FITness – lesson #2 -What to eat (general view)

This will help you be healthy without the hassle. People feel they have no energy, everyday I hear people using snooze button and can’t function without coffee.  Most people that say that usually have poor diets and bad life choices, that’s how you get there.

A person between 15 and 30, if they sleep 8 to 10 hours a day  and have a good (not an excellent) diet, will have energy and a good state of being all day long.  SNOOZE button and not enough sleep isn’t in the repertoire of a healthy and happy person.

Remember that your body’s health makes you the grumpy, slow and always unsatisfied or it can make you happy, full of energy and optimistic.

Starting with a personal experience where I learned the benefits of wellness and then presenting this issue’s lesson (about the foods you need). Who ever doesn’t want to read “boring history of mine” just jump forward to the actual article for today. This lesson I found was good after knowing your body, because you made the first step in knowing about yourself, now know how to treat yourself with a simple and a schematic introduction.

MY FITness history (short) :

So my journey to wellness has been a long and fractured one. Who read the short history about myself will see that I was born underdeveloped; which with a really tight diet and lots of time of development, my health and structure became close to a healthy normal person. I ‘v always been good at sports but never reached the peak as I have a bone anomaly that limits my range of movement. This was found late (some years ago).

But after resigning myself to a more artistic and creative side of life things began to get better and the issue wasn’t a problem for me. So as any teen I was skinny, not too big….not to short, i got really mediocre. That was fine until my teen years where the need of looking good came into play. So in 9th grade I started massively going to the gym and eating 5 to 7 times a day, with my intensive training and sleep and diet I got up from 54 kg  (119 lbs) at 1.70 m (5 feet 6) to  75 kg  (165.34 lbs)  in only 3 months. I was muscular, I was still developing  (puberty),there was no fat yet as I would train at the gym and then 3 to 4 times a week I would have trained at martial arts (Ninpo Bujinkan).

Fast forwarding to current times, I got to college where I started getting a bit fat., had 2 jobs got fatter until one day when I stopped eating for energy and started working out, by then i had 82 kg but no active muscle mass…so I started training alone until i got really skinny to 69 kg. This happened in almost 6 months of training everyday really intense.

Today I have almost 2 years since I started training back in the gym,  this was triggered by my mom’s hart attack, though she and my father always ate healthy and as clean as possible, the diet was not enough for the intense smoking and the lack of physical workout. Her hart was clogged so she got a “complimentary”  double bypass surgery , which they say should have been a triple bypass…so that’s when fear, anger and determination met and I started hardcore training.  2 to 4 hours a day of intense workout, sometimes from the fatigue my nose would bleed but I would not stop.

What’s important is anything you do, don’t punish yourself for doing it or for choosing it. After a year of intensive training, I started gaining some muscle but not enough cause too much training can actually suppress muscle growth. So this determent me to do the right thing and to use this time in doing something good with myself so I started reading and enlightening myself in the studies of the body, though I already know a lot about the human body from Sex ED, I started connecting dots that weren’t that important to me.

FITness – lesson #2 -What to eat (general view)

Pyramid of healthy foods

So today as FITness – LESSON nbr. 2 – we shall see what to eat. This is a general view to place the reader in the right perspective. I really think and know that people who are reading this blog are more than ordinary and I can’t come with simple things. But this will help as it is a general, short and good presentation of some of Harvard’s studies on healthy eating.

**Please note:  The following information was taken off the internet, i have not tampered or changed anything in it’s contents. The needed references are included in the article.

So Harvard school of public health has developed a pyramid of eating healthy , so here you have it :

The Healthy Eating Pyramid is a simple, trustworthy guide to choosing a healthy diet. Its foundation is daily exercise and weight control, since these two related elements strongly influence your chances of staying healthy. The Healthy Eating Pyramid builds from there, showing that you should eat more foods from the bottom part of the pyramid (vegetables, whole grains) and less from the top (red meat, refined grains, potatoes, sugary drinks, and salt).

When it’s time for dinner, most of us eat off of a plate. So think of the new Healthy Eating Plate as blueprint for a typical meal: Fill half your plate with produce—colorful vegetables, the more varied the better, and fruits. (Remember, potatoes and French fries don’t count as vegetables!) Save a quarter of your plate for whole grains. A healthy source of protein, such as fish, poultry, beans, or nuts, can make up the rest. The glass bottle is a reminder to use healthy oils, like olive and canola, in cooking, on salad, and at the table. Complete your meal with a cup of water, or if you like, tea or coffee with little or no sugar (not the milk or other dairy products that the USDA’s MyPlate recommends; limit milk/dairy products to one to two servings per day). And that figure scampering across the bottom of the placemat? It’s your reminder that staying active is half of the secret to weight control. The other half is eating a healthy diet with modest portions that meet your calorie needs—so be sure you choose a plate that is not too large.

Five quick tips:

1. Stay active. A healthy diet is built on a base of regular physical activity, which keeps calories in balance and weight in check. Read five quick tips for staying active and getting to your healthy weight.

2. Go with plants. Eating a plant-based diet is healthiest. Make half your plate vegetables and fruits. Cook with healthy plant oils, like olive and canola oil. Get most or all of your protein from beans, nuts and seeds, or tofu. Check out these delicious healthy recipes that bring the Healthy Eating Pyramid and Healthy Eating Plate into your kitchen.

3. Pick healthy protein sources like fish and beans, not burgers and hot dogs. Eating fish, chicken, beans, or nuts in place of red meat and processed meat can lower the risk of heart disease and diabetes. So limit red meat—beef, pork, or lamb—to twice a week or less. Avoid processed meat—bacon, cold cuts, hot dogs, and the like—since it strongly raises the risk of heart disease, diabetes, and colon cancer. Read more about choosing healthy proteins.

4. Make your grains whole grains. Grains are not essential for good health. What’s essential is to make any grains you eat whole grains, since these have a gentler effect on blood sugar and insulin. Over time, eating whole grains (brown rice, whole wheat bread, whole grain pasta) in place of refined grains (white rice, white bread, white pasta) makes it easier to control weight and lowers the risk of heart disease and diabetes. Read more about whole grains.

5. Drink water, coffee, or tea—not sugary beverages—and drink alcohol in moderation, if at all. What you drink is as important to your health as what you eat. Water is the best choice, and coffee and tea also have health benefits. Sugary drinks are the worst choice, because they add empty calories, leading to weight gain, in addition to raising the risk of diabetes and heart disease. Limit milk and dairy to one to two servings per day, since high dairy intake can increase the risk of some diseases, and go easy on juice, since it is high in sugar. Moderate alcohol consumption can have real health benefits for many people, but it’s not for everyone; those who don’t drink shouldn’t feel that they need to start. Read more about healthy drinks.

Using the first lesson and this one….can easily start you in planing a healthy, balanced food chart where you don’t need to struggle and there is no big financial expense.

REMEMBER : anything needs time to adapt, your body needs to cleanse itself and start receiving the new treatment. BELIEVE me when i say it , after the first month (hardest) you will start seeing improvements in ALL aspects of your life.

Healthy body = healthy mentality = healthy thoughts = positive thinking = a driven person and ambitious  – WHY NOT !!

all the above topped with a great looking body 😉

Until next time…Stay great !

Posted on February 4, 2014, in FITness and tagged , , , , , , , , , , , , . Bookmark the permalink. Leave a comment.

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