In order to be really serious about a healthy lifestyle, you need to be really serious about changing the way you treat food and what foods you eat. I'm not talking about going on a 'diet'. That's the wrong mindset right at the beginning. 'Going on a diet' is the same idea as 'Going on a vacation.' It means you're looking forward to coming back to the place you started. A healthy lifestyle, however, should mean you're moving to some new understanding and commitment that makes your life better! It means having a nutrition plan!
Let's start with the kitchen, the place that can support or sabotage all of you efforts. If high-fat snacks are the first thing you see on the kitchen shelf, it can undermine your goals. Eliminate them as much as possible. Here's a good rule to follow:'If you don't have it, you can't eat it!' So go through your kitchen cabinets and the refrigerator to get rid of those high-fat and sugar-laden foods that don't belong in a healthy food plan. This will make room for the foods that are filled with solid nutrition.
Here is a general nutrition plan for making your kitchen cabinets a source of healthy food:
1. Keep protein snack bars in stock rather than simple chocolate bars. Protein snack bars will give you that filled up feeling without filling you out! Read the label, too. You want snack bars that have a good quantity of protein and low carbs and fat. 12 grams to 15 grams means it's a good source of protein.
2. Dump the chips and cheesy puffs, and get used to buying roasted soy nuts, or roasted peanuts. If you're on a low salt diet, take this into account. Too much salt is not good for anyone.
3. Avoid full fat ice cream and look for low fat varieties or yogurt iced desserts. To add variety, top with fresh or frozen berries, or just eat fresh fruit by itself for a sweet snack.
4. Rethink the kinds of staples you use in everyday cooking. Use herbs, spices, nuts, seeds and small amounts of monounsaturated cooking oils to add contrasting flavours to foods you prepare at home. Low fat salsas and chili peppers add a special nutritious snap and citrus friut adds a sweet, tangy twist.
If you get your kitchen in shape, you've taken an important step to getting into shape and getting back your health! For more resources on Fat Loss and Nutrition, see Get Lean.
Following is a recipe for a balanced evening meal. The main source of protein is a 6 ounce chicken breast, but the principle is the same for read meat or fish:
Chicken - 345 Calories
6 oz of chicken
1 cup of green beans
2 pats of low-fat butter
1 small tossed salad
2 tablespoons reduced fat oil and vinegar dressing
12 oz water
If you are following a regular form of exercise, you could add a slice of whole wheat bread (toasted or plain), a cup of pasta or a cup of boiled potato. Examples of regular exercise include, but are not limited to, daily brisk walking for 30 to 45 minutes, cycling for an hour 5 times a week or resistance exercise for at least 45 minutes 3 times a week. Always check with your family physician being beginning any diet plan or exercise program. Try a reduced calorie diet for 2 weeks. You WILL see results: You'll start to lost weight in the form of fat and you'll feel more energy. As 'Martha' would say, 'It's a good thing'.
