Healthy Lifestyles

Fitness ABCs to Change Bad Habits

Every January 1^st or Monday morning, millions of Americans try a new diet or lifestyle regime. One half of all women and one quarter of all men are currently on a diet. But many fail. Why? They have a plan and they have the structure all written out, but life just happens and they fall, it is hard to pick it back up. Tragedy strikes all of us; how do we handle it and how can we avoid mishaps in the future? 

This article is dedicated to those who struggle. It focuses on how to change behavior and how to avoid the typical obstacles that many people face when they try to change a sedentary lifestyle of poor nutrition to a more active and healthy one. It is not so hard. If you follow the ABCs of fitness that many educators use when they are assessing the academic and behavioral needs of their students, you can also succeed.

A stands for Antecedent. This is how behavior begins to occur. Dieters and lifestyle changers must establish what happens before they begin to indulge in an unhealthy habit. Is it stress, boredom, or another trigger? Knowing your weaknesses will help you see the root cause of your behavior and avoid that trigger.

B stands for Behavior. Once the person has identified the source, they must also identify the specific behavior that they want to change. Overeating can stop if someone understands what causes the antecedent and avoid it. If you overeat at buffets, don’t order the buffet; instead, order something else so you can take part of the meal home. It not only allows you to eat less but is cheaper because you don’t have to buy that meal later in the week. When the food comes to your table, divide the meal by half or into thirds. 

C stands for Consequences.  What happens after you perform the behavior? How do you feel? Guilt or remorse is the common feeling. Being stuffed or miserable is another.  These feelings or emotions can be stored in your memory bank for the future and help you make successful lifestyle changes. When you identify typical behavior using the ABCs, you can pinpoint the behavior and plan what you will do in the future. Remember that life is a journey and no one is perfect; it is just what we do with the setbacks that change us. Once we discover our ABCs, we can avoid those shortfalls in the future. Life is the best teacher.

Carbohydrates: Don’t Avoid Them!

Carbohydrates are a group of organic compounds made of carbons that include sugars, starches, celluloses and gums. They serve as a major energy source in the diets of animals and humans. They provide fuel for aerobic and anaerobic activity. Carbohydrates provide sustained energy for aerobic activity and immediate energy for anaerobic or high intensity activities. It is essential that long distance runners and high intensity athletes intake adequate carbohydrates before, during, and after activity. The appropriate amount will depend on the length and intensity of the activity. Carbohydrates are needed to burn fat and are metabolic primers. When you eat carbohydrates, they are released into your bloodstream, cause insulin to be released, and provide energy to the cells and the blood. This means that carbohydrates, taken in the right amount and in small amounts, can aid with weight loss as well.

Carbohydrates are divided into two categories of simple and complex. Simple carbohydrates are called simple sugars. The simple sugars or carbohydrates that you want to avoid are white sugars or candy. Simple carbohydrates such as those sugars found in apples and milk are good carbohydrate sources since they contain vitamins, fibers, antioxidants, and nutrients that are not naturally made by the body. Complex carbohydrates are called starches. They include grain products such as crackers, pasta, bread, and rice. Vegetables and legumes also contain complex carbohydrates. To get the most from your complex carbohydrates opt for unrefined carbohydrates because they are rich in fiber, fill you up quickly, and have more vitamins and minerals. Fiber is only found in plant products and helps decrease your risk for colon cancer and cardiovascular disease and control diabetes. Refined carbohydrates contain fewer nutrients since they are taken out in the refining process. Dietary recommendations suggest that complex carbohydrates should make up  40-50% of your diet and simple sugars should make up 10% of your diet. Carbohydrates are an essential part of your diet; they provide energy to fuel your daily activities, help prevent your body from using lean muscle tissue as an energy source, and protect muscle tone. There are many tasty and exciting varieties of carbohydrates for you to enjoy and items such as beans, legumes, and grains are inexpensive. Fruit, vegetables, and yogurts are convenient and don’t require time to prepare. So eat your carbs !

References

Carbohydrates

http://www.exrx.net/Nutrition/Carbohydrates.html

Carbohydrates: Friend or Foe

http://www.balancemindbodysoul.com/tips/Carbohydrates.pdf

High Carb Low Carb

http://nutrition.about.com/od/fatscarbsproteins/a/whatiscarb.htm

Sweet Sweet Carbs

http://www.chem4kids.com/files/bio_carbos.html

The Distance Runner’s Diet

http://www.halhigdon.com/Articles/Diet.htm