3 Parts on the Plate

About a year ago I was looking up information on low GI diets because I thought it sounded interesting. GI = Glycemic Index. During my research for that I happened upon a very interesting concept that I have embraced - I call it the 3 Parts on a Plate.

Here's what it boils down to, each meal you have should include a:

slow carb (veggie)
fast carb (average carb)
protein

To understand "why" I'll direct you towards the original article I read about it.

Article:
Fat Burning Foods & Foods That Burn Fat, by Fat Loss Coach, Tom Venuto

And definitely check out this list of slow carbs and fast carbs.

Drink Water

About 7 years ago I decided to make a change in my life - I decided to drink water. Until that point I only drank a glass a day or less because I didn't "like" the taste of water. I can't remember why I made this decision but I do know it has been one I am very grateful that I made. I do remember that first month though - it was hard - I didn't like drinking the water - it was a chore. But when I got through that month drinking 8 glasses a day it became old hat. Now I drink half a gallon of water daily without even thinking about it. I simply always have water by myself and refill it whenever it runs out. I sip it throughout the day.

There has been a lot of research as to why it is so important that we drink water. One website I recommend is: The Water Cure - there's a lot of free information on water there. So even if you don't like water you can "train" yourself to drink it and it doesn't take to long to make the change (it took me just one month) and it will make a lifelong impact on your life and your health.

What I Actually Do

At first I tried to count calories every day but it took too long so I stopped doing that.

It took a little for me to modify my fitness plan so I achieve optimal results:

Here's What I actually do:

Exercise Routine (Religiously - have not missed a day!)

Eat only 50 grams of fat per day

When preparing my meals I pay attention to the grams of fat so I stay within 50 gms for the day

I mentally keep track of how many grams I'm eating so I know how much I have left for the rest of the day

I drink half a gallon of water a day

I eat the recommended portion size for each food

I eat 3 meals a day and 1 to 2 snacks

I eat when I'm hungry - about every 3 hours

I do not drink soda - instead I drink iced tea with 2 tsp sugar

I have 2 glasses of milk per day

I do not eat fast food

I do Relaxation techniques - massage, chi kung, zhang zuang, aromatherapy, visualization, *? name for watching images with soothing music

I take one vitamin C pill per day

I eat cereal for breakfast - so I don't eat fat before noon

I eat sweets

I do not write down everything I eat or chart every calorie

When I feel like it I write in my fitness journal

I measure and weigh myself only once per week

I get excited about my results!

My meals are generally:
cereal
sandwich/popcorn/iced tea
chicken/rice/milk

Why Vitamin C

I have been adding a Vitamin C pill to my diet because I know I don't get enough in the foods I eat. But then I came across an old file I had that said Vit C helps your body burn fat! I totally forgot about that! So, I looked it up and found a good article which explains the why and how!

Here's the article:

Don't Skimp on Vit C

Portion Size

Ever read the labels on the foods you eat? The serving size is generally half the amount or less than what we actually eat. What does this mean? It means every time we sit down and eat twice as much as we should we're eating twice as much calories, fat, sugar, etc.

There's a reason the FDA has chosen these specific serving sizes. It each person's choice to eat the suggested serving size or to eat more.

What's amazing is that when I eat the correct portion size I feel full - I don't feel hungry. Why? Because it is the right amount! Eating double the serving size contributes a lot to our obesity.

By eating 3 balanced meals with 2 snacks and exercising every day I now feel less constipated and don't encounter that uncomfortable overfull feeling.

I love milk and when I didn't follow the serving size I'd drink 3-4 glasses with my dinner. That means instead of:

140 calories
5 gm of fat

I was regularly consuming:

560 calories
20 gm of fat

Just by drinking too much milk with dinner! Now I pour myself one glass of milk and place the carton back in the fridge and pour myself a tall glass of water that I can reach for when I've finished my milk.

I still feel satisfied (for the most part - although I'd prefer at least 2 glasses of milk with dinner).

So making conscious decisions to serve myself the correct portion makes a difference.

I must admit that my family serves all the food on the table when we eat dinner and unconsciously I'll dig in and eat 2 or 3 servings because 1 - it tastes good and 2 - it's right in front of my face. I've heard that some people only serve the portion they want to eat and leave the pots on the stove - that makes sense. But since my family doesn't do that I'll have to be ever more conscious of what I'm doing - for example tonight I had 3 servings of spaghetti because it was right in front of me and we were talking and I didn't even think about it! It wasn't until after I had eaten it all that I realized what I had done!

Also I serve myself so I put on my plate the amounts of food I want to eat. And that way I can "clean" my plate and not feel wasteful. At restaurants, however, I often find myself feeling like I "must" clean my plate and I know I shouldn't because we all know the portion sizes in restaurants in America are about 3 times the size that we should be eating. But once again we're engaged in lively conversation and just shoving the food into our mouths without thinking. We should never feel obligated to finish what's on our plates are restaurants - after all that's what doggy bags are for!

The good thing about breakfast and lunch is that I automatically serve myself the right portion size because it's very easy to pour out 1 bowl of cereal and make 1 sandwich.

So I guess my point is we need to be aware of the amount of food we are eating. Just think how many calories a day we could save by doing just that!

Youtube Downloader

For convenience I download the exercise videos I want to do from youtube using a simple free program called: Youtube Downloader.

I've used this program for a couple years without any problems and it works great! You simply copy and paste the url for the video into the program and click download. Then you convert the video selecting the box marked convert and selecting the file you downloaded. It couldn't be easier!

The great thing is that it allows me to have the exercise videos available whenever I want them and I don't need an internet connection to watch them.

Once a Week

Once a week I measure myself and I weigh myself. The reason I only do this once a week is because:

1. Weight always fluctuates within a day.

2. Then I'm not obsessed with weight - weighing everyday is hard on the mental attitude - to see that weight fluctuation can be disturbing.

3. Then I have something to look forward to at the end of the week - something to strive towards. In a way getting to see those results at the end of the week is a driving force to make sure I do my exercise every night.

4. I get greater satisfaction at the end of the week because the measurements and weight loss achieved are dramatic results that are really exciting for me to see!

ISO Healthy Yummy Recipes!

Do you have a fairly healthy and yummy recipe you'd like to share??? I'd be happy to try it and if I like it I'll post it here along with your name.

Thanks!

Zuccini Everyone Likes!

I've never liked zuccini until one day a vegetarian friend came over for dinner and I threw this together for him. When he was eating it he confessed that he's never liked zuccini and that this was the first time he ever did! So if two people who didn't like zuccini could be converted I figured there might be others out there!

1 Zuccini
3 tbsp olive oil
2 garlic cloves
1/2 tsp salt
1/2 tsp pepper
1/4 cup lemonade

Note: For a low fat version - use 1/2 tbsp oil and when you add the lemonade also add 1/4 cup of water so the zuccini doesn't stick to the pan and it cooks through.

1. Using a fork score the zuccini's skin to make it look like a zebra stripe. This is for decorative purpose only and is an optional step.

2. Turn stove onto medium-high and heat olive oil in a large frying pan.

3. Slice zuccini into 1/4 inch thin round slices.

4. When oil is hot add zuccini and garlic. Sprinkle salt and pepper on top.

5. Add 1/4 cup of lemonade.

6. Sautee zuccini until it is soft, approximately 5 minutes. Serve warm.

Fruit Smoothie

1 orange, peeled
1 banana, peeled
1/4 cup pineapple (fresh preferred, but canned will do)
1 cup ice
1/2 tsp sugar (optional)

Blend all ingredients. If fruit is lacking sweetness add 1/2 tsp sugar.

This is one of my all time favorite drinks - it is so delicious and healthy!

Easy Homemade Marinara

Marinara:

4 tomatoes
1 can tomato paste
4 cloves garlic, minced
2 teaspoon extra virgin olive oil
1/4 teaspoon oregano
Dash of Salt
2 tablespoons white wine
1/2 tsp sugar


1. Finely dice tomatoes, set aside.

2. In frying pan on medium heat saute garlic in olive oil.

3. Add diced tomatoes, paste, oregano, sugar, salt and wine.

4. Bring to a boil, then reduce heat and let simmer a couple minutes.

This tastes so fresh and delicious!

Pomegranate Cranberry Oolong Iced Tea

Oolong Tea Bag
Water
2-3 tsp Sugar
1/4 cup Pomegranate-Cranberry Juice

1. Boil water with tea bag.

2. Add sugar - stir.

3. Pour over ice.

4. Add juice.

5. Stir and enjoy!

I came up with this recipe one day and I think it is such a refreshing and delicious drink!

Delicious Bran Muffins

1 1/2 cups sugar
2 1/2 cups flour
2 1/2 tsps soda
1/2 tsp. salt
2 eggs
1/2 cup oil
2 cups buttermilk
1/2 cups raisins - optional
1 cup Nabiscco 100% bran
2 cups Kellogg All Bran
1 cup boiling water

Combine all ingredients as listed in large bowl.
Mix well.

Fill muffin tins 2/3 full.
Bake 425 degrees
for 15 minutes

Batter will keep six weeks in refrigerator.

Yummy Soup

3 cups water
1 can chicken broth
1 chicken breast, boneless, diced
2 cloves of garlic crushed
1/2 red bell pepper diced
1/2 onion
1 can tomato sauce
Salt to Taste
Pepper to Taste
Chicken Bouillon to taste
2 potatoes peeled and sliced into chunks
Soup Noodles (optional)

Place all ingredients except noodles into a pot. Cook on high. Bring to boil. Once it is boiling add noodles, when they are soft the soup is done.

Cherry Salad

Onion, thinly sliced, and sauteed
Candied Pecans, chopped
Mixed greens
Dried cherries, cut into quarters
Blue Cheese crumbles
Kraft's Balsamic dressing

Toss all ingredients and allow to sit in fridge for 20 minutes for flavors to blend.

TO MAKE CANDIED PECANS:

Wash nuts and while still wet sprinkle a mix of:
Mix 1/2 tsp salt, 1/2 cup sugar, 1 tsp cinnamon
over nuts and bake at 250 degrees for 20 min.

This is my favorite salad and everyone I serve it to loves it

Baked Stuffed Onions with Spinach Feta

2 LARGE onions
2 teaspoons olive oil
4 cloves garlic
2 cups fresh baby spinach
1 teaspoon fresh lemon juice
Salt
2 slices of sourdough, cut into bread crumbs
2 ounce crumbled feta cheese

Cut onions in half. Place the onions in a large saucepan and cover with water. Bring to a boil and cook until the onions are partially tender, about 15 minutes.

Preheat the oven to 350 degrees F.

Scoop out the center of each onion half, leaving a 1/4 inch shell. Reserve the centers.

Spray a baking dish with non-stick pan spray. Place the onions in the prepared dish, hollowed sides up.

Chop the reserved centers of the onions. Sauté in oil with the garlic in a medium saucepan until tender, about 5 minutes. Stir in the spinach, lemon juice, and salt. evaporates.

Remove from the heat; stir in the bread crumbs and cheese.

Fill the onion shells with the spinach mixture.

Cover with foil and bake about 20 minutes. Serve hot.

Peach Iced Tea

Ingredients

water
1 bag celyon tea
1 dash of lemon juice
1/8 tsp fresh ginger
ice cubes
1/2 peach
2-3 tsp sugar (or Splenda)

Directions

1. Make cup of tea in microwave.

2. To it add ginger and sugar. Mix. Remove piece of ginger.

3. Pour over ice.

4. Add chopped peach and a dash of lemon. Stir and enjoy!

This tea is really really delicious!

Pistachio Avocado Salad

nice lettuce (mixed greens)
gorgonzola cheese
avocado cut into chunks
pistachios
balsamic dressing
A touch of fresh basil

Toss all ingredients.

Spinach Omlet

Spinach Omelet

* 2 eggs
* 1/2 cup torn baby spinach leaves
* 1 1/2 tablespoons grated Parmesan cheese
* 1/4 teaspoon onion powder
* 1/8 teaspoon ground nutmeg
* salt to taste
* Pam Olive Oil Spray

1. In a bowl, beat the eggs. Season with onion powder, nutmeg, salt. Stir in the baby spinach and Parmesan cheese.

2. Coat a frying pan with cooking spray over medium heat, cook the egg mixture about 3 minutes, until partially set. Flip with a spatula, and continue cooking 2 to 3 minutes.


My Notes:

Light

Delicious

Gourmet flavors

Perfect to serve for a bruncheon

And because it cooks so quickly it makes the spinach very flavorful and not overcooked (wilted) with just the right amount of bite left to the spinach

2 eggs enough for not hungry person - make with 3 eggs for hungry person

Also light enough for upset stomach!!

Important use pam - it makes the omelet fluffy somehow!!

Back Exercises

I learned some life changing back exercises from my Tai Chi teacher in College. When the back is healthy the whole body as a result is much healthier. I have done these back exercises every day for 11 years and I swear by them! They are easy to perform and I can't imagine my life without them. I would say they are just as important as a good professional back massage.

I'll start by stating that these are done standing up with legs apart and knees slightly bent.

Then you simply roll the spine upwards so that each vertebrae is moved. I wish I could describe this better. Although they are easy to perform they're a bit difficult to describe. When I get a chance I will do my best describe them and if possible I will look for a video or a series of pictures to illustrate the movements.

Chi Kung

I've been doing Chi Kung for about 11 years. It has taken me places I never imagined. I do it before my exercise each day. I learned my Chi Kung set from my great Tai Chi teacher in College. I've been scouring youtube for videos with the same moves I perform but have not yet found one. When I get a chance I will try to describe the motions. They are simple and yet so effective.

My Starting Measurements

10-28-09

Waist: 41
Stomach: 46
Thigh: 27
Neck: 17
Chin: 29.25
Hips: 45
Shoulders: 50
Chest: Forgot to Measure
Arms: Forgot to Measure

BMI: 31.5

Weight: 199

Weight Training Exercises

I will post my weight training exercises as soon as I can!

Cardio Exercises

I do cardio three times a week. The cardio I do are:

Tae Bo
Sprinting
Cardio Workout Videos

I will post links to my youtube cardio workout videos soon.

Also see my post on: Free Tae Bo Videos

For sprinting all you need is a stretch of space outside - such as road outside your house. Sprint for like 10 seconds and then walk for 10 seconds and repeat for at least 5 minutes. I have a circular driveway so I just go in a big loop, but if you have a straight stretch of road you can always just go one direction, then turn around and go the other.

Stretching Exercises

Jaime Brenkus is a physical trainer and long time ago we purchased a 6 set of VHS tapes from him - to this day his 15 minute stretch tape is the best I've ever found! I looked him up online and found very little, only a few of the videos from my set but not the stretching video so I'm sorry I can't provide a link to it. However I'll do my best to list the stretches he does. He suggests you hold each one for about 20 seconds.

When I get a chance I'll post a description of each stretch - it does stretch out every part of the body in 15 minutes!

Calories

When I started out I had no idea how many calories I should be consuming in order to lose weight, all I knew was that I was suppose to eat 500 less calories per day in order to lose 1 lb a week - less than what though was my question. The answer I found out is that it should be 500 calories less than my BMR.

BMR = Basal Metabolic Rate

BMR is how many calories your body needs to remain the same weight.

In essence the BMR figure is the amount of calories your body needs at it's resting state in order to fully function your vital organs.

Here is the equation to figure out your BMR:

BMR = 655 + ( 4.35 x weight in pounds ) + (4.7 x height in inches ) - ( 4.7 x age in years )

Here's an example of my starting BMR:

BMR = 655 + ( 4.35 x 199) + (4.7 x 67.5) - ( 4.7 x 32)

BMR = 655 + 865.65 + 317.25 - 150.4 = 1687.5 BMR - calories I need to eat to remain same weight

IMPORTANT: Because I was planning on adding exercise to my lifestyle I had to calculate how many calories I would be burning with the exercise in order to figure out how many calories I needed to eat.

I figured that my daily hour of exercise would burn about 400 calories

So I took my BMR and subtracted the calories I would burn:

1687.5 BMR calories
-400 calories burned during exercise
-----
1287.5

Since I wanted to reduce my caloric intake by a total of 500 calories a day in order to lose 1 lb per week I have to subtract another 100 calories to figure out how many calories I should be eating daily

So:
1287.5
-100
----
1187.5 calories I should eat per day at 199lbs, 5'7 in order to lose 1 lb per week

Once I lose weight I then use the same equation above only changing
the weight in pounds.

Here's the equation again:

BMR = 655 + ( 4.35 x weight in pounds ) + (4.7 x height in inches ) - ( 4.7 x age in years )

If you are interested in recording how many calories you are eating each day you may be interested in this Calorie Chart which lists the calories for many different foods.