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.