Exercises for Back

This week was another eye opener for me. Sharon challenged me to eat more fruits and vegetables and I failed the test. I’ve got to get in gear and have healthy foods on hand. I’ve realized my two littlest ones are lacking, as well. With the four older children, I carefully monitored what they ate and supplied appropriate amounts of fruits and vegetables. I don’t know what happened in that seven-year gap, but I don’t do that as well with the younger two. Something has got to change.

My back is still bothering me. Armand suggested a massage therapist a couple of weeks ago, but I thought I could take care of it myself. However, I’m making an appointment today. It’s really affected my desire to exercise.

The stretching helps my back, but as far as my wanting to ride my bike and work out on my bench step, it’s been tough. Walking is the only thing I’ve been able to do this week. It really does get boring doing the same old thing.

Your back’s sake, stick to the walking and stretching. Since walking is getting monotonous for you, try using headphones so you can listen to music, talk radio or a cassette tape. I do that when I run outside, and it makes the time go by faster.

Be patient with your back and it will get better.

Getting five a day (the total of fruit and vegetable servings) takes some planning. The American Dietetic Association can give you ideas on how to increase the number of fruits and vegetables in your diet. Remember that a half-cup of real fruit juice counts as one serving. Your use of a large salad with cottage cheese helps reduce your daily calories on those days when the other meals have more calories. Also, since your other meat servings this week were higher in fat, such as the shepherd’s pie and Whopper, you balanced the fat intake with the cottage cheese. I would still like you to track your fat grams while you increase the fruits and vegetables.

Let’s take a look at your choices at Burger King. Granted, you didn’t finish what you ordered. A Burger King Whopper with cheese is 760 calories and has 48 grams of fat. A Whopper without cheese and mayonnaise is 510 calories and has 23 grams of fat. A Whopper Jr. without cheese and mayonnaise is 320 calories and has 15 grams of fat.

Selecting the smaller burger gets you the taste without all the calories. By the way, the BK Broiler chicken sandwich without the mayonnaise is 370 calories and has 9 grams of fat. This is the lowest fat sandwich you can get at this fast-food restaurant. The smallest order of fries is 250 calories and has 13 grams of fat.

So, as you hurry to get ready for the holidays, be careful when you stop at fast-food restaurants. I have one client who packs a lunch for her shopping mall trips!

Tags: , ,

Comments are closed.