Girlfriends On... Healthy Eating

Kathy Frady

 “I’d like you to lose 20 pounds.”

I looked at my doctor like she was crazy. Holiday meals in New Orleans include crawfish etouffee, carb-charged seafood pasta, and sugary sweet pralines. I had a better chance of gaining 20 pounds.

As the holidays sailed by, I agonized that I was doing nothing to change my lifestyle. I told myself I didn’t know how to diet or use a gym. I presented strong arguments to myself, but as December rolled to an end and the New Year was edging its way around the corner, I felt impressed to look at the spiritual side of my dilemma. The familiar scriptures from 1 Corinthians 6:15-20 about our bodies being a temple of the Lord and our bodies honoring the Lord tugged at my mind. On January 1st, I vowed that I would lose weight so that I would be a healthier person.      

Psychologists suggest that habits are formed when a person performs an action for 21 days in a row. Of course, 21 days is not a long enough period of time in which to safely lose a significant amount of weight, but 21 days is long enough to establish a pattern that can lead to a healthier lifestyle.

I made a list of what and when I ate. Next I looked for foods to replace the high calorie, high fat choices and I incorporated appropriate serving sizes. Also, I added lots of water to my plan. Next I thought about my weak points concerning foods and listed them. Once I identified my weakness, I had a better chance of resisting their temptations.

I wanted to know which foods contained the most nutrients. Here’s what I discovered and what I incorporated into my diet.

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• Vitamin A is found in whole grains, carrots, prunes, plums, apricots, mangos, and melons.
• B1 or Thiamin is found in pork, whole grain cereals, rye and wheat flour, wheat germ, navy and kidney beans.
• B2 or Riboflavin is found in red meats, leafy green vegetables, and dairy products.
• B3 or Niacin is found in beef, fish, poultry, peanuts, and yeast.
• B6 is found in poultry, fork, fish, eggs, soybeans, oats, whole grains, bananas, nuts, and seeds.
• Calcium is found in milk, yogurt, cheese, ice milk, ice cream.
• Vitamin C is found in Brussels sprouts, peppers, blackcurrants, strawberries, nectarines, potatoes, and citrus fruits.
• Vitamin D is found in milk, eggs, and fish.
• Vitamin E is found in leafy green vegetables legumes, rice, chickpeas, oats, grains, corn, lentils, wheat, and nuts.
• Fiber is found in whole grain breads, dried beans, green beans, dried fruits, green peas, and broccoli.
• Folic Acid is found in beans, leafy green vegetables, citrus fruits, beets, wheat germ, and meats.
• Protein is found in beef, poultry, fish, eggs, milk, legumes, wheat, rice, corn, and nuts. 
  

The American Heart Association recommends the following servings:

• Grains: 6-11 servings of whole grain bread, cereal, crackers, rice, pasta.
• Vegetables & Fruits: 3-5 servings of fresh or cooked vegetables and fruits. 
• Milk: 3 servings of milk products including milk, yogurt, cheese, and milk products.
• Meat: 6 servings of meat including beef, poultry, eggs, fish, and beans.
• Oils: 5-6 tablespoons. Nuts, cooking oils, salad dressings, butters, margarines contain oils.
  

A healthy eating plan was in place. An exercise plan needed to be incorporated into my 21-day plan or I would not achieve my desired results. I needed the structure that a gym membership offers. Most gyms can be divided into three areas: cardio, strength, and circuit training. I’ll share what I learned about each area.

A cardio exercise machine involves quick repetitive movements that cause your heart to pump. Exercise machines include elliptical trainers, treadmills, stair machines, and bicycles. An elliptical trainer moves your legs and arms at the same time. Your feet rest on long plastic pads and your arms grip two long handles on the side of the machine. The sensation is similar to riding a bike while you are standing up. Treadmills are machines that allow you to walk as slowly or as quickly as you desire on either a flat or inclined surface. Stair machines have a short set of stairs rotating under the base of the machine, so that as you climb the stairs, they are constantly replaced. Stationary bikes operate in much the same way as ordinary bikes do. The seat height, the pedal speed, and the intensity of the bike can be adjusted.

Strength exercise machines include a slower repetitive movement that involves pushing or pulling on a piece of equipment that has a weight attached to it. Depending on the machine, you might sit or lay back and use your arms or legs to move a weight. You can choose the amount of weight you would like to work with by inserting a metal pin under a weight bar on most strength exercise machines. 

Circuit training involves alternating between cardio and strength machines. Much circuit training is done while listening to high-energy music. The music plays for a minute and when the music changes you move to another machine. Most circuit training programs provide 30 minutes of music, so you might exercise on 15 machines, twice on each machine. 

 Many people valiantly begin exercise programs but they get tired and think about giving up. I knew I’d probably face those same feelings. I had already mentally prepared myself to deal with the temptation. I was able to psych myself up to say “I’m going to stay on my 21-day plan!” when temptation presented itself.

I followed my plan for healthy eating and exercise for 21 days in a row. After day 21, my experimental adventure had grown into something I enjoyed doing. Exercising and eating healthy foods had become a habit for me.

Over the course of six months, I lost 50 pounds and several dress sizes. I feel better, look younger, have more energy, my doctor is proud of me, and my temple is healthier.