6 MUST DO’s: Lifestyle Modification for Building Your Healthier Life

1. Food Group Balance

 

Look at your meal. What is on your plate?

 

I would like you to have a variety of food on your plate. Don't want to miss veggies, or grains, or protein on your every meal.

 

Divide your plate and see if your meal is like the picture above; Half of the plate is veggies, Quarter of plate is grains, and lest of quarter is for protein. 

 

 

2. Know your portion size

 Your hand is the measuring tool!

Look at your foods and compare with your hand(s).

Grain & fruits: a size of a fist

Protein; a size of your palm

Vegetable; make a cup with your hands Oil/butter/mayo: a tip of your thumb

Snack: One hand cup

 

Everyone has different size of the body. Thus, everyone has own portion size.

 

Your hands are an awesome tool to measure perfect portion size! You don't need to take measuring cup everywhere. :)

 

*Connect #1 balance of food group and #2 portion size. It will about the same Kcal that you need to intake.

 

 

3. Eat More Fresh & Nutrient Dense Food (Reduce Processed Foods)

 What is in your shopping cart at grocery store?

 

Boxed and packaged food that you can eat without cooking.

Super easy & quick microwave meal?

 

What are in those processed foods? Look at the Nutrition fact label on the side of the box. 

 

Can you read all? well, I can't read or pronounce those words...Those are usually artificial additives to preserve food and make shelf life longer at the store...

 

The artificial additives are the cause of inflammation our organs...yes, it is including our pancreas and liver!

 

Eat more fresh food! Cook at home. so you know what is in your food!

 

NO TIME FOR COOKING? Search some recipes on computer!! There are a bunch of easy, quick & HEALTHY recipes everywhere.

 

 

4. Exercise: 

 

Yes, EXERCISE is the MUST DO.  

but we need to change the channel in your brain to "not just targeting to lose weight. Targeting to gain muscle mass."
​​
 
Yes, we still need cardiovascular exercise, but not just do cardio exercise. I would like you to add STRENGTH EXERCISE & GAIN MUSCLE MASS.  

 

Exercise is one of the important topics for REVERSE type 2 diabetes(T2DM), so I write details about exercise for T2DM in my other blog article.

 

Looking for Long Term Effect! You might feel great within a few weeks, but don't stop strength exercise yet. We need time to build a good amount of muscle mass. to reverse T2DM.

 

I would like you to continue at least 8 weeks to see significant change.  Start small & slow pace and listen to your body!

 

*if you have complicate condition(s) such as T2DM with hypertension, history of cardiovascular disease and/or stroke, DO NOT LIFT HEAVYWEIGHT. PLEASE CONSULT YOUR DOCTOR AND YOUR TRAINER.

 

5. Sleep/Manage stress

 

How much sleep do we really need? 

 

ON the textbook or health-related website say, 7~8 hours every day.

 

However, some people have slept only 6 hours every day and they are fine, Some people have slept 8 hours or more, but they feel still tired.

 

WHY??

 

 Have you heard about quality of sleep? If you give yourself plenty of time for sleep but still have trouble waking up in the morning or staying alert all day, you may not be spending enough time in the different stages of sleep.

 

Each stage of sleep in your sleep cycle offers different benefits. However, deep sleep (the time when the body repairs itself and builds up energy for the day ahead), and mind and mood-boosting REM sleep are particularly important.

You can ensure you get more deep sleep by avoiding alcohol, nicotine, and being woken during the night by noise or light.

 

While improving your overall sleep will increase REM sleep, you can also try sleeping an extra 30 minutes to an hour in the morning when REM sleep stages are longer.

 

 

6. Take care your Organs (especially liver, pancreas and adrenal gland)

 

 

#1 Prevent inflammation cause by food!

 

The most inflammatory foods are sugar (high fructose corn syrup), gluten, wheat, cow’s milk, artificial additives in process food and any food you have an allergy or sensitivity to.

 

 

so, eat Anti-inflammatory foods;

  • Cinnamon,

  • Ginger,

  • Green leafy veggies,

  • Orange veggies,

  • Legumes,

  • Omega 3 Fatty acid

  • Tart cherry

  • Grapefruit

#2 Reduce Triglycerides from liver and pancreas

 

#1 Prevent inflammation caused by food!

 

The most inflammatory foods are sugar (high fructose corn syrup), gluten, wheat, cow’s milk, artificial additives in-process food and any food you have an allergy or sensitivity to.

 

so, eat Anti-inflammatory foods;

Cinnamon,

Ginger,

Green leafy veggies,

Orange veggies,

Legumes,

Omega 3 Fatty acid

Tart cherry

Grapefruit

 

#2 Reduce Triglycerides from liver and pancreas

 

Triglycerides are the fat. Triglycerides are contributors to the body's major energy source at rest. They are digested from food and they are in our blood.

If you have extra, they are stored in a different place in case they are needed later. (goes to hips and belly...also liver and pancreas too)

 

High triglycerides in liver and pancreas are obstructed their function. However, Research & study found out "for people with Type 2 diabetes, losing weight allows them to drain the excess fat out of the pancreas and allows a function to return to normal"(Science Daily)

 

What food to avoid?

 

Basically, avoid too much sugary, starchy and fatty food. Excess energy from glucose and fat turn into body fat. However, keep your appropriate portion size! Our body still needs to eat carbs and fat to function well.

 

avoid too much

Starchy food (starchy veggies (corn, peas)

Too many fruits (sugar from fruits)

Alcohol (extra kcal)

Baked items

Coconuts (Saturated fat)

Sugary drink

Honey & syrup

High-fat meat

Butter & Margarine (use Olive oil)

 

 

So, more about inflammation in the liver, pancreas and adrenal grant?? >>Read this article.

 

 

  

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