I have been on the Corporate road, many days with high stress, and lacking energy due to calls all night from the 24/7 facilities. My choices of food and drink were just plan poor to be honest. I would have good days and bad days, but overall, if you rated great eating plan as 10 and poor as 1, I would be a 2 or 3.
There are some basic choices that I have decided to make, along with following the Beachbody plan for healthy eating. I started this on March 21st, 2017, with very high blood pressure, and official retirement from my job to work just the Beachbody business. I decided it wasn’t worth my health and fitness, to sacrifice for a job that had constant stress. I know many of you feel the same.
I took charge of my own future, by becoming a Beachbody Coach, worked the business, and sustain a good income flow. This is while I await official financial retirement later on. Alright, I took a first step, and it has been exciting the early days of change for the positive.
Well, first off I understood diet was more important than fitness. I plugged into Beachbody on Demand, which allows you to access all of the Beachbody fitness programs, current, past, and new, along with cooking plans. Took many notes, and have been 99.5 percent on plan, I have cheated a few times, but got back on pace.
10 basic changes I made early on:
1. Too Much Red Meat (I didn’t eliminate, but cut way back)
High meat intake led to 4.2 percent of diabetes-related deaths in 2012. Red meat is on top of being packed with protein, red meat also provides a variety of nutrients, such as B vitamins, iron and zinc. Although there’s no hard and fast rule for how much red meat you should eat, the American Institute for Cancer Research suggests limiting your intake to less than 18 ounces a week. My choice is from lean cuts of grass-fed red meat, and I am avoiding meat raised in factory farms and skipping processed meats.
2. Too Many Solid Fats (I eliminated the solid fats)
The habit of eating too many solid fats caused 2.3 percent of the diet-related deaths brought about by cardio-metabolic causes — stroke, heart disease and Type 2 diabetes. Solid fats are fats that are solid at room temperature, such as beef fat, butter, shortening, coconut oil and palm oil. They contain more saturated fats and trans fats than oils, according to MyPlate.gov. Because of that, they can raise your bad (LDL) cholesterol and increase your risk for heart disease. I have now utilizing heart-healthy oils, such as avocado or olive oil.
2. Too Many Refined Grains (this was me to the extreme)
I have been sticking to whole grains, and have not completely eliminated the refined grains, but basically cut them out.
4. Too Many Sugary Beverages (I had issues, but not to the extreme with sugary beverages, until I really started checking)
I know that sugary drinks are associated with tooth decay, metabolic syndrome and obesity, and the Boston Public Health Commission writes that women who drink one or more sugary beverages a day are almost twice as likely to develop diabetes as women who have one or less. According to the U.S. government’s dietary guidelines, less than 10 percent of your calories every day should come from added sugars. I started checking the contents of fruit drinks and so on, as I didn’t drink sodas with sugar, and was alarmed. Since then, I have eliminated these sugar drinks from my diet completely.
I know the benefits of fruit, and why we need them in our daily diet. I just was making choices to eat processed food, fast foods, thinking I didn’t have time or stress. I know that Fruits are rich in many essential nutrients that are often under-consumed, including potassium, vitamin C, folic acid and dietary fiber, according to MyPlate.gov. I also understand the health benefits, and skipping my daily recommended fruit intake can lead to many other issues and early death. I am following the recommended eating amount based of the diet plan with Beachbody. Plus I am supplementing with Shakeology, and without failure.
6. Not Enough Vegetables (Fast food over Veggies, when the stress is there, my choice were fast food)
As it turns out that our parents were right about eating our veggies. Like fruits, vegetables are low in fat and calories, and no vegetables have cholesterol. They’re packed with important nutrients like potassium, fiber, folic acid, vitamin A and vitamin C, according to MyPlate.gov. The agency recommends eating about 2 1/2 cups of vegetables a day. Plus I am supplementing with Shakeology, and without failure, my veggies are going down nicely, and yes, Yummy!
7. Not Enough Seafood (My food of choice, Big Mac or wannaburger)
I am eating around 5 1/2 ounce equivalents a day of foods in the protein group. Fish is loaded with heart-healthy omega-3 fatty acids, which I understands plays a crucial role in brain function, reduce inflammation and can lower your risk of heart disease. I am eating fish that are high in omega-3s and low in mercury, salmon, anchovies, sardines, herring, Pacific Oysters, trout and Atlantic and Pacific mackerel.
8. Too Much Processed Meat And Foods
Just made the choice to eliminate completely, goodbye, see ya!
9. Not Enough Nuts and Seeds
Again, already shared my unhealthy choices, and not enough good. I read up on eating nuts and seeds, and the benefits. Nuts and seeds are part of the protein food group, and are incredibly nutrient dense. They contain fiber, magnesium and polyunsaturated fats. A study published in the medical journal BMC Medicine found that eating about a handful of nuts (or 20 grams) a day can cut your risk of heart disease by 30 percent and your risk of diabetes by nearly 40 percent. But because they’re high in calories, I try to limit my intake current (until I drop down to healthier weight), and use them to replace other protein-rich foods, like meat. As I pump up the calorie burn from doing cross training with the Beachbody programs on On Demand, training for a triathlon doing swimming, running, and biking, I know I can get a lot more of this healthy food in my daily meal plan.
10. Too Much Sodium (this was the killer for me, and one of my main reasons for making such a drastic change)
I understand that high blood pressure is a killer, and boy did I have it. Checked in for treatment right prior for stepping out of the Corporate job, and had a 230 over 120 blood pressure, scary!!. Since, then I have gone from a very strong dose of blood pressure medicine, amazingly in a short period of time to a very low generic. All due to changes I made with diet and exercise, and fast.
I was heading right into this category, and on an express train. The leading cause of diet-related cardiometabolic death in 2012 was high sodium (last study online I could find), a habit that accounted for about 9.5 percent of the 318,656 deaths studied. People over age 65 had the highest proportion of sodium-related deaths. Found, that Sodium causes your body to retain water, and according to the American Heart Association, too much water can put a strain on your heart and blood vessels. The AHA sets the ideal limit at no more than 1,500 milligrams (or one teaspoon) daily. So to lower my blood pressure and sodium intake, I avoid processed foods, cheeses, packaged snacks and frozen dinners. I am reaching for fresh foods and use herbs, spices, vinegar or citrus juices to add flavor to my meals.
My exercise plan for me, has always been a full go process. I know I need rest in this plan, and taking one day off every two weeks. Following a very heavy cross training plan, to avoid injury.
11. Exercise Plan
P90X – Completing the entire 90 day basic program, as I know the importance of strong muscle. Not looking for big bulky muscles, but very strong lean muscle. Already seeing a difference just in week two of the program.
Biking – Temps are still cold, so doing almost daily indoor biking, with spin class 3 days a week at 5.45AM — I have a success partner pulling me out of bed, getting me to class. Will talk about the importance of a success partner and Coach, to keep you going.
Running – Even though I am so experienced with running, decided to keep this to once a week into May. Reason, heavier weight, and protection from injury. Will increase the miles as the weight comes off.Swimming – Currently on a two time a week program, as I ease up my stamina and endurance.
Cross Training – I mix it up with other Beachbody on Demand workout videos, and at least 4-5 times a week serious core / ab workouts.
HIIT (High-intensity interval training) – I plan to move into this phase of training, sometime in late May or early June. I know the benefits, but also know the injuries that can occur from High Intensity Interval Training. I listen to others about, well my knees are bad, can’t do this any more, so on….. In being in athletics, and in extreme shape, nationally ranked road running times, I know how an injury can set you way back, just in the push to get results faster. My goal, is to stick in this for the long term, and will include interval hill training, cross training HIIT, and track intervals. I am pushing it already on the bike and in the pool, low impact.
Fitness and healthy leaving is a choice, no other way to put it. I made bad choices, but I have a right to change to good choice. I have a very good, or great success partner helping push me while I push her. I also have a Coach, even though I am a Coach, as discussing lifetime fitness and healthy living planning is a journey. I plug into my online support with Beachbody on Demand, as often as possible.