**Healthy Carb, Fat and Protein Ranges
Nutrient: Carb** Healthy Fats Protein (women) Protein (men)
Healthy Range 45%-65% 20%-35% 10%-35% 10%-35%
1200 calories 135-195 g 27-47 g 60-105 g N/A
1500 calories 169-244 g 33-58 g 60-131 g 75-131 g
1800 calories 203-293 g 40-70 g 60-158 g 75-158 g
2100 calories 236-341 g 47-82 g 60-184 g 75-184 g
2400 calories 270-390 g 53-93 g 60-210 g 75-210 g
*Keep in mind that with these guidelines general caloric needs are based on age, lifestyle and level of daily exercise. For a more sedentary lifestyle and with age use the lower end of the scale and increase slighltly as level of physical activity increases. If you are not sure consult a medical or dietary practitioner
**With carbohydrates remember that fruits, vegetables, and whole grains should be included in this category of healthy carbohydrates. White flours and refined sugars are the carbs that should be minimized or avoided.
Monday, March 31, 2008
Wednesday, March 26, 2008
25 ways to get on track with healthy eating/ exercise goals
Nobody is perfect. From time to time we may indulge at a party, birthday, holiday gathering or weekend away. When these days come along even the most controlled eaters may go overboard--which is fine. What is not fine is when we think that extra couple pieces of cake, dinner rolls or third dinner out in a row has "thrown us off" permanently and completely derailed our weight loss efforts. This is simply not true. Several consecutive choices that were less than healthy will not affect us as we look at the big picture, but staying in that frame of mind for the next 4, 5, 6 months to a year will. Its never too late to get back onto our regular cycle after these "fun" events come along. Here are 25 ways to re-connect and get back on track with how you love to live your daily life in a healthy manner.
1) As soon as you notice yourself giving in to the "Oh well, what the heck attitude" say "STOP". Make the next choice a healthy one that you can be proud of.
2) Exercise, or go for a walk(even a short one) as soon as possible. Release those healthy, positive endorphins which will influence you to make well balanced decisions.
3) Call a workout buddy, friend, support system (Hungry Heart Counselor : ) and talk about what your experiencing
4) Ask yourself what the resistance is about and then ask yourself when you would like to let that resistance go.
5) Go shopping for some healthy foods. Re-stock that fridge with things you know are good for your body.
6) Do yard work or an activity in nature to reconnect
7) Read an inspirational book or quote
8) Keep a daily food journal for a few days to give yourself accountability
9) Ask yourself your motivation to continue and write down a few thoughts
10) Listen to uplifting music while doing household chores and sing loudly!
11) Meditate and visualize a healthier you. Your ideal picture of yourself making healthy choices and feel the feeling of pride that accompanies these choices
12) Play, do something just for fun and just for you
13) Slow down each time you eat something. Allow yourself to reconnect with that satisfied feeling. Chew many times, breathe between bites and taste each morsel of food
14) Drink extra water. Make it a practice to have a full glass of water in the AM
15) Join an activity
16) learn something new; give your brain a new challenge
17) Re-write goals and affirmations that make sense for your current state
18) Do a healthy recipe search and experiment with new healthy items
19) Read labels, throw out food in pantry that may have been a deterent
20) Plan a reward trip or schedule yourself a massage or pedicure after a week of healthy choices
21) Tell yourself that there is room for "fun" foods because you eat them in moderation
22) Plan ahead for the "fun" foods at gatherings, birthday parties, etc and just eat a little lighter for the meals and snacks before or after the "fun" foods.
23) Always keep the snacks and meals in place regardless of what "fun" food is coming up. You will eat less of the "fun" stuff if you don't go in starving.
24) Remind yourself that you have made a permanent lifestyle change to yourself to respect yourself when making food choices. Accept that we are human and that we are not perfect and give yourself the right not to be perfect and be human.
25) Enjoy the freedom of choice! Remind yourself that you always have a choice and you choose to be healthy!
1) As soon as you notice yourself giving in to the "Oh well, what the heck attitude" say "STOP". Make the next choice a healthy one that you can be proud of.
2) Exercise, or go for a walk(even a short one) as soon as possible. Release those healthy, positive endorphins which will influence you to make well balanced decisions.
3) Call a workout buddy, friend, support system (Hungry Heart Counselor : ) and talk about what your experiencing
4) Ask yourself what the resistance is about and then ask yourself when you would like to let that resistance go.
5) Go shopping for some healthy foods. Re-stock that fridge with things you know are good for your body.
6) Do yard work or an activity in nature to reconnect
7) Read an inspirational book or quote
8) Keep a daily food journal for a few days to give yourself accountability
9) Ask yourself your motivation to continue and write down a few thoughts
10) Listen to uplifting music while doing household chores and sing loudly!
11) Meditate and visualize a healthier you. Your ideal picture of yourself making healthy choices and feel the feeling of pride that accompanies these choices
12) Play, do something just for fun and just for you
13) Slow down each time you eat something. Allow yourself to reconnect with that satisfied feeling. Chew many times, breathe between bites and taste each morsel of food
14) Drink extra water. Make it a practice to have a full glass of water in the AM
15) Join an activity
16) learn something new; give your brain a new challenge
17) Re-write goals and affirmations that make sense for your current state
18) Do a healthy recipe search and experiment with new healthy items
19) Read labels, throw out food in pantry that may have been a deterent
20) Plan a reward trip or schedule yourself a massage or pedicure after a week of healthy choices
21) Tell yourself that there is room for "fun" foods because you eat them in moderation
22) Plan ahead for the "fun" foods at gatherings, birthday parties, etc and just eat a little lighter for the meals and snacks before or after the "fun" foods.
23) Always keep the snacks and meals in place regardless of what "fun" food is coming up. You will eat less of the "fun" stuff if you don't go in starving.
24) Remind yourself that you have made a permanent lifestyle change to yourself to respect yourself when making food choices. Accept that we are human and that we are not perfect and give yourself the right not to be perfect and be human.
25) Enjoy the freedom of choice! Remind yourself that you always have a choice and you choose to be healthy!
Friday, March 7, 2008
Quiet time: When and where will you find yours?
With the increasing popularity of things like yoga, meditation groups and self-help books on this topic, we as a society are more aware of the need for daily quiet time and how essential it is to our peace and sanity. Quiet time allows us to clear our thoughts, re-evaluate how we want to feel and allows us to be more productive with the rest of the time we spend busily accomplishing tasks and going from one place to the next. So often we get stuck in feeling how we are feeling and not liking that feeling but we forget to take the time to "go within" and ask ourselves how we would prefer to feel. Giving ourselves that choice allows us to open up to a sense of freedom and exploration and puts us back in control of ourselves and how we operate. When we notice ourselves going down the path of moodiness or "the whole world is against me" feeling is around, allow that to be a cue to set aside any length of time to make a change.
Tips for finding quiet time for yourself:
1) It doesn't have to be quiet to be quiet time
-With screaming kids or even in a busy work environment we can still use focal points to bring you back into your head. Think of journaling or even just picking a place on your computer (relaxing screen saver) or a spot on your wall or desk to focus in on. At home, pick the first color that comes to your mind and as you look around the room look for other things that are that color only and notice how your senses (touch, smell, hearing, feeling) expand as you become more aware of being in that moment.
2) Don't be judgemental about length or quality of quiet time
-It may be one minute, 30 minutes, or a split second but it is all useful and it all counts. Give yourself a goal or a choice of feeling more relaxed, more happy or at peace with each bit of quiet time you give yourself. Each time you look into the mirror practice smiling with your eyes and letting them crinkle.
3) Look to nature
-Try just looking out of your window at a tree and noticing its natural symmetry, watch its branches blow in the breeze. Watch for birds to fly by or look up at clouds and look for shapes just like your imagination would let you enjoy as a child. Take a different route when running errands or on your daily commute and get "lost" in looking for things you may have not noticed before. Take a different street and be observant of others who seem to be enjoying the day. Take note, sometimes just people watching can be an observatory form of meditation and quieting the mind. Let your mind make up stories for who you think they are and what you think they might be passionate about.
4) For the busiest of people, find quiet time while involved in daily tasks
-When washing the dishes, be in the moment of washing the dishes; pay attention to the soap and foam and the rhythym or sound the noise makes. When folding clothes, notice the feel and texture of the fabric and listen to relaxing or upbeat music. When doing computer work, put a picture or motivational quote that you have written that makes you smile as you take that energy with you into your work. While running errands around town, take 3 conscious deep breaths at traffic lights and practice being in the moment by genuinely expressing interest in how the cashier or bank teller is doing.
5) Forget needing a reason for quiet time
-You and your sanity are worth it! You don't need to earn or prove it and it is the quickest most effective way to change your mood. Pay attention to yourself and enjoy how relaxed and centered and clear you feel as you make time for yourself--enjoy!
Tips for finding quiet time for yourself:
1) It doesn't have to be quiet to be quiet time
-With screaming kids or even in a busy work environment we can still use focal points to bring you back into your head. Think of journaling or even just picking a place on your computer (relaxing screen saver) or a spot on your wall or desk to focus in on. At home, pick the first color that comes to your mind and as you look around the room look for other things that are that color only and notice how your senses (touch, smell, hearing, feeling) expand as you become more aware of being in that moment.
2) Don't be judgemental about length or quality of quiet time
-It may be one minute, 30 minutes, or a split second but it is all useful and it all counts. Give yourself a goal or a choice of feeling more relaxed, more happy or at peace with each bit of quiet time you give yourself. Each time you look into the mirror practice smiling with your eyes and letting them crinkle.
3) Look to nature
-Try just looking out of your window at a tree and noticing its natural symmetry, watch its branches blow in the breeze. Watch for birds to fly by or look up at clouds and look for shapes just like your imagination would let you enjoy as a child. Take a different route when running errands or on your daily commute and get "lost" in looking for things you may have not noticed before. Take a different street and be observant of others who seem to be enjoying the day. Take note, sometimes just people watching can be an observatory form of meditation and quieting the mind. Let your mind make up stories for who you think they are and what you think they might be passionate about.
4) For the busiest of people, find quiet time while involved in daily tasks
-When washing the dishes, be in the moment of washing the dishes; pay attention to the soap and foam and the rhythym or sound the noise makes. When folding clothes, notice the feel and texture of the fabric and listen to relaxing or upbeat music. When doing computer work, put a picture or motivational quote that you have written that makes you smile as you take that energy with you into your work. While running errands around town, take 3 conscious deep breaths at traffic lights and practice being in the moment by genuinely expressing interest in how the cashier or bank teller is doing.
5) Forget needing a reason for quiet time
-You and your sanity are worth it! You don't need to earn or prove it and it is the quickest most effective way to change your mood. Pay attention to yourself and enjoy how relaxed and centered and clear you feel as you make time for yourself--enjoy!
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