You cant escape the staggering statistics in America about how unhealthy we are. This diagram gives it to us in plain color and its pretty alarming. People here in Colorado are able to run, walk and bike most places.
Admitting you should be more healthy can be the first step to breaking that twinkie and soda pop habit.
But where to begin?
First, make a list of healthy foods that you actually
like. Try to list at least 20 items from fruits and veggies to dairy, nuts and proteins. Next to each of these foods, list how you like them prepared - raw, cooked, with sauce, etc. Make sure these are healthy foods. For example, fried chicken is not healthy, but rotisserie chicken is.
Next, make a list of the top 3 foods that you cannot live without. This can be soda, chocolate or butter. Now, list how much of each you have per day, and be honest! Cut that quantity in half and cross out your original amount and write the new quantity next to it. This is the amount you CAN have.
Make a sample menu for yourself. Allow yourself three meals, two snacks and an optional dessert. It could look something like this:
Breakfast: Instant oatmeal and a banana. Cannot live without coffee (2 cups instead of 4)
Snack: Apple
Lunch: Turkey sandwich w/baked potato chips. Cannot live without soda (1 can instead of 2)
Snack: Yogurt
Dinner: Rotisserie chicken, salad & cottage cheese.
Optional Dessert: One wrapped chocolate piece. Cannot live without chocolate (1 piece per day instead of 3 or 4)
REMEMBER:
Eat what you like to eat - why eat things that dont taste good to you? If you like a 3 egg omelette, put in two egg whites and one whole egg.
Eat in moderation - take your time and allow 30 minutes to pass before eating a bit more if you just cant shake the hunger.
Dont let yourself get too hungry - true hunger is the body telling you it needs nourishment. Nourish it with good foods, not junk food.
Learn your trigger points for eating unhealthy - for women, maybe "that time of the month" makes you eat more. Or, maybe eating out causes you to throw in the towel. Plan a little by giving yourself a few extra healthy items, or eating a piece of fruit and a glass full of water before going out to eat.
If you cant resist cheese puffs, dont buy them. Or, if you must, just buy a few of the single serving bags. That one small bag is always better than eating half or all of the big bag in one sitting.
Always keep a list of healthy foods you like and take it with you to the grocery store.
Look up nutrition information online for your favorite restaurants. Find two or three healthy options at each restaurant. You might be surprised at what you find out! For example, the new oatmeal at MickyD's has about as much sugar as a cinnamon roll.
As far as nutrition goes, you want to keep your fat and sugar grams low. If you can cut these, you are ahead of the game!
Small, yet consistent changes are the path to being healthier overall.
Next....add some exercise!
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