Now, some links and excerpts that speak to a couple of the prevailing questions this week; i.e., "How much exercise is enough (and what about intensity)?" AND "How many non-starchy veggies should we eat?"
Fortunately for us, Jeff has threads specifically addressing both these concerns!
Exercise, Health & You: How Much Is Enough?
JeffN wrote:You can sum this all up by simply saying: Aim for 30-60 minutes per day, most days of the week (4-6), which will depend on intensity, and will include both aerobic and resistance training. Another way to look at it is, 150 to 300 minutes per week. The inclusion of some balance and flexibility work is also recommended.
I do not know of any doctor in this field who recommends more than these guidelines as part of any of these programs.
Which is the best exercise? The one you will do.
For most of us, brisk walking along with some resistance training is more than enough. However, if you enjoy another form, just pick the one you enjoy and will do, regardless of whether it is walking, jogging, running, swimming, cycling, exercise classes, etc.
This thread on Sitting, Standing, & Intermittent Walking is also very relevant.JeffN wrote:We can also look at the issue another way, which I have discussed many times before. Let us say we have two identical people.
- one maintains a BMI of 18.5 and does so through a very healthy diet. They exercise moderately about 30 minutes a day, 5x a week and burn a total of about 2000 calories per day. To maintain their BMI, they consume about 2000 calories per day.
- the other identical person also maintains a BMI of 18.5 and does so through a very healthy diet. However, they exercise vigorously about 1.5 - 2 hours a day (or more) and burn a total of about 3000-3500 calories per day. To maintain their BMI, they consume about 3000-3500 calories per day.
The studies in animals and the recent ones in humans show the first one will do much better and live longer and healthier.
Remember, a little is good, a little more may be a little better, but not that much and lots more is not good.
Non-Starchy Veggies, Leafy Greens & You: How Much Is Enough
How Many Non-Starchy Veggies Should We Eat?
The Calorie Paradox: Is Your Plant Based Diet A Vegetable Based, Nut Based or Starch Based Diet?
And, from Dr. McDougall himself
Eat Green and Yellow Vegetables:
Typically “popular diets” recommend that you eat large amounts of green and yellow vegetables, which are very low in calories, thus filling your stomach with low energy bulk (they are high in nutrients, however). I suggest about one-third of the meal should be from these low-calorie vegetables for accelerating weight loss. If you are desperate, then you may push that amount to one-half of your plate (measured roughly by your eye).
However, be careful that you do not eat so many of these low-calorie vegetable foods that your meals are no longer enjoyable and satisfying for your hunger drive. You need the starchy selections for sustaining satisfaction. No population of people has ever lived on a diet based on low-calorie green and yellow vegetables. All successful societies have centered their diets on starches (rice, potatoes, beans, corn, etc.) – and you must do the same for long-term victory.
Jeff boils it down to the basics (emphasis mine):
JeffN wrote:"Eat whole plant foods, base the majority of your caloric intake on unrefined/unprocessed starches, avoid animal products, added oils and/or fats, limit high fat plant foods (nuts, seeds, avocados), avoid excess sugar and salt, and control weight by adjusting the amount of green and yellow vegetables that you combine with your whole starches. Ensure regular and adequate sunshine and if vegan, take some B12 and maintain a moderately active lifestyle. That is about it."
Have an amazing week and month! Take care & be well!