Healthier lifestyle tips

[carrie]

I see there are a lot of ladies here trying to exercise more and eat better. I just wanted to share a few tips that have helped me. I don't consider myself an expert by ANY means.

Nutrition/Diet:
#1. Its never a diet. Think of it as a lifestyle. Diet indicates short term. These changes you will be making are to better your life in the long run.

#2 Balance- All things in moderation. You will be more sucessful if you don't do things such as eliminatiing a whole group of foods. Carbs , red meat or dairy (unless u r lactose intolerate) are examples. In the case of carbs, make better choices and watch the amounts. Dairy, choose lower fat versions. Same with the red meat. Choose lean cuts. I personally eat a serving of red meat EVERY DAY.

#3 cravings- if you must have that piece of cake, eat a little piece and get it over. Don't tourture your self if you slip up a bit. You can always get back on track the next meal.

I like to have cheat meals. I do this once a week (usually Sat. night) right up to 5-6 weeks (depending on what I look like) from a contest. This keeps me sane. And its something to look forward to when I am eating a salad with tuna (yuck! /forums/images/graemlins/tongue.gif ) during the week.

#4 Eat 5-6 smaller meals a day - this will keep you from being hungry and therefore you are less likely to cheat. Space them out about 3hrs a part. I eat every 2 hours right up till I go to bed. But I don't have carbs after 8 in the off season and after 5pm when prepping for a show.

#5 Prepare your own meals as much as possible - this way you know EXACTLY what is in it. I cook all my meals for the week on Sundays. I put them in Gladware containers and put them in the fridge and freezer. This way I always have my meals and there is no excuse for cheating. I carry my food to work every day in a little cooler.

Exercise:

#1- weights are essential! The more muscle you have the faster your metabolism! A lot of women fear weights. They think they'll end up looking like a female bodybuilder. YOU WON'T. Unless you are a true genetic freak (and there are few of those) or you supplement with heavy doses of anabolics, you will NEVER have that look. Keep in mind I am TRYING to add muscle to my frame. I have been lifting for 6 years. I am quite strong (I do 40lb dumbell curls and have a 225lb squat!) and I don't look like a feemale bodybuilder.

#2 cardio- 4 days a week. Find something you like and you'll stick to it. I personally HATE running and unless there is a pitbull chasing me and I have a steak taped to my butt, you will never see me doing it. /forums/images/graemlins/grin.gif

#3 change- your body adapts. If you seem to have hit a plateau and you are no longer making progress, switch something up. I like to change something every 6 weeks. Whether its the order I do something, or the exercises I do.

I hope this helps. And I have said it before and truly mean it, please feel free to e-mail me with ANY questions you have (carrie2208@aol.com). A healthy lifestyle can be achieved. No matter how many hours you work or how many kids you have. You just have to be determine to make the change. It is a change for the better.

[Robin41]

Carrie, thanks for all your tips. They are all helpful, very simple and sensible, especially the part about it not being about dieting but living a healthier lifestyle.

Easier said than done sometimes because I still don't always make wise choices. I think my problem starts in the morning. I'm never sure what to eat for breakfast. I like some cereals but usually wind up eating a bagel (with butter, of course) and so I'm starting the day off on the wrong foot. Any suggestions for quick, healthy breakfast choices?

[carrie]

Robin, you are right that breakfast is VERY important. Good breakfasts vary, depending on the time you have. The bagel isn't all bad. Shoot for a whole grain one and just do 1/2. A whole bagel is usually about 60g of carbs, so half would be 30 which is cool. Have it with a little fat free cream cheese instead of the butter or have some peanut butter. Get some protein in there by having a few egg whites or if you are in a rush a protein shake. I am a big fan of grits (just a little Molly McButter added) and oatmeal. I eat oatmeal 365 days of the year.

Stock your kitchen with good items so you have plenty of choices. Eggwhites alone sound pretty bland, But add some salsa, a little low fat cheddar and roll it in a tortia and you've got a good-tasting fast breakfast.

Robin it took me years to get to this point. I had to learn a lot about nutrition and cooking things the right way. Heck, growing up if it wasn't fried in Crisco, it wasn't good!

[HOTCHOCOLATE]

Thanks, also, for the great advice /forums/images/graemlins/smile.gif.

I think my main problem is that I want a quick fix. And I know thats not possible or healthy. You're right that instead of dieting for the moment---we need to develope a HEALTHIER LIFESTYLE. You know, if I actually thought about the food I'm putting in my body---like I watch which hair products I put on my hair---I would be a healthier person right now! /forums/images/graemlins/grin.gif /forums/images/graemlins/grin.gif

Thanks again for the tips /forums/images/graemlins/smile.gif

[Robin41]

Carrie, thanks so much. I do like oatmeal and I do have the bagel with peanut butter sometimes or sometimes I'll have whole wheat toast with peanut butter. Do you find when having oatmeal for breakfast that you're ravenous an hour later? I seem to burn it off quickly I'll also try to add a little fruit to my morning routine and stock up on some low fat, whole grain cereals.

I think the egg whites alone would make me puke first thing in the morning. I have a very sensitive system and get grossed out very easily.

About the protein shakes, is it possible to make them the night before or will it get really yucky overnight?

Thanks again.

[carrie]

Robin-

I thought of you this AM. I had a 1/2 bagel with breakfast. I put egg whites and lf cheese on mine.

Oatmeal and grits are slow burning. i can't speak on the hunger, cuz I am always ready to eat! Make sure you drink a lot of water. Sometimes thirst is mistaken for hunger.

If the egg whites make you puke try chicken, low fat turkey sausage or some other protein. I personally don't think of meals as breakfast, lunch and dinner anymore. I think in terms of protein, carb and fat and know that I need a certain amount of each at every meal. So there are mornings I'll eat a bowl of oats w/ a tsp. of peanut butter (my favorite!) and a can of tuna. Sounds gross but it gets the job done.

I wouldn't mix the shakes long before I was gonna drink it. They do get gross and the protein (usually whey or soy) breaks down fast and isn't biologically the same. You don't need a blender for alot of the powders these days. The 2 I like Nature's Best isopure Whey isolate and Champion Nutrition Pro Score 100 mix easily in a shaker cup or in a glass with a spoon.

[Robin41]

You might be right about thirst and hunger. I don't drink nearly enough water. I like the idea of having a little turkey sausage in the a.m. or the oats with peanut butter or a protein drink. The tuna doesn't sound gross at all; I can eat plain tuna right out of the can with no problem.

All great ideas and excellent alternatives to my everyday bagel. /forums/images/graemlins/smile.gif Thanks again.

[Fashionista]

Hi Carrie,

Thanks for the tips. I was wondering what cardio exercises do you do?

[carrie]

Fashionsista - I do either the treadmill. I walk on a steep incline. Or the stepmill (moving stairs) or the stepper.

[NayNay]

Carrie
Can you give us more information about carbs? I hear there sare some complex ones etc and that is what really adds on the extra weight.
Thanks!

[carrie]

Misconception! Extra calories add weight. Its better to choose complex carbs. They take longer to burn, and usually fill you up more. Simple carbs like sugar and sweets should be avoided. I go by the glycemic index. Thing that have a lower number are better (ex:oatmeal = 49) are better choices than those with a higher numer (ex: white rice = 88)

But keep in mind each person is a little different. While I can diet and get lean eating rice, my friend who does the same thing I do can't. You have to learn your body.

Here is a chart: http://www.diabetesnet.com/diabetes_food_diet/glycemic_index.php

[nijilah]

Thanks for the tips Carrie. I remember a long time ago, you said that you knew that you knew that you were really toned when you could see definition and tone without posing or making any effort to show definition. I can tell you that because of several of your previous tips, my abs are beautiful, my skinny arms have some definition, and my bf complained that my calves were too big for a little person like me! My calves have always been muscular, but now they are just too strong looking and I am loving them.

Remember when I complained that my thighs were my problem area as far as getting rid of cellulite and showing muscle tone? Well, the cellulite is gone. When I make an effort to show definition, my quads are now showing! So I am almost to where I want to be and I am thankful for your advice and the effort that I put towards it.

Patience Ladies and we will get there.

[carrie]

nijilah - I am so happy to hear that. And so jealous...you have nice calves, I ain't got em! Girl tak a pic and show me your hard work.

[lshevonne]

Carrie have you read about The Zone? It says it's not a diet but a healthy way of eating. http://www.zoneperfect.com/site/content/index.asp or Dr Barry Sears site has info on it. They even tell which carb are favorable or not so favorable.

[carrie]

Now this is only my opinion and as I have stated before, I am not an expert.

On the surface, I think the Zone plan is a good place for beginners to start. If you have never exercised or been concerned with your diet, you will see results.

Like with any plan, I think there are faults. The carb list is misleading they'd have you believe that strawberries are an equal carb to oatmeal. I don't think that is the case. I think that their protein requirements are not enough and they're online bodyfat calculator is inaccurat. I did it. put in my height (64") weight (competion- 152lbs) waistline (26") , hips(36") and entered that I was an elite athlete. It told me that I was 21% fat. which is a crock of you know what. It also recommened 98 grams of protein a day. I consume between 250-275 a day.

But as I have stated each person has to find what works for them. If this works for someone, good for them. I have found what works for me thru research and trial an error.

[lshevonne]

Thanks Carrie.....
I know there are no quick fixes I just wish getting toned and losing a few pounds came easy. I'm like you, I hate to jog. My weight is ok for my height I just really need to tone up. I would like to lose about 5 - 10 pounds but I don't get too crazy about it. Everyone says I look great but they don't see me naked. LOL /forums/images/graemlins/grin.gif

[nijilah]

In January, I am going to take pictures of my hair, protective styles, and my calves. In 2.5 weeks, I will be done with my grad school applications and will have the time to figure out how to work my digital camera.

What is funny is that my bf said something about my calves last night. I was just standing there putting a cd in my stereo and he says, "Big calves aren't attractive on women." My response, "That's your opinion. But what counts is that I like them." Interesting.

I honestly think that he is getting a little intimidated or something. When I hurt my back last year and couldn't work out, we both got out of shape. Slowly but surely, I got back into working out and the results are showing. People, including my family, are commenting on how toned and good my figure looks. My bf says everyday that he needs to go to the gym. He goes twice a week with me. But he eats too much and he is also a person who eats at night and then goes to bed. Plus, everyday he comments on his balding head. Poor baby.

Since getting in shape, I have felt so much more confident. It is just funny that somehow he thought, or wanted to think, that I was getting in shape for him. No, I was doing it for me!

Sorry so long ladies, I am a rambler.

[NayNay]

Thanks Carrie,
I appreciate the tips...maybe one day I will use them /forums/images/graemlins/tongue.gif
I am so sporadic with my working out. I lived in the this AWFUL state in the midwest and was bored out of my mind. I started lifting weights 5 times a week in addition to aerobics (didn't lift 2 much-20lbs each arm and @150 with a squat machine) but believe it or not I was 15 pounds heavier than I am now! I hate diets and never adhere to them, as one can tell by my stomach! I had about 15% bodyfat and all the fat was in my TUMMY! LOL Maybe for the New Year I will TRY to start a REGIMENTED and committed AB routine...maybe SMILE!

[carrie]

nijilah - I am looking forward to the pics, both hair and calves! (still jealous /forums/images/graemlins/smirk.gif ) Just keep doing what you are doing!

Naynay - trust me I know what you arte saying. The diet is the hardest part for me too. I also gain a lot of my weight in my belly, the rest is in my chest.

[Tonya]

Carrie and Nilljah...
Can you ladies suggest a workout that will tone my thighs build my calves (not too small not too big), pump up my butt and most importantly.....help me attain beautiful abs?
Currently i walk 1 mile 4 to 5 times a week 2 or 3 times with a steep incline. And I just incorporated Squats and crunches into my workout. I do not wan to loose too much weight I just want to tone up and SHAPE up my body.
Your suggestions will be greatly appreciated.

[carrie]

Tonya - for legs keep doing the squats and add some leg extentions, lunges, lying leg curls, a step ups. That'll help thighs and butt. Calves - toe raises both seated and standing.

Abs - crunches and hanging leg raises (my favs!) and most importantly DIET. Abs won't sho if there is a layer of fat over them.

[pmichael52172]

As usual Carrie, you are ALWAYS right about these things. Although I have committment issues concerning diet, you're still always right /forums/images/graemlins/tongue.gif

I keep this site bookmarked that I always refer to when I get on a health high. http://www.fatlosstips.com/

One thing that he says that I like is that Abs are made in the kitchen, not in the gym!

[SVT]

</font><blockquote><font class="small">In reply to:</font><hr />
Poster: carrie
Subject: Re: Healthier lifestyle tips
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#2 cardio- 4 days a week. Find something you like and you'll stick to it. I personally HATE running and unless there is a pitbull chasing me and I have a steak taped to my butt, you will never see me doing it.

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[hottopic]

You know I had to bump this one too

[onepraying]

My goodness this thread should be resurrected every 6 months...thanks Carrie! You and vixen are my fitness heros! :kiss: