Just do it!

Good morning!Today is a happy day, today is the day you decide to change your life and get healthy.

Please remember that you are not going to go on a diet but you are changing from “unhealthy lifestyle” to “healthy lifestyle”.

Also remember that in not case I am here to replace a nutritionist or give professional advice like registered dietitians would do , I am only here to guide you to make better choices!
I do strongly recommend that you consult with a physician and/or a dietitian before starting your journey:)  That being said :

Do not tell yourself that you are on a diet, because “being on a diet” means restriction, hunger, frustration and a whole bunch of unhappy feelings…


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Always remember that your mind controls everything! It controls you, your thoughts, your body, your emotions…You want your mind to be your friend and help you through this.
So tell yourself that you want to be happier, healthier and that YOU DON’T WANT TO DIE OF A HEART ATTACK NEXT WEEK!
Set yourself up for success from within first, believe in yourself, believe that you can do this and that you ARE SOOOOO FREAKING WORTH IT!!!!!!
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so where to start????
Well first you need to get rid of all the bad stuff in your closet and fridge…What do I mean by bad stuff????
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These are just a few examples of bad stuff…come on you know what’s NOT good for you so DO IT , THROW IT AWAY…not in your husband’s or kid’s mouths either! 

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 Well done, I’m super proud of you!!
It will all be ok I promise…So now what to eat???????Well let’s start by basic stuff that you should eat on a daily basis according to official dietary guidelines based on a 2000 calorie per day intake:

9 total servings of fruits (2 cups) and vegetable (2.5 cups) each day  for vitamin, mineral and more intake
3 or more servings  of WHOLE GRAINS for fiber intake
3 or more cups of LOW FAT MILK (or equivalent) products for calcium intake

Please see below:

 

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Also as part of a loosing weight and getting healthier, you need TO START MOVING…
Get off the couch and move!
Engage in at least 30 minutes of moderate intensity physical activity most days of the week.We are just starting here so we will talk about physical activity in later posts.

Let’s focus on what to eat and what not to eat following the easy guidelines :
LET’S MAKE IT EASY…

Replace white bread by whole grain bread, less calories, more whole grains, better for you!

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Replace french fries, mashed potatoes and gravy  and unhealthy sides by vegetables, the more colors, the better:
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Replace your after lunch or dinner ice cream or cookies by fruits, less calories (duh) and so much better for you (yeah I know you know…GIVE IT UP…NOW)
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Replace whole milk, chocolate milks and cafe lattes by 2%milk, low fat cheese and Greek yogurt low or no fat:
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Replace beef burgers, pork and beans and white pasta by lean meats (turkey and chicken without skin), green beans and soy beans.
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So we are off to a good start don’t you think???
Start making healthier choices right away, it will pay off rapidly…Remember when you go shopping, stay on the outside aisles of the stores where all the fresh stuff is, you want to buy smaller portions of fresh ingredients. DO NOT BUT ANYTHING THAT HAS INGREDIENTS THAT YOU CANNOT PRONOUNCE, PERIOD!!!!!!!!!!!!!!!HAPPY HEALTHY EATING….STAY TUNED! and get moving NOW! Go for a walk!

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2 Comments

  1. Like your post re planning ahead. Now that I live a life of leisure I cook every day but .used to follow this method when working. Also agree entirely that fresh food is healthier as well as more economical I properly planned than take out slop. Only point I would question is re reduced fat milk. I think that works if you also use it for coffee etc instead of cream but personally find it better to use homo milk for everything and cut down cheese correspondingly. Good Post !

    Like

    Reply

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