| Subject: Crystal this is way-cool |
Author:
Dreemdanser
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Date Posted: 16:33:24 10/04/04 Mon
In reply to:
Crystal
's message, "Winter Months" on 10:55:26 10/02/04 Sat
Please tell him from me how cool it is what he has acomplished! My 15 year old daughter is really struggling. Now she sprained her ankle again...ugh.
A few thoughts:
1. anything that he can continue to do on his own, at home he will be more likely to stick to and feel in charge of. He can buy hand weights at places like target. maybe you guys can afford a treadmill for the fam for yule? He/you can go to most gyms for a free trail day or sometimes even week and learn from personal trainers (also free) how to use weights and do crunches, etc. correctly. Strength training is absolutely golden in terms of overall fitness and muscle tone/body fat %. I haven't lost any lbs, since last Feb but have lost all sorts of inches via the change in my body fat % from both aerobic and strength training. You do the strength training 3 times a week, skipping at least 1 day inbetween. Aerobics you can do everyday if you wish. Snow acts like water or sand in that it creates more resistance and therefore your bod works harder....there is snow shoe-ing and also the fabulous cal burner: Cross-country skiing!!
2 The old weightwatchers or TOPS diets were very very sound and balanced. the real yucks of it all is that this whole low-carb thing is finaly getting recocnized for the harm it can do! For a teenage boy he might really love the logical and organized way this old and very balanced nutrion program works. he could set it all up on his computer and have himself a blast making meal plans and keeping a food diary on the computer. I used to really enjoy the sense of control and feeling "on top of things for myself" that it gave me to write out my weeks worth of meals ahead. There isn't much he can't eat, if he plans and makes wise choices. Then I would give the shopping list to my mom...but I felt in control.
It goes like this for a teenage boy:
Breakfast: 2 protein exchanges
Lunch: 3 protein exchanges
Supper: 4 protein exchanges (but no eggs or hard cheese at supper)
Exchanges=1 egg or 2 oz meat fish or poultry, or 1 Oz. hard cheese or 1/2 cup soft cheese
In addition to be consumed daily:
*4 starch exchanges
*3 fruit exchanges
*2 1/2 dairy exchanges
*unlimited non-starchy veggies
*1 1/2 healthy fat exchanges
Limits:
Beef, lamb or pork only 3 X a week
no more than 7 eggs a week
try to have fish 5 X a week
try to include at least 1 high vit C fruit each day
1 starch exchnange= about 70 to 90 calories of bread, pasta, cereal, rice, potatoe, corn, winter squash or pumpkin, peas, popcorn (hotair), pretzels, fat free chips or cookies infrequently (like 2 or 3 times a week for one starch exchange)
1 dairy exchange= about 90 calories of low fat dairy
1 fruit exchange= 1 med apple, pear, orange, plum, 2 small peaches, 10 to 12 grapes, 1 T raisins, 1/2 a bannana or grapefruit or cantelope, a 2 inch wedge of honeydew or other melon, 1/2 a mango, 1 cup of berries
1 healthy fat exchange= 100 calories of trans fat free source such as olive or canola oil or margarine, 1 T. all natural nothing-else-but-peanuts peanut butter, 1 T raw or dry roasted nuts, 100 cal of avacado.
*If a woman or teen girl follows this plan they eat less than these amounts*
He can think about what he likes to eat and basically plan to have it! Even things like ice cream and deserts are now available in WW brands and they have calorie or exchanges on them. So if he wants a WW ice cream sandwich for 130 calories he can basically figure he donates 1 starch and a half a dairy. If he eats a frozen entree he can figure it out similarly....for example a WW frozen pizza at say 380 calories, he might figure to deduct 2 starch exchanges and 2 hard cheese...then he can have a salad with the pizza with fat free dressing (or include the amounts of an oil based dressing off of his fat exchanges) eventually he may get good enough that he has figured out how to calculate fast food items as well. Most everything from franchize places has the nutrition reports and cal amounts on line now! very cool. He can do it all on the computer and maybe even make his own website for other kids!!!!!
well....hooray again for your son!
much hugs and thimbs up,
Dreemy
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