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Posted by Tanja Djelevic in Nutrition on August 5th, 2010
This is an except from my upcoming book, Life Force.
I don’t believe in eliminating entire food groups in order to hasten weight loss. Most super diets are built on this model. One diet eliminates carbohydrates, another eliminates all fat, and a third excludes everything but water. Instead, diets should be comprehensive but well balanced and as natural and as fresh as possible.
- Eat five to six meals a day. A missed meal affects your metabolism. Eating fewer meals does not automatically mean that you will lose weight.
- Try to eat every three hours. Calorie burning becomes most effective, and your blood sugar stays at an even level throughout the whole day.
- Calories: Approximately 1600-2000 calories a day is sufficient for someone who has a sedentary job and who does not exercise in his or her spare time. 2000-2500 calories is a good level for someone who moves a little more, both on the job and in his or her spare time. Someone who exercises a number of times a week and who has an active day overall should get 2500-3000 calories. Remember, this is a fairly rough measure for calorie intake, and you should simply see for yourself what level is right for you. Bear in mind that it fundamentally has to do with the fact that calories that are not burned are stored as fat, which leads to being overweight.
- Vary your diet; do not exclude whole food groups.
- Drink approximately 8 cups of water a day.
- Be sure to consume the right amount of fat. Good fat is found in fish, nuts, olive oil, canola oil, and other vegetable oils. If you are concerned that you do not get enough fat from your food, add an Omega-3 supplement.
- Be aware that every in-between meal snack you eat counts as a full meal, even if it only contains 100 calories.
- Let the colors guide you. This is one way to ensure that you ingest the right amount of nutrients. A meal should include many different colors, for example red, green, and purple, in order to be correct from the nutrition standpoint. Broccoli, carrots, red beets, and tomatoes are some examples of colorful foods that should be return items on your plate.
Image: mini true
Tags: life force
Posted in Nutrition | No Comments »
Spending just five minutes a day exercising outdoors can do wonders for your mental health, according to a recent study. Increase that to 30 minutes or more and you’ll be extra happy, healthy, and fit. And now that it’s summer, you have no excuse! To help you get out and get going, here are 10 great resources on the web:
Beach California: Places to play beach volleyball in California
GORP: US parks for hiking, biking, surfing, climbing, and more
Helium: 10 places to learn to surf on the West Coast
Map My Ride: Find and map biking routes around the world
Map My Run: Find and map running routes around the world
Map My Walk: Find and map walking routes around the world
National Park Service: US parks, preserves, monuments, and recreation areas
Paddling.net: Places to canoe and kayak in the US
Pedaling.com: Bike rides around the US and Canada
Trails.com: US trails for hiking, biking, and running
Have fun and live life loud!
Image: aarmono
Tags: biking, canoeing, climbing, cycling, hiking, kayaking, outdoors, outside, running, surfing, volleyball, walking
Posted in Body-Mind Health, Fitness | No Comments »
Physical exercise or regular movement of some kind is a vital part of creating health. It can help lower overall cancer rates and boost immune system function, build stronger bones, and provide more restful sleep. Following is my own list of more personal benefits of exercise:
- I feel more energy as soon as I exercise
- My mind clears if I am having a “foggy brain” day
- With feeling strong, I feel capable and attractive
- I use exercise as a form of active socializing (hiking, running together)
- Sometimes it feels like meditation
- Most of the time it feels like self love – giving my body what it needs
- I make sure I have fun in the process, which gives me a feeling of joy
Take a minute to sit down and note what moving means to YOU.
Please feel free to share your responses, too!
Posted in Body-Mind Health, Fitness | No Comments »
Posted by Tanja Djelevic in Nutrition on July 27th, 2010
Eating frequently gives you a sense of fullness throughout the day — but it does require some preparation so you don’t end up relying on vending machines or other sources of high-calorie, unhealthy food. Whether you work at home, in an office, or are constantly on the go, keep these sensible snacks close at hand. Each is worth approximately 100-250 calories and is easy to store and carry in plastic bag or container.
- Almonds (unsalted) – 10-15
- Cold cuts – 1 ounce of turkey, lean ham, chicken breast, etc.; watch for sodium
- Cottage cheese – 1 serving
- Eggs – 1 hard-boiled or 4 egg whites
- Fruits – Choose from the low GI list; good fruits include apples, pears, grapefruits, melons, and berries
- Protein shake – 1 scoop protein powder mixed with water
- String cheese
- Vegetables – Choose from the low GI list; celery sticks are especially good!
- Vegetable juice
- WASA crisp bread (rye or sourdough) with cold cut meat
- Wheat toast with peanut butter – Maximum 2 times per week
- Yogurt with berries
Image: Y
Tags: snacks
Posted in Nutrition | No Comments »
Posted by Tanja Djelevic in Body-Mind Health on July 22nd, 2010
I meet people all the time – at the gym, on my Facebook page, and in any fitness situation – who want to transform their life in some way. Their first and foremost wish is to change their body or become physically healthy, but I always think this is just a foreshadowing of the desire for something more profound, to make a life change. Maybe to find one’s inner Warrior!
Sometimes our Warrior appears in order to help us through a difficulty or life crisis … but we also have the ability to tap into it because we WANT to. I strongly believe that everyone can do this, if the desire is there. I love seeing that light in a person when they have decided what is truly important to them in life, who they are and what they can give to the world.
Where is your Warrior? Will you let it shine?
Image: marfis75
Tags: Warrior
Posted in Body-Mind Health | No Comments »
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