We all need to find what works for us. Please understand I am not promoting the Flat Belly Diet. I am promoting healthy foods and a healthy diet that can be sustained for a lifetime. It just so happens that the Flat Belly Diet works for me.
The day after my awesome technician and I had our little chat I made my way to Barnes & Noble to buy the Flat Belly Diet book. I found two cookbooks so I bought both. My journey to a healthier me had begun. It didn't take me long to discover that I could have about 1600 calories every day. Wow! For someone who was trying to limit her calories to 1000 each day, I was way excited.
There are four "Golden Rules" I must adhere to.
1. Eat a MUFA at every meal. 2. Never go more than 4 hours between meals. 3. Stick to approximately 400 calories per meal. 4. Limit saturated fat to no more than 4 grams per meal.
MUFA's are monounsaturated fatty acids.
They are found in some really yummy foods like avocado, olives, chocolate, nuts, seeds, and legumes. MUFA's are plant-based fats and are considered a healthy type of fat. The Mediterranean Diet is based around MUFA's. Like all fats MUFA's are high in calories so I have to limit the amount.
Here is what the Mayo Clinic has to say about MUFA's. "Consuming monounsaturated fatty acids may help lower your risk of heart disease by improving risk factors. For instance, MUFAs may lower your total and low-density lipoprotein (LDL) cholesterol levels but maintain or increase high-density lipoprotein (HDL) cholesterol. MUFAs may also help normalize blood clotting. And some research shows that MUFAs may also benefit insulin levels and blood sugar control, which can be especially helpful if you have type 2 diabetes."
Here are just a few things I love about the Flat Belly Diet.
1. I can eat a variety of foods. 2. I can have so much more food each meal. 3. I know that I am eating an extremely healthy and balanced diet 4. I am never hungry. 5. I can have DARK CHOCOLATE every day. It's a MUFA! The hardest part about this diet is juggling the calories, the required MUFA, and other nutrients I need such as protein and calcium. I am getting better at that as I study the different foods I require to meet my own personal nutritional needs. I signed up for their website knowing it would help me plan my meals. It helps me track my protein, cholesterol, calcium and fat intake as well. I will probably cancel that as soon as I feel comfortable with the plan. I have based all my meals around what I like to eat. I like to keep things simple and stay out of the kitchen as much as possible.
Monday, April 29, 2013
So here I am, starting a Blog??!! My reasons are simple. I have hypertension, cholesterol readings that are somewhat on the high side of normal, and osteopenia. Osteopenia refers to bone mineral density (BMD) that is lower than normal peak BMD but not low enough to be classified as osteoporosis.
Every two years I have a DEXA scan to determine how my bones look. I was blessed this year to have a technician who took the time to explain how I could control my bone loss and even increase my bone density with a few (well, maybe several major) life style changes. I could then get off my bone meds which were not really good for me anyway. Before I had even left the imaging center I had already made up my mind to make whatever changes were necessary.
These life style changes are "killing several birds with one stone." All these changes will improve not only my bones, but also will raise my HDL cholesterol, lower my LDL cholesterol, improve my blood pressure, and help me lose my last 8 pounds and maintain my weight. I desperately want to take all my size 12 pants to Goodwill, finally fit into all my size 10 pants in the middle drawer and if I am lucky maybe even fit into all my size 8 pants in the bottom drawer. If this isn't enough incentive, these changes will make me a healthier, happier, and more energetic Nana so that I can keep up with my fourteen precious grand babies for many years to come.
I am still trying to decide which of these two changes has been the hardest; giving up my Code Red Diet Mountain Dews or going to the gym six days a week. These two changes were a necessary requirement in order to quit taking my bone meds. Any way you look at, sodas are just plain bad for you (sure taste good though). Read the article: Soda and Osteoporosis: The Cola Connection. You will spend hours in the dentist's chair if you drink regular sodas. I would probably not even fit into the dentist's chair. Diet sodas are just as bad or worse. Read the article: What are the dangers of artificial sweeteners in diet drinks? According to my doctor all my ailments are a result of "getting older" (I love it!) and could all be cured with regular exercise. Ugh! Such a bummer. My husband and I were already members of the YMCA. Being a member and going regularly are two entirely different things. It is just a simple matter of getting myself there every day. I am getting better at that. I walk a minimum of 30 minutes every day on the treadmill (bone pounding is good for my bones) and alternate upper and lower body weight machines.
The third life style change was to sign up for the Flat Belly Diet by Prevention. How I love this diet! I intend to eat this diet for ever. I get lots of fruit, beans, my home-made whole wheat bread, and even one ounce of dark chocolate (yummy!) every day. I could have none of this on my previous diet. The Flat Belly Diet is very similar to a Mediterranean diet. It encourages me to eat foods from all the major food groups at each meal. I do have to limit calories but overall a very healthy way to eat. I will describe this plan in more detail in a future post.
The fourth life style change was to change some of the daily supplements I take. Liquids get into your system quicker (I sometimes choke on those "horse" pills) so I am taking Buried Treasure VM-100 Complete liquid (Whole Foods), two Viactiv Calcium plus D soft chews, along with liquid Sundown Naturals D3 5000 IU, one 250 mg magnesium pill, two Omega Smart Super Krill, two Flora Advanced Adult's Probiotic (Whole Foods), five store brand 100% Natural Psyllium Fiber Capsules (Metamucil) , and one Elations Glucosamine & Chondroitin drink every day. This may seem like a lot to get down but I spread it out over the whole day. I will explain why I take each of these supplements in a future post.
I am passionate about the benefits of these changes and the effects they will have on my body and general overall health. I simply want to share this information I am learning with my family in the hopes that they will become more aware of the importance of a healthy diet. Our body is sacred and if we take care of it properly it will last a life time. "Know ye not that ye are the temple of God, and that the Spirit of God dwelleth in you? . . . For the temple of God is holy, which temple ye are." 1 Corinthians 3:16-17
