of respect for yourself and your body
  • WAW!  Water and Walking
    • Consuming water is great for your health and can decrease hunger pains
    • Walking is an easy exercise to incorporate into your life
  • Make it a habit

The one thing I really appreciated about this book was the honesty.  The writer admitted how difficult her weight loss journey.  She also explained how to overcome the common stumbling blocks to weight loss, using her own personal experience.

This is a very interesting book and worth reading.

 

Bicycling and Going Crazy

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I started bicycling a couple of months ago and I love it.  I enjoy the challenge of rough terrain and flying down steep hills.  However, there are a few drawbacks.

For women, frequent bike riding massively increases your risk of urinary tract infection (UTI).  I discovered this fact the hard way.  After doing a some internet research, I learned how to lower that risk.  Thank goodness for that, because UTIs are annoying and uncomfortable.

Another thing I learned the hard way, saddle sores are actually blisters that develop in the crotch area.  Saddle sore sounds rather innocuous and does not adequately portray the amount of pain and discomfort this ailment can cause.

Yesterday, I went to Harvest Nature Preserve for some off-road bike riding.  The trail starts out as gravel and then turns into dirt as you enter the woods.  Since there is a lake and a few creeks in the area, there are also several wooden bridges.

I was in the woods and going down a hill with a sharp curve at the bottom.  Unfortunately, I was going to fast when I tried to turn.  My bike started to slide a bit and I slammed into a tree, which caused me to fall off the bike and land partially on a thorn bush and partially in a mud puddle.

I ended up with numerous small cuts on my hands, arms, and legs.  I also have several small bruises on my legs and one massive bruise that is 4 inches in diameter.

To top it off, when I got home I discovered a tick on my calf muscle.  Mom helped me get the tick off and then we flushed it down the toilet.

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All in all, I had a blast yesterday and plan to do it again.  I still enjoy bicycling, in spite of my injuries, sores, and infections.  Maybe I am crazy, but I think biking is a ton of fun.

 

I Love America 5k and Liberty 1 Mile Fun Run

Today, I completed the I Love America 5K.  Also, Gwen completed the Liberty 1 Mile Fun Run, which was her first charity race.  Both races were sponsored by Whitesburg Christian Academy, in Huntsville, Alabama.

I was so proud of Gwen.  Completing your first charity race can be a bit nerve racking.  There a lot of things happening at the same time and it’s all brand new to you.  However, Gwen didn’t seem nervous at all, actually she took off like a pro.

She also finished like a pro.  Way to go Gwen!