Wednesday 10th September 2008 - Week Eight Day Three - Global Health Challenge

I received an email question asking me about my "allowables" list of carbohydrates the other day and would I then include a list of "accountables". Here is what I use with everyone I advise.

“ACCOUNTABLE” - CARBOHYDRATES 1 serve = (15 to 18g carbs)
(Men aim for 4-5 serves per day - Women aim for 4 serves per day = Both should have a goal of 80-100g). I try to rationalize it this way to create understanding .. think of it as able to spend $100 (100g) per day from this list. Then use the "allowables" to fill your nutrient needs.

4 “Vita Weet” type biscuits
1 slice bread
1/2 bread roll
1 pita pocket
1 crumpet
½ English muffin
1/2 cup muesli
1/3 cup raw oats
1/3 cup cracked wheat
½ Muesli bar
1/2 cup baked beans
½ cup cooked chickpeas
1/2 cup cooked lentils
½ cup cooked jasmine or brown rice
1/2 cup cooked pasta
1 small to medium potato
1 small to medium sweet potato
1 small banana
1 medium red apple
1 medium pear
1 medium orange
6 dried apricot halves
6 small dates or prunes
20g sultanas
20 grapes
1 mango
2 medium nectarines or plums
1 large grapefruit
1/2 medium rockmelon
2 kiwi fruit
1 small fruit salad (1 cup)
½ cup fruit juice
1-2 glasses of skim milk
600ml Gatorade or like
2 scoops plain ice cream
½ tub low fat fruit yogurt
Corn – As Your body doesn’t break down all the kernels it’s not too bad.

NB: All of the above are low to moderate G.I. carbs. Now you’ve the ability to place these in your eating plans. As previously advised by adding a "lean protein" or a "good fat" we can lower our G.I. score. Enjoy.

Tomorrow the Proteins and Fats Lists.

Goal of this last Seven (7) days is to assess and consolidate all of the last 7 weeks including the Human ECO Cleanse to now establish patterns for your new LIFE.

- Assess your eating habits and see what you have re-introduced. Did you re-introduce caffeine or red meat and have you found you can now do without as much of these. The focus now is not to slip back into old habits but recognise them and use your knowledge for better choices.
- Check your workout intensity, your fitness would support increases or even additional days. Are you are planning these in to your routine- Reward yourself with only 7 days to go.
NOTE - this is isn't the end but rather the beginning of YOUR new Human ECO friendly LIFE.

TONY 's DIARY - (Week Eight - Day Three)
New LIFE Begins ..... Recognise Positive Patterns of eating and drinking

Breakfast:
Energy Shake - 400ml Water + 40g Protein Powder + Combination Greens Powder + Organic Coconut Oil. Take a Daily Multi vitamin + Joint Power + 2 x Omega 3 Capsules

Mid Morning workout - 5k run - this was hard

Mid Morning Snack:
Green Tea + Protein Bar

Lunch:
6 x Corn Thins with Lean Ham + Avocado + Tomato

Mid Afternoon snack:
25g Protein Powder with water + Organic Coconut Oil

Dinner:
Baked Salmon + Large Salad

2 Hours before bed:
300ml water + Protein Shake + Combination Greens + Organic Coconut Oil

Overall - Water consumption = Habit is now committed to action and with only 4 days remaining I feel fantastic.

Daily mantra:
I am totally committed to supporting my Human ECO System with my action