Part 2 of Septembers daily changes

Your second 9 days of daily goals for September

10 Save/print/write down 7 different recipes. 

These can be a selection of sorts, no rules, no guidelines as to the foods of choice just write them down, print them and trial them when you have grabbed the ingredients.

Education precedes dietary success, its amazing the amount of diets that work purely for the structure they impose rather than for any physiologically magic or miraculous nutrients. 

So get some tasty food options into your diet and try learn about some new taste combinations or ingredient pairings.

Learn to prepare food that suits your chosen level of input and expertise. Done is better than perfect for day to day meal prep.

If they are a success (easy to make, cost effective per portion, tasty, filling, nutritious) then keep the recipe handy for future use and add the ingredients to your shopping list.

Here are four very useful sites to begin exploring, preferably not on an empty stomach.

https://www.aldi.ie/en/recipes/recipes-by-category/
http://www.bbcgoodfood.com/recipes/collection/easy
http://www.recipe.com/recipes/
http://www.rte.ie/lifestyle/food/recipes/

11 Get a measuring tape and do some circumference measurements. 

Know where you are at, and understand what you have been doing to this point is what got you there. With me so far? Great so if you want to or 'need' to do something about it for your health then act. 

Later in the month ideas for fat loss, tips for weight maintenance and weight gain will be touched upon, so stay with me one step at a time.

For males the healthy ideal is below 37inches, for women the ideal is below 32inches.

Here is a video guide on how to measure http://youtu.be/tqAsD7SqmbQ

And a calculator to give you some feedback. (http://www.safefood.eu/Healthy-Eati…/…/Stop-The-Spread.aspx…)

12 Begin a simple sleep diary.

A pen and piece of paper is all you need.

Every morning when you wake up, give yourself time to come to, and then rate your energy/mood/outlook on a scale from 1-10. 

1 is really low (hungover, restless night sleep, cannot peal yourself out of bed) and 10 is as high as as it gets (christmas morning as a 4 year old, going away on holidays, super energetic seize the day mode)

At the end of every week add up your score. 
Score of; 
7-28 Sleep needs to become a focus for improvement.
29-42 Generally ok, a small amount of effort will show benefit.
43-63 Likely to be operating well, mentally and physically
64-70 I'll believe it when I see you! LOL

Add in contextual information for added detail such as 'found it difficult to get to sleep', 'woke once/twice throughout the night', 'fast asleep as soon as head hit the pillow'.

Use the information derived from the points and your own observations to think a little critically about what affects your sleep cycle, positively or negatively and adjust what you can to put yourself in the best recovery mode possible every night.

13 Write down 10 activities/ ideas/ ambitions/ personal goals that are important to you.

What you list is what you value, cherish and care for most. If you can't get ten or can't stop at ten don't fret, all you need do is think. Read on only when you’ve completed your list.

Seriously though, stop reading until you have a list.

With your list in your hand from today, look at each one and ask yourself how much time, in the last month have you put into each item on the list. 
Only counting real actionable time spent with genuine focus and concentration on each individually.

Then ask yourself, is that enough?

14 Spend 10-20mins in the kitchen and in the fridge browsing your own food choices.

Find the nutritional information (protein, fat and carbohydrate, micronutrients) and the calorie content of the food item and commit a summary of it to memory. 

Permanently eliminating food is not usually a lifelong sustainable approach but knowing what is in the food you are eating can help you be more accountable.

In the future if you want to loose weight, gain weight or maintain weight tomorrows goal is going to be one of those important moments where the process is demystified. 

Start reading the nutritional label and not the advertising phases smattered on the pack you really get a better picture of what is in it.
Be aware of what food contains (and doesn't).

‪#‎accountability‬ ‪#‎responsibility‬

15 Add more exercise to your daily routine.

You already have a 10 min walk to do so the goal is to increase the duration by 5 mins or 50%. This is extra on top of any resistance training you are already doing.

So the simplest way to do this is to add 5 mins to your daily walk and bring it to 15min.

Or, find a stairs and set a timer for 5 mins and head up, and down, and up, and down... Take two at a time, come down backwards, walk up backwards, try a bear crawl heading up (and if you're super advanced a bear crawl heading down!!) ... mix it up and make it fun. 

The minimum standard has been raised to 15 mins per day, everyday.

16 Add 30 mins to your night sleep.

From a previous goal you have a set bed time that you have been sticking to from the first few days of September.

This goal means beginning your bedtime routine half an hour earlier. Small changes in sleep are usually going to more successful as messing with any sleep pattern is dicey in the beginning so take care to add small incremental changes to this asset to health.

Alongside your sleep diary to assess your sleep quality, working on adding sleep duration will hopefully have a beneficial effect on your training and general recovery potential, your mental acuity, mental performance and problem solving capability, your stress levels and digestive function, sensitivity to pain and your mood, your insulin sensitivity and ability to successfully assimilate nutrients when required.

If you have the time listen to this podcast from Danny Lennons' Sigma Nutrition concerning sleep and some effects on health and body composition. https://www.facebook.com/video.php?v=330402220498156&set=vb.184281038443609&type=2&theater

‪#‎sleep‬ ‪#‎health‬ ‪#‎goals‬ ‪#‎wellness‬

17 Up your daily protein intake. 

Previously you have been aiming to eat 1g per kg bodyweight or 100g for a male and 75g for a female if you don't know your weight.

Tomorrows goal is to add 30% to that total so you aim for 1.3g per kg bodyweight or 130g for a man and just under 100g for female.

A higher protein diet can help with feeling more satiated after meals and therefore feel satisfied with what you've eaten, not seeking out extra bites here and there between meal times or as you go through your day.

Source your protein from wherever you like, just use your new knowledge of nutritional labels to be aware what extra calories, fat and carbohydrates come with an adequate serving size of protein.

Protein sources and some general guide of protein per 100g: 

chicken - 25-28g
eggs - 10-12g
beef 20-28g (depending the cut/mince etc)
white fish 25-29g
ham 22-25g
oily fish 25-30g
shellfish 10-12g
cheeses 10-28g
milk 5g per 100ml, 
beans 5-10g

These are pretty vague guesstimates coming from some of the food in my own fridge and pantry so do the same with your own, get to know more of whats in your food.

18 Add 2 portions of fruit and vegetables.

That moves you up to 5 a day.

The minimum has been raised so get to know your portion sizes. Add some colour if you'd like to mix things up.

Green, red, purple, yellow, blue, black, orange... get 'em in!!!

 

There it is, the second 9 days of your September day to day turn around.