Workout and weight loss on wheels- invest your time & energy

All good things take time and energy. When you put in a little more, you will feel better physically and figuratively. One example is not just buying junk food when making a quick contribution. If the item must be edible, consider giving nuts. They are packed with protein. Second is eating plant based proteins regularly. Our body must get 9 amino acids through food because our bodies can't manufacture them. Research what plant based sources give you protein. Then research how they can be used in regular foods you eat. When you think of protein the first thought that comes to mind is beef, pork, and veal. True, but those are definitely not the only answers. There are also peanut butter, rice, beans, almonds, corn, soy, sesame seeds. Many protein rich foods can be ingredients such as buckwheat, soy, and seitan. They take on the taste of the other ingredients in the recipe. Seitan can be mixed in sauces, gravies, and stews; soy often replaces meats and buckwheat is a common ingredient in pancakes, and works as a stuffing. It is not necessary to eat these foods often but they should be part of your diet.

Workout and weight losss on wheels- balance

Balance is important in many aspects of life it's not just about eating balanced meals. Balancing also means shifting weight from side to side for example moving the strap on your purse from one arm to another or doing the same amount of stretches with each leg. Your light use should also be balanced, there is no need to maintain the same amount of brightness each day. As the day progresses you should change the brightness and eventually make it pitched dark in the bedroom during evening hours. Back to the beginning of this lesson. You may not be able to control others abilities to choose well, but if you make the decision to be healthy first, menu planning at home or menu selection at a restaurant, if you take the initiative, others are more likely to follow. Always keep these points in mind.

Workout and weight loss on wheels- eat more weigh less

How can that be(you ask)? The key is to eat the right kids of food. Rice Cakes and chick peas may not appeal to your palate at first but give them a try, it would be worthwhile in the long run. First your body was meant to eat more than three times a day with hours in between. Constantly refuel your body by eating small mouthfuls of vegetables and fruit so it is not in a starvation mode by dinner and by bedtime. Skipping meals is a very bad idea and it throws the entire digestive system off kilter. Eat balanced food and vary the choices, colors, and textures so they are appealing to the senses of smell and vision not just taste. Use different methods to cook the foods such as broiling and grilling rather than frying them. Eat as little sugary and alcoholic drinks as possible

Workout and weight loss on wheels- Increase mood decrease pounds

There's overwhelming proof that exercise puts a person in a good mood and improves their brain power. So why would you not want to do that on a daily basis? Especially if it's free! People take expensive prescriptions to boost their moods, enroll in expensive trips to the spa to beautify themselves on the outside, and see expensive professionals to feel better about themselves on the inside. All one has to do is commit to 30 minutes of stretching, weight lifting, walking and/or cycling to get the same affect. You will also be happier if instead of fighting snack food cravings all day, just give in but rely on something that won't make you feel bad about yourself. Just find a few choices that will decrease your hunger but not increase your weight; then carry it with you wherever you go. Make meals last at least 20 minutes longer, not by eating more, but having better conversation. You may surprise what you learn from others who you may see everyday. It also helps to put the utensils down after each mouthful, drink water before the meal begins (to fill you up), and chew slower. Try it

Workout and weight loss on wheels- out of sight, out of mind.

It is suggested that you put unhealthy (junk)food out of plain sight. However, it is easier on you to not make those purchases in the first place. It is better to bring your kids up on granola bars, nuts, seeds, apples, celery, and carrots. They are likely to get many opportunities to eat chips, soda, and candy outside of your home anyway. Portion size is a crucial part of weight loss so similarly to the idea of keeping junk food out of sight, the same goes to full serving dishes during dinner. First, this leaves more room on the kitchen or dining room table. Second, it is less likely that you will get up for more helpings if it takes some effort to get to it. Third, if you are engaged in conversation during the meal that conversations will be broken if you leave the room to get more food. Fourth, If you do get up for another helping make sure the conscious decision requires effort of movement- every bit counts. Fifth, when the meal is over go back and forth extra times to collect everything on the table. Though inefficient and time consuming, clean - up balances out the calories you just ate.

Workout and weight loss on wheels- cold cuts in the cold

This popular lunch food may not continue its popularity. Out of 9 kinds, turkey and roast beef were found to be the most healthy. Another negative is that some experts say that eating carbohydrates (bread) and protein (meat) together digestion is harder. Two other examples, grilled chicken breasts or whole roasted turkey, are even better. They have zero artificial preservatives or additives. However these are not readily available in the deli counter. In general, cold cuts are filled with nitrates and additives this can raise the risk of diabetes.free and without certain preservatives, or they say they are made without nitrates. Sounds appealing, but don’t ask the deli guy to slice some up just yet. A few other tips include other healthy items in your sandwich such as lettuce, tomato, avocado; use plant based - spreads (hummus); and don't include cheese or white bread.

Workout and weight loss on wheels- a colorful cart & a healthy body.

Things are more appealing when they are easy on the eyes. This goes for relationships with people as well as with food. Regardless of how much we say "what is on the outside is not as important as what is on the inside," how honest actually is that? What do we really notice first? Would we actually take the time to get to learn what's on the inside if the outside wasn't pleasing? In the case of our relationships with food we are encouraged to choose fresh colorful fruits (oranges, apples, grapes) and veggies (squash carrots, lettuce). Actually health food is prettier than unhealthy food; it's only the packaging that is eye catching. How pretty is a package of raw meat covered in fat, sugared cereals, canned beans, or frozen dinners? Every time you go to the store, start by loading up on fruits and vegetables with vibrant colors. You will have a colorful cart and a healthy body.

Workout and weight loss on wheels- sitting sweetly

1) Experts suggest that when you have to sit for long periods of time, you should stand up, walk, or stretch every 20 minutes. In the case of people who can't walk, there are other movements that can be done. One idea is to lay down but this is impractical during the day. The idea of not sitting is about getting the blood flowing differently so ideas could be shifting your weight from side to side by leaning over, change your position in the wheelchair, or straighten out your legs (they are usually bent). 2) Sugar actually makes thing unhealthy. Not only can this ingredient add a lot of calories but sugar can damage cells; reduce the body's ability to resist infection; it can cause cancer, etc. There are a slew of other negative reactions. Look at the label and notice how high the sugar content is in your favorite meal or snack. If it’s more than 10g, find a replacement food. Some examples may be honey, syrup, fresh fruits, Soda can be a huge problem with dieting. Test yourself by trying to drink or eat something you normally sweeten regularly but this time consume it without adding anything to it. It may take some getting used to so don't decide immediately that it can't happen. Eventually you are likely to get used to it, if for no other reason it becomes much more healthy.

Workout and weight loss on wheels- healthy and convenient

Reading food labels before purchasing may take a few extra second but it's important. Notice how early sugar and salt are listed in the ingredients. If they are listed among the top five consider searching for an alternative purchase. Another is serving size, keep that in mind when looking at calories, it makes a big difference. Fat and sodium content should be lower grams. Percentage of fiber should be higher than sugar. Another consideration is the ratio of carbohydrates to protein. These categories should be balanced and no more than a 5 to 1 ratio. Foods that meet these criteria should be placed in easy to reach places in your kitchen, such as the front row in your pantry or eye level on a shelf. Even more convenient is a bowl on your counter. The trick used by snack companies is that they are too easily reachable in stores. When shopping look at upper and lower shelves. You may be surprised what you fins. Often milk with the longest date is in the back and less expensive meats are covered by those that are more expensive.

Workout and weight loss on wheels - easy does it

When you may think of a diet, what comes to mind is a drastic change in food most of which is less so as to lose weight. That image is no longer the correct one since that is not likely to continue once you grow tired of tasteless food and/or you reach your goal weight. In order for weight loss to be effective it should be continual over an unlimited period of time and it must include food that is tasty. There are a plethora of relatively easy recipes that are lower in calories than the ones you usually consume. The idea is to slowly start changing the unhealthy foods you eat and replacing them with healthy ones. Identify the healthy meals you have tried and build them into your lifestyle for good. Eventually it will not be a conscious swap, instead these meals will be your first choices. the same goes for exercise. At first you may be figuring out how to fit fitness into your day. Have someone else pick up clothes at the dry cleaners so you can sit on the stationary bike. Eventually you will see that the extra walking you do to your cleaners building from the parking lot, park further away than usual, is just as meaningful as the stationary bike. If you don't do it this way you will definitely not have time to exercise since you a day can only be 24 hours. Each morning, plan ahead when you can fit activity to your already full daily routine.

Working and weight loss on wheels- Sleep less/ more and eat + or - foods.

Sleep awareness is important. Your body performs best when it has had a good night sleep, it requires 7-9 hours but that number decrease with age. One should never make big decisions while fatigued because you are not at an optimum level of performance. Though getting more zzz's may sound impossible, try to gradually add 15 minutes to your sleep schedule even if you can only do this in increments, once a week. Continue until you feel fully rested. Compare the days you had additional shut eye with the days you didn't. On the nights you did, how were your functioning and attitude? Did you feel more energetic? Food awareness is important. It's not just about what you eat but rather how healthy it is; this is why people are encouraged to track what you eat. Before consuming food take time to consider if it is healthy or not, after awhile you will become accustomed to making good choices. At the very least you will find an unhealthy pattern you were not previously aware of.

Workout and weight loss on wheels- Information to know

Often diets suggest that you should go to a doctor before starting a new regiment. Here are some thing that should be checked out before, during, and after a diet.Cholesterol: If your level is above 180 mg/dl, you should consider it a warning sign of potential circulatory problems. Ideal is below 150 mg/dl. Sometimes results are broken down into HDL [“good”] and LDL [“bad”] cholesterol levels, but total cholesterol is the most significant. Triglycerides: This measures the amount of fats floating in your blood. Your level will likely be between 50 and 200 mg/dl. Higher levels indicate “sludge” in your blood, cause resistance to insulin activity, and are associated with an increased risk of heart disease.Glucose (blood sugar) level: Normal fasting level is between 70 and 100 mg/dl. Higher levels indicate pre-diabetes or diabetes.BUN (Blood Urea Nitrogen): This level reflects the amount of protein you eat and the function of your kidneys. Normal is less than 15 mg/dl.Uric acid level: Normal is less than 7 mg/dl. A higher figure indicates a risk of developing gout and/or kidney stones.

Workout and weight loss on wheels- Valentines Day & your diet

Valentines Day brings to mind boxes of chocolates or strawberries dipped in chocolate. While the word "fattening" may come to mind, that is not necessarily the case. Dark chocolate can do the following: reduces body mass; prevents blood clots; it may prevent cancer; it doesn’t ruin complexion; it can help you stay thin; it can ward off strokes, heart attacks, and diabetes; it can control coughs; it improves blood flow; it strengthens the brain; and it makes you live longer. If you add strawberries to the mix, you have the following: a food that is nutrient rich in antioxidants; it boosts immunity against disease; it promotes eye health; it helps to prevent cancer; it helps reduce the onset of wrinkles; it fights cholesterol; it reduces inflammation; it helps with digestion; it aids in weight management; and it promotes prenatal health. Valentine's Day does not have to be about food at all. Roses are also associated with Valentines Day and they are purely for show.

Workout and weight loss on wheels- shopping and cooking

Unfortunately many people with disabilities do not know the basics of living independently because they do not get the experiences- this includes shopping and cooking. Shopping for healthy foods. That involves saving and using coupons, reading labels, and cost comparisons. Learning how to check ingredients and compare weights and prices on packaged food products is an important skill. Price differences between store brands and name brands are not readily understood and comparisons must be based on similar weights. Selecting fresh vegetables, fruits and meats also involves knowing what makes an item undesirable (like bruises). Cooking Simple Recipes. It helps to find out determine what people's limitations are demonstrate and offer suggestions. For example a person may not have good dexterity so non-stick mats underneath may be helpful. It is important to put common ingredients within reach (on the kitchen counter). A more challenging skill is to change recipes to make them healthier (using spread not butter).

Workout and weight loss on wheels- Solutions

There is never a problem without a solution. Here are a few. One idea is to offer the topic of "education and nutrition" for peer mentors. One on one help from another person who understands the difficulties and can provide support can be helpful. A second idea is to offer strategies for people to increase their awareness of what they eat. Document what you eat daily, notice the unhealthy patterns, and consider how to change them. A third idea is to offer groups to discuss weight management and discuss the topic with a group of people, share what works best. A fourth idea is to make sure you have input regarding the shopping list. Whether it's the mother or the home manager you should have a say in the purchases; after all you must eat them. If a healthy meal takes time more time and energy than you have, try to find meals that are easier. Granted they will still be more involved than ordering a pizza but this will be worth it in the end. A fifth idea is to find out if weight gain is a side effect of a medication taken and see if there are alternate pills. A sixth idea, if you do the shopping and can't reach the higher shelves, bring someone with you or ask a store employee for help.

Workout and weight loss on wheels- the nuts (and bolts)

All foods are either C arbohydrates, P rotein, or F at. C provide all the energy the body needs 60-75% is staying alive, 15-30% is exercise, 10% is eating. These are starchy or sweet foods; the main fuel for central nervous system; and a major energy source for all activities. They break down fat into glucose and are either simple carbs(glucose, fructose, lactose, sucralose) and quick to break down into energy OR complex carbs (dairy, nuts/seeds/legumes, whole grains breads/pastas, vegetables, fruits), slow to break down (because they are linked chains of simple sugars). Refined sugars release energy fast, but are bad because they are stripped of all nutrients. While unrefined sugars release energy slower but are good because they are low in fat, and you get fuller faster. P repairs & maintains tissue, makes muscle, ligaments, tendons, but doesn’t give energy so they body needs less. However, if you eat too little and it’s forced to be used for energy then it’s not repairing or maintaining tissue and problematic. F is needed to form cell walls & growth but only in minimal amounts. Unsaturated fats as in fish oil (omega 3) is good for you but saturated is bad because if you eat too much, the liver makes extra cholesterol, blood vessels narrow and you risk a heart attack.

Workout and weight loss on wheels- replacement foods

An easier technique to lose weight is to substitute less healthy foods with more healthy ones. For example choose a bagel not a croissant; a baked potato not fries; dried fruit over candy. You can also choose ingredients that are more healthy. For example a spread over butter or margarine; low fat milk over whole milk, yogurt or ice milk over ice cream. This route is also popular for getting kids to eat vegetables. For example in casseroles add corn or spaghetti squash instead of rice or pasta; vegetable instead of meats in baked ziti or lasagna. In order to reduce calories you can eat a fruit smoothie instead of a milk shake; apple sauce instead of oil; puree vegetables as a thickener for soups or gravies. Other examples are to choose foods that are largely made of water, like broccoli and fruits. Still other examples are the whole grain versions such as brown rice and whole wheat pastas.

Workout and weight loss on wheels- cooking when you need help

People with disabilities who need help in the kitchen should plan ahead when considering meals. If your attendant only comes in the mornings and nights plan to cook extra meals and put them away. Consider meals that you only need partial help like getting food down from the freezer or pots from the cabinets. Sometimes it may be best to do some work the day before, like cutting vegetables, then have help with a harder part the next day like cleaning the beef. Put foods on counter tops or the kitchen table rather than in hard to reach places like a high cabinet. Placing a rolling cart in the kitchen or dining room is also an idea to make things more reachable. It is not a bad idea to put kitchen items in other rooms so they can be at your height. You can always put pots and pans in a pretty box with a lid in your bedroom. No one will know it has kitchen items inside it will look like it belongs at the foot of your bed.

Workout and weight loss on wheels- special diet, foods vs. special, diet foods

Special diets are not as much about losing weight as they are about having a healthy body. Weight loss is often a secondary gain, except for gluten free and low carbohydrate diets. Let's look at suggested foods for each diet. Low cholesterol- oats, apples, beans, brown rice, fish, grapes, soy, and walnuts. High fiber- corn, white beans, lentils, kidney beans, pears, avocados, whole wheat pasta, and brown rice. Low carbohydrate any meats with skin, any fish not breaded, any form of egg, any dairy, vegetables, nuts, limit berries. Gluten free corn and rice based cereals, wheat crackers, potatoes, rice cakes, corn chips, spreads, marshmallows, eggs, fish, meat. Low sodium diets,- fresh or frozen meat, fish, eggs, dried peas and beans, milk, yogurt, ice cream, ice milk, breads, bagels, rolls, muffins, rice pastas, tortillas, noodles.

Workout and weight loss on wheels- size matters

Portion control is crucial; we don't need that second helping. However, we must also watch the amounts of food that is on the plate- what makes a portion? Books tell us the amount of calories in a specific amount and measuring tools help us determine the amount but there is an easier way to make this determination. Here are a few: 3 ounces of poultry & fish = a woman's palm; 1 gram = a paper clip 1 cup = a fist; 1 medium fruit = a baseball; 1/2 cup rice/pasta = ice cream scoop; 1 1/2 ounces of cheese = pair of dice; 1 teaspoon of oil = the tip of your thumb; 1 cup of cereal = large handful. This information will help when you eat at a restaurant, since you can't bring measuring cups with you.

Workout and weight loss on wheels- 20 foods to start with

I think one of the challenging aspects of dieting is determining simple meals to eat. In one book this aspect is laid out clearly. For the first five days create recipes using some of the following 20 items for the coconut oil, green tea, mustard, walnuts, olive oil, almonds, apples, chickpeas, prunes, greens, leafy greens, lentils, peanut butter, pistachios, raisins, yogurt, eggs, cod, rye, tofu, whey protein. In order to enhance flavors use any of these three seasonings - lemon juice, cinnamon, and/or garlic. Then for the next five days add these foods- tuna, lentils, carrots, tomatoes, mushrooms, grapes raisins, blueberries, oranges, oats, brown rice, corn, cashews. Seasoning must be salt free. For the next 20 days include most anything except red meat.

Workout and weight loss on wheels- worse for those in wheelchairs

This weight loss information is important for anyone but I emphasize my population because less attention is given to the fact that persons with physical, emotional and sensory disabilities are nearly twice as likely to be obese as the general population. 27.4% of adults with disabilities are obese, compared to 16.5% of non-disabled. 25.5% of men with disabilities vs. only 17.7% of men without. 29.1% of women with disabilities vs. 15.3% of women without. The differences were greatest among persons 45-64 years old; 34.4% of persons with disabilities reported obesity vs. 19.5% of those without. African Americans 36% and Hispanics 31% highest. Highest in New York State. Since movement is more challenging, weight can't usually be decreased with exercise. Thus the matter of cutting and monitor food intake is even more crucial. Food awareness is the most meaningful and consistent means of weight loss and maintenance.