So the Victor crew got side-tracked for a couple weeks sharing some rather unhealthy interesting foods from Japan. It’s time to get back on track. Here are some healthy ideas to help you reach your goals from fitness.gov.
Make half your plate fruits and vegetables.
Choose different colors of fruits and vegetables. The more colors the more likely you’ll get vitamins, minerals, and fiber.
Make half the grains you eat whole grains.
This is something we’ve talked here about before. Eat oatmeal for breakfast and you have a good chance of reaching this goal. Look for whole wheat breads instead of white. Try some different grains like quinoa or bulgur wheat.
Switch to lower fat milk.
The lower fat milks will have less saturated fat and fewer calories.
Vary your lean protein foods.
Not just meat but also consider peas, eggs, nuts, and seeds. Try using ground turkey for your burgers or meatloaf.
Look for lower sodium foods.
Check the labels and choose the lower sodium or no salt added varieties of soups, bread, and other items.
Drink water instead of sugary drinks.
Drink water or unsweetened beverages. That means to cut out soda, energy drinks, sports drinks.
Include fish and shellfish. As an adult, try to include eight ounces of seafood a week.
Cut back on solid fats.
This would include foods made using butter, margarine, shortening, or lard. This means cakes, cookies, desserts, processed meats, and ice cream.
Here are some tips and swaps from Eat This, Not That! to help you lose 10 pounds.
Swap out soda for tea. Choose green tea over soda and save about 140 calories.
Drink 2 glasses of water. If you do this before a meal, you will curb your appetite.
Instead of fries, swap them for salad.
Eat dark chocolate. A small amount can keep that sweet tooth at bay.
Have soup as an appetizer. This will help you consume less during the meal.
Choose plain yogurt and add your own fruit.
Bring your lunch to work.
Keep a (healthy) snack stash.
Skip the cheese (on a sandwich or burger).
When it’s time to eat, sit down at the table and not on your feet. When you stand while eating you can eat as much as 30% more!
If you drink 8 8-oz glasses you do. But is there any scientific evidence of this? Here’s what the Victor crew found out:
There was a paper in 1945 from the Food and Nutrition Board of the National Research Council that wrote:
A suitable allowance of water for adults is 2.5 liters daily in most instances. An ordinary standard for diverse persons is 1 milliliter for each calorie of food. Most of this quantity is contained in prepared foods…
So apparently people have uttered this and printed this and taken this for just the first sentence. How does this get perpetuated for all these years? Following this recommendation, a person on a 1200 calorie diet should make sure they drink about 5 cups water. However a lot of this may be obtained through their food already. Also, this is not a license to stop drinking any water but rather to let up on the dogma of having to have to drink 8 cups of water a day. If you are dieting but think you feel hungry, try water first as you might just be dehydrated.
An acquaintance of the Victor Crew was recently told to cut out soda after removal of some kidney stones. You’d think the world came to an end over this. Curious, the Victor crew set out to find out more about kidney stones.
What are they?
Kidney stones are small deposits that form in the kidneys. They can range from a fraction of an inch to several inches. The smaller ones are easier to pass on their own. They are mostly uric acid and calcium. They can actually affect any part of the urinary tract. The mineral deposits join together and crystallize.
How do I know I have them?
Usually they cause severe pain so you know something is wrong from the get-go. Some symptoms may be severe pain in the side and back, a spreading pain to lower abdomen, the pain can come in waves, pain when urinating, different colored or foul-smelling urine, nausea and vomiting, urinating more often, but smaller amounts.
What can cause them?
Kidney stones can run in families. They can also be caused by some dietary factors like dehydration, too much protein, sodium, sugar, high BMI, and digestive diseases to name a few. (I suspect that’s why the cutting out of the soda for our acquaintance.)
So how do I prevent them?
You can try to reduce the risk by staying hydrated. Make sure you drink enough water (not soda!) Eat less foods that are high in oxalates like rhubarb, beets, spinach, sweet potatoes, nuts, and chocolate. Reduce salt intake. Substitute some non-animal proteins like beans. Use caution with calcium supplements.
If you lost your Fitbit, or never had one, you can use a new iPhone 5s app to turn your iPhone into a Fitbit. It will track your steps, distance and burned calories. This is just the basic information. A regular fitbit will track this plus stairs climbed and your amount of sleep. You can also set your own water goals.
Check your App Store for more info.
~ Steve Victor