You will have to excuse the hair, and lack of makeup. It was cleaning day here in the Battin household
Friday, October 28, 2011
UPDATE
I'm still getting used to this whole "blogging" thing, and trying to figure out how it all works. In the meantime I would like to share my most recent results! While doing some laundry the other day, I came across my favorite shorts! The only problem is I haven't been able to wear them in over two years. I thought what the heck lets give it a shot............and they FIT! 
Sunday, October 23, 2011
How much should you be eating
- Do you know how many calories you should be taking in daily? The Harris Benedict Equation will help you decide whats best for you.
For Men 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)
Now take the number from above and multiply by the level of exercise listed below-
Exercise Factor Category Explanation
1.2 Sedentary Little or no exercise
1.375 Lightly Active Light exercise (1 to 3 days/week)
1.55 Moderately Active Moderate exercise (3 to 5 days/week)
1.7 Very Active Hard exercise (6 to 7 days/week)
1.9 Extremely Active Hard Daily exercise and or a physical job
The number that you now have will tell you your calorie needs for weight maintenance. You will need to adjust this number again depending on your weight loss or gain goals.
For loss, subtract 500 calories
For Maintenance, do nothing
For gain, add 250 to 300 calories a day.
Eat clean
I thought this would be a great
article to share, from The Gracious Pantry. Many of you might be asking "What is
Clean Eating?" and "How do you do it?" Well.. Here it is!
:)
One of the problems I had when I
started eating clean was my incredibly, junk-food-filled pantry. There was just
nothing I didn’t have in there! From candy bars, to white rice and pasta, I had
it! Far from the modeling “diet” I followed in my
teens.
Now I admit, I didn’t go through and
toss everything so I could start from scratch in one day. Switching my pantry
contents to 100% clean foods was a challenge, and I just didn’t have the money
to start from scratch all at once. So what did I do?
Every week, I chose one food to
replace. Out went the candy bars and in came the protein bars. In a few months,
my pantry was…. perfect!
So what clean foods should you buy
to replace what’s in your pantry now?
Whole
What?
Whole
Wheat Pastry Flour is easily substituted in most recipes calling for white
flour. It’s cheapest to purchase it in bulk at your local health food store.
(You’ll need to find another alternative if you are gluten sensitive). As far as
I know, this is the finest “grind” of whole wheat flour you can
buy.
Beans, beans the magical fruit. The
more you eat the more you…
Whether
you like them canned or cooked from scratch at home, be sure you have plenty of
these on hand in a broad variety. They are nutrition powerhouses and are very
easy on the wallet. Just be sure to read labels if you are buying canned beans.
Many will have added sugar. Avoid these. The sugar is not necessary or part of a
clean eating lifestyle. Some beans to try:
The Wonderful World of
Grains
If
you’ve only ever heard of wheat, oats and rice, you’re not alone. Many people
don’t even realize the incredible list of healthy grains available to them. Long
gone are the days when we had to make due with a few simple and well known
grains. Today we have a veritable cornucopia of nutritious grains at our
disposal. Here are just a few to get you started:
When Choosing
meats....
The Protein
Channel?
No, TVP is not the latest cable
channel. The letters stand for Textured Vegetable Protein. It’s a soy product
that acts much like ground meat in a recipe. It comes in bulk or in packages at
most health food stores. It’s a really nice change in your diet, even if you’re
not vegetarian. Foods to use TVP in:
Moooooove Over
Dairy!
If you are sensitive to dairy like I
am, you have some fantastic alternatives available to
you!
Maybe The Squirrels Have It
Right!
Nuts are wondrous little doo-dads
and are a great addition to your eating plan in small amounts. The nutrients
found in nuts are unequaled, and they really add a flavorful punch to anything
you add them to. Some nuts to get you started are:
Do You Have A Sweet
Tooth?
There are actually quite a few
sweeteners allowed on a clean eating plan. In moderation, you can enjoy some
sweet treats on a semi-regular basis!
Extras - Some extras you should always have
on hand are:
So there you have it. It’s by no
means a complete list, but it’s a place to start. When you go grocery shopping,
just add fresh fruits and veggies to this list and you’ll be well on your way to
better health!
article to share, from The Gracious Pantry. Many of you might be asking "What is
Clean Eating?" and "How do you do it?" Well.. Here it is!
:)
One of the problems I had when I
started eating clean was my incredibly, junk-food-filled pantry. There was just
nothing I didn’t have in there! From candy bars, to white rice and pasta, I had
it! Far from the modeling “diet” I followed in my
teens.
Now I admit, I didn’t go through and
toss everything so I could start from scratch in one day. Switching my pantry
contents to 100% clean foods was a challenge, and I just didn’t have the money
to start from scratch all at once. So what did I do?
Every week, I chose one food to
replace. Out went the candy bars and in came the protein bars. In a few months,
my pantry was…. perfect!
So what clean foods should you buy
to replace what’s in your pantry now?
Whole
What?
Whole
Wheat Pastry Flour is easily substituted in most recipes calling for white
flour. It’s cheapest to purchase it in bulk at your local health food store.
(You’ll need to find another alternative if you are gluten sensitive). As far as
I know, this is the finest “grind” of whole wheat flour you can
buy.
Beans, beans the magical fruit. The
more you eat the more you…
Whether
you like them canned or cooked from scratch at home, be sure you have plenty of
these on hand in a broad variety. They are nutrition powerhouses and are very
easy on the wallet. Just be sure to read labels if you are buying canned beans.
Many will have added sugar. Avoid these. The sugar is not necessary or part of a
clean eating lifestyle. Some beans to try:
- Garbanzo beans
(chickpeas) - Black beans
- Kidney beans
- Pinto beans
- Adzuki beans
- Navy beans
The Wonderful World of
Grains
If
you’ve only ever heard of wheat, oats and rice, you’re not alone. Many people
don’t even realize the incredible list of healthy grains available to them. Long
gone are the days when we had to make due with a few simple and well known
grains. Today we have a veritable cornucopia of nutritious grains at our
disposal. Here are just a few to get you started:
- Quinoa
- Brown Rice
- Barley
- Millet
- Farro
- Amaranth
- Buckwheat
- Kamut
- Oats – Steel cut is
best
When Choosing
meats....
Look for lean
cuts. Certain cuts of meat and poultry are lower in fat. Lean
cuts of beef include round, chuck, sirloin and tenderloin. Lean pork or lamb
includes tenderloin, loin chops and leg. The leanest poultry is white meat from
the breast with no skin.
Check
percentages. When
buying ground beef, look for packages with the highest percentage of lean meat —
90 percent or higher.
Watch the
ground. Ground
poultry can have as much fat as ground beef has, or more, because it often
includes dark meat and skin. To make the leanest choice, choose ground breast
meat, or look for low-fat ground chicken or turkey.
Be
selective. Choose
beef that is labeled "Choice" or "Select" instead of "Prime," which usually has
more fat. If you can't resist the higher fat choices, use them as an occasional
indulgence rather than a regular option.
The Protein
Channel?
No, TVP is not the latest cable
channel. The letters stand for Textured Vegetable Protein. It’s a soy product
that acts much like ground meat in a recipe. It comes in bulk or in packages at
most health food stores. It’s a really nice change in your diet, even if you’re
not vegetarian. Foods to use TVP in:
- Chili
- Tacos
- Burritos
- Casseroles
- Stews
- Soups
Moooooove Over
Dairy!
If you are sensitive to dairy like I
am, you have some fantastic alternatives available to
you!
- Soy milk
(Unsweetened) - Almond milk
(Unsweetened) - Rice milk
(Unsweetened) - Hemp milk
(Unsweetened) - Hazelnut milk
(Unsweetened)
Maybe The Squirrels Have It
Right!
Nuts are wondrous little doo-dads
and are a great addition to your eating plan in small amounts. The nutrients
found in nuts are unequaled, and they really add a flavorful punch to anything
you add them to. Some nuts to get you started are:
- Almonds – nothing
added. - Hazelnuts
- Walnuts
- Pecans
Do You Have A Sweet
Tooth?
There are actually quite a few
sweeteners allowed on a clean eating plan. In moderation, you can enjoy some
sweet treats on a semi-regular basis!
- Agave
- Honey
- Rapadura
- Maple syrup
- Brown rice
syrup - Stevia
Extras - Some extras you should always have
on hand are:
- Chia Seeds
- Flax Seed Meal
- Oat bran
- Wheat germ
- Bee pollen
So there you have it. It’s by no
means a complete list, but it’s a place to start. When you go grocery shopping,
just add fresh fruits and veggies to this list and you’ll be well on your way to
better health!
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