Developing a Healthy Way of Life

January 1, 2015


Deep down I think everyone really knows that in order to lose weight and keep it off, a healthy lifestyle plan/program must be implemented into your world.  NBC News reported today about a study that was done on the Top 4 Diets, Atkins, The Zone, Weight Watchers and South Beach Diet.  The results…they do not work long-term.  Fad diets, often called yo-yo diets, might get temporary results, but I am pretty confident you would like long-term results when it comes to your weight, so a lifestyle program must be implemented.   If you want long-term results, you need a long-term plan. 


Lifestyle Programs include more than just proper eating:


  • Healthy Foods: Nothing processed!  Lots of Color!

  • Exercise: 30 minutes everyday…a body in motion will stay in motion

  • Stress Management: do something to relax each day, even for 5 minutes…you deserve it

  • Sleep Hygiene: 7-8 hours of sound sleep allows your body to rest and repair

  • Knowledge: Educate yourself on your body and how it works.   It’s quite amazing!

  • Having it become a way of life: If someone wants to run a marathon, they don’t just run for 6 weeks leading up to the big race, running is a way of life.  Just like brushing your teeth each day!

  • Mindful eating:  Eat at the kitchen table surrounded by those people you love. Take the time to enjoy your food, smelling and tasting each bite.


General Dietary Tips

  • High Fiber (25g/day)

  • High in Colorful Veggies and Fruit

  • Lean, hormone-free meat and poultry

  • Wild caught fish

  • Nuts/Seeds for protein and fat…great snacking option

  • High quality fats (i.e. olive oil, coconut oil, flaxseed oil)

  • No sugar or caffeine

  • Avoid your food sensitivities/intolerances/allergies.  The most common ones?  Gluten, Dairy, Eggs, Soy, Peanuts.  But there are many others.

  • Organic food when possible


Create Balance:

  • 50% carbohydrates (i.e. fruits, veggies, whole grains, legumes)

  • 25% fats (i.e. olive oil, nuts)

  • 25% protein (i.e. animal and plant based)


How to eat a balance diet:

  • Know your serving sizes

  • Always have breakfast and then eat approx. every 3 hours following

  • Water: Minimum of 64 oz. per day, ideal ½ your desired weight in ounces

  • Minimum per day:   

    • Legumes: 1 serving

    • Nuts/Seeds: 1 serving

    • Veggies:  4 cups green leafy veggies and 5 other servings of other colorful veggies

    • Fruit: Don't overdo this…fruit is good, but still contains sugar.   It is best to have protein or fat with fruit to offset the sugar (think apples and almond butter)

    • Eat the rainbow:  Have at least one serving of vegetables and fruits that are yellow, orange, red, green, and blue/purple.

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Kim Ross, DCN(c), MS, CNS, CDN, LDN, IFMCP

315-359-4142  |  941-234-0064

Serving Central NY, the Mohawk Valley,

New York State, SW Florida, and various locations across the U.S. 

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