Healthy eating

Have any of you gone to a full healthy diet (not for losing weight, per se, just to have a healthier diet and eating habits)? What does healthy eating consists of exactly (I know, fruits, veggies, ect.)? Do you have any good guidelines?

I hope to start working out (besides walking the half hour a day I do now) on a regular basis soon. Will I have to change such a healthy-living diet to support those goals?

 

I'd recommend making small changes over time. Completely changing your eating habits overnight pretty much guarantees you'll give up after a short time. For instance, I started breaking my soft drink habit by first only drinking soft drinks at meals (kept a water bottle at my desk when thirsty other times). After a while, I eliminated soft drinks at lunch. Then after that, dinner as well. It's been nearly 2 years since I last consumed a soft drink of any kind; just water, a tall glass of milk each day (calcium is THE single most important mineral), and beer/wine maybe once a week.

As far as guidelines for a healthy diet, I'd say in order of importance: eat lots of vegetables, a variety of meats/protein, some fruit (since fruit IS fairly high in sugar/calories), and focus on complex carbs (grains, beans, nuts) rather than refined carbs. Low/No-carb might work for a bit but is difficult to maintain--and we're trying to make permanent and healthy changes to your diet, correct?--and if you're active, your body needs carbs. Most nutritionists now agree that fats are an essential part of any healthy diet and should not be eliminated.... furthermore, except for trans fats, there is still a large debate as to the pros and cons of saturated/mono-unsaturated/poly-unsaturated fats so I won't comment on that. Just consume all of them in moderation.

I personally aim for a 40/30/30 caloric ratio of carb/fat/protein, with an overall intake of about 3500.

Also, what works for me may not work for you. There is no exact formula or method. Make small changes that you feel you can maintain. Listen to your body. Be patient and persistent.

It's also important not to stress out about things either. Some people take this diet thing way too far and become overwhelmed with the whole thing. Don't worry about eating junk food from time to time; ice cream, greasy nachos, cookies, etc, are good for the soul. Being happy is just as important a part of living well so I tell people to enjoy some garbage in moderation or else you'll just end up miserable.

 

Thanks. I'm not looking to go nuts. I just want to start eating healthier. I do, and will, enjoy the occassional snack, dish of pasta, bowl of ice cream, or beer. I find the people who are on a diet, and get really wrapped up in to the point where they pick on how you eat, seem like they are miserable.

I'm actually doing the slow change when it comes to the soft drink. Went from regular, to diet, to basically one can/cup a day (at lunch). I really grown to like the flavored waters.

Do I just stay away from the red meats and stick with the lamb, chicken, seafood? Also, any good breakdown on what exactly the complex carbs are in and what the refined carbs are in)?

 

Good rule of thumb is to avoid mixing carbs and starches at meals. Choose between the breads and the potatoes/rice and stick to just one. Limit your protein to the size of the palm of your left hand. Drink a lot of water.

 

Not to cloud the issue... starches ARE carbs - one of THREE FORMS of carbs, along with sugars and fiber.
That's I'm sure what you meant, but I think it's important to make the distinction.

Here's a great link on the basics of carbs in relation to nutrition - there's actually a lot of info here:

http://nutrition.about.com/od/basicnutritionecourse/a/carbohydrates.htm

"There are three types of carbohydrates -- sugars, starches and fiber."


Jedi

 

You are correct, I meant not to mix carbs.

 

I'm checking out some gyms and I'm at the point in my life (after undergoing a lot of surgeries that sort of delayed my goals) where I want to build my muscle mass. I'm a bit scrawny (short at 5'5''), so I know the genetics are against me in some way in having to work even harder to build myself up.

I'm slowly working in making my liquid and eating habits a little better (only been drinking a big glass of milk and water/flavored water for the past few days) and cutting out the junk food such as ice cream and Goldfish.

So I guess my question is, what is your advice? I really have no clue as to what kind of workout program I should do. Should I go with a local-run gym and hire a personal trainer for a few sessions? I hate the idea of spending that kind of money, but would it be worth it?

I know it takes quite some time to build up muscle. I'm not looking to "bulk up", but just to get myself into at least average forum and have a healthy, fit body.

 

I'm not the expert here by any means, but given that I was at your level (scrawny, not fat) I would say yes, join the local gym and there is a lot you can do that is idiot-proof to get started. The stair climber, treadmill, etc., aren't going to get you on the Olympic team, but they're a good start for cardio. That gets you into the habit of going to the gym.

You can also use some of the weight machines (Nautilus, Cybex, etc.) to "test the waters" before plunging into an expensive training program. These are very safe. Just get enough variety so you're not tearing down the same muscles day after day.

If you have a friend who can show you how to use a few of the machines for each muscle group (arms, legs, back, chest, core...) you can start on your own. For free weights, you will definitely want to see the right form before you do too much, or you can develop bad habits or "cheats". But if you're not trying to lose a lot of fat to start you will see results quickly.

 

Read the "China Study"

http://www.amazon.com/China-Study-Comprehensive-Nutrition-Implications/dp/1932100660/ref=sr_1_1?ie=UTF8&s=books&qid=1244337079&sr=8-1

I lost 75lbs......

And have never felt better!

 

Your suppose to suppose to give the muscles you workout at least the following day off, correct? So you wouldn't want to workout that muscle group more than 3 times a week (or 3 days a week if you do a strength training program all the muscles in the same workout)?

I have my close cousin (he's a D1 college athlete) show show the ropes and give me a guide when he comes to visit in the next few weeks.

Any preference in the big "chain" gyms vs. the local gyms (seems like the "chain" gyms can be more overcrowded)?