|Nice to see you today!|
In order to be successful at a healthy lifestyle and especially healthy eating, you need to be prepared.
There is nothing worse than getting home to your family after work and to have nothing for them to eat.
This is when take out or boxed foods happens.
So, that being said, you need a day to get organized and to cook for the entire family for the whole week, or at least a few days in advance.
Pick a day of the week where you can spend at least a few hours cooking.
Make sure that you go grocery shopping the day before and be mindful of the fact that you need to buy all fresh ingredients!
Pick recipes that you like and that you know your family will like as well and get cooking!!!
Make sure to:
-Set aside one day every week when you cook
-Set aside 2 to 3 hours to cook
-Portion all the meals that you want to take to go for lunch in small containers
-Place the rest in refrigerator friendly Tupperwares and VOILA you are ready for the week ahead!
This way you will never:
-Have nothing to eat which is the number one excuse for ordering take out
-Have to worry about what you are eating, you cooked it!
-Spend time after work cooking for the family, just reheat and serve!
HAPPY MEAL PLANNING!
Good morning and happy Monday!
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...
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!!!!!!
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????
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!
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:
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!
Replace french fries, mashed potatoes and gravy and unhealthy sides by vegetables, the more colors, the better:
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)
Replace whole milk, chocolate milks and cafe lattes by 2%milk, low fat cheese and Greek yogurt low or no fat:
Replace beef burgers, pork and beans and white pasta by lean meats (turkey and chicken without skin), green beans and soy beans.
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!
Stay tuned and if you have any questions don't hesitate to contact me: