Common Sense Musings – Caregivers’ Diet, Exercise, and Sleep*
Want to lose weight?
In a world of quick weight-loss programs, it took me six-years to lose 20 pounds. When I began in 2012, my motto was: Eat every meal as if it is my last.
What took so long?
A shift in how I view food.
Instead of over-stuffing myself while satisfying my tongue (e.g., too many clear liquid chocolate-covered cherries, a big hunkin’ steak), I began eating tasty wholesome foods that my body needed. (I still eat steak, just smaller portions.)
I ended up losing 27 pounds in a bit over six years. Unlike short-term (yo-yo) diets, I’ve kept the weight off. I hope whoever found my lost pounds can use them. I don’t need them, anymore.
For those of us a little older, remember this simple hack?
Eat like a KING for breakfast.
Eat lunch like a queen.
Eat like a pauper for dinner.
After reading hundreds of articles on nutrition and food labels, here’s what works for me. Since our bodies are different, use these to create what works for you.
I start with two mugs of freshly brewed coffee with heavy whipping cream. About three hours after I wake, I break my fast with a high-protein (15 to 20 grams) breakfast with one or two of the following: three ounces of unprocessed meat, one poached egg, one ounce of cheese, a half-cup of beans, a protein shake. A few carbs (an ounce of toast, a quarter-cup of oatmeal, or an ounce or two of bakery) maintains my energy until my next meal three to five hours later when I add a few more carbs.
This way, I fuel my brain and body when the nourishment is needed most. I no longer do BIG-a$$ dinners with wine and dessert as they serve little purpose before bed except for an upset tummy, insomnia, and added pounds. When I want to enjoy a glass of wine or dessert, I try to enjoy it earlier in the day.
I also eat in fist-sized portions. Your fist is about the size of your stomach. I eat only three to four ounces of meat – sometimes, a juicy steak and a baked buttery potato. These portions must fit a ten-ounce Pyrex container – about the size of my fist. The rest is saved for two more meals. Instead of stuffing myself with thigh-sized portions, my body gets what it needs and expends less energy digesting.
I also don’t feel tired after eating anymore. No more post-Thanksgiving-dinner food comas. Six years was not an easy road. I failed a lot. I remained at a plateau for a half year.
While I still crave and eat junk food from time to time, I’m reminded of what happens – constipation, flatulence, weight gain, and low energy.
Find what works for you. Keep committed to it. Tweak it. Don’t punish yourself if you fail. Stay on your path.
Five minutes of exercise is better than…
I like to keep things simple. Instead of going to the gym, I stretch (not often enough) and strengthen my upper body and core with five- and ten-pound free-weights and resistance bands. I try to add balance and core work with an exercise ball.
It’s hard fitting in 30-minutes of exercise. I’ve only done it four times this year when I went on hikes in nature. Instead, I am able to do five minutes here and there.
A little bit is always better than nothing. Remember this.
To get more exercise, I park as far away as I can when going shopping. When I leave the store, I spend ten minutes walking all over the parking lot searching for my car!
On the eve of my 60th birth anniversary, I am in the best shape I’ve been!
Sleep and the Truth About Melatonin
There’s been a lot of misinformation about melatonin – the chemical our bodies produce when we’re in deep-restorative sleep.
Marketing messages often tout melatonin as a sleep aid. Even doctors say: It helps you sleep. I’m not a doctor, yet, I’ve long been trying to set the record straight. If you don’t go through enough deep-sleep cycles, your body will not produce enough melatonin leaving you feeling groggy after you wake. If you take melatonin, you help supplement the chemical your body didn’t produce enough of during interrupted sleep.
However, taking it every night signals your body to not produce it on its own. This means you’ll need to increase your dose after a while.
In case you missed this: Caregiver, get some sleep… wake only between sleep cycles
Diet, exercise, and sleep work together to raise your energy and to make you feel better. Being a caregiver is a major responsibility that is at times, stressful. These tips will help you to better care for yourself.
* To keep this article-length manageable, I’ve limited the details. I’ll be happy to add them in answer to your questions in the comments section, below.
