Our last two posts have been laying the foundation for what we’ll dub the Eat For Success Program. We talked calories as well as macro and micro nutrients. And now we’re going to put that all that information together in a common sense, simple to follow eating plan. It goes like this:
- Eat 45–65% of your daily calories from carbs, 20–35% from fats and 10–35% from protein.
- Be sure you are getting adequate amounts (but not too much) of Vitamins A, B, C, D, E, and K.
- Be sure you are getting adequate amounts (but not too much) of Calcium, Potassium, Iron, Folate, Magnesium, Copper, Sodium and Zinc.
- Choose the least processed foods possible. Eat lean meats, whole grains, green vegetables and low GI fruits.
- Maintain energy balance (calories in vs. energy expended). Unless you want to lose body fat, in which case you should eat fewer calories than you expend.
- Drink a half-gallon of water daily.
- Strive to eliminate sugar, alcohol and trans-fats.
Additionally, you will want to implement the following Helpful, Healthful Habits:
- Exercise 3-5 times per week, 30-60 minutes at a time. Include cardio conditioning, strength training, mobility training, balance training.
- Sleep at least 8 hours per night.
- Quit smoking. And vaping.
- Avoid stress.
Can I get a fist bump as we prepare our Rambo-style attack? Ready to start launching grenades and crashing headfirst into fitness and health with machine guns firing? Can you picture us – running in slow motion, spewing sweat, blood and profanities?! We’re tearing through the jungle, mud flying, screaming motivational mantras —
‘AAAADRIANNNE!” AAAAARRRRRRRGGGGHHHHH, MOTHER F#&@ERS!!!
Later, battle scarred and weary we make it back to the chopper, mission accomplished! We’ll head home to celebrate today’s victory with a refreshing glass of water and kale salad. No dressing.
And then we’ll go to bed early so we can get up, early, and do it all again tomorrow and the next day and the next day. Until we’re transformed. Or we give up.
…we could do this Strength in Numbers-style. In this scenario, we are going to take a leisurely, but well-planned, walk through the woods. On a nice paved trail. Wearing our sensible shoes. You can leave your machine gun at home, but someone should bring bug spray.
We will pick and choose which obstacle(s) we want to eliminate on this particular walk. And while it’s always fun to spew a little profanity, we’re going to set aside the rest of the drama so that we can think clearly. We’ll devise a plan to avoid today’s obstacles – now and in the future. And maybe we’ll pick up something new and interesting along the way…something we could start doing to positively impact our health journey.
We’ll meet back at the car and cap off the day with a celebratory dinner…Let’s start with water and a green salad. Please pass the dressing.