Workout and weight loss on wheels- yoga

Yoga doesn't require strenuous movements or heavy weights, rather a positive environment of mindfulness, focused deep breathing and stretching. We learn to connect with our bodies, silence the negative messages, and control our thoughts about eating. People are more in tune to their bodies and their needs which can result in weight loss. Changes in the body lead to changes in the mind, which changes behavior in both mind and body. The result is the ultimate change is the body's very shape and size. People avoid beating themselves up over diet slip-ups are more likely to return to the routine quicker. It's more effective to say 'I love you' to your body than "I hate you." Yoga reduces cortisol, a hormone that stimulates fat and carbohydrate metabolism which increases appetite. Yoga is not a competition and doesn't care about your physical condition, your age, your ability or disability. Yoga starts wherever you are and does not require standing.

Workout and weight loss on wheels- adapted sports

I just saw the movie "Wild." A woman leaves home on a journey of self- discovery after enduring a series of blows her life threw at her. Rather than "packing it in" she decided to "pack up" and hike the Pacific Crest Trail. She continually second guessed herself as to why she chose tis route but her determination outweighed her doubts. Instead of quitting she focused on each small part of the route and made the entire 1000 miles on foot. The great outdoors offer people with disabilities the same kind of opportunities as anyone else; though it may not be as obvious. Instead of listening to the little voice inside saying quit people who want to have a similar experience really can. Although the equipment used may be different as would be the choice of route, the journey is the same. Sports really change people's lives. According to "Disabled Sports USA" There are 45 different types of activities; find one.

Workout and weight loss on wheels- adapted sports

People who have sudden disabilities may think an active lifestyle is no longer possible. Not only is it possible to perform them but adapted sports are really growing in popularity. This is a wonderful means of losing weight, keep muscles toned, and a great way to get back into the game of life. Those who participate in a wheelchair sport know that that energy is burned very quickly. Although there are some difference in adapted and "regular" sports including equipment, rules, and number of teams available but the level of competition is just as high and victory is just as sweet. Throughout the year, there are competitions for all sorts of wheelchair sports. One example of an adapted sport team is the Palmyra Black Knights Sled Hockey. Rather then putting skates on their feet, they sit on a thing metal set that is attached to a blade. They are given two hockey sticks and must move the puck to the goal. Not only are the athletes competing but there is a sense of comradery that makes the experience even more meaningful. To locate adapted sports contact a local rehabilitation center or independent living center.

Workout and weight loss on wheels- the thyroid

The thyroid gland, which is above the Adam's apple, produces a hormone which regulates body temperature, metabolism, and heartbeat. Numerous things can go wrong which will effect, metabolism and weight. An underactive thyroid may result in fatigue and depression while an overactive thyroid may result in anxiety and jitteriness. Hyperthyroidism is likely to make you feel more hungry. Foods such as berries help due to their antioxidant content that keeps your immune system strong. Broccoli, cauliflower, kale, and cabbage help decrease the amount of thyroid hormone. Protein in meats or poultry will also help balance your weight due to hyperthyroidism. If the problem hasn't been detected bones will be effected. Therefore, dairy and fish are crucial foods to help thyroid problems. If the issue is hypothyroidism, the thyroid slows down and metabolism decreases. In this case weight is gained food intake should include milk, cheese, leafy green vegetables, fish, potatoes, etc. . .

Workout and weight loss on wheels- adapted cooking strategies

Thinking ahead is a crucial part of cooking process for anyone but especially if you have a disability. Keep in mind potential accidents to avoid. For example dropping a glass or spilling milk canbe real problems so do not rush the project and put ingredients in non-breakable containers. Split the recipe in to sections depending on the tasks. Open the refrigerator once instead of 10 times, have everything ready ahead of time. Access to common ingredients is important so make sure things so put things away that are rarely or never used. If standing for long times is a problem accept that and do not try to rush while cooking. That could lead to cuts, spills, burns or other long term issues. Be realistic about your physical stamina; have a stool nearby just in case. Whether it's cooking or cleaning or working or anything in life. Keep in mind one thing- it doesn't matter how long it takes to complete the job, how the task is accomplished, how many mistakes are made along the way, the number of tries it takes to get it right, what kind of help is needed.... it's the end result that counts.

Workout and weight loss on wheels- adapted cooking tools

One type of tools help people who have poor dexterity. Examples of difficulties would be peeling vegetables; picking up spaghetti and salad; and holding utensils to put food in one's mouth. A second area helps people with weaknesses in arm strength. Examples of some difficulties would be with opening cans, and bottles; pouring liquid content out of large containers; and grating and/or chopping foods. Another difficulty for people who use wheelchairs can be reaching up high or down low. Wall cabinets come to mind immediately as an example of this. It is helpful to have a counter top on wheels to store all items that are out of reach. Stove nobs and long counters require the person to stand up so you just need a reacher that adds length to your reach. For this you can use anything that gives length, a spoon handle, a ruler, a yard stick etc. There are many gadgets to purchase but people also create their own at minimum to no cost.

Workout on wheels- barriers/solutions

There's never a problem without a solution. Here's a few typical ones: No time- get up earlier* switch a household task with spouse. Embarrassed to exercise in public- most people will admire you* join a class and people will be in the same situation. Not reaching goals-don't overlook walking at home and work* document then compare what you've done and you'll see progress; Too busy at work- enlist co-worker to encourage you* walk at lunch time; Hungry during day- keep healthy snacks available* is it hunger or habit? Negative self-talk-you're doing the best you can* one re-laps is ok; You eat big dinners-put fork down between bites* chew slowly pause between bites* do nothing but eat* tell stories at the table; You're not motivated- find a partner* exercise while watching tv; Negative self-talk<"I'll never be able to lose weight." "I'll never eat another French fry." "I can't control my appetite." I'm a horrible person." "I'm doomed to be fat forever."

Workout and weight loss on wheels- benefits of exercise

What impact does working out have on the body? Mortality- For people 30% overweight they have a 35%chance of dying sooner. The heavier you are the more susceptible you are to diseases. Cancer- Certain ones can stem from a high fat low fiber intake and a sedentary lifestyle. Heart disease- losing weight lowers the amount of bad cholesterol that clogs the arteries; the heart must work harder. Diabetes- diseased cells multiply faster, Gallbladder- the rate of gallstones increases. Osteoarthritis- Extra weight puts more pressure on the joints. Every 10 pounds adds 40 pounds of pressure. Sleep problems- If you're overweight you are awake more and more tired during the day. Psychological problems- such as depression are serious results of weight gain.

Workout and weight loss on wheels- documentation

One very effective strategy for workout and weight loss is to monitor yourself- both your food intake and your daily exercise. The monitor form could be as simple or complex as you would like it to be. Just take a piece of paper and make a chart: Time, description, place, and calories. Then on the bottom put total calories from snacks and total daily calories. If you want to track more things add: 1) amount of time you walked today 2) if you've eaten food from the 5 food groups 3)daily physical activity 4)eating patterns 5) daily caloric goal 6) food intake 7) eat on a planned schedule 8) eat while in one place 9) leave some food on plate 10) put fork down between bites 11) measure portions 12) negative self- talk 13) counter with positive thoughts 14) shop on a full stomach 15) stick to the list 16) park shopping cart at end of aisle 17) park car far from the store 18) 2-3 servings from milk/meat group 19) discuss weight loss program with family 20) read food labels 21) Leave the table after eating 22) not eat food from others plates 23) counter internal attitude traps 24) physical activity to reduce stresses 25) Avoid negative words ("never" "always") when making goals 26) avoid fattening snacks. 27) 2-4 servings from the fruit group 28) triggers resulting in eating fatty snacks 29) 6-11 servings from the bread group 30) 2-4 serving from the vegetable group

Workout and weight loss on wheels- physical activity & yoga

At least 1/3 of the weight loss equation is just being active. This can be a simple 30 minutes of activity that you actually do without thinking. For example going up and downstairs to get things from your basement or the bedrooms, running the vacuum cleaner or cleaning the bathroom all count. Of course they do not burn as many calories as do rock climbing (500-700),cycling (700) running (700) rollerblading (500), playing basketball (288), swimming (360), or tennis (300). But all that's required is doing something regularly. Yoga is a good physical activity for people who have physical challenges. It is based on body poses and deep breathing Although it does not burn quite as many calories as using the nautilus it does take off extra pounds. Yoga gives that bind-body connection so if you want to change you lifestyle, how you think about food, and destructive eating patterns, yoga will help by increasing awareness.

Workout and weight loss on wheels- eating patterns

One way of not gaining extra weight is to bring full awareness to your eating. Make a chart and write down your eating patterns. This can be a useful way to shed light on this area. On the top row write Description (of what you eat). My eating patterns. Changes that need to occur. On the left side (vertically) write foods activity and feelings. What follows is an easy explanation of the chart. Time- When do you eat? Most people eat less at breakfast and lunch but more at dinner and then a snack. Amount- How much do you eat? Most people don't think about how much they waste and can avoid completely. Foods- What do you eat? Most people don't think realize that a lot of things can be substituted to foods with fewer calories. Substitution are based on the taste for example rather than adding sugar, substitute it with a sweet fruit. The next monitoring sheet will be discussed in detail, it is just a more complex way to gain awareness.

Workout and weight loss on wheels- support

A support partner can make exercise more enjoyable. Choose the person wisely, make sure that (s)he understands your needs and goals because if not it will just create problems. You need a good balance between firmness and compassion. That means you can't say "one day off won't hurt" because that could lead to straying from the routine. Criticism must be constructive not nasty, but the person should be there for you when you need a friend. The person must be genuinely interested in helping or they and you won't be dedication to reach the goal. Therefore the ideal partner is someone who is in the same situation- wanting to lose weight. Family members are often not the route to go for many reasons. It's your project so it's ultimately up to you to succeed.

Workout and weight loss on wheels- why exercise

Exercise boosts metabolic rate 20%- Much of the food you digest becomes muscle so your burning more calories. You gain cardiorespiratory- your body doesn't have to work as hard to function properly. You increase strength and flexibility of arms and legs. Exercise stimulates the immune system- so you are less likely to attract diseases. Decreases risk of diabetes- cells are better able to use any available insulin, a hormone that helps the body use glucose for energy. When your muscles contract during exercise, it stimulates another mechanism that allows cells to take up glucose and use it for energy whether insulin. It decreases breast colon risk by 50%. Exercise helps to control the physiologic response to an event and controls thought patterns, using them to your advantage. Exercise can result in cognitive restructuring- it is possible to actually think in a more healthy way due to re-firing of neurons in the brain.

Workout and weight loss on wheels- household activity

Physical exercise is 1/3 of the weight loss equation. It is often frowned upon but it does not have to be treated this way. Although rock climbing (500),swimming (500-700)and cycling (400) burn a lot, just cleaning the house counts too. Consider these activities you do not have to change your daily schedule for. Vacuuming and mopping the floor 1/2 hour (85), clearing the table & washing dishes 1/2 hour (51), running with children for 1 hour (272). You can buy a step counter and set walking goals that gradually increase if your really serious but 1/2 hour of walking a day, whether that is outside, to and from your car in the parking lot, or taking out the dog burns 60-70 calories. If you are still less than excited about exercise give some attention to your barriers and consider the flip side. It is also important to check with your doctor before you begin a regular regimen because a heart condition, chest pains, dizziness, joint problems, certain drugs may limit your readiness to exercise.

Workout and weight loss on wheels - emotional eating

People start weight loss programs because their weight is affecting their quality of life; the way they think about things. Attitude can be measured by a "Quality of Life Review." It is important to recognize that the importance of the journey are not just based on the amount of weight you lose but also mood, self esteem, confidence, energy, health issues, appearance, socialization, recreation and physical activity, eating habits, and body image. A person rates their level of satisfaction in these areas from #1 extremely dissatisfied to #9 extremely satisfied. Overeating is often a symptom of a bigger problem that is usually due to a psychological reason. If the issue is written down in a journal, discussed with another, or explored in counseling the result may be surprising. It should be substituted with another activity that is meaningful and keeps one's mind off of reaching in the refrigerator. Doing volunteer work is a wonderful distraction to eating and it reminds a person of how lucky they are. Helping another helps oneself.

Workout and weight loss on wheels- eating out

Here are some concerns and suggestions for eating in a restaurant: 1) Choose a place that offers healthy food options on the menu. 2) Don’t go to buffets because you will be that much harder to stop. 3) Don’t drink soda, it’s mostly sugar will make you gain weight. 4) Don’t eat dessert since that is extra calories which means extra weight. 5) Order a salad before your meal since that will make you a little full. 6) Eat soup before your meal since that is mostly water and will fill you up. 7) Don’t eat rolls, if you do it is best if they are whole wheat. 8) Do not eat all of your meal, divide serving in half and take some home. 9) Eat slowly and order sides rather than a large entrée. 10) Order your vegetables steamed, grilled, roasted or baked.

Workout and weight loss on wheels- teaching others.

Since sharing & learning is what it's all about. Writing this blog is the best way I know to really comprehend what I'm learning and share with others. I'd also like to offer a program to discuss simple weight loss strategies that I think will work; I would call it "Peeling off Pounds." Everything I read about and believe will be discussed with others who want to try the journey with me. I'd also like to learn other people's strategies. Unlike other programs it will mostly be done via email since local people who have disabilities may have difficulty traveling to a meeting location. This will start with worksheets and eventually this blog. I will ask people to answer the open ended questions after each lesson and then feedback on blog entries. I hope they will write replies. Then we will discuss them page by page. The most important aspect will be journaling. People will become more aware of the what, when, why, and how of eating. They will learn simple ways to track their food. I hope people will give this idea a try..the only thing they have to lose is their weight.

Workout and weight loss on wheels - balance

Balance is an important concept in most of life. You want to balance your professional and personal life. You want to balance your check book. So now let's look at energy balance. That is the amount of calories the body burns versus the amount of calories the body gets. The body breaks down calories from proteins into amino acids that are used in chemical reactions, communication between cells, or moving molecules. The body breaks down calories from carbohydrates into glucose that enters cells through the circulatory system and some excess is stored in the liver. The body breaks down calories from fat into fatty acids, which can travel in the blood and be captured by hungry cells. Excess are called triglycerides and stored in fat cells, which have unlimited capacity. The good news is that energy is food can't be stored just replenished, and therefore we must continually eat. The bad news is fat cells have an unlimited storage capacity so the excess really builds up. Most Americans consume 500 - 700 extra calories per day.

Workout and weight loss on wheels-age matters

Once we age, the body changes and we must eat and exercise accordingly. In general our metabolism decreases, we can't burn calories as easily so therefore we shouldn't eat the same types of fattening foods. 35+ years old - wrinkles form after tissue loosens and sun does damage. Our body produces less collagen and elastin, which makes up the support tissue of the skin. Weight lifting can develop the shape of your muscles and fill out into the skin from the underside. 40+ years old- bones lack enough calcium to renew themselves and become thinner partly due to menopause. They become brittle and break more easily. Foods with calcium and fiber are recommended (sardines, spinach, and green vegetables). Weight bearing exercises are suggested. 50-70+ years old This is when the bulk of problems may arise as well as skin (gets dryer so apply moisturizer) teeth (gums weaken) and psychological problems. The body lacks nutrients such as calcium and vitamins B12 and D so eat foods like cereals, bread, & milk products help. The body needs adequate fiber, vitamins, minerals, protein and carbohydrate. Among other things decrease red meat sugar, saturated fats, sodium and increase whole foods. Exercise must be split into just a single category just days a week- rest in between.

Workout and weight loss on wheels- readiness

If you decide to accept the journey to lose weight this will be a major overhaul of your life. So here are some points to ponder: * Can you make changes that will fit your routine? * Can you stick with the program long enough? * Can you make a commitment to keep records? * Can you increase your physical activity? * Can you overcome the temptations?* Can you get support? Now look at how to make changes: 1) Learn about the root of the problem, 2) analyze past eating habits, 3) Rely on supportive people, 4) Don’t be surrounded by tempting foods, 5) A food journal helps you make the connection because if forces you to be accountable. Personally I find that #4 works best for me. Eventually I hope to have willpower to resist edible temptations.

Workout and weight loss on wheels- impact of exercixe

Here are the impacts of exercise has on the body: Heart disease- Strengthens heart, lowers blood pressure, helps maintain a good weight, reduces bad cholesterol, increases muscular function and improves body’s ability to take in and use oxygen. Cancer- Physical activity lowers the risk of cancer by preventing obesity, reducing inflammation and hormone and improves insulin resistance and immune system function. Gallbladder disease- Gallstones develop when bile, cholesterol, calcium salts come together to form a mass in the gallbladder, the organ that stores bile. Physical activity makes the gut move more rapidly and reduces levels of fatty substances which help in development of gallstones. Diabetes-Exercise is one of the fastest and most powerful ways to lower your insulin and leptin resistance. (Leptin tells your body it's full.) It is an effective way to regain insulin sensitivity. Sleep problems- Exercise triggers an increase in body temperature and promotes falling asleep. Psychological problems- It decreases depression and anxiety by releasing feel good brain chemicals (neurotransmitters and endorphins).

Workout and weight loss on wheels- recommeded foods

Why eat berries and apples on a daily basis? Let's start with apples. One medium size apple is only 95 calories and makes up half of the daily requirement of fruit. They are a good source of Vitamin C (boosts immune system). They help prevent LDL cholesterol from inhibiting inflammation. They lower cholesterol levels. They lower diabetes and finally if eaten before working out may boost your exercise endurance by making oxygen more available to the lungs. Now let's look at berries. They have been shown to decrease mental decline, help manage diabetes, decrease the chance of developing Parkinson's and heart disease, and help to clean up the damaging build up of toxins in the body. Therefore, if a food is tasty and does a body that much good, why not include it in your daily food regiment?

Workout and weight loss on wheels- doing it yourself

I met someone who seems to think the same as me on the issues of workouts and weight loss. It's hard to maintain progress but it's not necessary to have an expert to help you. The most important inspiration is another person who has the same goal and the same physical limitations. We talked about supporting each other, I am sure that is the best medicine. We won't go broke just "being there" for each other and we will succeed more than we ever did as individuals. I will suggest that we start by writing down all the things we ate each day for a week and everything we did that could remotely be considered exercise. Eventually we will each surprise ourselves and actually enjoy the process rather than see it as an undesirable burden. After repeating something for 21 days a person becomes accustomed to something. That is the philosophy behind the "The 21 Day Fix" but if someone decides they will enjoy something they will not see it as a drudgery. Especially if one notices desired results- weight loss.

Workout and weight loss on wheels- it is not easy

It is very hard for a person with a pretty severe disability to lose weight. "Since eating is one of the things I can control then why should I give it up?" (Is what I sometimes think). Then I consider the full picture and remember seeing people in wheelchairs who really let themselves go. Not only did they acquire diabetes but their muscles atrophied. Muscles that aren't being used so they just shut down and stopped working altogether. I then ask myself if I want to be in their shoes (often their shoes weren't worn) because their immediate gratification lead to serious long term problems of depression and poor quality of life. That's why I am taking the time to find realistic ways to exercise and lose weight. I'm exploring seasonings so foods won't taste bland and I am going to do workout regularly. Sure it will not be easy or fun but it will be worth it. I am trying to think of ways to motivate others who are in my "shoes."

Workout and weight loss on wheels- seasonings

Let's look at seasonings. I think this is the easiest and most effective way to maintain weight loss. Many typical "diet foods" are either less tasty, call for reduced fat, or both. I would not choose avocado, brussel sprouts, and quinoa over eating a hamburger, fries and shake. However, once I become accustomed to what spices can be added to improve taste I will be willing to try them. Basil is good for tomatoes, pasta, chicken, shellfish; Chili powder is good for bean or meat stews, soups; Caraway- cooked vegetables; chivesis good for sauces, soups, baked potatoes, salads, omelets, meat; cilantro is good for rice, beans, fish, poultry, salad; dillis good for seafood, chicken, yogurt, cucumbers, green beans, tomatoes, potatoes, beets; oreganois good for meat, poultry; paprika is good for Spanish dishes, potatoes, soups, stews, baked fish, salad dressings; rosemaryis good for mushrooms, roasted potatoes, stuffing, ripe melon, grilled meats; sageis good for poultry stuffing, chicken, duck, pork, eggplant, soups; tarragon is good for chicken, veal, fish, eggs, mushrooms, carrots; thyme is good for fish, shellfish, poultry, tomatoes, beans, eggplant, mushrooms, potatoes, and summer squash. Another option is to combine more flavorful foods with less tasty ones such as salsa with salad.

Workout and weight loss on wheels- a food journal

A Diet Diary is a good way to monitor both parts of your weight loss work. It doesn't have to be a time consuming activity and you don't need to continue it forever but it has been shown to improve results. In terms of weight loss just make four columns and jot down 2 or 3 words to answer the following: When are you eating? Where are you eating? What are you eating? Why are you eating? The answers will offer insight in many areas. 1. Are you eating too often? In this case you need to find an alternative activity. 2. Are you eating at restaurants or at red traffic lights? Bring healthy food to work. 3. What is going in your mouth? Be aware of your food choices 4. Are you eating during mealtimes? Many people eat due to negative emotions. In terms of physical activity make three columns and write down the date, time, and activity. The results of this diet diary may really surprise you and help to achieve you goal.

Workout and weight loss on wheels- some myths

Are you ready to lose weight? Here are some perceived obstacles to challenge. The foods will be less tasty. You'll feel hungry and irritable. Constant effort will be required. Exercise will take too much effort. You won't be able to go out drinking with friends. Now turn these "problems" around and find solutions for them. 1.Taste doesn't have to be an issue, here are options- try flavorful recipes suggested by experts; substitute some ingredients in your recipes with others that are less fattening; add seasonings to spice up the less tasty foods. 2.Hunger doesn't have to be an issue, here's why. You are advised to eat smaller portions, however, you are also advised to eat more often so you won't have a chance to be hungry. You are also advised to drink 4-8 glasses of water a day. Having one before eating fills you up; so does many healthy foods. 3. Constant effort will not always feel that way. 4. Exercise doesn't have to be a bad word. You can fit it into your schedule. Walk up the stairs instead of taking the elevator and watch television or listen to music while working out. 5.Restaurant eating many offer healthy food options; only eat half and take the rest home; don't eat dinner rolls, don't eat dessert.

Workout and weight loss on wheels- healthy snacks

Start by making yourself healthy snacks then do the following. 1)Slowly say no to fried, salty, sugary, and processed foods. 2)Tell yourself "you will lose weight" because attitude is half the battle. 3)Replace some of your usual unhealthy snack foods with vegetable and fruits. Here are 7 suggestions when you do get hungry: A) Peanut butter over a triscuit (protein, fat); B)string cheese and ham slices (calcium, protein); C) dried fruits and nuts (antioxidants); D) low fat cottage cheese and apple slices(protein, calcium, fiber); E) pita crisps with shredded cheese(protein, fat, fiber); F)yogurt (high calcium); G)sliced cucumber with low fat dressing (high fiber). If these don't taste good after trying them more than once, find something else. Let's reprogram our minds to "think thin."

Workout and weight loss on wheels- "...but I use a wheelchair."

Here are some exercises people with disabilities can do if they have physical limits: Curls- Put your hands to the sides of your wheelchair and lift weights. This is good for biceps. Side raises- Put you arms out to the sides of your wheelchair and lift the weights up to your shoulders. This is good for the core muscles. Front raises- Put your arms in front of you and lift the weights to eye level. This is good for the triceps. Overhead press- Lift the weights to shoulder level OR grab a barbell and lift it behind your head. This is good for your shoulder and back. Sit ups- Lay on the floor and push up you entire torso. This is good for abdominal muscles. Stretches- make sure you do them before and after your exercises. Squats- Hold on to something sturdy such as the sink and bend your legs. This is good for calf muscles, hamstrings, and thighs.

Workout and weight loss on wheels- soup

Lately I've eaten a lot of home made soup. I think this is the best meal, by far, for those who want to lose weight. Here's why: 1) It's easy to prepare, you can start a crock pot in the morning and it's ready when you get home. 2)It's very healthy, Vegetable - based soups are high in key vitamins, minerals fiber, and minerals but low calories. 3) Soup fills us up due to the water content, therefore we eat less of the rest of the meal. 4) Soups that have a base of leeks, onions and celery are also particularly high in potassium. Potassium helps to rid the body of excess fluid which makes us feel lighter and leaner. 5) Soup can be a simple meal addition - a way to ensure that the family gets all of their vegetables and nutrition; a filling afternoon snack or an entire lunch or light evening meal, especially when beans, potato or sweet potato are the base providing heavier carbs as well as chicken, lean sausage or some mincemeat for protein. 6) It is important to remember that rice, noodles, legumes and pasta do add considerable carbohydrates and calories to your soup and are likely to offer weight loss benefits. 7) Soup helps to keep your total calorie intake low, while the bulk prevents you from feeling hungry as you might if you ate replacement shakes.

Workout and weight loss on wheels- fat

Let's look at fat; most people think fat in foods is bad. Excessive saturated fat (meat, cheese, butter)and hydrogenated fats (margarine, vegetable shortening)can raise you risk of heart disease and cancer. So it is important to find substitutes, eat low fat, or eat less. However, fats are useful for the following reasons: 1. They make chemical compounds that the body needs. 2. They help the body absorb those compounds and improve the healthy impact of eggs, poultry, cereals, vegetable oils, baked goods, and margarine. 3. They comprise part of the cells and cell membrane. 4. They are a reserve source of energy for the body. 5. They can help reduce cholesterol and protect against heart disease. 5. Omega 3 in fish can curb stiffness, lower depression, develop the mind and sight in infants, lowers inflammation, reduce ADHD symptoms, and more. Two meals of either salmon, mackerel, or tuna will give you a sufficient dose of omega 3's. Also canola oil, broccoli, cantaloupe, kidney beans, spinach, will do that for you. Excessive saturated fat (meat, cheese, butter)and hydrogenated fats (margarine, vegetable shortening)can raise you risk of heart disease and cancer. So find substitutes, eat low fat, or eat less.

Workout and weight loss on wheels- proteins and carbohydrates

Let's explore protein and carbohydrates. Protein you should eat 2-3 servings daily. It's the base of about half of our cells, including muscle, skin, hair and nails. This substance is in such as chicken, beef, lamb, fish, beans, nuts, and more. Upon swallowing (digestion)they release amino acid. Once inside the body, they make new proteins like enzymes and hormones. Sometimes they are used as an energy source. It shouldn't be hard to find ones that taste good for you. 60% of your food should be from carbohydrates. Also known as starches, you should eat 6-11 servings daily. Carbs contribute to your energy, some more than others, but the majority become glucose. The brain totally depends on this to function. They can also protect you from diseases such as Type 2 diabetes, cardiovascular disease and obesity. Fruits, milk, vegetables and whole grains contain carbohydrates. They can be broken down into complex and simple. Complex carbs are whole-grain foods, beans, oatmeal, nuts and seeds, brown rice, popcorn and most vegetables, they are full of fiber. Simple carbohydrates are less healthy but reach your body quicker. Ideally these food should be eaten at lunch not dinner.

Workout and weight loss on wheels- sweet but evil

Sugar does nothing sweet to your body. This food contains many calories but has no nutrients. Tooth decay is far from the only evil. Once digested, it is broken down into glucose and fructose, these useless substances sit in the liver. Too much makes the blood toxic but sugar also increases the risk of cardiovascular disease, cancer, type II diabetes and more. Obesity is a very common consequence; here's why. Too much sugar inhibits the serotonin in the body and blocks the production of leptin. Both of these harmful effects tell the body “keep eating I’m not full yet." Since the brain can never get enough of it, it creates an addiction. Your brain directs your body to start storing glucose as belly fat. A third danger is pancreas has pumped out so much insulin that your cells have become resistant; all the glucose just floats in your bloodstream, causing pre-diabetes or, eventually, full-force diabetes. Artificial sweeteners or substitutes are an option. Acesulfame K, aspartame, saccharin and sucralose are options. Healthy substitutes are honey, raisins, applesauce, cinnamon, dates, grapefruit, bananas, apricots, orange juice, and molasses.

Workout and weight loss on wheels- breakfast

Breakfast is the most important meal of the day. Many studies have been conducted to prove this statement. After sleeping for 7-8 hours, our bodies need the nutrients to kick-start the day. Proteins. such as eggs, cheese, and meats should be important elements of a breakfast. They get our bodies working for the rest of the day. Fiber, such as found in cereals, is very important also. They aid in digestion of our foods. Apples and berries are good additions to a breakfast to help clean out our systems. Too often people are rushed in the mornings and choose to skip breakfast; however, you will have more energy and get things accomplished if you allow the time to energize your body with a good breakfast. Sugary breakfasts are not recommended. If you are accustomed to skipping this meal, I would suggest that you conduct an experiment. For three days eat a wholesome breakfast; then skip breakfast the next 3 days. See how you feel and how you respond to the day's activities in both instances.

Workout and weight loss on wheels- salt

Salt, and flour have been called the 3 "evils." You may be thinking "but they're in almost everything, I can't imagine excluding them in my diet." It is important to decrease the intake of these three ingredients; here's why: Regarding salt- Salt is 40% sodium and that attracts and holds water. Extra sodium causes fluid retention and adds to increases blood volume, and that makes your heart work harder. The retained water in the body strains kidneys adds pounds so salt makes dieting harder. Most of the salt we digest (80%) is hidden in our foods. It is recommended that we eat less than 1 teaspoon of sodium a day. Benefits- Sodium helps regulate blood pressure and is good for proper nerve and muscle function. Regarding flour It offers no nutrition as a result the body turns to its own bones and tissues in an effort to access the nutrients needed for digestion. Also the manufacturer is forced to add some tiny amounts of iron, calcium, calcium, vitamins B and D. White flour leading to upset body chemistry and resulting in degenerative diseases and obesity. It is strongly suggested that you change to the whole wheat version. Sugar is so detrimental that it will have its own entry.

Workout and weight loss on wheels- water

Water is my drink of choice, I sometimes call myself an "aquaholic" so drinking before meals will not be much of a hardship. I absolutely despise soda; that alone is a huge challenge for many dieters; people drink soda like water. It is nice to know that there are so many benefits to drinking water. Fluid losses occur on a regular basis, from skin evaporation, breathing, urine, and stool, therefore, daily replacement is crucial in order to have good health. The body is composed of about 60% water. Water is necessary for saliva creation, digestion, absorption, circulation, transportation of nutrients, and maintenance of body temperature. The brain tells the kidneys how much water to excrete as urine or hold on to for other processes. Food with high water content tends to look larger, its higher volume requires more chewing, and it is absorbed more slowly by the body, which helps you feel full, this is called "volumetrics." Cells that don't maintain their balance of fluids and electrolytes will shrivel, that can result in muscle fatigue so they won't work as well. It is important to replace sweat with water when exercising. The skin contains plenty of water, dehydration makes your skin look more dry and wrinkled once you are adequately hydrated, the kidneys take over and excrete excess fluids. When the body is not getting enough fluids, urine concentration, color, and odor increases because the kidneys trap extra fluid for bodily functions. If you chronically drink too little the body is at higher risk for kidney stones, high blood pressure and cancer. Adequate hydration keeps things flowing along your gastrointestinal tract and prevents constipation. Water and fiber keeps the bowls functioning correctly.

Workout and weight loss on wheels- 10 healthy foods

Ten of the top foods for the health conscious people: Lemons- Just one has 100%+ of daily intake of vitamin C, increase "good" cholesterol, strengthen bones, inhibits the growth of cancer cells, and act as an anti- inflammatory. Broccoli -Just one stalk has 100%+ of vitamin K requirement, 200% of vitamin C and helps resist cancers. Dark Chocolate- Just 1/4 oz daily reduces blood pressure; cocoa powder reduces "bad" LDL cholesterol and increase "good" HDL levels. Potatoes- A two oz sweet potato has 8 times the amount of cancer-fighting and immune-boosting vitamin A needed daily. Spinach- It has 2 immune-boosting antioxidants; good for eye health. It is also one of the most effective cancer veggies. Walnuts- Contain the most omega-3 fatty acids, which lowers cholesterol, to improve mood, fight cancer, protect against sun damage and will regulate sleep. Avocado- Filled with healthy fats that lower cholesterol by 22%. Just one has over half the fiber you need a day which reduces heart disease. Garlic-is a powerful disease fighter that can inhibit the growth of bacteria and a compound within it lowers cholesterol and blood-pressure. Beans- Just one serving 4 times a week lowers heart disease risk by 22% and cancer. Salmon-Omega-3 fatty acids, which reduces depression, heart disease, cancer, and helps memory loss.

Workout and weight loss on wheels- going deeper

Hunger isn't the only reason we eat, people who are overweight almost always have a deeper issue. Food is used to mask the real problem, this is called emotional eating. This may be due to habit, boredom, stress, temptation, socialization, depression, and procrastination. You must identify the reason and replace eating with a healthier option. Find something meaningful to pass the time and you can eliminate other causes. If you're eating to delay doing something, realize that thing will not go away by filling your stomach. Weight loss setback is a common cause of overeating. If you aren't reaching your goal it may be tempting to just do the opposite and gorge. It is important to learn to be aware, confront find coping methods, problem-solve. One suggestion is to do this entire project with someone else; then you can support each other. The reasons you are overweight is the first question to answer in your quest to lose weight.

Workout and weight loss on wheels - smoothies

Including a healthy smoothies n your diet help with your weight loss goal. I spent hours sifting through drinks in order to choose those that have minimal ingredients and would do the most good for my body. Committed dieters require you to count calories so that 35-50% of your daily is fiber- fruits and vegetable daily. That is difficult through solid foods, but a vegetable smoothies ensures that you reach that fiber goal. Smoothies give you extra energy as you proceed through the day since the foods are not empty calories (as in chips and candy bars). Eating a smoothie will help you lose the weight; you feel full therefore you eat less. The ingredients are very nutritious so your immune system will be given a boost, heart rate will improve, other organs will be given a new lease on life. Fiber has never tasted better because sweet items such as honey and mango are combined with kale and beans. Busy people often skip breakfast but if you have a smoothie then you have the first meal of the day.

Workout and weight loss on wheels- anerobic exercise

Fitness is the other part of weight loss. There are 3 types of exercises based on their goal: Aerobic exercises, increase cardiovascular muscles. Examples are cycling, swimming, walking, rowing, or running. Anaerobic exercises, increase short term strength. Examples are weight training, functional training or sprinting, Flexibility exercises, increases lung capacity. Examples are stretching, range of motion of muscles and joints. Exercise helps the heart do less work to oxygenate the muscles, increases blood flow to the muscles. Deep breathing helps the development of the heart and lungs. People who are in a wheelchair most of the day may lead to discomfort, painful, and muscles that haven't been used. Try to keep the body moving as much as possible; let the wheelchair be part of your fitness program. If you don't use your muscles they will stop working and you will gain weight.

Workout and weight loss on wheels- portions

One crucial step to losing weight is regulating portion. Below are some guidelines: Grains 6-11 servings (1 slice bread 1/2 bagel or bun 1/2c cereal) fruits & veggies 5-9 servings (1/2c raw, 1/4c dried) 6oz juice), 1c raw 1/2c cooked proteins 2-3 servings (2-3oz meat 1/2c beans 2 T nuts)(1oz cheese, 1 c milk) fat 1 tsp Other tips don't skip meals, measure & weigh food, know serving size vs. portion size, 3oz meat is the size of a deck of cards, eat salad and 1/2 meal if at a restaurant, drink glass of water before eating, eat before 7pm. Understanding calories is crucial to losing weight; your caloric intake should be less than the amount of calories you burn. We should take in 1500-1800 calories a week; see "fitwatch" for a precise calculation. We should eat 50% carbs daily; 30% protein; 20% fats. Experts suggest that we eat 5x daily 3 meals 2 snacks

Workout and weight loss on wheels- a handcycle

The best type of fitness for a person who has limited strength in their extremities is a handcycle. Handcycling was developed in the 1980s by people working to create alternate types of human-powered vehicles. It’s perfect for people who have limited or no use of their legs, poor balance, or anyone that wants to try a different type of exercise. It enables a person to try bicycle trails, enjoy fresh air, and traveling. It’s a great piece of adaptive equipment that allows people to get outside.IM ABLE Foundation owns and sells many of them. Recently we had an event in Manheim in which people use them to exercise. It was wonderful and will be repeated throughout Lancaster County. If someone is interested in learning more tell me.

Workout and weight loss on wheels- meal planning

I find myself looking at food and thinking about meal planning a bit differently. I seem to be conscious of whether it's a carbohydrate, fat, or protein; try to make sure that I include a vegetable; and decrease my sugar and salt intakes. When a person reaches for an extra "white" I am reminded of what I read. One book I read is tiled "The Lean" and explains that a successful weight loss program is when you change only one thing a day. You are supposed to be leaning into your new food changes. One thing that will be a big change for me is the introduction of smoothies on a daily basis. As a person with who has a physical disability, I am always conscious of how often I would have to go to the restroom if I drink a lot, so I am not a fan of taking in extra liquid on a regular basis. However, it makes a lot of sense to drink water before meals and smoothies to ensure one is getting all the nutrients required. Actually it's good exercise to visit the restroom since I must move and lift my body on and off the toilet. In the name of health I will make that change.

Workout and weight loss on wheels- for kids

Yesterday was a lot of fun. I was with a group that supported an expo to promote healthy living. I was at a table with a long paper in which kids were asked to use colored markers and draw their favorite fruit and vegetable. The smiles on the cute faces was truly heart warming. The message I got was that if parents make the effort to instill the importance of eating healthy, kids will follow and pass this on. This is harder for kids in wheelchairs who can't open a high cabinet and don't move as easily. It may be easier for a parent to give a candy bar then to prepare celery and peanut butter. Similarly, they may not have time to help their child put on braces and walk across the kitchen. Parents need to see how worthwhile this extra effort will be in the long run.

Workout and weight loss on wheels- kids with disabilities

There are so many programs to help kids raise their self esteem and self awareness regarding food and fitness. Unfortunately when I asked program leaders if many kids had disabilities they had to really think and they came up with one or maybe two. Disability is still a foreign concept out of the classroom. What can be done to change that? The answer is not just to talk about it but rather for kids with challenges to join the groups. There should be inclusion outside of the classroom. There must be kids in these programs who have classmates with challenges! We need to find them and encourage them to be involved with marathons and eating health diets. The best way to teach disability is through exposure not special disability awareness programs.

Workout and weight loss on wheels- adapted cooking tips

Primary to losing weight is cooking healthy food. Let's take a step back and discuss cooking by people who have limited movement. Here are some tips when cooking on a stove top while sitting in a wheelchair. Since everyone is different this way may not work for you. Place the bowl with the food on your lap or swing your chair sideways to reach the counter top; the bowl may have an extra large spout or a rubber bottom so it won't fall off the counter; cover your legs in case you spill something and so oil won't splatter; use a fork to place each piece of food in the pan use a grip to open the spice bottle; after taking the food out of the pan put it on a cutting board that is on the kitchen table in order to cut small pieces. You can do all of this food prep, as well as cooking, on a table rather than a counter if you use a skillet. There are many adaptive devices to help with cooking but there are also ways to use what you already have. For example instead of buying a cutting board with edges so the food doesn't slide, you can secure a ruler on the edges. How do you manage in the kitchen?

Workout and weight loss on wheels- walking

Everyone I talk to about fitness and weight loss... Everything I read about exercise and weight loss... consider the act of walking to be the most fundamental basic activity, as if it's a given. When I tell people "that won't work for me since I use a wheelchair to ambulate" they're at a loss for a few seconds. I have never given any personal thought to not walking and I never think to myself "What if I walked." I never did except with braces and a walker and a tremendous amount of energy. It was not at all functional. Even the programs that exist for people with disabilities assumes one has more physical ability than I do. That is why I am more determined than ever to enroll in a fitness program and lose weight .... all from my motorized wheelchair. 0

Work out and weight loss on wheels- improving life

Becoming healthy is a goal people would agree on but actually putting in the work to achieve that goal is much harder. Here are some ideas to help you stick to the task at hand. Self Mastery, doing a good job because you want to. Social connection being part of a larger group. Tangible Reward getting a prize after it's complete (or a penalty if it's not). Curiosity, having the desire to discover information. Playfulness, making a game out of the task. Purpose, being part of a bigger goal. Help Others.this is for parents and care givers whose goal is for someone else. Competition, competing with others. Recognition, getting public awareness after the goal is reached. Structure following a plan and schedule for one's life.

Workout and weight loss on wheels- stress

Here are some strategies for surviving stress: 1) Exercise regularly- your heart will send off a hormone that keeps you calm. You will learn, listen, and live happily. 2) Eat regularly- The body requires four meals, not all equally elaborate but it's important to stabilize blood levels. 3) Sleep regularly- Lack of sleep can have serious mental consequences such as chronic depression. 4) Slow down and enjoy life- Do less but make the most out of what you do and have. You shouldn't do everything. 5) Relax- just like a car your body must refuel; walking, reading a book, listening to music will energize you for later. 6) Develop a social network- it is important to have people in your life to talk to. This impacts your positive attitude. 7) Meditation & yoga- This helps you focus on your voluntary nerve system. Maintain a balanced and you will be happier.

Workout and weight loss on wheels- food combinations

I've just come across the simplest program yet. I's not a diet just a plan for eating meals in a more conscious way. There are a minimal number of guidelines, most of which are quite logical. Separate food into categories and then learn which can be eaten together and which can't. The reason for the guidelines have to do with digestion. Some foods break down in the body easier than others. Here's the abridged version: Proteins, fats, and vegetables can be eaten together in a meal. Carbohydrates and vegetables can be eaten together in a meal. However, Proteins and fats must not be eaten with carbohydrates. The idea is that if you eat fewer carbohydrates (which are used by the body as energy) the body turns to fat and uses that as energy instead of becoming excess weight. All one has to do, is remember which foods are protein, which are carbohydrates, and which are fats. One last thing- fruit must be eaten alone of on an empty stomach. Happy weightloss people!

Workout and weight loss on wheels- nutrition

The other half of a healthy lifestyle is nutrition. I have spent months reading and studying up on weight loss programs. There are so many people with different views. The bottom line includes the following points: control your portions, do not eat processed foods, fried foods, fast foods, fatty foods, alcohol, caffeine, soda, sugar substitutes, extra sugar, extra salt, and there is more. To lose weight can be a very complicated, undesirable, and difficult undertaking but I will try to simplify a few points as I follow them. The best incentive to begin a fitness regimen is because stronger muscles help the process along. For example, in order to lose 1 pound a week you must eat 500 fewer calories a week. However, if you exercise regularly you only have to cut 250 calories a week. One person whose books I have found clear is Bob Harper of the television show "The Biggest Loser." I will write down some strategies he offers. One thing is for sure regardless what information one follows- a good attitude is a large part of the battle. I do not expect it to be easy but one thing I know, as a person who wheels through life, things get easier so quitting is not an option.

Workout and weight loss while on wheels- introduction

I am going to start a fitness program, run by the IM ABLE Foundation, that is designed for my special needs. I will be matched with a professional trainer from Spooky Nook, the biggest sports and recreational complex in the east! I have not done anything with my muscles with the exception of lifting a 5 lb weight during my soap opera so this is totally new for me. It would be nice for each of my arms to lift themselves individually. I am not sure how much stronger I will get but I know that with regular repetition muscles do improve. Since fitness also includes healthy eating as well, I will learn and share my knowledge in that area as well. I hope people join me on my "workout and weight loss on wheels" journey. I know I am not the only one wanting to take this trip.