Rosalee Brown
THE JAMAICAN saying "if yu want good yu nose haffi run", means "hard work pays off". My knowledge of sports and cycling is limited, but I have a great admiration for the hard work, consistency, courage and drive of American cyclist Lance Armstrong who has won the gruelling 2,232.7-mile tour de France seven consecutive times. What impresses me about this man is his survival of cancer and the fact that he was not satisfied with just having his life spared, but continued to live, returning to the top of his sport.
We can learn a great deal from persons who are successful at their sport, including our own Jamaican sporting figures, that hard work and consistency pay.
How can we apply this lesson to our quest for a healthy life style? One answer is that there is no quick fix and persons who try the quick fixes crash in humiliation, have trouble with the "powers that be" and also put their health at risk. There is no one time programme which will give us the sustained results we so desire, as Lance said in an interview, he simply trained, worked and prepared harder than anyone.
HEALTHY FOODS
Most of us know what is required of us and just need to do it as we often have too many excuses. We are aware of the foods that are healthful, therefore, we need to have them in our refrigerators and cupboards and prepare and serve them to our families and consume them ourselves.
We are aware that physical activity will give us the body fat percentage we dream of, the sculpted body we crave and help us control our chronic disease conditions, but we fail to be consistent. We are aware that we need to get adequate sleep to refuel and enhance our daily performance but we fail to comply.
Many of us need continuous stories of hope and courage to keep us going and we need daily inspiration. Identify someone or a group even, that will help you in this respect. For some persons it comes from within so plug into that source.
A word of caution - to achieve success does not mean perfection, it means consistency. Do the right thing most of the times, even the athletes have a rest day, meaning when you make a mistake do not beat up on yourself, just go on living, doing the best you can until it becomes a habit.
Many persons are wearing the yellow livestrong bracelet, although it has become more of a fashion statement. Let us fight harder to live a healthy life and to never give up when faced with daily obstacles.
Below is a quick blend for many busy persons who tend to run out in the mornings without breaking the fast. Breakfast is a healthy habit we should practise.
Healthy shake
6-tablespoons oatmeal
cup frozen papaya or fruits of choice
12 peanuts
1 teaspoon flax seeds
1-cup low fat soy
Method
Blend to desired consistency with additional ice cubes.
Nutrient profile
Total weight: 424.76 g (14.98 oz-wt.)
Nutrition Facts
Serving size (425g)
Servings per container 1
Calories 390
Calories from fat 130
Total fat 14g (22 %)
Saturated fat 2g (9 %)
Cholesterol 0mg (0 %)
Sodium 100mg (4 %)
Total carbohydrate 52g (17 %)
Dietary fibre 9g (35 %)
Sugars 12g
Protein 19g
Vitamin A 25 %
Vitamin C 130 %
Calcium 35 %
Iron 30 %
Rosalee M. Brown is a registered dietitian/nutritionist who operates Integrated Nutrition and Health Services; email: yourhealth@gleanerjm.com.
