Aside from Bo Derek’s movie, Ten, with her gorgeous body running on the beach knowing how good she must feel, the number 10 is important in health coaching. The number 10 is where we want our clients to reach in terms of their energy level. When someone rates themselves a 10, they are able to accomplish more, overcome obstacles, achieve hopes, improve health, and feel life is full of possibilities. The number 10 is also important in some areas of health. When these guidelines below are achieved, any individual can feel like a Bo Derek and reach a 10 in energy level.
Fiber – Ten Grams Per Meal
You laugh, but face it, without having a daily poop our comfort is compromised and we feel bloated. The average American eats only 15 grams of fiber a day – mainly from processed foods. The U.S. government guidelines recommend 25 – 35 grams of fiber a day.
But fiber does more than just make us happy in the morning. Soluble fiber helps lower the artery clogging LDL cholesterol. Insoluble fiber feeds gut flora that helps to boost our immune system and gives bulk to our morning constitution. Fiber has been linked to body weight regulation and helps to keep people fuller longer. Aim for about ten grams a meal by eating fruits and veggies, nuts, beans and whole grain breads, cereal, and crackers. And watch out for isolated fibers like maltodextrin, inulin and polydextrose that are processed fibers and do not give the same health benefits and can cause gas and bloating.
Exercise – Ten Minutes At A Time
The American College of Cardiology looked at the association between jogging at a leisurely pace and it’s impact on mortality and presence of heart disease in over 55,000 patients between the ages of 18 and 100. They concluded that even jogging at a leisurely pace for 5-10 minutes each day was associated with a significantly reduced risk of death from all causes and heart disease. Imagine that as few as five to ten minutes will give you a healthier, extended life. If you have bad knees or joints then try an elliptical or the Arc, these are just as effective, and you can watch TV or be in your skivvies and no one will know.
Saturated Fat – Less Than Ten Percent Of Your Daily Calories
The Dietary Guidelines for Americans 2010 which are updated every 5 years, recommend no more than 10% of total daily calories come from saturated fat. For a 2000 calorie diet that would mean about 22 grams a day. For an 1800 calorie diet it tops out at 20 grams. For a 1500 calorie diet that would mean no more than 17 grams. Saturated fat comes mainly from animal fats, but also palm and coconut oils. Saturated fat is only part of the total fat on the nutritional label, but along with transfats, can lead to heart disease.
Saturated fats can add up. A Big Mac has 10 grams, a double quarter-pounder with cheese has 19 grams – adding an ounce of cheese to any sandwich will add about 6 more grams of saturated fat. A half cup of ice cream has 4 grams of heart-clogging fat. A venti Vanilla Latte from Starbucks has 4.5 grams of saturated fat. An apple crumb donut from Dunkin Donuts has 9 grams of saturated fat. You can quickly see how all these numbers add up. Awareness is empowerment so you can make an informed decision.
It’s All About Getting to Ten
Feeling like a 10 is possible. Eating using these guidelines along with getting even 5-10 minutes of moderate intensity exercise daily is going to improve your circulation, digestion, immune system and satiety. You will have more energy to do what makes you happy.
It doesn’t have to happen overnight. It starts with getting familiar with food labels and eating more fruits, veggies, whole grains, legumes and nuts. Increase you activity by parking further away during errands, taking the stairs more and gradually work towards that 5-10 minutes of exercise. You don’t have to look like Bo to feel like a 10!