(you may want to print this post for future references)
Two Commitments:
1. Attendance (this needs to be done virtually, daily)
2. Daily record-Keeping
If you want to have success, these are the commitments you MUST be willing to do daily. No wiggle room.
Three Imperatives:
1. Physical activity (PA) Minimum 2,000 calories per week. (that is calories burned)
2. vegetables and fruit (V/F) Minimum 35 servings per week.
3. 64 oz. water per day Minimum
Now let's talk about this a little. If we work out 6 days a week, in order to reach our Imperative goal of 2000 PA a week, that will mean we need to burn at a minimum of 335 calories a day. To be honest, at the rate of 2000 PA a week, that is way low, we should strive for a much higher rate. It really is a numbers game. But for the sake of "getting started" I am comfortable with the PA @ 2000 a week.
We will have PA assignments each week to help us get the hang of this concept, so no worries. As in my earlier post you saw how many PA Or calories I burned by cutting the grass, or by riding my bike, It is vital to record everything! If you have trouble converting the PA, please let me know as I have a few tools that can help. I use the polar watch I mentioned in an earlier post. That takes the guess work right out!
Now moving on to our V/F Imperative: 35 servings per week
How much is a serving anyways?
Vegetables?
1 cup of vegetable
1/2 cup legumes (kidney beans etc)
3 cups of tossed green salad
(As you take steps to plan and prepare don't limit yourself. Planning a full cup will help you eat more as a result, help crowd out other high fat or high calorie foods.)
Fruit?
1 medium piece of fruit
1 cup canned UNSWEETENED
1 cup sliced fruit or berries
Remember:
*All fruits and vegetables are low in calories This means they can help you lose weight quicker and keep more off.
*They are high in nutrients. There are more significant health bonus for your overall health management.
*They are also high in volume. You can eat more and feel fuller.
Now these a a few of our Musts to succeed. These are also a Minimum! It is a "starting" point.
At our Kick off I will show you how this is to be recorded, in your journal.
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My mother shared this healthy goal: Nine a day! (from the fruits and vegetables.) She made a goal to eat that many to help build optimal mental health to ward off dementia according to the workshops and reading she'd been doing. It also works with heart healthy eating, cancer prevention, and weight control. She created a "Health soup" which means she started adding any vegetables until she had nine veggies in a rich broth base with a little meat. Delicious. This "Nine a day" translates into 2 at every meal and one at every snack (3 X day) At least half have to be vegetables. And be careful that the fruit servings are on the small side not a medium apple but a small 2 inch diameter apple or 1/2 a larger apple. Eat away!
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