Veggie HIIT Adventure: A Path to Weight Loss and Healthy Eating
Blog
author Terry Moran is a registered nurse and has a Master's of Science in
Community Health Nursing. She lost 55lbs/ 24 kilos in 16 months. The majority of her weight loss was in the first 9 months of following blog principals, which provide a sustainable nutritional pathway for controlling blood glucose, hunger,and sugar cravings with the goals of weight loss, maintenance and improved health.
While the blog posts at:
http://veggiehiitadventure.blogspot.com.au/2016/01/yes-i-can-and-you-can-too_5.html follow the principles of a diabetic diet, it provides healthy dietary guidelines for all people to follow.
The benefits are many:
http://veggiehiitadventure.blogspot.com.au/2016/01/yes-i-can-and-you-can-too_5.html follow the principles of a diabetic diet, it provides healthy dietary guidelines for all people to follow.
The benefits are many:
- This dietary regime can assist with weight loss and maintenance.
- Weight management in turn, plays a critical role in preventing Type II diabetes and many other diseases, such as heart disease.
- All foods can be eaten in a portion controlled manner.
- This dietary guideline is sustainable because regular foods are eaten; no supplements or special foods or weird powders need to be purchased.
- And while there can be extra cost in the purchase of fresh vegetables, frozen and canned can be an economical choice if finances are limited and if time is limited to prepare vegetables.
My nutrition
path – I hesitate to call it a diet – is based on lowering intake of carbohydrates
and replacing typical carbs such as rice, pasta, and potatoes, with vegetables.
Each meal and snack contains protein, fat and carbohydrate to assist in
controlling blood sugar. When blood sugar is controlled, hunger will also be
controlled.
The
nutritional path, coupled with near-daily short and intense but low-impact
exercise, (HIIT--High Intensity Interval Training) is structured to assist with
weight loss, muscle conditioning, and an overall improvement in health and
energy levels.
The blog covers
a variety of topics associated with both the dietary guidelines and the
exercise programs, and the titles are listed below, along with stated key blog
principles, and a link to each blog post for easy access.
1.
Yes, I Can! And You Can Too!
View your goal to lose weight as an Adventure with an A+ Attitude.
2. Control Hunger by Controlling Blood Sugar
Always
eat protein and/or fat whenever carbohydrates are eaten.
http://veggiehiitadventure.blogspot.com.au/2016/01/control-hunger-by-controlling-blood.html
http://veggiehiitadventure.blogspot.com.au/2016/01/control-hunger-by-controlling-blood.html
3. Half of the Food on Your Plate? Vegetables!
If weight
loss is a goal, then starches such as rice, pasta, potatoes and bread are
replaced with cauliflower, cabbage, zucchini, yellow, spaghetti squash and
spinach or any other leafy greens for at least 1/2 to 3/4 of your plate.
These vegetables are a yummy substitution for bland white carbohydrates and an
excellent medium for sauces, which traditionally have been served on high
carbohydrate bland foods.
Excellent
reference on how to count carbohydrates:
http://veggiehiitadventure.blogspot.com.au/2016/01/half-of-food-on-your-plate-vegetables.html
http://veggiehiitadventure.blogspot.com.au/2016/01/half-of-food-on-your-plate-vegetables.html
4. Labels, Labels, Labels: Count Carbs Not Calories
Strive
for each serving of carbohydrate to be 15 grams, and each meal to have between
30 to 60 grams (women around 30 to 40, men around 50 to 60) of carbohydrate,
which is dependent on your gender, age, ethnicity and physical activity.
Approximate daily total is 110 gm. (women) to 180 gm. (men) of carbohydrate.
http://veggiehiitadventure.blogspot.com.au/2016/01/labels-labels-labels-count-carbs-not.htmlThis link provides information on reading food labels:
http://www.fda.gov/Food/IngredientsPackagingLabeling/LabelingNutrition/ucm2006873.htm
This link provides excellent information on carb counting:
https://www.bd.com/resource.aspx?IDX=9850
5. The Value of Fat in Controlling Blood Sugar
The
culprit of obesity is sugar and not fat!
6.
Water, Coffee, Tea: Yes, More Please!
Drink at
least 8 glasses of water daily. Other drinks without sugar such as coffee and
tea can be consumed, but avoid soda pop, alcohol and fruit juices.
7. HIIT Boost Your Metabolism and Burn Fat
Exercise
that are High (also can be Medium and Low) Intensity Interval Training, which
can be done at home, hotel, or fitness center in 15 to 30 minutes.
http://veggiehiitadventure.blogspot.com.au/2016/01/hiit-boost-your-metabolism-and-burn-fat.html
A link, which provides sample you tube videos to try prior to purchasing DVDs:
A link, which provides sample you tube videos to try prior to purchasing DVDs:
8. HIIT Tips for Beginners
Most
people can exercise with HIIT using the two main principles of move and modify,
according to your target heart rate and fitness level.
9. Become a Veggie HIIT Adventurers Groupie
Join the
on-line support group through http://www.myfitnesspal.com/ which is a free on-line source
that tracks food intake and calculates protein, fat, calorie and carbohydrates
in foods.
10. Intermittent Fasting: Eating in an Eight Hour Window
Try to
eat foods within an 8 to 10 hour time period each day by delaying breakfast and
avoiding snacks after the evening meal.
11. Artificial Sweetener: What is the Scoop--Avoid or Use?
Discusses
the research on this confusing and controversial topic. Recommend to try
to limit all sugars even artificial sweeteners with limited calories. Blog
provides some recommend natural products if a sweetener is necessary.
http://veggiehiitadventure.blogspot.com.au/2016/03/artificial-sweeteners-what-is-scoop.html
Your questions and comments are welcome. I will try to answer them promptly and offer you some guidance and support as you journey on this adventure of replacing white bland carbohydrates with yummy vegetables. I challenge you to follow the blog principles for three weeks. This will allow you to experience a drop in weight through the control of blood sugar and hunger. You Can Do It! Just Try! What do you have to lose but Weight?
All the best to you in your Veggie HIIT Adventure,
Terry Moran
Your questions and comments are welcome. I will try to answer them promptly and offer you some guidance and support as you journey on this adventure of replacing white bland carbohydrates with yummy vegetables. I challenge you to follow the blog principles for three weeks. This will allow you to experience a drop in weight through the control of blood sugar and hunger. You Can Do It! Just Try! What do you have to lose but Weight?
All the best to you in your Veggie HIIT Adventure,
Terry Moran
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