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.