Do you find your body size
fluctuates? Sometimes it’s going up … and sometimes your body size is
going down?
Many people find that their body size is usually pretty steady but
a long vacation, a period of intense exercise or a major life event can
sometimes result in weight loss or gain. When this happens it can lead
you to feel out of control. In fact, I have a client whose body size
changed a lot recently. She is an
active person and is training to
put on muscle. On top of working and her usual exercise routine, she also spends
her time running around after her four lively kids! So, when she recently went
on an extended vacation, she didn’t think twice about the extra exercising: her
family was running around sight seeing and being active (hiking, biking etc.)….
having fun each day. She didn’t
pair the extra exercise with extra calories and her body weight dropped by
about 7lbs. You may think this is wonderful news but she’s petite and losing
that weight wasn’t something she was trying to do. Her body shape changed
and her clothes didn’t fit properly. What she should have done was pair my calories
in with her calories out. In the back of her mind she knew this but she
didn’t equally prioritize eating properly. And her sudden weight loss was
accompanied with a lack of energy – the last thing she wanted!
Here are some tips to help you maintain your weight and avoid body
size fluctuations – whatever is happening in your life. After all, you’ve
worked hard to make sure your body is the right size for you – let’s make sure
you keep the shape you want.
Plan for success
Know what you are going to do and when you are going to do it.
This is important for both eating and exercising and will help you stay in
control of your body size.
· I make time for balanced meals and
always keep a few healthy snacks on hand to make sure I have something
nutritionally beneficial within reach – this is especially helpful when I’m
rushing around.
· I try to make sure my
minimum exercise level is set at 30 minutes a day.
With these two things I know that I can balance my calories in
with my calories out. If I find myself exercising more then I can add an extra
snack when I think about it – I don’t give myself a chance to forget and that
means my body size will stay just right.
Be consistent
Whether you want to maintain, lose or gain weight then you need to
be consistent with your eating and exercise routines. I feel like our attention
spans are getting shorter but we have to give routines time to work. It’s no
use doing something for a day or a week and then giving up.
At the same time, we know that a life that is the same every day
would be boring. That means that if you have an extra portion of dessert one
day then, no, you don’t need to jump up and start exercising to balance the
calories. You just need to say no to extra dessert the next day.
(Too often I hear people say they’re planning to miss a meal
because they ate too much the day before. It’s important to understand
that even if you do slip up on your calories, you still need to consume
calories later because your body needs consistent amounts of fuel. In the same
way, follow a day of intense exercise with a different activity not complete
laziness. For instance, the day after an endurance run consider a gentle swim.)
Balance
Don’t let changes in your life be an excuse to let your body size
become something beyond your control.
I want to make it clear that you must not create a habit of
thinking “I ate a donut = I must run for an hour right now” because this could
create an unhealthy pattern of extremes. Exercise is not a substitute for poor
nutrition and good nutrition is not a good excuse to skip your workout. These
two important parts of our life work best when combined in a perfect balance.
Strive to find the balance that is right for you.
Balancing your nutrition and activity level consistently will help
you stay in control of your body size. And, when we feel in control, we feel
happier!
Cauliflower, Kale and Chicken Sausage Bake
Here's a recipe that tastes like comfort food, but without the guilt. Kale is a nutritional powerhouse, filled with calcium, and numerous vitamins and minerals. Servings: 6
- 1 teaspoon olive oil
- 1 yellow onion, diced
- 2 garlic cloves, minced
- 3 cups kale, chopped
- dash of salt and pepper
- Pinch of each, dried: thyme, rosemary, tarragon, and parsley
- 4 links nitrate-free, chicken sausage, sliced into half moons
- 1 head cauliflower, cut into small florets
- 1/2 cup chicken broth
- 1 teaspoon lemon juice
- 1 cup fat free ricotta cheese
- 1/2 cup Parmesan cheese, shredded and divided
- Preheat oven to 425 degrees F. Lightly grease a casserole dish with olive oil. Place a large pot of water to boil with a pinch of salt.
- In a large skillet over medium heat, sauté the olive oil, onion, garlic, salt and pepper, dried herbs and chicken sausage. Mix well, and then add kale. Cover for about 3 minutes, until kale gets bright green and wilted, then remove cover. Sauté for an additional 3 minutes until everything is tender. Set aside.
- Place the cauliflower florets in the pot of boiling water. Boil for 5 minutes, then remove from heat, drain, and return cauliflower to pot.
- Add the kale mixture to the pot as well as the chicken broth, lemon juice, ricotta cheese and half of the Parmesan cheese. Mix will over medium heat until all has been incorporated.
- Transfer to prepared casserole dish. Top with remaining Parmesan cheese. Cover with foil and bake for 15 minutes. Remove foil and bake for an additional 5 minutes.
- Remove from oven and serve.
Nutritional Analysis: One serving equals: 238 calories, 10g fat, 584mg sodium, 14g carbohydrate, 4g fiber, and 18g protein
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