Little known secret: Found my confidence in Christ.

It has been a while since I have posted.  I guess I have been learning some things about myself.  My meal plan has finally been solidified and trying out some work out plans at the gym. 

I have come to accept I am an affectionate person.  I want cuddle time and that isn't a bad thing. I wonder if this can count as being vulnerable or transparent, because this is a little weird to admit. I crave human touch and intimacy.  I like hugs and kisses, don't judge me. 

                  

For some this can be too much.  For me its a norm.  I'm a passionate person and I don't have a problem showing it.  Don't get me wrong; I am not a big public display of affection kind of person.  I am fully aware of where it is  appropriate to draw the line in public. When not in public I am fond of cuddling, affection and passionate touch-there I said it. 

I am stepping out of my comfort zone with something else.  I signed up for a social dinner, this is an attmept to not be a recluse. With the unfortunate recent events, I have become more anxious and have not wanted to venture out of my home without necessity.  I don't want these horrible recent  acts by another person to handicap my life.  I have another week before the dinner. My insecurities are throwing questions of doubt and fear around in my head.  Will I be looked down on because of my size?  Will I not be accepted because of my color or nationality?  Will I have anything of significance to contribute.  I pray the voices in my head don't talk me out of going. 

My food plan has been solidified , however it can change.  I need to be able to make adjustments according to the outcome.  Some more things may need to be added to the list of things I am not able to eat. The plan is for 3 meals a day, one day at a time. At least 30g of fiber a day with 8-9 servings of fruit and vegetables mixed. 

To this I am adding:  no soda, no butter and  no white rice.   Adding fiber has its added benefits when it comes to changing your life style.  Many sites say the recommended fiber intake is 25-35 g per day, the average adults get about 15 g per day.   

Why is fiber important?

A high-fiber diet appears to reduce the risk of developing various conditions, including heart disease, diabetes, diverticulitis disease, constipation and colon cancer. Fiber is important for the health of the digestive system and for lowering cholesterol.

What is fiber?

Dietary fiber is material from plant cells that cannot be broken down by enzymes in the human digestive tract. There are two important types of fiber: water-soluble and water insoluble. Each has different properties and characteristics.

• Soluble — Water-soluble fibers absorb water during digestion. They increase stool bulk and may decrease blood cholesterol levels. Soluble fiber can be found in fruits (such as apples, oranges and grapefruit), vegetables, legumes (such as dry beans, lentils and peas), barley, oats and oat bran.
• Insoluble — Water-insoluble fibers remain unchanged during digestion. They promote normal movement of intestinal contents. Insoluble fiber can be found in fruits with edible peel or seeds, vegetables, whole grain products (such as whole-wheat bread, pasta and crackers), bulgur wheat, stone ground corn meal, cereals, bran, rolled oats, buckwheat and brown rice.

How much fiber do I need each day?

The American Heart Association Eating Plan suggests eating a variety of food fiber sources. Total dietary fiber intake should be 25 to 30 grams a day from food, not supplements. Currently, dietary fiber intakes among adults in the United States average about 15 grams a day. That's about half the recommended amount.   (University California San Francisco: https://www.ucsfhealth.org/education/increasing_fiber_intake/).

Meal Plan Packed With Fiber:

This sample menu for a day gives you 37 grams of fiber:

• Breakfast: whole-grain bran flake cereal (5 grams of fiber), half a banana (1.5 grams of fiber), and skim milk.
• Snack: 24 almonds (3.3 grams of fiber) and a quarter cup of raisins (1.5 grams of fiber)
• Lunch: Turkey sandwich made with 2 slices of whole wheat bread, lettuce, and tomato (5 grams of fiber), and an orange (3.1 grams of fiber)
• Snack: Yogurt with half a cup of blueberries (2 grams of fiber)
• Dinner: Grilled fish with a salad of romaine lettuce and shredded carrots (2.6 grams of fiber), half a cup of spinach (2.1 grams of fiber), and half a cup of lentils (7.5 grams of fiber)
• Snack: 3 cups popped popcorn (3.5 grams of fiber)

7 Ways to Add More Fiber

1. Start your day with a whole-grain cereal that has at least 5 grams of fiber. Look at the list of ingredients to be sure the whole grain (such as whole wheat, whole rye, or whole oats) is first on the list.
2. Read labels and choose foods with at least a few grams of fiber per serving. A good source of fiber has 2.5-4.9 grams of fiber per serving. An excellent source has 5 grams or more per serving.
3. Use whole-grain breads with at least 2-3 grams of fiber per slice for sandwiches.
4. Choose whole fruit over juice. Whole fruit can have as much as twice the amount of fiber as a glass of juice.
5. Toss beans into your soups, stews, egg dishes, salads, chili, and Mexican dishes. Substitute beans for all of the meat in at least one vegetarian meal per week.
6. Experiment with international cuisines (such as Indian or Middle Eastern) that use whole grains and beans in main dishes.
7. Snack on raw vegetables with bean dip or hummus. It's best to boost fiber in your diet gradually and drink plenty of water, so your  digestive system has time to adjust.
   A good rule of thumb is to add about 5 grams of fiber per day, spread throughout the day, until you reach your goal.  (WebMD: http://www.webmd.com/diet/guide/fiber-how-much-do-you-need?page=2)

Last would be an exercise plan. Going to the gym everyday has gotten mundane and this leads to me not wanting to go.  This is what I have come up with,  gym Monday, Wednesday (cardio) and Friday (strength training) for one hour.  Tuesday and Thursday we go to the park and go walking for at least 2 miles.  On the days we go walking, yoga stretches after to make for at least an hour.  It is my goal to work in planks, mountain climbers and Russian twists (or something else equally undesirable).  One thing at a time, I am going to try this for a couple of weeks and see how things turn out. 

Heard this for the first time walking in the park one night.  Love it: