Healthy Eating and Living
A year ago, I made a conscious decision to start eating better and exercising. Sounds like déjà vu, as I have made this vow many times before—usually around January 1st. Well, this time, I meant it and 80 pounds later, I’m healthier than I’ve ever been in my life. This lifestyle change (notice I didn’t say “diet”…they don’t work) is something I’m committed to for the rest of my life. I’m happy to say I think I can do this (eating healthy food and exercising regularly) for the rest of my life because I feel so good after I’ve done it! So many people have asked me, as you can imagine, “how did you do it”? My answer is always the same: “Do what you know to be right. Do what the doctors and nutritionists have been saying for years. Eat more fruits and vegetables, stay away from fattening foods and exercise 4-5 days a week.” No one ever looks at me with amazement and says “Really? I never knew!” Everyone knows what to do, they just have not committed to doing it yet. I’m not sure where you are on your journey to being “in balance”, but maybe this will help you. First of all, you have to find a balance that works for you personally. What I’m about to tell you works for me. I’m guessing it will work for you too. Keep trying until you find your own personal balance. You’ve got to balance what goes into your body and what comes out. Sorta like accounting. If you don’t manage your money, you wind up in debt and bankrupt. If you don’t balance “calories in” verses “calories out”, you get fat. Plain and simple.
It all starts with your mouth. What are you putting in? Before you eat it, ask yourself, what nutritional value does this food have? Make good decisions as to what you eat. Keep it clean and healthy. If it will clog your drain when you wash the dishes, chances are it’ll clog your arteries too.
Fruits and Veggies! Load up on them. Don’t load them with butter, salt etc. Raw. Steamed. Lightly sautéed in olive oil. Grilled. Get creative. Get colorful.
Beans and legumes! Again, there are so many different kinds, when you get bored with one kind, go to another. Lentils are my personal favorite (loaded with carrots, mushrooms, onions, celery, etc.)
Limit your meat intake! Not saying be a vegetarian here. Just limit it. Chicken or turkey every now and then. Stay away from red meat. Once a week at the most!
Limit the Three “S’s”! Salt, Sugar, Soda. It’s everywhere. Avoid them if possible. I don’t use a salt shaker anymore. Fruit tastes like candy to me. Rarely drink a soda.
Limit your carbs! I didn’t say no carbs, just limited. Pasta and potatoes can pack it on. Limit all carbs.
Snacks! Love ‘em! Fat free pretzels, carrots, cucumber, almonds, walnuts, raisins, any fruit, 94% fat free popcorn, any raw veggie. There are lots of tasty snack foods out there that are virtually fat free.
Don’t eat fast food! Most fast foods get you fat fast! And it’s not good for your wallet either. Eat a salad with fat free dressing if you must.
Here’s my daily routine. It varies, but in general, I work out for an hour in the morning (30 minutes elliptical and 30 minutes swimming). I have a cup of coffee or two. A piece of fruit (banana usually). Some folks swear by oatmeal. Go for it! I eat a nice lunch. Lean cuisine of some sort, salad, etc. It’s my “big meal” for the day. At night, I’ll eat a light dinner. More of a snack really. Depends on how hungry I am. I’m fairly sedentary most of the day. I don’t need a lot of calories to do my job. Income and outgo. Find a balance that works for you. Your body will eventually find its “happy place”. Weight will come off if you do this! It has to. It’s the law. These numbers don’t lie!
Hope this helps. I’m not a nutritionist or a trainer. After 48 years of physical abuse to my body, I’ve found a balance that works for me. I’m really looking forward to the next 48 years! May God bless you on your journey of stewardship of body, mind, time and money. These are precious gifts from God. Use them wisely.
Peace and Love, Scott Ferrell