Tuesday, March 9, 2010

Nathan's Life Changed

Amber and I did Nutrisystem a couple years ago and it literally changed our lives. We both lost 30+lbs in about 4 months and learned what full really feels like. Portion control was something that has made a huge difference.

Recently, we've eliminated red meat and poultry from our diet and that has also been pretty awesome. We eat lots more veggies, still get plenty of protein from other sources, and are getting lots more vitamins without taking lots of pills. Also, I generally just feel better since removing meat ... but that may be somewhat psychological.

I've recently realized that there is an important spiritual component to taking care of our bodies, and working on a healthy lifestyle is part making your whole life worshipful.

Thanks for the encouragement and resources on your blog! Very cool.
Nathan R. Hale

Thank you, Nathan, for sharing your story and your good advice. Three cheers for your healthy worshipful lifestyle. That truly gives glory to our Creator, Jesus.

My story is much the same. In five months, I lost 25 pounds by walking on our treadmill for 20 minutes, three times a day: Morning, Noon and Night. That was January - May of 2000, when we lived in Bouake, Cote d'Ivoire. I went from size 38 jeans to size 32.

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Sunday, March 7, 2010

Eat Healthier

Fruit bowl - containing pomegranate, pears, ap...
Fruit bowl image via Wikipedia

Follow these tips and you’ll be well on your way to healthier living:
  • Eliminate or significantly limit your consumption of sodas and other sugar-laden beverages: According to Calorie-counter.net one can (12 fl. oz) of Dr. Pepper, Coca-Cola or Pepsi Cola has 155 calories. You have to walk for 23 minutes to burn off one soda; or 45 minutes for drinking two a day. If you can’t live without soda, make it a weekly treat, not a habit.
  • Eat more fruits and vegetables: The government recommends 2-4 servings of fruit and 3-5 servings of veggies a day. Most people don’t eat enough of both. Increase your daily intake with mindful eating: One piece of fruit for breakfast; a fresh salad (add a low-fat dressing) for lunch; and veggie snacks during the day. Substitute veggies and fruits for sugary treats and watch your cravings for sweets slowly diminish or disappear altogether.
  • Eat Less Refined Sugars/Sweets: Whether you’re a chocoholic, ice-cream lover or just plain crazy for sweets or unhealthy salty snacks, keeping these in moderation can be a tough balance. Who doesn’t love a sweet treat after lunch or dinner?
Read more about eating healthier at ACE Fitness

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Thursday, March 4, 2010

Sunlight on Vitamin D

Do you get enough vitamin D? The American Journal of Clinical Nutrition Dec. 2008 sheds daylight on this question.

One study found that vitamin D levels appear lower among Americans than 15 to 20 years ago. The decline in vitamin D levels is attributed to these factors: increasing body weight, declining milk consumption, and increasing use of sun protection.

How to get your RDA of Vitamin D?
  • Daily sun exposure of 10-15 minutes in non-peak hours may provide adequate vitamin D
  • People who use sun protection (Don't we all?) need more time in the sun or other sources of vitamin D.
  • Dietary sources of vitamin D:
  • Vitamin D supplements at currently recommended doses can increase vitamin D levels in the body. There is wide diversity (600%) in human absorption of vitamin D (mostly related to weight)

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Tuesday, March 2, 2010

5 weight-loss myths to deny

Popcorn
Popcorn image via Wikipedia

Misguided weight-loss myths do more harm than good. This article at HowStuffWorks.com examines five widely believed weight-loss myths that may lead to diet mistakes and some practical ideas to help you avoid them. Discover which foods aren’t as bad for you as you may have been led to believe!
2 of the Weight-Loss Myths:
  • Snacks and Desserts Will Ruin a Diet: Usually it’s not the snacks or occasional dessert that does a diet in, so much as it is the type and quantity of said treat. The occasional snack is necessary to avoid dips in blood sugar, keep energy levels high and avoid binging at main meals.
  • Never Eat in the Evening: Experts are now downplaying this rule because calorie consumption, rather than time of day, is the key determinant of diet success. The main point is that a pre-bedtime snack or dessert isn’t detrimental to your diet, so long as it’s not eaten on the heels of a high calorie day.
Full list of weight-loss myths at HowStuffWorks.com, with thanks to Guy Kawasaki.

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