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Wellness Tips Of The Week

Posted in Uncategorized | August 27th, 2011

wellness tips of the week
good workout/eating schedule. 17 yr old 169 pounds?

hello. I am 17, 5 foot 5, 169 pounds. My goal weight and healthy weight is to be around 135-140 pounds. I would be happy losing 30 pounds. Here is what i eat during the school week.
Mon-fri
Breakfast: a poptart package with orange juice(around 400 calories) or a blueberry muffin with orange juice( around 400 calories) or a couple of nutri grain bars with orange juice( almost 400 calories.
Luch: A salad usually with peas, lettuce, a couple tomatoes broccoli, italian dressing, couple carrots.
Dinner: whatever i have i put into portions.

Weekend: whatever as long as in portions. I watch calories too

Workouts: 4 days a week i ahve track practice for 1 hour and a half. I also have personal wellness class 5 days a week. we do a variety of workout dvds. I also have gym where i usually weight lift 3 days a week.

will i lose weight if i continue this? Tips?

no you probably will not.

I’m 17 also, 5 foot 8 and 127 pounds. I do swimming squad 4 times a week, one and a half hours each session, and muay thai for 4 hours a week. I also go to pilates classes once a week for an hour, and occassionally I’ll go running.

Poptarts? muffins? on a diet? it’s not all about calories, truth is; your body will store that fat and sugar. Orange juice isn’t great either, it’s full of sugar. Both of these will not properly fuel your workout, and they won’t keep you full. You need protein.
Instead, for breakfast, have a small bowl of oatmeal made with skim milk with a small teapoon of honey on top and a piece of fresh fruit. Or, you could have a slice of whole wheat toast with 2 boiled eggs and avocado, or even a fresh fruit salad with natural, low fat, low sugar yogurt.

for a snack, instead of nutri grain bars (which are HORRIBLE for you) try snacking on unsalted nuts (watch how many, they are high calorie) and fresh fruit or one or two rice cakes with a thin spread of peanut butter on them.

for lunch, the salad sounds good, but try adding some protein to it because of all the sport you are doing (like a tin of tuna or salmon, or some skinless chicken), also watch the dressing, it can be sugary and fattening and has HEAPS of hidden, useless calories in it – try and stick to just lemon juice and vinegar and olive oil.

For dinner, if its unhealthy, only have a little bit and then have some fruit after or fill the space on your plate with a side salad or veggies.

If you want something sweet, steer towards dark chocolate or low fat frozen yogurt or low fat gelato (no cone) – but not for everyday.

I’ll link you to “round lady’s” youtube – she really helped motivate me and teach me the basics of healthy eating and dieting.

http://www.youtube.com/user/roundlady#p/u/41/WTfKA5Eztiw

http://www.youtube.com/user/roundlady#p/u/95/MH6vTqk7PDs

http://www.youtube.com/user/roundlady#p/u/102/CBnruX7e1io

take care