Workout and weight loss on wheels- it can be done

You can't just lose weight in one area it happens all over your body. However you can increase strength in one area by doing certain exercises. It is important to burn calories from the food you eat as well as the extra fat on your body by doing cardiovascular exercises. examples are wheelchair basketball, swimming, pedaling a hand bike, rowing, and wheeling your chair. Bench presses and dumbbell curls are good for increasing upper body strength. Once you build muscle mass you burn more calories whether you are moving (walking) or not. Once you do this the calories from eating will go toward more muscles strength they won't just become fat. If you consume fewer calories daily and do cardio/strength training you will have a caloric deficit. You can lose about 1 pound for every 3,500 burned above what you eat. Focus on eating healthy foods rich in protein, complex carbohydrates and unsaturated fats. Your motivation will increase if your exercises are physically comfortable and enjoyable to perform. Consistency is key so you must enjoy what you do and it can not be painful.

Workout and weight loss on wheels- wheelchair exercises

It is significantly harder to see results if your movement is limited. Walking throughout your day exerts calories, an experience one doesn't receive. The metabolic rate for people in wheelchairs is half of regular population (10-20% less then average). Here are some things to do from a chair: 1) Use a manual chair rather than a motorized one as often as possible. Push it around and that will build arm muscles. 2)Sit up straight and squeeze shoulder blades. This is good for improving posture. 3) Hold arms straight at your side then bend them at elbow and touch your shoulders. These are biceps curls. 4)Put your arms at sides the lift them up till they're straight. These are called front raises. 5)Bend your arms and touch chest then push them out. These are called chest presses. 6) Lift knees to ceiling as if you are marching. 7) Straighten legs by kicking your foot to the ceiling. 8)Put feet flat then lift toes then heel, gradually the entire foot. 9) Repeatedly go from sitting position to standing position.

Workout and weight loss on wheels- with attention defict disorder

People with ADHD can not understand what their body needs are, they may mistake hunger with depression, they may not know when they are full, and they get bored easily. Therefore, weight-loss can be especially challenging. In addition their impulsivity and distractedness makes it impossible to stick to a diet or exercise plan. By increasing the neurotransmitters called dopamine and norepinephrine, physical activity can be controlled and attention spans can be regulated. Muscle tone can gradually be rebuilt as well as flexibility and stamina. Since exercise can become boring vary your activity. Set an easy minimum of 15 min and max of 30 min twice a week. Regarding nutrition, emphasize eating healthy food, tracking intake daily, and re-visiting it monthly. One way to avoid impulsive eating is to rid your house of chips, chocolates, and other snacks but stock up on nutritious meals and snacks that easy to make like skim mozzarella sticks, hard-boiled eggs, yogurt, protein bars, dried fruit, nuts and seeds, apples, and oranges.

Workout and weight loss on wheels- with autism

Typically, it is hard for a person with autism to have the willpower to eat and exercise unless someone completely controls the activities. In terms of eating, this means locking kitchen drawers, only buying healthy foods, packing lunches, preparing what is eaten for meals at home, and alerting other professionals (teacher) that unhealthy foods can't be used as rewards. It is also suggested that the person workout on a daily basis for at least 2 hours. It may be useful to work with a nutritionist who can create a weeks worth of healthy meals rather than counting calories for each food eaten. The food goal is to keep choices simple and have smaller portions. Routine is important so after awhile the person would get accustomed to eating only healthy foods even if offered other types. Be careful not to leave junk food around the house. Autistic children do not have many areas where they find pleasure (such as interacting with people, watching TV, etc.), so food associated with comfort. Exercise is important but more meaningful is to spend the time exercising together. Find something that is enjoyable besides food like doing puzzles.

Workout and weight loss on wheels- with cerebral palsy

It can be difficult for individuals to eat so their bodies may lack nutrients. Swallowing muscles may not be strong or coordinated so choose soft foods (oatmeal, fish)rather than tough sticky ones (steak, peanut butter). Since constipation and gastrointestinal challenges may occur, eat foods rich in fiber (brown rice, whole wheat bread, cooked fruits, cooked veggies). Supplements and nutritional drinks (smoothies) help if there is a lack of calories. Soups are nutritious and easier to pass through the esophagus. Vitamin D may be lacking is crucial because bone density problems may occur due to limited physical movement. Suggested foods may be milk, cheese, yogurts, milk puddings, dark green leafy veg, tinned fish and sesame seeds,egg yolk, liver, oily fish, fortified milk or spreads. Helpful professionals include a swallowing team to help the individual chew and swallow because those muscles may not be strong. Also a dietician should monitor the individual regularly to ensure enough nutrients are gotten. Exercise may also be limited due to cerebral palsy.

Workout and weight loss on wheels- with diabetes

First, do not diet without talking to a medical professional because blood sugar levels may fluctuate even more rapidly when dieting. However, losing weight can result in decreasing or eliminating the need for insulin, that's a real incentive. Cut 500 calories- 30% fat, 50-55% carbohydrates, 10-15% protein is a good ratio. Be careful that by implementing this equation you do not develop ketosis. This is where body uses fat to fuel tissue rather than carbohydrates, as a result eyes, liver, heart, and kidneys have added stress. Insulin dosage or pills must match new blood sugar levels. High blood sugar can develop when your body's insulin level is too low to control blood sugar. Low blood sugar can develop because cutting calories affects blood sugar levels. Exercise can help balance blood sugar levels so you don't have to decrease as many calories- different exercises affect levels differently. Aerobics affect levels quicker than walking, or lifting weights. Exercise burn sugar stored in muscle and in the liver.

Workout and weight loss on wheels- with multiple sclerosis

People who have MS may gain due to fatigue, depression and steroid therapy. The first two factors lead to decreased motivation which can lead to lack of exercise, and healthy food which equals extra pounds. The third factor is more complex since it is necessary to help the condition, yet a side effect is increase in weight. Plan ahead by eating small meals every two hours, including breakfast. Your diet should be low in calories and low in sugar. Sugary drinks, starchy veggies (potatoes, corn), spicy foods, acidic foods (tomatoes, oranges)may irritate your stomach. Eat lean protein, milk, vegetables, grains, fruits and oils. Whole grains (oatmeal, brown rice)and complex carbohydrates (whole wheat breads, pasta)are best. Drink a lot to control your amount of steroid-related water retention, that could also lead to weight gain. There is danger in taking weight- loss supplements as they may not mix with MS medications.

Workout and weight loss on wheels- lose weight in water

Since I use a wheelchair all day I was never in an upright position but when I was in a swimming pool I could walk. That alone made water my friend. Furthermore, when considering typical exercises many people with disabilities can't participate however, that doesn't pertain to hydrotherapy. Just sitting in a spa regularly can be helpful to your weight loss journey. Findings have proven that soaking can promote weight loss in the following ways: it dilates blood vessels which promotes better circulation; it relaxes the muscles; it increase the heart rate; and it lowers the blood pressure. Weight loss of about four pounds a week can be realized. Another benefit of hot tubs in relation to weight loss is the diminish of cellulite. These are fatty deposits that typically gather on the hips, thighs, and buttocks of most women past their 30s can never be fully eliminate.

Workoutand weight loss on wheels- your inner compass

It is crucial to be sensitive to your fullness signals. Kids know when to stop eating but adults are conditioned to finish what is on the plate. Here is a hunger evaluation to figure out what is happening on your inside. 10) Are you stuffed to the point of feeling sick? 9) Are you uncomfortably full? 8) Are you very full? 7) Are you comfortably full? 6) Are you comfortably full but not yet satisfied? 5) Are you neutral- neither hungry nor full? 4) Are you beginning signs of hunger? 3)Are you showing physical signs of hunger indicating that you are ready to eat? 2)Are you irritable and unable to concentrate? 1) Are you dizzy and insatiable? Just take time to be mindful of your body's inner compass.

Workout and weight loss on wheels- spreading the message

Food awareness is something everyone should have. I strongly believe that if people were conscious of what, when, where, why and how much they were eating it would be a thinner world. So many people eat for reasons other than being hungry; this matter needs to be discussed and this message needs to be shared. I'm starting with this blog but I plan to talk with agency staff and perhaps churches and temples too. I am not a dietician nr am I a nutritionist. I want this to be more of a support group not a weight loss meeting. I am particularly concerned with reaching people with disabilities since most of those who are overweight, unfortunately there is a big need for emotional support since many eat due to emotional issues (depression). The same reason applies to the fitness aspect of this program because losing weight and exercise are both parts of the equation. People who use wheelchairs are limited in movement. I want to help change that.

Workout and weight loss on wheels-simple journal questions

Whenever you eat you should write down the answers to these questions: 1) What time is it? If it's a normal meal time than that's okay but if not it can contribute to extra weight gain. 2) What food(s) are you eating & how are they prepared? They should be made in a healthy way and reasonable sized portions. 3)How hungry are you? On a scale of 1-4 decide this and after a few entries you'll probably find a pattern 4)What is the situation? If you are eating while doing something else, more is likely to be consumed. 5)What exercise have you had? Any type of movement counts as long as it's done consistently. Remember to check your trigliceride level. Fat from food contributes to cardiovascular disease but exercise increases the enzyme that breaks them down and gets them out of your bloodstream.

Workout and weight loss on wheels- an exercise equation

Lower calorie food choices + light home exercises = weight loss. It's simple- exercise decreases appetite and reduces the stress that can increase appetite. However, everyone still says that the #1 path to weight loss is walking. I say "It doesn't have to be." I use a chair for everything but sleeping and showering (then I use a shower bench). I can imagine that overweight people in chairs who read that just give up. Since I can't bear weight on my legs I can't stand on a scale. I have no idea if I lost weight and if so how much cause I don't know what it was when I started. I just know that when I started blogging I did NOT start exercising or eating right. Slowly, after a few entries I began choosing other foods, avoiding restaurant buffets, and not socializing downstairs after temple. Besides doing household chores (as I wrote in an earlier blog) here are two more ideas: 1) To strengthen abdominal muscles squeeze your buttocks. 2) To strengthen your neck stretch it toward your left & right shoulders. The key is seeking alternatives to reach the same goal- weight loss.

Workout and lose weight on wheels- gain weight on diet food

Foods labels that claim to be "Low calorie" "reduced fat" "low cholesterol" are misleading, Here's why- If their is a decrease in a fatty ingredient there is an increase in another- such as sugar. Since sugar has 9 calories per gram you are actually eating something that is no lower in calories overall. If the item actually is lower in calories, you are more likely to eat a larger amount. Again you are consuming the same amount of calories. French fries have no cholesterol but have a very high fat content. Other examples are carob or yogurt instead of chocolate. However, there are guidelines that must be followed in order to make the claims. "Reduced" means it contains at least 25% less fat than regular food. "fat-free" means less than .05 grams a serving and calories free means less than 5 grams a serving. If you stick to fresh fruits and vegetable then you'll never go wrong.

Workout & weight loss on wheels- Which person are you?

There are 4 general types of people who seek help. Person A has a sedentary job in which routine tasks are performed daily. Nibbling happens throughout the day and the cafeteria at work is available for full meals at any time. A fitness routine stopped due to a bad knee. Person B has a high powered job in which travel and "wining and dining" are constant. This person eats in the most impressive eateries (since that's where deals are made) and hotels. There is no time for a fitness routine, however, quick movement happens throughout the day. Person C has a 24 job, stays at home to care for young children. Food is available everywhere and at all times. At nap time, a neighbor comes over to chat and share cake. Fitness involves picking up toys, doing errands, and household chores. Person D eats on the run. His job is long hours and relies on sweets or drinks for energy. The key food concern is cost not what or how much is eaten. Inexpensive often correlates with unhealthy- burgers and fries.

Workout and weight loss on wheels- pictures to lose pounds.

This gives new meaning to the phrase "a picture is worth a thousand words." A small, fat-free, no-sugar-added muffin vs. several pounds of fruit and a pair of whole-wheat rolls. The food in both photos equal 720 calories. When dieters imagine that they're saving calories by eating the "right" snack but are actually depriving themselves of the large volume of food. Instead of telling people not to eat something, jus show the different foods side by side and how much the healthier choice is compared to the ones that look tastier. Photos of foods demonstrate good choices, for example a "healthy" carob bar is seen as equal in calories to 10 scoops of Italian ices; a 10-ounce loaf of crusty bread equals a tiny dish of Chex Mix. Photos pit all types of snacks and meal choices against each other and that is more powerful than any lecture.

Workout and weight loss on wheels- too much protein

Not only are meats rich in cholesterol, they provide too much fat, which damages arteries and causes heart disease and stroke. Beef derives 60% – 80% of its calories from fat; pork, 80% – 95%; chicken, 30% – 50%; and fish, 5% – 60% percent. Americans consume 6 to 10 times as much protein as they need. All that excess protein overworks the liver and kidneys causing both to become enlarged and injured. Excess protein consumption also causes the kidneys to pull large quantities of calcium from the body, causing bones to weaken and kidney stones to form. Furthermore, their is a dangerous toxin in meat called sulfa, which can damage the liver and kidneys. When the protein content of the diet drops, kidneys are strengthened and very often healed. Therefore it is important to consume plant foods. When we remove the poisons from our lives and replace them with health- promoting food, the body can heal itself, even from illnesses considered “incurable.”

Workout and weight loss on wheels- organic or not

Organic foods come from farms and production plants are inspected by the government to insure standards are met- no fertilizers, growth hormones, or antibiotics. Packages have the USDA Organic Seal and ingredients must be organic or approved by the National Organic Program. Costs are higher for at least 2 reasons, farms are smaller and farmers must be knowledgeable of the government guidelines. However, there have not been many studies done proving that non-organic has lead to illness. Another point is organic foods do not last as long, since they are not covered in chemicals meant for longer shelf life. If you are concerned about the chemicals sprayed on foods, wash them thoroughly and peel off the skin. The best organic foods are apples, peaches, celery, pears, cherries, potatoes, spinach, grapes, lettuce, strawberries, nectarines, and sweet bell peppers.

Workout and weight loss on wheels-a rainbow of colors and tastes

The colors associated with fruits and vegetables each offer valuable nutrients and vitamins for the body. Red pigment in apples and tomatoes `protect our body's cells from damage and reduces the risk of cancers. Theyellow/orange pigment helps form and maintain teeth, tissue, membrane, vision, and skin. The green pigment reduces risk of eye disease, heart disease, and diabetes. The blue pigment helps reduce heart disease, cancer, and stroke. Other tidbits include: foods that are bought frozen are good for you as long as they are not filled with additives; low-fat foods are not better for you since they just replace fat with sugar which is very fattening; and fruits with a lower glycemic index are better since they break food down to sugars slower (if this happens too quickly too much insulin is released and it becomes fat.

"Exercising the Right to Exercise: for People with Disabilities"

People in group homes, are more likely to go places if housemates also want to go to the same place. Attendant care time may not be able to include driving someone to and from a gym. So how can people with disabilities participate in a fitness program? If one does not exist in your neighborhood that's okay. It is not necessary for people to walk, run, bike, buy fancy equipment or even put in a fitness video. Any type of physical movement counts as exercise. Just vacuuming, washing the floor, lifting weights (that are cans of food) all count as exercise and if done at least 30 minutes a day counts. A second way is to create a fitness program in an independent living center. This does not require fancy expensive equipment either and creates social opportunities. Yoga does not require anything but a floor mat to sit on. Stretching muscles is also simple to teach however, the person leading the group should have some formal background. Just by virtue of having a disability, talk to your doctor when doing anything that effects the body.

"Digesting the Message: for people with dsabilities"

Group homes have a limited budget, so are staff going to purchase quinoa over soda? Attendants who come to houses don't just cook meals they must also clean, do laundry, and give a person a shower. So are they going to take the time to prepare healthy meals rather than defrost a microwave dinner? How do we reach people with disabilities and motivate them to digest the nutritional message? One way is to offer programs to agencies and independent living centers. Besides discussing types of good foods they should learn consequences of eating unhealthy. There are thousands of people with disabilities who develop diabetes because they eat large amounts of unhealthy meals. I propose that nutritional support groups be implemented where people with disabilities exist. I want to help people spread and digest the message.

Workout and weight loss on wheels- metabolism

The metabolic process is how your body converts what you eat and drink into energy. Even though your body still performs the same tasks (breathing, circulating blood, adjusting hormone levels, growing/ repairing cells etc.) calories needed are fewer. Therefore, if you continue eating the same amount and type of foods you will gain excessive fat. Move more- Aerobic exercise should be done regularly. This means walking, bicycling and swimming for at lease 30 minutes a day. Strength training such as lifting weights help to counteract muscle loss. Any extra movement helps burn calories so think of ways to walk and move around a few minutes more each day than the day before. For example, take the stairs more often; park farther away from the store, wash your car, so housework or garden. Change your diet- Don't drink orange juice but do eat yogurt and fruit; don't drink regular soda but doe eat a banana; don't eat deli meat sandwiches but do eat vegetable stir fry; don't eat potato chips but do eat almonds; don't eat steak but do eat but do drink water; don't eat ice cream but do eat brown rice and sushi.

Workout and weight loss on wheels- sharing & caring

I hope I meet people with challenges, who would like my support and strategies, through this blog. The traditional way of marketing is through creation of a website. I am going the non traditional route and hoping that link exchange works. This requires me to directly recruit people by showing and explaining to them what I have. I still can't guarantee that there will be interest. Building a website is largely leaving things up to chance "If you build it they will come" is not the mantra by which I live. "Peel off Pounds" is not successful if no one cares enough to contact me to share stories and try my ideas. I think it is unique enough to spark some interest. Most weight loss programs do not offer individualized support and help via the internet. I can help anyone from anywhere. It also relies of "word of mouth" which is facebook. Hopefully people who view my blog will stay and take action- connect with me.

Workout and weight loss on wheels- age and size

We've all heard of the "recommended daily allowance" with connection to how much of a food we should eat. What does that really mean and how much is a serving? Keep in mind that serving size varies based on age (30-19 and 31-50) and amount of daily exercise 30 minutes. The meat group includes eggs, beans, nuts, seeds, and soy. Here are the results: Fruit group for Women 2 cups, 1 1/2 cups; Fruit group for Men 2 cups, 2 cups Vegetable group for Women 2 cups, 2 cups; Vegetable group for Men 3 cups, 3 cups; Meat group for women 5 1/2 ounces, 5 ounces Meat group for men 6 1/2 ounces, 6 ounces; Milk group for Women 3 cups, 3 cups; Dairy group for men 3 cups, 3 cups Grain group for women 6 ounces,6 ounces; Grain group for men 8 ounces, 7 ounces. To receive a chart on this information contact 13suewheels@gmail.com

Workout and weight loss on wheels- a diet of raw foods diet

More and more people are converting to a raw foods diet because they believe that cooking the food makes it toxic and it removes the nutrients and enzymes which aide with digestion and fighting disease. Choices are primarily nuts, seeds, fruits, and vegetables. These foods build the immune system so they are very healthy. However, there are many vitamins and minerals of which your body is deprived, like iron, protein, calcium etc. To rectify this take supplements to ensure your body receives a nutritional balance. Cooking food has benefits like getting rid of harmful bacteria. Some people include unpasteurized dairy foods, raw eggs, meat, and fish. Some people even do cook as long as it stays under 118 degrees. Food can be prepared by using blenders, food processors, and dehydrators. Food preparation is involved, you must first wash your food thoroughly and foods like sprouts, raspberries, unpasteurized juices, green onions, and lettuce can be risky. If you have kidney disease or weak immune systems eating only raw foods is not recommended. However there have been some real successes among people with multiple sclerosis and those with gluten-free diets. So experiment with new food combinations and spices, load up your blender with produce, and head for the organic section of your grocery store.

Workout and weight loss on wheels- volunteering to lose weight

One key cause of overeating is depression and boredom. There are 100's of options of things to occupy yourself but many of them are short term. A good long term answer which will help yourself is to help others. Volunteering can be extremely gratifying. There are hundreds of programs and agencies that need people to donate their time. Perhaps you can teach classes on exercise and nutrition. If you are busy doing something meaningful you won't have time to think about eating. The key is to find something you like and "run with it." If you don't like the options that exist start your own program. Meet-ups start all the time, post flyers on the bulletin boards in grocery stores or spread the word on facebook. Keep your mind and mouth occupied in other non-edible ways.

Workout and weight loss on wheels- timing is everything

It has been said that timing is everything - chronological time and body time differ. Just because I was 16 I was not successful driving. I had to wait a few years till I matured then I started all over with a new adapted driving teacher to actually pass the test. The same goes for weight loss; in order to be successful it must be the right time for you. Ask yourself these questions: 1)What are 3 words to describe yourself? 2)What are your weight loss goals? 4)What are your exercise goals? 5) What are you willing to do to reach those goals? 6) What have you already done to reach those goals? 7) What demands are on you now? Do you get support? Now you will have an overview of your current situation. If you have too many responsibilities make some changes before you begin.

Workout and weight loss on wheels- learning vs. living

The more healthy the food you eat are, the more healthy your body and mind are. Emotional problems such as depression, anxiety and bipolar disorder, decrease when you eat whole, unprocessed foods. You also relax more at night so you get a high quality sleep. Too much sugary, fatty foods tax your body’s digestive system and can increase diabetes. This all may seem obvious - and it is. However, when you are in the depressed situation or at the party staring at the endless chips and dips and wings and other fried things it is likely to be another story. Some experts suggest very specific things like eating carbohydrates and vegetables together but not with protein or fat. Although there are reasons, the body digests them differently, these are hard rules to follow that are not the norm.

Workout and weight loss on wheels- the four "w's" of eating

Asking yourself these questions will increase awareness of your food intake. Documenting these areas in a chart is a first step: What- What types of foods do you eat? Are they healthy or unhealthy? If they're unhealthy let's try to make some changes gradually. When- When do you eat? Is it morning, afternoon, and night or are many snacks included? After a week of writing everything down,can you find a pattern?Where-In which rooms do you eat? Do you eat on the go? Do you eat at restaurants or at home? After a week of writing this down do you see any patterns emerging? Why- Are you actually hungry when you eat? Is it more of a habit than anything else. Is it more emotional or boredom? The 5th area is "how much" This is just as important because weight loss is all about portion control. If you overeat you are going to gain extra pounds.

Workout and weight loss on wheels- alcohol

Alcohol is mostly discouraged, here's why: 1)It alters digestion. It goes right to the brain (affecting speech, vision, reasoning, and judgment) and then the liver. The body turns carbohydrates and fats from foods into fats. 2) It causes the body to lose water and minerals that effect muscles 3) Alcohol is just empty calories. It offers no nutrition but is 7 calories a gram. 4) It causes poor sleep patterns; 5) It can cause inflammation of the stomach; 6) it lowers inhibitions thus increases appetite; 7)It is often accompanied by junk foods, peanuts, chips etc. However, there is a benefit of drinking once a day- reducing risk for high blood pressure. If you do drink sip water in between and have food in your stomach first.

Workout and weight loss on wheels- questions to ask yourself

How healthy are your present eating habits? Answer yes or no to the following: 1) Do U eat at least 1 raw food daily? 2)Do you eat 5 servings of vegetables daily? 3) Do you eat fish 2x a week? 4)Do you chew food thoroughly? 5)Do you eat many processed foods? 6) Do you eat breakfast? 7)Do you eat food with preservatives and additives? 8) Do you eat foods with excessive sugar? 9) Do you eat properly even when tired? 10)Do you drink at least 8 glasses of water daily? 11) Do you avoid soda & alcohol? 12) Do you drink water 25 min before eating? 13)Do you eat a varied diet? 14) Do you make raw vegetable juices weekly? Now you have a starting point on what sort of improvements you should make. Take inventory of your cabinets and fridge. Are the items healthy? Do they have a lot of sugar and/or salt? Keep this in mind before the next shopping trip. Look at exercise too. What kind of movement do you do daily? Take inventory of YOU in 2015.