We all have defining moments in our lives; those times when we KNOW that we need to take action…now!! Well, I had one of those moments this week. I had to opportunity to visit with someone who is dealing with some serious health struggles. As I listened to this person’s story all I could really think about was, “I don’t EVER want to deal with these things… EVER, EVER!!” I am not placing any judgment on this person at all; I don’t know their diet, exercise or personal care habits or their health history so I am in no way being critical toward them. All I know is that I decided in that moment that I would do whatever I had to do to avoid multiple prescriptions, doctor’s visits, hospital visits, medical procedures, etc.. We have made many changes in our family (replacing chemical cleaners with safe cleaners, replacing chemical-laden personal care products with safe products, using essential oils to naturally support our body, etc.) but I know that we have back-slid with our diet. Spring is busy with sports and that always seems to mean to0 many stops at a local drive-thru or pizza place for a quick dinner or buying items at the grocery store that are quick to prepare but not necessarily nutritious :-(. So, I commit here and now to get back on track!! My skinny jeans are getting a little snug (eek!) and I REFUSE to go back up a size on my jeans! R.E.F.U.S.E.!!! The next jeans I buy will be a size smaller NOT a size bigger!!!
I put the “My Fitness Pal” app on my phone and tablet so that I can get back on track with focusing on what I eat (I know that I eat way too many carbs and my abs show it!). When I feel my best I am eating a paleo-type diet* (here is a website with info on paleo diets), so I like how this app helps me to easily track the amount of carbs and protein I consume each day. I strive to keep my carb intake under 100 grams each day. This graphic is my inspiration:
The following info goes along with the graphic:
“Carbohydrate intake is often the decisive factor in weight loss success and prevention of widespread health problems like Metabolic Syndrome, obesity and type 2 diabetes. These average daily intake levels assume that you are also getting sufficient protein and healthy fats, and are doing some amount of Primal exercise. The ranges in each zone account for individual metabolic differences.
- 0-50 grams per day: Ketosis and I.F. (Intermittent Fasting) zone. Excellent catalyst for rapid fat loss through I.F. Not recommended for prolonged periods (except in medically supervised programs for obese or Type 2 diabetics) due to unnecessary deprivation of plant foods.
- 50-100 grams per day: Sweet Spot for Weight Loss. Steadily drop excess body fat by minimizing insulin production. Enables 1-2 pounds per week of fat loss with satisfying, minimally restrictive meals.
- 100-150 grams per day: Primal Maintenance zone. Once you’ve arrived at your goal or ideal body composition, you can maintain it quite easily here while enjoying abundant vegetables, fruits and other Primal foods.
- 150-300 grams per day: Insidious Weight Gain zone. Most health conscious eaters and unsuccessful dieters end up here, due to frequent intake of sugar and grain products (breads, pastas, cereals, rice, potatoes – even whole grains). Despite trying to “do the right thing” (minimize fat, cut calories), people can still gain an average of 1.5 pounds of fat every year for decades.
- 300+ grams a day: Danger Zone of average American diet. All but the most extreme exercisers will tend to produce excessive insulin and store excessive fat over the years at this intake level. Increases risk for obesity, Metabolic Syndrome and type 2 diabetes.