Taking Baby Steps to Improve Your Diet

Baby Steps to a Healthy Diet

Taking Baby Steps to Improve Your Diet

It is true, stopping a high calorie diet and jumping right into a healthy diet isn’t easy.  If you are not ready to make a drastic change over night, it is acceptable. Just take Baby Steps in changing your diet, and over time your baby steps will become big steps and remain a part of your new healthier lifestyle.

Suggestions you may consider:

On the weekend, make a healthy batch of cup cake bran muffins and boil a carton of eggs.  Before leaving for work in the morning, grab an egg and muffin.

Breakfast is ready and you are on the go.

If you work out of your home and find yourself going out for lunch everyday, try  making a healthy lunch and bringing it to work.  This may even allow you time for a 20 minute walk before you eat, adding an extra bonus to saving you time and money J

Suggestions:

Choose a Low Sodium Soup and a Healthy Sandwich – More Veggies than Meats.

Did you know, avocado can be used as a meat replacement on your sandwich? 

Fact:

Avocados provide nearly 20 essential nutrients, including fiber, potassium, Vitamin E, B-vitamins and folic acid. They also act as a "nutrient booster" by enabling the body to absorb more fat-soluble nutrients, such as alpha and beta-carotene and lutein, in foods that are eaten with the fruit.

And, if you use your mash your Avocado into guacamole, you can use this as a sandwich spread instead of mayo. Mustard is also the better choice over mayo any day.

Do not forget to add a piece of fruit. 

If you have vending machine in your office, choose the mixed nuts over the other unhealthy snacks, or make suggestions to your HR representative to see if they can get the vendor to provide healthier snacks.

Eat low-fat yogurt instead of ice cream.  Here’s a tip, upon arriving to work place your yogurt in the freezer…viola a healthier alternative to ice cream J

Snack on raw veggies or nuts during the day if you feel hungry or end up working past your normal lunch hour.  (Raw carrots, celery, cut up bell-peppers assorted in color)

If you choose nuts, no more than what will fit in the palm of your hand….not the whole hand.

Opt to drink healthier beverages – Water – 100% fruit or veggie juice, perhaps even low-fat milk if desired.

Never grocery shop on an empty stomach…..ever heard the expression “Your eyes are bigger than your stomach!” Well, an empty stomach will make things you normally wouldn’t reach for look more desirable to your tummy.

Adding fish (The oilier the fish, the higher in omega 3) at least twice a week to your diet. However, flax seed oil is another alternative.  You can also take supplements if you are not a fish lover.  If you choose to take the supplements, put them in the frig and they will not make you repeat them throughout the day.  I got this tip from Dr. Oz

When your only option is to eat at a fast food restaurant choose the grilled chicken and side salad or fruit if offered.

And, did you know baked chips are better than fried chips – ever try baking thinly sliced sweet potatoes and baking them in the oven…yummy – If it’s the crunch you are seeking, eat some fresh veggies instead.

R ealistic

E fforts           

S tarting

O ne day at a time

L iving right

U niting with others

T eaming up

I  nspiration

O bserving

N utrition & Healthy Living

Taking Charge for a Lifetime of Healthy Living

Some Tips

Taking Charge for a Lifetime of Healthy Living

REST

• Reserve 7 to 8 hrs a night for rest and sleep, your body requires this time to repair & restore the daily damage of wear and tear.
• Going to bed early enough to feel refreshed when you wake up.
• Take time once a day to change your pace – Go on a picnic, play in the garden, take on a hobby or craft, just relaxing with no disturbances for 10 mins, always go on a vacation (make them enjoyable & fun) take in a concert and attend church. Even 10 mins of undisturbed meditation does wonders for your physical & mental being.

WATER

• As soon as you wake up in the morning, rinse out and refresh your insides by drinking a glass or two of water.
• Then, come alive with a alternating hot and cold shower in the morning.  Trust me, this works: Take your hot shower and just before you turn off the water, slowly lower the heat and cool the water to really make you feel refreshed and alive. This is something used in yoga as well.  It really does help revive you.
• Make sure to drink at least 8 glasses of water a day.

NUTRITION

• Eat healthful, fiber & nutrient rich foods during the day.
• Eat more vegetables then meat
• Snacking on nuts (no more than the size of the inside of your hand – twice a day) Celery (has no calories) or 5 Triscuits (no more than twice a day)
• Eat 4 -5 hrs apart – Larger Breakfast (truly the most important meal of the day) & Smaller evening meals.
• Golden Rule – Do Not Eat after 8pm if unavoidable you should wait 3hrs before retiring for the night.

SUNSHINE

• Pull back the drapes! During the day, fill your home or office with SUNSHINE – soak in the vitamin D – It is proven to help lift your spirits and improve your health

EXERCISE

• My doctor said the best form of exercise is walking at least 30 mins a day, I find taking walks outside, instead of inside on a treadmill or other device is much more relaxing.  Fresh Air is GOOD!
• Believe it or not, strength training is not only good for muscle tone, but it helps increase your bone density.
• Physical exercise helps to reduce daily stress, depression, lack of confidence, and it helps to restore energy, improve sleep and as stated earlier strengthen bones.

AIR

• Air out your house daily – sleep in a well ventilated room.
• Take deep breaths throughout the day – helps to keep lungs healthy.
• Fill your home with green plants that absorb carbon dioxide & increase oxygen…remember this from science class?

TEMPERANCE

• Try living a more balanced life, Make time for work, play, rest, exercise and hobbies
• Keep relationships nurtured and rich in spiritual growth
• Protect your body from harmful substances – If you cannot pronounce it, read about it and its side effects to make sure it is something you should be putting in or on your body.

TRUST

• Never put trust in your own hands – release them to your higher power.
• Love, Faith, Trust and Hope are health enhancing.

MEDITATION

• At least 3 times a day, take the time to meditate
• Just sitting in a quiet location no noise, no sound, unless you are just listening to white noise – trickling water, breeze, light instrumental etc.
• Take some deep breaths, close your eyes and clear your mind.
• Perhaps a few stretches to help relieve tension
• Ah-h-h and you are done!

Join us on Facebook – The Dieters Club – Request Friendship to: 

TheWomanYou, Health-Aromatheraphy and More

With Dieters Club in Subject line - Free Club to Help Inspire & Encourage

Hello World!!

I know it's been quite some time since I have updated my blog, but with the Holidays and Family - I had to put them first - I know you all understand.

Good news, we are starting a group on Facebook called, " The Diet Club" - There will be no bashing or negative feed, only support and encouragement.  It is our mission to help everyone achieve their goal weight - while offering support and encouragement during the plateau periods.  Or, in our weakest moments.
We encourage everyone to share ideas on how to stay motivated, as well as, other ideas on exercise & diet.

If you are interested in joining our Group - No matter what your gender, please request me as a friend on Facebook - Laurie Uzee, and I will add you to our club, but only if you are serious about not only yourself, but also about helping others achieve their goals.

Together we can accomplish many things.  It will be interesting to see daily journals and achievements.
"The Diet Club" starts officially on January 2nd, 2011 - no cost, only compassion amongst friends.

Looking forward to our journey together, I will be making post to keep all updated on our accomplishments, as well as our set backs, and how we are able to overcome them TOGETHER!!!

Blessing to us all in 2011!