Blog Post #7 is here to brighten up your day, evening, or night. It’s been back to work for my wife and I after returning from our amazing trip to China. The exercising regularly continues. Our diet plan is being followed while still finding the moderation required to keep it enjoyable and sustainable. With the New Year not all that far away and some requests from people asking about my diet, I thought I’d pass on some nutrition tips and a light version of what I believe healthy eating is.

First off, I want to say that I’m not a dietician, a nutritionist, or a food expert in any way. Nutrition was a small aspect of my nursing school education and undoubtedly plays a role in the care I give to my patients in the hospital. The knowledge I do have comes from reading the thoughts, conclusions, and advice provided by nutritionists, nutrition researchers, and research reviewers. I also feel confident in speaking to what has worked and is working for me in my life. I am down 17.5 lbs (8kg) since January 4^th and I feel good.

When I look for advice or need to answer a nutrition question, I ask Google. More specifically, I search for what Alan Aragon has to say on the subject. Sometimes referred to as Alan Aragod, he is a nutrition researcher, educator, and guru whose work in the area of food/diets is revered in the world of health and nutrition…..unless you’re looking to sell quick-fixes, fad diets, gimmicks, and just downright non-science bologna. Those people selling that stuff don’t seem to like him very much.

Why don’t I do the Paleo Diet? Alan Aragon. Why don’t I take BCAA supplements? Alan Aragon. Why do I focus on protein? Alan Aragon. You get the idea. Giving credit where it is due, check out his website here: https://alanaragon.com/about-alan/

Here’s the gist, short version, Cliff-Notes on what has worked for me (with Alan Aragon’s help).

1. The best diet is the diet you can stick to. Otherwise, what’s the point? Enjoy life.
2. Calories are the number one determinant of weight loss and weight gain. Eat for the weight you want to be using Alan Aragon’s Calorie Counter:                                             Goal weight in lbsS x (Work out hours per week + 9.5) = Daily Caloric needs
3.  Macronutrients (Protein, Fats, and Carbohydrates) matter.

•  Protein grams = Goal weight in lbs
•  Fat grams = half your goal weight in lbs
•  Carbohydrates = the rest of your calories

4.   Flex Days are important. I used to call them cheat days but it’s not really cheating. One to two days a week I eat what I want with no calories counting or restrictions. With the knowledge of how many calories things are and the importance of protein, I tend to still make good food choices. I decide what cravings and indulgences are important to me and go from there. Beer, wine, and good restaurant food is a drag to calorie count so I don’t. Ice cream, one of my absolute loves is included in my diet plan because it’s easy to calorie count. Half a cup of vanilla is 110 delicious calories.

Let’s put those numbers in for me: My goal weight is 170 lbs. I work out approximately three hours a week.

170 x (3+9.5) = 2125 calories

Protein = 170 grams (680 calories) *1 gram of protein = 4 calories

Fat = 85 grams (765 calories) *1 gram of fat = 9 calories

• this number surprised me and is not as easy to consume as it may seem (avocados, flax seed oil, and egg yolks etc.)

Carbohydrates = 170 grams (680 calories) *1 gram of carbohydrate = 4 calories

While it can seem daunting to start with, it’s actually fairly easy once you get into it. The two flex days do so much more than relieve cravings. They really give me the mental break from the preparation and moderate amount of restriction from the other five days of the week. The one flex day I refer to as Healthy Flexing and is still focused on healthy food choices (good protein, vegetables, etc.) but allows me some wine or beer. It’s important to note that the progress made in the five days of calorie counting can be completely destroyed in one meal, let alone two flex days. Don’t do an all doughnut day or think that eating a whole large deep dish pizza won’t have an impact.

Two flex days is likely not approved by Alan Aragon but I find that this system is working for me. It has taken 11 months to take off 17.5 lbs (8kg). While some might look at that number as slow progress, I really feel that it is more sustainable than the quick-fix weight loss plans. Losing 10 to 20 lbs in one to two months often sees it all return and then some when the unsustainable plan meets the irresistible dessert platter.

A Fun Look at Macronutrients

Protein plays a huge role in many key body functions. As I understand it, dietary protein combines with the body’s natural occurring Eye of Newt to create magic. It plays some sort of role in cell repair too but…. boring.

• Dietary fat does not make us fat.
• Too many calories does that
• So eat the yolks.
• Make avocado jokes
• That’s all I have to say ’bout dat.

Carbohydrates. Everybody wants to cut out carbs. Before you cut carbs and go on the Atkins diet or strict Paleo or whatever other Carb-free diet you find, remember one thing: Carbs = Happiness. You’ll be removing happiness from your life. Don’t remove happiness.

Alcohol is kind of a fourth macronutrient. It doesn’t fall into any of the other three categories. It adds the calories and can do it quickly while providing no nutritional value. It does however have the benefit of making you more charming, giving you the ability to sing, and providing you with the belief that you can win So You Think You Can Dance. Thank goodness for that! My simple words of advice: Moderation is key. Pay attention to alcohol percentage as even 1% can make a difference. My more advanced words of advice: Restrict your dietary fat around alcohol consumption. Your liver will be busy dealing with alcohol.

Thanks for reading. I hope some of this information is helpful. I regret that I didn’t know more about nutrition when I was a serious athlete in my teens and twenties. It’s such an important part of health and performance. As usual, I have an original joke….actually I have four. I’ve also decided to post a couple of inappropriate jokes. Based on the recent election in the United States, there appears to be an increased tolerance for the inappropriate. My inappropriate is no where near as bad as any of that so I thought I’d share. Enjoy.

What did the avocado say to The Biggest Loser contestant?    

 Eat me.

 

 On November 9^th, 2016, I was at work at the end of the shift. My co-worker was on the computer looking at IKEA’s website. She said she was looking at kitchen ideas for their new house.                                                                                                                                               She said, “I’m not sure where I want the cabinets and the drawers. One thing I do know is that I want a white kitchen. White is in!”

“That’s what Trump said!”  

“Or should I say, that’s what the American people said.

* “That’s what Trump said!” may become a regular bit on this blog. 

 

Las Vegas are entering the National Hockey League. They announced their team name as The Golden Knights. Next, they will name the new arena. Ideas include; The Golden Rink, Golden Arena, and The Golden Dome. After that they will be looking for suggestions on naming the luxury suites, the change rooms, and the showers.

 

The Star Wars IX script has been leaked! In an attempt to replace the beloved Hand Solo character, the story will take a turn. The droid, BB8, will begin training to defeat the Dark Side. After his training is complete, he becomes a Jedi; a self gratifying, self stimulating, light saber virtuoso that causes his enemies to stutter: He is then known as, Master BB8.