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 donít -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.† ďSeventy percent of the immune system is located in the gut,Ē says David Heber, MD, PhD, professor emeritus of medicine at UCLA Health. ďNutrition is a key part of immune function.Ē 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 individualís 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 (thatís 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 Sheriís Kombucha Klub. The fermented tea is a benefit to your gut flora. ľ 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 arenít 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 donít 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 nightís 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 donít drink enough water daily, and 25% of kids and teens donít 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 thereís 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. Donít over think- just do it!