Inform, Inspire, Empower

Maybe it is the British accent but I always love listening to what Julian Naylor, MD has to share. I have been pondering her top 5 weight loss and maintenance list.

1. Keep a Diary

2. 5 servings of fruits and vegetables everyday

3. 6-8 oz of H2O daily

4. Exercise for about 1 hour most days of the week

5. Sleep 8 hours per night.

I like that each of these are relatively simple, measurable and positive. The list does not contain things like you can not ever have sugar or wine or you have to do 1000 sit-ups before each meal. It has been my experience when people are contemplating losing weight they think of such impossible to stick to rules. This list, looks to me, like one, that can become a habit. 

"It is not easy."  

BUT, it could help to prevent disease as demonstrated in a pharmaceutical study Dr. Naylor presented. The life-style group, those who were facilitated in improved nutrition and physical activity, demonstrated a 60% reduced risk of developing Type II diabetes. The group on medication did not demonstrate the same results thus the study was abandoned. 

Her take on Vitamin Supplements: If nothing else take Vit. D and Calcium at a basic dose of 1000mg Calcium and 800iu of D3 in divided doses. 

11/25/10 -See you all at the Turkey Trot Thanksgiving Morning at 9:00 am. You will get a point and... a reflective vest.

Where have we been

On 11/11/10 we discussed what we learned so far and areas of continued struggles. Here is a quick recap:

Things learned

1. You (neither am I) are not the only one struggling with making lifestyle changes.

2. The use of a "trigger" can help to establish new behaviors. For example: "I will eat a piece of fruit with breakfast and lunch everyday." or "I will dedicate time for self reflection, prayer, and intentions while drinking my morning coffee, instead of checking emails."

3. Increased awareness of the empty eating/snacking during the day.

4. Drinking water while preparing meals prevents snacking.

5. My thoughts on food and exercise can drive my behaviors.

6. Having accountability improves follow through.

Struggles

1. Sometimes I just don't want to....

2. Other commitments and routines like children and work schedules make exercise time difficult to find.

3. Finding the "what" in what is standing in the way.

Out of this discussion I can proudly say Nancy and Kim found accountability in each other and have become attendants of Morning Muscles! 

The Challenge for this week was to find a Healthy Holiday recipe to share. It is not too late. If you post a comment with a recipe attached you can still earn your bonus point.

Perceived Exertion

It is fun paying attention to my 'perceived exertion rate' as I exercise this week.  Any distraction is good while I am doing the plank!  Greg says most workouts should be at Level 5-6 on the scale ~ "Level 5 is just above comfortable, am sweating more and can still talk easily" and "Level 6 is I can still talk, but am slightly breathless."  You can see how the scale will work for everyone because as your fitness improves your exertion rate will decrease and you have to step it up to reach your level of 5 or 6.  If you want to try interval training just add in some intensity blasts to 8 or 9 and recovery at 4 or 5.  You can do it with any workout ~ give it a try.  

This weeks challenge ~ add interval training to at least one workout this week. 

Perceived Exertion Scale
Level 1:  I'm watching TV and eating Bon Bons
Level 2:  I'm comfortable and could maintain this pace all day long
Level 3:  I'm still comfortable, but am breathing a bit harder
Level 4:  I'm sweating a little, but feel good and can carry on a conversation effortlessly
Level 5:  I'm just above comfortable, am sweating more and can still talk easily
Level 6:  I can still talk, but am slightly breathless
Level 7:  I can still talk, but I don't really want to.  I'm sweating like a pig
Level 8:  I can grunt in response to your questions and can only keep this pace for a short time period
Level 9:  I am probably going to die
Level 10:  I am dead
 

Check out MyPyramid.gov for interesting information on your daily recommended amounts for each food group and take a look at the tracker.