Day #237: Healthy Living Tips

I have been trying to be healthier lately. My brother recently started eating better and working out, which inspired me to do the same. He has been a huge help to me and has been encouraging me along the way. I have pretty much stopped eating sweets and candy. Which I used to eat ALL the time, especially at work. Eating is a stress reliever for me. When I am upset or stressed I eat junk food. As you can imagine, the ER is a HUGE stress trigger. Especially during this crazy flu season. 

I found a couple blogs (with some recommendations from my brother) that have inspired me to get healthy as well:

This girl was overweight in high school, a symptom of her low self-esteem. One day she started walking and found that it made her feel better. She was able to blow off steam in a healthy way. Now she tells her story on her blog and also includes healthy recipes and weight loss tips. 

BrianabolicA description of this blog, written by my brother, Brian:

"This guy gives a great blueprint on how he managed to lose 80 pounds (while packing on muscle, so he probably lost even more in fat) in a year without going on a strict diet, making resolutions or even doing that much cardio.

He mentions the "paleo diet," which basically consists of eating anything a caveman can hunt or find -- meats, fish, greens, vegetables, fruit, nuts and seeds. Nothing processed like bread or pasta. It's not a calorie-counting diet, not a fat-control diet. Guaranteed, if you generally eat this way, you'll cut carbs significantly.

This also ties into what I said about single-calorie foods. Here's a good rule of thumb: If a food is boxed or canned, it's likely processed and filled with unnatural ingredients made of carbs, sugar and sodium. Stay away from those. 

Overall, the idea is this: Cut carbs/sugar, add protein."

* * * * * The following is written by my journalist brother, Brian:

"Here's generally what I eat (though it sometimes varies with meal #4 and #5):

Meal #1: Scrambled eggs (no cholesterol), oatmeal, skim milk.
Meal #2: 100% whey protein shake (this is after my workout, but you can still drink these if you're not working out, great protein, little carbs... ask me if you want to know more)
Meal #3: Salad with diced chicken breast, cheddar jack cheese, 8-10 croutons and light ranch dressing. Also an apple or banana.
Meal #4: Either a peanut butter or turkey/roast beef sandwich with whole wheat bread, or boneless skinless chicken breast with a vegetable.
Meal #5: Sometimes I skip this meal, but if not, it's either a handful of nuts, a half-sandwich, yogurt, a piece of fruit or maybe some Wheat Thins.

The key is to not call it "breakfast, lunch and dinner." You need to spread out your food throughout the day into smaller, more frequent meals. That way your body won't turn excess calories into fat, your metabolism stays high and you won't experience hunger pains.

Oh, and I only drink water after the first meal. Don't even drink Diet Coke or Coke Zero. Caffeinated sodas will make you crave food." 

Yeah...I still drink Diet Coke. I can't help myself. I gave up sweets and sugar. If I give up Diet Coke too, I will become homicidal. Baby steps, right?

* * * * *

Brian's Rules of Thumb:

1) At the beginning of this, make a list of all the foods you like that are good for you. Think paleo diet above. Make that your grocery list. Live on those.

2) Have a cheat day once a week. Eat whatever you want, whenever you want (except baked goods, sweets and bad fast food the next 40 days!). This is how you handle your cravings and it gives you something to work toward every week.

3) Don't eat within 3-4 hours of going to bed. Try brushing your teeth and using mouthwash early so you feel less inclined to eat each night.

4) Eat a piece of fruit 30-60 minutes before dinner. The fiber will keep you from overeating.

5) Use smaller plates and silverware whenever possible. It keeps you from filling your plate past the amount you should be eating.

6) Keep all snacks away from your kitchen. If you still have some around, pack them into a box, tape it up 10 times and hide it. Don't touch any of it until you hit your target weight. If you absolutely have to eat something small, stick with fruit, vegetables or a handful of nuts.

7) Has to be mentioned... stay away from "100-calorie packs" or other packaged "diet" or "slim" goods you find at the store. These make their name by having "low fat" when they're still high on carbs. You don't want those!

8) Limit your red meat intake ... once every now and then isn't bad, but it's higher in cholesterol and generally has too much fat in it. For meat, stick with boneless skinless chicken, turkey and fish. These are usually very lean.

9) If you're out with friends at a restaurant, stick to a grilled chicken salad or something from the "Weight Watchers" menu... and this is key: Portion it out! Don't eat the whole thing! Control how much you eat, eat the rest later. And get water. 

I hope these tips help you out!! I know they definitely gave me some inspiration to get healthy!! 

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  1. I've been on a weight-loss journey with a couple of other bloggers... its tough but I've already lost a 1.5 pounds which is a definitely motivator to keep going! Your welcome to join us if you'd like!

  2. That brother of yours has some good advice. Stick with it. It will be worth it. I gave up a Diet Coke addiction. I was bad. Really bad. I had surgery and took my recovery time while I was on pain medication to get through the caffeine headaches. I feel so much better now that I've given it up and I think I crave sweets a lot less.


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