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What is My Best Approach to Eating Well?
My mother put me on my first diet when I was 9 years old. A high-carbohydrate diet was in vogue at the time. All I really remember about it is that I ate a lot of crackers and tuna and all the pasta I wanted. I was always 10-15 pounds overweight and tried every diet that came along. With every significant weight loss, I immediately gain it back and then some more. I’ve come to the conclusion that diets not only make us fat, they kill us.
I was in my 20’s when I peaked…I stopped weighing myself when I hit 220 lbs. and was wearing a skinny size 18. I’m 5’11” and of course I could wear it better than a 5’4″, but now I was definitely a BIG girl. I decided to join the local YMCA and take some aerobics classes. It all had a big impact then, and I’ll never forget how I felt the day after my first class. I thought someone had snuck into my apartment and beat me two by four from head to toe… I’m serious. My next plan was to join the older women for a water aerobics class. I swam in high school and have always loved the water. It was the best I could do. It may sound crazy, but this class and group of women changed my course
of life.
There are a few points I’m trying to make. First, I found a form of exercise that I really enjoyed and looked forward to. Second, I realized that the career choices I made in college were wrong for me. Third, I discovered my natural talent for motivating others. I lost weight because I got so much emotional satisfaction from encouraging others. After just three months of changing my diet and exercising, I lost 25 pounds. The principal approached me, wondering if I wanted to take the instructor position. I was delighted.
You’re no doubt wondering what all this has to do with good nutrition. everything. I had been dieting for 13 years at that point and what I did differently was apply common sense and it worked. We all know how to eat healthy, but for the record I’ll cover the basics. Never skip breakfast. It’s considered the most important meal of the day because until you get food into your body, your metabolism is in low, low gear… sleep mode is fasting mode. Even a small piece of fruit, a piece of toast or a small yogurt will do. Also drink a large glass of water. You are dehydrated from sleeping for 7-9 hours without drinking a single drop. If you can, make your midday meal your largest meal…lean protein (4-6 oz), 2-4 servings of vegetables (salad with steamed or grilled vegetables), a small portion of pasta or sweet potato… more water. Dinner can be similar, just smaller…more water. It’s a great plan to have a snack at 10am and 3pm. Research has shown that when we swallow a small amount every 2-3 hours, our metabolism remains accelerated and the body realizes that more food is coming in regularly.
After this pattern has been maintained for a week or so, the body begins to release stored fat…it knows that nutrients are always coming. Nothing white…white bread, white rice, white pasta, white potatoes and white sugar. Eat as little processed food as possible and avoid fast food like the plague. Quite simply. Not always easy.
Most of the time, do your best and realize that you will be eating pizza and hot fudge on Sunday. As long as it’s “once in a while” and not weekly, you’ll be fine. Personally, I can’t have tempting food in my house…if it’s there, I’ll eat it. If I need to treat myself, I go and buy one piece… savor every bite and be done with it. Do yourself a favor … ditch the diet; It just doesn’t work in the long run.
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