My Diet and Exercise Regimen

*Imporant Note: Understand that diet isn't really a diet, its a lifestyle

Exercise

Diet

Breakfast: 2-8oz Breyer's Yogurt (Vanilla Cream) 1 Ripe Banana Lunch: Salad and Chicken (grilled or broiled)          or Salad and Fish (grilled or broiled)          or Turkey and Swiss Sandwich w/Salad and/or Soup Dinner: Salad and Chicken (grilled or broiled)          or Salad and Fish (grilled or broiled)          or Turkey and Swiss Sandwich w/Salad and/or Soup Snacks: Cottage Cheese w/pineapple, organic fruits, raw organic vegetables, and trail mix (raisins,dates, nuts, dried fruits), Protein Shakes                       Notes Salad- Needs to consist of dark green lettuce (i.e. Romaine, Green Leaf) and Baby Spinach. Chloryphyl is very important for our bodies. I also use roma or grape tomatoes, cucumber, onion (optional), carrot chunks, broccoli, cauliflower and mushrooms (optional). Dressing- I use different dressings, but the all organic olive oil and vinegar dressings are best for you. I like variety! Fish- Lightly coat your favorite type of fish (I prefer Haddock, Hake, and Catfish) in olive oil before grilling or broiling (broil about 15-20 minutes and make sure you leave the oven door partially open) and season as you like (I spread minced garlic across the entire filet and season w/lemon and basil. I also use blackened seasoning, or pepper, and cajun spices from time to time) If you have intestine issues of any kind, do not use spicy seasonings. Chicken- I use boneless, skinless thighs or breasts. Season as you like. I prefer to marinade in a Zesty Italian Dressing. I often get creative for variety. Another tasty marinade consists of olive oil, terriyaki or soy sauce, worcestershire sauce, garlic, lemon and a dash or two of ground ginger. This marinade is also used for my fish. YUMMY!!! Snacks- I use the items listed above as fillers to tie me over until my next meal. Its very important to eat healthy snacks in between meals for several reasons. The most important two are: 1. It will help you to not over eat at one meal. 2. The items listed above have nutrients that help with your metabolism, immune system, digestive tract (including intestines), and help to prevent and fight cancer.

My exercise routine is very simple and easy for most everyone to do and takes up hardly any of your time.. Exercise is important to maintain and build strength and also aides persons experiencing wasting. Wasting is when your body feeds off of itself due to mal-nutrition and lack of exercise causing weight loss. This is very common with people living with HIV/AIDS. Push-ups:- Every other day I do 3 sets of push-ups doing as many as I can with a slow and controlled motion and rest 1-3 minutes between sets. When I first started, I could barely do 10 push-ups in my first set, and between 5-7 on my second and third sets. After two months, I'm up to 45 push-ups my first set and 20 push-ups my second and third sets totalling 85 push-ups. Sit-ups/Crunches- Every day I do 3 sets of sit-ups and crunches alternating each set. I reccommend beginners to start off with crunches using a medium size pillow underneath your back (i.e. a wide couch cushion that you would lean your back against, not the cushion you would sit on because it is too thick) because if your abs aren't very strong you can injure your low back. Crunches are more effective and tend to have no strain on your lower back when done correctly. Let's practice one. Put the pillow under your back so you feel like you are in a slightly inclined position. Cross your arms across your chest and be sure to keep your chin in your chest, then cough raising up simultaneously. This is what your crunch should feel like. Proceed with the rest of your crunches. Easch set should consist of as many as you can do with a slow and controlled motion until you can't do anymore. Wait 1-3 minutes and repeat til you finish your last set. Cardiovascular: 3-4 times a week 15-20 minutes each time. This can be running, power walking, aerobics or any other type of cardio exercise.