Today’s verse: 1 Timothy 4:8 For bodily exercise profits a little, but godliness is profitable for all things, having a promise of the life that now is and of that which is to come.
Good day! No one can ever get into shape by simply deciding to follow a diet. In order to really get where you want to be, it has to be a total lifestyle change. Any diet can be followed, but to be effective, you have to stick to it! This is so very, very hard.
It is said that a habit takes 21 days to form. I have been dieting my whole life, and I still haven’t formed the habit. Why? Because I never stick to it! I do really well, lose the weight I want to, and then go right back to my same old eating habits. The truth is, you have to want to change your life. And as I said above, this is very hard. But we can do it.
Here are 10 tips to help you get where you want to be, or at least headed in the right direction to your healthiest body ever:
1. Write down every single thing that you eat every single day. Even if it is just one chip, it still goes into your mouth. Write it down.
2. Read labels (see tommorow’s blog for understanding labels). When you learn to read labels, it is amazing what you suddenly decide you don’t want to buy in the supermarket. When you see all the fats, sugar, preservatives, and things I can’t even pronounce, you realize you don’t really want all that in your mouth.
3. Shop around the outside of the grocery store. All the “bad” food is located in the aisles. The “good” food, meaning vegetables, fruits, dairy, fish, meats, etc. are located on the outer edges of the store.
4. When you are eating, put your fork down between every bite and completely chew and swallow what is in your mouth before you pick up your fork again. This is meaningful eating = you have to think about what you are doing.
5. Try to be the last one at the table to finish eating. This will slow you down and you will realize when you are full.
6. Always eat only at the table. Mindless snacking in front of the TV is dangerous!
7. Exercise, exercise, exercise! We must expend more calories that we consume. Exercise does not need to be painful and scary. A simple walk, or yoga, or just 10 minutes a day of strength training has been shown to have super benefits!
8. Do not deny yourself your guilty pleasures. Just watch portion control. You can still eat chocolate, but make it dark chocolate (at least 70% cacao). Instead of a milkshake, make a creamy smoothie (tons of great recipes on the internet).
9. Try eating 6 times a day, instead of 3 meals a day. If you are like me, when I diet all I do is think about food, all day long. Being able to eat 6 small meals a day allows me to eat all day long.
10. Pray to God to help you in your quest. God will always be there for you and wants you to be perfect! The best way to get encouragement is to read the Bible.
Healthy Living Menu (adapted from Prevention Magazine‘s 28 day challenge)
Breakfast: Granola Berry Bowl
Top 5 oz. non-fat Greek yogurt with 1/4 cup low-fat granola and 1/2 cup each strawberries and blueberries. Sprinkle with sliced almonds and ground flaxseed (2 Tbsp each)
12 oz. coffee
Lunch: Grilled Chicken Salad Bowl
Whisk 1 tsp olive oil, 1/2 tsp balsamic vinegar and 1 tsp fresh basil. Toss with 2 cups mixed greens, 3 oz. sliced grilled chicken, 5 baby carrots, and 5 tomato wedges. Sprinkle with 1 oz. shredded jack cheese. Serve with whole wheat roll.
12 oz. green tea
Dinner: Asian Tuna
Broil 3 oz. tuna steak. Whisk together 1 Tbsp minced fresh ginger, 1 Tspb. rice vinegar, 1 Tbsp sesame oil, and 1/4 tsp reduced-sodium soy sauce. Pour over tuna
Serve tuna over 1/2 cup whole wheat pasta or buckwheat noodles. Sprinkle with 2 Tbsp unsalted cashews.
12 oz. herbal tea
6 graham cracker squares with 1 oz low fat cream cheese and 1 Tbsp. apple butter
2 low sodium stoned wheat crackers
6 baby carrots dipped in 2 Tbsp. low fat ranch dressing