Welcome to the Middle Aged Diet
You are not a kid any more and becoming a senior is just around the corner. By now, you are monitoring, at least, one of the following: Blood pressure, blood sugar, or cholesterol levels. If not, you are using a prescription, or an herbal remedy, to deal with being borderline or worse.
Your doctor has told you to make some lifestyle adjustments, that don’t fit. You don’t like the diet options, don’t want to be on a prescription, and don’t have the time to stop working, to make healthy meals.
Remember when, we had time to park and eat at the local A&W drive-in. Now, everything is a drive-thru, and most of us have seen one drive-thru too many. Those days are gone, and if we want to live a quality life to the end, fast food is limited to salads. Fast food restaurants are not at fault for serving what is in demand. Fat, salt, and butter, are very popular ingredients to add, resulting in massive sales and consumption of food.
We can bring back the good old days by getting back to the basics. Our parents did consume fresh vegetables, fruit, hot cereal, cold cereal, and homemade soups. The biggest problem is our diets were compromised, for the convenience, and to save time. Our parents didn’t eat out nearly as much as we do.
Let’s say you have no choice, for lunch, and you must go out to eat. Your best option, instead of the local fast food restaurant, is the supermarket salad bar. Usually, there are a wide variety of prepared fruits and vegetables to choose from. This is also a great way to lower your eating expenses.
The local deli might seem like your next best option, but you should be eating grainy breads, if you order a sandwich. Lunchmeat is no longer a wise choice with nitrates and triglycerides, so vegetables, eggplant, or salmon are your best sandwich options. Turkey might be fine, if it is fresh and roasted by the deli. Tuna should only be consumed once a week due to the amount of mercury, within a serving. Some delis do have healthy specials, salads, and hot meals worth considering.
When eating at local restaurants, proceed with caution. With extra preparation there is more of a chance that salt, butter, and fat will be hidden in your food. If you feel you can trust the establishment, ask them about the item you want to order.
Lastly, read all your labels. Consume sodium, saturated fat, trans fats, and sugars with extreme caution. Make food at home, when possible, and drink plenty of water.
Paul Jerard is a co-owner and the director of Yoga teacher training at: Aura Wellness Center, in North Providence, RI. He has been a certified Master Yoga teacher since 1995. He is a master instructor of martial arts, with multiple Black Belts, four martial arts teaching credentials, and was recently inducted into the USA Martial Arts Hall of Fame. He teaches Yoga, martial arts, and fitness to children, adults, and seniors in the greater Providence area. Recently he wrote: Is Running a Yoga Business Right for You? For Yoga students, who may be considering a new career as a Yoga teacher. yoga-teacher-training.org/index.html
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The College Student?s Guide for EASY WEIGHT LOSS!
Weight loss is a hot topic among college students today, especially considering the fact that most college freshmen gain half a pound every week! Since the schedule of college students is almost always hectic, weight loss efforts are not a priority. With so little extra time it is impractical to join the latest diet fad or commit to sweating in the gym for hours at a time. Are all college students destined to grow outward with each passing year, or is there a simple way for them to reclaim a healthy figure? If you struggle with your own battle of the bulge, read on for five sure-fire ways to drop a few of those unwanted pounds, and more importantly learn how you can prevent packing them in the first place!
TIP #1: Burn it in the AM
What is the first thing you do when you wake each morning? Hit the snooze button for an extra ten minutes of sleep? What if I told you that taking those ten minutes to strap on your sneakers and walk briskly around campus would result in weight loss? It has been proven that aerobic activity done on an empty stomach forces your body to recruit energy from storage. This energy is stored in the form of fat on various parts of your body. Starting tomorrow take ten minutes out of your morning to walk briskly before breakfast. Do not sprint or try to walk as quickly as possible, simply walk at a pace that you could comfortably hold a conversation. This seemingly small activity, when done consistently, will produce surprising weight loss results!
TIP #2 Forget Your Late Night Snack
I know I am not the only one who enjoys eating a snack after dinner! Although comfort food seems to taste better right before bed, it is also more prone to stick with us when eaten late at night. It has been proven that not eating three hours before bed reduces fat storage throughout the night. If you go to bed at 10pm, finish eating for the day no later than 7pm. Once you have made this a habit you will be ecstatic over the long-term weight loss!
TIP #3 Kiss that Frappuccino Goodbye
What tastes better than a frothy, venti frappuccino smothered in whip cream and chocolate syrup? While blended coffee beverages have rapidly gained popularity with college students, their caloric tallies have been all but ignored. Whether you are an avid Starbucker, or only wander in for an occasional treat, it is important to know the truth about what you are drinking. The average Venti sized frappuccino weighs in at 530 calories. This staggering number equals 2.5 bagels, or one third of the recommended daily calories for an average woman. Not only is this an extreme amount of calories to be consumed in a beverage but the calories come purely from sugar, which is easily stored as fat. Next time you are in line at the coffee shop and find yourself eyeing a sugary beverage, redirect your attention to the tea selection, or stick with an old fashioned cup of coffee.
TIP #4 Fuel Your Fire
Have you ever tended a campfire? You probably remember continuously adding sticks and branches to keep the fire from running out of fuel. Your body’s metabolism is similar in its need for constant fuel. Eating a small meal every three hours is a great way to keep your metabolism high all day long. When your metabolism is high you burn more calories throughout the day and are less likely to store fat. Rather than eating 2 or 3 large meals a day, and allowing your ‘fire’ to go out, giving way to hunger pains, try eating a small meal every three hours and be amazed at your weight loss results.
TIP #5 Curb Your Carbs
I’m sure sometime in the past year you have found yourself subjected to the testimony of a converted ‘low-carb’ enthusiast. While these people may look great it is definitely not the right diet for everyone. Extreme fatigue, crankiness and downright impracticality are what make this diet a tough cookie to swallow. Cutting one or two carb-filled items out of your daily diet can make a huge difference in meeting weight loss goals. While I wouldn’t recommend throwing out your breadbasket entirely, consciously cutting carb-filled items out of your daily food intake is a great idea. If you normally have a sandwich for lunch make it open-faced, thus cutting out half of the bread. If you enjoy eating pasta for dinner reduce your pasta portion and add extra vegetables. These minor changes to your daily diet will prove themselves priceless when you step onto the scale!
It is you against the bulge, and now that you are armed with these 5 tips for easy weight loss, I am confident that you are going to win! Keep in mind that consistency is the key. The more effort that you put into implementing these 5 tips into your daily lifestyle the quicker the unwanted pounds will disappear! Want more information on college weight loss? Visit www.AvoidTheFreshman15.com today to download free information.
Diana Keuilian, Certified Personal Trainer, and author of "Avoid The Freshman Fifteen", has a proven method for avoiding college weight gain. Visit AvoidTheFreshman15.com to learn more. She is also the head Fitness Trainer for the nation’s leading online fitness site HitechPersonalFitness.com and board member of HitechTrainer.com
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