Are you struggling with a healthy weight, lack of exercise, or a lack of true happiness within? There unfortunately are no quick fixes for all of these health aspects. These days everyone is looking for a quick fix to their problems, leading to unsuccessful results time and time again. There are several things that come to mind when trying to make a change in your life. Have you ever heard the old phrase, “You are what you eat”? Well, I would like to give you a list of foods to add to your grocery list, and a few to eat only in moderation.
Healthy Food List Includes:
Eggs
Fresh Berries
Nuts
Low fat, High Protein meats (fish, turkey, and chicken are best)
Milk products (low fat)
Watermelon
Olive oil
Apples
Whole grain breads
Green leafy veggies such as spinach
Protein shakes with Whey
Popcorn (the less butter the better)
Sweet potatoes
Oatmeal (plain) (Add honey and cinnamon or a little low fat milk for taste)
Kidney beans or legumes
Foods to Avoid:
Pre-packaged/high sodium foods
Excessive red meat intake
High Carbs such as: bagels, white breads, cookies, cakes, etc…
Bananas (only eat in moderation)
Sodas, flavored drinks high in sugar
Foods with Trans Fats, or High fat intake
Remember, you should intake around 64 ounces of water a day. The amount may increase if you are doing strenuous exercise, labor, or breastfeeding. You should eat your largest meal for breakfast, a medium meal for lunch, and a small dinner as early in the evening as possible. Changing your diet can be fun. As you start to lose weight and feel better, you will start to crave some of these healthy foods. Having a set schedule of when you eat can also decrease your chances of eating too late in the evening. When we eat later, we tend to burn off less of the calories prior to bedtime. Set boundaries for your eating habits, and determine to make a change. Self-determination is an extremely powerful tool for optimal success. You may also want to have a little fun by taking old family recipes and putting a healthy twist on them. This way you still get to enjoy your favorite dishes, but without the guilt. Trying new healthy recipes can also be a great way of exposing your children to healthy eating habits as well. Getting your family involved helps you form your own support group. I wish you lots of luck and happiness!
Naomi Engelman has over 17 years of experience working in allied health. She has been a certified and registered dental assistant for 17 years, and has taught allied health for the past 6 years. She has completed her PhD in Health Education at A.T. Still Univeristy where she completed both qualitatvie and quantitative research for her applied dissertation. Her research allowed her to design and implement a course designed to educate dental assisting students on proper patient education regarding periodontal disease and links to other chronic diseases. She works as adjunct faculty for several colleges near Spring Hill, TN, where she resides wither her husband and children.