Weight Loss and Fitness - My Personal Routine

!±8± Weight Loss and Fitness - My Personal Routine

One of the most rewarding things that I do each day is to get up a little earlier to get for a early morning walk/run. It is a great way to start the day. I find that it is most effective first thing in the morning. It starts your metabolism and sets it up for the rest of the day. Another reason that early morning is best is because if I don't get it in then, I'm usually too busy and the day is gone. This a great time to clear my head, set my focus, look on my life and be thankful for what I have. Many times we get caught up in all that we don't have and fail to realize all that we do have. It's a great time to re-establish focus. Health fitness and weight loss starts at the top and rolls down hill. For me, it's Spiritual alignment, which puts my mental focus is in order and everything else follows. The morning air smells so great. The birds are singing, the sun is starting to come up and it's a clean slate, a new start to try to improve on the things that may need work.

I usually spend about a half hour or more. I try to keep it easy to maintain and attain every day. For me it's about being consistent, not pushing myself to the limit for one day and getting hurt and not being able to work out for the rest of the month. After I get back I will sit and read something Spiritual, inspirational and enter into prayer and adoration. This is the highlight of my day. I cannot live life at the same level without this. It is my anchor and my rock. From this comes my energy, strength and focus. My diet radically changed years back as I turned 30. As I learn over the years, I refine what I eat to fit into what I'm looking to accomplish. Food is not my master.

Here's my recommendation for breakfast, lunch and dinner:

Breakfast - cooked oatmeal or something like it, fresh fruit, water, juice and almond milk. You can eat a big breakfast.

Snack - nuts, fruit, vegetables

Lunch - chicken or fish, salad, vegetables and fruit

Snack - fruit and vegetables

Dinner - some type of chicken, fish, red meat (on occasions), mixed with vegetables and fruit platter for dessert.

You should try not to eat after 6pm. Try to drink as much water and fresh juice as possible. If you can have water with you so you can drink it all day.

Usually at night I'm trying to get a workout in using weights. I'll usually try to get one - two body parts in a day, working out about four times a week.

This is a lifestyle that I fit into my busy day. I find that if I make it a routine, I'm much more likely to consistently do it every day. I find that I'm most successful when I wake up and as soon as I open my eyes, my feet hit the floor. This way there's no time to think and talk myself out of it. You know what I mean?

Weight Loss and Fitness - My Personal Routine

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List of Low Carb Foods for Weight Loss

!±8± List of Low Carb Foods for Weight Loss

Hello there, I have compiled a list of low carb foods and some good substitutes for the higher carb foods in your diet. Start incorporating these foods into your diet and jump start your body's fat burning power.

Fruit - Start eating low sugar fruit. The best choices are small amounts of lemon and lime, rhubarb, raspberries, blackberries, and cranberries. These fruits contain the lowest amount of sugar than any others. Other fruits that contain slightly higher amounts of sugar but are still good choices include cantaloupes, blueberries, peaches, nectarines, papaya, casaba melon, watermelon, strawberries, honeydew melons, apples, guavas, apricots, and grapefruit. Fruits that are fairly high in sugar include pineapple, plums, oranges, kiwifruit, and pears. Fruits that are extremely high in sugar include cherries, tangerines, mangoes, cherries, grapes, pomegranates, mangoes, figs, and bananas.

Nuts and Seeds - Nuts and seeds are packed with nutrients and are great substitutes for more starchier foods like wheat. Flax seeds are extremely healthy and low in carbs. A combination of healthy fat, protein, and fiber make them appetizing to eat.

Dairy products - The amount of dairy you can eat will depend on how sensitive your body is to carbs. Some people can stomach more dairy than others. Milk contains a fair amount of sugar but is broken down over a longer period of time than other sugars. Many people tolerate milk well while others have serious intestinal problems when exposed to it. Don't blame me if you end up stuck on the toilet because you consumed too much milk. Milk does have some carbs in the form of lactose which is supposedly less glycemic than other sugars. Some good substitutes for milk are coconut milk, unsweetened soy milk or unsweetened almond milk. If you are sensitive to milk some other good dairy products where the whey is removed and have less sugar include strained yogurt, cottage cheese, and other cheeses. If you do not have a lot of dairy in your diet make sure you are getting adequate amounts of calcium.

Fats - Believe it or not, there are essential fats in foods that are vital to your overall health. Omega 3′s found in fish are great for you.

Legumes - Legumes such as beans, lentils, and peas have a lot carbs in them. However, these carbs are digested slowly and are excellent choices for people who don't process sugar well. FYI - canned beans are more glycemic than beans you cook yourself. Soy beans are lower in carbohydrates than other beans. Black soy beans are probably your best best because they don't have the bland taste of regular soy beans and they work well in most bean recipes.

Whole grains - While whole grains are often rich in carbs, there are good additions to a low carb diet. The starch is broken down into glucose more slowly than flour and refined grains. A serving of grains is about a half cup. Whole grain pasta should be cooked slightly firm as the more it is cooked the faster it is broken down. You will lose the nutritional value if you cook it for too long. Some good substitutes to pasta which are lower in carbs include spaghetti squash, shirataki noodles, and low carb pastas such as Dreamfields.

Foods you want to stay away from - sugary and starchy foods - aka. foods rapidly produced into glucose

- Foods with lots of sugars such as soft drinks and candies

- Fruit juices - Many fruit juices are packed with sugar. Here are some good guidelines when consuming fruit juices. 8 ounces a day of 100% juice is okay. However, keep in mind, that juices are usually high in calories. If you are really trying to lose weight, substitute the low sugar fruits as mentioned above for fruit juice.

- Foods with tons of flour - Foods such as cakes, cookies, and crackers, are packed with flour and have little nutritional benefit.

List of Low Carb Foods for Weight Loss

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