Week 42 Blog- The Complete 7
1.Eat less- What do you mean Sheri? How many calories, cups,
servings? I need exact specifics. No, you really don’t -just eat less! Maybe
cut every meal and snack you use to fuel in half. That is a good start. WHAT!!
Most people over eat. When we continually take in more fuel than we need for
our daily bodily processes- it is stored. Over 73% of adults in the United
States were classified as overweight or obese.
Since 2008, the national adult obesity rate for the U.S. went up by 26%.
The childhood obesity rate in the U.S. has also been on the rise. Among
individuals between 2 and 19 years of age, 19.3% of them are considered obese.
So, what is the first step? Simply eat less. Use smaller plates, cups and
glasses. Plate your food at the kitchen counter and eat at the table. You can
use the extra food for a meal in the days to come. If you eat out daily, cut it
to 3 times a week. Pack your lunch at home and take it to work. Most of the
time easy meals are not the best option for you. But Sheri- it is Taco Tuesday,
wings Wednesday and fried fish Friday! Well- YOU have to choose between the
high cost of eating out in this economy and the health cost it may cause you in
the years to come. I say this with love! Focus and eat less!
2.Eat clean- A poor
diet can lead to unwanted weight gain. And when you are overweight or obese,
your risk of certain diseases may increase as well. The average American
consumes around 17 teaspoons of added sugar every day. A study discovered that
the average American gets 57.9% of their calories from foods that are ultra-processed
to the point that these make up nearly 70% of their diet. Many Americans eat a
lot of fast food. It was determined that one in four people consume fast food
daily. Let us think- does high refined sugar, ultra-processed, high saturated
food create a healthy mind and body? You know the answer is no, so why do we
eat like this day after day and think it will lead to long term health? It does
not add up. It really muddies up your body and your health. The answer is eat clean- fresh fruits and vegetable, lean poultry and
meats, whole grains, ancient grains, nuts and seeds. Cut down on fried foods,
added fats (margarines, gravy, sour creams and dressings), high sugar soda,
coffee drinks and energy drinks. Focus on plans like the Mediterranean Diet. Choose
fresh fruits and vegetable in season and on sale. Watch portion sizes- cut them
in half. Small meals with healthy small snacks are best! Eat clean!
3. Focus on
your gut-Please revisit RefineMEnt podcast weeks
10,11,12 for a complete look. “Seventy percent
of the immune system is located in the gut,” says David Heber, MD, PhD,
professor emeritus of medicine at UCLA Health. “Nutrition is a key part of
immune function.” Immune cells in the gut interact with the microbiome, the
diversity of bacteria and fungi that live in the gastrointestinal tract are
directly influenced by an individual’s diet and lifestyle. The foods we eat
affect the diversity and composition of bacteria in the gut, which in turn
affect immune cells. Those gut bugs are healthiest and support strong immunity
when their hosts (that’s us) consume plant foods that are high in fiber.
https://connect.uclahealth.org/2021/03/19/want-to-boost-immunity-look-to-the-gut/ I believe we all benefit by adding a
prebiotic, probiotic and postbiotic supplement to our daily plan. Many on the
market are not effective. Please do your research before purchasing one. If you
want a proven winner, please email me for my recommendation. There are many
things we need to invest our money in and a pre/pro/postbiotic is one. Join
Sheri’s Kombucha Klub. The fermented tea is a benefit to your gut flora. ¼ c
two times a day is what I do. Find the flavor you like and make it a routine.
Your gut will not flourish on a diet of simple/added sugary foods and drinks. Think
fresh fruits and fiber for a happy gut!
4. Exercise
more- According to the Cleveland clinic about 80 percent of U.S. adults and
children aren’t getting enough exercise for optimal health. Exercise Guidelines
recommend: Preschool children (ages 3-5). Be active throughout the day.
Children and adolescents (ages 6-17). Do at least 60 minutes of moderate to
intense exercise each day. Adults. Aim for 150 to 300 minutes of moderate
exercise or 75 to 150 minutes of vigorous exercise each week. Health benefits of
physical activity include a reduced risk of death from heart disease,
heart-related events, high blood pressure, type 2 diabetes, high cholesterol
and various cancers. The positive results of exercise are more than the
traditional heart-healthy benefits. Research also shows that increased physical
activity can improve cognition, sleep and reduce anxiety, depression and
dementia. Even a little bit of exercise has some benefit. Park farther away in
the parking lot, take the stairs over the elevator, walk on breaks and on your
lunch break. Include your family on walks, hikes, swims and outdoor games. Our
bodies were designed to MOVE! You don’t need fancy gym memberships but the
money you spend can motivate us to be more faithful to our exercise routines. Be
creative and just get outside and do something. You can revisit RefineMEnt podcast week 2 and week 33 for more information.
5. Sleep-
Sleep plays an important role in health. A good night’s sleep empowers the body
to recover and lets you wake up refreshed and ready to take on the day.
Optimally, Adults between 18 and 64 need seven to nine hours of sleep per
night. Adults over 65 need 7-8 hours. According to the CDC, 35.2% of all adults
in the U.S. sleep an average of less than seven hours per night. This does
affect all areas of our lives. Almost half of all Americans say they feel
sleepy during the day. This occurs between three and seven days per week. There
can be medical condition that can interfere with quality sleep. Sleep hygiene
is a term that includes both the bedroom environment and sleep-related habits.
Sleep hygiene can play an important role in addressing sleep insufficiency. Try
to have fresh sheets, decrease caffeine containing drinks after 3 pm, and make
your room as dark as possible. Drinking more than two servings of alcohol per
day for men and more than one serving per day for women has been found to
decrease sleep quality by 39%. A comfortable mattress is important to being
able to get quality sleep. Stop and think of your nighttime routine. What can
you do or change to give yourself the best chance for a quality sleep? Revisit RefineMEnt week 9 for more valuable sleep information.
6. Hydrate
with water- Drinking pure water is important, but many Americans fail to get
adequate amounts of water every day. Studies have found that 43% of adults
consume less than four cups of water daily, over 50% of kids and teens don’t
drink enough water daily, and 25% of kids and teens don’t consume any water
daily. 75% of Americans are dehydrated.
According to the Cleveland Clinic, Dehydration is the absence of a sufficient
amount of water in your body. Most Americans are chronically dehydrated. When
this happens, our bodies adjust to the lack of water. It than can be difficult
to tell when our bodies need to drink more. Dehydration can inhibit your
ability to think clearly, diminish our energy levels, makes your heart work
harder because there’s less water in your blood. Dehydration may make us feel
that we are hungry when really it is just thirst. Before you eat a snack, drink
water to see if it is really thirst. How much water do I need daily? The
standard advice is eight glasses of water per day, talk to your health care
provider to confirm the right amount for you. The exact amount depends on your
weight, age, level of activity, the climate of your environment and other
health factors. Those with diabetes, heart disease, cystic fibrosis and other
conditions may need to be cautious. In
the summer months we need to be more aware of our water intake. Sugary specialty
drinks, energy drinks, soda and tea should not be included in your needed water
intake. Water only!
7. Plan your
day- A plan- any plan- will make a difference to what you achieve daily and how
you feel about it and yourself. To start, you need to know what time you have
available. You need to work around any regular or scheduled activities you have
like (events, appointments, meetings etc.) Whatever is left is either planned
or it may be wasted. Plan mealtimes with menu, your MOVE time and your sleep.
Most people already have a familiar weekly schedule- just write it down and
plan the health part- meals, Move and sleep! You can feel accomplished as you
move toward the weekend.
In summary: A quick start to a NEW YOU is easy with the complete 7- eat less, eat clean, focus on your gut, exercise more, sleep, hydrate with water and plan your day. Don’t over think- just do it!